The faster way to fat loss recipes is proving to be phenomenal for losing weight. The concept of recipes for losing weight is relatively new and primarily popular among women. However, men are also showing interest because of its effectiveness and easy way of implementation.
What is Faster way to fat loss recipes
The faster way to fat loss recipes is meal ideas that are taken by the participants of the FWTFL program. These recipes are not meant to restrict anyone from foods they love but to guide participants to eat in a better way to achieve optimum benefits.
In addition to that, the sources of these nutrients should be from fresh foods rather than junk or processed foods.
These recipes not only help to lose weight but also prevent many diseases such as heart disease, diabetes, and dyslipidemia.
In fact, a faster way to fat loss recipe is a bunch of foods that help to stay healthy. Anyone can follow it and lead a healthy lifestyle.
What is Faster Way to Fat Loss?
The Faster way to fat loss is a 6 weeks diet and nutritional program, involving intermittent fasting, carb cycling and counting macros. It also maintains schedules to do low to moderate-intensity physical activities, 5 days a week.
The Faster way to fat loss is the brainchild of an eminent dietician Amanda Tress. The most amazing part is that you don’t have to quit your favorite foods. You still can enjoy your regular foods, while you constantly lose weight.
During this time period, a person is supposed to fast for 16-14 hours and take meals within 8-10 hours of the window period.
Furthermore, one needs to calculate the amounts of macro-nutrients he or she might be taking. Fortunately, to help with this, there are several apps that can track macros. Among them, MyFitnessPal is the most effective and accurate.
16 hours of fasting sounds scary but surprisingly easy even for a child. I grow up as a Muslim. As a consequence, I already have those experiences of fasting even more than 16 hours from dawn to dusk in the month of Ramadan from my childhood. That’s why I can assure you that it is easier than it seems.
Here is How Faster Way to Fat Loss Recipes Work
The program was designed with flexibility, so that, anyone can follow easily. It teaches the body to burn fat in a way that we can still get adequate nutrition while losing fat.
Furthermore, intermittent fasting and carbs cycling give bodies enough time to spend stored fat to produce the required energy. Therefore, a large amount of extra fat begins to burn and its effects are visible within 2 weeks.
Moreover, each workout is planned to work with our daily intake of macros. It further allows the body to spend more stored fat and provides energy.
What is Intermittent Fasting?
You may already familiar with intermittent fasting since you are thinking about losing weight. It means abstaining from any kind of food for 14-16 hours, on a particular day.
The time of intermittent fasting should be during the last half of the night and the first half of a day. Better to breakfasting with lunch.
Nevertheless, 10 am to 6 pm eating period also works perfectly. Anybody should avoid taking meals before going to bed.
The concept of fasting is not new. Thousands of people observing fasting from ancient times.
It was first popularized by the BBC in 2012 in a TV documentary Eat Fast, live longer.
In addition to that, the best evidence-based book about intermittent fasting is The Obesity Code, which was published in 2016 by Dr. Jason Fung. It further made the concepts of Intermittent fasting fascinating and scientifically acceptable.
When we eat foods, carbohydrates eventually end up as sugar and our cells use it to produce energy. If our cells don’t use all the sugar, the extra sugar accumulates in fat cells as fat. A hormone called insulin is responsible for transporting sugar to fat cells and keeps it there.
Interestingly, during fasting, body insulin levels fall. As a consequence, it allows fat cells to release sugar and use it to produce energy. As a result, it reduces weight by allowing insulin levels to go down.
What is Macro?
When I heard about macros, the first thing came to my mind was something bigger than micro. Indeed I was not wrong.
There are two types of nutrients out there. Micronutrients and macro-nutrients. Micro-nutrients refers to vitamins and minerals, whereas macros are carbohydrate, protein, and fat.
Within this program, you need to calculate the amounts of carbs, protein, and fat you are taking in each day.
The program is designed to go through regular macro days and low macro days alternatively. The ratio of macros should be 50% carbs and 25% protein and fat respectively.
Initially, a dietician or nutritionist can help you to determine the amounts of macros you need. The body structure and past medical history play a vital role here. However, after a few days, it is easy to calculate and there are several quality apps to help.
What is carb cycling?
In general, it is a dietary approach, in which people alter their carb intake daily, weekly or monthly basis.
An intake of carbohydrates is mandatory for normal body function. Luckily, a faster way to fat loss program offers 2 days of minimal carbohydrate intake in order to allow the body to use more stored energy.
This cyclic consumption of carbohydrate foods is known as carb cycling. Carb cycling is one of the central components of a faster way to fat loss program.
Basically, you cycle between low carb and regular carb days in order to get optimum benefits. Additionally, it ensures that the body burns fat effectively without causing any disruption to the metabolism.
Faster way to fat loss recipes and workouts
The program gives you exercises for 5 days and rests for 2 days per week. Workouts generally take 30 to 45 minutes. Each week you need to do three sets of exercises. You can do it either in the gym or at home.
Workouts are designed to maximize the effects and keep body & mind fresh. Relaxation of body and mind is as important as foods in a weight loss program.
Exessive stress release cortisol, a stress hormone, that prevents you from losing weight. Walking and yoga work perfectly to keep your mind fresh and calm.
Nevertheless, sometimes you might have to do intense exercise as well. Intense exercise is suggested during the regular macro days. It will balance the calories you have taken other days. Low carb days and low macro days require moderate workouts.
Faster way to fat loss recipes for diabetic people
Can you fast, if you are a diabetic patient? The answer is yes. You can participate in this program even if have diabetes. Nevertheless, you have to be cautious and maintain a perfect strategy.
You should consult with your GP before you start faster way to fat loss program. The doctor can arrange your course of medications in a better way, so that, you don’t become hypo.
Furthermore, you shouldn’t participate in heavy workouts, even though you can do low to moderate-intensity exercise. Your dietician can help you with your macros and carbs ideas if you are diabetic.
Regular macro day ideas
The trickiest part of the faster way to fat loss recipes is what and how much to eat on a regular or low macro day.
Regular macro means the usual amounts of carbs, protein, and fat you normally take in a day. There is no restriction at all on what you eat. You can enjoy all the foods you love. However, you have to put forward little effort to count the number of foods you chose to eat.
If you are using apps to track macros than you don’t have to worry about that. Your app will make sure that you are taking the right amount of food.
During the regular macros day, you just eat all the foods that your apps recommend.
The commonly practiced schedule for this program is that you eat regular macros for 3 days in a week. However, you cannot take regular macros for consecutive days.
For example, if you take regular macros on Wednesday and Thursday, Friday must be replaced with low macros and Saturday is once again your regular day.
For women, in regular macro day carbs should be around 160-190 grams of which 20% should be fiber. The amounts of protein may vary from 80 to 100 grams and fat around 50 grams. Obviously these vary in accordance with individuals’ body structure and lifestyles. For men, it is 20% higher.
Low Macro day ideas
On the other hand, a low macro day idea is you are having 25% fewer carbs, protein, and fat than your regular macro days. Generally, low macro days are two individual days in a week and placed in between two regular macro days.
The app is going to take care of your macro tracking here as well. So you just have to choose what you want to eat.
Your low macro day recipe ideas
In a low macro day, you would eat foods that are low in carbohydrate, fat, and protein. Or you could take food in fewer amounts. Both exert the same results.
- Leafy vegetables: Green leafy vegetables are the best choice for a low macro day. They contain enough micro-nutrients to keep you healthy, whereas, lack carbs, fat, and protein. These are also rich in fiber which improves gut health and blood sugar levels.
- Fruits: You can always eat fruits but try to avoid fruits that are extremely sweet.
- Try more salads during the low macro days. That will reduce hunger and ensure a balanced distribution of nutrition.
- A moderate amount of egg will provide you essential nutrients. Don’t need to exclude yolks as it contains healthy fat.
- Fish and meat: Lower your fish and meats 25% lower than a regular macro day. Avoid pork and beef.
Low carb fat loss recipe ideas
Low carb recipes are slightly different than macros. Here, you only decrease the amounts of carbohydrates in your menu.
Taking fewer carbohydrates lower insulin levels and provide an opportunity for the cells to spend more stored energy. Moreover, eating minimum carbs mean, you would take more protein and fat, which takes more time for digestion and make you eat less.
Most of the coaches encourage to start the faster way to fat loss recipes with low carb days at the beginning of the week. So Monday and Tuesday are low carbs days followed by regular and low macro days for the next five days.
Here are some low carbs Protein sources:
- Eggs: Eggs are the finest example of a low carbs diet. Better to eat whole eggs with the yolk
- Meat: Beef, chicken, lamb, etc.
- Fish and seafood: salmon, trout, shrimp, etc. All fishes are low in carbs and rich in protein, fat and other micro-nutrients.
- Vegetables: Cauliflower, Broccoli, Tomatoes, Spinach, Brussels sprouts, Cabbage, Cucumber, etc. Remember that vegetables grow above the soil are low in carbs.
- Fruits: Berries, Watermelon, Avocados, Cantaloupe, peaches, Honeydew, etc.
Low carbs Fat sources:
- Olive oil
- Coconut oil
- Fish oil
What I eat On a Low Carb Day
I prefer to keep things simple. Since I practice intermittent fasting, I start my day with lunch at 12:00 pm or 1:00 pm. You can breakfast at 10 or 11 am as well. But I prefer breaking fasting with lunch because it allows me to spend my most active time in fasting and prevents getting weak or fatigue.
Low carb lunch at home
I discovered some easily cookable foods with high nutrients. It takes little effort to prepare.
- Eggs and vegetables – 2-3 smashed eggs mixing with pieces of vegetables such as carrots, tomatoes, green bean or broccoli, etc. added with salt and spices fry for 10 minutes on a pan using olive oil. It is easy and delicious.
- Salad – Cucumbers, tomatoes, carrots, greens, 1/2 avocados, ¼ onions, green chilies, and salad dressing
- Tuna fish mixed with tomatoes on the lettuce bed.
Low Carb Lunch Out
- The cauliflower rice bowl is perfect
- Cube chicken and asparagus lemon stir fry is a great option
- Lettuce-wrap turkey burger with avocado is delicious
Low Carb Dinner at Home
- Spaghetti squash noodles bowl added with veggies
- Salmon, cauliflower rice with salad is a great dinner
- Beefsteak or grilled chicken, green beans or roasted broccoli and cauliflower
Low Carb Dinner Out
- Grilled chicken wings and salad
- Spicy beef kabab with salad and avocados
- BBQ salmon with broccoli or BBQ chicken kababs and salad
Low Carb Snacks
- Hard-boiled eggs
- Spicy BBQ chicken wings
- Tuna-stuffed tomatoes
- Turkey meatball cooked in sauces
- Enjoy books or movies with nuts
Until recently, most people believed, heavy workouts are the best methods of losing weight. However, after the invention of a faster way to fat loss programs and recipes, the perception has changed greatly. More and more people are preferring these ideas instead of doing gym work for long hours.