Meal Prep For Weight Loss
Updated: May 1, 2019
To eat an apple or drink apple juice? Which is better for clean eating?
Most health advocates agree that the definition of clean eating is choosing to consume whole foods or foods in their least-processed state (closest to how they are in nature). Using the whole foods approach and paired macro nutrients, you can maintain steady insulin levels and balanced energy throughout the day. You don’t have to starve or avoid carbs to be healthy and fit.
The easiest way to do this is to meal prep (we call it Prepping for Life). You create a caloric deficit (by burning more calories than you consume), but in doing that you want use all food groups and all micronutrients/macronutrients.
Why consider doing this? Because eventually people physiologically, as well as psychologically, desire all kinds of foods. Every day, people will encounter processed foods of all sorts in their daily life and environments. Because of this, your best method for long term success is to find a balance with nutrients and food so you can live a sustainable (and realistic) lifestyle. This isn’t a fad diet, quick fix or extreme method! And by preparing these meals ahead of time you can Meal Prep For Weight Loss.
How to create a caloric deficit with balance?
Step 1: Calculate the number of calories your body needs in order to maintain or decrease your current weight. This is dependent on your personal goals. When we do this for clients we use numerous macro calculators and we take individual information and past history into account. You can determine your macronutrient goals by using our calculator.
Step 2: Create a meal-logging account with MyFitnessPal or obtain a custom plan with KK Wellness Consulting. Whichever plan you choose be sure to consider what you actually like to eat- that’s why at KKWellness we have you fill out a food survey- no one wants to eat a food on their plan that they don’t like!
If you choose to use MyFitnessPal you will be able to set your calories and macros in your account to meet your goals. You will then create a daily meal plan and prepare the meals. With a little bit of patience as you add or subtract whole foods, you can achieve your daily goal and a construct a meal plan for an entire week!
Step 3: Once you have your plan, you begin preparing your daily meals: You can do this by structuring a specific amount of macronutrients and calories across six meals a day, so that your energy is steady and your metabolism is stoked all day long. You cannot be successful at planning unless you are preparing your meals in advance on 1-2 days of the week. This helps you Meal Prep for Weight Loss!
Typically, set aside two days a week for planning, because cooked and sealed carbohydrates will last for 7 days in the refrigerator, and cooked and sealed protein will last for 5 days. To seal and prepare your meals we suggest meal prep containers and a scale as staples in your kitchen!
Step 4: Increase your calorie deficit with regular exercise! Although exercise and caloric expenditures are only about 20% of the behavior change you will need in order to make a transformation, we discuss caloric output to provide a catalyst and supplement to support your weight loss. Our subscription page offers so many ideas, including “movement” monthly challenges, and files of unique ways to add in exercise!
In our model, we gather information that will tell us more about your daily caloric expenditure. We also take into consideration your job, as well as your exercise regimen to find out how consistent it is. From there, we may discuss certain applications and calorie trackers that might support data that will give us more clear and defined information to get a better picture of how to work with you on your fitness journey!
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