Operation: Diet Reset
If you remove your puffy winter coat and discover you’re still puffy underneath, change your nutritional tack with this four-week get-lean meal plan.
Trim off those stubborn winter pounds with this four-week getlean meal plan.
during the winter, with your bod hidden beneath layers of clothing, you might not have noticed the slow creep of pounds that began over the holidays and continued through spring break. Since a study published in the journal
Physiology & Behavior reported that Americans typically gain a pound or more over the course of their vacation time annually and that most never shed those extra pounds, it’s worth tightening your nutritional belt now so that you can actually tighten your real pants belt come summertime.
This four-week diet reset is just what you need to revamp your eating habits and reset your metabolism to fat-burn mode. The meals and snacks are packed with protein to keep you full and satisfied for longer, and calories and carbs are kept low to maximize fat loss. To prevent feelings of deprivation, we’ve included three delicious low- cal dessert recipes and have built in some treat meals, so if you’ve got a hankering for a slice of cake or a burger and fries, go for it.
If the daily calories are too low for your activity levels, simply boost your protein portions for all the meals by half. For example, if the meal calls for 4 ounces of chicken, go with 6 ounces instead. You also can add in a 200- to 400-calorie snack between breakfast and lunch that is rich in protein and/or healthy fats, such as string cheese, nuts, Greek yogurt or a protein shake.
After the four weeks is over, add some carbs back into your program to maintain your lean physique and give you the calories and energy you need to train hard. Start slowly by adding a single portion at dinner (e.g., ½ cup of brown rice or half a baked sweet potato) for one to two weeks. Then either increase that portion size or add another serving to one of your snacks.