The Ultimate Diet for Fighting Fat with Perfect Performance

The total number of calories, along with grams of protein, carbs and fat you should consume each day will depend on your bodyweight, activity levels, training needs and a number of other factors, so this diet may not be precisely right for you. That being said, it should give you an idea of how you can structure your meals to maximize performance while cutting fat and getting leaner.

Breakfast

Protein + Fat + Vegetables

A good example would be scrambled eggs with peppers, courgette and tomatoes. Alternatively a protein shake made with spinach, berries, almond milk and a tablespoon of peanut butter, or a few pieces of bacon or smoked salmon served with onion and spinach fried in butter or coconut oil.

Lunch

Protein + Fat + Vegetables

A salad with as many different types of leaf or salad vegetable as you like, plus either chicken breast, tinned tuna or lean pre-cooked beef. Top with either an olive oil-based dressing, or a handful of nuts, feta cheese or half an avocado.

Option two would be a stir fry – mixed vegetables with any type of lean protein, plus a portion of nuts for your fat source.

Pre-Training

Protein + Carbs

This should be something you digest easily and doesn’t leave you feeling bloated. Try French toast made with egg whites, cinnamon and whole-grain or white bread, a protein shake and a couple of pieces of fruit, cottage cheese mixed with pineapple, or a bowl of oats with protein powder and berries mixed in.

During Training (Optional)

A carb based shake with 10-20 grams BCAAS (Branched-Chain Amino Acids) added.

Post-Training

Protein + Carbs

Make this more of a meal, rather than a snack. Stick with a lean whole-food protein like chicken, turkey, lean pork or beef, trout, cod, venison, etc. Have a serving or two of starchy carbs (depending on your calorie and carb intake) from pasta, rice, couscous, potato or sweet potato, bulgar wheat, etc.  Add at least two servings of vegetables.

Read More: What is The Best Diet and Workout for Your Body Type

Pre-Bed

Protein + Fat

A shake with some nuts, or Greek yoghurt or cottage cheese with peanut butter is ideal.

Adjust this to suit your schedule. If you train in the morning, shift your protein and carb combos to meal one and two, then eat protein, fat and veggie lunches, dinners and pre-bed snacks. For those of you training in the evening, eat three protein, veggie and fat meals, then your protein and carbs pre-training, train, and finish your day with another protein plus carb recovery meal.