The Ultimate Weight Loss Meal Plan
The Ultimate Weight Loss Meal Plan
I understand - you've been struggling with your weight for a while now.
Well, luckily, you've come to the right place. Because this article has been written with you in mind, you're about to determine which foods you should prioritise and which are evil.
Which foods contribute to weight gain, and which will help you add muscle.
Good vs bad foods.
Right vs wrong choices.
Everything will finally make sense once you've given this a read.
But first of all, don't just take my word for it - look at these success stories from members of Kairos Online.
Of course, success speaks volumes.
So let me explain what I mean.
Melissa
Melissa is from east London, has Portuguese and Venezuelan heritage, and works a busy security office job. She's had multiple trainers and coaches but had yet to be successful.
Having gained weight during the pandemic - which, as you know, wasn't easy - she decided it was time to become a Kairos Online member.
This is where the magic started happening.
How so?
Her consistency - she kills it weekly. Nutrition, training, steps, strength improvements, communication, it's all there. Even her calorie counting app reported an increase in protein and fibre intake and a decrease in calories and fat compared to when she started tracking—all good stuff.
Fifteen weeks later, you can see the differences.
Plus, most importantly, this is all whilst she's eating until she's too full to eat anything else with no restrictions.
Can you believe that?!
She's enjoying herself, not cutting out foods, and all whilst making a significant and sustainable rate of weight loss progress - plus, she's getting a lot stronger too.
Excellent meal plan, ey?
Or even take Kairos Online Member, Laura
Laura enjoys a trip to the pub, works an office job, is a big foodie like myself, and moved to Oslo, Norway, from London in March 2020 - and who can blame her? New adventures are always exciting! Her travel pictures in Oslo have looked fantastic so far.
She joined Kairos Online in November 2019. Struggling with her weight for many years doing various fad diets, e.g. juice cleanses, detox teas, etc. She knew that if she wanted results, she'd need to go for a slower and more sustainable method.
So what did we do?
Put a plan in place. Cemented new habits. Excluded 0 of her favourite foods. Made sure she was eating around 2,300-2,500 calories daily.
Proof? Provided.
36kg difference.
The images speak volumes. She had already started making progress before joining Kairos Online, and now she's smashing it further - going from strength to strength. Even trap bar/hex bar deadlifting about 115kg at one point! Insane, right!?
Props to her.
Let's start because I'm super excited about everything you're about to learn, so here goes 'The ultimate weight loss meal plan'.
Which Foods to Eat and Avoid
I know this is an exciting section for you, and I'm excited for you too!
It's a key reason you're here - you want to know which foods are 'good' and 'bad'. So before I give you all the answers - I'm going to play devil's advocate for a moment and propose some questions:
What makes bad food, bad? Is it sugar? Carbs? Gluten? Dairy? Salt?
What makes good food, good? Is it because it's 'healthy'? What determines if food is 'healthy' or not?
Who determines which foods fall into the 'healthy' and 'unhealthy' categories - and how? Is it you? Relatives? Friends? Your favourite trainer? A random video on YouTube? For example, is fruit bad or good for you? It contains loads of vitamins - but then it also contains sugar.
Let's get to the bottom of this mind-boggling situation.
First and foremost, the science.
Because that's important, correct? It's an interesting one - because there are zero guidelines within the literature for what makes food 'good' or 'bad'.
So what does this mean? It means that your own personal arbitrary standards have been making that decision.
"Leo, I know what I need to do and which foods I need to eat and avoid - I just can't get myself to do it consistently. Pizza is so damn good."
Here's the thing - if you've been struggling with your weight for years, how about considering that perhaps what you think you know isn’t actually a good approach for you?
Maybe what you think you know has been part of the issue. Again - I'm just playing devil's advocate here.
This leads me to my next point - what if you saw food as not necessarily being 'bad' or 'good' for you and instead saw it as 'just food'? With some simply having a higher nutritional value than others.
What do I Mean?
First of all, no food in isolation can make you gain fat. Not bread, pasta, carbs, pizza, doughnuts, fruit, or sugar.
Why?
Because a calorie deficit (when you consume fewer calories than you burn) is needed for weight loss, on the flip side, it's too many calories that make you gain weight, a.k.a; a calorie surplus (when you consume more calories than you burn).
If you had a Krispy Kreme doughnut or two throughout the day, every day, but you were still in a calorie deficit for weeks - you would lose weight.
But here's where you make it challenging for yourself because you continue to demonise the doughnuts and sugar, as you've labelled it as 'bad' - meaning that whenever you want to change for the better, you cut out all the 'bad' stuff.
But ask yourself - is this sustainable?
Because when you're three weeks in and feeling hungry at your buddy's birthday party and the food looks super delicious, you'll end up helping yourself to everything that was 'banned'.
The issue?
You'll feel like you've 'ruined all your progress' - causing you to go on a guilt trip, beat yourself up, and then binge on enough 'banned' foods to feed a giant.
Taking you back to square 1.
Here's What I Suggest When Embarking on a New Nutritional Approach
Ask yourself - do you think you'll stick to whichever approach you choose for at least 6/8/10 months? Remember, this isn't just a six-week thing - this is for life.
How about letting go of the arbitrary 'good' and 'bad' labels you've given food and realising that everything in moderation is fine?
Do your best to see foods as just that - food. Yes, some have better nutritional value than others, but it doesn't mean you should cut out foods you love and enjoy.
Besides, which psychopath would never want to enjoy pizza again?! Especially if it's got pepperoni as a topping ;)
The key to permanent, sustainable life-long progress is to build a good relationship with food by ensuring that nothing is off limits.
For example, had a great day with your nutrition where you've already prioritised your fruit, veg and protein - and realised you have some calories left for the last slice of red velvet cake from your mate's recent baby shower?
Then have it.
Because for as long as you're in a calorie deficit, you're good.
"Oh, but Leo, too much sugar is bad for you."
Too much of anything is bad for you - even water.
And ultimately, meal plans telling you which foods are 'good' and 'bad' and which foods you should or shouldn't eat is a significant reason why 99% of them fail.
Stop creating arbitrary rules that serve no extra purpose. Start figuring out how you will achieve a calorie deficit in a healthy manner that you enjoy whilst implementing your favourite foods in moderation.
How Many Calories Should You Eat?
This brings me to my next point - how many calories you should eat?
As fat loss cannot be achieved without a calorie deficit, I will link my trusted calorie calculator, which you can access by clicking here.
The calculator will tell you how many calories you need for weight loss and be consistent for one month, then see how your body reacts.
Maintained weight? Deduct it a little more if visuals or measurements haven't improved.
Lost weight? Don't touch it.
Gained weight? Increase your expenditure, or again, deduct the calorie goal some more.
"But Leo, I want to know exactly what, when and which portion sizes I should eat. Not this rubbish."
Hold up.
You think you want a meal plan and to be told everything you should be doing down to a T - but you can't ever stick to one long-term. FACT.
You're at a busy age, so what happens when…
Your cousin's birthday comes up?
Your mate has a spontaneous BBQ?
You go to your co-worker's wedding?
You'll have no idea what to do.
Why? Because you're so used to being told what to do. Not how and why to do it.
Meal plans aren't successful over the long term because it doesn't educate you on how you can achieve your goal.
Give a man a fish, and you feed him for a day = meal plan.
Teach a man to fish, and you feed him for a lifetime = understanding how calories and energy balance work, e.g. a calorie surplus/deficit/maintenance.
Which Foods Would You do Well to Prioritise?
Low-Calorie Dense Foods
Although what I can also do for you is tell you which foods you'd do well to prioritise and why.
A great weight loss hack is prioritising foods low in calorie density.
What's that? It's when food has fewer calories for the quantity, e.g. a whopping 600g of watermelon only has 180 calories. Try eating 600g of watermelon and see how full you feel after.
On the other hand, go and eat 180 calories worth of Kit-Kat and watch how much less satisfied you'll be.
Not that there's anything wrong with Kit-Kat's - because they're delicious, the variety of flavours in Japan had me hooked when I was living there. Still, prioritising lower calorie-dense foods will make you feel fuller for longer during your weight loss journey, making it much easier to sustain.
Although it's important to note that I'm not saying you shouldn't eat the higher-density foods - just be more attentive to them.
Furthermore, imagine me - Portuguese background, born and raised in London, England - telling someone from Africa or Asia which foods they should or shouldn't eat. Their go-to foods are likely going to be completely different.
Not a good idea.
Protein
Protein is an essential macronutrient that needs to be a staple in your everyday nutrition, preferably leaner sources.
Although it's ironic because you're worried about eating 'too much' protein, I can promise from all my experience working with people like you who want to lose weight; you're likely eating too little protein.
It would be best if you started having more.
Plus, rather than wanting a meal plan telling you to "eat 100g of chicken breast at 7pm on Mondays and Fridays" (like a sh*tty meal plan would), instead, introduce a few guidelines, e.g. have a protein source with every meal, preferably taking up around a quarter of your plate or at least 30g.
After you've prioritised protein for a while, you'll find that not only will it do long-term wonders for your weight loss journey by keeping you fuller for longer, but it'll also help you build and maintain muscle.
Fruit and Veg
Ah, another excellent weight loss hack.
Remember the watermelon example? Well, most fruit and especially vegetables are fantastic go-to foods low in calorie density. Prioritising these throughout your day will be a game changer.
Can't manage five a day? Aim for 3. Just something. Anything.
"But Leo, I hate vegetables."
You're an adult now - is saying "I don't like vegetables" a legitimate excuse?
Think of it like this - if you have a child (or if you don't, let's imagine you did) and they come home with homework to do, but they tell you that they aren't going to do it because "they don't like it".
What would you say? I thought so. You'd make them do the homework because it benefits the child.
Vegetable intake doesn't have to be boring either; you can get them in through a variety of ways - such as;
Eating more stir-fries
Bulking your omelettes up with them
Adding them to your smoothies
Try different methods of cooking them until you find a way you like
Put a different vegetable in your shopping basket each week
If you follow me on Instagram, you'll know I give other tips and tricks to increase your fruit and veg intake.
Just understand you can have a few different types, and remember that some are always better than none.
Zero-Calorie Drinks
Squash. Water. Diet Sodas. All fantastic options for weight loss. Plus, I'll admit that I rarely drink sodas - but when I'm looking to lose weight, I will turn to zero-calorie diet options.
Why? Because according to the literature…
Due to the fact it has 0 calories, gaining fat from it is biologically impossible.
There is no evidence to suggest aspartame causes cancer.
Diet drinks contain no calories or sugar - therefore, there is no insulin response.
Drinking 1,000 cans daily may negatively affect the gut microbiome, but not 1-2 cans.
Plus, a silver coin does not replicate human anatomy. Nor will you end up looking like Dobby.
So feel free to tell anyone who says you shouldn't drink 1 or 2 cans of diet soda from time to time "to get a grip" :)
So overall, no, diet soda isn't bad for you.
No, it doesn't cause cancer because it has aspartame or tricks your brain into releasing insulin which will cause weight gain or gut disease. That's not true.
Healthy? No.
Because, of course, you'd be better off with water or squash when it comes to 0-calorie choices if we're speaking from a vitamin and mineral perspective.
But tasty and a great alternative to full-calorie drinks? Yeah, 100%.
Anyone who tells you differently is too fixated on what they 'think' they know - because, again, none of this is my opinion. I'm just the messenger.
What Time Should You Eat?
Some evidence says consistent meal time is beneficial, as the body likes routine. But telling you what times you should and shouldn't eat when I have no idea what every detail of your routine looks like would be criminal - which is one reason why 99% of meal plans fail.
Adopting good general guidelines regarding food choices over restrictive meal plans is far more essential.
Here are some suggestions:
Ensure you're getting at least 25g of protein for breakfast.
Spread your protein intake throughout the day.
At least three servings of fruit and veg a day.
Prioritise carbohydrates before working out.
Prioritise carbohydrates and protein after working out (onigiris were my favourite post-workout snack whilst living in Japan).
Not that any of these are a 'must do' - and if you find them too hard to achieve or they make your life more difficult, then don't worry about them. Because without sounding like a broken record - a calorie deficit for weight loss is what you need most.
So, What’s the Best Meal Plan for Weight Loss?!
Ultimately, as cliche as it may sound - the best meal plan for weight loss is choosing an approach you can sustain and enjoy.
Don't let a cookie-cutter meal plan you've been given online tell you what you should or shouldn't eat, what times you should eat or drink etc., because:
A. Most personal trainers only sell meal plans because it's a rapid and easy buck.
B. You think a meal plan is an answer, but educating yourself and finding what works best for you is where the real permanent long-term magic happens.
Make a conscious effort to apply your favourite bits from within this article.
It may be tricky initially, but everything gets easier with time and experience. The more you do it, the better you get. Plus, anything is better than a restrictive meal plan.
Before finishing, check out my podcast. I cover various topics similar to this and more!
Click here to listen to it on Spotify.
Click here to listen to it on Apple Podcasts.
Speak soon,
Leo
P.S. If you enjoyed reading this article, share it with your friends and family please!
