An Effective Post-Workout Weight Loss Meal Plan

Your post-workout meal is an essential part of your weight loss meal plan. After all that exercise, if you don't give your body adequate nutrition, your muscles will not get the nourishment they need to repair and grow. However, if you give your body adequate nutrition, but it's not the right nutrition, you will most likely fall short of your weight loss goals. So, as you can gauge, it is a fine line. Nevertheless, there are some excellent and healthy choices for your post-workout meal, and a few of these have been mentioned below.

The Best Time To Eat

Almost all fitness experts agree that the best time to supply your body with nourishment is 30 to 60 minutes after your workout. That is when your body is at peak efficiency in supplying protein to your fatigued muscles, and replenishing glucose levels for energy. This fact does not change even if you are following a weight loss meal plan. Immediately after your workout, what you need is a combination of proteins and carbohydrates. However, by carbohydrates I'm not referring to calorie-rich sweets. A source of complex carbohydrates, which is rich in fiber and has relatively less calories, is ideal.

Banana Smoothie

If you want an easy to prepare drink, discard sugar and other sweeteners. Blend in 1-2 exceptionally sweet bananas with low-fat milk and yogurt in equal proportions, and you have your very own smoothie. You could even add nuts and dry fruits.

Creative Sandwiches

A sandwich is always easy to prepare and can become an essential part of your weight loss meal plan. Whole wheat bread would serve perfectly, being rich in fiber and other nutrients. Add in some low calorie dressing, low-sodium cold cuts and freshly chopped tomatoes, onion or lettuce. You can even grill the sandwich for an even tastier health goody. You could also make an egg sandwich, using the white part of boiled eggs. With whole wheat bread, eggs for protein, and fresh veggies, you will have the perfect post-workout meal to achieve your weight loss goals.

Salmon Meal

If you have been planning your meals in advance, you have a lot more options for your post-workout meal. For instance, you could have something like grilled salmon, served with brown rice and steamed vegetables. If you have a healthy sauce on the side, you will have a complete meal that will be an excellent addition to your weight loss diet. Salmon is a great source of protein and vital Omega-3 fats. Besides, the rice and veggies will supply you with fiber to keep you feeling full.

Peanut Butter

Although peanut butter is rich in calories and fat (the healthy kind), it is an excellent source of protein. If you measure out your portions carefully, it can become a tasty component of your post-workout meal and your overall weight loss diet. One tablespoon has about 100 calories, and there are many ways you can use that quantity. You could add it to a sandwich, or even make a wrap using flour tortilla or Indian chapattis, and veggies along with eggs, chicken or fish.

Whichever of these ideas you find most practical, you certainly have no reason to complain that your post-workout meal is dull or boring! A weight loss meal plan can be filled with exciting foods, if you plan well.


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The Foods That Should Be Avoided in a Weight Loss Meal Plan

A weight loss meal plan should not just tell you what to eat, but should also advise what foods should be avoided. This way you understand what keeps you from losing weight. Many of our everyday foods hurt our efforts in losing those extra pounds. Let's explore these foods to see what they are.

Processed Foods

The prepackaged-processed foods, which are so convenient for us, can have ingredients that make it hard to lose weight eating. They can be too high in sugar, sodium or unhealthy fats. We must read the labels more before buying food. It has gotten too easy for us to feed ourselves with these unhealthy foods. It is best only to shop for food in the fresh food area of the store and avoid any processed foods period.

Simple or Refined Carbohydrates

You find the simple or refined carbohydrates in white rice, white potatoes, white bread, pasta not made with whole wheat, and other processed foods. These can raise blood sugar levels easier than complex carbohydrates. This leads to weight gain instead of weight loss. So avoid these foods as part of your weight loss meal plan.

High-Fat Foods.

High-fat foods are not good for you at all let alone when you are losing weight. These will just help to clog your arteries and cause you all sorts of health problems. Also they tend to help put on the pounds. There are lean cuts of meat, reduced-fat cheese and other dairy products that are much better for you. Just switch over to them.

Sugary or Artificially-Sweetened Drinks

These types of drinks should be eliminated as much as possible. For one thing both of them make you too used to having something sweet. They also can keep your body from burning the glycogen stored in the muscles for energy. The body signals for more fat to be converted to energy, when this glycogen is burned up. This helps you lose weight. Replace these drinks with water as much as possible.

Tea and Coffee

Caffeinated tea and coffee should be drunk in moderation when you are on a weight loss meal plan. Caffeine is an appetite stimulant and could make your hunger harder to control. Decaffeinated tea and coffee are fine to drink throughout the day, but remember that any tea can be a diuretic, so pay attention to your water intake too.

Desserts

Sugar-laden desserts are a no-no on a weight loss meal plan. Desserts can also be full of fat too. Use fruit for an after-meal treat instead. You will be able to drop more weight faster.

Follow the above suggestions for foods to avoid when working with a weight loss meal plan, and you will be very successful at losing those excess pounds. Giving up these foods is usually the hardest part of losing weight, but very necessary. It takes some time, patience and the right plan to accomplish serious weight loss successfully.


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