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Fat Loss Equation = 4 x 400 (+/- 100)

By Eric Gelder · July 6, 2011 · Category: Motivation Tags: , , , , .

Ok, so what’s with the equation?  Well, it’s simple really.

equationIf you’re eating 4 meals per day, then you need to know about how many calories in each meal you’ll need to sustain and support a healthy, fat burning metabolic rate.  And for most women, that number is going to fall in the 300-500 calorie range for meals and any snacks.

Hence our fat burning equation in the title.

The reason there’s a 200 calorie difference from 300-500 is because it’s dependent upon the persons weight (LBM – lean body mass) and their exercise duration/frequency/type.  BUT, to make it “simple” because simple is good, let’s just stick to the 400 range and tell you what that means in food.

Focusing on a balance of carbs, proteins and fats we tend to favor a ratio of each in this approximate range…

30-40% Carbs
30-40% Proteins
15-25% Fats

Some may call that high protein or low carb, but it’s neither.  If you take a small plate and fill half with fibrous carbohydrate sources and the other half with lean proteins, you’d be pretty dang close to a 40/40/20 split.

In grams of each, your 400 calorie meals look like this…

Calories – 400
Carbs – 40 grams
Proteins – 40 grams
Fats – 9 grams

Remember, that’s in each of your 4 meals and is only an example.

Of course, it’s not going to perfectly work out that way each and every meal, but the idea is to stay as close as possible to those totals.  AND it’s much easier to do if you PLAN your daily meals ahead of time.

If you “wing it”…I can guarantee you’ll be hard pressed to get in your 4 meals and come anywhere close to the totals above for each of your meal and/or snacks.

So what’s an example look like?

How about these delicious meals…..

Bunless Turkey Burger

  • 3-4oz turkey breast
  • Lettuce/onion/tomato
  • 1 Tbsp Salsa or Mustard or BBQ-Sauce
  • Steamed, grilled or broiled green vegetable

Denver Omelet

  • 2 Whole eggs
  • Cheese (less than 1 ounce)
  • Diced peppers/onions
  • 1 oz diced Canadian bacon or ham
  • ½ grapefruit

Chicken Salad Wrap

  • 1/2 diced Fuji apple
  • 1 tbsp natural almond butter
  • 1/2 cup diced chicken
  • 4 chopped red grapes
  • drizzle of raw honey
  • Romaine lettuce leaf for wrap

Body Envy “Almond Joy” Shake

  • 1 ½ scoops chocolate protein powder
  • 1 ½ tbsp natural almond butter (try other nut butters)
  • ½ tsp coconut extract or 1 tsp organic coconut oil
  • 10 drops liquid stevia or powdered (to taste)
  • Ice & Water

How do those sound…pretty good right?

Eating healthy and supportively doesn’t have to be restrictive and bland.  BUT, the only way you’re going to eat both supportively and with lots of flavor is to PLAN AHEAD!

Do you see a theme developing here???


So get your nutritional plan together. Map out your 300-500 calorie supportive meals and plan in your 4 daily times to eat them.

Meal #1 – What, When, Where
Meal #2 – What, When, Where
Meal #3 – What, When, Where
Meal #4 – What, When, Where

You’ll end up an “Easy Breezy Beautiful Body Envy Girl”! 😉



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