Volume 2 of the Weight Loss Series presents simple recipes, as well as tips on nutrition and meal variations.
Images and nutritional tables are provided for each meal. You can easily adjust the quantities of individual ingredients to your personal needs, and keep track of your daily intake of calories and macronutrients.
The recipes are basic, easy to prepare, budget-friendly, delicious, and nearly effortless, so that you can get out of the kitchen fast, and get living!
Most of these meals can be made ahead, and they will be ideal for your meal prep plan. They use standard, widely-available ingredients, found in most stores across the world and/or in most of our pantries.
Who is this book for?
Everyone on a weight loss journey.
Active people who exercise and live a fit life, but are running out of ideas for simple, well-balanced and nutritious meals to aid their post-training recovery, build muscle and boost energy levels.
Everyone who is fed up with restrictive weight loss diets, which make it impossible for the entire family to enjoy a normal meal together.
Everyone who is looking for simple recipes, which don’t require going for a 1-hour drive across town to get some exotic ingredients with unpronounceable or scary-sounding names.
Complete beginners – these recipes are impossible to mess up!
Hard-working people, busy Moms and Dads, college students, and generally anyone who needs something easy, fit, healthy, fast, and utterly practical.
This cookbook includes simple and unpretentious ideas for balanced and healthy dishes, including high-protein, low-carb, high-carb, and vegan -friendly meals. You may actually be surprised with how fancy and posh some of these recipes will end up looking and tasting. You may just Wow your family or guests without having any particular degree of cooking skills.
Come and join me on this fabulous fit food journey and let’s get cooking!
Targeted Age Group:: 15+
What Inspired You to Write Your Book?
This cookbook is part 2 of my Weight Loss Series. Easy, delicious recipies are meant to make life easier for everyone on a weight loss journey and generally for everyone who doesn't have all day to spend in the kitchen.
In Volume 1 of the Weight Loss Series, The Whole Truth about Weight Loss You Wish You Knew, you learned that the basis of weight loss (or, to be specific, fat loss) is a caloric deficit.
Let’s quickly summarize some key learnings from Volume 1:
There are no foods, which DIRECTLY cause fat loss, and there are no foods, which DIRECTLY cause fat gain.
Calories in, calories out – that’s what counts.
Marketers of magic weight loss potions are always looking for dingleberries, who still hope for no-effort-rapid-result supplements. They’ll try to tell you otherwise, but anyone who has read Volume 1 is smarter now, and will hopefully leave those salesmen flummoxed with rejection.
So does the caloric deficit rule mean that you can feed on junk food, progress with your weight loss, and live healthily ever after?
Yeah, that’s a NO.
Your body is a super-intelligent machine and you can only fool it for so long in terms of fat loss vs. bad quality food. It will quickly learn to spot your shenanigans and backfire by eventually developing conditions or even diseases that will completely ruin your shape and general well-being.
Treat your body like royalty. Even get persnickety. It will reward you with excellent health, high energy and concentration levels, fantastic body composition, strength, and endurance.
Bad nutrition long-term means a much higher risk developing functional or structural, metabolic, nutritional or endocrine disorders, obesity, cardiovascular diseases, hypertension, type II diabetes, gallstone, or osteoporosis, as well as stomach cancer or colorectal cancer.
What does it really mean to eat healthy and clean?
We all know we should avoid sugar, processed foods, fast foods, and, in general, junk food. We’ve been tricked into thinking that “healthy food” is everything with the words “fit,” “vegan,” “bio,” “organic” or “gluten-free” written on the packet. Is it really? How not to fall for marketing ploys?
Let’s quickly review the two of our apparently biggest enemies: sugar and processed foods.
A guideline of the World Health Organization (WHO) recommends reducing the daily intake of free sugars to less than 10% of our total daily energy intake. A further reduction to below 5%, or roughly 25 grams (6 teaspoons), per day, would provide additional health benefits.
Free sugars are the ones that we either add to our food (table sugar in coffee, honey in muesli, syrups etc.), as well as sugars in some processed foods (soft drinks, cookies, frozen ready meals) and in the catering sector (sugar added to various restaurant meals).
The WHO guideline does not refer to the sugar found naturally in fresh fruit or milk.
If you’re a huge fan of fast food, cafe lattes, alcohol mixers, chocolate bars, sausages, flavored water, and the like, you will most likely regularly exceed your daily healthy sugar limits. Otherwise, you have nothing to worry about.
Processed foods, meaning any product that has been somehow transformed from its original form, are often over-demonized. “Processed” does not necessarily mean that the product was altered completely, or changed for the worst, or that its nutritional value is gone.
Many products must be somehow processed and preserved to last long enough to be transported to the store, and for you to buy them and use them before they rot.
It’s all on the label – artificial fragrances, flavor enhancers, stabilizers, or hardened fat, and this is what we should avoid. These substances are added to food to maintain or improve its safety, taste, texture, appearance, or freshness. Manufacturers may only use food additives, which have been approved, meaning they have been evaluated and deemed safe, but ONLY with regard to the acceptable daily intake (ADI). The ADI is an estimate of the amount of a certain additive in food that we can safely consume daily over a lifetime. However, we have no way of assessing how much of a potentially dangerous substance we consume because manufactures do not provide this exact data on the product labels.
Conclusion? If the label looks like a periodic table of elements that you recall from your high school science class – don’t buy it, check other alternatives. This is a general rule for sweets, dinners from a jar, dairy, cold meats, canned vegetables, as well as sauces, pastry sheets, or beverages. Differences in ingredients in two similar products can be astonishing.
You don’t have to run screaming when you see some food additive on the label – this is unavoidable nowadays. However, do not base your entire diet, every day, all year round, on products made mostly of substances with names that do not even sound like food. Occasional consumption of products with some preservatives and flavors will not jeopardize your efforts to eat clean.
Single-ingredient foods (plus minimally processed foods): Our diet should be based on single-ingredient foods, along with minimally processed foods: fresh vegetables, fruit, eggs, meat, fish, nuts, seeds, whole grains, and products pre-prepped for our convenience (e.g. bagged or canned vegetables).
Light, fat-free, skim products: These products have fewer calories than a regular product because some fats and/or sugar have been removed. Watch out for products with soy or starch added to maintain the texture, or maltodextrin to maintain the taste. Remember that neither fats nor sugars alone directly cause obesity – only a caloric surplus does that. Still, if you decide to go for low sugar or fat free products, watch out for any added artificial sweeteners, such as sucralose or aspartame.
Gluten-free: Gluten is an allergen and it is found in grains. Gluten-free products are beneficial for people with the Coeliac disease or gluten intolerance, but otherwise gluten will not do you any harm. Gluten-free products will not be healthy if packed with preservatives or artificial flavors. The same goes for lactose-free products – they are good for lactose-intolerant people, but are not automatically “healthy.”
GMO-free: Products marked as GMO-free do not include any genetically modified organisms (or genetically engineered organisms – GE). These organisms are plants or other microorganisms, the makeup of which has been modified in laboratories. Some specialists from the medical and scientific sectors claim that GMOs are safe, and according to others, the production of GMOs is associated with the use of chemicals toxic to humans and the environment. Clinical studies are supporting both sides and we may need another 10-20 years to find out what are the real effects of eating products with genetically modified organisms.
Vegan: Vegan means that no products of animal origin have been used during productions. The vegan diet is generally considered very healthy, but it cannot be based on highly processed products, which are supposed to “imitate” meat products, such as pates, frankfurters, sausages or cheeses.
Bio/ organic/ eco: Eco vegetables or fruit are considered healthy because they cannot include any remains of any chemical plant protection agents. However, always make sure that a product advertised as “organic” has no added sugar, trans fats, etc.
BOTTOM LINE: Always check the label – this is where the truth is hidden about the product. Keep in mind that food manufacturers are not charity or health care organizations – they are here for profit.
A balanced, clean diet will keep you healthy all year long, and provide all essential macronutrients (protein, fats, and carbohydrates) as well as micronutrients (vitamins and minerals). Keep in mind that no dietary supplements can replace a well-planned meal plan.
I hope that the simple and delicious recipes in this book will inspire you to take charge of your health, shape, energy, and well-being. Let’s go then!
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All information was provided by the author and not edited by us. This is so you get to know the author better.