I’ve encountered many people who want to lose weight and get in shape fast. They go through various diets and countless exercise routines to achieve this goal, hoping that something will give them the fast results they want. But while this method may work for some, it doesn’t work for everyone. Because of this, many people on their fitness journey get discouraged by the lack of results.
People don’t understand that everyone’s fitness journey is different — because everyone’s body type is different. Everyone requires a personalized plan to ensure they get the desired result.
One of the strategies I find to be an effective solution for people who want to lose weight and get in shape is the shred meal plan.
What Is the Shred Meal Plan?
The shred meal plan is a diet that reduces calorie intake to help you lose fat and maintain muscle. This plan can vary from one person to another, so it’s important to consult with a dietitian, health guru, or fitness expert to determine the most appropriate plan for your unique body type.
While this fitness program focuses on eating healthy foods by fulfilling your daily nutritional requirements and limiting your calorie intake, it’s a lot more complex than that. It requires a complete lifestyle change that involves daily exercises to target fat burn.
These exercises can include a combination of weightlifting for muscle-building, cardio for fat loss, and yoga or pilates for body toning.
How To Create a Shred Meal Plan
As mentioned, creating an effective shred meal plan is personal. What works for me may not work for you. However, as a starting point, I just want to give you the basics of this plan so you can further modify or enhance it to your preferences.
Duration
Many bodybuilders and committed fitness enthusiasts follow a shred meal plan that lasts for several months (around one to four months). But if you’re just starting, I recommend taking a seven-day shred meal plan.
This only takes one week, so your body (as well as your mind) can adjust gradually to the changes in your diet and lifestyle. As you grow more comfortable with this routine, you can increase the duration of your meal plan however you want.
Foods To Eat
Now that you’ve set a timeline, it’s time to figure out what food to incorporate into your meal plan. According to the sports nutrition guidelines, following a complete, nutritional, and well-balanced diet is best. You can receive the essential vitamins and minerals to support your health and well-being.
Some of the foods you can include are the following:
- Milk, low-fat cheese, and yogurt
- Lean meat, oily fish, eggs, and poultry
- Beans
- Nuts and seeds
- Healthy fats like olives, avocados, and olive oil
- Whole grains like pasta, brown rice, oats, and quinoa
- Leafy greens
Along with this diet, make sure to keep hydrated throughout the day. Especially if you’re doing intense workout routines, drinking lots of water is important to keep your body functioning properly.
Macronutrients for Weight Loss
Knowing what food to eat is only one part of the meal plan. You also need to know how much of each food to consume to get the macronutrients needed to aid in weight loss. Essentially, you need to use more energy than you’re consuming.
This means that to lose weight, you need to know how many calories you need in a day based on your sex, size, and age. Then determine how many calories you need to burn each day.
According to the National Health Service (NHS), the recommended daily intake for women is 2,000 calories and 2,500 calories for men. The number can increase and decrease depending on a person’s size, age, and activity level. Other factors affecting this total include hormones, medications, and health conditions. You can modify your intake based on these components to fit your lifestyle.
Just to give you a little idea of what your diet can include, here’s a summary of how much of each ingredient you need to consume to achieve weight loss:
- Protein: This should comprise 20% of your daily diet
- Healthy Fats: This should comprise about 30% of your daily diet
- Healthy Carbs: This should comprise approximately 50% of your daily consumption
- Beverages (water and tea): Daily, you should at least drink 11 to 15 cups of water
If you want to know more about how many calories you need to consume daily to see results, you can use a calorie calculator.
Timing and Frequency
As important as it is to pay close attention to what you put inside your body, you should also be particular about the right timing and frequency.
Again, I can’t stress this enough: the shred meal plan depends on your lifestyle, so it may change from one person to another. However, here are a few tips you can follow to maximize weight loss and promote muscle growth:
- Don’t train while your stomach is empty. If you don’t want to eat a heavy meal, drink a whey shake at least 30 to 60 minutes before your workout.
- Spread your meals equally throughout the day. This means that if you eat only three meals a day, space them out around four to five hours apart, depending on your schedule. This will allow your body to burn the fat before adding more.
- Try to eat your proteins with carbohydrates to get the necessary nutrients every meal.
Can You Eat Cheat Meals?
Unlike other restrictive diets that limit you to a particular meal plan, this program allows you to indulge in cheat meals every once in a while.
One type of cheat meal is called refeeding. This is when you eat more carbohydrate-rich foods to increase your energy and overall performance. While it may seem counterproductive to have a cheat day, a 2017 survey suggests that it can help you achieve better muscle retention and fat loss.
Other Tips for Creating a Shred Meal Plan
At this point, I have shared some of my insight and data on how you can create your shred meal plan. However, I just want to reinforce the information above by giving you more tips to help make your fitness journey more effective.
- If you need help tracking your meals, you can use apps like MyFitnessPal to monitor your daily intake.
- Your body changes daily, so you may need to adjust your required calorie intake regularly to maximize the results.
- Don’t be afraid to weigh yourself. Try to weigh yourself at least once daily so you can track your progress.
- When making a shred meal plan, it’s much more convenient to cook batch meals and freeze them for later use.
- If you feel hungry throughout the day, you can take supplements with fat burner features to help you maximize fat loss. One of the most effective supplements I’ve taken is LeanBean. It helped suppress my appetite, increase my fat metabolism, and boost my energy. Perhaps you can also give it a go.
- Before sticking to a shred meal plan, consult your personal trainer, nutritionist, or dietitian. They can help you evaluate your body to make better food choices.
- After completing your first week of this program, review your body composition and adjust accordingly.
Recap
A shred meal plan is an effective way to help you lose weight and get in shape. But to get the results that you want, you need to stay consistent and have the willpower to overcome the challenges that may come your way. Remember, the changes you want to see in your body will require time and patience. Don’t give up on your journey. Come what may!
FAQs:
What are shred meals?
Shred meals are foods that have been particularly created to assist people in developing a lean, toned, or “shredded” physique. These meals could be high in protein, low in calories, and full of nutrients that help with muscle growth and weight reduction.
What are the best foods for shredding?
Lean proteins like chicken, turkey, and fish, complex carbs like whole grains and veggies, and healthy fats like avocados and nuts are some of the greatest meals for shredding. These meals can also significantly improve general health, muscular growth, and weight reduction.
Is shred well for weight loss?
Yes, shredding may be an efficient technique to lose weight because it involves following a healthy diet.
How much is the V Shred meal plan?
The membership for the V Shred Meal Plan costs $47 per month.
References
https://rippedbody.com/nutrient-timing/
https://www.muscleandstrength.com/articles/structure-meal-plan-training-time
https://myfitstation.com/the-7-day-shredding-meal-plan/
https://www.healthline.com/nutrition/how-many-calories-per-day#calculator
https://www.stylecraze.com/articles/30-day-shred-diet-a-complete-guide/#what-is-the-30-day-shred-diet-plan
https://www.medicalnewstoday.com/articles/cutting-diet#summary
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5969027/
https://www.tandfonline.com/doi/abs/10.1080/16070658.2013.11734434
https://www.muscleandfitness.com/nutrition/healthy-eating/4-week-cutting-meal-plan-get-shredded/
https://generationiron.com/complete-guide-summer-shred-meal-plan/
