When people are struggling to lose weight, they often don't realize how much of it is because of their diet plan—or lack of one. If you're trying to lose weight and aren't following a targeted weight-loss meal plan, you're making things harder than they need to be. Yes, you can lose weight by following several methods, such as the ketogenic diet, intermittent fasting, or IIFYM, but you need to approach them with the specific goal of weight loss. 

Want a full education on how to eat for weight loss? Registered dietician Susan Hewlings, Ph.D., RD, has it in the video, "How to Eat to Lose Weight" from Bodybuilding.com's Foundations of Fitness Nutrition video course.


Following the right diet is only half the battle, though. If you're serious about losing weight, make sure you're also following a well-designed program specifically for that goal. Here are some popular programs from BodyFit: 

Jim Stoppani's 6-Week Shortcut to Shred
FYR: Hannah Eden's 30-Day Fitness Plan
Lean at Home: No-Equipment Weight-Loss Workouts
The Blueprint to Cut
Supplements can also help you accelerate your weight-loss results once you have your diet and training figured out. Krissy Kendall, Ph.D., shares her recommendations in the article, "5 Ways to Up Your Fat-Loss Supplement Game."

The Bodybuilding Meal Plan For Weight Loss
Target: 2,000 calories, 150 g carbs, 150 g protein, 88 g fat

To accelerate your weight loss, limit starchy carbs to the period directly after weight training. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. You'll be eating more fat, as well, to switch your body from using carbs to using fats as its main source of energy (an insider trick for torching fat but not muscle).

Template
Meal 1:  Breakfast (low-carb)
Meal 2:  Snack (low-carb)
Meal 3:  Lunch (low-carb)
Meal 4: Post-workout snack or shake (containing starchy carbs)
Meal 5: Dinner (containing starchy carbs)
Sample Day
Meal 1: Spinach Omelet
Eggs
3
Cheese(pepper jack)
1 slice
Spinach
1 cup
Peach
1
Meal 2: Chocolate Nut Shake
Protein Powder(chocolate)
1 scoop
Chocolate Milk
2 cups
Peanut Butter
2 tbsp
Chia Seeds
1 tbsp
Ice
2-3 cubes
Meal 2 Alternative: Strawberry Cream Smoothie
Protein Powder(vanilla)
1 scoop
Flaxseeds
1 tbsp
Strawberries
6
Yogurt
3/4 cup
Meal 3: Grilled Steak With Avocado-Tomato Salad
Steak(top round)
4 oz.
Avocado
1/2
Tomato
1
Meal 4: Post-Workout Nutrition
Protein Powder(shoot for 50 g carbs, 25 g protein)
1 serving
Meal 5: Flax Pasta With Hearty Sauce
Chicken(cubed, boneless chicken breast)
3 oz.
Pasta(whole-wheat flax penne)
1 oz.
Mushrooms(sliced)
1 cup
Broccoli(florets)
2 cups
Marinara Sauce
1/2 cup
Olive Oil(extra virgin)
1 tbsp

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