Here is The Best One Month Lean Diet Plan

3 Principles For Lean Dieting 

1. Limit your carbohydrates

Carbohydrates are critical to fuel your workout. They are the first nutrient broken down before fat.
If you eat fewer carbohydrates, then you can burn your fat sooner and quicker which lead to quicker results to get you ripped.

Ideally consume 100-150 grams of carbohydrates a day. On days when your workout is more taxing, such as leg day, consume no more than 150g of carbs, but on non-workout days, or less taxing workouts (ex: shoulders or arms) aim for no more than 100g of carbs.
Good sources of carbohydrates are oatmeal, potatoes, whole grain rice or bread.

2. Eat more protein!

You should at least 1 gram of protein per pound of bodyweight daily. When you are on a low calorie diet you have to be careful to avoid losing muscle.
For this reason you should be consuming more protein to ensure you are building muscle during your leaning phase.

So if you weigh 150lbs you should eat at least 150g of protein a day. If you have trouble eating that much protein try drinking protein shakes.
Great sources of protein include chicken, lean steaks, beans, or salmon. If you are vegan there are plenty of vegan protein options for you too!
There are certain foods that you should be eating plenty of to get shredded. These 5 foods are specifically chosen because they are lean sources that are packed with protein to add muscle or include fiber to make you feel fuller to avoid cravings.

3.Drink at least 1 gallon of water a day

You should be carrying with you a water bottle at all times so you can carefully monitor how much water intake you are really getting.
You need to stay hydrated so that you can avoid cravings to snack or binge on food.
Try to avoid diet sodas, and stick to water. If you really need something sweet, try zero calorie sweeteners.


The Best Lean Meal Plan Foods


  1. Protein shakes – it is almost impossible to get all the protein you should be eating a day without supplements. Each serving of a protein shake contains 20-30g of protein with low fat and carbohydrates. This will keep you lean and less hungry. 
  2. Eggs whites are full of nutrients such as vitamins, minerals, and the Harvard School of Public Health reported that the cholesterol in eggs does not affect heart health in a negative way . They are easy to prepare and can even be boiled so you can eat them separately without cooking.
  3. Broccoli and other green vegetables are crunchy, packed with fiber, bursting with taste, and loaded with vitamins, minerals and antioxidants to keep you healthy. Consuming a cupful at each meal has only a few grams of carbs. The fiber will keep you satiated as well to avoid overeating.
  4. Oatmeal is low in sugar, high in fiber and gives you long lasting energy to fuel your workouts. Typically I eat oatmeal with my protein shake before I train so I am fueled and ready to go to the gym. Furthermore, it is easy to make. The high fiber content reduces the risk of developing heart diseasediabetesdiverticular disease and constipation. Fiber plays a pivotal role in lowering cholesterolweight loss and helping maintain a healthy weight.
  5.  Chicken breast is a staple of this lean dieting plan because it contains zero carbohydrates and each serving is loaded with protein. You can cook it, grill it, or bake it! Just don’t fry it since you want to keep the calories low! It also has been shown to help with weight loss and control blood pressure 

What to Expect

In the first week most people find that they may lose 3 to 5 pounds.
A lot of this is drastic because of the decreased carbohydrate intake which means you have less glycogen stores so your body does not retain as much water.

You will also at times feel a bit tired because of the decrease in your carbohydrates; however, your body will adjust to this low intake.
Furthermore, initially your strength may decrease the first few days because you may be more tired from less carbs.
However, around the 2nd week, your body will adjust to the diet and you’ll notice that you will lose roughly 2 pounds a week and feel more energy since your body has adjusted.
Eating right will give you the habits you need to maintain your new lean look for the long-term.

How to Stick to Your Diet

You must plan ahead and this starts with planning your meals. If you know what to eat, how much and when to eat, then there is no deviation from your diet.
Furthermore, there are fewer cravings when you know exactly what to eat based on a schedule. If you lack preparation, you’ll find yourself on the road hungry pulling over to eat at a Wendy’s.
Avoid that! To stay motivated you should also take weekly pictures of yourself. Nothing keeps you on track then seeing you lean you look with each progressive week.
Furthermore, you need to give into your cravings – sometimes. If you restrict too much it can turn into a binge. Each Sunday give yourself time to have a cheat meal when you can eat whatever you want – for one meal! No restrictions!

This will get you focused pack on track Monday morning to resume a strict diet for the rest of the week.
Also you can fight your cravings by bringing to work with you protein shakes or lean snacks.
While it may be easy to grab a meal or cake at the happy hour with colleagues, if you are prepared with a protein shake or healthy snack, you’ll find yourself less likely to cheat on your diet.


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