Diet plan for body transformation — Having the right diet is a vital part of any body transformation plan. So much so that even the most determined and motivated can struggle when the wrong information is present in our heads. We want to empower you on your weight loss journey by educating you on the right foods to eat and the most effective workouts to help you reach your goals faster.
Essential Foods You Need on a Transformation Diet
Nutrition plays a central role in transforming your body – whether that’s shedding fat or building muscle.
The food choices you make every single day can make or break your journey towards your fitness goals and a better physique.
Ultimate Performance has worked with thousands of successful clients and helped them achieve body transformations they never thought possible – so we know how to optimise diets for maximum results in minimum time.
Five basic rules underpin what we do at UP where nutrition is concerned – and to keep clients lean and healthy we always suggest:
1. Eat every 2-4 hours
2. Make sure every meal contains a source of protein
3. Eat vegetables with each meal
4. Consume a mix of healthy fats daily
5. Ensure the majority of your carbohydrates are from quality sources and are consumed either around training and/or at night.
Both quality and quantity of calories are always key when it comes to fat loss or muscle building – and so is the macronutrient ratio of those calories shared out between protein, carbs, and fats.
When it comes to constructing a diet that will support your body transformation goals, optimise your performance in the gym, help your recovery and create the best conditions for fat loss and muscle growth, there are a number of key foods that we suggest to many of our clients.
Here is a list of body transformation diet essentials covering proteins, carbs, and fats….
ANIMAL PROTEIN SOURCES
1. Chicken breast
If there’s one food everyone knew was going to make this list, it had to be chicken breast. A staple in bodybuilding diets, this cut of white meat has plenty of benefits that make it essential to achieve a body transformation.
A 100 g serving of uncooked chicken breast has 165 kcal, approximately 30g of protein, zero carbs and only 3.6g of fat
Why is it beneficial?
Due to its low fat and high protein, chicken breast is one of the best and leanest protein sources. This high ratio of protein to total calories makes it a great food for anyone watching calories and trying to lose fat, due to the increased metabolic rate of a high protein diet as well as the satiating effect of protein: a diet high in protein will make you feel fuller even if the total calories are the same, so you’re more likely to be compliant because you won’t be hungry all the time.
If your goal is to increase muscle mass, a diet high in protein will also be essential to provide the building blocks so your body can create more muscle tissue.
Chicken breast is a great source of selenium (over 50% of the RDI per 100g), an essential mineral which has antioxidant capabilities, helps fight and prevent cancer and is thought to have positive effects on inflammatory, cardiovascular and neurological diseases as well as infections.
Chicken contains Vitamin B3 and B5 (approximately 70% of the RDI) which are essential for the conversion process of carbohydrates and fats into energy as well as increasing HDL or good cholesterol.
It also contains Vitamin B6 (30% of the RDI) which has been shown to increase fat loss by 33.6g daily when combined with the amino acid leucine, also present in chicken. If this doesn’t sound like much, realise that it adds up to an extra kg of weight loss per month!
How to consume it
Chicken breast is an extremely versatile meat and can be cooked in many different ways, but it’s best to stick to grilling and oven roasting to minimise the fat added during the cooking process.
The recommended intake will vary for each individual depending on multiple factors, but a rough recommendation would be to shoot for 2g of protein per kg of bodyweight and have a different protein source each meal.
For an 80kg person, this would mean 160g of protein daily or 32g in each one of 5 meals, equivalent to approximately 150g of (uncooked) chicken breast.
4 Mouth-Watering Marinades To Make Your Chicken Breast Taste Amazing
2. Salmon
Salmon is the common name for several species of fish. The most common type you will find in shops and supermarkets is Atlantic salmon. It’s a very versatile fish that can be eaten just as readily for breakfast as it can for dinner. It should be a staple in any body transformation diet.
100g of uncooked Atlantic salmon contains 208kcal, 20g of protein, 13g of fat and 0 carbs.
Why is it beneficial?
Just like chicken breast, Salmon contains B vitamins and selenium and is a great source of quality proteins that will make it easier for you to lose weight and gain muscle mass for the reasons previously mentioned.
However, as opposed to chicken breast, salmon contains plenty of good fats and is a great source of Omega-3 essential fatty acids EPA and DHA.
EPA and DHA have huge positive effects on your health. They are potent anti-inflammatory compounds and have been proven to be significantly beneficial in the treatment of autoimmune and chronic inflammatory diseases like coronary heart disease, cancer, rheumatoid arthritis, Crohn’s disease, psoriasis, multiple sclerosis and migraine headaches; as well as back and neck pain.
In addition, Omega-3 fatty acids have been noted to augment muscle protein synthesis, which leads to increased muscle mass.
Salmon is also a good source of potassium (363mg per 100g, or 10% of the RDI), an essential mineral that has a role in lots of body functions: helps conduct nerve impulses and muscle contractions, maintains normal heart function, reduces blood pressure and prevents excessive water retention by counter acting sodium.
Excessive fluid retention will make you look bloated and soft, especially at lower body fat percentages, so having adequate potassium levels will make a difference in the way your body looks.
Another benefit of salmon is its high astaxanthin content. Astaxanthin is a carotenoid (like the beta-carotene, found in carrots) and it has potent anti-inflammatory and anti-antioxidant effect. It can help burn more fat when training, as well as reduce muscle damage and free radicals .
How to consume it
Salmon is very versatile and can be eaten raw in sushi and sashimi, steamed, smoked, grilled, baked or poached. Canned salmon is also a good alternative that provides similar benefits to its freshly-caught counterpart.
The suggested dietary target for Omega-3 fatty acids is 610mg/day for men and 430mg/day for women, which can easily be met with just two 100g salmon portions per week, each containing 2.1 grams of omega-3.
Diet-Friendly Harissa-Spiced Salmon and Greek Feta Recipe
3. Lean Grass-fed Beef
Beef is a type of red meat. It is primarily composed of protein, with varying amounts of fat depending on the cut. When referring to lean beef, we’re usually talking about the types of beef meat that contain 10% fat or less.
A 100g serving of 95% lean beef mince will contain 136 calories, 20g of protein, 0g of carbs and 5g of fat.
Why is it beneficial?
Beef is one of the best sources of high-quality protein. You can read about the difference between grass-fed and grain-fed beef. The amino acid profile (the type of building blocks a certain protein is made of) is practically identical to our own muscles, so it’s particularly beneficial for situations where muscle tissue is being built.
It contains all nine essential amino acids that our bodies need and cannot synthesize from other sources. One of these essential amino acids is tyrosine, which is involved in the creation of brain signaling molecules such as dopamine, and stress hormones like adrenaline.
Like all other red meats, beef is rich vitamins and minerals including:
- Iron: required for healthy red blood cells which transport oxygen through the body. The iron in animal sources is known as heme iron is better absorbed than non-heme iron found in plants.
- Vitamin B12: also needed for red blood cell production, neurological function, and fat metabolism.
- Zinc: a potent antioxidant, very important for the functioning of the enzyme, hormone and immune systems. Zinc intake can also boost testosterone in men who are deficient in the mineral.
Beef, particularly grass-fed, is rich in Omega-3 fatty acids, related to heart health and decreased inflammation, and a type of fat called Conjugated Linoleic Acid or CLA. This type of fat has been linked to a reduction in body fat (13,14).
Another benefit of lean beef is its high content in muscle growth- and performance-related compounds like creatine (15), taurine (16) and carnosine (17). These compounds will increase your performance in the gym and optimise the results you can achieve in the shortest amount of time.
How to consume it
Beef is very versatile and can be consumed by itself in steak or mince form, or in addition to other dishes like salads, stews, etc. The recommended intake and the particular type of beef will vary depending on the individual calorie, protein and fat needs of the individual. If your calories are low because you’re trying to lose body fat, it becomes even more important to choose leaner cuts of beef.
Protein-packed Steak, Pear, and Blue Cheese Salad Recipe.
VEGETARIAN AND VEGAN PROTEIN SOURCES
4. Quinoa
Quinoa is a plant crop grown primarily for its edible seeds and is often mistaken for a grain. However, it is not a grain and to be more precise it’s a flowering plant that is part of the amaranth family.
1 cup of uncooked quinoa (170g) will pack about 620 calories, 24g of protein, 10g of fat and about 109g of carbohydrates.
Why is it beneficial?
Quinoa is often a go-to source of quality protein for vegetarians and vegan as it has a relatively high protein content compared with other plant-based sources. However, it can just as easily be used as part of a balanced omnivorous diet – particularly with its protein and complex carbohydrate content.
So nutritionally it ticks the boxes. But, of course, you’ve got to make sure the numbers fit within your macros. Unlike sources of animal protein like chicken, which have little or no carbohydrate or fat content, quinoa contains a considerable amount of carbs and some fat, so be mindful when calculating your daily macronutrient targets.
This superfood also has other fantastic benefits too. It is gluten free which is great for keeping inflammation under control and is useful for anyone with intolerances or sensitivities to gluten found in many grains.
It is also a complete protein which means it contains all nine essential amino acids the body needs for growth and repair. It’s a particularly good source of lysine, an amino acid that helps tissue growth and repair and the formation of collagen for healthy skin. It also has a higher antioxidant content than conventional grains.
Quinoa is also full of fibre, which helps the digestive system and keeps you feeling fuller for longer when dieting.
How to consume it
Quinoa is a great ingredient that has a host of uses in the kitchen – from a protein and carb-rich main meal, to a side dish or even breakfast choice.
It has a great nutty taste, which makes it a great addition to everything from stews to salads. It takes 10-15mins to cook and can be eaten on its own or used alongside other hot or cold foods. It is also a great substitute for white rice, where you want a more complex carbohydrate.
UP always advises clients to eat their carbs at night to help with dietary compliance and to promote better sleep – and quinoa can be the perfect option in the evenings that provides both protein and carbohydrate.
Quinoa and Mushroom Stuffing Recipe
5. Buckwheat
Like quinoa, buckwheat is a plant crop grown for its grain-like edible seeds. It’s not classified as a “true” grain, but rather a pseudo cereal (seeds that can also be ground down into flour).
100g dry will contain around 343 calories – 13g of protein, 3.4g of Fat and 72g of carbs.
Why is it beneficial?
Buckwheat is high in protein for a plant-based source, although it’s protein content doesn’t quite match that of quinoa. It is an excellent source of the essential amino acid Lysine. Lysine is an essential amino (protein building block) that aids tissue growth and repair as well as the formation of collagen for healthy skin.
It’s also rich in the Omega-6 fatty acid such as linoleic acid which helps with gene expression and cell membrane health.
Buckwheat is also known to contain important vitamins such as Vitamin B1 which helps improve cell function in the body and Vitamin C which boosts and helps maintain our immune system.
Like quinoa, it is completely free of gluten, so it’s a perfect protein source for plant-based eaters or anyone who has sensitivities to gluten or Coeliac Disease.
It has a high fibre content, which is good for the digestive system while also slowing down the digestion of protein and staving off hunger for longer.
How to consume it
Buckwheat’s versatility makes it a great ingredient to have around the kitchen, and it’s something that’s used in a host of different dishes around the world.
It can be used as a substitute for oats in porridge, which can be mixed with fruit, nuts, and spices.
Buckwheat noodles are popular in Asian cuisine in dishes like miso ramen soup. It can also be used to bulk out salads with some extra protein and carbohydrates, or as a healthy side dish to accompany your Sunday roast.
If you’re eating buckwheat while on a diet where you track macronutrients, be mindful of the carbohydrate content of it when recording your daily calories and macros.
6. Eggs
Eggs are one of the best sources of protein you can get and are perfect if you’re on a body transformation, trying to get lean and build some muscle. Free range, organic eggs are packed with protein, fat and essential vitamins and minerals.
One large egg will contain about 70 calories, 6g of protein around 5g of fat, of which 2g is saturated.
Why is it beneficial?
Eggs are one of the most nutrient-dense foods you can buy and should be included in any body transformation diet.
Eggs are a great source of protein which is important for building lean muscle. Interestingly, eggs happen to provide the richest mix of essential amino acids compared to even chicken, beef, fish and vegetarian sources such as tofu (18).
They also contain essential fats like Omega 3’s which help improve cognitive function and reduce inflammation, to name just a few benefits.
Eggs are packed with vitamins and minerals including vitamin B12, choline, folate and riboflavin. In particular, eggs are a great source of vitamin A which is good for maintaining healthy skin and immune system, vitamin D which helps with bone density health, and Vitamin E which supports a healthy reproductive and nervous system.
For many years, eggs have been demonised and classed as unhealthy as they are “full” of cholesterol and increased the risk of coronary heart disease.
Do they contain cholesterol? Yes. But cholesterol is important as it actually helps the body produce essential hormones. Eggs have also been shown to increase HDL which is your “good” cholesterol.
So unless otherwise instructed by a health professional, you can eat eggs, including the yolk, to help maintain a balanced diet.
How to consume them
Eggs can be cooked so many different ways that it makes them a fantastic ingredient if you’re eating on a strict meal plan. The tremendous variety of recipes and ways you can cook with eggs means you won’t easily get bored.
Eggs make an ideal meal at breakfast that is filling, healthy and packed with protein and fats. It is this protein and fat content that makes eggs great breakfast fuel because of the ability to improve our focus and productivity in the morning.
Eggs can be baked, boiled, poached, scrambled, fried or turned into a variety of omelettes alongside your favourite ingredients.
One thing to be mindful of is the amount of fat contained in eggs which bump up the calorie count – particularly if you’re tracking your macros closely.
6 Reasons to use Body Transform Nutrition:
1. It is not a measure-to-the-nearest-gram strict plan
2. No expensive supplements or pills are required
3. No set meal times or rules about when you can and can’t eat
4. Customise the food plan to eat the foods you enjoy
5. Complete education so you can make the right decisions for yourself
6. It’s not a starvation diet – you don’t go hungry
Learn 3 Eating Essentials:
- 1. What to eat at a meal
- 2. How much to eat at each meal
- 3. How often to eat these meals
The Truth
I’ve heard all my life (by out of shape people) that if you are exercising it doesn’t matter what you eat – you’ll ‘burn it all up’. You’ll be fine. Do I pay any heed to nutrition advice from anyone who is not in top shape? No. Neither should you.
The fact is, when you are exercising, it becomes even more important to eat properly. You see, it’s your exercise nutrition that serves as both the catalyst and the fuel for the chemical reactions you have decided to induce in your body – your fat loss, muscle development, exercise recovery, mind-body connections, everything.
It is after exercise when your muscle cells are open to growth and repair. When the fat stores you carry are converted to energy.
A ‘sports supplement’ drink after exercise is not going to be enough. We need to think about our food plan for the 48 hours following any workout.
There is another strong motivation for proper exercise nutrition. Only when you are feeding yourself well – eating nutritious foods that give you a constant and high level of energy – that you have sufficient energy to turn up to your next workout and exercise properly. If you do not ‘re-fuel’ in-between your workouts, you might find that you start to run out of energy and that getting through each workout becomes more difficult than it should be.
There is absolutely no point in denying yourself the nutrition you need to really get the most out of each training. Because it’s the training that sparks the change in you, so you have to be fuelled well enough to be able to get there and do it properly!
Below is an outline of the Food Plan that is a key component of Body Transform.
Body Transform Food Plan
Aim:
• Lose fat
• Promote muscle growth
• Maintain high and stable energy levels all day
The Food Plan:
• Eat 5 smaller meals every 2 to 3 hours throughout the day
• Each meal contains equal-sized portions of carbohydrate and protein. For most people, this means they eat less carbohydrates and more protein at each meal.
• Select complex (low GI) carbohydrates over simple (high GI) carbohydrates
• Eat ‘regular’ foods such as vegetables, fruit, meat, eggs, rice, cereals, bread and so on. Favour less process foods whenever possible and reduce sugar intake.
• Eat well 6 days per week and have one day a week where you can eat anything you like, whenever you like
The Benefits of the Food Plan
• Increase your metabolism, therefore support the burning of body-fat that you induce in your exercise. Also, an increased metabolism is a further ‘safeguard’ against gaining any further body-fat.
• Reduce the likelihood of eating excess carbohydrate (particularly sugars) at any one time, thus reducing the chance of excess bloodsugar being converted to body-fat.
• Increasing your protein intact has several benefits: stabilising energy levels; protein is the only food that supports development of lean muscle mass; protein makes you feel fuller for longer, reducing any hunger and need to overeat.
• Your free day allows you to enjoy any foods you may be craving. Also, it gives you a break from having to think about food – you are entitled to eat what you like and enjoy it! This certainly helps to keep you on track the other 6 days.
Timing of Eating
The timing of our meals in the Food Plan becomes very important when it comes to our three main concerns of fat loss, muscle toning and energy levels. It’s no longer good enough to just eat when you have time or when you remember. You’re now eating for a purpose.
As our body is open for change over a 48-hour period after our exercise, our goal is to ‘drip-feed’ nutrients for energy, growth and repair over this time. Because a consistent flow of energy and nutrients into the body is the most effective way to allow fat loss and muscle toning to occur.
That’s why in the Food Plan we eat 5 times a day – to allow a constant and consistent delivery of energy and nutrients. And because we are eating more frequently than the traditional 3 meals a day, our meals are now smaller than if you just eat 3 times. This has the additional benefit of not putting demands on our body by putting large quantities of food in at once, and then spending long periods of time going hungry in-between meals. Smaller, more frequent meals provides much more even levels of bloodsugar – and therefore energy – throughout the day.
Our bodies simply do not want to have to deal with irregular inputs of meals that are too large for it to efficiently deal with. This will not help us in any way. In fact, if you are not able to feed the body consistently with quality exercise nutrition, I suggest you do not exercise at all! You simply will not get the changes you desire!
It just so happens, the best way to change your body to one of leanness and strength, is also the best way to keep it in a constant state of energy. No coincidence that. The body knows what it wants (to be lean and strong), and knows what is good for it (constant energy)!
THE TRANSFORMATION MEAL PLAN
Shedding serious pounds means sticking to a serious diet. This sample eating plan can help inspire food choices for your own weight-loss program.
If you’re looking for an effective way to shed body fat, this Transformation Meal Plan is for you. Dieting may seem tricky, but it’s actually quite simple if you break down the math. If you consume fewer calories than your body is accustomed to, you will lose body fat. Why? When you create a deficit of calories, the body reacts by gathering fat from your reserves, and you those extra pounds disappear.
The sample plan below was created by Shannon Dey, M.S., founder and CEO of Bombshell Fitness, a competitive training and coaching group for female athletes. With ample amount of protein, meals like these will ensure you burn body fat while sparing muscle. Keeping carbs and fat intake low gives this plan an extra advantage. Sure, this style of dieting requires you to plan meals ahead of time, make schedules, and keep promises. But the results are well worth the work.
Dey’s Pro Tips for Meal Preparation:
-Meals should be spaced out approximately two to three hours apart.
-To calculate exact ounces, always measure food after it is cooked.
-Opt for fresh vegetables if possible, use frozen veggies if necessary, but try to avoid canned varieties.
– Avoid condiments and spices if possible as it can decrease your cravings over the long run. Approved flavor-boosters: Fresh lemon, Mrs. Dash seasoning, pepper.
-It’s ok to substitute one meal with a cheat meal one day of the week. This can be the equivalent of half of restaurant entrée, and should still include protein, fat, and carbs. Saturday nights are an ideal time for this kind of substitution. (Examples: Steak and potato, half of a pasta dish, restaurant-style hamburger on a bun.)
-Unless you have been diagnosed with celiac disease by a physician, it’s ok to eat carbs and gluten. Taking gluten out of your diet unnecessarily can harm your results.
-As a time-saver, cook seven meals’ worth of food simultaneously and freeze in bags or reusable containers to defrost throughout the week. Trying to cook and prepare food everyday increases the chances of cheating on your diet due to time constraints.
Many people aren’t used to eating this much food and can feel full or bloated after meals. However, once the metabolism catches up with the meal plan, your hunger levels will adjust accordingly. With this type of diet, some people may gain a few pounds in the first few weeks. Paired with our Transformation Workout plan, however, this weight gain is normal and expected. After a month, the weight will even out and results will begin to show.
Always consult a physician before beginning any fitness or weight loss program.
Meal 1
4 egg whites
1/4 cup mushroom
1/2 cup oatmeal with 6 almonds
1/2 orange
Meal 2
4 oz white fish of choice
1/2 cup green beans
4 oz sweet potato
Snack
1/2 cup cottage cheese with 6 berries of choice
Meal 3
3 oz chicken breast
1 piece ezekiel bread
2 cups mixed green salad
1/4 avocado
1 tsp balsamic vinegar
Meal 4
3 ounces lean beef
1/4 cup brown rice
1/2 cup broccoli
Meal 5
4 oz white fish of choice
8 asparagus spears
Before Bed
1 scoop whey protein in water