Beginner Mesomorph Weight Loss/Fat Burning Nutrition

The "Goldilocks" Body-type - You're generally athletic with a mid-sized frame.

You can build muscle fairly easily and can remain lean without too much extra effort.

Usually, you're focused on optimizing your performance or appearance.

​(Note - If this DOESN'T sound like/represent you, you may need to go back and take a look at the questions again to get more appropriate recommendations for your true body-type)

You've indicated that your experience level is on the lower end, so keeping it simple is the best idea.  You don't need to worry so much about counting calories and tracking exact grams of intake for protein, carbs, fat, etc and should focus mostly in improving overall healthy eating habits.

As a mesomorph, you are fortunate to have a body that will (generally) respond quickly to exercise and nutrition adjustments - the only drawback is that it can go both ways:  poor lifestyle and nutritional choices can quickly lead to a sub-optimal physique.

The Key factors you need to focus on are:
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• Try to follow a consistent eating schedule, whatever it may be (once every two hours, or only 2-3 meals a day) so long as you are as consistent as possible with the meal times.

• Try to follow the meal guidelines below as much as possible.  The goal here is progress, not perfection - so only make changes to your diet to meet these guidelines that you feel confident you can stick with and follow consistently, and progress from there.​

• Try to include as much food as possible from the "superfoods" listed below.

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• Eat slowly and stop when you feel about 80% full

For Men, at each meal try to eat/include:

• 2 Palms (measure with the size of the palms of your hand) of a Protein food
• 2 Fists of vegetables
• 2 cupped handfuls of a carb source
  • less is more when trying to drop weight
• 2 thumbs of a fat source

For Women, at each meal try to eat/include:

• 1 Palm of a protein food
• 1 Fist of vegetables
• 1 cupped handfuls of a carb source
  • Again, Less is more when trying to drop weight
• 1 thumb of a fat source

If you are following an exercise/workout routine -  eat a meal 1-2 hours pre and post workout.

Superfoods:

Proteins:

• Lean Red Meat (Beef, Venison, Bison, Preferably Grass-Fed)
• Chicken (Ideally Free-Range and/or Grass-Fed)
• Salmon (Preferably Wild-Caught).
• Eggs (Ideally Omega-3 and/or Cage-Free)
• Plain Greek Yogurt
• Cottage Cheese
• Coconut Milk Yogurt
• Protein Supplements

Carbs:

• Mixed Beans
• Quinoa
• Whole Oats
• Sweet Potatoes
• Rice (depending on how/what you cook with it.  Preferably organic and/or brown rice.)

Drinks:

• Green Tea (or any Tea not sweetened artificially or with sugar)
• Sports Drinks (Such as a Pre/Post-Workout)
• Obviously - Water

Fruits/Vegetables:

• Spinach
• Tomatoes
• Broccoli
• Cabbage
• Cauliflower
• Kale
• Generally Any Coniferous Vegetables
• Carrots
• Mushrooms
• Mixed Berries
• Oranges
• Pineapple
• Grapefruit

Fats:

• Raw, Unsalted Mixed Nuts
• Avocados
• Extra Virgin Olive Oil
• Fish Oil
• Coconut Oil
• Flax Seeds
• Grapeseed Oil (Non-GMO, preferably Organic)

Herbs & Stuff:

• Garlic
• Ginger
• Turmeric
• Cumin
• Cinnamon

This list is by no means all-inclusive, but should give you an idea where to start and should serve as a guide for some of the best foods to include in your diet.

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