The TAT plan stands for, the Type of food, the Amount of food and Time you eat.
Type of Food
So the type of food you want to eat for fat loss will be like this. It’s up to you which exact foods you eat, as long as it falls into these categories. This really allows you to mix up your food and not to get bored:
* Lean Proteins ( Fish, Eggs, Chicken, Quorn Mince, Whey Protein)
* Wholesome Carbohydrates ( Brown Rice, Brown Pasta, Wholewheat Bread )
* Mix of Fruit & Vegetables ( Broccoli, Asparagus, Spinach, Mixed Vegetables )
* Low Sugar treats, snacks, smoothies etc
Amount of Food
The amount of food is very important. If you want to be exact you can calculate your body’s macronutrient requirements which take into factor your age, weight, height etc and then tells you how many grams of protein, carbs and fat you need for your goals. Below we will give you our plan which is effective even if you work full-time.
* You should aim to eat around 4 meals per day with the 9-2-5 Health plan as this can be done easily while working your full-time job. Try this:
Eat at 8am – 12am – 4pm and 8pm, or 7am – 11am – 3pm – 7pm. Whichever works for you.
* Simple strategy to follow. Eat big for breakfast and eat smaller at dinner. Your breakfast should pack a good amount of protein and carbs and fat but your final meal should mainly be protein and veg.
Timing of Food
The timing of food plays an important role in keeping your body fueled up at the right time so your metabolism is in gear and you don’t store excess fat. A general good rule to follow is to eat your main meals around every 4 hours but snacking in between is fine. Here are some good tips:
* Have no carbs after your 3rd meal or in the evening.
* Avoid regularly eating foods high in sugar and saturated fat.
* Avoid eating foods high in sugar, especially in the afternoon.
* Drink around 250ml of water a bit before and after meals to keep digestion moving.
In conclusion, the TAT plan can be used in a bespoke way to help impact the results you see from
