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Home > **Extreme Fat Loss Diet - Daily Tracking Checklist & Meal Swap Guide** *(Downloadable PDF Version)

Extreme Fat Loss Diet - Daily Tracking Checklist & Meal Swap Guide *(Downloadable PDF Version)

Track daily calorie intake

Record macronutrient breakdown (protein, carbs, fats)

Monitor water intake (aim for at least 8-10 glasses)

Note daily physical activity (type, duration, intensity)

Log mood and energy levels throughout the day

Document any cravings or emotional eating triggers

Plan meals for the week ahead

Include a variety of protein sources (chicken, fish, tofu, legumes)

Incorporate plenty of vegetables (leafy greens, cruciferous, colorful veggies)

Select healthy fats (avocado, nuts, olive oil)

Choose complex carbohydrates (quinoa, brown rice, sweet potatoes)

Prepare snacks in advance (protein bars, fruit, veggie sticks)

Swap high-calorie snacks for low-calorie alternatives

Example: Replace chips with air-popped popcorn

Substitute sugary drinks with herbal teas or water

Use lean protein sources in place of fatty cuts of meat

Example: Use turkey instead of ground beef

Replace refined grains with whole grains

Example: Use whole grain bread instead of white bread

Opt for low-calorie dressings or vinegar instead of creamy options

Choose fresh fruit instead of desserts or sweets

Review daily logs for patterns or areas of improvement

Assess progress towards fat loss goals

Adjust meal plans or workouts as necessary

Set new goals for the upcoming week

Celebrate small victories to stay motivated

Feel free to customize any sections to better suit your needs or preferences!

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