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Losing Weight and Keeping It Off- Formulating a Plan (Nutrition)

Nutrition is the most crucial part of any weight loss plan because no matter how much you workout, you can out work a bad diet. Nutrition is about 75% of your results will come from so it is extremely important that this gets nailed down. When formulating a nutritional plan, there are a couple of things to keep in mind:

Eat 5-6 meals per day

It is best to spread out your calories evenly for each meal if possible. For example, if you are slated to consume 2000 calories per day, try to get in 400 calories per meal if you do 5 meals or about 330 calories per meal if you do 6 meals per day.

Drink half your body weight in ounces of water (i.e. if you weigh 200 pounds, drink 100 oz. of water per day)

Eat the correct amount of macronutrients (Protein, Carbohydrates and Fats)

To determine how much protein, carbohydrates and fats are appropriate for you diet, you will need to know the following:

  • Protein contains 4 calories per gram
  • Carbohydrates contain 4 calories per gram
  • Fats contain 9 calories per gram

So if you eat a diet that is 25% protein, 25% fat and 50% carbohydrates, a 2000 calorie diet will look something like this:

  • Grams of Protein per day- 125 g
  • Grams of Carbohydrates per day- 250 g
  • Grams of Fat per day- 55 g

You can also use our Macronutrient Breakdown for Weight Loss Calculator to see how much protein, carbohydrates and fats you should be eating.

Now that you have determined how much you should be eating, you need to determine exactly what you should eat. Now, you can do it the old fashion way and research which foods you should eat and what not too eat or you can make it much easier on yourself have have all of the above done for you! How so? With Online Training with FBTF, you receive the following as part of your nutrition program:

  • Repeatable 7 day Meal Plan tailored to your goals
  • Grocery Shopping List
  • Portion Estimation Guide

The meal plans that FBTF uses follows many of the guidelines suggested by the Academy of Nutrition and Dietetics, which is one of the leading nutrition organizations. As mentioned above, these meal plans are tailored to your goals and can be adjusted if necessary.

Now that we have your nutrition plan squared away, stay tuned for Formulating a Plan Part 2 (Exercise)!