Have you ever wondered how we work out your nutrition plans?
Honestly, we keep it as simple as possible.
Below, I’ve used myself as an example; if I were to create a plan for me and wanted to lose weight.
My BMR (the number of calories I need to be alive) is 1900 calories
My current lifestyle activity level (this is the energy needed for training, moving, work etc) is an extra 700 cals
Total = 2600 cals
If I consume 500 fewer calories, then I need per day, that’s a calorie deficit of 3500 calories per week – this is approximately the number of calories in 1 LB of fat- = 1lbs of fat/weight loss.
So, if someone says they have lost 5 lbs in one week, chances are it’s not all fat. Some will be glycogen, water and unfortunately- muscle tissue.
As this would equate to a 17500 calorie deficit – I would not want to around this person.
So never feel disappointed at a 1lbs weight loss result as you’re on the right track.
This rapid loss will eventually slow down, sometimes stop- the dreaded plateau. But this is for another post.
* Constant states of depletion can lead to being lethargic, moody, hangry, cravings.
This is when a refeed meal can be advised.
* But when you have created an eating plan you can stick to, then it’s about balance,
And providing you:
A- Eat mainly nutrient dense food for satiety (being full)
B- Stay within your calorie/macro limits.
Most foods can be enjoyed as long as you stay within the limits you set for yourself.