Weight Loss Nutrition Plan: Eat the right way to lose weight!

How to work with your body, exercise, and diet to change your shape

4 min

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By foodspring editors
October 7, 2020

Why trust us?

A good weight loss nutrition plan can help you lose weight without starving yourself or depriving your body.

We’ll show you what makes a good weight loss nutrition plan and what you need to bear in mind.

Calculate Your Total Energy Expenditure

No matter what you eat and how much exercise you do, the key to long-term body fat reduction is your calorie balance.

You only lose weight when the calories you burn exceed the calories you consume.

A negative calorie balance causes the body to burn fat. Fat burning is an almost constant process and depends on your energy requirements and the intensity of your physical activity.

Support your metabolism with the right weight loss nutrition plan.

Reduce Your Total Calorie Intake to Lose Weight

The total energy expenditure (calculated amount of calories for your goal) is the basis of your weight loss nutrition plan. This amount depends on your size, weight, age and your daily activity.

Caution: Does a large calorie deficit equal significant weight loss? It’s very tempting to think that increasing your calorie deficit will accelerate your weight loss.

This approach, however, won’t work long-term. It often leads to just water and muscle being broken down, rather than the stubborn fat reserves.

The result of consuming too few calories: The metabolism slows down and the body struggles to process what little energy you put in.

You would have to eat less and less to counteract the process and to continue losing weight.

If you then eat a little more, the body comes out of energy saving mode and starts storing the energy as body fat for the next “lean times”. The result is the dreaded yo-yo effect.

The reason: Eating below your basal metabolic rate long-term will slow down your metabolism.

It is important that your calorie deficit is no more than 300 to 500 kcal below your total energy expenditure.

If you’ve used our calorie calculator, you have nothing to deduct. 500 kcal is automatically deducted when you choose weight loss as your goal.

With a calorie deficit of 500 calories a day, you can reduce body fat by up to 0.5 kg a week.

0.5 to 0.8 kilograms per week is regarded as healthy and steady weight loss.

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Weight Loss Nutrition Plan: The Nutrient Ratio

Make sure that you consume vital macronutrients like high-quality proteins, fiber-rich carbohydrates and healthy fats at regular intervals.

Protein: 1.8 to 2.3g of protein per kilogram of body weight

Only a calorie deficit will allow you to reduce body fat.

At the same time, the body must receive a sufficient supply of protein. A sufficient protein intake maintains your muscle mass and protects it from being broken down.

Eat low-fat, protein-rich foods like chicken, beef, fish, eggs and dairy products.

Carbohydrates: 1-2g per kilogram of body weight

Carbohydrates are the fuel in a weight loss nutrition plan.

Only with a moderate and sufficient carbohydrate intake can you stabilize your performance level and increase the intensity.

Go for long-chain carbohydrates like wholegrain products, oats and rice.

Fat: Approx. 1 gram of fat per kilogram of body weight

Good weight loss nutrition plans account for the fact that a supply of healthy fats is also important.

Give preference to unsaturated fatty acids from plant oils (coconut oil, olive oil, hemp oil, flax oil), fish (cod, salmon), avocado and walnuts.

Example Day for a Weight Loss Nutrition Plan

What could your weight loss nutrition plan look like?

Using an example day, we want to show you how to reach the required daily calorie amount for weight loss while keeping an eye on your macro nutrient ratio (proteins, carbohydrates and fats).

Nutrient Ratio – Sample Calculation

A 25-year-old man, 1.80 m tall, weighing 80 kg. He has been doing weight training 2-3 times a week for 2 months.

His daily requirement for his weight loss nutrition plan is 1800 calories with the following distribution of nutrients:

540 calories from carbohydrates (30% of the daily total) = 130 grams
630 calories from protein (35% of the daily total) = 150 grams
630 calories from protein (35% of the daily total) = 70 grams

Breakfast

(434 calories: 17.5 g fat, 31.3 g carbohydrates, 34.4 g protein)

Shake consisting of:

300 ml water
1 apple
150 g mixed berries
30 g Organic Peanut Butter
30 g Whey Protein

Lunch

(377 calories: 3.1 g fat, 39.8 g carbohydrates, 45.7 g protein)

200 g wild salmon
250 g potatoes
200 g asparagus

Dinner

(459 calories: 13.1 g fat, 3.8 g carbohydrates, 78.8 g protein)

250 g turkey strips
125 g mozzarella
Mixed peppers

Snacks

(500-600 calories)

Rice cakes with a little honey
Fruit and/or vegetable salad
Trail mix/almonds/cashews
Protein bar
Protein shakes

Weight Loss Tips

If you lead a stressful life and have very little spare time, covering the increased protein requirement through conventional food can be difficult.

In addition to your weight loss diet, we recommend sports nutrition to cover the increased demand for proteins and amino acids.

L-Carnitine – The Amino Acid for Improved Efficiency

Carnitine is made up of the two amino acids methionine and lysine and has a positive influence on the energy gained from fatty acids.

High-quality foodspring® L-Carnitine contains Carnipure, the high-quality raw material from Switzerland.

Our L-carnitine is free of all harmful substances – guaranteed. And the capsules are made of plant-based cellulose fibers rather than animal gelatine, making them 100% vegan.

Supports your workouts
Premium Swiss quality Carnipure®
Vegan capsule shells – no animal gelatin

Learn More

Download our nutrition plan PDF template now!

Download Our Free Nutrition Plan as a PDF

Our Tip: Looking for maximum weight loss success? Get started on the right foot with our free Body Check. Calculate your BMI, define your goals, and get nutrition and workout ideas that get you there!

Start Your Free Body Check Now

Sources for this article

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