Nutrition & Diet Guide for Weight Loss

Understanding Macronutrients

Protein

Essential for muscle maintenance and satiety. Aim for 0.8-1.2g per pound of body weight.

  • Lean meats
  • Fish
  • Eggs
  • Legumes

Carbohydrates

Primary energy source. Focus on complex carbs for sustained energy.

  • Whole grains
  • Vegetables
  • Fruits
  • Legumes

Fats

Important for hormone function and nutrient absorption.

  • Avocados
  • Nuts & Seeds
  • Olive Oil
  • Fatty Fish

Meal Planning for Success

Tips for Effective Meal Planning

  • Prep meals in advance
  • Keep healthy snacks available
  • Control portion sizes
  • Stay hydrated
  • Eat slowly and mindfully

Sample Daily Meal Plan

Breakfast (7-8 AM)

Oatmeal with protein powder and berries

Snack (10-11 AM)

Greek yogurt with nuts

Lunch (1-2 PM)

Grilled chicken salad with olive oil dressing

Snack (4-5 PM)

Apple with almond butter

Dinner (7-8 PM)

Baked salmon with quinoa and vegetables

Common Nutrition Mistakes

Skipping Meals

Can lead to overeating later and slower metabolism

Not Enough Protein

Essential for preserving muscle mass during weight loss

Avoiding Fats

Healthy fats are crucial for hormone balance

Liquid Calories

Hidden calories in drinks can sabotage weight loss