Lose weight with the appropriate nutrition plan
A good 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.
We also offer a calorie and nutrient ratio calculator to help you with your nutrition plan.
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.
Use the Calorie Calculator to calculate the amount of calories you need for your weight loss nutrition plan.
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 yoyo 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.
Make sure that you consume vital macro nutrients like high-quality proteins, fibre-rich carbohydrates and healthy fats at regular intervals.
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 stabilise 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.
Use the nutrient ratio calculator to determine your ideal ratio of proteins, carbohydrates and fats:
These PDF templates will help you log your eating habits or create a 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
(377 calories: 3.1 g fat, 39.8 g carbohydrates, 45.7 g protein)
- 200 g wild salmon
- 250 g potatoes
- 200 g asparagus
(459 calories: 13.1 g fat, 3.8 g carbohydrates, 78.8 g protein)
- 250 g turkey strips
- 125 g mozzarella
- Mixed peppers
- Rice cakes with a little honey
- Fruit and/or vegetable salad
- Trail mix/almonds/cashews
- Protein bar
- Protein shakes
- Shape Shake