Nutrition for Fat Loss Cheatsheet

Core Principles of Fat Loss

• Caloric Deficit: Consume fewer calories than you burn to promote fat loss.
• Protein Intake: Aim for approximately 2 grams of protein per kilogram of body weight to support muscle retention and satiety.
• Whole Foods Focus: Prioritize nutrient-dense, minimally processed foods to fuel your body effectively.
• Consistent Eating Patterns: Establish regular meal times to regulate hunger and metabolism.

Macronutrient Guidelines

• Protein: Supports muscle maintenance and promotes fullness.
• Carbohydrates: Choose complex carbs like whole grains and vegetables for sustained energy.
• Fats: Incorporate healthy fats from sources like avocados, nuts, and olive oil to support overall health.

Foods to Include

• Lean proteins: chicken, turkey, tofu, legumes
• Whole grains: quinoa, brown rice, oats
• Vegetables: leafy greens, cruciferous vegetables, bell peppers
• Healthy fats: olive oil, nuts, seeds
• Fruits: berries, apples, citrus fruits

Foods to Limit or Avoid

• Sugary beverages and snacks
• Refined grains and processed foods
• Excessive alcohol consumption
• High-calorie, low-nutrient foods

Lifestyle Tips

• Meal Timing: Eat balanced meals at regular intervals to maintain energy levels.
• Hydration: Drink plenty of water throughout the day to support metabolism and reduce hunger.
• Physical Activity: Incorporate regular exercise, including strength training and cardiovascular activities, to enhance fat loss.
• Sleep: Aim for 7–9 hours of quality sleep per night to support metabolic health.

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Note: Always consult with a healthcare provider or registered dietitian before making significant changes to your diet or exercise routine.