Meal planning for weight loss professional#
If you would like to have a general idea of your calorie needs, work with a registered dietitian or another qualified healthcare professional who specializes in metabolic health to help determine an appropriate and safe calorie range to support weight loss.Įven though it may be helpful for some people to know how many calories they require on a daily basis, it’s not necessary to count calories, track foods, or follow a very low calorie diet for weight loss. Plus, it’s important to remember that calorie calculations are just estimates ( 10). It’s impossible to know how many calories a person needs on a daily basis without information like their height, weight, age, sex, and activity level. In addition to fruits and vegetables, nutrient-dense whole foods like whole grains, beans, fish, chicken, eggs, nuts, and seeds should make up the majority of your diet - while still leaving some room for treats.īe wary of generic meal-prep-friendly meal plans available online or handed out by trainers and nutritionists with a set calorie limit, especially if they are rigid and deliver fewer than 1,500 calories per day. One thing that many health professionals agree on is that a healthy diet should comprise mostly whole, minimally processed foods, especially fruits and vegetables. It should be nutritionally complete, affordable, appropriate, culturally acceptable, enjoyable, and sustainable. So, what does a balanced, weight-loss-friendly dietary pattern look like? Honestly, it looks just like any other balanced diet. Plus, these diets are typically unnecessarily restrictive, take the enjoyment out of eating, and they can lead to an unhealthy relationship with food. This will help you create a calorie deficit while still feeling nourished and fulfilled.Įven though very low calorie diets that only deliver 1,000 or 1,200 calories per day are likely to result in quick weight loss, studies show that the weight lost on these programs is quickly gained back once a person returns to normal eating habits ( 6, 7, 8, 9). Instead, try cutting back on certain high calorie, nutrient-poor refined foods, choosing nutrient-dense, filling foods more often, and adding in more activity on a daily basis. However, this does not mean that you have to go on a strict low calorie diet. The most important factor in weight loss is making sure you’re in a calorie deficit, which promotes fat loss. With this in mind, some foods - like fruits and vegetables - are highly nutritious and have been linked to weight loss, while others - like donuts and cookies - can still be enjoyed but should be more limited as part of a healthy diet.Ī healthy, weight-loss-friendly diet can simply be a well-rounded, nutrient-dense dietary pattern. You’re also more likely to enjoy the meals and snacks that you’re eating, and you have the freedom to choose foods that you like because no foods are completely “off-limits.” The planning piece helps make healthy meals a reality on days you’re crunched for time. Meal prepping is a great tool because instead of following a fixed, restrictive plan, you can enjoy a nutrient-dense diet that works for you and your individual preferences. Some dietary patterns such as low carb and vegan diets have been shown to promote weight loss, but this doesn’t mean they’re necessary to lose weight in a healthy, sustainable way ( 3, 4, 5).
Though you may be surprised to hear this, you don’t need to follow any particular diet for weight loss.
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