The flexible weight loss diet for those who train

The flexible weight loss diet for those who train

A flexible weight loss diet, what does it mean? It means that, once you set the right calories and the right macronutrients per meal, you decide the foods, they are not imposed on you.

You can therefore eat anything, as long as it respects the calorie count per meal and (roughly) that of the macronutrients, that is, an exact breakdown between fats, carbohydrates, proteins (and fibers). Here is the flexible weight loss diet scheme of two nutritionists Stephanie Clarke and Willow Jarosh.

This 1600 calorie flexible weight loss diet is useful for all people who want to lose weight by doing sports no less than 3 times a week (especially women: for men, a 2000 calorie diet is better), for example at least one weights in the gym. In this way, weight is lost but in particular body fat is lost, while the body receives the nutrients it needs to tone the muscles.
In addition, this flexible weight loss diet is not restrictive and thus does not slow down the metabolism.

To make this flexible weight loss diet it is necessary to have a calorie counter app like Fatsecret: the foods of the day are recorded, carefully weighed, even for each recipe. For example, if you are making a cake, first calculate the nutrients for the whole cake, and then divide it into exact portions, and record the recipe per serving.

Breakfast: 300-400 calories. 
Proteins from 13 to 20 grams, carbohydrates 40-55 grams, fiber 6 grams, fats 10-15 grams.
Lunch: 400-500 calories. 
Proteins from 20 to 30 grams, carbohydrates from 50 to 65, fats from 13 to 18 grams, fiber 8 grams.
Dinner: 450-550 calories: Protein 25 to 35 grams, carbohydrates 50 to 75 grams, fat 15 to 25 grams, fiber 8 grams.
Snacks: 1 or 2.
One with 150 calories, with 14-20 grams of carbohydrates, 6-10 grams of protein, 6-10 grams of fat, 3 grams of fiber.
Or two small 75 calories each or one of 100 calories and the other of 50 calories: the important thing is that they reach that quota overall. Putting them in the “snack” category together makes it easier to get the macronutrient count.

Total flexible weight loss diet: 1600 calories
80 grams of protein, 25 grams of fiber, 53 grams of fat, 200 grams of carbohydrates.

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