Make Your Plan

Having discovered the ideal number of calories you need to eat per day in order to lose weight steadily, we need to break down this calorie goal into components, known as a Macro.

A Macro details how many calories will be gained from carbohydrates, how many from protein, and of course from fats.

A typical Macro might use the following percentages, on average:

Carbohydrates 50%

Protein 20%

Fat 30%.

See the Nutrition Page for a summary on Carbohydrates, Proteins and Fats.

We ascertain these ratios to ensure the body is properly fueled with a balance of the right nutrients to keep it healthy and active. Incorrect composition of your diet may lead to low energy levels or worse, ill health.

Set Your Macro Profile

Breakdown your calorie goal into Macro components using the following table.

Fitting your Diet to achieve your Goals

Having decided how many calories per day are needed and where these calories are going to come from in terms of Carbohydrates, Protein and Fats, the next step is to fit your diet to meet these goals.

The secret here is Meal Planning. It is preferable to choose meals you enjoy, which meet your Macro targets, and eat them within your daily calorie requirement.

You can do this for every meal of the day, or you might spread out your intake across different meals. It is often easier to keep as close as possible to the macro ratios in every meal. That way, your body will become accustomed to the correct way of eating and will not succumb to cravings. It also makes Meal Planning easier, since meals can be interchangeable without upsetting the balance.

Meal Planning for satisfying and enjoyable food throughout the day is the best way to diet. This reduces the feeling of ‘missing out’ on food and makes it easier to keep to the diet.

Examples on how to split calories between Carbohydrates, Protein and Fats can be found in Meal Ideas and Recipes.

Now we will move into the Take Action stage of The Alternate Diet.