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Nutrition Plan | Fat Loss

No fat loss programme succeeds without carefully managed nutrition plan, especially when that programme is all about losing fat without failure or risking your body. Watch what you put in the shopping bag, or on the dining table because every plate or even teacup counts to the delivered results you are getting.

Here on this simple guide to a successful Fat Loss Plan, we gives you a golden nutrition rules you better follow to see your fats burn (and gone for good!).

Things You Need To Know

Rule 1 : Focus on creating a energy deficit.

Your body breaks down your fat only if it needs to ; if you take excess amount of energy (kcals/calories) from your diet, then your body will never bother to use fats as a energy source. That is why you should keep your daily caloric consumption larger than the amount of what you eat (Your daily caloric intake)

Rule 2 : Large potion of energy should come from protein

Calories are normally divided into 3 categories : Protein, Carbs, and Fat. As protein will be used to recover and grow your muscle, it is less likely to build fats on protein-based diet.

Rule 3 : Choose whatever way to achieve the previous two rules

A ketogenic, vegan, or intermittent fasting...Nowadays there are so many dietly schools you can follow. As long as you follow the other rules and get enough energy from mainly protein, choose whatever method you can stick to.

There is no need to worry about the rest. Like eating six small meals a day, avoiding carbs late at night, or any of the other minor details are not as important in delivering results.

About Daily Calories

In order to lose fats, it's important to know how many total calories you need every day. Your caloric requirements are slightly different on training and rest days

Non Workout Days :

20kcal* per kg of your bodyweight

Workout Days :

25kcal* per kg of your bodyweight

*These numbers vary depending upon your age/gender/lifestyle/job so for the personally tailored caloric and macro nutrition settings, please contact us.

To track your caloric and macronutrient intakes, use any App or website to see how many calories and protein you are eating, on both workout and non-workout days.


Use protein as a main energy source. When you workout, increase your protein intake up for a minimum of 1.5-2 grams of protein per kg of body weight. This should take up to 60% of your caloric requirement. (Note that each gram of protein contains 4 kcals.)

Should you take protein from natural food or supplements? If you can control the other macro intakes (carbs & fat) within the daily limit, natural form of protein would be great and you can find lean protein in beef, chicken, fish, eggs, and daily products.

Protein supplements are an excellent, and sometimes main source of high-quality protein in busy lifestyle. Best time to take them would be upon waking up, before and after the workout.


Carbohydrates, often shorten as Carbs, are the body's preferred energy source, particularly during workouts. Carbs are important on workout days since you need them to boost your energy level to complete the demanding workout programme.

We recommend that taking slow-digesting carbs in forms of brown rice or coloured vegetables such as broccoli and carrots before the workout. If you have enough room for more carbs in your daily limit, you may up the carbs with potatoes and fruits.


This is a great opportunity for you to learn about the Fats, too. Provided that you select the source carefully, fats are beneficial to your physical performance and weight control. Here's what you need to know ;

Omega 3 Fats - Salmon, Tuna, Sardines, Anchovies

Monosaturated Fats - Olive Oil, Nuts, Avocados

Saturated Fats - Beef, Pork, Chicken Thighs

Example Nutrition Plan

Breakfast 1: Immediately Upon Waking

- Protein Shake

- Strawberries & melon

- Coffee or tea (With milk, no sugar)


- Tuna

- Broccoli

- Protein Shake

Afternoon Snack: Optional

- Any choice of fruits


- Mixed green

- Protein Shake

[Contents will be updated regularly upon new findings & best practices]



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