Nutrition Plan

Fast weight loss is not sustainable and is not the most efficient way of burning up fat and also maximizes lean mass loss .Also you could be at higher risk of compromised immunity and Increased risk of injury and illness.

Fad diets are also not the healthiest way to lose weight, cutting out food groups and having excess of certain foods can cause nutrient deficiencies, unpleasant side effects and acute and/or chronic effects on health.

The Plan

  • Weight loss should be planned, gradual & sustained
  • Should have a realistic sustainable weight loss target of approx. 0.5-1kg (1-2lb)/week
  • Reduce energy (kcals) intake by approx 500-600kcals and adjust your number of portions accordingly
Approx Kcals for weight loss
Female 1200 – 1500 kcals
Male 1500 -1800kcals

Use the Portion chart to personalize your personal diet plan. Download the Portion Chart.