Food

The coaching includes a personalized diet, with calories calculated to support your goal!

It is good to understand the basic idea of ​​energy metabolism. Energy is needed to maintain human vital functions and movement. The food we eat contains x amount of energy, which is expressed in kilocalories. In order for our weight to remain approximately the same, our energy expenditure must match the amount of energy we get from food. Too much energy intake compared to energy expenditure leads to weight gain in the long term, and too little energy intake leads to weight loss.

When the goal is to lose weight. The number of calories you consume from food must be less than the number of calories you consume. => Weight will drop because the body tries to compensate for the calorie deficit by burning fat stored in the body.

If you want to gain weight or even build muscle, the number of calories you eat must be greater than the number of calories you burn. As a result, you will gain weight because the excess energy is stored in the body as fat tissue or, if the body is exposed to a large enough load, as muscle. Remember to ensure that you get enough protein, about 1.5-2 grams per kilogram of body weight.

The average calorie consumption for women is 1600-2400 kcal / day and for men 2000-3000 kcal / day. Calculate your own consumption with the energy needs calculator at Kilokalori.net. On the website you can also do a more detailed analysis of the energy and nutrients contained in your diet.

Tips for losing weight without a strict diet and calorie counting.
Note: You won't lose weight if you're not in a calorie deficit!

1. Follow the plate pattern.
2. Regular meals. Breakfast, lunch, dinner, evening snack. Snacks if necessary.
3. Choose whole grain products. Carbohydrate sources such as breads, rice, pasta, etc.
4. Replace foods such as milk, yogurt, cheese, minced meat, etc. with fat-free/light products.
5. Drink plenty of water. 2-3 liters daily. Only water, coffee and tea. (calorie-free drinks)
6. Increase your daily activity and exercise. Aim to walk 10,000 steps daily.
7. One treat day a week. No more unnecessary snacks.
8. Avoid alcohol. It contains a lot of calories. Plus, you'll feel better overall.
9. Intermittent fasting. Eat all your food within 12 hours and fast for 12 hours. So if you start eating at 8 am => you will finish at 8 pm at the latest. If this is easy, you can also extend the fasting time to 13-16 hours. This is based on the fact that the body starts burning fat when carbohydrate sources are not constantly available.