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1. Daily Caloric Intake
Caloric Deficit: Aim for a daily deficit of 500-750 calories below your maintenance level to lose about 1-1.5 pounds per week.
2. Macronutrient Breakdown
Protein: 30-35% of daily calories. Focus on lean proteins to support muscle retention and satiety.
Carbohydrates: 40-45% of daily calories. Choose complex carbs like whole grains, vegetables, and fruits for sustained energy and fiber.
Fats: 20-30% of daily calories. Include healthy fats from sources like avocados, nuts, seeds, and olive oil.
3. Sample Daily Meal Plan
Breakfast:
Option 1: Greek yogurt with a handful of mixed berries and a tablespoon of chia seeds.
Option 2: Scrambled eggs (2-3 eggs) with spinach and a slice of whole-grain toast.
Mid-Morning Snack:
Option 1: A small apple with a handful of almonds.
Option 2: Carrot sticks with 2 tablespoons of hummus.
Lunch:
Option 1: Grilled chicken breast (4-6 ounces) with a large mixed salad (leafy greens, tomatoes, cucumbers) and a light vinaigrette dressing.
Option 2: Quinoa bowl with chickpeas, roasted vegetables (like bell peppers and zucchini), and a drizzle of tahini.
Afternoon Snack:
Option 1: A small serving of cottage cheese with cucumber slices.
Option 2: Greek yogurt with a sprinkle of nuts or seeds.
Dinner:
Option 1: Baked salmon (4-6 ounces) with steamed broccoli and a small serving of brown rice.
Option 2: Stir-fried tofu with mixed vegetables (bell peppers, snap peas) and a serving of cauliflower rice.
Evening Snack (Optional):
Option 1: A small bowl of mixed berries.
Option 2: A few slices of cucumber or celery sticks with a light dip.
4. Additional Tips:
Portion Control: Use smaller plates and bowls to help manage portion sizes.
Meal Timing: Eat smaller, frequent meals throughout the day to keep your metabolism steady and avoid overeating.
Stay Hydrated: Drink plenty of water throughout the day, aiming for at least 8 glasses.
Exercise: Incorporate both cardio and strength training exercises into your routine to enhance fat loss and maintain muscle mass.
Sleep and Stress Management: Ensure adequate sleep and manage stress to support overall health and fat loss.
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