LIFESTYLE NUTRITION COACHING PLAN
What’s included in LIFESTYLE nutrition plan package?
The lifestyle / weight loss plan involves changing your body composition by simultaneously losing body fat and gaining lean muscle mass. A nutritional plan for body recomposition typically focuses on creating a slight calorie deficit to promote fat loss while ensuring adequate protein intake to support muscle growth.
This plan does not promote any sort of dieting and you will not ever feel that way. You will simply focus on eating whole, lean, and nutrient dense foods that will give you long feeling of satiety that will minimize sugar cravings. Along the way, you will learn how to select food, combine foods together, measure your portions, find healthier substitutes for the comfort foods, balance your diet and you will learn how to prepare simple healthy recipes. You will learn how to make better food selections when eating out or traveling.
Most importantly you will build a lifelong healthy eating habits without frustration. This plan will help you achieve your goal without yo-yo effect. We will discuss your goals previously and set a realistic and achievable target. It is important to mention that this plan is not guarantee to a success unless you stick to the plan at least 80% of the time and put the work in. The main outcome depends only on you.
In the lifestyle nutrition plan package, you will be provided with:
- Mobile app.
You will be able to follow nutrition plan via mobile App.
The app will show the macronutrient split percentages (X% protein, Y% fat & Z% carbohydrates) and exact grams of proteins, fats and carbohydrates that are in each meal, day, and week as well as daily caloric intake. All the foods have images, and some recipes have videos included which makes plan easier to follow.
- Meal and snack recipes.
Full savoury and sweet recipes that don’t require hours spent in the kitchen for preparation will be provided. I use raw and whole ingredients that can be found in all supermarkets. We will focus on lean proteins, healthy fats and variety of veggies. Any food preferences, such as vegetarian, gluten free etc, will be incorporated in the plan as per your personal preference.
- Weekly ingredients shopping list.
Weekly grocery shopping list is provided so that you can buy exact amount of the ingredients and there will be no food wasted. The food brands will be recommended too, but you can select any other preferred brand. You will be send weekly content such as articles, healthy recipes, tips etc.
- Body composition analysis.
We cannot completely rely on your subjective feeling of making a progress, therefore you will have included body composition measurement with the biacorpus machine based on bioelectrical impedance which will show us your body fat mass, fluid balance, basal metabolic rate and more.
- Food journal.
Your own food journal with meal photos and nutritional info can be created on the platform. I will have access to your food journal which will give me insight in your eating habits, making it easier for me to provide personalized plan. It will also allow you to track your nutrient intake and help you in recognizing patterns in eating habits, identify triggers for unhealthy choices, and become more mindful of portion sizes. It will keep you accountable and increase awareness.
- Self-progress tracker.
The platform allows you to log body weight, body composition measurements and to upload progress photos which is optional but can help you stay motivated.
- Follow up consultation & accountability.
Follow up discussion often revolves around assessing progress, addressing challenges, and making any necessary adjustments to the initial nutrition plan. Some of the follow ups will include body composition analysis. Remember that effective communication is key during follow-up consultations. Be open about your experiences, challenges, and successes to ensure that I can provide the most relevant guidance for your individual needs.
Below is listed a follow up structure for the lifestyle plan.
Week 1: two platform chats*.
Week 2: 15mins zoom call follow up + 2 platform chats*.
Week 3: two platform chats*
Week 4: 30mins in person follow up + body composition analysis + 2 platform chats*.
*Platform chat: You can write your feedback, questions, and requests on your mobile app chat daily or multiple times per day. I will respond to all your questions and suggestions X times per week, and it would always be on the same days of the week which you will be informed about in advance.
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