Our post Die Diet Die! saw a hypothetical 25 year old Lucy’s low-calorie diet fail to deliver her fat-loss ambition. In this post, we make clear that there is an alternative and hope to help anyone looking for a recipe to fat loss which doesn't involve skipping meals.
Ingredient 1: Goal
Lucy aims to lose 3kg fat (about 0.5st or 7lbs) – taking her from 63.5kg (10st) to 60.5kg (9.5st) – over the next 3 months. Deciding her goal is one of fat loss is the first (and most obvious) ingredient in mapping her path to success.
Ingredient 2: Body Type & Age
We already know from blog 1 that Lucy is 25 and female. She is also naturally curvaceous, shapely and full figured. Put another way, Lucy is an ‘endomorph’ – she is naturally ‘soft’ and ‘pear-shaped’ with a body which stores fat more readily than a ‘mesomorph’ (muscular person) or ectomorph (slender person).
Women are generally better at burning fat than the glycogen stored in muscle than men. On the flip side, as an endomorph Lucy may want to dial down her carbohydrate intake.
All things to consider when Lucy looks into ingredients 3 and 4...
Ingredient 3: Calories
Lucy is a clever cookie and knows that, to lose fat, she needs to meet the rule
Calories In < Calories Out
Even more impressive, Lucy knows her required intake is 2,000kcal p/day and that 1kg (0.45lbs) of fat requires a total kcal deficit of 9,000kcal (1g fat has 9kcal, vs. 7 for Alcohol, and 4 for both Protein and Carbohydrate – the geeks out there may also be interested to know fat contains 10-15% water so 1kg fat loss means 1.15kg weight loss).
Over the next 90 days, knowing:
- At 2,000kcal p/day for 90 days she would consume 180,000kcals
- 3kg fat requires a 27,000kcal total deficit or 300kcal p/day
- Her target average kcal consumption p/day should therefore be 1,700kcal p/day
Ingredient 4: Macronutrients (Macros)
Unfortunately those calories can’t just comprise chocolate! Lucy’s got to get the right nutrients –environmental substances used for energy, growth, and bodily functions. In particular, she’ll need to map out a plan for macronutrients – nutrients needed in large amounts. Humans require 3 macros:
- Carbohydrate: Starchy and Wholegrain sources like bread, rice, potatoes and pasta provide energy, while Fruit and Veg aid healthy digestion and her immune system
- Fat: stuff like avocado, butter and olive oil provide essential fatty acids which (you guessed it) are essential for the body to function effectively
- Protein: Growth, repair and maintainance of muscle all comes down to protein from fish, poultry, eggs etc.
Given Lucy’s goal, age, gender and body type she decides to try and consume her 1,700kcal target in the proportions:
And that’s that! Now master of macros and king of calories, all that’s left for Lucy to do is mix together the ingredients above and her recipe to success should – if she sticks to it for 3 months – deliver her fat loss ambition!
But why stop here? This recipe sure looks effective, but how can Lucy inject more fun into her food?