Fat Loss Nutrition

Follow @saikrishnafitness

Follow @saikrishnafitness
Program Goals:
 Healthy Lifestyle
 Consistency
 Cutting Body Fat Percentage
 Weight Reduction
 Building Lean Mass (If you perform strength training)
 Defined Look
 Health and Fitness Knowledge
Thumb Rule:
 Follow the program for 8-12 weeks for guaranteed results.
 Nutrition and Exercise on point.
 Stay Focused and Believe in the process.

Macronutrients Breakdown:
 Carbohydrate - 0.5g to 0.6g of 1 lb of your bodyweight.
 Protein – 0.6 g to 1.2 g of 1 lb of your bodyweight
 Fats - 0.4g – 0.6g of 1 lb of your bodyweight.
Quick Tip: Download a Calorie Tracker App and that does the job for you.
Macro Calculator Example:
For a person who weighs 200 pounds
Macronutrient Pounds Quantity Total Intake
Protein 200 lbs 1G 200G
Carbohydrate 200 lbs 0.6 G 120G
Fat 200 lbs 0.5 G 100G

PROGRAM DESIGN:
 High Protein -----120 -200 G per day (depends on your weight)

 Low Carb ------- 50 – 120 G per day (depends on your weight)

 Moderate Fats ----- 60-100G PER DAY (depends on your weight)

 Calories Per Day ------1600 - 2500calories (depends on your weight)

 6-7 Meals a day

 Each Meal 250-450 Calories

Everyday Routine
 Drink minimum of 4-5L bottles of water every day.

 Drink a bottle of water 15 minutes before very meal.

 Moderate amount of Fruit and Vegetable with every meal

 Use Olive Oil spray for cooking

 Track your weight every other Two weeks.

 Very Important – 7-9 hour of sound sleep.

 Add 1 serving of Coconut oil (People using supplement can use MCT oil) (Optional)

Intake Calories– Please calculate according to your weight

Use a Nutrition app to track your macronutrients
Early morning (As soon as u wake up)
Calories: 10
Ingredients Quantity
Green tea or Black Coffee 1-2 Cups
Add Lemon if you drink green tea ½ Lemon

Fact: Green tea/Black Coffee/Lemon is not a direct fat burner. For that fact any natural
food is not a direct fat burner, but has benefits which can support weight loss indirectly.
 Green tea is 0 calories, provides you some antioxidants and also boost your
metabolism and improve your body's efficiency for burning energy.
 Black coffee is very low in calories and has caffeine that can boost the metabolic rate
and increase fat burning. It also curbs your appetite and keeps you full.
 Lemon provides you Vitamin C, boosts your immune system and great way to start
the day
Breakfast (8-9 AM)
 Calories: 300 – 450
 Protein: 25-35G
 Carbohydrate: 20G
 Fats: 10-15 G

Ingredients Quantity
Moong Spouts/ Black Bean 1 cup
/Quinoa
Cashews or Peanuts 8-13 (Your palm size)

Blueberries or Any Berry or ½ cup

any Low calories Fruit
Non-Fat Milk 1 cup

Optional – Spinach/Mushrooms

OR
Breakfast Smoothie
Ingredients Quantity
Old Fashioned oats (Plain) ½ cup or 1 scoop
(not flavored oats)
Almonds 8-13 (Your palm size)
Unsweetened Cocoa powder 1 spoon
Whey Protein /Soy Protein ½ Scoop
Non-Fat Milk or Almond Milk 1 cup
or Coconut milk
Chia Seeds / Hemp Seeds 1tsp

Tip: We can make a shake of this and drink it

Snack (10-11 AM) or (4-5PM) (depends on your schedule)
 Calories: 200 - 250
 Protein: 10 G
 Carbohydrate: 15-20 G

Ingredients Quantity
Black Channe Palm size
Strawberries 3-5

30 minutes before lunch

Calories: 10
Ingredients Quantity
Green tea 1-2 Cups
Lunch (12 – 1 PM)
 Calories: 300-400
 Protein: 25-35G
 Carbohydrate: 10 – 15 G
 Fats: 10-15 G

Ingredients Quantity
Soy Chunks/Paneer/Tofu 100 g
Chickpeas/Kidney ½ cup
Beans/Any beans
Lemon ½ Lemon
Cucumber /Any veggies 1/2
Black pepper ½ tsp
Coconut oil / Olive Oil ½ tsp

You can consume Channa, Rajma , Sambar , Dhal with very less sodium
(Very Less Masalas please)
Tip: Make a salad out of it, Add salt as needed
Pre-workout (4-5 PM)
 Calories:
 Protein: 25-35G
 Carbohydrate: 10 – 15 G
 Fats: 10-15 G

Ingredients Quantity
Nonfat Greek Yogurt 1 cup
Apple 1
Natural Peanut Butter or 2 tsp
Peanuts
Note: Chobani Plain Greek Yogurt – USA
Epigamia Plain Yogurt - INDIA
Don’t get flavored one, add natural fruits as suggested.

Note: Please buy natural peanut butter – Ingredients should not have anything other than
Peanuts. I have attached a picture below.
Your peanut butter should not have any Hydrogenated Oil/ Partially Hydrogenated oils /
Cottonseed oil.
Post workout (7-8 PM)
 Calories:
 Protein: 35-50G
 Carbohydrate: 10 – 15 G

Ingredients Quantity
Whey protein / Egg Whites 1-1.5 scoops /6-7 (egg
whites)
Banana or Dates 1 banana or 4 dates
Dinner (8-9 PM)
 Calories: 200 - 250
 Protein: 25-35G
 Carbohydrate: 25-30 G
 Fats: 10-15 G

Ingredients Quantity
Tofu/Paneer/Soy Chunks 100 G
/Tempeh
Brown Rice /Quinoa / Roti ½ cup /1 Roti
Sweet potato 2 tsp
Avocado ½
Black pepper ½ tsp

Tip: Make a salad out of it, Add salt as needed

Before Bed Meal
 Calories: 200 - 250
 Protein: 25-35G
 Fats: 10-15 G

Ingredients Quantity
Nonfat milk or Nonfat 1 cup (240-300 ML)
yogurt
Powdered Cinnamon ½
Almonds 10-15 (palm size)

Alternatives:
I have also provided some alternatives, which you can mix and match, so that you
don’t feel monotonous

Listed in the meal plan Alternatives

Cashews Walnuts, Almonds,
Peanuts.
Chickpeas Red kidney beans, black
beans, Lentils, Moong Dhal
Egg whites 1 scoop Whey protein
Non-Fat Plain Greek Yoghurt Low Fat Cottage
Cheese/Ricotta Cheese