Weight loss Nutrition plan

Nutrition is 80% of what determines if you’ll be successful in recomposing your body.

Have you been choosing whole grain cereal as a “healthy” breakfast option? Think fruit is a great default snack? Avoiding red meat because it’s “heavy”? Completely eschewing butter and bacon? Picking like a bird at iceberg lettuce salads in hungry desperation?

All of this “common knowledge” is completely wrong. Forget everything you’ve been taught about nutrition. This Nutrition Guide will teach you everything you need to know to put fat-burning, muscle-building choices on your plate each and every day.

You will not be hungry. You will not spend zillions on mysterious diet products. You will not be limited to an extremely restricted daily plan. You will not eat tasteless food.

Use nutritional science to your advantage. Learn how to compose a healthy plate – or how to choose one from a restaurant menu. What you eat can cause nearly effortless fat loss – with or without exercise.

Stick to a plan

Do your best to follow your diet plan, since there will be plenty of occasions where life will get in the way. Your results will depend greatly on your adherence to your plan!

Bonus points: track your food

If you start tracking everything you eat, the mere act of tracking will make you infinitely more aware of what you’re putting into your body. You’ll be far less likely to shovel absent-minded handfuls of m&ms into your gaping maw.

There are many nutritional trackers out there; the one we recommend is It’s free, has an extensive database of foods, and will keep count of your daily macronutrient ratio (which we’ll look at in a moment).

Your caloric needs

No, you do not have a wonky metabolism. No, you weren’t born with that stubborn fat on your hips. No, you are (very likely) not the exception to the rule.

Just like everything else in the universe, you are subject to the laws of thermodynamics. You gain weight from creating a caloric surplus – eating more calories than you burn. You lose it through creating a caloric deficit – eating fewer calories than you burn.

Your daily calorie goal will depend on whether you want to lose, maintain, or gain weight (NOTE: the majority of this guide is written with the goal of shedding poundage rather than packing it on).

If you’re using 8fit’s app, the nutrition section will already be adapted to your goal.

You can eat at a caloric deficit and you will still lose weight. However, you will likely be overwhelmingly lethargic while doing so, constantly suffering from hunger pangs, and undernourished. The weight you will lose will come largely from muscle, not fat. You’ll end up a starved saddo with a high chance of regaining all the weight you’ve lost. Who wants that? Not you. Read on.

Macronutrient basics

A calorie is not a calorie. There are really only three building blocks of food that you need to pay attention to (apart from calories). These are the macronutrients: protein, fat, and carbohydrates. Your body processes each in a different way.

If you balance these three in the right way, you’ll evade hunger, give your body what it needs to build muscle, and enter ketosis, the optimal fat-burning mode – all at once. Your optimal ratio will depend on your caloric needs, which you can determine in the above section.

Most people can benefit from limiting carbohydrates to between 50-100 grams each day. Reducing them to somewhere in this range will force your body to stop depending on glucose – sugar – for energy. Instead, you will begin to burn fat, both dietary and the jiggly bits. Try eating slightly fewer carbs on rest days and slightly more on workout days, but stay below 100g/carbs/day to remain in fat-burning mode. There are a couple ways to check if you’re in ketosis or not.