No requirement. Protein + fiber + calories. Extreme carb cuts are why people rebound.

About 0.5–1% of bodyweight per week. Faster is often muscle and misery.

Meal Planning for Fat Loss

A small deficit, protein first, plates you can repeat, weekly averages — not scale panic

45 min6 photographed stepsBeginner

You will estimate a deficit that isn't heroic, set a protein target, build plates, use volume foods so you stay full, plan a weekend without a binge/restrict cycle, and change calories only after a few honest weeks.

What you'll learn

How small a deficit should be
The protein-first plate
How to handle Friday dinner without a spiral
When to change the plan

Inside this course

Numbers without a cultGuess maintenance, subtract 300–500. If you already eat like a bird, don't subtract more.
Food that fills youVolume is a tool. Not a religion.
Weekends and the scaleBudget. Don't ban. Then average.
Adjust after evidenceThree honest weeks. Then 150–200 calories, or more steps.

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First steps from Numbers without a cult

See how every step looks — photo, checklist, and pro tips included.

A small deficit you can live in beats a 1,200-calorie dare.

01Start from what you actually eat

Track 7 honest days, or use a TDEE estimate as a guess. Subtract 300–500 calories. Protein about 1.6–2.2 g per kg of goal bodyweight is a practical range in a deficit.

Hit protein before you micro-manage keto vs not keto. Liquid calories are stealth — keep calories in food you chew if hunger is the problem.

02The plate

Palm+ of protein, a pile of high-volume vegetables, a fist of starch if it fits, a thumb of fats. Repeat lunch and dinner. Breakfast can be yogurt and fruit or eggs and veg — same idea.

This is the whole 'method'. Complicated apps are optional.

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