Specifically for trainers, it is important to maintain a healthy diet. A diet to lose fat and gain muscle mass would be based off of a 1,400 calorie diet, mainly consuming protein. It’s good for everyone to eat healthy most days, but for someone who wants to see the results, or do well on their journey, maintaining a healthy diet would show bigger and faster results. In a 1,400 calorie deficit, counting how much of what is specifically being eaten would make a huge difference. It helps many people track the right amount of calories, carbohydrates, protein, fat, fiber, and sugar. A great app to track your food would be My FitnessPal.

On a calorie deficit, you want to make sure you’re eating enough of everything. Carbs and protein are the body’s best friend, they’re what gets us through the day. The greens, though, provide us with vitamins, minerals, and fiber while being low in calories. However, if the goal is to lose fat and maintain lean muscle mass, eating more protein than anything else will help reach your goal. What is the hardest part about this process, though?

The hardest part is staying consistent. Many people tend to get “bored”, then pile up on unhealthy (processed) carbs and sweets. An example of a proper diet based on 1,400 calories to lose fat and gain muscle mass would be consuming 115g protein, 87g carbs, 65g fat, over 15g fiber, and under 32g sugar.

A nutritional breakfast to start the day would be just protein and carbs, mainly to boost energy and focus during the day. Start the day by eating two boiled eggs (protein) and a choice of one medium sized fruit OR a slice of whole grain bread (carbs). Whole grain bread has so many benefits versus traditional white bread. Whole grain is loaded with protein, fiber, and B vitamins, not to mention the decrease in calories.

For lunch, eat three of the main foods (protein, carbohydrates, and vegies) that the body needs everyday- 3oz lean protein, 30g healthy carbs (a handful), and one serving of vegetables. Eating lean protein is extremely important. There is a huge difference between eating lean proteins like fish, chicken breast, turkey breast, lentils, and eggs, and eating red meats. For instance, eating red meats like pork and steak that are filled with saturated fats and can increase levels in cholesterol (dairy, like cheese can do this, too). In terms of training the body to eat less, portion out your food in a smaller plate.

In between meals, have a snack. A nutritional snack would be a small handful of nuts. Almonds, cashews, peanuts, and pistachios are filled with magnesium, and are an excellent source of protein. Another great snack could be a bag of 90-110 calorie protein chips.

For dinner, the portions would be the same servings as lunch. The only difference would be maybe eating different kinds of protein and carbs, just to change it up. If you had 3oz chicken breast and 30g whole wheat pasta for lunch, eat 3oz salmon and 30g quinoa for dinner so you have a variety of choices. If there are any left over calories, consuming more protein over anything else would be the best choice.

If you’re into coffee but just can’t have any because of the high amounts of sugar and calories in coffee creamer, there is definitely a solution- Premier Protein. Premier Protein shakes are 160 calories and contain 30g protein, 5g carbs, and 1g sugar. These shakes come in different flavors, including “cafe latte”! The café latte shakes are beneficial specifically for this diet because you’re getting the caffeine you crave without feeling guilty.

It’s very much recommended to track your food just to know exactly what and how much of everything you’re eating in a day. You’re more likely to mess up or “overeat” if you were to count in your head or estimate. In the long run, maintaining this kind of diet, specifically to lose fat and maintain lean muscle mass, will pay off and you’ll definitely see the results with consistency.

These photos were taken from:
https://www.webmd.com/diet/ss/slideshow-serving-sizes

Additional Sites:
https://www.health.com/weight-loss/14-ways-to-cut-portions-without-feeling-hungry
https://www.healthline.com/nutrition/portion-control