Nutrition plan for losing weight: lose weight effectively with structure

A nutrition plan for losing weight gives you structured guidance that helps you to adapt your diet to your goals. Conventional diets are made for the broad mass of people and do not take individual circumstances, preferences or pre-existing conditions into account.

Of course you may want first and foremost to lose weight and fit into your favourite jeans again. But just as everyone has their own taste in fashion, the requirements for losing weight are individual too.

It is not only about reducing calories, it is also about a balanced distribution of macronutrients such as proteins, fats and carbohydrates. An adequate supply of micronutrients such as vitamins and minerals is also essential so that you can lose weight healthily in the long term and then keep your weight stable.

If you want to lose weight effectively, you actually only have to follow one simple rule: take in fewer calories than you use up. Your body needs a calorie deficit.

But as you already know, calories are not everything: what matters is the balanced distribution of the macronutrients (macros). They make sure that your metabolism works optimally and that you still have enough energy.

The macronutrients at a glance:

1. Proteins: they are important for maintaining muscle, but they also supply building blocks for skin, hair and nails and are involved in important bodily processes. (1)
2. Fats: healthy fats such as avocado, nuts or olive oil are essential for your hormone balance and your energy. (2)
3. Carbohydrates: they supply energy. Choose complex carbohydrates such as oats, quinoa and wholegrain products, as these also contain fibre, which is important for digestion that works properly.

The German Nutrition Society (DGE) recommends a protein intake of 0.8 g per kg of body weight per day for adults from 19 to 65. For people over 65 the recommendation is 1.0 g per kg of body weight per day. (3) It also provides for 30 % of dietary energy in the form of fats. (4) More than 50 % of dietary energy is taken in in the form of carbohydrates. (5)

It is important to understand that these figures really are only recommendations, that they address the average population and that they do not take individual circumstances into account, such as a wish to lose weight or any illnesses or particular ways of eating.

The NutriAct study by the Charité Berlin and the DIfE Potsdam from 2024 found, for example, that an increased intake of fats (35 to 40 % of energy intake) in the form of polyunsaturated fatty acids (15 to 20 % of energy intake) led to a significant reduction in visceral abdominal fat. That is the fat which is deposited between the organs and encourages cardiovascular diseases. The researchers found that the combination of more protein (15 to 25 % of energy intake), more fibre and fewer carbohydrates (35 to 45 % of energy intake) was effective. (6, 7)

Further investigations had already indicated that a higher intake of proteins and certain fats can offer health benefits, particularly in combination with a reduction in carbohydrate intake. (8)

This example shows you something: it can be very confusing to work out what you are allowed to eat. Every body reacts differently to foods and has individual needs when losing weight. What is optimal for one person can be less effective for another.

A personalised nutrition plan for losing weight, of the kind Foodpunk offers, takes these individual factors into account. It works out the amounts and nutrient compositions that are optimal for you, based on your personal goals, your preferences and health aspects.

That way you do not have to deal with complex calculations and can concentrate on putting it into practice. A tailor-made plan of this kind can make the path to your desired weight and to improved health considerably easier.

A structured meal plan helps you to plan your day and to resist temptation more easily. Here is an example of one day:

Breakfast:

• 200 g Greek yoghurt with 50 g berries and 10 g chia seeds (315 kcal)
• 1 handful of almonds (20 g) (120 kcal)
• 1 cup of unsweetened green tea

Lunch:

• Grilled chicken breast fillet (150 g) with 200 g broccoli and 50 g quinoa (400 kcal)

Dinner:

• Salmon fillet (150 g) with oven-roasted vegetables (200 g courgette, pepper, carrots) (450 kcal)

Total: about 1,200 to 1,500 kcal (can be adjusted to your requirements)

Tip: Prepare your meals in advance in order to counteract spontaneous snacking.

The goal of losing 10 kg or even more requires patience and consistency above all. Crash diets, juice cures and the like promise quick weight loss results. In the long term, however, they mostly achieve the opposite: cravings and the yo-yo effect.

A realistic and healthy rate of weight loss is about 0.5 to 1 kg per week. That means, depending on your starting weight and your calorie deficit, that you should allow about 10 to 20 weeks for this goal.

This is how you go about it:

1. Work out your calorie requirement: use a calorie calculator to determine your total energy expenditure. It is made up of your basal metabolic rate and your physical activity (PAL value). (9)
2. Set your deficit: a deficit of 500 to 700 kcal per day is enough to break down fat in the long term. The total amount of energy should not fall below your basal metabolic rate.
3. Stay progressive: adjust your plan when you weigh less, because your daily calorie requirement decreases as your weight goes down.

How you begin with your nutrition plan for losing weight determines your success and your continued motivation. These tips make it easier for you to keep going:

If you want your plan to be crowned with success, you should avoid the following most common mistakes:

1. Eating too little: a calorie deficit that is too large is counterproductive! Please do not assume that it will make you lose weight even faster. It tends rather to lead to cravings, muscle loss and mood swings. In women it can also disturb the cycle.
2. The wrong nutrients or too few of them: pay attention to a healthy ratio of the macros: too little protein or too few healthy fats can cause a lack of energy and strength. Your nutrition plan should also be varied and consist of fresh ingredients, so that you stay sufficiently supplied with micronutrients. Otherwise signs of deficiency can appear.
3. No flexibility: a plan has to work in everyday life, otherwise you will easily throw it overboard, so allow yourself the occasional small exception and enjoy it all the more.

A well thought out nutrition plan for losing weight is your best companion for losing weight in a targeted and healthy way. With the right planning, patience and a clear goal you can not only reach your desired weight, you can also develop healthy habits for the long term.

If you lack the time or the knowledge to create a plan yourself, however, Foodpunk is the perfect solution for you. Foodpunk offers you your tailor-made nutrition plan, matched precisely to your goals, your preferences and your everyday life. Start today and discover how easy healthy weight loss can be.