This dietary guide will help you understand the basics of dieting, customize your nutrition, and debunk common myths. The goal is to create a sustainable and successful lifestyle – let’s start by defining your goals!
1. Calories - calorie counting
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1. Calories - calorie counting
1. Calories - calorie counting
In this episode, you’ll learn how to determine your own calorie needs and how to influence your weight through proper nutrition and exercise. You’ll discover the three fundamental states (calorie deficit, maintenance, and calorie surplus) and two methods to calculate your maintenance calories. The goal is to understand the basics and know how to adjust your diet according to your goals!
2. Macronutrients
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2. Macronutrients
2. Macronutrients
In this episode, you’ll learn what macronutrients are, what ratio you need them in, and how they affect your body. We’ll go over the best sources of protein, fats, and carbohydrates, as well as how to calculate your own requirements.
3. How to diet consistently?
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3. How to diet consistently?
3. How to diet consistently?
In this episode, you’ll learn what dieting really means and how to create a routine that works for you. I’ll show you how to make your diet sustainable, why the trial period is important, and how to adjust your calorie intake as your body changes to ensure continuous progress.
4. Diet in practice
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4. Diet in practice
4. Diet in practice
In this episode, we’ll talk about how to align your training and nutrition for the best results. We’ll cover when to focus on bulking or cutting and how your calorie intake affects muscle growth and fat loss. Plus, we’ll discuss why tracking your weight weekly is more accurate and break down how your daily energy expenditure works.
5. Diet in practice 2.
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5. Diet in practice 2.
5. Diet in practice 2.
In this episode, we’ll cover how small daily changes can help you burn more calories effortlessly. You’ll learn simple ways to increase your NEAT and what to do if you hit a plateau in your diet. We’ll also discuss the role of a diet break, which can help you regain energy and stay on track for long-term progress.
6. How long should a diet last?
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6. How long should a diet last?
6. How long should a diet last?
In this episode, we’ll talk about how to end your diet in a way that allows your body to adapt smoothly to the changes. We’ll introduce reverse dieting, a highly effective method for transitioning after a diet. We’ll cover why it’s important, how it works, and how it helps you gradually return to maintenance calories without overloading your body or experiencing sudden weight gain.
7. Less talk, more action - Practical application
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7. Less talk, more action - Practical application
7. Less talk, more action - Practical application
In this episode, we’ll take a look at what a daily meal plan looks like in practice. I’ll show you how calculated macros and goal-specific calories appear in the MyFitnessPal app. It’s important to understand that your daily intake will never be perfectly exact – what truly matters is the process and consistency!
8. The most important vitamins
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8. The most important vitamins
8. The most important vitamins
In this episode, we’ll cover supplements that support recovery, the immune system, and mental sharpness. We’ll go over key vitamins and minerals like vitamin C, vitamin D, calcium-magnesium, and omega-3, and explore how they contribute to muscle function, energy levels, and overall health.
9. Supplements
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9. Supplements
9. Supplements
Now, we’ll go through supplements that can help increase protein intake, enhance performance, and make sticking to your diet easier. We’ll cover protein shakes as a quick and convenient option, as well as creatine monohydrate, which has been proven to support physical performance. We’ll also look at EAA, which has replaced BCAA, and discuss how to incorporate snacks when you crave something sweet without compromising your diet.
Final words
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Final words
Final words
Congratulations, you’ve made it! If you’ve gained valuable knowledge and put it into practice, you’ve taken a big step toward independence. Now you know how to guide your body’s changes, and you’ll never struggle with adjusting your physique again. Enjoy the journey!