HOW MUCH TO ADJUST YOUR INTAKE

Whether you’re trying to gain or lose weight, you’re going to have to eventually make adjustments to your food intake to keep making progress.  Your body will adapt over time to what it’s given, so to keep progress moving you’ll have to increase or decrease your food (macros) along the way.  

We are always after the “minimum effective dose” with our clients, and that is what we recommend to you.  When it comes to weight (fat) loss, we almost always recommend starting with small (5-10%) adjustments to carbs and fat when we are at a plateau.  Very rarely do we make adjustments to protein during a weight loss phase. We keep it high to help our clients maintain as much muscle as possible, to aid in recovery and to keep their bellies full!  

Let’s say you’re eating 200g of carbohydrates and 60g of fat per day and we’ve reached a plateau of 3 weeks with no changes on the scale, body measurements or visual changes.  We might reduce your carbs by 15g (60 calories) and your fat by 5g (45 calories).  The important thing to do is to give this change time to take affect before making another adjustment.  We’ve seen people resume progress with these small adjustments time and time again.  

Making these small adjustments and being patient is the best way to have the smallest effect on your metabolism and to keep yourself fueled with the most food possible while still moving toward your goals.

Any questions? Fire away!