Everything You Need to Know About Nutrition for Weight Loss Goals

Fitness and nutrition are two sides of the same coin — but for weight loss goals, focusing on nutrition is key.

INTRODUCTION

Like everything else in life, fitness is just a matter of math and discipline. Nutrition (“energy in”) and training (“energy out”) are key, but let’s focus on nutrition for now — since it's the more important factor for weight loss goals.

These evidence-based “rules” are heuristics that will work for most people most of the time. For maintenance and lean mass gain, the same principles hold true, but their application may differ.

They say, "Abs are made in the kitchen." That's half true; I work my core musculature at least twice a week — but I didn't really start to see my abs until I got down below ~14% body fat.

Rule #1: Energy can neither be created nor destroyed. Weight loss requires a calorie deficit. Define your goal and calculate your TDEE and energy intake needs to find how many calories you burn daily and how much you should eat in order to reach your goal in a specific timeline. This tool is extremely powerful when used in expert mode: https://www.niddk.nih.gov/bwp

Rule #2: In order to do anything about numbers, you have to know what you’re eating. Track your intake using an app like FatSecret (https://www.fatsecret.com/) and a food scale. And track your body weight every two or three days in the morning before eating/drinking and after using the bathroom.

Rule #3: Watch your macros and prioritize protein. There are no bad macros (well, except for alcohol, but we like it), although the distribution matters. Carbs/protein = 4 kcal/g, fat = 9 kcal/g, alcohol = 7 kcal/g. Prioritize protein (1.2–2.2g/kg goal weight) to maintain lean mass and stay full. I usually recommend the higher end of that range, or exceeding it. With carbs, aim for at least a 1:6 ratio of fiber to total carbs and try to eat at least 38g fiber/day (for men under 50, 25 for women under 50). Exceeding the recommended daily allowance might make you feel bloated. 

A note for the keto/carnivore dieters (because I used to be one): Keto is subject to the same laws of thermodynamics as the rest of the universe. Loading up on very fatty/calorie-dense food helps keep you satiated, but if you’re not running a deficit, you won’t lose weight. Can you lose weight on keto? Yes. Can you stay on keto for a long time with enough discipline? Also yes. But is it the ideal diet? No. It’s hard to sustain, breaking it messes you up and carbs and fiber are important for optimal functioning.

Rule #4: Cut the garbage. Limit (heavily/ultra) processed foods (added sugars, salty snacks, seed oils, saturated fats) and opt for whole foods like fruits, veggies, lean proteins, and high-fiber carbs. There is an emerging class of highly processed food that are modified to make them more nutritious instead of more palatable, like high-fiber bread, high-protein milk and yogurt, etc. These can actually be very useful. But everything in moderation.)

Rule #5: Maximize the volume and minimize the calories. Fill up on less calorie-dense, higher-volume foods like fruits, veggies, and high-fiber options. For example, a medium potato and a small croissant have the same amount of calories, but the potato is nearly seven times as filling (CITATION). On the extreme end, for illustrative purposes, a pound of iceberg lettuce has 60kcal and a pound of oil has 4,000. Drinking water or coffee (or another zero or low-calorie beverage of your preference) before meals can also help curb hunger and prevent overeating.

Foods to eat in moderation:

• Simple carbs, like white rice, and sugary drinks or snacks (opt for a carb-to-fiber ratio ≤ 6:1).

• Salty/processed meats (e.g., kielbasa, beef sticks)

• Nuts (very calorie dense)

• Suff with lots of saturated fat (peanut butter, salami, cheese)

• Foods high in omega-6/seed oils (Doritos or chips, store-bought sauces and dressings, and other packaged foods)

Rule #6: Timing doesn’t really matter. You may have heard that you can’t eat late at night or early in the morning. That’s BS. Studies have shown over and over that nutrient timing is really only important for endurance athletic goals or athletes who are training multiple times daily. That said, if you can, spread protein intake more evenly throughout the day (e.g., 30g four to six times daily) and consider eating slow-digesting proteins (like casein, found in Greek yogurt) before bed. Intermittent fasting can help structure your routine, although it’s more of a psychological tool and likely has no metabolic benefit.

Rule #7: With supplements, always consult a doctor or dietitian and always look for third-party testing. I tend to buy ones that are NSF-certified for sport. Thorne is a good brand for most things.

Supplements to consider:

• Daily multivitamin.

• Vitamin D (1,000 IU/day). Many Americans are deficient, especially in winter months.

• Omega-3s. If you don’t eat fish 2x/week, you might want to take a daily Omega-3 supplement. Be careful with these; many of the cheap ones available are literally rancid.

• Whey protein isolate (better than concentrate)

• Creatine (5g/day, NSF-certified or third-party-tested brands like Thorne). It’s one of the most studied supplements with established physical benefits for those resistance training and potential cognitive benefits for aging populations. Loading phase optional; results without loading in 2–3 months.

• Note: the only (legal) performance-enhancing supplements that are backed by strong evidence are creatine and caffeine. For nutrition/body composition, protein (very strong evidence) EAAs (strong, but probably not necessary if you get enough protein) and HMB (weaker evidence). 

None of this is particularly complicated, but that doesn’t mean it’s easy. Change is hard. And for some people, it’s really hard. I hope this helps you on your weight-loss/fitness journey. And an important note: all of this is possible to do on your own, but working with a professional can be beneficial. (And most decent health insurance will cover a nutritionist — I don’t even pay a copay when I see mine.)

Good luck!