https://www.youtube.com/embed/KlAnshyHk7o
are you on a weight loss or a body recomposition
journey and you are trying to eat in a calorie deficit in order to achieve your goals but you're
having trouble knowing what foods you can eat while still staying in your calorie deficit don't
worry in today's video I'm going to show you how to build your own calorie deficit diet plan for
weight loss or for body recomposition based around the foods You Love and Enjoy in order to have
sustainable fat loss or weight loss results so if you are a beginner or even if you're someone who's
been trying to lose weight for quite a while but you just can't seem to lock in your nutrition and
stay in your calorie deficit while still eating the foods you enjoy I'm gonna give you five steps
on how to not only calculate your calorie deficit but also how to build your own calorie deficit
diet plan I hate the word diet let's just call it diet referring to the foods you were eating
not diet if you know what I need so watch all the way to the end watch these five tips and I
guarantee by the end of this video you are going to be well on your way to eating and staying
in your calorie deficit while still enjoying the foods you love and achieving sustainable
weight loss before we Dive Right In if you're new here make sure you subscribe to my channel
and hit that Bell so you get a notification when I release a new video just like this one
every single week my name is Michelle Roots kinesiologist personal trainer nutrition coach
and fitness and fat loss motivation specialist I have over 16 years experience in the industry
helping people increase lean muscle decrease body fat and become the strongest healthiest versions
of themselves and I created this channel to help you as well so if you find the video helpful
make sure you give it a like and leave me any questions in the comments below I'm always happy
to help okay so how are we going to build our own calorie deficit diet plan for weight loss and
just a heads up in this video I'm not going to go over what a calorie deficit is how do you know
if you're in a calorie deficit or how to calculate your own calorie deficit I have videos explaining
all of this already on my channel and I'll link those in the description below if you want to
know more about calorie deficit go watch those after this one after working with so many women
both in person and through my online coaching one thing I've really found is that people struggle
with learning what to eat they find specific meal plans on the internet including sweet potatoes
brown rice egg whites grilled chicken with no flavoring at all and maybe that's about it and
really of course if you eat this way for a long time you are going to lose weight but the problem
is is that sustainable long term if you've cut out all of your favorite foods you've cut out all
of the fun from your life and you are just eating in this strict specific meal plan which is fine if
that works for you and you can stick to that for a long period of time good for you keep going but if
you are watching this and you're like I just can't do that I really need to have flavoring on my food
I really need to have a little bit of variety I want to be able to still enjoy a little bit of
my favorite foods but still achieve my weight loss goals then let's get into my five steps
on how to create your calorie deficit diet plan for weight loss step number one and the starting
point should always be to calculate your calorie deficit not your best friend's calorie deficit
not how many calories Sally over here is eating to lose weight everybody is different so you need
to do your very own calculations there are a few different ways to do it and I actually explain it
all in this video right here again I'll link that in the description below if you want to go watch
that next but that is step one you're going to want to know how to calculate your own calorie
deficit I also have a free calorie deficit guide that you can download I'll link that in the
description below as well if you really want more details about how to calculate your own
calorie deficit step number two once we know our daily calorie intake number that we're going
to try and hit or stay underneath every single day then we want to look at our macronutrients
so your proteins your carbs and your fats if you are just strictly looking to lose weight say just
see the number drop on the scale you're not really worried about changing your body composition or
building some lean muscle decreasing body fat macronutrients don't necessarily matter I still
feel they matter because I feel like quality of calories you're taking in still plays a big impact
on the mental part of your weight loss Journey how your body feels on your weight loss Journey but
in the end technically if you were just looking to lose weight eating whatever you want any types
of foods but staying in that calorie deficit is probably going to get you there probably not
the healthiest option probably not the most sustainable option but again to each their own if
you are looking to do a body recomposition which I talk also about a lot on this channel already
where you are looking to increase lean muscle and decrease body fat to just appear leaner and
stronger smaller waist bigger glutes more toned arms more toned legs that type of deal a body
recomposition you definitely want to pay attention to your macronutrients meaning your proteins your
carbs and your fats I break down a lot more in details about macros for a body recomposition in
this video right here I'll link that also in the description below if you want to go more into
detail about your macronutrient percentages for body recomposition and if you don't know what
a body recomposition is check out this video I'll also link that in the description below I've
got everything for you guys so how are we going to find out how many grams of each macronutrient you
want to get in that 1800 calories let's just say you're a beginner you want to start focusing on
getting a little bit more protein in your diet and more of a balanced meal plan we are going to start
with 30 of your calories from protein 40 from carbs and 30 from fats again this is if you're
looking for weight loss or body recomposition and just like in the calories we can adjust things
as you go based on your results energy levels all the things but this is a great place to start okay
and then all you're going to do is pull up your calculator so let's figure out your protein first
so we've got 1800 calories times .30 which is 30 right because we're getting 30 of our calories
from protein equals 540 and then there are four calories per gram of protein so we're going to
divide that by four that brings us up to 135 grams of protein then we're going to look at our carbs
so we'll go 1800 again time times 0.40 because we're going to get forty percent of our calories
from carbs that's 720 again there's four calories per gram of carbs and we get a number of 180 grams
so we've got 180 grams of carbs and then we go fats 1800 times 0.30 again we're doing 30 fats and
then there are actually nine calories per gram of fat so we're going to decide that sorry so we're
going to divide that by nine and that gives us 60 grams so that brings us up to 135 grams of protein
per day 180 grams of carbs and 60 grams of fat sorry if I went really fast with that but the main
breakdown there is four calories per gram of carbs and protein and nine calories per gram of fats a
lot of the calorie trackers will probably already calculate this for you but if you want to get a
better understanding and calculate it yourself you can also leave a comment below and I can help you
calculate your grams of each macronutrient based on your calorie goal as well as the macronutrient
split you want to start with okay step three now that we know how many calories we're gonna eat a
day we know how many grams of each macronutrient we're gonna try and shoot for again we're not
trying to be perfect these are just ballparks to give us a little framework as we move into
creating our meal plan next step three what we're going to do is break down about how many calories
we want to be getting in each meal or snack and how many times a day you want to be eating okay
so say you want to eat five times a day that's three meals and two snacks whatever works best for
you or if you prefer to eat six times a day or you prefer to eat four times a day you're gonna just
take that 1800 calorie number and you're gonna split it up amongst how many times you want to
eat so for example I am someone who likes to do breakfast snack lunch snack dinner possible snack
at the end of the day depending on how the rest of the day went but let's just say we're gonna base
our calculations around that so most likely you're gonna want more calories for breakfast lunch and
dinners so here's what I would do simplest way and again just a ballpark is 1800 calories divided
by four so that's 450 calories so now we know we can do breakfast lunch and dinner at 450 calories
and then we still have 450 calories left for our snack so if we want to break that into two snacks
divided by two that's 225 calories for each snack so you can go 450 cows at breakfast 225 snack 450
cows at lunch 225 snack 450 cows at dinner and you're going to stay within your 1800 calorie
goal again these are all ballpark members but we'll help you wrap your head around how to split
your calories up throughout the day and then once you know about how many calories you want to be
getting now we're going to take your protein goal of 135 grams a day which we calculated earlier and
we're going to think how many grams of protein do we want to be getting in each meal so the easiest
way to do it is of course go 135 grams divided by five because we're eating five times a day that's
27 grams of protein each time you eat now let's be realistic here you might get more protein at
breakfast less protein in a snack more protein at dinner less protein at lunch whatever it is but
just think in your mind ballpark okay then I know if I'm getting 20 grams of protein with breakfast
I know I have to get an extra seven grams of protein somewhere else and again you don't have
to be perfect even if you think okay I have to get around 27 grams of protein every time I eat
today in those five meals it's a great place to start mentally when we move into the next step of
of building our meal plan so step number four the fun part you're gonna sit down and choose all of
your favorite foods based on those macronutrients we talked about your proteins your carbs and
your fats of course from good clean sources I have a bunch of videos already my channel talking
about the best carbs the best protein sources the best good fats you can go watch those videos and
pick your favorites I also have a high protein food list which is a free download if you want to
grab that I'll link that in the description below for you guys as well and then once you have a list
of all of your favorite sources of protein you're gonna do that for your proteins you're going to
do that for carbs whatever you really enjoy or you like to eat or if you are just starting your
journey to being healthier some of the foods that you wouldn't mind trying or eating and throwing
in different recipes so you're gonna do that for proteins carbs and fats okay and then step number
five we're just gonna take those favorite foods and things that you like to eat and we're gonna
log them into a food tracker I'm going to show you using the calorie track app right inside my
online coaching app but guess what I also have a video for you guys already talking about the best
free calorie tracker apps that you might want to try out I'll link that in the description below
as well so what you're going to do is pick which calorie tracker app you want to use you're going
to set in your calorie goal and your macronutrient goal based on what we just calculated do not let
the calorie tracker app calculate that for you as sometimes they can be a little bit off so we
know how to calculate our calorie deficit we know how to calculate our own grams of protein grams
of carbs grams of fat so you're going to enter those all in on your own so once you have your
nutrition goals set then you're just going to sit and play around and enter some of the foods
that you like that you made in the list in step four and you're going to enter them and see where
they fall and see where your calories fall okay so I'm going to start by opening my online coaching
app or you will open whatever you choose to use there you guys are check out my set I can take
a photo but I'm not going to Let's skip photo and then we're going to add food so one thing
I really like to have for breakfast is oatmeal so I'm going to type in oats okay one cup of
oatmeal perfect I'll add in the portion sizes later so then I think on the side because again
I'm trying to get at least 27 grams of protein so I really like eggs they're easy to make in
the morning and I'm gonna just look for grade a large egg that's probably the closest okay another
thing I like to put in my oatmeal is almond butter so good so that goes in my almond butter here
one cup of almond butter I'm definitely not going to have a cup but we can change that after
and let's do half a banana because I love bananas and I also add cinnamon into my oatmeal but I
don't need to enter that because really that's like minimal calories so there we go and then on
to the next step so I usually have about half a cup of oatmeal we're gonna have two eggs and then
I'm definitely not having a cup I'm probably gonna have oops sorry change the the serving size so
I'm gonna have one tablespoon of almond butter and then I'm probably gonna have half a banana I was
put the other path in the freezer and save that for my smoothie so that's gonna be my breakfast
that's 374 calories so remember I gave myself about 450 calories but totally fine again these
are just ballpark numbers and then that goes in so I can see now I've eaten 374 calories and about
19 grams of protein so what you can do here is I can go back into that breakfast and be like
hmm how can I add a little bit more protein and maybe a little bit more calories maybe I'll
go three quarters of a cup 0.75 let's do that I'll eat a little bit more oats totally fine
with that 416.
That's a little bit closer to my calorie goal for that meal and look I'm at
20 grams of protein so I'm actually happy with that for my breakfast so we're gonna leave
that there then I'm gonna go and add a snack yes I use my kids sandbox to
prop my camera up Don't Judge Me okay snack I really like Greek yogurt non-fat
plain Greek yogurt I like Oikos brand oh gosh there it is okay oh it goes plain Greek yogurt
and one thing I've been having lately is some Vector cereal in it so good so Kellogg's Vector
cereal and then let's throw in some strawberries because why not because of health of course fruits
and vegetables I didn't mention that yet but again you will notice that as you're adding things into
your day that's a snack so I'm going to do one cup of plain Greek yogurt yep because protein
protein protein and then I'm gonna have about half a cup of the vector cereal it's so good
when you mix it in with the yogurt and let's say I have about half a cup of strawberries okay
so that's about 232 I believe we said about 225 per snack totally fine close enough and I'm Gonna
Save that so where are we at now so now we click and I can see I'm at 45 grams of protein and
648 calories and I have 1300 remaining so this is how you just play around with things
and now what else will I eat that day so another thing I like to eat for lunch is I
really like they're called protein up wraps wrap let's see and I usually just find
something that's closest to you can also scan the barcode you see the barcode scanner
up there I know some apps got rid of those but this app has it if you can scan barcodes
go for it and one thing I like to put in my wraps is oven roasted turkey breast so
I'll just go ahead and scan the barcode item selected and three slices sometimes I
have four or I eat one while I'm making my wrap and then I'm gonna put in some cucumber because I love cucumbers let's just say half a
cup of slices sure and then I also put in half an avocado because good fats and so good how do you
spell avocado come on Michelle okay let's let's go one cup pureed I'm probably gonna change that
portion size and then I also like havarti cheese we're gonna throw in a slice of havarti cheese
let's just go one serving 120 that's probably about right so again now I'm coming in I'm
definitely not having a cup a pureed so I'm just gonna put about a quarter of a cup of the
avocado one slice of cheese one wrap and about four slices of turkey again that leaves
us at about 409 calories oh and then one thing I forgot I usually add some carrots on the
side because they're yummy and again for health so I usually definitely don't have a whole cup
of carrots let's just say I have let's just be generous say three quarters of a cup that leaves
us at 448 calories that's in that 450 calorie window for lunch let's save that so where are we
at we got 900 calories remaining where are we at for protein 81 grams so we still have 69 grams of
protein but I have one snack and one meal left so let's keep going what's going to be my next snack
okay now let's add my afternoon protein shake I use first form protein powder and I like
the milk chocolate so 24 grams of protein that's the one again I could scan if I wanted
to and then I put in some Frozen blueberries let's add frozen blueberries
spinach because I love spinach half a banana usually again I usually keep frozen
bananas in my freezer and they're so good and then unsweetened almond milk because it's also yummy
and then I also add water to it as well so let's see half a cup usually of unsweetened almond
milk one scoop of protein about half a cup of frozen blueberries probably about two cups
of spinach I literally shove in as much as I possibly can because greens and then half a banana
so that puts us at 272.
Again our snack portion size was 225 we put it under snack and again
close enough so let's see where that leaves us so here I have my nutrition goal on this app
set is 2000 but for this specific example we're at 1800 and 135 grams of protein so I'm
actually at 1300 and 108 calories so I have about 20 something grams of protein left which
is perfect because I still have dinner so what's something I would have for dinner let's say I'm
having a stir fry so let's go with some grilled chicken breast again I'm just estimating
these right now if you want to weigh I would click on this and know about 25 grams
of protein in three ounces of chicken that's probably what I'm having again if you have a
scale and you're really trying to be perfect you can obviously weigh your chicken and make
sure that you get the exact portion size and then let's say in my stir-fry I'm going to have some
broccoli because again health and some brown rice let's just say about a cup half a cup
I'll look at my carb portions and how much I have left to determine usually in
advance how much brown rice I'm gonna have and then I'll probably throw some more
carrots in there because I love carrots and they're good for you so again sauces
I haven't added all of that stuff in I'm just trying to make this fast for you guys so
serving sizes probably about all of these are good and then I'll save it oh meal type
okay sorry dinner and then I'll save it and then we look at the day so where does that
leave us total calories so we said our calorie goal was 1800 calories look we're at 1819 calories
totally fine if I'm 19 calories over protein we're at about 142 grams of protein we're over the 135
and our carbs are at 203 again these goals are different in my app that I have set up than the
goals we calculated based on that 1800 calorie we had 180 grams as our carb goal so what you can do
here is once you've entered all this stuff in now this is where you can play around with things okay
so we want to take away a little bit of carbs I know exactly where I can do that and this is where
putting your calories in in advance can help so let's see if we can go here and go edit I'm going
to take this down to half a cup of brown rice and see where our numbers lie now so now we're
hitting our carb goal we're at 178 for our carbs our carb goal is 180.
We're at 139 for our
protein so we're still a little bit over our 135 gold which is obviously completely fine and
our fat goal was 55 grams so we are at 60 grams as our goal so looks like we pretty much hit
all of our macros and we're a little bit under on our calories so here's what you can do in this
situation is we hit pretty much all of our macros almost 100 percent but our calories are under
the 1800 calorie goals so I basically have 100 calories left over you can call it a day or you
can go in and add an extra snack or you can add maybe a scoop and a half of protein powder into
your protein shake I'll show you so I can go back and be like okay well maybe in my protein
shake I'll go here and I'm going to add 1.5 so that's going to give us more protein which is
completely fine right and now we're at 1774 we're at 181 so we're one gram over on our carbs and
this looks pretty good I'm not mad if someone's going that high on their protein but they're
staying under their calorie gold so sorry if that was long-winded and very boring to watch but
I really just want to show you this is the key to Success is Not only thinking that I can only eat
these specific Foods it's if you are knowing what you're going to be eating so for example say it's
Sunday night right now and I'm doing this on my phone so I'm just entering the things you could
be watching TV while you're doing it entering the foods that I'm going to eat the next day and
seeing what they do to your Macros seeing what they do to your calories seeing what it does to
that and then once you've entered everything in if you see oh my carbs are a little bit High you
go back into your meal plan and see where you can take away some carbs or where you can add some
protein where you can add some calories whatever that is and just knowing again that it's ballpark
but calories are key so the one thing to remember is you never want to go over on your calories if
you go over on your protein not a big deal carbs not a big deal but Focus mainly on stay in that
calorie deficit and for sure hitting your protein goal so if you're hitting your protein goal you're
staying in your calorie deficit you are winning and if you know you're going out for dinner
the night before so say tomorrow night I know I'm going out to dinner we have a restaurant here
called Cactus Club if I know I'm already gonna go I can type in what I'm gonna eat already and see
what that does and see how many calories I have left over for the rest of the day so if I know I'm
gonna eat this meal at dinner time then I know I need to get this much protein for the rest of my
day to still hit my calories and hit my macros so you can still plan in advance for that you don't
have to be doing this every single day but if you are someone especially who eats very similar foods
every day like myself my breakfast my snacks my lunch are very very similar again I didn't enter
sauces into here I didn't enter you know stir-fry sauce I would have put something on my stir fry
and this is where you can get more detailed but if you are someone who is just starting out and
you're just looking at learning calories you're looking at learning macros and looking at hitting
a protein goal every single day this is a great place to start and these calorie tracker apps
are very helpful so don't think that you have to follow some crazy meal plan that's super strict
in order to get your results you can still eat the foods you love with the focus on protein calories
good carbs good fats vegetables and fruit so a few basic things to follow and plan ahead do not
leave yourself playing what we call macro roulette at the end of the day so if you're entering as
you're going throughout the day you will get to the end of the day and kind of how I was like oh
no I went over on my cards or you're like oh I've entered all my food but I still have dinner but
I have a thousand calories to eat and 50 grams of protein to eat and this much so you're kind
of scrambling to try and hit your Macros versus just while you're laying on the couch instead
of scrolling Instagram which is fine open your app start typing in what you're going to eat the
next day play around with it again you don't have to be perfect but taking that little step to plan
ahead is going to go a long way and just take the stress out of the day the next day you just eat
what you've already written into your app follow the plan and move on so there you go guys that
is the simplest way I can explain to you of how to create a calorie deficit diet meal plan based
on the foods that you love because in the end if you are eating what you enjoy all of these Foods
I entered into that app I enjoy they taste good I am not on a diet I still know that I can fit in
one or two cookies there if I really want this is what's going to make your weight loss and your
fat loss Journey that much more sustainable and then eventually you'll get to the point where you
don't even need to track anymore because you can eyeball things I've talked about that in quite
a few videos already is that you shouldn't have to literally enter everything in an app for the
rest of your life but if you do it consistently for the next three four five six months maybe a
year and you get to learn portion sizes and you know macro splits and all of these things this is
where I'm kind of at now I don't need to track my food anymore I can go off how I feel how hungry
I feel I can eyeball portion sizes and maybe I'm not hitting my macros perfectly but I know when
I feel fueled and I know when I don't feel fueled and I know what to do to change that and you can
get there but you just have to put in the work in advance so that's my Spiel for you guys today I
really hope this video was helpful as usual I'll put all the free downloads and guides in the
description below where you can download those also all the videos I talked about that are going
to supplement this video that you might want to go watch next I'll link those in the description
below as well and if you want to know more about my online Fitness and Nutrition coaching where
I will work with you one-on-one to reach your Fitness and fat loss goals I'll link that in
the description below as well have a great day guys keep working hard keep making yourself a
priority and remember progress over Perfection and consistency and Patience are the key to
success see you guys in the next one [Music] [Music]
