Your diet should consist of enough food (calories) to feed your muscles and fuel your activity while still creating a calorie deficit. This will create a need for your body to utilize stored calories (fat). Your daily caloric intake is determined by your lean body mass, activity level, gender, age and previous diet history. Your total calories should be spread evenly throughout the day. For example, if you are on a 2000 calorie diet, you could eat five meals of 400 calories each. It is necessary to eat a minimum of four meals per day., or three meals and a snack. Each meal should be balanced with enough protein, carbohydrates and fat to keep your blood sugar level stable, keeping you satisfied for the longest time possible and supporting your energy needs. The biggest mistake most people make when starting a diet is not eating enough calories. Reducing your calories too dramatically can cause you to lose muscle, slow your metabolism and decrease your energy.
To learn more about each of these components in greater detail and for a Personal Nutrition and Exercise Plan customized for your specific goal, visit the Club PPN section of this website.