Macronutrient Breakdown + Daily Calories

• Aim for 70-75% fat, 20-25% protein, and 5-10% carbs.
• Create a calorie deficit to support weight loss.

Food Choices

• Emphasize healthy fats (avocado, olive oil), low-carb veggies (spinach, broccoli), and moderate protein (chicken, fish).
• Avoid high-carb foods like bread, pasta, and sugary snacks.

Meal Timing and Portions

• Eat 2-3 meals per day with controlled portions.
• Focus on satiety to prevent overeating.

Hydration and Electrolytes

• Drink plenty of water.
• Ensure adequate intake of sodium, potassium, and magnesium.

Monitoring and Adjustments

• Track your progress and adjust macros/calories as needed.
• Use apps or journals for consistency.

When to Consult a Specialist

• See a dietitian or doctor for personalized advice or if you have health concerns.