Losing weight while eating your meal is a dream of everybody in the world. People, who don’t know how to lose fat, are trying too many different diet program or training methods in their sport activity. But I am talking to you from the kitchen of the work and I will explain you logic of healthy ways to lose weight.

80 % of losing weight and slimming is about what you eat, %20 is about what you have done as exercise. Your body has balance between your meals, body needs and waste products. This website give you information about weight loss meal plan and weight management.

Weight loss tricks are actually about what your body needs. You need to these nutrients in your meal  so you can lose your body fat. This article give you some information about diet plan to lose weight fast and weight and meal management.


There is a pyramid about meal management and it is about priorty of eating. This pyramid teach you how to lose fat. Let’s look at it.


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There five steps of this pyramid. These steps show us order of importance for nutrition. Thanks to Eric Helm, you can look his works from here, place this pyramid has been created.

Populer diets offer “lose weight in one week” or “quickest weight loss” but actually weight loss is not work like that. Weight loss and lose body fat is a long term process. You can lose a bit of weight in one week but you will gain again in a weekend. It is actually about water loss and glycogen ( short term storage type of foods in body) not about burning fat.

First of all, we need to learn five steps this pyramid;

  • Energy Balance: This is the most important steps of nutrition so it is substructure of our pyramid. Everbody has a energy value in order to continue his/her body needs. This changes according to body type, size and tall. So we need to know our body demand and need to choose our nutritions according to that.
  • Macronutrients: Macro nutrients are the essential body blocks of our foods. Carbohyrates, proteins and fats are in this group. So we need to learn how much we should consume from these macronutrients for healthy ways to lose fats.
  • Micronutrients: Micronutrients are compounds that body needs like vitamins, water or minerals. They can be organic or inorganic.
  • Nutrient Timing: We will talk about meal timing.
  • Supplements: Supplements are man-made supportive additives for professional sportsman. We do not suggest if you are not professional sportive.


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Most important thing when you want to know healthy diet plan to lose weight is how much energy do you need. One of the most reliable methods for this calculation is Herris Benedict.

Basal Metabolic Rate (BMR) and Daily Calorie Needs – Calculator Online (Harris-Benedict equation)

You can use the link above or browse the equation below. After calculation please proceed article.

BMR calculation for men

BMR = 66.47 + ( 13.75 x weight in kg ) + ( 5.003 x height in cm ) – ( 6.755 x age in years )


BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )

BMR calculation for women

BMR = 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) – ( 4.676 x age in years )


BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

After this calculation you need to multiply BMR by activity factor.

  •    Sedentary (little or no exercise): BMR x 1.2
  •    Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
  •    Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
  •    Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
  •    Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9

Result is the approximate number of calories you need each day to maintain your weight.

Source: Calculation versus measurement of total energy

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The number we have calculated (BMR) with Herris Bendeict formula is the energy you need to get in one day to maintain your body weight. If you want a easy way to lose weight, you need to have 15 % less then your BMR number. Let’s give an example;

Kate 1.65 tall, 75 kg and with a fat content of 30% *. He wants to lower the fat rate and lose weight. When we calculate that Kate’s BMR value is 1,500, and considering that she is exercising for 3 days, the daily calorie requirement is 2330 calories. This amount is theoretically an amount that keeps the body mass constant.

*Fat ratio differs for man and women. %40 fat content is equal around %20 for man.


This BMR number is changeable while in your progress. You need to design it in progress.

We need to burn around 7000 calories in order to give 1 kg of our weight. According to this, Kate needs to make difference 450 calories in her diet for one day to lose 1 kg in two weeks.

But we always offer you while losing fat you need to make exercise to strength your muscles because too many energy lost weakened them without any activity.

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1 gram of protein gives 4 kcal energy in our diet. In order to feel fullness consumption of protein is good if not excessively. In order to differ calorie in yo

ur diet you can consume 2.0-3.1 times (gram) of your your lean body weight (kg).

It means if you are 75 kg, you need to consume 115 gram protein in one day. Researches show there is no difference between 1.4 to 2.0 gram consumption of protein. Excessive protein turns to glucose in body (Gluconeogenesis) so it cost you too much.

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Fat gives 9 kcal for each gram. Fat is an essential component for body. We need to consume 1 gram of fat for lean body weight. You can choose fats if you are trying to gain muscle for its calorie content.



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Carbohydrates gives 4 kcal for each gram. Carbohydrates are a essential macronutrient for our body. If we have our protein and fat amount on a sufficient level we should complete with carbohydrates the rest of our energy balance.

If you want to learn about diet plan to lose weight fast please check my article about it. In addition to that here is a guide for healthy snacks for weight loss.


Nutrient To Lose Fat
Protein 2-3.1 times of fat free body mass (gram)
Fat 0.9-1.3 times of fat free body mass (gram)
Carbohydrate Rest of the calorie balance


Let’s turn back our example about Kate;

Kate’s calorie requirement to burn fat was 1900 kcal. First, let’s calculate Ceren’s lean mass. We need to subtract the amount of (mass x fat content) from the mass of Kate.
So Kate’s fat-free mass is 75-75 x 0.3 = 52.5 kilograms.

Kate’s daily protein requirement is 105 grams, if we compare it with 2. Kate should take at least 105 grams of protein each day, and she can take more. If you need oil, you can say that you should buy 50-60 grams of fat if you are not around lean muscle mass.

All of them (60 x 9) + (105 x 4) = 960 calories in total. Kate (1900-960) / 4 = 235 grams of carbohydrate is required to receive 1900 kcal energy and 1 gram carbohydrate gives 4 kcal energy. This is the maximum carbohydrate value that Kate should take. In the course of the diet, the goal is to reduce the carbohydrate and increase it from the protein and even some of the fat.

Summary for how to lose fat program;

Fat Free Mass        52,5 Kg

Calorie balance       1900 Kcal

Protein                    105 gram

Fat                           50-60 gram

Carbohydrate        235 gram (Maximum)

P.S: You can use mobile calorie follow up programs like myfitnesspal.

MICRONUTRIENTS: Vitamins, Minerals and Water

This macro nutrients and calorie balance (If it fits your macros) can provide you a good weight loss eating plan but these are not all for a human body. Vitamins, Minerals and water are too important for a healthy diet. Vitamin pills cannot provide all needs for your body. You need to take your vitamins and minerals with your meal plan.

In addition to that, water is too important burning of fats and performance like as for a health body.


Researches shows us nutrient timing or number of meals you get in one days is not differ for your body about how to lose fat. If you get your energie, macro and micro nutrients then it is not about timing.


This is the end of our how to lose fat article. The food and health industry likes to sell dream to everybody. If you do not follow these suggestions and do not give important of your diet it is possible to have disappointment. But at the end of the day, you will reach to this pyramid.



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