#119 - How to structure your nutrition during a fat loss phase with Craig McDonald
If you haven’t listened to our previous podcast where Craig talks about the different nutrition phases we take our clients through, why we have phases and when they are appropriate, I recommend going back and giving that one a listen first.
I think fat loss phases are so misunderstood and women often think they have to drastically cut calories. So, I wanted to chat with Craig to help you understand it better and how to structure it to make it easier.
In this episode, we discuss;
➡️What a fat loss phase is and how long they should typically go for
➡️Getting the most out of your foods and macros and why there are certain foods we recommend during a fat loss phase
➡️Where to get started
➡️How to structure your diet in a fat loss phase and why this is important
➡️Metabolic adaptation during a fat loss phase
➡️The role strength training plays in maintaining muscle during a fat loss phase
➡️Why walking and NEAT is important in a fat loss phase
➡️How to make this process easier and more enjoyable
Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.
If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.
You can review on Spotify HERE.
LINKS
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Craig on Instagram 👉 https://www.instagram.com/iamcraigmcdonald/
SHOW NOTES
02:33 - When someone is in fat loss phase, what does it really mean when it comes to macros and calories?
02:57 - Doing a macro "budget"
05:17 - Fat loss and how much should you be losing per week (range)
07:26 - How you should set up your meal plan
08:06 - Getting the most out of the fat loss phase
10:28 - What foods you should be prioritising
13:32 - Why keeping fat lower and carbs higher is beneficial
14:25 - The importance of carbohydrates
14:35 - How much fat do you need per day?
15:44 - Why muscle grows in a calorie surplus
16:45 - Reversed diet phase and why it’s important
17:22 - Why it takes focus
18:40 - Metabolic adaptation
22:29 - How to make this process easier and more enjoyable
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