CaloricDeficit:fatloss

2300calorieplan

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2300 calories, adjusted to your needs and the goal you wish to achieve, which is distributed across
the following way:

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160g
80g

Bystickingtothisdistributionofmacronutrientsandcalories,wewillbeabletoachievethegoal.
of body fat loss, since we are in a specially calculated caloric deficit
for you, where we will be consuming 15% fewer calories than you need to maintain
yourweight.

Rememberthatcarbohydratesandproteinsprovide4caloriespergram,whilefatprovides9cal/g.
the alcohol 7 cal/g, the latter will not provide you with benefits, so you must be aware of
hello and minimize consumption.

Wewillchooseidealcombinationsofsuitablefoods,payingattentiontoeach
a small detail to maximize your fat loss without resorting to extreme methods to
avoid health problems for you.

Youwillhaveaworkoutroutinespeciallydesignedforyou,whichwillhelpyouburn.
calories, putting you in a negative caloric balance, enhancing your fat loss to
As long as you maintain muscle mass. It would be ideal for you to incorporate the routine of
constant training so that the process is optimal, however, it is not
mandatory, then in that case it depends on you.

YoumustunderstandthatallthedetailsandinstructionsIgiveinthisprogramare
important, you should try as much as possible to fulfill each one with utmost importance,
organize your time to achieve it, since everything works together.
 Generan
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(Read carefully and thoroughly)

Drinkgreentea2-3timesadayandhaveoneofthedosesbeforetraining(onlyincaseof
that you do not suffer from gastritis). Why green tea? Because it has antioxidants, it accelerates the
metabolism and increases thermogenesis, which leads to increased fat consumption
as fuel. If you drink green tea, do not consume coffee or vice versa because both are
stimulants and could give you tachycardia.

Drinkwaterconstantly,especially10minutesbeforemeals.Stayhydrated.
adequately hydrated throughout the day is a key aspect. Moreover, sometimes
we often confuse thirst with hunger.

Allvegetablesareallowed,thegreaterthevariety,thebetter.
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asparagus, spinach, Swiss chard, eggplant, etc.

Limittheconsumptionofsugar,honey,friedfoods,cakes,pastries,sweets,butter.
margarina, mayonesa, salsa de tomate, salsas en general, Nestea,Lipton, harinas refinadas,
alcoholic beverages, any kind of sweets, cookies, soft drinks, processed juices
(not even light ones), malts, sugary drinks or anything similar. You must not consume anything
that is not included in the options of your plan.

Alloweddrinks:Sugar-freeandcalorie-freepowderedjuiceslikeClightordietsodas,but
we suggest that you only drink water. Feel the nutritional information of the drink that
Elijah says it has ZERO calories, you can consume it occasionally, however the
priority is water consumption.

Grill,bake,orsteam.Donoteatfriedfoods.

For anxiety: You can eat light gelatin with no carbohydrates or calories as much as you want.
you want at the moments you desire (Yelight for example). You can also eat strawberries.
or you live, whichever you want.

Dressingsinsalads:Allowed.Youcanuseoliveoil(justalittlebit),
vinegar, pepper, spices.

Eggwhitesarealwaysconsumedcooked,neverraw.Thisisimportantfor
avoid salmonella, aside from the fact that you will not assimilate them properly if you ingest them
raw.
 YouareallowedandhavetheOBLIGATIONtohaveonedayoffaweek.Freefromdietandfrom
training. You choose which one. Make your free diet day coincide with a rest day.
of training, because you are not going to train every day. This day you can eat what
you want, however, it is not necessary for you to fall into excesses, the idea is that the process is
sustainable for you so that you can also enjoy it. A day off does not mean a binge of food.

IntheEnelplan,youwillfindvariousfoodoptions;youcanchoosetheoptionsyouwant.
At the moment, there is no particular order for it, you can choose option 2 on Monday and
the next day option 1 or repeat the options if you wish.

Thefoodsshouldbemeasured/weighedaftercooking(exceptfortheoatmealthatyoushould
weigh it raw.

Importantnote:Itisofutmostimportancethatyoufolowatlheinstructionsofyour
specialist doctor. Our team is only responsible for guiding you both in the
nutrition as training to guide you toward your goal taking into account your
health situation, but you should always give priority to your higher level of priority.
doctor, since he is the one who knows your health situation in detail and the most restrictions
specifics you may have either in diet or physical exercises. It is up to you
responsibility for the decisions you make regarding your training and nutrition.

On the next page, you will find the structure of the meal plan, which
It has various options to choose from, all perfectly calculated for you.
 Meal plan

1doF
1- 4 slices of whole grain bread with 4 egg whites or 80g of chicken breast.
2- 440g of potatoes with 4 egg whites or 80g of chicken breast.
3-2 whole wheat pita bread with 4 egg whites or 80g of chicken breast.
4- 270g of potato with 4 egg whites or 80g of chicken breast.
5-Arepa made with 110g of oats accompanied by 4 egg whites or alternatively 80g of chicken breast.
6- 80g of oats with 300ml of whole milk (lactose-free to avoid problems). Additionally, a
tortilla with 3 egg whites.
7-Spanish omelette with 400g of potato or 240g of sweet potato with 4 egg whites (add onion and
tomato).
8- 100g of sliced banana with 50g of oatmeal made with water. Additionally, an omelet with 4 egg whites.
egg and vegetables.
9-4 slices of whole grain bread with 100g of turkey/chicken ham or 80g of chicken breast.
10 - Arepa with 80g of corn flour with 100g of turkey/chicken ham or 80g of chicken breast.
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54g of carbohydrates.
33g of protein.
7g of fats.
Approximately 411 calories.

2doF
1 cup of brown rice (approximately 160g cooked) with 90g of grilled chicken and 2 cups of vegetables (Approx.
200g). Note: you can replace the chicken with 100g of turkey, 110g of lean beef, 120g of lean pork.
120g of fish.
2- 1 cup and ¼ of lentils (approx. 240g cooked) with 35g of grilled chicken and 2 cups of vegetables. Note: it
You can substitute the chicken for 40g of turkey, 45g of lean meat, 50g of lean pork, or 50g of fish.
3- 1 cup of white rice (approximately 160g cooked) with 90g of grilled chicken and 2 cups of vegetables (approximately.
200g). Note: chicken can be replaced with 100g of turkey, 110g of lean meat, 120g of lean pork.
120g of fish.
4- 1 cup of chickpeas (approx. 165g cooked) with 55g of grilled chicken and 2 cups of vegetables. Note: it
You can substitute the chicken with 65g of turkey, 75g of lean beef, 80g of lean pork, or 80g of fish.
5- 360g of potatoes with 90g of grilled chicken and 2 cups of vegetables (Approx. 200g). Note: it can be substituted.
the chicken for 100g of turkey, 110g of lean meat, 120g of lean pork, or 120g of fish.
6- 220g of potato/sweet potato with 90g of grilled chicken and 2 cups of vegetables (Approx. 200g). Note: it can be
substitute chicken with 100g of turkey, 110g of lean beef, 120g of lean pork, or 120g of fish.
7- 1 cup of quinoa (approximately 175g cooked) with 80g of grilled chicken and 2 cups of vegetables (approximately 200g).
Note: you can replace the chicken with 90g of turkey, 100g of lean meat, 110g of lean pork or 110g
of fish.
8- 120g of cassava with 90g of grilled chicken and 2 cups of vegetables (Approx. 200g). Note: it can be substituted with
chicken per 100g of turkey, 110g of lean meat, 120g of lean pork, or 120g of fish.
To any option add 20ml (equivalent to 4 tablespoons) of olive oil or 155g of avocado.

52g of carbohydrates.
32g of proteins.
24g of fats.
Approximately 552 calories.
 Snack
25g of oats mixed with 200ml of skim milk or 200ml of skim yogurt.
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hazelnuts, almonds, peanuts, pistachios, among others. Choose options that have no added sugar or that
Fried chips. They can be salty toasted.
To increase the amount of protein needed for this snack, you should prepare an omelet with
1 egg and 3 egg whites.

30g of carbohydrates.
31g of proteins.
20g of fats.
Approximately 424 calories.

3doF
1 cup of brown rice (approx. 160g cooked) with 90g of grilled chicken and 2 cups of vegetables (approx.
200g). Note: chicken can be replaced with 100g of turkey, 110g of lean meat, 120g of lean pork.
120g of fish.
2- 1 cup and ¼ of lentils (approx. 240g cooked) with 35g of grilled chicken and 2 cups of vegetables. Note: it
You can substitute the chicken with 40g of turkey, 45g of lean meat, 50g of lean pork, or 50g of fish.
3- 1 cup of white rice (approximately 160g cooked) with 90g of grilled chicken and 2 cups of vegetables (approximately.
200g). Note: you can substitute the chicken for 100g of turkey, 110g of lean meat, 120g of lean pork.
120g of fish.
4 - 1 cup of chickpeas (approximately 165g cooked) with 55g of grilled chicken and 2 cups of vegetables. Note: it
You can substitute chicken with 65g of turkey, 75g of lean beef, 80g of lean pork, or 80g of fish.
5- 360g of potatoes with 90g of grilled chicken and 2 cups of vegetables (Approx. 200g). Note: it can be substituted.
the chicken for 100g of turkey, 110g of lean meat, 120g of lean pork, or 120g of fish.
6- 220g of potato/sweet potato with 90g of grilled chicken and 2 cups of vegetables (Approx. 200g). Note: it can be
replace the chicken with 100g of turkey, 110g of lean meat, 120g of lean pork, or 120g of fish.
7- 1 cup of quinoa (approximately 175g cooked) with 80g of grilled chicken and 2 cups of vegetables (approximately 200g).
Note: chicken can be substituted with 900g of turkey, 100g of lean meat, 110g of lean pork or
110g of fish.
8- 120g of cassava with 90g of grilled chicken and 2 cups of vegetables (Approx. 200g). Note: it can be substituted.
chicken for 100g of turkey, 110g of lean meat, 120g of lean pork, or 120g of fish.
Toanyoptionadd20ml(whichisequivalentto4tablespoons)ofoliveoilor155gofavocado.

52g of carbohydrates.
32g of proteins.
24g of fats.
Approximately 552 calories.
 Special snack before or after training
300g of strawberries.
100g of banana.
160g of blueberries.
175g of pineapple.
300g of watermelon.
240g of peach.
280g of melon.
230g of blackberries.
190g of raspberries.
165g of apple.
11. 150g of pear.
190g of orange.
170g of tangerine.

You must choose an option from the 13 I have provided and additionally add 40g of rolled oats.
with a scoop of whey protein (or in its absence, it can be 6 boiled egg whites or 80g of chicken breast)
chicken).

46.5g of carbohydrates.
31g of protein.
4g of fats.
Approximately 346 calories.

Note: This food is suitable for pre or post workout. If you are going to train early in the morning, this
it will be your first meal of the day and after finishing the workout you will have meal 1. In case you wish
training at another time of day can be your post-workout as long as the last meal you
you did not have more than 2 hours after ingesting it.

Itisalsoimportanttohighlightthatondayswhenyoudonottrain,youcanbeflexiblewiththisfoodand
ingest something as a substitute that does not exceed the corresponding amount of calories and has protein (chicken,
meat, egg white, etc).