When you sign up for Dr. Dhurandhar’s Fat Loss Diet, one of the main tools you will use is a fat-loss recipe. Your customized diet plan will provide an individualized recipe for every meal option so you can be sure you’re getting the right nutrition for fat-loss at every meal. Knowing all about how fat-loss recipes work gets you off to a great start for your fat-loss journey!
The Nutrition
Fat-loss recipes provide the right number of calories, at the right times, using the most filling macronutrient ratios possible. If you use them to eat for every meal and space the meals across your waking hours, they will ensure that you feel as full and satisfied as possible while eating fewer calories to lose weight. When you use fat-loss recipes for all your meals, they will provide you with 300-500 calories less than your body’s needs across the day to stimulate fat-burning. This moderate calorie restriction is recommended for safe and sustainable fat-loss that over time gives meaningful fat-loss results, without muscle loss.
Most fat-loss recipes contain 50-55% of calories from carbohydrates, 20-25% from fat, and 20–25% from protein. This macronutrient ratio means that every meal includes a large volume of food. That way, it fills your stomach and nourishes your body with all the essential nutrients you need to feel healthy and energized. It also supplies a bit more protein than usual (but not overly high). A good amount of protein prevents muscle loss and maximizes fullness and satisfaction.
Some fat-loss recipes do no give these exact macronutrient ratios. This is because sometimes, food fulfills other functions besides nutrition like pleasure and fun. If a fat-loss recipe does not meet these usual nutrient requirements, you will be informed in the “recipe notes” section of the fat-loss recipe. Guidance will be given about frequency of consumption. That way, you can make an informed decision about how often you take that option.
How to Use Fat-Loss Recipes
The simplest way to use fat-loss recipes is to read them carefully and make your meals according to their specifications. That is the closest thing to a guarantee for ideal fat-loss nutrition. Because with every change you make to what is written, that introduces the opportunity for some mistake to be introduced.
Of course in reality, there is no need for perfection and weight loss is a complicated journey. So if following a specific recipe or meal to the letter is not working for you, you can reach out to your dietitian with Dr. Dhurandhar’s Fat Loss Diet. They can guide you in exchanges or tweaks that will still help you achieve great fat-loss nutrition while also accommodating your needs.
For example, maybe a recipe suggests that you use whipped tofu but you try it and just do not prefer the flavor of Tofu. So for that recipe, as just an example, a certain quantity of curd can be used in that recipe instead. Your dietitian can help you find suitable exchanges and specify the quantities for you.
The other key thing about fat-loss recipes is that they help you learn by doing. By just following a recipe to get the right nutrition, you learn what it looks and feels like. There is no need to understand the grams of protein every ingredient has, or to track or calculate anything. Instead, you now know what a healthy weight version of dal, sabzi and roti looks like because you see it on your plate and eat it every day while in the program.
Features of a Fat-Loss Recipe
Meal Items: The meal items section of a fat-loss recipe gives you an overview of the foods and quantities of those foods in the entire meal. Once you make your meal, it should include everything on that list.
Ingredients List: The ingredients lists give ingredient quantities for any meal item that needs a recipe. We do not give recipes for simple things like roti or rice. But we do give recipes for more complex foods where the nutrition can change a lot, depending on how you make it. There will be a separate list for every meal item that requires one. The ingredient list will always give amounts for one weight loss portion unless otherwise specified.
Recipe Multiplier: At the top of each ingredient list, you will see a button next to the “number of servings” to increase the number. That way, you can make multiple portions at once to store for later, or for other family members that might be eating with you. Just keep in mind that your weight-loss portion may be a bit smaller than what other adults eat. So each adult you are also cooking for may need more than one additional serving.
Directions: The directions are step by step guidance to make the recipes. If you are an experienced cook and have a different way to make the recipes, you can feel free to use a different preparation method. The only catch is you must stick with the quantities of ingredients given, especially the amount of oil given.
Recipe Notes: The recipe notes contain any additional information you might need to know. For example, storage instructions for leftovers, alternative ingredient suggestions, and health considerations of the meal are given.
