Lecture Notes: Dr. Gabrielle Lyon - Strategies for Meal Plan Success

Key Strategies for Meal Planning

1. Consistent Eating Schedule

   • Align meals with body's circadian rhythms.
   • Eat breakfast within 1-1.5 hours after waking, lunch 5 hours later, and dinner at 6 pm.

2. Avoid Chaos in Planning

   • Create a grocery list based on planned meals.
   • Avoid impulsive buying by sticking to the list.

3. Limit Dining Out

   • Hard to track exact calories in restaurant food.
   • Prioritize home-cooked meals for better control over ingredients and calorie intake.

4. Manage Expectations

   • Importance of sustained effort and hard work in achieving goals.
   • Mental preparation for consistent work and resilience.

5. Expect and Overcome Negotiation with Yourself

   • Anticipate mental challenges and cravings.
   • Stick to the plan despite immediate temptations.

6. Develop Discipline

   • Focus on discipline over motivation.
   • Consistency is key for long-term success.

7. Plan for Weaknesses

   • Identify and strategize around personal dietary weaknesses.
   • Create alternative plans like protein shakes for craving moments.

Understanding Calories and Macronutrients

• Calories Matter

  • Track calories for 2-4 weeks to understand your maintenance level.
  • Adjust based on goals: weight maintenance, loss, or gain.
  • General ranges: Women (1600-2400 cal), Men (2000-3000 cal).

• Quick and Dirty Caloric Calculation:

  • Fat loss: 12-13 cal/lb of ideal body weight.
  • Maintenance: 15-16 cal/lb of current body weight.
  • Weight gain: 18-19 cal/lb of current body weight.

Designing a Protein-Forward Diet

1. Protein Intake

   • Recommend 1 gram per pound of ideal body weight.
   • Minimum 100 grams of protein daily.
   • Total protein intake matters most; focus on 24-hour intake.

2. Carbohydrates

   • Start with a 1:1 protein to carbohydrate ratio.
   • Average American consumes 300g carbs; adjust based on activity level.
   • Suggested range: 40-50g per meal if not exercising to avoid high insulin response.
   • Prefer fruits, vegetables, and complex carbs (e.g., potatoes).

3. Fats

   • Calculate remaining calories from fats after protein and carb intake.
   • Prefer sources of polyunsaturated and monounsaturated fats.

Implementing the Plan

• Total Calorie Goal: Determine based on maintenance, weight loss, or gain.
• Optimize for Protein: Make protein the first nutrient to count toward calorie goals.
• Carbohydrates and Fats: Fill the rest of the calorie needs with carbs and healthy fats.
• Track Progress: Monitor for two weeks to ensure hitting calorie and macro targets.
• Adjust Based on Feedback: Modify intake as needed based on progress and goals.

Emotional and Mental Preparation

• Feel Worthy of Health: Believe in your ability to execute the plan for better health.
• Clear Concrete Plan: Set measurable objectives and track consistently.
• Awareness of Weaknesses: Identify and plan around weaknesses to stay on track.
• Accountability: Create personal accountability structures to stay committed.

Final Thoughts

• Plans require belief in one's worthiness and ability to execute.
• The journey involves more than diet; it's about developing disciplines and habits for a healthier lifestyle.
• Execution requires a clear, concrete plan with measurable objectives and consistent action.
• Continually adjust and refine the plan based on progress and feedback.