evidence-based fat loss meal planning

Tools used

• compute_tdee
• compute_protein_target
• set_user_macro_targets
• search_meals
• create_meal
• get_user_preferences
• get_user_history

Procedure

Procedure

1. Assess Baseline Metrics:

   • Retrieve user physical data (weight, height, age, activity level) using get_user_history.
   • Calculate Total Daily Energy Expenditure (TDEE) using compute_tdee.
   • Determine the weight loss target deficit: subtract 500–750 kcal from the TDEE to aim for a loss of 0.5–1 kg per week.

2. Define Macronutrient Targets:

   • Protein: Calculate the "floor" for muscle preservation using compute_protein_target. Set it to at least 1.3 g/kg/day. If the user performs resistance training, aim for 1.6 g/kg/day.
   • Fiber/Volume: Prioritize high-fiber carbohydrates (quinoa, legumes, oats) to improve satiety.
   • Update the user's targets in the system using set_user_macro_targets based on these calculations.

3. Identify Dietary Preference:

   • Use get_user_preferences to check for vegetarian, vegan, or omnivore (mixed) requirements.
   • Acknowledge that plant-based diets (especially vegan) may lead to a spontaneous reduction in energy intake and significant weight reduction (mean difference of -2.02 kg to -2.52 kg compared to non-vegetarian diets).

4. Structure the Meal Plan:

   • Plan 4–5 feeding windows per day to regulate glucose and manage hunger.
   • Use search_meals to find recipes matching the deficit and protein floor.
   • Enforce "Volume Loading": Ensure approximately 50% of main meals consist of non-starchy vegetables.

5. Select Protein Sources based on Preference:

   • Mixed: Lean poultry, fish, eggs, whey.
   • Vegetarian/Vegan: Tofu, tempeh, seitan, legumes, Greek/soy yogurt, pea protein.

6. Execute Planning:

   • Use create_meal to populate the user's schedule with specific options for breakfast, lunch, dinner, and a protein-focused snack.
   • Ensure the total daily intake matches the calculated deficit (TDEE minus 500-750 kcal).