I always include nutrition coaching with my clients.
Here is my process: (TL/DR, basically its just flexible dieting /IIFYM)
Step 1: Identify a minimum protein target and start tracking food on Cronometer. The minimum protein target is usually right around 1g protein/lb of bodyweight because it's easy, but 2g/kg is sufficient for those who want to be more precise. If the client is extremely obese the target is more like 1g per lb of their goal bodyweight. We don't worry about setting a calorie target until the protein target is being met at least 80% of the time over the course of a couple weeks.
Step 2: Set a calorie target. Now that they have tracked their food for a couple of weeks, we should be able to look at the app to get an idea of what their maintenance calories are. If the client wants to lose fat, we set the calorie target just a couple hundred below maintenance. For the weight gain client, I prefer at least a 500 cal surplus. We stick with these numbers for a couple of weeks and if the number on the scale isn't moving in the desired direction we adjust accordingly. Step 1 and 2 get most people to their goals.
Step 3 is optional for the real keeners. Once protein and calorie targets are being met consistently, we try to optimize micronutrients. One of my favourite things about Cronometer is that it tracks micros, so we can see where there are gaps and fill them in accordingly. magnesium, K, manganese, and E are some of the most common ones I see. They can either fill in these gaps by introducing a food that contains them, or take a supplement, I don't care.
This approach stays agnostic to peoples dogmatic dietary preferences. Doesn't matter if you are a keto, vegan, omad, or carnivore zealot. Just hit the damn targets and you will succeed.
As far as my own personal philosophy on nutrition, it would be the above mentioned flexible dieting framework first and foremost, but following something like the Weston A Price recommendations as far as the food choices go. I definitely lean towards that animal based, whole foods, etc side of things, but I also agree with @Dann , if someone offers you cake, eat the damn cake. This is why I love the IIFYM approach.
Edit: I want to add that I acknowledge that nutrition tracking is annoying and tedious. I do not expect anyone to do it forever, but doing it for 3-6 months works wonders. After that I recommend people just do it fo a month once or twice a year as a "recalibration".
Here is my process: (TL/DR, basically its just flexible dieting /IIFYM)
Step 1: Identify a minimum protein target and start tracking food on Cronometer. The minimum protein target is usually right around 1g protein/lb of bodyweight because it's easy, but 2g/kg is sufficient for those who want to be more precise. If the client is extremely obese the target is more like 1g per lb of their goal bodyweight. We don't worry about setting a calorie target until the protein target is being met at least 80% of the time over the course of a couple weeks.
Step 2: Set a calorie target. Now that they have tracked their food for a couple of weeks, we should be able to look at the app to get an idea of what their maintenance calories are. If the client wants to lose fat, we set the calorie target just a couple hundred below maintenance. For the weight gain client, I prefer at least a 500 cal surplus. We stick with these numbers for a couple of weeks and if the number on the scale isn't moving in the desired direction we adjust accordingly. Step 1 and 2 get most people to their goals.
Step 3 is optional for the real keeners. Once protein and calorie targets are being met consistently, we try to optimize micronutrients. One of my favourite things about Cronometer is that it tracks micros, so we can see where there are gaps and fill them in accordingly. magnesium, K, manganese, and E are some of the most common ones I see. They can either fill in these gaps by introducing a food that contains them, or take a supplement, I don't care.
This approach stays agnostic to peoples dogmatic dietary preferences. Doesn't matter if you are a keto, vegan, omad, or carnivore zealot. Just hit the damn targets and you will succeed.
As far as my own personal philosophy on nutrition, it would be the above mentioned flexible dieting framework first and foremost, but following something like the Weston A Price recommendations as far as the food choices go. I definitely lean towards that animal based, whole foods, etc side of things, but I also agree with @Dann , if someone offers you cake, eat the damn cake. This is why I love the IIFYM approach.
Edit: I want to add that I acknowledge that nutrition tracking is annoying and tedious. I do not expect anyone to do it forever, but doing it for 3-6 months works wonders. After that I recommend people just do it fo a month once or twice a year as a "recalibration".
I don't know for sure but must've been about 2000 calories. Lol Never did get sick from the raw eggs afaik.
