Adaptive Nutrition
 

Welcome to Adaptive Nutrition!

We're excited you're here!

Below we cover the program fundamentals:

  1. What are phases?
  2. Adjusting your meal plan to fit your goals
  3. Logging meal completion & bodyweight
  4. How to tell if you're on track

If you have more specific questions, you can check out our Client FAQ or view the in-app tour by navigating to the three dots in the navigation bar and clicking "How do I use the app?"

 

Phases

 

When you open the app, you'll notice you're in "Phase 3." What does that mean?

Our full program - for private coaching clients and challenge participants - guides you through three phases:

  1. Phase 1: Establish fundamental habits around food quality, portion sizes, and meal timing.
  2. Phase 2: Begin weighing and measuring food to become familiar more specifically how much you're eating.
  3. Phase 3: Eat according to specific portion sizes that are based on your biometrics (age, gender, weight, height, body fat percentage) and activity level (intensity, duration, and schedule).

Phase 3 is where we start our app users, since the app is for those who have plenty of experience with phases 1 and 2 through their past nutrition experiences/programs.

Note: If you don't have experience weighing and measuring your food, we strongly recommend you start with our online challenge or private coaching program.

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Goals

How do I adjust my meal plan to fit my goal?

Go to the bottom of your meal plan where it says Adjust Goal - Home (Step 1).

You will be asked to confirm that you have been following certain habits to ensure success. For example, if you are getting less than 7 hours of sleep and want to lose weight, we would strongly recommend that you first make sure you're getting enough sleep, as it will make progress MUCH more likely to happen.


Step 1: Home (minimum of 1 week)

Begin on the "Home (Step 1)" meal plan for a minimum of one week, or until your bodyweight does not fluctuate more than two pounds for a week.

The reason we start everyone here instead of jumping into a calorie deficit is because before you started this program you may have been eating too many or too few calories, so we establish a baseline here.

Note: If you were under-eating, you'd see your weight actually go up a bit, but that just means your metabolism is getting jumpstarted and it will be easier to lose weight moving forward, since your body is finally getting appropriate fueling.


Step 2: Lose weight or Build muscle (8-10 weeks)

Assuming you've gotten solid sleep, have eaten according to the meal plan 90% or more of the time, and your bodyweight hasn't fluctuated more than 2 pounds per day for the last several days, you have a solid foundation to move from to begin working towards your goals!

Your next step is to click on "Losing weight (Step 2)" or "Build muscle (Step 2)." Your meal plan portions will be automatically updated according to your goal. Stay here for 8-10 weeks.

Note: If you want to both lose weight and add muscle, we recommend losing weight first as it will make it easier to ensure that when you add muscle, your calorie surplus will be going towards muscle and not fat.


Step 3: Lock in results (2 weeks)

Move to "Lock in results (Step 3)" for two weeks. This is an important part of the process that "locks in" your new bodyweight to prevent your weight from yo-yoing. It slowly adds calories back in in a way that takes both your initial and new bodyweights into account to ensure you can keep all the progress you've made, while preventing you from staying calorie deficient for an unhealthy amount of time (which leads to your body becoming stressed and ironically holding onto fat for stored energy).


Step 4: Lock in results (2 weeks)

Move to "Lock in results (Step 3)" for two weeks. We continue slowly adding back in calories, taking your initial and new bodyweights into account to maximize your results.


Step 5: New home (minimum of 4 weeks)

Congrats! This is your new "Home" meal plan that you began the program on, adjusted for your new bodyweight. Stay here for a minimum of four weeks to allow your body to eat in an isocaloric state (i.e. without a calorie deficit or surplus to reach a goal).

Logging

Do I have to log my meals & bodyweight?

We highly recommend you log your meal completion as a measure of progress. Note that your food selections are NOT saved, only whether you completed a meal on plan or not. Logging a meal on plan lets us know that you ate according to the listed food options - we don't need to track which specific foods you ate for every meal.

It’s very important to track your body weight as a measure of change. It's one metric of how your body is responding to the meal plan and can provide valuable data about whether lifestyle factors (sleep, stress, training) need attention. Measurements should be taken first thing in the morning before eating or drinking anything.

Remember that even with care to make measurements consistent, people will notice fluctuations in body weight day to day - this is totally normal. What is more important is your average body weight and whether it's generally moving in the right direction.

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Am I on track?

How do I know if I'm on track?

If you've adjusted your goal in the meal plan to "Lose weight", you should lose 0.5-1.0% of total body weight per week.

Losing weight faster than this will cause you to unnecessarily lose lean muscle mass and as a result make continued losses more challenging as your metabolism slows down.

If you've adjusted your goal in the meal plan to "Build muscle", you should gain .3-.75% of total body weight per week.

Adding muscle faster than this will cause you to unnecessarily add extra body fat in addition to your lean muscle gains.

Note: If your primary goal is to add muscle mass, it’s advised to discuss your training with an expert coach or trainer to make sure your workouts are consistent with your goals.

Note: Keep in mind the meal plan should cover all of your food intake. Eating (or drinking) off of your plan will affect your results.

Why 8-10 weeks of losing weight or building muscle?

A diet longer than this will start to lose effectiveness in the following weeks and become unreasonably challenging to maintain.

Dieting for shorter periods is acceptable but does not yield the same magnitude of results as a longer dieting term.

What's next?!

By spending 4 weeks at "New home (Step 5)", you are resetting your body’s weight set point.

This will solidify, or "lock in" your results and put you in a position to either lose weight or build lean muscle effectively again after the 4 weeks of "New home" is complete.

Once you have completed your 4 weeks at "New home" and are ready to lose weight or build lean muscle again, update your biometric settings in the app to update to reflect your new body weight and body fat percentage.

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Still have questions?

No problem, shoot us a message and we'd be happy to help!

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