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.