Frequently Asked Questions
What’s the difference between private coaching and the app?
Both options focus on finding the right amount of fuel for your body to optimize performance while getting the aesthetic you want. We strongly recommend starting with private coaching, in order to establish healthy habits and to learn how to use and make adjustments to your meal plan in the app.
Private coaching is best for those who are new to tracking their macronutrients and want support and accountability for making healthy eating habits stick, or for experienced dieters who want customization of their nutrition plan beyond the app.
During the six-week program, a coach is readily available to answer any questions you have regarding your nutrition. We have you get your blood work done, in order to identify any vitamin or hormone imbalances. We discuss your sleeping habits, stress levels, and the medications you're on - things that can impact your overall health and might be preventing you from making progress towards your goals.
You will learn how to use the app and make adjustments to it as you progress, so we encourage clients to start with private coaching, even if you are an experienced dieter.
We'd love to see if we can support you on your journey to healthier eating. Because we want to make certain that we will deliver results to you, we have a free initial phone consult to make sure we're a good fit for each other.
The app is best for those who have experience weighing and measuring their food and understand the importance of macronutrient ratios. It's for those who consistently eat healthy, but are looking for an edge to reach their performance or aesthetic goals.
The app lets you know how many macronutrients to eat and when, based on how long and what time of day you train. It's tailored to you based on your age, height, bodyweight, and body fat percentage. You can choose from three different levels of bulk and three different levels of cut, and a body weight log is included to make sure you're on track.
How does private coaching work?
Private coaching is a six-week program, during which the coach provides guidance and instruction on the best nutrition plan for you. The coach is readily available at any time to answer questions.
The coach will ask questions regarding lifestyle and have you get blood work done at your doctor in order to gain a comprehensive understanding of the factors that may affect the client’s success. For example, we find that the vast majority of our clients are deficient in vitamin D, which is not actually a vitamin, but a hormone that is vital for numerous bodily functions. We also discuss your sleeping habits, stress levels, and medications you're on. You'll learn about high-quality foods, macronutrient ratios and timing, and meal preparation.
Clients are asked to weigh themselves at least twice a week. At weekly check-ins, the coach will catch up with you and make any necessary adjustments in order to keep you progressing towards your goal.
What kinds of food am I allowed to eat?
You wouldn’t put bad fuel into a Ferrari, so why put junk into your body? You are a full-grown adult - you are allowed to eat whatever you want. However, clients see the best results when they eat high-quality foods, meaning foods that are nutrient-dense, free of artificial substances, and minimally altered.
We recommend eating lean meats for protein, such as fish, turkey, chicken, or lean ground beef. For carbs, we suggest white or brown rice, white or sweet potato, rolled oats, quinoa, plantain chips, or fruit. There are loads of options for veggies; we especially like dark leafy greens – like kale, spinach, or swiss chard – since they pack so much nutrition per calorie.
Can I have cheat days?
Cheat meals usually slow progress towards clients’ goals, especially if the goal is to lose weight. If the goal is to bulk, it is more likely that cheat meals will be built into the meal plan. Cheat meals typically aren’t helpful because they increase cravings and keep you wanting more. We encourage our clients to stick to the meal plan as closely as possible for the quickest and best results.
Will I be hungry if cutting/tired of eating if bulking?
If you’re trying to bulk, you will sometimes feel full, and if you’re cutting, you will sometimes feel hungry! It typically takes 1-2 weeks to adjust to the new volume of food.
How quickly will I lose/gain weight?
For clients who want to lose weight, we aim to lose 1-1.5% of bodyweight per week. Shedding weight more quickly than this can lead to unsustainable results, whereas more slowly takes an unnecessary amount of time. Losing 5-10% of bodyweight is not uncommon if the client sticks to the meal plan.
What if I need help?
Private coaching: Clients are encouraged to reach out to their coach for questions at any time! Private coaching is designed to answer any and all questions the client may have regarding their nutrition.
The app: App clients have the option of a fifteen-minute phone consult upon purchasing their app. The app includes detailed instructions on how to use them and make adjustments. In addition, our clients are invited to join a Facebook group where they can ask questions of fellow Adaptive Nutrition clients and the coaches.
We want you to be successful, so we encourage questions!