YOUR NUTRITION

TO LOSE 5KG
HOW TO SET UP

IN 10
WEEKS

withIsabe laRaso
IT’S NO SECRET THAT NUTRITION IS THE KEY TO FAT LOSS.
But, that doesn’t mean it’s easy to navigate.

In fact, a common challenge I hear from women when it comes to achieving their
fitness goals, is that they don’t know how or what to eat for their goals.

WELL, THE GOOD NEWS? ALL THE ANSWERS ARE IN THIS EBOOK.

If you're interested in dropping 5kg in the next 10

weeks, then this will be the most important
information you'll ever read.

This 5-step guide will give you the roadmap to setting

up your nutrition for rapid fat loss.

I have clients who have dropped over 15kg following

these exact methods.

Follow these proven strategies and fat loss will never

be an issue for you again.

website @handle
 Before we dive in

I WANT TO EXPLAIN MORE ABOUT WHAT BFIT

STANDS FOR AND WHAT OUR VISION IS.
Bfit exists to help women who are in the exact same position that I was in 4 years ago.

Growing up I also had a passion for fitness, I can recall buying Kayla Itsines ‘Bikini Body Guide’ at the
age of 13 and doing the workouts in my bedroom.

As I got older, I started to develop specific fitness goals. I wanted to lose some body fat, build some
muscle and like many women, I wanted to be ‘toned.’

I spent years doing what I thought was necessary to achieve my desired result.
I did gym classes 5-6 times per week
I did multiple F45 8-week challenges
I removed carbohydrates from my diet
Basically, I did all the ‘unnecessary’ things

In 2020, I hired my first coach who

exposed me to effective training and
nutritional habits.

I remember thinking when I first started “this

coach has no idea what she’s talking about,
as if I will be able to make progress doing
less work.”

BOY, WAS I WRONG.

I went from working out 5-6 times per week

> to lifting heavy-AF weights 3 times per
week
I went from restricting food groups >
following a hyper-flexible nutrition plan
I want from being ‘all in’ or ‘all out’ > to
creating lasting lifestyle changes

In 16 weeks, I lost 8kg of body fat, built a

significant amount of muscle mass and even
did a fitness photoshoot to showcase my
results.
I remember being so blown away by this
process and thinking “more people need to
know about this!”

At the time I was working at F45 and saw

so many women doing what I had been
doing prior to hiring my coach. I felt an
urge to show them that there was an easier
way, a more enjoyable way.

So, I quit that job and opened Bfit.

Over the years I have fine-tuned my

methods to strip out all the BS, making my
program simple and minimalist. Essentially,
only focusing on what is truly necessary for
results. That way my clients can spend less
time in the gym and more time enjoying

o
their lifestyle (and the results!).

a R a s
My clients are able to achieve their dream

Is a b e l
physique without the trial and error,
excessive cardio and restrictive diets that
most people usually have to suffer through.

AT BFIT, OUR METHODS ARE DEDICATED TO OPTIMISING FEMALE HEALTH FOR LASTING FAT LOSS
RESULTS, WHILST LIVING A LIFESTYLE THEY ENJOY!

Myself and my clients can:

Socialise and get results

Get results training 3-4 times a week
Eat healthy without breaking the bank
Get in and out of the gym at a time that suits
Follow a hyper-flexible diet without restrictions

So, that’s how Bfit came about and why I do what I do.

Now let’s get into how YOU can start applying these methods and work towards
your ultimate goals.

website @handle
 LET’S DIVE IN
GREAT RESULTS ARE DRAWN FROM REPRODUCIBILITY OF EFFECTIVE METHODS.

Nutrition can often feel overwhelming and complicated. I believe the real reason why many of us struggle
to get great results isn’t because we don’t have a good idea of ‘what’ we should be doing, but because we
aren’t very good at implementing these skills consistently.

We fail to make “good” nutrition a habit.

I offer a lifestyle approach to nutrition and training. Your fitness goals go beyond calorie counting and
workout routines. It ultimately comes down to transforming your entire lifestyle.

THAT IS THE KEY TO LASTING RESULTS.

This exercise allows you to easily plan your nutrition into your schedule so that you can confidently hit your
nutrient requirements and accelerate your fat loss progress.

The exercise will walk you through how to execute the 4 key nutritional principals to rapid fat loss:
1. How much you need to eat - what are the clear objectives and how to establish them on your own
(calories, macros & essential nutrients).
2. When you need to eat (optimal meal frequency, meal timing for body composition, mental
performance and health.)
3. What to eat (a step by step process to creating a simple, nutritious menu of meals that hit your personal
objectives.)
4. Adherence (how to adjust your Simplicity Diet, bring in flexibility and effortlessly navigate eating
out/social occasions while still achieving your goals.)

website @handle
STEP 1: HOW MUCH SHOULD YOU

BE EATING FOR FAT LOSS?

What are the objectives?

At Bfit, I don’t set strict macro/calorie targets that must be hit every
meal/day.

Why?

Because, I believe having an exact protein, carb and fat goal is

unnecessary and as overly restrictive as meal plans are.

Instead, I provide my client's with specific ranges and minimum

targets.

DAILY CALORIE INTAKE RANGE.

DAILY MINIMUM PROTEIN INTAKE.
DAILY MINIMUM FAT INTAKE.
DAILY MINIMUM FIBROUS VEGETABLE INTAKE.

These targets are non-negotiable - if you do not hit these numbers

consistently, you cannot expect to achieve standout results. This is
why building lifestyle habits that make it easy to hit these numbers is
so important - which is where the rapid fat loss guide comes in.

Setting the objectives:

Let’s go one step further.

Here is a detailed breakdown of the precise method to establish

your individualised calorie and macro targets.

How to establish your calorie deficit?

A calorie deficit is when you eat less food than your body burns.
This is what leads to fat loss.

This is a simple equation used to calculate your calorie deficit.

website @handle
 STEP 1: HOW MUCH SHOULD YOU BE EATING FOR FAT LOSS?

Before you find your deficit, you need to figure out your maintenance calories (the number of calories your
body needs to maintain its weight.)

To do this, multiple your body weight by 33.

Let’s use a 70kg female as an example:

Maintenance calories = 70 x 33 = 2310 calories per day

To create a sustainable deficit, you want to subtract 500 calories from this figure.
This will lead to a 500g drop on average per week (-5kg in 10 weeks).

Deficit calories = 2310 – 500 = 1810 calories per day.

I then like to give my clients a 100 calorie range to aim for, rather than a specific number.
For example, instead of aiming for 1810 calories per day, aim for between 1800-1900.
Now, remember this is just an estimate. To know if this is a true deficit, you will need to track your data for
14 days, e.g. your scale weight, measurements and progress photos.

NOW LET’S MOVE ONTO YOUR MACRONUTRIENT TARGETS:

Macronutrients (macros) make up the components of food and are the nutrients that your body needs to
function optimally.

THERE ARE 3 (TECHNICALLY 4) MACRONUTRIENTS, WHICH CONTAIN CALORIES PER GRAM:

PROTEIN CARBOHYDRATES FATS ALCOHOL

(4 calories per gram) (4 calories per gram) (9 calories per gram) (7 calories per gram)

Unlike food, the calories in alcohol

contain no nutritional value and are
therefore considered ‘empty calories’

website @handle
LET’S START WITH PROTEIN

I’m sure you’ve heard a time or two that protein is the most important and
non-negotiable macronutrient.

Well, that’s because it comes with good reason. Protein is

quite literally the building block for our muscles. It has the
highest thermic effect of food (TEF), which means that of all
macronutrients, the body expends the most energy digesting
it. Protein is also the most satiating macronutrient, meaning it
will keep us fuller for longer. It plays a very important role
during fat loss and changing the composition of our bodies.

The recommended protein requirement for an individual looking to optimise their training and recovery,
build muscle and gain strength is between 1.5-2.0 multiplied by their body weight.

LET’S USE THE 70KG FEMALE AS AN EXAMPLE AGAIN:

The lower end of their protein range would be: 1.5 x 70 = 105g
The upper end of their protein range would be: 2.0 x 70 = 140g

MOVING ONTO FATS

and no, eating foods high in fats will not cause you to gain body fat.

Incorporating healthy fats into your diet offers a myriad of benefits

for overall well-being.
Healthy fats, such as monounsaturated and polyunsaturated fats,
contribute to heart health and brain function. Fats are essential for
the production of hormones, including sex hormones and hormones
that regulate various bodily functions. Healthy fats contribute to the
maintenance of skin elasticity and hydration. Finally, healthy fats,
specifically foods rich in Omega 3 fatty acids have anti-
inflammatory properties.

THE GUIDELINES TO CALCULATING YOUR FAT INTAKE ARE 0.8 X BODY WEIGHT.
Let’s go back to the 70kg female:
0.8 x 70 = 56g of fats minimum per day.

The rest of your remaining calories will be distributed to carbohydrates.

website @handle
DAILY MINIMUM FIBROUS VEGETABLE INTAKE

Prioritizing fibrous vegetables in your daily diet is essential for maintaining optimal health and well-being.
These vegetables, rich in dietary fiber, play a crucial role in promoting digestive health by preventing
constipation and supporting regular bowel movements. Additionally, fibrous vegetables contribute to
weight management by promoting a feeling of fullness, which can aid in controlling calorie intake and
preventing overeating.

Similarly, Dietary-Induced Thermogenesis (DIT), refers to the energy expenditure that occurs during the
digestion, absorption, and storage of nutrients after eating. Whole foods, in contrast to processed foods,
have a notable impact on DIT due to their nutrient composition and complexity. When you prioritise
wholefoods, particularly those rich in protein and fiber, the body expends more energy during the
digestive process, this means you will actually be burning more calories each day.

Burning more calories = larger calories deficit = more fat loss!

I recommend eating 500g of raw fruits and vegetables every single day.

website @handle
STEP 2: HOW TO SPREAD
YOUR MEALS OUT FOR
RAPID FAT LOSS (MEAL
TIMING/ FREQUENCY)?

Having similar meals each day and at similar times is

important to optimise metabolism, increase energy,
promote muscle growth and enhance training
performance.

It also works to minimise hunger, improve digestion and

reduce food focus.

Therefore, once you have your daily nutrition targets, we

need to create an eating routine to spread them evenly
across the day.

THIS IS VERY SIMPLE.

1. Firstly, determine how many meals you typically

have per day. I personally recommend 3 main meals
and 1-2 snack per day.
2. Look at your diary/schedule and decide on the 4-5
times in your day that you will be eating. The exact
time of each meal does not matter.
3. What matters is:
Aim to eat your meals within the same hour each
day.
Each meal should be eaten a minimum of 3 hours
apart from one another.
you should eat within 90 minutes (before OR after) a
training session.
4. Take your daily calorie range (minus 10%), minimum
protein and minimum fat, and divide these by the
number of meals you will be eating per day.

website @handle
 EXAMPLE:
Daily Calorie Range: 2000kcals
Minimum Protein: 120g Minimum Fat: 60g
Meals Per Day: 4

CALORIES
2000 - 10% = 1800kcals from meals + 200 calorie snack.
1800kcals/3 main meals = 600kcals Per Meal

If you want to add a second snack, simply reduce the calories in your main meals.

Protein & Fat

120P / 3 = 30-40g per meal
60F / 3 = 15-20g per meal.
Add the remaining protein and fats into your snack.

Now that you have the specific calorie and macro numbers for a meal,
we can start to design the recipes.

website @handle
STEP 3: DECIDE WHAT YOU WILL BE EATING

Now we need to design a simple, nutritious meal plan that allows you to hit your daily objectives.

How to do this?

Design 6-7 meals that hit your meal objectives (from step 3) and then rotate/switch them in and out of your
day to day plan.

How to do this:
1. Log into MyFitnessPal: click ‘more’ go to > ‘my meals, recipes & foods’ tab.
2. Select ‘meals’ and click ‘create a meal.’
3. Design the meal for 1 single portion.
4. Add the protein sources you will use for the meal.
5. Add the healthy fat sources (remember to include any cooking oils here.)
6. Add the vegetables you will use in the meal.
7. Finally, add any carb sources.
8. Make sure that your meal hits your calorie, protein and fat requirements from the above steps.
9. Save this meal and name it.
10. Repeat this until you have 6-7 simple tasty meals to rotate through across a week.
11. To track your meals (every time you eat it) click ‘add food’ in MyFitnessPal > go to ‘meals’ and select
the one you ate (if you added any extra ingredients then click ‘add food’ and add them in separately.)

Example (from step 3 numbers)

Mexican Bowl
507kcal meal - 40g Protein - 23g Fat

Ingredients
150g Extra Lean Beef Mince (196kcals, 30g Protein, 8g Fat)
30g Avocado (48kcals, 0g Protein, 4g Fat.)
200g Carisma Potato (93kcals, 3g Protein, 0g Fat)
30g Corn Kernels (19kcals, <1gP, <1gF)
50g Salsa Original Old El Paso (18kcals, <1gP, <1gF)
50g Tomato (8kcals, <1gP, <1gF)
30g Black Beans (33kcals, 3gP, <1gF)
50g Tomato (8kcals, <1gP, <1gF)
50g Red Onion (8kcals, <1gP, <1gF)

website @handle
STEP 4: HOW TO ADJUST THE PLAN/ BRINGING IN
FLEXIBILITY WHILE STILL HITTING YOUR OBJECTIVES.
As you’re probably aware, Bfit is a lifestyle focused coaching service.

This means, the goal is to create a plan that is specific to YOU and works with your lifestyle, and not
against it.

That’s the key to long term adherence and success.

By this stage you will have a completely personalised nutrition.

This means adherence to this plan should almost feel effortless.

Now let’s discuss how we can incorporate social events and occasions into your plan.

Remember, the goal is to hit your overall nutritional objectives.

If you want to switch certain ingredients here and there in your meal, you absolutely can. Just make these
adjustments in your MFP.

Want to eat at your favourite breakfast café on the weekend? Yep, you can do this too. Just track this as
accurately as possible and then ensure the rest of your meals that day are high in protein and fibrous
vegetables.

Below you will find a step by step guide to tracking meals out effectively. That way you will never have to
choose between your fitness goals and social life again. There is a way to achieve both together.

website @handle
 THESE ARE MY TIPS TO ENSURE YOU ARE
ACCURATELY TRACKING YOUR MEALS OUT:

TRACK ALL INGREDIENTS INDIVIDUALLY.

01 Rather than searching for a generic meal in the MyFitnessPal database, such as
“Avocado on toast” or “margarita pizza,” you want to track each ingredient that you
can see separately. For example, if it’s avocado on toast, you want to track the bread,
avocado and any additional ingredients individually.

KEEP YOUR ORDERS SIMPLE.

02 Fancy and overly complex meals can be extremely difficult to track as it’s hard to know
exactly what has been used to prepare the dish. Rather, order meals where you can
clearly see every individual ingredient. I tend to opt for a source of protein (fish, steak,
chicken), a side of carbs (rice, potato) and some steamed veggies. This is much easier to
track and a lot more accurate!

ACCOUNT FOR OILS.

03 Unfortunately, the chefs at restaurants don’t care about your fitness goals, their goal is to
make the food as tasty as possible. This is where added oils come into play. I typically
allow anywhere between 10-30mls of olive oil or butter (depending on the meal I order
and how it looks when it’s prepared).

OVERESTIMATE.
04 If you have specific physique goals it’s important to overestimate the quantity of each
ingredient rather than underestimate. For example, if you’re unsure if your chicken
weighs 150g or 200g, go with 200g to be safe.

ASK FOR SAUCES / DRESSINGS ON THE SIDE.

05 This way you can control how much you put into your meal, it is these calories that add
up extremely fast if not cautious.

DON’T TRY AND BE PERFECT.

06 You’re never going to get it perfect so don’t try to! Be as accurate as you can, then put
your phone away and enjoy your meal.

FOCUS MORE ON THE COMPANY, RATHER THAN THE FOOD.

07 This is a really important tip! Rather than putting too much focus on what you're eating,
focus on enjoying the company that you're with. Remember, this is only temporary and
it's purely for the purpose of reaching your goals in an efficient manner.

CONCLUSION:
If you follow the above calculations and steps to creating your ideal meal plan and stay consistent
with hitting these objectives for 10 weeks, you will be on track to losing 5kg in that time!

website @handle
 CREATE YOUR HEALTHIEST, HAPPIEST BODY WITH B-FIT

BSTRONG, BCONFIDENT, BYOU!

Our methods are dedicated to optimising female health for

lasting fat loss results, whilst living a lifestyle you enjoy!

You can socialise You can results in You can eat You love yourself
and get results just 3-4 sessions a healthy without naked!
week breaking the bank

You can get in and You can follow a You can get results You feel confident
out of the gym at a hyper-flexible diet and Bfit in time for on the beach in a
time that suits you without restrictions summer! bikini

Book your free goal setting call for Isabella and let’s explore
how you can get your best results with BFIT.

BOOK NOW