If you’re tired of chasing every new “miracle” diet, you’re in the right place. True, sustainable weight loss comes down to mastering six simple nutrition layers—no gimmicks required. Here’s how to stack them in the most effective order:

1. Calories
2. Diet Composition
3. Macronutrients
4. Meal Timing
5. Hydration
6. Supplementation

Let's dive in!

1. Calories: Your Foundation -Energy balance:

• Weight loss happens when you burn more calories than you eat.
• How to adjust: Eat a bit less and move a bit more each day. I know this is easier said than done, but I promise it will make sense as you read on.
• Why it’s hard: Highly processed foods are designed to make you keep eating.

Which leads us to our second point....

2. Diet Composition: Fill Up on Real Food

• Focus on whole foods: Lean protein, whole grains, fruits, veggies, low‑fat dairy, nuts, and beans.
• Aim for 85% “in‑the‑food‑group”: That keeps you full with fiber, protein, vitamins, and minerals.
• Limit: Added sugar, excess salt, saturated fat, and alcohol.

Doing this will provide our body with the right amount of fiber, protein, vitamins, minerals, and antioxidants, which helps us feel satisfied and full and supports our calorie intake.... Helping us not to overeat.

3. Macronutrients: Fine‑Tune Your Plate

• Protein: 0.8–2.2 g per kg of body weight. Higher end if you lift weights or are in a deeper calorie cut.
• Fat: 20–35% of your calories (0.3–1 g per kg). Choose nuts, seeds, plant oils—and yes, quality seed oils.
• Carbs: 45–65% of calories, or whatever’s left after protein and fat. Focus on whole grains, fruits, and veggies; drop the refined carbs.
• Fiber: 25–38 g per day to keep you satisfied.

Eating the right ratio of protein, healthy fats, and carbohydrate sources that have fiber will once again support your effort in maintaining your energy (calorie) balance.

4. Meal Timing: Control Hunger

• Structure: 3–5 meals daily (I usually do 4 meals + 1–2 snacks).
• At each eating occasion:
  • 20–40 g of protein
  • 3–7 g of fiber
  • Foods from at least three food groups
• Workout fuel: Simple carbs before; carbs + protein after.

Timing your intake and choosing whole, nutrient-dense foods can significantly influence your ability to manage hunger, which supports overall calorie intake. Each meal with the right food choices and macronutrient ratios will help keep you full for 2-4 hours. Then you do this multiple times daily - guess what, you make sticking to your Claire budget 1000X easier.

5. Hydration: Don’t Mistake Thirst for Hunger

• Daily goal: 0.5–1 oz of water per pound of body weight (≈2–3 L for most people).
• Why it matters: Staying hydrated helps curb excess snacking your body’s thirst and hunger signals can feel the same.

6. Supplementation: Fill the Gaps

• When to consider: If you can’t quite hit your nutrient targets from food alone.
• Common picks:
  • Protein powder (if you need more protein)
  • Multivitamin (for general coverage)
  • Psyllium husk (extra fiber)
  • Creatine monohydrate (if you’re strength training)
• Reminder: Supplements are just extras if you already eat a balanced, whole‑food diet.

Put It Into Practice

Master these six tiers, and you’ll never feel fooled by the next flashy diet fad again. Start by tracking your calories for a week, then gradually layer in the other steps. Small, consistent changes add up to big results!

If you’d like a personalized roadmap to your goals, just reply to this email—I’m here to help.

Noah Quezada, RDN

Noah’s Nutrition

​Watch the 9 Habits I'd Master to Lose Weight Before Summer​

P.S. I have three spots available for the 12-week 1:1 coaching. Apply here.​