Image of a woman eating junk food.

How to plan for high calorie days

When losing fat, the last thing you want to do is throw your life away. You are trying to lose fat to enhance your life, and there is no reason why you cannot enjoy the process. By indulging yourself in social events and holidays, you create a fat-loss lifestyle that is more sustainable.

Image of a woman planning out her diet.


Plan ahead.

High-calorie days won’t derail your progress if you use some strategy.

The first step towards a sustainable strategy is to plan. Try to reduce the number of impromptu high-calorie days and make sure you enter them with a plan.

For example, if you know you’ll be going out to drinks with friends in the evening or heading out to a friend’s birthday party, you can easily plan ahead.

To offset planned high-calorie days, give yourself a buffer.

Much like budgeting money for a big purchase, you can budget your calories daily or weekly.

This is one reason why people find Intermittent Fasting an effective tool for losing fat.

Man drinking a glass of water during his fast.


Intermittent fasting?

Put simply, intermittent fasting is forgoing calories over some time so that those calories can be consumed later.

Fasters are simply budgeting their calories, saving them for bigger meals.

The most popular method of intermittent fasting is the 16/8 method, where practitioners will not eat for 16 hours to consume all of their calories in an 8-hour window.

This strategy comes in handy when you have a big dinner planned. By forgoing consumption over a 16-hour window, you have much more freedom in that 8-hour window.

When practicing intermittent fasting, make sure you still hit your protein goals.

To ensure that no muscle is lost during your fat loss phase, it is critically essential that you still hit your protein targets, even when fasting.

Here is an example of utilizing intermittent fasting on a high-calorie day:

Graphic of example of using intermittent fasting on a high calorie day.
Image of people drinking alcohol


A quick note on alcohol.

Most people have a drink now and again, and this is not inherently bad as long as it is done in moderation and the calories are still counted.

The average shot of clear liquor has about 100 calories. The average beer can range from 100 to 250 calories.

Even though these are liquids - they still have calories.

Mixed drinks carry additional calories in the juices and sugar syrups added.

We like to opt for a small amount of drinks, ordering a clear shot of liquor in a club soda with lime or orange. This is the lowest calorie option at the bar.

Image of a man doing pushing at a park.

Weight loss is complex, but nature can help.

10 Supplements That Support Healthy Weight Loss (& Why)

By eliminating micronutrient deficiencies, you ensure your body operates as it should.

Unfortunately, due to our environments and nutrient-void diets, avoiding micronutrient deficiencies is becoming increasingly challenging.

Below is a list of our top recommended supplements for fat loss:

Below, you will find how to implement the supplements above into a daily routine:

Graphic of a chart showing the supplement daily routine for weight loss.

Natural Supplements That Help Support Weight Loss: