A female friend asked me to help her plan a diet to lose some weight after the new year. The thing is, I’m a guy, so most of my experience is with helping guys hit their goals, whether it’s gaining or cutting, plus stuff like supplements. Honestly, this feels a little out of my comfort zone.
From what I know, she’s only looking to lose around 10-15lbs. She’s already in good shape-lifts regularly and does cardio—and doesn’t want to rely much on supplements. She’s thinking something like 4-6 smaller meals adding up to about 1500 kcal/day.
Her biggest struggles are an irregular schedule (she bartends) and eating mostly low-fat foods that don’t keep her full, so she ends up snacking a lot.
Any tips, suggestions, or advice would be super appreciated!
P.S. She’s 29 and around 22% body fat, if that helps.
Sounds like she’s already doing a lot right tbh. Maybe bump protein and fats a bit so she’s not starving all day - low fat diets can backfire hard
sounds like she just needs more protein and some real fats so she’s not starving an hour later bartending shifts are brutal, I used to live on “healthy” low fat stuff too and just ended up raiding snacks all night. Once I added eggs, salmon, avocado, stuff like that, cravings chilled way out. Also 4 to 6 meals is cool but if her schedule is chaos, 2 or 3 bigger meals + easy grab snacks might actually work better
Bartending is a total diet killer because you’re surrounded by bar snacks and late-night pizza runs after a shift. If she’s 22% body fat, she’s already lean, so those last 10 pounds are going to be stubborn as hell. The "low-fat" trap is exactly why she’s snacking—fat is what actually tells your brain you're full. If she keeps eating "diet" food with zero fat, her hunger hormones are going to stay red-lined all day.
she might be making it harder than it needs to be. low fat foods are the worst for hunger. add some eggs avocado nuts or even fattier meat and she’ll probably snack way less without trying. also bartending = liquid calories everywhere so that alone can stall things 😅
1500 might work for some but if she’s active on her feet all night it could end up making the snack cravings worse
