Guide to the Recipe Levels
You may notice in the expert tips section that I’ve divided all recipes into three levels. You are, of course, welcome to enjoy recipes from any category that you wish (I certainly do).
However, choosing more level one recipes may be more supportive of a weight loss goal. When chosen consistently, level three recipes are better for weight maintenance (or weight gain) and those with active lifestyles. Here is how I have decided to categorize:
Level 1: May Help Support Fat Loss
These recipes will contain plenty of filling protein, fiber, and/or water to help with satiety for fewer calories. Per serving these recipes will usually contain:
≤ 500 calories for meals, ≤ 100 calories for snacks
Level 2: Transition or Weight Maintenance
The recipes at this level may help those who have met their weight goal and are transitioning to their maintenance calorie level. Maintenance for some smaller and/or less active individuals may be here. On the other hand, some larger-bodied individuals may succeed with weight loss here. Per serving these recipes will typically contain:
501-700 calories for meals, 101-200 calories for snacks
Level 3: Weight Maintenance and Active Lifestyles
Some of the food I eat currently fits this category. These nutrient-rich recipes contain adequate calories to help support my active lifestyle while still keeping me in healthy weight maintenance. Per serving these recipes will usually contain:
> 700 calories for meals, > 200 calories for snacks
Bread and grain-based desserts are the top two sources of calories in American diets; this includes whole-grain varieties. It may be easier to create the calorie deficit needed for weight loss by limiting products made with flour.