NT Wellness™ Metabolic Nutrition Guide

Weight Range: 150–199 lbs

Protein First. Muscle Protected. Results That Last.
The goal is not simply weight loss. The goal is preserving muscle, supporting metabolism, and building habits that last.

Understanding This Weight Range

Clients in the 150–199 lb range may experience stronger appetite suppression early in their program. While reduced hunger can feel like success, it also makes protein, hydration, and nutrient intake even more important.

At NT Wellness, we focus on fat loss while protecting lean muscle mass, supporting metabolism, and tracking progress beyond the scale.

Macro Principles

Protein helps preserve muscle, support metabolism, improve satiety, reduce regain risk, and improve recovery.

Healthy fats: avocado, olive oil, nuts in moderation, salmon, sardines, and other fatty fish.

Limit: fried foods, heavy sauces, excess cheese, and fast food. Higher-fat meals may worsen nausea, bloating, or digestive discomfort.

Complex carbs: oatmeal, sweet potatoes, brown rice, quinoa, beans, and berries. Carbs are not the enemy; they support energy, recovery, and muscle tissue.

Sample Daily Meal Plan

Breakfast: ¾ cup non-fat Greek yogurt, 3 egg whites, ½ cup mixed berries, water or black coffee.
Approx: 28g protein / 280 calories

Lunch: 4 oz grilled chicken breast, mixed greens, cucumber, light vinaigrette, ½ cup brown rice.
Approx: 35g protein / 380 calories

Dinner: 4 oz baked salmon or cod, 1 cup steamed zucchini or broccoli, ½ medium sweet potato.
Approx: 32g protein / 360 calories

Snack Options: low-fat cottage cheese, protein shake, edamame, turkey slices, or high-protein yogurt.

Healthy Progress Looks Like

Healthy fat loss averages 0.5–1.0 lb per week. Slow progress is often sustainable progress.

Non-scale wins include reduced cravings, less food noise, better sleep, improved energy, improved mood, better consistency, clothes fitting differently, reduced waist measurements, and improved body composition.

Risks of Rapid Weight Loss

Rapid weight loss may increase the risk of:

• Muscle loss
• Fatigue
• Gallbladder complications
• Nutrient deficiencies
• Weight regain
• Metabolic slowdown from under-eating

The goal is sustainable transformation, not crash dieting.

Body Composition Over Scale Weight

The scale cannot tell the difference between fat, muscle, water, glycogen, or inflammation. This is why NT Wellness emphasizes body composition, measurements, protein intake, and consistency.

The scale tells part of the story. Body composition tells the whole story.

Hydration & Movement Goals

Water: 80–120 oz daily

Walking: 1.5–2 miles twice weekly minimum

Strength Training: 2–3 times weekly to support muscle retention and metabolism.

NT Wellness™ Success Principles

Protein First • Preserve Muscle • Hydrate Daily • Move Consistently • Focus on Body Composition • Expect Gradual Progress • Build Habits That Last • Progress Over Perfection

“You deserve to feel this good.”