Looking to get my diet fixed and start a calorie deficit. Does anyone know a nutritionist or have a diet plan they recommend

The easiest thing to do is monitor what you eat for a couple of weeks. Weigh your food and track all of your calories.

Once you have a baseline for how much you are eating, reduce that calorie intake by 15-20% to get into a deficit. This will require measuring/tracking your food until you get into a routine. You have to understand how much you are eating. Humans are horribly bad at "eyeballing it" or estimating how much they eat.

Second thing - aim for 1 g of protein per lb of target body weight. If you want to weigh 190 lbs, target 190 g of protein per day.

1 g of protein has 4 calories. So 190 g protein is 760 calories. Subtract the calories from protein from your daily total, and divide the rest between carbs and fat, depending on your preference. You could divide it evenly, or eat more carbs/less fat or more fat/less carbs based on your preference. But don't exceed your daily calorie goal.

1 g of carbs has 4 calories, and 1 g of fat has 9 calories. You have to watch your fat intake to maintain a calorie deficit, because it can really throw things out of proportion.

If you feel like you need more support/direction, I highly recommend this plan (run by 2 Aggies).

https://www.mastermymacros.com/

I bought the program listed above for a family member who isn't quite ready for the commitment. Talked with the owners and they'll let me transfer it over to someone else. I paid $250 for the full program and resources. I'd take $100 for anyone interested.

See if your insurance will cover something like Nourish. I worked with a nutritionist last year from there and was really happy. Some video calls, checkins and lots of tips and recipes.

Aznaggiegirl is a registered dietician and posts on here. Not sure if she does private coaching.

But, regardless, big difference between a registered dietician and a nutritionist. Almost anyone can call themselves a nutritionist, but an RD is like an RN, or other degree. Has strict requirements. Just be careful who you may choose to get advice from.

bigtruckguy3500 said:

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Aznaggiegirl is a registered dietician and posts on here. Not sure if she does private coaching.

But, regardless, big difference between a registered dietician and a nutritionist. Almost anyone can call themselves a nutritionist, but an RD is like an RN, or other degree. Has strict requirements. Just be careful who you may choose to get advice from.

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if you have her contact let me know I agree greater difference

GigEmADED said:

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bigtruckguy3500 said:

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Aznaggiegirl is a registered dietician and posts on here. Not sure if she does private coaching.

But, regardless, big difference between a registered dietician and a nutritionist. Almost anyone can call themselves a nutritionist, but an RD is like an RN, or other degree. Has strict requirements. Just be careful who you may choose to get advice from.

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if you have her contact let me know I agree greater difference

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She posts here periodically, but you've got stars, so you should be able to PM her, I think - https://texags.com/account/profile/81560

That being said, my #1 recommendation for the average person is just eliminate as much ultraprocessed food as possible, and limit processed foods in general. You'd be surprised at how much of a difference that makes. Throw in some quality proteins from beef/chicken/eggs/fish, and some healthy fats from olive oil, nuts, avocados, etc., and you will probably have no problem dropping weight initially.