Week 1- 2lbs lost and a 1% Body fat reduction!

Using the equations included in the Plant-Based 4 Running cookbook to calculate my daily energy needs the figures came to 2661 kcals based on moderate daily activity and exercising 3-5 times per week. In order to achieve my target weight loss of 2lbs per week the science suggests a calorie deficit of 1000 kcals/day so my target intake was therefore 1661 kcal/day. By using the recipes in the book, which give you the calorie and macronutrient breakdowns, my weekly total average intake was actually 1672 kcal. I love cooking and I love the food and I also love the fact that I did lose the first 2lbs and 1% off my body fat measurement in the first week! This was despite having a bit of a blip on the Saturday and a 2000 kcal day! The macro and micronutrient analysis showed that with the exception of iodine, the diet was 

well balanced and gave me all the minerals and vitamins I needed. I found that logging my food daily on Nutritics, and planning each day in advance meant I avoided snacking late at night and didn’t get over hungry, with fruit being my go to snack. Favourite recipes of the week were Black Bean Soup, which served as dinner one night and lunch on the next day, and Satay Peanut Pasta, which is not only delicious but gave me plenty of carbohydrate (86g) and protein (23.1g) as well.


Let’s see what Week 2 brings but up to date scientific theory into practice is certainly working for me. The quick and easy recipes are really helping me to ensure I eat both healthfully and in line with calculated calorie targets!

Using nutritional science to achieve weight loss!

Being a sports nutritionist with an MSc in Applied Sports Nutrition I have an understanding of the science behind weight loss and energy balance. Calories out have to exceed calories in to achieve weight loss. But can I put it into practice in a way that will work for anyone on a whole food plant-based (WFPB) diet?

Since starting a WFPB diet around 10 years ago and after an initial weight loss of around 7 lbs my weight’s plateaued. I have decided to use a scientific approach to weight loss with the objective of getting back to my last rugby playing weight of 12st 8lbs (80kg) which was over 20 years ago! I am starting at 13st 3lbs (84kg)and am aiming to lose the 9lbs steadily at a rate of 2lbs/week over 4-5 weeks. The science suggests that a calorie deficit of approx. 1000kcal/day should enable me to achieve this. So by increasing my energy expenditure, by exercising more, while decreasing my energy intake, by monitoring what I eat, I should be able to get to the weight I am aiming for. I also want to ensure that my new “playing” weight of 80kg is maintained so the lifestyle changes I am making need to be sustainable too! I will also be monitoring my body fat % throughout using a Bodpod machine I have available at work, with a starting value of 20.2%, and seeing if I can get this down to around 17%, which is a much healthier level for my age and gender.

I will be using the recipes in the Plant-Based 4 Running cookbook and nutrition guide to help me in this process. All the recipes in the book have the energy and macronutrient contents calculated for me. I will also be using a software programme called Nutritics to monitor and track my daily food intake which will give me breakdowns of both the macro and microntrient content as well.

These tools should enable me to track my energy expenditure and energy intake to ensure that I achieve the right energy balance, eat healthily and enable me to lose the weight gradually and sustainably!

Wish me luck!


Philip Woodbridge MSc BA(Hons) SENr

P4S Nutrition