Why Diet Matters After CoolSculpting
CoolSculpting helps you target stubborn fat, but maintaining and enhancing your results is up to you. It’s important to understand that CoolSculpting and weight loss are not the same. Get tips for your CoolSculpting recovery.
While CoolSculpting kills targeted fat cells, it doesn’t prevent you from gaining weight elsewhere. To maintain and maximize your results, you’ll need a healthy diet and lifestyle. Learn more about the differences between CoolSculpting vs. weight loss here.
What Should I Eat After CoolSculpting?
A healthy diet after CoolSculpting should follow a balanced macronutrient ratio to support optimal results. A recommended guideline is:
Macronutrient Breakdown for Diet After CoolSculpting
- Protein: 30-35% of total daily calories. Protein supports muscle repair, boosts metabolism, and keeps you feeling full longer.
- Carbohydrates: 40-50% of total daily calories. Focus on complex carbs, like whole grains and vegetables, for sustained energy and blood sugar regulation.
- Fats: 20-30% of total daily calories. Prioritize healthy fats, like those found in avocados, nuts, and olive oil, to support brain function and hormone regulation.
A balanced diet is key:
- Calorie Intake: Your daily calorie needs depend on your weight and goals. Use these general guidelines:
- For maintenance: Multiply your body weight (in pounds) by 15. For example, a 150-pound person would aim for about 2,250 calories per day.
- For weight loss: Multiply your body weight by 12. For example, the same 150-pound person would target 1,800 calories daily.
- For an active lifestyle: Increase intake slightly, using 16–17 calories per pound of body weight.
Why Balanced Macros Matter After CoolSculpting
Eating the right balance of nutrients is crucial:
- Protein: Your protein intake should be based on your body weight. Most adults need 0.8–1.2 grams of protein per pound of body weight daily to maintain muscle and support fat loss. For example, if you weigh 150 pounds, you should aim for 120–180 grams of protein per day. Spread this out across your meals.
- Real-life example: A 150-pound person might have 40 grams of protein at breakfast (e.g., an omelet with egg whites and turkey), 50 grams at lunch (e.g., grilled chicken salad), and 30 grams at dinner (e.g., salmon and quinoa), with a snack of Greek yogurt adding another 20 grams.
- Carbohydrates: Choose complex carbs like whole grains, sweet potatoes, or quinoa to maintain energy levels. Complex carbs are digested slowly, providing sustained energy throughout the day. This helps regulate blood sugar levels, preventing spikes and crashes that can lead to cravings. Additionally, these carbs support fat loss by fueling workouts and promoting a steady metabolism.
- Healthy Fats: Avocados, nuts, and olive oil are great options. Fats aren’t the enemy—they support hormone regulation and brain function.
- Fiber: Incorporate fruits, veggies, and legumes. Fiber aids digestion and helps flush fat cells. However, keep in mind that foods high in fiber, such as chia seeds and nuts, are also typically high in calories. While they’re nutrient-dense and beneficial, portion control is essential to avoid overconsuming calories.
Are There Foods to Avoid Post-CoolSculpting?
Avoid:
- Processed foods: High in sugar and salt, they can lead to bloating and weight gain.
- Sugary beverages: Soda and energy drinks spike blood sugar without adding value.
- Alcohol: Moderation is key. Excess alcohol can slow down your body’s fat metabolism.
Focus on whole, nutrient-dense foods to support your body’s natural recovery. Get tips for your CoolSculpting recovery.
How Does Diet Affect CoolSculpting Results?
Your results depend on consistency:
- A poor diet can lead to weight gain, even in treated areas.
- Staying hydrated supports your lymphatic system, flushing out fat cells.
- Portion control ensures you don’t undo the progress CoolSculpting helps you achieve.
Can I Lose More Fat Through Dieting After CoolSculpting?
CoolSculpting permanently removes treated fat cells, but a healthy diet can help you lose fat elsewhere and maximize your results. You can lose more fat through dieting after CoolSculpting or by focusing on weight loss methods in combination with body contouring treatments like CoolSculpting. Focusing on nutrient-dense meals that are balanced in protein, healthy fats, and complex carbohydrates can support further fat loss. Consistency is key, as gradual and sustainable dietary changes help maintain your metabolism and prevent overindulgence. Incorporating fiber-rich foods and staying hydrated also play critical roles in supporting fat loss and maintaining your CoolSculpting outcomes. Get tips for your CoolSculpting recovery.
Is It Necessary to Follow a Strict Diet After CoolSculpting?
Not strict, but intentional. Small, sustainable changes, like eating balanced meals and exercising regularly, make a big difference. Crash diets can be counterproductive, causing fatigue and hormonal imbalances.
Additional Tips for Best Results
- Hydration: Ideally, drink at least your body weight (in pounds) in ounces of water every day. So, if you weigh 150 pounds, drink 150 oz. Staying hydrated supports the fat-flushing process and keeps your lymphatic system functioning efficiently.
- Exercise: Women often think that cardio is the secret to weight and fat loss, but strength training plays an important role and should be incorporated regularly. Aim to do strength training at least 2–3 times per week, combined with 2–3 sessions of cardio lasting 30–40 minutes. Strength builds muscle, which burns calories even at rest, making it an essential part of any fitness routine.
- Portion Control: Stick to moderate portions to avoid overindulging.
Recommended Weekly Meal Plan
Here’s a suggested weekly meal plan to help you maintain and maximize your CoolSculpting results. Each meal balances protein, healthy fats, complex carbs, and fiber for optimal recovery and fat loss.
Monday
- Breakfast: Greek yogurt with fresh berries, chia seeds, and a drizzle of honey.
- Lunch: Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and balsamic dressing.
- Snack: Handful of almonds and a small apple.
- Dinner: Baked salmon with quinoa and steamed broccoli.
Tuesday
- Breakfast: Scrambled eggs with spinach and whole-grain toast.
- Lunch: Turkey wrap with whole-grain tortilla, hummus, lettuce, and cucumber slices.
- Snack: Carrot sticks with guacamole.
- Dinner: Grilled shrimp stir-fry with brown rice and mixed vegetables.
Wednesday
- Breakfast: Smoothie with spinach, banana, almond butter, and protein powder.
- Lunch: Quinoa bowl with black beans, grilled chicken, avocado, and salsa.
- Snack: Hard-boiled egg and a handful of cherry tomatoes.
- Dinner: Lean beef or tofu taco bowl with lettuce, salsa, and a sprinkle of cheese.
Thursday
- Breakfast: Oatmeal with almond milk, sliced banana, and a teaspoon of peanut butter.
- Lunch: Grilled salmon Caesar salad with a light dressing.
- Snack: Plain Greek yogurt with a handful of walnuts.
- Dinner: Baked chicken breast with sweet potato wedges and green beans.
Friday
- Breakfast: Avocado toast on whole-grain bread topped with a poached egg.
- Lunch: Turkey and avocado lettuce wraps with a side of mixed fruit.
- Snack: Celery sticks with almond butter.
- Dinner: Grilled pork chops with wild rice and steamed asparagus.
Saturday
- Breakfast: Protein pancakes with a small amount of maple syrup and fresh fruit.
- Lunch: Chicken and veggie soup with a side of whole-grain crackers.
- Snack: Cucumber slices with hummus.
- Dinner: Pan-seared cod with roasted Brussels sprouts and mashed cauliflower.
Sunday
- Breakfast: Smoothie bowl with spinach, frozen berries, almond milk, and granola.
- Lunch: Grilled chicken Cobb salad with a hard-boiled egg and avocado.
- Snack: Small handful of trail mix.
- Dinner: Grilled turkey burger (no bun) with a side of sweet potato fries and mixed greens.
Grocery List
- Proteins: Chicken breast, turkey, salmon, cod, shrimp, lean beef, eggs, Greek yogurt, protein powder, tofu.
- Carbs: Whole-grain bread, quinoa, brown rice, wild rice, oats, sweet potatoes, whole-grain tortillas, granola.
- Fats: Avocado, olive oil, almond butter, peanut butter, walnuts, almonds.
- Fruits: Berries, bananas, apples, mixed fruit.
- Vegetables: Spinach, mixed greens, broccoli, cherry tomatoes, cucumber, carrots, asparagus, Brussels sprouts, green beans.
- Others: Chia seeds, hummus, salsa, balsamic dressing, trail mix, almond milk, light Caesar dressing.
FAQs and Answers
- How soon can I exercise after CoolSculpting?
Light activity is fine immediately. Wait 2–3 days for more intense workouts. Get tips for your CoolSculpting recovery. - Does hydration really help after CoolSculpting?
Yes, staying hydrated supports your lymphatic system to process treated fat cells. - Can I eat junk food after CoolSculpting?
Occasionally, yes. But a balanced diet will help maintain results long-term. - How long will it take to see results from CoolSculpting?
Most clients start to notice changes in 4–6 weeks, with final results around 3 months. - Will I gain weight if I don’t diet after CoolSculpting?
You won’t regain treated fat cells, as they are permanently removed from the body. The remaining fat cells can increase in size if you overeat.
