We’ve mentioned the numerous useful methods you should utilize AI to enhance your life
One which’s been a recreation changer for me is utilizing ChatGPT as my diet coach.
Coach ChatGPT lately guided me via a profitable five-pound minimize. It adjusted my macros every week and gave me meals recommendations on the fly. It was tremendous useful.
When you’re seeking to lose some weight, placed on some kilos, or change your physique composition (extra muscle, much less fats), right here’s how you should utilize ChatGPT (or one other AI device) to succeed in your objectives.
Create a Devoted Chat in ChatGPT That Will Function Your Diet Coach
Create a devoted thread inside ChatGPT that can function your diet coach. Identify it “Diet Coach.” Each time you will have a weight-reduction plan/nutrition-related query to pose or an replace to present, you’ll all the time go on to this thread as a substitute of making a brand new chat.
Utilizing a single thread as your diet coach retains issues organized and helps ChatGPT provide you with smarter and extra useful responses. ChatGPT doesn’t robotically keep in mind what was mentioned in one other thread (although you’ll be able to ask it to avoid wasting issues), and until you explicitly re-provide context or check with saved notes, it doesn’t know prior particulars. By conserving all of your nutrition-related “journaling” in a single chat, ChatGPT will retain the complete context — each query you’ve requested, each reply it’s given, and any preferences you’ve shared — permitting it to keep away from repeating explanations, construct on earlier solutions, keep in mind nuances, observe your progress, and provide refinements based mostly on the place you’ve been and the way you’re doing.
Once you initially create your chat, you wish to immediate ChatGPT to let it understand how you need it to behave and provides solutions as your diet coach. I obtained this tip from AI skilled Ethan Mollick in my podcast interview with him.
Right here’s a immediate you should utilize:
I need you to behave as my private diet coach. I’d such as you to be direct, sensible, and evidence-based. Base your steering on the newest analysis in fats loss, muscle achieve, efficiency diet, and behavioral science. Assist me keep constant and make changes week to week based mostly on my objectives, coaching, weight, power, and progress pictures. Be concise, trustworthy, and results-focused — no fluff. I’ll be checking in repeatedly. Deal with this like an ongoing teaching relationship.
Add a Selfie to ChatGPT to Get an Estimate of Your Physique Fats Proportion
One of many classes I obtained from my dialog with Mollick is to experiment as a lot as attainable with AI to see what it may do as a result of its capacities may shock you.
Going into my current effort to shed 5 kilos, I wished to make use of physique fats as a method to measure my progress, and I puzzled if ChatGPT might estimate physique fats proportion based mostly on an image of myself.
I arrange a take a look at to see how correct ChatGPT’s estimate was by scheduling a DEXA scan. On the morning of my DEXA scan, I snapped a shirtless selfie and informed ChatGPT my weight. I then requested it:
Primarily based on my weight of 195 kilos and this image of me, what would you estimate my physique fats proportion to be?
Its reply? 13%.
I then went and obtained the DEXA scan.
My DEXA scan physique fats proportion outcome? 12.6%.
ChatGPT obtained its estimate impressively shut.
As an alternative of utilizing sophisticated or costly methods to measure physique fats, you’ll be able to simply use ChatGPT to gauge it. It’s quick, straightforward, and fairly correct.
As soon as you realize your preliminary physique fats proportion, you’ll have a place to begin to measure your progress.
Ask ChatGPT to Estimate Your Macro/Calorie Targets
After I obtained my physique fats proportion, I requested my ChatGPT diet coach to calculate my macro/calorie objectives based mostly on my age, intercourse, weight, peak, exercise stage, meals preferences, and what I wished to do — lose physique fats.
It really useful I eat 2,400–2,500 energy a day and gave me a macro breakdown to comply with.
Right here’s the immediate I used. Copy and paste it into ChatGPT, altering the main points so it matches your scenario:
Calculate my energy and provides me macro targets based mostly on my purpose and these different particulars about my life and coaching.
My purpose is to lose physique fats whereas sustaining as a lot muscle as attainable. I’m a 42-year-old man. I weigh 195 lbs. I’m 6′ tall. My physique fats proportion is about 13%. I elevate weights 4x per week and do zone 2 cardio 2x per week. I get 10,000 steps each day, however my job is generally sedentary. I favor greater protein, average carbs, and average fats. I eat largely complete meals like eggs, meat, rice, potatoes, and greens.
Please give me each day calorie, protein, carb, and fats targets.
Begin Monitoring Meals and Use ChatGPT to Assist
Now that you’ve your estimated macros/energy, it’s time to place them into use.
Take the macro objectives ChatGPT gave you and plug them into your food-tracking app of alternative. I’ve been utilizing MyFitnessPal for years. It makes monitoring your macros tremendous straightforward. Their database has over 11 million meals (together with meals at most main eating places) with their corresponding calorie rely and macro breakdown. You possibly can even scan the barcode of packaged meals together with your smartphone, and their macro info will likely be entered robotically.
There are different macro-tracking apps on the market. Decide one you want since you’ll be extra seemingly to make use of it.
When you’ve obtained an app, there are a number of methods Coach ChatGPT might help you observe your meals and keep on observe together with your macro objectives:
Generate meal prep concepts. When you’re stumped on what to feed your self so you’ll be able to hit your macro/calorie objectives, ask your ChatGPT diet coach for concepts. Right here’s a immediate you would use:
Are you able to assist me provide you with straightforward, cost-effective meal prep concepts for breakfast, lunch, and snacks that can assist me hit the macro objectives you gave me? I need to have the ability to eat flexibly with my household at dinner, so I’d like these earlier meals to be extra managed and excessive in protein. Prioritize nutritious, complete meals which might be easy to arrange in bulk. I’m okay with consuming the identical factor every single day. Please embody estimated energy and macros for every concept. Generate a purchasing listing based mostly in your concepts.
Estimate macros for home-cooked or restaurant meals. One problem with monitoring is estimating macros for home-cooked meals or gadgets at native eating places. Now, I snap a pic of the recipe or menu merchandise and ask ChatGPT for a tough macro breakdown. It’s not lab-accurate, however it will get me within the ballpark — which is nice sufficient. I enter the estimate manually into MyFitnessPal.
Recommend meals based mostly on remaining macros. Let’s say your loved ones is making an impromptu cease at Chick-fil-A for dinner. You’ve obtained 45g protein, 30g carbs, and 20g fats left for the day. Right here’s a immediate I’ve used for this state of affairs:
Listed below are my remaining macros for the day: ______. What can I get at [insert restaurant] that can match my macros?
Test in With Your ChatGPT Diet Coach
You’ll examine in together with your AI coach on the finish of every week. You might want to do that repeatedly if you would like ChatGPT to be an efficient diet coach, as it’ll enable you make changes based mostly in your progress/setbacks.
Right here’s the immediate you’re going to make use of to your check-ins; additionally add a shirtless selfie:
Weight: [X lbs]
Compliance With Macro Targets: [yes/no]
Coaching: [e.g., 4x/week lifting + 1 HIIT]
Please assess my progress and estimate my present physique fats. Be goal and trustworthy. Make changes to macros/energy if wanted to progress with my fats loss purpose.
Coach ChatGPT tweaks my targets based mostly on my outcomes. Over six weeks, I misplaced a couple of pound per week, dropping to round 11% physique fats, with none guesswork.
Alter Targets as Desired
When you’ve completed your preliminary health purpose together with your ChatGPT diet coach, be happy to regulate it.
I’ve lately shifted from chopping to sustaining round 191–192 lbs. I requested my ChatGPT diet coach what my macros needs to be for this purpose. I’m now consuming 2,800 energy each day and making an attempt to recomp — add muscle whereas staying lean. ChatGPT helps me handle this transition, too.
Every week, I examine in with a photograph, weight, and notes on coaching. If my weight holds regular and I’m nonetheless lean, my AI diet coach retains issues the identical. If my weight jumps too quick or I begin trying softer, it reduces energy barely. It’s fairly dang superior.
Your On-Demand Diet Coach
Might you lose or achieve weight with out utilizing ChatGPT?
After all — folks have been doing it for hundreds of years.
I misplaced 30 kilos a number of years in the past by simply step by step lowering my energy. I additionally did a 15-pound bulk final yr. Didn’t use ChatGPT in both scenario.
However utilizing ChatGPT has made the method simpler, extra exact, and extra constant. It’s like having a diet coach in your pocket. It provides me stable recommendations, helps me troubleshoot sticking factors, and lets me outsource a number of the psychological load. And, regardless that I do know it’s a bot, the encouragement it provides is affirmative and motivating.
Whether or not you’re simply beginning your health journey or fine-tuning years of expertise within the health club, ChatGPT provides a sensible, no-fluff partnership to maintain you on observe.