Diet is simply a calorie food you eat to decrease, maintain, or increase body weight or to prevent diseases and to maintain health. There are many different types of diets in the world to follow. But then, the question arises “How To Prepare Your Own Diet Plan?”
Don’t know how to prepare your own Diet plan? Here are the 5 steps to prepare your own healthy diet plan.
How to prepare your own Diet plan?
Here are the 5 steps to prepare your own diet plan.
1. Goal Setting
Whether it is Fat loss, muscle building, and overall health, this is the first and foremost step. You need to have a clear goal and a strong reason for everything. You should think in the long-term and you should divide it into small SMART goals to achieve your long-term goal.
Setting a SMART goal is very important to tackle each step of your goal at a time.
S – specific
M – measurable
A – achievable
R – realistic
T – time-bound
2. Decide your approach
How your goal should be? Enjoyable, Realistic, and Aggressive. Let’s try to understand the rationale behind this. But before that, let me ask you a very simple question. If you are eating junk over a long period of time and if you suddenly cut all the junk and start eating vegetables and fruits. Will you succeed in doing so?
The enjoyable approach will allow you to eat 30% of the calories from the foods you like.
The realistic approach allows you to eat 20% of the calories from junk.
The aggressive approach is the strict type that allows you to eat 0-10% of calories from junk. This approach is preferred only when you are super motivated.
Let me give you an example if you are having 2,000 calorie dietEnjoyable approach – 1,400 calories (70%) from Healthy foods and 600 calories(30%) from junk.Realistic approach – 1,600 calories (80%) from Healthy foods and 400 calories(20%) from junk.Aggressive approach – 1,800-2,000 calories (90-100%) from Healthy foods and 0-200 calories(0-10%) from junk.
All these approaches will give you the results of your trust and enjoy that particular approach. At the end of the day, calories matter.
3. Calculate your TDEE
Total Daily Energy Expenditure is the total number of calories that you burn in a day including physical activity. Now to calculate TDEE, there are so many other factors involved like Basal Metabolic Rate(BMR), daily activity level, Thermic Effect of Food – TEF (the calories burn to digest the food you eat).
You may get confused after knowing all these terms. Simply use an online TDEE calculator to calculate your TDEE according to your goal.
4. Choose macros split
Let’s get to the basics. There are 3 macronutrients. Proteins, Fats, and carbohydrates. Macronutrients are the nutrients required in large quantities.
In your total TDEE,25 – 30% of calories from Proteins. i.e., approximately 1.2 to 2 grams of protein per kilogram of your bodyweight.
25 – 40% of calories from Fats and
30 – 50% of calories from Carbohydrates are recommended.
Next, you need to choose foods accordingly and split the calories into 3 big meals or 5 small meals.
5. Monitor your progress
This is the main step most people lagging. You need to monitor your progress on a regular basis. The more often you monitor your progress, the greater chance that you will succeed. Changes can be made according to your progress.
Be realistic. Don’t expect magical results.
As usual, nothing happens overnight. Do not copy others’ diets because the food that suits A may not suit B. Do not google the best diet for fat loss, muscle building, and overall health. This is what most people do.
The best diet is the one that suits you and gives results. You might feel difficulty in calculating all micros and macros in good proportions. That’s why Nutritionists, Diet planning experts exists. Trust the process and keep going.
I hope this article(How to prepare your own Diet plan) is helpful for you.
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