Tips to structure your diet plan as per weight loss or weight gain target.
Making a diet plan is essential to your fitness regimen. When looking to come with one, shun all ideas of skipping your regular meals of the day, as it is a very haphazard and unhealthy way of eating. You actually need to keep your energy levels up to enable workouts and this would happen only if you eat well. By following the steps given below, you would be able to make your own diet plan and be successful to achieve your fitness goals.
How to Make a Diet Plan
Know your BMI – You can calculate your BMI (Body Mass Index) by taking your weight and dividing it with your height in inches, followed by squaring and multiplication with 703. If this sounds too geeky, go to a website which offers BMI index scale. You will just need to mention your height and weight and the BMI value would be reflected. If your BMI is between 18.5 and 25, it is acceptable according to Centers for Disease Control and Prevention, USA. Your BMI value would tell you whether you need to lose, gain or stick to your current weight.
Set targets – If you do not lie in the ideal weight range, it means you have to either lose or gain weight gain. There is a formula to determine your target weight. Choose a specific target BMI. Divide it by 703. Now, multiply it by the squared value of your height in inches. Your weight target is the difference between this value and your current weight. This calculation is relevant whether you want to lose or gain weight.
Losing or gaining calories – Set a target for losing or gaining calories daily. The ideal value that is suitable for most people is 500 calories either way. For this, a nutrition database which mentions the calorie content of each and every food should be looked up. Moreover, a calculator that measures the calories burned daily also needs to be used. This would help you to work out the daily calories burned as well as consumed.
Nutrient content based on target – You need to manage the intake of your micronutrients along with calories intake. Ideally, it should be based on keeping the source of calories to 60 per cent of carbs, 30 per cent of protein, and 10 per cent of fat. This means in a diet plan which restricts your calorie intake to 2000, you should ensure that you get 200 calories from fats, 600 from proteins, and 1200 from carbohydrates.
Always stick to your diet plan which includes paying heed to the no. of calories that you consume and burn daily. You can get information on the nutrient content of the food from the USDA's National Nutrient Database. It can help you achieve your target after you create your own diet plan.
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