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how to create a diet plan for yourself

how to create a diet plan in as little as 30 minutes


The thought of creating your own custom diet plan is very boring and the be honest, most people will just give up half way through. This is why we wanted to tackle the issue and create a short guide on crafting the perfect diet plan that will give you the right amount of nutrition and really kick your body into the highest fat burning gear.


Why is it important to create a custom diet plan?


To be successful with weight loss you must be making sure that you take in the right amount of calories per day. Since weight loss is dependent on you consuming less calories each day than what you burn off through all of your physical activity, by getting your calorie intake correct you can make sure that you’re using fat as fuel essentially.


how to create a diet plan for yourself

Those who don’t take the time to plan out a customised diet program are going to find that they’re much more likely to make unhealthy food choices because they really have no idea what to eat and when, not to mention they don’t have healthy meals and snacks prepared to turn to.


By creating a customised diet you’ll always be able to assess your progress and make corresponding changes to the current plan you’re using, literally guaranteeing success, sounds good right?


How long with it take to do?


Looking at most people who don’t have a basic knowledge of how many calories are in the foods they eat, you can expect to put in a couple of hours creating your own meal plan – including all the meals that you will eat throughout the week.


But after the initial learning process is complete and you get into a stride, it shouldn’t take you more than 30-60 minutes on a weekly basis to come up with a new meal plan for that week, if you want to change it weekly that is. Some folks like to change it by weekly or even monthly, depending on their goals.


How to create a diet plan for yourself in 5 steps:


1. Set your calorie intake


For a lot individuals you will require somewhere between 10-13 calories per pound of body weight to see fat loss taking place. If you’re more active use the higher end of that scale and if you’re less active, use the lower end.


For those who are looking for weight maintenance, 14-16 calories per pound will be a better guideline to use. Also remember that these are just approximations and after following a diet for a few weeks you should adjust your calorie intake if necessary based on the results you see.


2. Set your protein intake


For best weight loss purposes, consume 1-1.5 grams of protein per pound of body weight each day. Remember that protein contains 4 calories per gram so you can use this to determine how many calories from protein you should eat.


3. Set your carbohydrate and dietary fat intake


There are no specific requirements for exactly how many grams of carbs and fats you must consume as everyone is different, but you must make sure that the total amount eaten equals the target calorie intake you’ve set.


how to create a diet plan for yourself

So subtract your protein calories from your desired daily calorie intake and that gives you how many calories you have to devote to carbohydrate and fat rich foods. Keep in mind that carbohydrate rich foods also contain four calories per gram while fat rich foods contain nine.


4. Set your meals


Divide your calorie intake up by five or six meals (or however many you want to eat) and then make sure to take in some protein with each meal. In addition to the protein, add in some carbs and/or fats as well as vegetables.


Vegetables contain very few calories so you don’t usually have to worry about these adding to your total daily calorie intake.


5. Plan out the foods to eat for each meal


Use an online food database such as Calorie King to figure out how many calories, proteins, carbs, and fats are in the foods you enjoy eating and place them into your plan accordingly. Remember to choose foods that are as unprocessed as possible for best results, natural is best!

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