Steps to create a healthy diet plan:-
- ) Know your fitness goal.
- ) Calculate your daily maintenance calorie and ideal daily calorie intake.
- ) Calculate your ideal daily protein intake.
- ) Calculate your ideal daily fat intake.
- ) Calculate your daily carbs intake.
- ) Arranging food items, meal frequency and timing.
Fitness goal varies with every individual. Some want to lose fat, some want to gain fat, some wants to lose weight, some wants to gain weight, some wants to gain muscle and some wants to be just fit and healthy. I have classified fitness goals in three major categories. They are:-
- ) Building and Gaining:- This category includes people who want to gain muscle( either a little bit of muscle or a whole lot of muscle), gain weight and gain fat. These people have to go for a caloric surplus diet plan.
- ) Losing and Reducing:- This category includes people who want to lose fat( either large or small in number/percentage), lose weight, reduce belly fat, reduce love handles or fat from any specific area. These all come under this category. These people have to go for the caloric deficit diet plan.
- ) Maintain and Improve:- This category includes people who want just to be healthy and fit, to maintain their current weight.
So see under which category you are depending on your fitness goals. And let’s carry on.
Daily Maintenance Calorie and ideal calorie intake:-
Every work which we do burns our body calories whether it is walking, weight lifting, playing basketball or even digesting. The amount of calorie which we burn throughout our day is called as daily maintenance calorie. We should provide our body with a similar amount of calories which we burn through our daily activities. Except for water all other foods contain calories. So in order to be fit, we should be very cautious while creating our diet plan so that we get the perfect amount of calories which fulfils our daily requirement and helps in achieving our fitness goals.
Calculate your daily maintenance calorie by below link:-
Now you know your fitness goals and daily maintenance calorie. Let's move forward and figure out your daily calorie intake.
Depending on your fitness goals we have three categories of daily calorie intake:-
- ) Caloric Surplus( Building & Gaining):- People who want to gain muscle( either a little bit of muscle or a whole lot of muscle), gain weight and gain fat should go with a caloric surplus. In this category, a person consumes more calories than his body requires. After utilizing the required calories the leftover calories are stored in the body in the form of fat and muscles.
Now here some question comes in our mind:-
- Does caloric surplus increases the fat percentage in our body and makes us fat?
- How we can convert unused calories only to muscles but not in fat?
The answer to this question is that we have to send some signals to our body indicating it to store unused calories only in the form of muscles but not in fact. We send these signals through a workout. When we workout we break our muscle tissues and thus our body uses excess calories to repair those tissues instead of increasing fat percentage in our body. Our diet plan also has an important role in this aspect.
How much excess calorie intake should be included in our diet?
The excess calorie intake should be 20% more than daily maintenance calorie level. Like if a person has figured out his daily maintenance calorie and got 2050. Then in case of gaining and building he should consume ( 2050 + 20% of 2050 ) = 2460 calories per day. This will increase the weight of a person but it doesn’t then add more extra 250 calories and figure out your body performance.
2. ) Caloric Deficit (Losing and Reducing):- People who want to lose fat( either large or small in number/percentage), lose weight, reduce belly fat, reduce love handles or fat from any specific area should go with a caloric deficit. In this category, a person consumes fewer calories than his body requires. Due to insufficiently supplied calories, his body starts burning the stored fat and muscles to get the required calories. That is how a person loses weight, fat.
Again this raises some question in our mind :-
- Does going into caloric deficit is good if it starts burning our muscle tissues?
- What to do if we want only fat in our body to be burned nut, not muscles?
Answers to these questions are the same as that of previous question answer. Our workout indicates body to burn only fat from our body but not muscles. This is how we can decrease our body fat percentage by keeping muscle percentage constant or by increasing it.
How much less calorie should we consume in our diet?
The calorie intake should be 20 % less than daily maintenance calorie level. Like if a person has figured out his daily maintenance calorie and got 2050. Then in case of losing and reducing he should consume ( 2050 – 20% of 2050 ) = 1640 calories per day. This will reduce the weight of a person but it doesn’t then subtract more 250 calories and figure out your body performance.
3. ) Maintenance:- People who want just to be healthy and fit, to maintain their current weight should go for caloric balance in their diet. It means their caloric intake should be equal to caloric burnt. Thus in this case body will neither store calories or burn calories stored in the form of fats or muscles. There will be no change in weight, fat percentage or muscle mass.
Ideal daily protein intake in our diet:-
Protein intake depends on the daily activity level of a person. It can be given in four ranges which are as follows:-
- Male/Female is not involved in weight training or any other form of exercise. Then they need ( 0.5 to 0.7 ) gram of protein per pound of their body weight.
- Male/Female doing some form of exercise daily then they need ( 0.8 to 1 ) gram of protein per pound of their body weight.
- Female involved in weight training requires ( 1 to 1.2 ) gram of protein per pound of their body weight.
- Male involved in weight training requires ( 1 to 1.5 ) gram of protein per pound of their body weight.
Decide your protein intake range and calculate your daily calorie intake from protein where 1 gram of protein = 4 calories.
Ideal daily fat intake in our diet :-
Ideal fat intake is 20% to 30% of your ideal daily calorie intake. For example, a person has 2050 as ideal daily calorie intake. Then he must consume fat in the range of (20% of 2050 to 30% of 2050) which equals ( 410 to 615 ) calories from fat. One gram of fat has 9 calories so he should consume ( 410/9 to 615/9 ) = (46 to 68 ) grams of fat per day.
Calculate your daily calorie intake from fat where 1 gram of fat = 9 calories.
Ideal daily carbs intake :-
Now you know your daily calorie intake from protein and fats, so to know daily calorie intake from carbs just subtract daily calorie intake from protein and fats with your ideal daily calorie intake and the remaining calories is to be consumed from carbohydrates. Just divide the calories from carbohydrates by 4 and you will get the daily carbohydrate intake in grams because 1 carbohydrate = 4 calories.
Arranging food items, meal frequency and timing :-
Now you know how much protein, fats and carbohydrates you should consume per day. After knowing these intake the task is to select the ideal sources for these nutrients and to arrange them in proper meals. The meal frequency varies with every individual so just decide your meal frequency and their timings based on your comfort level.
I hope this blog Diet Plan|Create a healthy diet plan by yourself has provided you with sufficient information needed to create a diet plan.