Honestly, most of us are busy from the second we open our eyes to the second we go back to bed. For this reason, our kitchen blenders have become our best friends, perfect for whipping up those super easy and nutritious protein shakes and smoothies that will replace our meals and fill us up with new energy.If you’ve been surfing the internet for some new recipes for your shakes, you probably came across those containing collagen and whey as your sources of protein. While whey is a household name in the world of protein shakes, the question is can collagen give you the same benefits? Well, with its promises of healthy skin, it truly seems like a perfect addition to our grab-and-go morning meals. But, before you ditch whey, here’s what you need to know about these proteins and the best ways to take them.Read more at www.thepinkvelvetblog.com.
Healthy eating is not rocket science. It is a continuous process which takes time, especially if you have never taken your health seriously. While we may be able to give you some tipsThe first basic of starting healthy eating is by making and sticking to a schedule.Making a food diary helps majorly as you're jotting down everything that goes in your tummy.Healthy eating goes hand in hand with a fitness planEat all your meals. Do not skip them
Rakshabandan is nearing. I usually don’t celebrate but have tied few Rakhis to guys during School and College days. But now I don’t feel like tying Rakhi to anyone, after certain age I would not like to explicitly celebrate but would experience.Every year when Rakshabandan arrives, one person always run on my mind, my colleague. She is in different project. We started talking to each other during lunch and then started having lunch together, going for walk, or having coffee at evening. One day I was outside my office premise, ready to take bus, saw her coming from the opposite side of the road. Seeing me, she said, “I had gone to check the charge to courier Rakhi for my brother but they are charging too high, I will check some other Courier in my area”. Then we said bye and parted to our routes.Knowing her for few years, I got to know, every Rakshabandan, her sister in law would come with family to her place. My colleague, would be the most busiest person on that day, she will be preparing meals – starters, main course, dessert. They all celebrate together. She is used to this routine for years now. Once I asked her, “Don’t you wish to go to your home during Rakshabandan?”. She replied, “I would love to but being here is also important”. May be deep down, she wants to go to her home once during Rakshabandan but she has accepted and celebrate the day with her family.I always hope to hear a different story about Rakshabandan from her. Till then, every year, Rakshabandan will always remind me of my colleague who make this celebration a memorable one for her family!!
Nepal is a beautiful country in the lap of the Himalayas. It is a multicultural nation with a rich yogic and spiritual heritage. One of the friendliest places to be in for traveling, Nepal has always been the favorite of travelers from all across the globe. The Himalayan nation is known for its dharmic society that welcomes everybody with both arms open. Since, Nepal is located in the Himalayan region there is a huge tourism potential. Over the last couple of decades, the population of globetrotters has increased enormously, showing the importance of the country as a traveling destination. Most of the people come to Nepal either for trekking and/or for Yoga.Amid all these, one needs to be wise enough while choosing the tour agency, especially when you’re coming for trekking. There are more than 1000 trekking tour companies in Nepal enticing trekkers with different offers. In order to help you choose the best Nepal trekking tours, we have come up with certain points to consider while making your selection.Credibility and licenseThe first and foremost thing to check is whether the tour agency is registered with the local government or not. It is the best way to know the credibility of the tour operator. You should be very smart to spot out many unlicensed tour companies operating in Nepal. You can find a number of local tour operators after landing in Nepal. It is recommended to people from other countries to opt for a travel company having a proper website and registration. Explore the websites of some tour agencies to know whether their claim of being registered with the government is correct or not.Facilities it offersWhat facilities they are providing is a major factor affecting your decision of choosing a tour & travel company. You should always consider the facilities while comparing the price. If you are an online person, check out the websites of many operators to go for the best price and advantages. Although the price may vary, do not compromise with facilities. Check out the complete details of the package and ask for everything that they have listed out on the website. Things to look out for are airport pick and drop facility, entry permit, meals, accommodation, certified guides, etc.Reviews and testimonialsWhile exploring the website of a tour company, visit the testimonial page with immense attention. Read more and more reviews of people, who have visited Nepal in the past. Their opinions will help you a lot in deciding the ideal trekking tour in Nepal. If you cannot find more testimonials on the tour company’s website, look for many trusted portals to know about the best trekking program. It is recommended that you check out portals like TripAdvisor, Lonely Planet, Wiki Travels, etc. for authentic reviews of clients.Guides and trekking expertsTrusted guides and porters are the backbones of good trekking experience. In a new country, a new place, you need someone, who helps you enjoy the best trekking experience. A good guide makes your journey a mesmerizing one while the experience will be ruined with an awful guide. Check out the previous record of the guides that the tour company provides you. If he/she is not helpful in the way, your trekking journey will be wrecked up. Always go with a NATHM licensed porter. Also, make sure he/she speaks or understands your language and have the proper knowledge of places in Nepal. Apart from all these factors, what matters is the name and fame of the trekking house. Experience should be the basis of choosing a travel company. Whether you want to explore the Annapurna massif with Annapurna base camp trekking or the Sagarmatha region with Everest base camp trekking, the past experience of the tour operator matters hugely and heavily.
United We Stand - In Gita Verse 1.15 Lord Kṛṣṇa blew His conch shell, called Pāñcajanya; Arjuna blew his, the Devadatta; and Bhīma, the voracious eater and performer of herculean tasks, blew his terriﬁc conch shell, called Pauṇḍra.Pandava gave their approval and showed their readiness by blowing their conch shells one after the other according to hierarchy and in response to Bhishma. Krishna and Arjuna by blowing their conch shells delivered the message of transcendental, inner strength and stability. One by one everyone started blowing their conch shells. Bhima conveyed his physical strength by blowing his. There was rhythm in their response to Bhishma. They were ready but not excited. There was unity in their team. Unity has different kind of strength. They act from trust on each other. They count on each other's strength. They don’t look for mistakes in each other but stand with each other.When our focus is on the mistake it is a clear indication that we are stuck in the objective world. But when our focus is on the strength it shows that you are respectful towards other person and the universe for its imperfection. As the other person is imperfect so our we and each both can become strength of the other.One of the best examples of the strength of unity is the Indian struggle for freedom. The British were mighty powerful. They controlled and tortured Indians for years. However, even the powerful British officials had to give up when Indians came out together and stood united against them. Many patriotic leaders emerged during those times. Each had his own ideologies and tried to fight the British accordingly. These leaders inspired vast number of Indians who came out in large number to fight against the tyranny of the British.Several protests and processions were carried out during that period. The British government was shaken by these events. People realised the importance of standing together and soon their efforts paid off. The British had to leave the country owing to the mass involvement of Indians in the freedom struggle. Had only a few people come forward to fight, the British would have easily silenced them and continued their rule.Staying United: A Part of Indian CultureOurs is a country with rich tradition and culture. Staying together and helping each other is a part of our culture. Our joint family system is one of the biggest examples of the importance we give to staying united. The joint family system had prevailed in our country for centuries. Unlike the modern times, in the past the families did not only live together but also bonded well. People sat together, chit chatted and had their meals in each other’s company. Staying united helped them in many ways.People in our country did not only live united with their immediate family members but also bonded well with their neighbours and extended family. People stood by each other and acted as a great support system for one another.In India one of the reasons why the percentage of depression and psychological problem is lesser than in other part of the world is because their emotional health is taken care by friends and family members. Also when you live together you become a observer. Also learn how we can become each other’s strength. When you learn all this from your childhood it becomes your nature.“United we stand, divided we fall” means that it is wise to stick together and work in collaboration with others instead of working against each other. Working as a team is a sure shot way to success.Look at Pandava with limited resources, limited amount of finance - as they had just came out from exile, because of their unity they won the war. Kaurava with all the resources, power, finance lost the war because they were divided. Duryodhan was always surprised that why all the brothers of Pandava, with different thinking can stay united. While his brothers were not united. The basic difference was Yudhishthir always listened to them very calmly and gave them freedom to express and act. Freedom of expression and action made them responsible to stay united. While Duryodhana never gave any freedom to his brothers, that’s why they were divided.
Running a hotel comes along with too much of responsibilities as well as hotels need qualified people who can handle these responsibilities. Hotel Management offers exciting job opportunities, personal and professional development. It will make the candidate more outgoing and teach them how to tackle the challenging situations. While for professional growth, Hospitality industry is an exception as compared to any other industry, once established it gives the candidate a chance to travel the world, they will get to learn various cultures because they will be communicating with different people from different countries. They will also learn major life skills over her. The hotel management sector is achieving a firm foothold in the global market with the advent of globalization. The perks and salaries in this industry are extra ordinarily good if one is able to keep their pace in this running industry and find a suitable area for themselves. The candidate receives free meals, discounts on rooms, tips, as well as bonuses. The most significant benefit is the work environment keeps altering and evolving, there’s always something innovative and exciting going on. The candidate will deal with different kinds of people; few can be too nice and friendly, some can be having a dull day and would be all grumpy as well as lashing about how the food is tasteless. And that’s exactly how the candidate will learn the most important skill- how to deal with people.Opting for the Hotel Management Industry is not as tough. Professionals having great personal attributes as well as strong work ethics only thrive in this industry.What Will Candidates Learn?The courses for Hotel management make the candidate know everything from housekeeping to front desk. They will guide them for all types of jobs that are needed to run a hotel. The candidates will be introduced to all the operations that facilitate at the outside as well as on the inside of the hotel. Although each and every job plays a vital role in this industry. There are four major departments like Front office, food production, Food & Beverage Service, and Housekeeping. But when the candidate opts for a hospitality course, it not only focuses on training for these departments but also share with them a detail understanding of other areas of work.The different areas that they will train them for are–– Hospitality etiquettes– Business Law– Hotel Law – Hotel housekeeping– Food & production services– Menu planning and design – Communication – Event management– Hospitality property management– Catering – Front office procedures – Employee & Public RelationsThere are many more important aspects of hotel operations. A good hospitality programme will give the candidate internship as well as job opportunities.Not only professionally but it will assist the candidate to be a better version of themselves, dealing with the complaints and the tantrums of different people; it makes them confident, it enhances their communication skills, gives them a better idea of how to handle any situation.Personal Attributes Required: Any job comes with its perks and with its responsibilities. It is important to see what attributes are required at a job and then decide if you can handle it well or not. For Example, being in the service industry there are a lot of basic skills required in a person to go ahead for being a Hotel Manager. To be a good hotel manager you need to be outgoing, polite, patient and, eloquent. Similarly, there are a set of skills required for every different area of work, be it, a cook; your cooking skills, a housekeeping staff; providing what the customer needs, accountant; handling finances, etc.But, it is ideal if a person has the following skills– – Good interpersonal skills – Discipline– Good leadership skills – Good communication skills– Creativity and originality – Good organizational skills – Patience– Problem-solving skills – FlexibilityThese certain skills are the most important ones, if the candidate enters in the service industry. With the help of these set of skills as well as the required qualifications, the candidate have a chance of rising tremendously and be successful.Top CoursesIn order to have a career in this stream, one has to choose a related course from a renowned college. The candidate can opt for undergraduate (UG) or postgraduate (PG) courses.Famous UG courses that students can pursue in this field are:– – BA in Hotel Management – BSc in Hospitality and Hotel Administration – BBA in Hospitality, travel & tourism – Bachelor in Hotel Management and Catering Technology (BHMCT) – Bachelor of Hotel Management (BHM)On the other hand, famous Post Graduation courses that students can choose in this field include: – Master in Tourism and Hotel Management (MTHM) – MBA Hospitality – MBA in Hospitality Management– Master of Hotel Management (MHM)– MBA in Hotel Management – MSc Tourism and Hospitality Management
Finally you have decided to blog seriously…….that you should because you have committed to make it worth of you efforts and desires. But along side you should always take care of your health. Since I stated staring at my screen, I have felt that I have learned SEO, Adsense, Digital Marketing and a lot more but was loosing my health as well. And millions of like me might too are on the same path to achieve success in this profession. But what is worth of that money if not able to encash it. Here I am going to discuss some tips and techniques to keep you healthy while keep committed to your work. These health tips serious bloggers should always follow.5 Health tips Serious Bloggers should always follow1. Make a blue print of your daily routineThis is what going to help you a lot to distinguish your work and rest time. Write down every activity you planning in day and give sufficient time to your body to rest in between. Thus you will be able to finish more work in less time. History says , A successful man always do planning and moreover ‘Failing to plan is Planning to fail’. Include daily morning exercise for 30 minutes in your routine. Write down clearly how many post you have write today(Preferably one). Don’t try to add too much to your list. Keep it viable for a day.2. Checklist of Morning Exercise you need to followLets see how morning checklist defines your day-500ml (16 ounces) of water first thing in the day.Some sort of physical movement to tell your body that the day has started means quick 5-minute walk.Conduct your exercise or Practice Yoga.Expose your body to Sun for 10-15 minutes because you may not get chance to do it in mid day or could not do because of heat.Some Deep breathing exercises to keep your brain healthy. Mind and body coordination exercises are great for you.Stretch your body and neck.Have a healthy breakfast.3. Diet for Computer GeeksBeing a blogger, you don’t need many calories. Best for you is to cut out the empty calories: sugar, starch, refined carbohydrates like bread and white rice. Go as light as possible on these as they will elevate your blood sugar, your body will responds by upping its insulin and you’ll get sleepy. More importantly, in 20 years you’ll get type II diabetes.Smaller, more frequent meals will help you regulate your blood sugar and keep your energy up without crashing from a big meal.This isn’t really about food, but you should think about getting some exercise if you aren’t already. Just enough to avoid the diseases associated with inactivity. It’s highly unlikely that all your time in front of a screen is productive, so cut some of that out and move around. When you come to a problem that takes more thinking than typing to solve, think while moving around.BreakfastPrefer eating whole grain cereal, namely Shredded Wheat, this stuff is packed full of fiber and iron and very low on sugars and other bad agents for you. Avoid taking too much calories.LunchAround 500-600 calories for lunch with rich fruits, They provide the body with the required amount of nutrients to replenish the brain and also keep the individual overall healthy. Alternatively, the diet for them should not include foods that are very oily, spicy or even fried foods as they tend to result in weight gain which in turn could lead to various other medical conditions .DinnerKeep it like a beggar. That’s it.4. What should be your work habitsAlways prefer to work in comfortably , How-Use a comfortable chair and table to work on.Sitting position should be straight.Wear eye protector preferably a glass to protect your eyes.Maintain proper distance between screen and you.Stare at somewhere else after 20 minutes of screen for 30 seconds.Make you hand in “L” position while holding mouse. It will keep your hand relaxed.Have proper lighting in room where you working.Take your break and utilize it properly.Stare at somewhere for sometime constantly.Have water or coffee at regular intervalsRelax in between by leaning back on your chair and take deep breaths.5. Please follow these after work habitsAfter work time is mere a key to reducing fatigue and mental stress,Make it work for you here-Plan your weekends for outings with friends or dear ones.Give proper time to your family.Don’t share your family time with your computer.Define working hours if you are at home worker. Ask your partner to cooperate you and try not to disturb you while your work hours.If you Freelance at weekends, please schedule it and get proper time to enjoy.Watch movies and hangout a lot.Be social, the serious concern about bloggers is that they start confining them to isolation due to nature of job.Play outdoor games daily after work preferably in evening.Take proper sleep. 7-8 hours sleep is mandatory for we brain burners.Avoid alcohol and smoking if possible.I think I have tried to explain some important health ideas for bloggers or for those who have screen mania . Please comment below for any suggestion.
LABOR DAYinternational labors day also known as International workers day. This day is an annual holiday to celebrate the contribution of workers in the society and also to celebrate the working classes that is promoted during the international labor movement, which occurs every year internationally on 1st may. labor union movement was specifically the eight-hour movement which apostle eight hours of work, eight hours of dalliance, and eight hours of rest. Although some countries celebrate workers day on other dates suggestive to them, such as in Canada and the United States celebrate their labors day on the first Monday of September and considered the unofficial end of summers. This date was assigned by the pan-international organization of socialist and political parties to monumentalize the Hay-market affair, which originated at Chicago on May 4, 1886. The1904 Sixth conference of the second international noted that all social democratic party organization and trade unions of all countries to substantiate energetically on first of may for the legal conduct of the eight-hour day for universal peace. In the late 19th century, as the trade union and labor movement started growing N number of days were chosen by the trade unionists as the day to celebrate labor day.LABOUR DAY IN UNITED STATESin 1882, Mathew Maguire, a mechanism, first proposed the idea of labor day holiday on the first Monday of September. while working as the secretary of the central labor union in New York. after witnessing the labor festival held in Toronto, Canada. in 1887, Oregon was the first state of united state to make it an official public holiday. after that, it became an official federal holiday, in 1894 around thirty US states officially celebrated labor day.I honor the American labor movement and contributes that workers have created a strength and well being of the country. it is known as labor day weekend. it is reorganized as the federal holiday labor day is "unofficial end of summers "because it marks the end of summer season. Many take a two week holiday during the two weeks ending labor day weekend. school districts resume its classes around the labor day weekend.many Americans enjoy hosting and attending picnics with family and friends on the labor day, barbecued meals are often served, especially such typically American fare as hot dog and hamburgers. the fruits and vegetables of summers, such as watermelon and green beans. cold drinks and cold desert usually round out the celebration.many political parties host a grand picnic at which speeches are made. This creates the welfare and upliftment of workers.LABOUR DAY IN INDIAin India, labor day is a public holiday held every year on 1st may it is celebrated ad Antarrashtriya shramik diwasLabour day in India was first celebrated in Madras (today Chennai) on may 1,1983. This initiative was taken by the Kisan party of Hindustan, This party was governed by Comrade Singaravelar, he arranged two meetings to celebrate this occasion. One meeting was held at Triplicane Beach, and other took place at the beach opposite to the Madras high court. Here Singaravelar passed a resolution the government should immediately announce the national holiday on may-day or labor day in India. He also accentuated the need for non-violence within a political party. This time became the first when the red flag was used in India.However, they took the courage to stand united and raised their voices. accordingly, they were all risking their jobs in order to protest against injustice. eventually, government heard their plea and the workers hours were reduced to 8 hours. the labor day is celebrated not only in India but around the globe. this proposed the power of unity among the people and also was a golden inspiration for the children as the bond of togetherness. in addition to advancement, there are public speeches held by the political leaders' of various parties in order to inspire and celebrate the may-day. this day Maharashtra and Gujrat achieved their statehood. in 1960 once the old Bombay was divided on the basis of language so the day there is called as Maharashtra diwas or Gujrat diwas respectively.LABOUR DAY IN AUSTRALIAlabor day in Australia is a public holiday on the dates which changes between the change in states and territories. it is the first of October in Australia capital, New South Wales and South Australia, it is second Monday of March in Victoria and Tasmania, first Monday of March in Western Australia, in northern territories and Queensland it is first Monday in May. The first march for the nine-hour day by the labor movement occurred in Melbourne on April 21, 1856. This day stonemasons and building workers on building sites around Melbourne stopped working and marched from the University of Melbourne to parliament house to achieve eight hour day. their direct protest was succeeded. LABOUR DAY IN SOUTH AFRICAthe historical struggle of workers and their trade unions internationally for creating unity between working people in their struggle to win fair employment and most importantly to establish a culture of human and worker rights to ensure that these are glorified in national law of those countries aligned to the international labor organization. in early 1994 South Africa demand for the annual observance of the day as a public holiday. Hence after a series of a struggle, it was declared the official public holiday on 1 may each year since 1994. LABOUR DAY IN CHINA1st may is the official holiday for the people republic of China, prior to 2008, it was three days holiday but now its just one day. although the other two days are "made up" by working either the preceding or following weekend.in 2000, labor day became a "golden week", created by the Chinese government. here the workers and shopkeepers take a week off and go shopping and travel.in 2007 there was the three-day holiday to make a way for three traditional festivals- Qingming, dragon boat, and mid-autumn - to became national holidays.each year during a labor day holiday millions of people goes to the road trip, causing traffic jams and overcrowding problems in big cities, such as Beijing and Shanghai and other popular travel destinations.LABOUR DAY IN JAPANmay-day is not officially celebrated by the Japanese government as a national holiday, but as it lies between other national holidays a majority of workers celebrate it. These series of days form a "golden week" together with 29 April "showa day", 3rd may "Constitutional memorial day", 4th may "greenery day", 5th May "children's day". worker generally take a day off and join public rallies and labor union gathering.the origin of labor day emphasized how noting is impossible if we stand united. now it is celebrated to honor the hard work done as well as to honor those who went out to fight for the rights of laborers. Labour day is a special occasion when people celebrate the true spirit of togetherness and unity. This shows that small fragment unites together and are enough to make changes in society. Which indicates how effectively the struggle can bring up the positive reforms of the working class in the society. It inspires and turns on a heat to fight against the injustice.
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:-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:-Calorie CalculatorNow 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.