How to create healthy meal plan for weight loss?

Everyone knows about the exceptional importance of a healthy diet for our good feeling and weight loss process. But how to calculate correctly our menu?

How many calories should you eat?

You probably have met repeatedly advertise such as “calculate the individual / healthy plan of diet for you” from various dietitians or fitness trainers. But, usually, it`s an expensive service and not the fact that that meal program will be properly prepared and take into account your physiological characteristics. It is better to understand yourself and define your diet, considering all factors.

1. Firstly, you need to calculate your basic metabolism.

For women: 655 + (9,6 x weight in kg) + (1,8 x height in cm) - (4,7 x age);

Men 66 + (13.7 x weight in kg) + (5 x height in cm) - (6,76 x age).

2. Next, you need to determine your level of activity by following defined activity coefficients:

- Inactive (no sports or RI) - 1.2;

- Sedentary (light load 1-3 times a week) - 1.375;

- The average (mean loading 3-5 days a week) - 1.55;

- Very active (greater load 6-7 days a week) - 1.725;

- Hyperactive (very high physical activity and physical work 7 days a week) - 1.9.

Choosing your coefficient and multiply it by your result from formula metabolism. The resulting number is the approximate rate of your daily calories.

3. It`s enough to get rid of 300 - 400 of calories of your daily norm for weight loss.

However, if you regularly exercise don`t decrease for more than 300 calories of everyday norm. . This is the optimal number that will promote the gradual and, most importantly, not temporary and final weight loss process. But this reduction of calories should be done gradually so that the body can get used to it.

4. Follow the correct balance of food nutrients 

However, the entire calculation is correct calorie norm is useless if you do not follow the right balance of proteins, fats and carbohydrates as part of your diet. The best is this division: 10-25% protein, 20-35% fat and 45-65% carbohydrate. If you intend to lose weight, while the percentage of protein can be increased to 20-25, fats keep about 20% and, respectively, 45% should fall on carbohydrates.

But it`s easier to count the correct levels of nutrients in grams. The best option for weight maintenance and weight loss: 1.2 g protein per 1 kg. Weight 1-1.5 g of fat per 1 kg, 4.5 g of carbohydrates per 1 kg. However, 1g protein is 4 calories, 1 g carbohydrates - 4 kcal and 1 g of fat - 9 calories.

So, step by step instruction as follows:

- count your calorie daily rate specified in paragraph one;

- multiply the previous daily calories to activity ratio of 1.2 to 1.725;

- subtract the value obtained from 300-400 calories to create a deficit, which means weight loss;

- calculate how many calories from the daily allowance should occur in proteins (10-25%), carbohydrates (45-65) and fat (20-35);

For example, if previous calculations we got number 1 800 calories, some of them should fall:

→ protein in 1800 * 20%: 100% = 360 calories (assuming we have assumed 20% of the daily norm for proteins)

→ fats in 1800 * 25%: 100% = 450 calories (assuming we have assumed 25% of the daily norm for fats)

→ carbohydrates to 1800 * 55%: 100% = 990 calories (assuming we have assumed 55% of the daily norm for carbohydrates)

Now, knowing how many calories should account for a certain nutrient, we calculate additionally is in grams, according to paragraph 4:

Proteins → 360: 4 = 90 grams

Fat → 450: 9 = 50 grams

Carbohydrates → 990: 4 = 247.5 grams

Why should I calculate to the last paragraph? It's very simple. Any food composition, or specified by the manufacturer on the label whether certain calculator for certain dishes, is calculated in grams of protein, fat and carbohydrates contained in the product.

Therefore, eating, such as 100 grams of cottage cheese, you see its structure on the package and expect that you consumed, such as 16 grams of protein, 9 grams of fat and 3 grams of carbohydrates, 120 calories in total. Further, data enter your entire daily caloric norm and calculate the protein, fat and carbohydrates. All.

You just did not regret his time, once so calculating your calories and proteins, fats and carbohydrates. Then you can choose various options for healthy dishes, and with online calculator where you enter the name of the product and its weight and are - painted structure for all the calories and nutrients.

The main rule: follow so as not to break your total daily norm of proteins, fats and carbohydrates and calories and of course, with the right products to choose.

Don`t be afraid to include meat or spaghetti in your diet, just choose the right one kind and include it in your daily calories rate! 

So, calculate and draw the right diet that will allow you to be healthy and fit is not as difficult as it seems at first glance. However, the benefits of that, you get much more: delicious, healthy and varied food that allows you to stay in shape.