¿Do you want to get a grip on your diet?
We’ll show you how to create a diet plan that makes you feel comfortable.
Create a diet plan: The 7 steps!
1. Calories burned
Foods contain calories and the implementation of your diet determines your figure and your well-being in the end! Before you think about what recipes you cook, it’s about calculating at least about your calorie consumption. Only if you know how many calories you burn per day can you create a diet plan that adapts to it? On the Internet, you will find many simple tools with which you can calculate your calorie consumption (total turnover). This consists of 2 variables.
A). Basic Turnover:
The energy your body uses to maintain basic functions. These include, for example, breathing and digestion. Your basic turnover depends on gender, age, stature and, of course, your health.
B). Performance Turnover:
The amount of energy your body needs to perform work beyond the basic turnover. It’s basically made up of all the movements you perform throughout the day. In particular, your job and your sporting activities strongly influence performance turnover.
2. Your goal
If you know how many calories are consumed per day, you have the basis for your diet. You can also take this amount of calories to keep your figure. However, because you want to create a specific diet plan, you probably have a specific goal that requires adjusting calories.
Losing weight: 200 – 500 calories.
Definition: Save 300 calories.
Muscle building: 300 – 500 calories over total turnover.
Increase: 500 – 800 calories above total sales.
3. Distribution of macronutrients
Macronutrients are the main building blocks of food:
Carbohydrates/KH (4 kcal/g).
Fats (9 kcal/g).
Proteins (4 kcal/g).
Whether losing weight or increasing, the calories ingested are the first priority. The next step, however, is also to implement a healthy, sustainable diet. This gives your body strength, provides you with all the vitamins and nutrients, and also creates a clear head mentally. For this, you need a suitable ratio of the three macronutrients.
This gives your body strength, provides you with all the vitamins and nutrients, and also creates a clear head mentally. For this, you need a suitable ratio of the three macronutrients.
Depending on the diet plan and goal (muscle building, weight loss, etc.) you need more or less of certain macronutrients accordingly.
Low-carb weight loss: 30% KH, 40% protein, 30% fat
Increase: 60% KH, 25% protein, 15% fat
Definition: 40% KH, 30% protein, 30% fat
The information is indicative and serves as a rough guideline. Ultimately, you’ll see in your diet plan how the calories of the foods are exactly divided.
4. Choice of food
The choice of foods is at least as important as the correct distribution of macronutrients. With fast food and sweets, you will not only have trouble getting fed up, but you will also feel sluggish.
To give you a good overview of the selection of healthy foods, we list many good proteins, proteins, and carbohydrates here.
Dairy products (quark, cheese, yogurt…)
Lean meat (turkey, chicken)
Pseudocereals (Quinoa, Amaranth)
Oils: olives, nut, coconut
5. Get a feeling for food
Especially at the beginning, it helps you if you can fall back on proven and healthy recipes. From the food, you can put together four to five dishes, which you prepare once a week. You write down the nutritional values and macronutrients and then immediately know how many calories you have left open. Also, pay attention to a high-fiber diet!
You can also keep your breakfast and dinner very simple and fall back on one or two standard variations. The important thing is that you don’t feel like a diet plan is a too
much effort. At the same time, it should also taste and saturate.
At first, it makes sense to weigh the food accurately and track what you eat all day long, for example, via an app. Over time, you get a good feel for nutrition and can decide a lot intuitively.
6. Meals – Timing
You ask yourself: Does it matter when I eat? The timing of your meals is definitely the most in the end if you want to create a diet plan.
Adherence to the basics – calories, macronutrients and good foods – is much more important. The last percent of an optimal diet can be influenced by timing. Basically, it can help not to eat heavy meals just before bed, as your metabolism is in sleep mode overnight and therefore there is a risk of putting on fat.
Lose weight: If you want to lose weight, intermittent fasting can be very helpful for you. You don’t eat anything over a long time and don’t take your first meal until around noon. This way, you keep the blood sugar level constantly low and drive the fat burning. But it is also important to find a suitable way for you – depending on working hours and biorhythms.
Muscle building: Bodybuilders, in particular, swear by a regular protein intake every three to four hours. Thus, protein synthesis is kept going, which promotes muscle building. In addition, the energy stores are replenished with carbohydrates after exercise.
7. Do I need supplements?
Basically, a dietary supplement is a supplement. This means it is not the basis of your diet. Like meal timing, the topic of supplements is an advanced area that you don’t opt for until you have the basics of your diet under control. Of course, it can make sense to supplement sporadic vitamins or minerals. However, this cannot be assessed on a blanket basis from the outside. This depends entirely on your diet and your physical health. You can have special blood images and vitamin checks done by doctors to uncover potential deficiencies.
As a fitness athlete with a training plan, it can make sense to add protein (e.g. protein shakes) if you can’t cover them over your normal diet. Remember, however, that natural, unprocessed foods are always preferable to food supplements!