A nutrition plan will help you Nutrition to make a long-term change. It's especially good for you if you're doing this for the first time or if you're having a hard time sticking with your diet change. After all, chocolate, iced tea and crisps are pretty tempting! To avoid reaching for sweets and fast food, your diet plan will make up your daily meals. At best, it covers all the nutrients and vitamins your body needs.
Thanks to the plan, your Eating Behavior a system to guide you. This helps you not to fall back into old habits. Another plus point: you know in advance what you will eat in the coming days. So you can plan and prepare your meals for the next few days in advance. Pre-cooking helps you stick to your diet plan even when you're on the go or in a hurry.
In addition, there are different types of diet plans that vary depending on the goal of the Change of diet differ significantly from each other. For example, a plan to lose weight will look completely different from a plan to build muscle or a plan to manage an illness or food intolerance. If the latter is the case, be sure to consult a doctor or nutritionist to help you create your plan. If you want to lose weight or build muscle, you can also create the plan yourself. We'll tell you how!
How to create your own nutrition plan
Before you create your nutrition plan, you need to know how many calories you burn every day. You can easily determine this by adding your basal metabolic rate to your performance metabolic rate:
Nutrition: What is your basal metabolic rate?
Your basal metabolic rate describes the calories your body uses at rest to maintain basic bodily functions. Your basal metabolic rate depends on your gender, height, age and weight, as well as the amount of muscle you have.
Nutrition: What is your power metabolism?
The power metabolism is influenced by your daily exercise. Here it is relevant, for example, whether you walk a lot, ride your bike to work or do sport regularly. Your metabolic rate therefore depends on the amount of exercise and sport you do. There are various apps for your smartphone that show you your daily metabolic rate. Alternatively, you can use a fitness wristband, for example.
Now it gets exciting! Because once you know your total metabolic rate, you can start to create the nutrition plan. It is important to have a good combination of carbohydrates, fats and proteins. Vitamins and minerals should also be included. In the following you will learn roughly what you should pay attention to.
What you need to watch out for with carbohydrates
Carbohydrates provide your body with energy. But be careful: carbohydrates from crisps, sweets, chips, wheat flour products and similar foodstuffs quickly raise your blood sugar level, but also cause it to drop again quickly. This means that your body can only perform for a short time and you quickly feel hungry again. Go for high-quality carbohydrates like oatmeal, sweet potatoes, brown rice, millet and whole grains.
What you should look for in fats
While saturated fats are not particularly good for your body, unsaturated fats are positive and important. Negative fats are found primarily in fried foods, convenience foods, and animal products like whole milk and cheese. These products should only appear in your diet in small quantities - regardless of what goal you are pursuing with your dietary change. Positive fats are found in fish, vegetable oil, nuts and avocados.
What is important with proteins
Proteins ensure that your body builds new cell structures and repairs already damaged cells. They are therefore an important basic building block of your body. In addition, proteins have the positive property of maintaining your feeling of satiety for longer and suppressing cravings. You can fill your diet with proteins from animal and plant products. Your body can process protein from animal products such as eggs or meat well. With vegetable proteins you should focus on nuts. Overall, proteins are beneficial for both weight loss and muscle building.
Diet plan for weight loss and fat loss
If you want to lose weight in the long term, the golden rule applies: consume fewer calories per day than you consume. This is called a negative energy balance. Or in other words: Through a continuous calorie deficit you will inevitably lose weight. This may sound unspectacular, but it sums up the secret of losing weight relatively well.
So when creating your diet plan, make sure that you eat about 200 to 500 kilocalories less per day than you consume. The best way to do this is to cut down on carbohydrate-rich meals. For example, create a plan where carbohydrates make up 20 to 30 percent of your daily food intake. Supplement this with high levels of protein and healthy fats from nuts, olive oils and the like.
Diet plan for muscle building
If you want to build muscle with your diet plan, you do it the other way around. In this case, you should add more calories to your body than you consume. Since the muscles need to be supplied in order to grow, you should give them a lot of energy. This is why it is called a positive energy balance.
You achieve this balance by creating a daily surplus of about 300 to 500 kilocalories. This works especially well if you integrate a lot of carbohydrates into your diet plan for muscle building. Of course, it's not enough to stuff yourself haphazardly, though. The energy surplus must be combined with the right workout, for example strength training, so that you can build muscle mass in the long term.
Your diet plan must be fun
If you learn a little bit about the subject, it will be easy for you to create your own diet plan - and even really fun! Fun is a good keyword, because the best diet plan won't do much good if you no longer enjoy eating. If your favorite foods are suddenly forbidden, you'll run out of steam in the long run. Therefore, consciously integrate small rewards that you particularly like. This way you will motivate yourself and follow through with your dietary change with power and verve. We wish you much success!