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Diet

How To Make Your Own Diet Plan in Just 30 Minutes

HOW TO MAKE YOUR OWN DIET PLAN IN JUST 30 MINUTES

When it comes to achieving your fitness goals, you need to consider three important factors which are Good Exercise, Healthy Diet, and Proper Rest.

If you miss even one of these factors, your progress can be hindered.
While focussing on your exercise and sleep, you need to pay extra focus on your diet because a good diet plays a crucial role in taking your fitness on another level.

When it comes to diet, the simple rule is, if you want to lose weight you need to eat a little fewer calories and if you want to gain weight you need to eat little extra calories.

Now, the question is how many calories less or extra?
If you can put 30 minutes, I can show you how to make a customized diet plan without any professional help.

I am using Harris-Benedict Formula and some basic calorie calculation methods to explain how you can calculate your calories as per your fitness goal (weight loss or weight gain).

So, let’s get started with making your diet plan according to your needs.
To make a diet plan, we are going to follow below steps:

  1. CALCULATE YOUR BMR (BASAL METABOLIC RATE)
  2. CALCULATE YOUR DAILY CALORIC INTAKE TO MAINTAIN THE CURRENT WEIGHT
  3. DECIDE YOUR GOAL
  4. DECIDE YOUR MACRONUTRIENTS
  5. HOW TO TRACK WEIGHT
  6. SAMPLE DIET PLAN

CALCULATE YOUR BMR (BASAL METABOLIC RATE)

First, we will understand what is Basal Metabolic Rate.
Our body needs a minimum number of calories to live. Even if you are not doing any physical activity, your body needs calories to perform activities such as breathing and pumping blood etc.
This minimum number is called the basal metabolic rate (BMR).

To calculate your BMR, click here and input your Age, Sex, Height, Weight and to get the number of calories required on daily basis.

CALCULATE YOUR DAILY CALORIC INTAKE TO MAINTAIN THE CURRENT WEIGHT

After calculating your BMR, we need to calculate the calories your body needs to maintain your current weight.

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

Activity LevelActivity factor
Sedentary (little or no exercise)BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week)BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week)BMR x 1.55
Very active (hard exercise/sports 6-7 days a week)BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x training)BMR x 1.9

For e.g., A person with Sedentary Lifestyle (whose BMR is 1700 calories) will multiply his/her BMR with 1.2 i.e. 1700*1.2 = 2040 calories per day.

DECIDE YOUR GOAL (WEIGHT LOSS OR WEIGHT GAIN)

After calculating your daily calories required to maintain the current weight, decide your goal.
Your goal can be to Lose Weight or Gain Weight.

According to The American College of Sports Medicine, Clients wishing to increase muscle mass should perform the exercises needed to enlarge muscle mass and slightly increase (by 300–400 kcal) daily caloric intake. Clients wishing to decrease body fat should make only subtle decreases (no more than 300–400 kcal, depending on body size) in daily energy intake while maintaining a vigorous conditioning schedule to maintain muscle mass.

In simple words, if you want to gain weight, you can increase your caloric intake by 300-400 calories and if you want to lose weight, you can reduce your caloric intake by 300-400 calories.
This will act as a starting point for you in achieving your goal.

As you progress further, if your goal was to lose weight, you can reduce 200-300 calories more until you achieve your target weight and if your goal was to gain weight, you can increase 200-300 calories more until you achieve your target weight.

For e.g., If your daily calories to maintain the current weight are 2000 calories and you want to lose weight. Then your starting point will be 2000-300= 1700 calories/day.
If your daily calories to maintain the current weight are 2000 calories and you want to gain weight. Then your starting point will be 2000+300= 2300 calories/day.

Do not forget to take diet breaks after 3-4 weeks of dieting as it is much needed for your body to get out of the dieting phase. The main benefit of this diet break is that it will boost your metabolism.

DECIDE YOUR MACRONUTRIENTS

You are going to divide your calories in macronutrients.
There are three classes of Macronutrients: carbohydrates, proteins, and fats.
All nutrients are equally important and we should not think of any individual nutrient is more important than any other nutrient.

According to The American College of Sports Medicine, recommended Energy (Calorie) Distribution for Physically Active Adults is:

  • 6 to 10 g carbohydrate per kilogram of body weight (45%–65% of total calories)
  • 1.2 to 1.7 g protein per kilogram of body weight (10%–35% of total calories)
  • 20% to 35% of total calories from fat

Let’s take an example, if you are going to consume 2000 calories/day.
Then, your calorie distribution will be:

Macro NutrientCalories
Carbohydrates1100 (55%)
Proteins400 (20%)
Fats500 (25%)

HOW TO TRACK WEIGHT

You are going to track your weight every week.
By tacking your weight, you will come to know if you are making any progress or not.
The healthy rate of gaining or losing weight is 1 pound (approximately 0.5 kg) every week.

Every day in the morning after taking a dump and before eating anything you need to weigh yourself. Try wearing minimum clothes possible as it will help you to measure your correct weight.
You need to weigh yourself every day and at the end of the week i.e. on the seventh day, you will take an average of seven days. That will be your weight for that week.

For e.g., If I weigh myself for seven days and values come out as:

Then, my weight for the week will be 74.6Kgs
This is how you can track your correct weight.

SAMPLE DIET PLAN

This is a sample diet plan for a person consuming 2100 calories/day.
Note: I use an app called MyFitnessPal to track my daily calories and macros.
I created the below diet plan using the same app.

Total Calories- 2100 calories/day
Protein- 119g
Carbs- 253g
Fats- 72g

I hope now you know how to create your own diet plan.
At first, you will take a little time, but as you do it more often you will become pro at it. Last but not least, I wish you good health and all the happiness in the world!

If you have any queries regarding the e-book, you can comment down below and I will reply on the same.

Thank You!

Categories
Diet

8 Easy Tips on Eating Healthy while Working Long Hours

We all want to be healthy, but we are so busy in our daily routines that we forget to take care of our own health.

I am sure you are facing the same problem.
Due to the tight deadline of the project or report, you forget to eat on time, to carry home-cooked food, then eat something unhealthy with chai in the evening just to suppress your hunger.

You know that home-cooked food is good for you, you know that eating two-three slices of cake in the cake cutting party at the office is not good for you, but still, you can’t control.

You know that fried vada or samosa is not good for you, but you tell yourself, “Ek din se kya farak padega” and you do it again & again.

The party that you attend every weekend with your office friends, you know that food and drinks are not going to make you healthy.
Still can’t help it, right?
WRONG.

You know you need to start eating right and form a healthy eating habit, but pushing it for tomorrow every day.

Habits are not formed in one day, it takes days even months to imbibe one good habit, but it takes one second to convince yourself to break that habit and falling into that vicious circle.

I am going to help you with some tips which I have used to eat healthy when I am at work.

These eight tips will help you in building understanding and creating a healthy eating routine.

But before these tips, I want to share some personal thoughts on eating healthy.

EATING HEALTHY SHOULD NOT BE FORCED, IT SHOULD COME FROM WITHIN

Until and unless you make a choice of becoming healthy, you cannot take that first step to change yourself. Nobody can push you to become healthy.

The external motivation will last for some time, but what is after that?

Stop being dependent on external motivation, let it come from inside you.


EATING HEALTHY SHOULD BE A LIFESTYLE, NOT SOME TEMPORARY DIET

Once you start following these tips, you will start seeing changes in your body, you will start feeling better, looking better.

If you are an obese or overweight person, you will lose some weight and might reach the desired weight, but the journey doesn’t end there.

Even after you achieve your health goals, you should take it as a lifestyle.


HAVE BASIC KNOWLEDGE OF WHAT FOOD CONTAINS WHAT MACRONUTRIENT AND IN WHAT PROPORTION

Proteins, Fats, and Carbohydrates are three macronutrients.
You should have enough knowledge to know what macronutrient you are getting from what food.
No, I am not telling you to start measuring your food but have a rough estimate.
At the end of the day, you should know what macronutrient you consumed the most so that you can keep a balance of all three the next day.

Now, let’s start with 8 tips on how you can eat healthy while working:

  • HAVE A GOAL IN MIND

    Whatever you do in your life, it should start with a goal.
    Your goal helps you to be on track and not lose focus.
    Before starting this, have a goal of how you want to look, how much weight you want to reduce, etc.
    Your goal can be losing weight, gaining some healthy weight.
    It will help you to be focussed and not lose track.

  • DON’T SKIP YOUR BREAKFAST

    There are several studies which have shown that breakfast is the most important meal of the day. So, have a heavy breakfast and never ever skip it.
    If you start your day with a good heavy breakfast, you are less likely to get cravings in the middle of the day before your lunch and it will reduce your chances of munching onto something.

  • DRINK LOTS OF WATER

    Keep seeping water throughout the day.

    As per the several studies, daily recommended water intake for adults is 3-4 liters.
    Water also helps you to kill your sudden hunger cravings.
    Our bodies can not differentiate the craving for hunger and water.
    So, if you get a craving in the middle of the day, have some water.
    If your craving stops, it means it was because of a lack of hydration and not food.
    If it does not stop, it means you did not follow the first point.

  • START PLANNING YOUR MEALS IN ADVANCE

    If you want to be consistent in your healthy eating habits, this is the most important tip. If you can successfully plan your meals in advance, there are fewer chances of you eating outside junk food.

    You should plan for at least a week ahead. Let’s say you want to plan your meals for next week, you can go shopping this Sunday or Saturday and buy some fresh fruits and vegetables and other grocery items for yourself which will be enough for you for a week. Then, you can stock them up in the refrigerator.

  • KEEP YOUR MEALS SIMPLE

    You must have googled healthy recipes, watched tens of videos and then decided to stick to your old meals as recipes shown over there were difficult to make.

    So, it’s better to not get stuck and start making your own recipes which are easy and won’t take much of your time.

  • KEEP HEALTHY SNACKS WITH YOU

    When you are trying to get into a healthy eating lifestyle, the most unavoidable time of the day is evening. When your colleagues are munching on some unhealthy snacks, your willpower tends to get weaken seeing them.
    So, it is very important to have some healthy snack options with you.

    My most preferred snack options are roasted chana, roasted peanuts, boiled eggs, and an apple or orange. If you want, you can give it a try.

  •  ITS GOOD TO SAY “NO”

    How many times has it happened to you that you did not want to go to that office cake party or team lunch, but since you don’t want to upset them, you went and then regretted it?

    It is always good to say no when you need to.
    A simple “Thanks, I am fine” might work.
    If they still force you, you can share with them that you are trying to improve your health and can’t eat out.

    Sometimes it’s not as difficult as we think, try it.

  • GIVE YOURSELF A TREAT

    Let’s say it’s been a week since you are following your healthy eating routine, you can treat yourself with one meal in which you can eat whatever you want(still not losing the track and keeping a check on it).

    One meal a week, you can eat your favorite food, but just one meal and not for the whole day. Keep that in mind.

I hope you learned something new from this blog and will implement these tips in your day to day life.

If you have any questions or inputs, put it in the comments below and I will have a look at them.

Also, share this blog with your friends or colleagues who you think can get value out of it.

Thank you!