Writing a diet plan is close to anyone who has ever taken the path of weight loss. Only, usually, this nutrition plan is written to us by a nutritionist or trainer, but what if we should not write it ourselves? This difficulty is faced not only by students studying to be nutritionists and nutritionists but also by ordinary people with a desire to lose weight or start eating right. Well, we will help you with this and tell you how to write a diet plan that will be effective and understandable even for those who are not very well versed in proper nutrition.
To Begin with….
For some, this will be a discovery, but you can consciously, independently regulate your weight, reduce or increase it at will, and all that is needed for this is a well-designed nutrition plan and willpower to stick to it. There are no gimmicks, miracles, or magic, only the harsh laws of nature. It won’t be easy, it will take a lot of time and effort. But by following simple guidelines, you will achieve your goal.
If you are still not sure that you can write a diet plan yourself, then contact the writing service writingcheap.com. They will not only help you write a structured, correct diet plan but also it will be correct from the perspective of a healthy lifestyle. Therefore, ordering a diet plan from a professional is the best and easiest way.
Stick to the Food Pyramid
Focus on the “food pyramid“, according to which 40% of the dishes on your table should contain complex carbohydrates (these include whole grain bread, all types of cereals except semolina, and cereals), 35% are fresh and steamed or baked vegetables, and fruits, and 20% are healthy proteins (lean meat, any kind of poultry and fish, fermented milk and dairy products). The remaining 5% can be fat and sugar. This should form the basis for writing a diet plan.
Combine meat with vegetables and fruits. If you really want to, then you can have a little sweet. But do not exceed the permissible rate of sugar-containing products per day – 5 teaspoons. Better yet, replace sugar with honey. All desserts can be consumed only in the morning in order to have time to burn the calories received before the evening.
Make sure that a sufficient amount of protein enters your body (a person needs at least 100-150 g per day). Protein is the building block for cell renewal and muscle support. If you have given up on meat and poultry, you should eat plant proteins, which are abundant in legumes, nuts, and soybeans. Avoid convenience foods, fast food, and sauces, as well as canned food. Sugar and salt are added in large quantities even to ketchup.
Break up Meals 5 Times
It is understood that the nutritional menu for the day includes five meals. We are talking about breakfast, second breakfast, lunch, afternoon tea, and dinner. You can eat something like this:
- Prepare oatmeal for breakfast. It can be supplemented with any fruit. It is recommended to use tea or coffee as a drink.
- The second breakfast can include dried fruits and cottage cheese. You should not chase a low-fat fermented milk product, considering that it is most conducive to weight loss. This opinion is wrong. Experts recommend eating fatty cottage cheese, as it is better absorbed.
- Lunch can consist of cabbage soup in broth and boiled chicken. Be sure to add fiber-rich vegetables. As a drink – some juice.
- For an afternoon snack, you can enjoy fruit salad and savory crackers.
- An omelet, vegetable salad, and tea are offered for dinner. With proper nutrition, you can forget about the rule, which says that you cannot eat after 6 pm. However, the last supper ought to be no later than 2-3 hours before sleep time.
Consider Calorie Content
The calorie content is the amount of energy that is produced during the breakdown and handling of food. It ranges from 1800 to 3000 kcal every day, contingent upon age, way of life, metabolic rate.
On the off chance that you lead a functioning way of life and do a ton of sports, at that point your menu will be fattier because of protein food than the normal individual – for dynamic muscle development and keeping up a quick metabolism.
On the contrary, with a sedentary lifestyle, you have to diminish the extent of sugars and undesirable fats so as not to put on abundance weight, since the overabundance calories consumed are not burned.
There are many factors to consider when writing a diet plan since nutrition is directly related to health. To draw up a diet of proper nutrition, you need to take into account all your characteristics. There is no one-size-fits-all menu, and no people are alike.
For example, a standard menu is not suitable for a person with gluten intolerance, as it contains it. First, you need to establish what restrictions individual diseases can impose, and, observing them, adjust the menu for yourself. But if you have taken into account all possible restrictions, then our recommendations will also come in handy.