How to set up a diet plan to lose weight
Weight loss is usually a target contributed by simply men and women coming from all ages along with sorts. Eventually within life many of us realize that people have put on a few excess weight knowning that for some reason our nation stress about the item; many of us there may be by now beyond, along with would you definitely not still handed down may very well. Whenever you ultimately decide to deal with this challenge, it is important is always to discover sources of data along with legitimate indirizzino people in the appropriate course, to a more healthy diet regime. And this inside of it might be a trouble.
So let us just one point: the old idea that a diet is to eat only salad all day, just does not make sense. A diet can and should be eating meat, fish, nuts and fresh. The important thing is to establish the right quantities and distribute properly the macronutrients over the course of the day.
We must also point out the fact that the solution that we introduce in the article is not “the solution”. In this context there are no universal models that apply to every individual out there. The truth is that when it comes to nutrition is impossible to think of absolute truths.
This article will present some of the basic concepts to allow you to outline a program of weight loss diet.
Step 1 – Determine the calories we need daily
Our body consumes energy to perform any activity. The energy comes from the calories we get from food and beverages. To lose weight the body needs to get into calorie deficit, introducing less calories than it consumes.
So, how to achieve this calorie deficit? First we need to determine how many calories your body consumes in a day. One of the most shared formulas to determine the caloric needs of an individual based on its characteristics and habits is the equation of Harris and Benedict. Here’s how it works: First, we must calculate our basal metabolic rate that tells us the amount of energy that our body needs at rest (when you exercise or when you sleep) over a period of 24 hours.
For men: BMI = (13.75 x WEIGHT IN KG) + (5 x HEIGHT IN CM) – (6.76 x AGE) + 66
For women: BMI = (9.56 x WEIGHT IN KG) + (1.85 x HEIGHT IN CM) – (4.68 x AGE) + 655
Taking the example of a man of 20 years with 60 kg of weight and 180 cm in height, we get the following result:
(13.75 × 60) + (5 × 180) – (6.76 × 20) + 66 = 1656
If we take for example a female subject with the same physical characteristics, the result would be:
(9.56 × 60) + (1.85 × 180) – (4.68 × 20) + 655 = 1468
These figures do not take into account the level of physical activity of the subjects, to which we add a new factor. The following images are supported by a general consensus on the part of the industries of health and fitness:
- Sedentary (little or no exercise) = Multiply the IMC 1.2
- Not active (little exercise 1 to 3 days a week) = Multiply the IMC to 1,375
- Moderately active (moderate exercise 3 to 5 days a week) = 1.55 for BMI Multiply
- Motlto active (hard exercise 6 to 7 days a week) = Multiply the IMC to 1,725
- Extremely active (hard exercise – 1 or possibly 2 allenameni per day) = 1.9 Multiply the IMC
Using the examples before and Whereas both subjects fall into the category of moderately active, the values obtained will be:
Men → 1,656 x 1.55 = 2,566
Woman → 1,468 x 1.55 = 2,275
These values represent the amount of calories that each of them would need on a daily basis to maintain your weight. So if the goal is to lose weight / mass will maintain its caloric intake respectively below the 2,566 and 2,275 calories to reach the calorie deficit and trigger the process of weight loss.
How many calories should I cut? There is no good answer to this question ever. In general, health professionals and fitness suggest to cut between 500 and 1000 calories per day.
Even genetics of each individual affect this decision. While endomorfi could get benefits by reducing the caloric intake of 1,000 calories for an ectomorph you may not need to cut more than 500 calories, considering its rapid metabolism.
In short: there are no magic formulas predetermined. Each person should take these numbers and adapt to its reality and subsequently test the diet plan created to see the results. For example, say a subject cut 1,000 calories from your diet but do still find it hard to lose weight. This could mean that has not yet reached the calorie deficit and that will further reduce your caloric intake daily.
Step 2 – Determine the intake of macronutrients
Now we’ve seen how to estimate the amount of calories that you need to cut to lose weight, let’s get specific: how to distribute those calories on the 3 macronutrients, protein, carbohydrate and fat.
The proteins have a constructor function. Protein provides amino acids, which are essential for building muscles. The amino acids are also responsible for processes such as tissue repair and the formation of hormones, enzymes and antibodies, among others. Essentially proteins take part in all the processes that determine the “construction” of something. They can also be used as an energy source.
Carbohydrates are used exclusively to produce energy. Therefore it is important to ensure a sufficient intake of this macronutrient to avoid having to resort to the proteins as an energy source.
Fats, as well as being an important source of energy, also play a key role in hormone production. Promote the welfare of the cardiovascular system, ensure a proper functioning of various organs such as the skin hair and eyes and are vital to the transport and absorption of fat soluble vitamins.
Sources and amount of protein to be included in the diet
The recommended daily intake of protein varies according to the level of physical activity of the subject in question. Sedentary individuals may not need more than 1 gram of protein per kilogram of weight.
For those who practice sports, the protein intake must be higher. According to the American College of Sports Medicine (ACSM), athletes who practice resistance training they need from 1.2 g to 1.4 g of protein per kilogram of body weight per day, while athletes who practice strength training need 1 , 6 g to 1.7 g of protein per kilogram of body weight per day.
Reconsidering the man of our example, we have determined that it needs an income of 1.5 g of protein per kilogram of body weight; this means that should consume 90 grams of protein a day. Proteins have an energy value of 4 calories per gram, to which 90 grams of protein correspond to a total of 360 calories.
Assuming that the subject of our test proposes an income of 2,000 calories per day, the remaining 1,640 calories should be obtained from the other two macronutrients.
Protein sources. Not all proteins are equal. Some proteins are considered the best because of their higher biological value. The organic vaore of a given food is linked to the quantity of essential amino acids contained in this food.
Some of the best sources of protein are eggs, white meat, red meat, fish and milk.
Plant proteins generally have a lower biological value. Soybeans eoi legumes (beans, peas, chickpeas and lentils) are an exception to this rule. Nuts such as walnuts, almonds and pistachios should also be included in a diet for weight loss, being rich in protein and other nutrients.
Each meal should contain a good dose of protein. If the subject of our study were to distribute its proteins about 6 meals daily, would be at least 15g of protein per meal.
protein sources for diet
Sources and amount of carbohydrates to be included in the diet
The only function of carbohydrates is to provide the body the energy to perform daily tasks, both high and those with low intensity. Make sure to consume adequate amounts of this macronutrient it will prevent our body demolish proteins for energy, a phenomenon quite common in the programs of low-calorie diets. The risk of losing muscle mass that you worked so hard to be avoided.
Institutions such as the World Health Organization and the Dietary Guidelines for Americans recommend that carbohydrates constitute between 55 and 60% of our total energy consumption. Taking the example of male subjects which aim to consume 2,000 calories a day, carbohydrates should score from 1,100 to 1,200 calories which is equivalent to a total from 275 to 300 grams of carbohydrates a day.
Just like with protein, some carbohydrate sources are better than others. In this context, the most important factor to consider is the glycemic index (GI) The glycemic index measures how quickly carbohydrates increase the level of glucose in the blood relative to pure glucose.
Overall, processed foods – such as cakes, pastries, white bread and white pasta – have a higher GI. This means that they are absorbed quickly into the bloodstream. From um hand this provides the body a rapid injection of energy, but on the other hand works only for short time spans. After a few minutes the body runs out of energy, and the person begins to feel hungry again.
We suggest always to choose carbohydrates with a low glycemic index, they provide energy in a gradual and stable, giving a prolonged feeling of satiety. Eating large amounts of carbohydrate cini this tiupo caderere will avoid temptations to eat crackers, cakes and other processed foods. Carbonated drinks, are obviously not absolute.
This link of the Medical School of Harvard something extra has a list of 100 foods and their GI values.
Sources of low GI are represented by pasta, bread and rice grains such as oats, flaxseed, barley, muesly, vegetables, apples, pears and sweet potatoes.
A diet with an amount of carbohydrate between 50 and 55% of total calories is only one of the valid options among many which could be equally valid. When you have to deal with the numbers and determine what is best for us, there are many other methods available that you can test it yourself.
For example if you make a professional athlete or you train twice a day, it might not be a bad idea to increase your carb intake by up to 60% of your diet. However if you train 2 or 3 times a week, you will not need a carb intake so high and you may want to consider reducing intake to 40 or 45%.
The amount of carbohydrates you are taking depends on the following factors: intensity and duration, type of metabolism and personal goals.
quatity of carbohydrates in the diet to lose weight
Amount and sources of fats to include in your diet
Of all the macronutrients, this is the one that has the worst reputation when it comes to weight loss. At first glance, it would seem to make sense: if we want to lose fat we have to cut the fat.
However the truth is that things are other than they appear. When taken in too large quantities, also proteins and carbohydrates are stored by the body as fat. There are numerous studies that show that the main cause of weight gain is excessive consumption of carbohydrates rather than fat. People tend to abound in carbohydrate foods easily absorbed. When that happens the body ends to store the excess energy in our fat deposits in the form of triglycerides.
Keeping this in mind, it is not surprising that several studies have shown that reducing carbohydrate consumption has a direct impact on lowering levels of trigliceridi.Dobbiamo also bear in mind that a healthy diet should contain fat, since they are an essential element for the body functions properly. The secret is to consume good fats (mono and polyunsaturated) and avoid the bad (saturated and trans)
The fat should constitute the rest energy intake which amounts to 20-25% of the diet (between 400 and 500 calories for a total of 44-55 grams of fat).
Foods rich in monounsaturated fats are olive, canola oil, peanut oil, avocado, sesame seeds and nuts (almonds, chestnuts, walnuts and peanuts).
Foods rich in polyunsaturated fats are fatty fish from cold waters (salmon, mackerel, tuna), nuts, pumpkin seeds, avocado, cauliflower, flax seeds, sunflower seeds and oils (corn oil, soybean and sunflower).
Avoid consuming fats in these moments: before and after training and after long periods of fasting, such as when you wake up. Fats slow down the digestive process, which is not what you want if you have these goals.
sources of fat to be included in the diet
Equations and formulas presented in this article have been statistically validated by the general consensus of the experts. How are you leggento not something absolute, it is more of a guide to take the right direction.
It is important to emphasize that there is no universal diet plans that apply to all. What works on one person may not work applied to another. External factors important, such as genetics must be taken into account. And likewise, there are no miracle foods or forbidden foods. There are foods more or less commendable. Not radically cut from your diet foods that just thinking you watering at the mouth. The sudden lack of those foods will get you sooner or later to search for them. Also, do not eat quickly, take your time. Our body takes about 20 minutes to send the message to the brain that tells him to be satisfied. If you eat quickly probably you will end up eating more than you actually need.
Compared to the number of meals, there is enough space to distribute your calories as you prefer. At the end of the day what matters is the total energy intake. Note that you should consume less than 1300 calories per day, for which a diet so restrictive probably missing of important vitamins and minerals.
When we speak of the need to consume 3200 calories a day, of course we do not expect the reader precisely consumption 3200 calories. It is merely a reference value that could vairare of 100 or 200 calories from day to day. You can use the table of food calories stated on our blog to help you build your diet.
As for sports supplements, while not required are able to provide that extra boost you need to achieve your goals. Some supplements can also help the body burn more calories.
L-carnitine, for example, helps our system to transport fatty acids into the mitochondria where energy is produced. And then there are the thermogenic, known for their ability to excite the cells, by ensuring that utilzzino more energy.
supplements to lose weight
The biggest myths about weight loss
We really can not conclude this article without browse some of the biggest myths associated with weight loss. And although these are notions with deep roots in the minds of many people, the fact is that they are simply and completely wrong.
1) Skipping meals is a good way to reduce caloric intake.
Actually skipping meals is a bad idea. The most likely thing is that the hunger that you will make you jump on the first candy you will pass in front of you without thinking that’s not good for you. Losing weight does not mean starving.
2) Buy light foods or diet is the best option to lose weight.
You should pay close attention to the table of nutritional values of the product. The information on the product packaging are often manipulated or misleading. For example, many brands deliberately indicate a fat content higher on the table of the standard product just to be able to present a version supposedly “new” and “light” later.
3) The dried fruit has too many calories and should be avoided.
While it is true that nuts are rich in calories and fat (good), studies have shown that it can provide satiety for longer periods of time, preventing them from falling back on snacks.
4) Eat before you go to sleep makes you fat.
This myth is often associated with another myth that eating carbohydrates at night would make you fat. Those who support this theory argues that at night, in addition to sleep or rest is held a little physical activity. Given this apparent lack of activity we argue that we should not eat carbohydrates because that would not be burned, and the body would end up storing them as fat.
Finally, if you do not want or do not know how to put together a diet plan from scratch, you can always use one of our diet plans already prepared and adapt them to your personal goals. Now you know how.