For some time now, the term "diet" has come to specifically represent an eating program designed to help you lose weight. In all fairness, this is one correct use of the term. However, it is important to remember that diets can also be used to other ends; for instance, diets can be extremely beneficial to people who are satisfied with their current weight, or even those who want to gain weight. If any of these three conditions applies to you, familiarize yourself with an appropriate diet plan.
Goal: Weight-Loss
While many commercial diets make it seem complicated, weight-loss is a simple scientific process. Each calorie is a unit of energy that the body may burn or store as fat. If your caloric intake falls, and your degree of physical activity remains the same, your body has no choice but to store less fat.
Take an inventory of your current average caloric consumption by logging your food intake over several days and cross-referencing this information with the nutritional information on your foods' packaging. Aim to reduce this figure by 500 calories--since 3500 calories is roughly equivalent to a pound of fat, this will reduce your weight by roughly one pound per week.
To create this 500 calorie deficit, eliminate any complex carbohydrates in your diet, including sweets and soft-drinks. Further, increase your protein intake by at least one serving daily; this extra protein will suppress your appetite, making it easier to stick to your diet.
Goal: Bulking Up
If there's one phrase that epitomizes the ideal diet for bulking up, it's "eat more." This applies to everything, but most of all to protein, since protein provides the amino acid building blocks that your body uses to synthesize new muscular tissue. Increase your overall caloric consumption to between 3500 and 4000 calories daily by increasing your feeding frequency to between five and seven daily meals.
Construct each meal around protein-rich staples such as eggs, meat, fish, beans and tofu, with the goal of consuming at least 1.6g of protein per kg of body weight daily. If necessary, supplement your protein intake with a whey protein powder.
Goal: Healthy Maintenance
If you don't have to focus on cutting your calories, doubling your calories or increasing your protein, you're free focus on consuming optimal amounts of all essential vitamins, nutrients and minerals. One of the best ways to approach this task is by consulting the U.S. Department of Agriculture's American food pyramid. Depending on your age, gender, weight and body structure, you'll be given specific serving values for dietary staples such as fruits, vegetables and whole grains. By following these guidelines, you'll give yourself the best chance to stay healthy, both inside and out.
References
- International Journal of Obesity: High protein intake sustains weight maintenance after body weight loss in humans
- Journal of the International Society of Sports Nutrition: International Society of Sports Nutrition Position Stand: Protein and Exercise
- MyPyramid.gov: MyPyramid Plan
- MayoClinic.com: Counting calories: Get back to weight-loss basics
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