Many people consider the term "dieting" to be analogous to the process of losing weight. In reality, however, dieting can have a variety of purposes. Whether you're looking to lose weight, bulk up or even just improve your general health, there's a diet for you.
To Lose Weight
The primary component of an effective weight-loss diet is caloric restriction. The average caloric volume of your current diet determines your equilibrium weight, so lowering your average caloric intake will lower your equilibrium weight. Start by taking an inventory of the foods and drinks that you consume on a daily basis. Use the nutritional information on the packaging of these foods and drinks to determine your average daily caloric intake. Depending on the degree and urgency of your desired weight loss, aim to decrease this figure by 500 to 1,000; as per the Mayo Clinic, this will ensure that you'll lose one to two pounds per week
To accomplish this, start by eliminating junk foods from your diet. If this isn't sufficient, proceed to reduce the sizes of your portions at each meal. Lastly, try to replace at least one daily serving of carbs with an equivalent serving of protein; this will naturally suppress your appetite, making adherence to this diet easier to manage, according to the International Journal of Obesity.
To Gain Weight
The primary component of an effective weight-gain diet is a surplus of calories and protein. Since your body won't grow rapidly without assurances against starvation, aim to increase your daily caloric intake to between 3,000 and 4,000, depending on the urgency and magnitude of your desired growth. To accomplish this, divide your eating schedule into five to seven daily meals.
Calories alone are not enough, however; in order to form new muscle tissue, your body needs to consume the components of muscles in the form of amino acids from protein. Aim to consume at least 1.6 grams of protein per kilogram of body weight to optimize muscular development, according to the International Society of Sports Nutrition. To accomplish this, build your meals around protein-rich foods such as meat, fish, eggs and tofu.
To Improve Your Health
The primary component of a general health diet should be attention to important vitamins and nutrients. In constructing this diet, refer to the U.S. Department of Agriculture's American food pyramid to determine your recommended daily values from each food group. Depending on your age, gender, weight and height, you'll require different recommended quantities of fruits, vegetables and whole grains, as well as a different allowance for junk food calories. Sample foods that satisfy each category are duly documented.
References
- MayoClinic.com: Counting calories: Get back to weight-loss basics
- 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
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