A well-designed nutrition program begins with an assessment. Ideally, a registered dietitian handles this task, but with a little work, you can do this without outside assistance. It requires a basic understanding of your metabolism and the ability to identify appropriate foods. Discover what and how much you can eat, and achieve your weight loss or weight gain goals.
Dietary Intake
Begin your nutritional assessment by evaluating your current food intake. Record everything in a diet journal; it is like balancing a checkbook. Try to consume the food that you normally would and notate everything, including alcohol. Track this for a minimum of three days. Calculate the total calories and nutrient composition of every item. Online tools to simplify this process are available in the resources section.
Resting Metabolic Rate
Determine your resting metabolic rate, or RMR. This is the number of calories you burn in a 24-hour period while at complete rest. The Harris Benedict formula is the standard measurement tool for determining how many calories you burn at rest. You need a calculator. If you are male, multiply your weight in kilograms by 13.8, multiply your height in centimeters by 5, and multiply your age by 6.8. Now, add these numbers together. Finally, add 66.5. For women, multiply your weight in kilograms by 9.6, multiply your height in centimeters by 1.9, and multiply your age by 4.7. Add these numbers together. Then add 655.1.
As is the case with many prediction formulas, the Harris Benedict method isn't exactly precise. If you insist on being accurate, indirect calorimetry is a better method. It measures the volume of oxygen consumption and carbon dioxide production for a fixed amount of time. You may be required to breathe into a hood, mask, or mouthpiece. It is required that you fast before the test. Contact a registered dietitian to inquire about the procedure.
Total Daily Energy Expenditure
Now that you have determined how many calories your body requires at rest, you can find out how many total calories you use daily based on your activity level. Simply multiply your RMR by the appropriate activity factor to determine total daily energy expenditure. If you follow a sedentary lifestyle with light activity, multiply your RMR by 1.5. If you are moderately active, multiply your RMR by 1.8. If you lead a very active lifestyle, multiply 2.3 by your RMR.
The National Academy of Science's Institute of Medicine provides an online tool to simplify the arithmetic. See the resource section for a link to the academy website.
Evaluate
After keeping a diet journal for at least three days, it is time to determine what changes you need to make to your diet. Ask yourself these questions. What is the nutrient ratio? Are you consuming the minimum recommended vitamins and minerals? Determine what you can eliminate, or where to add.
Implement
Develop your plan and implement the changes. If weight loss is your goal, restrict calories. Remove empty calorie foods such as alcohol and junk food, like candy bars and soft drinks. Eat more fruits and vegetables to ensure that you obtain the necessary amount of vitamins and minerals. If weight gain is your goal, eat more frequently. Always carry shelf-stable food such as protein bars, to consume between meals. Experiment with liquid meals, they are less filling.
Perseverance
The hard work is complete. Now it is a matter of sticking to the plan. Stay focused. Continue to keep track of your dietary intake and make adjustments as necessary.
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