Creating a healthy and balanced diet plan is essential to reach any weight related goal. Whether you want to gain weight, lose weight, or maintain your current weight, knowing what types of foods you should eat and in what amounts will give you the ability to make healthier decisions everyday.
Step 1
Keep a food journal and write down everything you eat and drink for three days. Determine your average daily calorie intake using an online calorie database.
Step 2
Define your goal. If your goal is to lose weight, subtract 500 calories from your daily calorie intake. If you want to gain weight, add 500 calories.
Step 3
Set your macronutrient ratios. Calories come from fat, protein, and carbohydrates. Fat contains 9 calories per gram while protein and carbohydrates contain 4 calories per gram. The 2005 Dietary Guidelines for Americans recommend that 45 to 65 percent of daily calories come from carbohydrates, 20 to 35 percent of daily calories come from fat, and 10 to 35 percent of calories come from protein. If your goal is weight loss, consume fewer carbohydrates to burn fat and more protein to maintain muscle mass.
Step 4
Determine your macronutrient totals in grams. For example, a sample diet plan consists of 2000 total calories with 45 percent from carbohydrates, 30 percent from fat, and 25 percent from protein. The total amount of calories from carbohydrates is 900 calories. Now, divide 900 calories by four calories per gram. In this diet plan, you would consume 225 g of carbohydrates daily. Determine your protein intake in grams the same way. Since 25 percent of total calories come from protein, 500 calories would come from protein. Divide this amount by 4 to determine that 125 g of protein need to be consumed daily. Since 30 percent of calories come from fat, then 600 calories in this diet come from fat. Remember that fat contains 9 calories per gram, so converting 600 calories from fat results in between 66 and 67 g of fat consumed a day. Apply this example to your calorie amount.
Step 5
Using the online calorie database, create a template of 3 to 6 meals/snacks a day to fulfill your daily calorie and macronutrient requirements.
Tips and Warnings
- Include a variety of fruits and vegetables to your diet plan to ensure adequate vitamin and mineral intake. Minimize or exclude processed foods that are high in sugar and contain trans fat. The 2008 Physical Activity Guidelines for Americans recommend adults exercise a minimum of two and a half hours a week. Adding exercise in addition to your diet plan will help improve overall health.
- Always consult a physician before starting any diet plan.
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