The foundation of a healthy diet is balance and consistency. Most dieters fail because of extreme dietary habits that are too hard to follow and a lack of understanding of basic nutrition. Your body requires a balance of carbohydrates, protein and fat. The 2005 Dietary Guidelines for Americans recommend that adults consume 45 to 65 percent of calories from carbohydrates, 20 to 35 percent of calories from fat and 10 to 35 percent of calories from protein. Fulfilling these requirements with healthy food choices is an effective way to improve body composition and health.
Step 1
Keep a food journal for three days. Use an online nutrition database to determine your average daily calorie intake. If your goal is to lose weight, subtract 500 calories from your daily intake. If your goal is to gain weight, add 500 calories. For example, if you want to lose weight and your average intake according to the food journal is 2100 calories, your goal intake should start at 1600 calories.
Step 2
Determine your macronutrient ratios. If your goal is to lose weight, your carbohydrate intake should be towards the lower end of the Dietary Guideline recommendations and your protein intake should be higher. If your goal is to gain weight, your carbohydrate intake can increase. In an example 1600-calorie plan for weight loss, an effective macronutrient ratio is 45 percent carbohydrates (720 calories), 30 percent fat (480 calories) and 25 percent protein (400 calories).
Step 3
Decide how many meals you want to eat per day (four to six meals are ideal). For a 1600-calorie plan with a 45/30/25 macronutrient split, four meals are appropriate. Divide your goal calorie intake by the number of meals you plan to eat. This should be the calorie goal for each of the meals. For a 1600-calorie plan for weight loss, each meal would ideally consist of around 400 calories.
Step 4
Using the online nutrition database, make four meals that fit into your plan. For a 1600-calorie plan with a 45/30/25 split, a sample breakfast is 1 cup of oatmeal, 1 cup of blueberries, 1 cup of skim milk and 2 tbsp. of ground flaxseed (413 calories, 56 g carbs, 12 g fat, 17 g protein). A sample lunch is a turkey sandwich, medium apple and 2 oz. of mixed nuts (486 calories, 56 g carbs, 21 g fat and 24 g protein). A sample dinner is 4 oz. of chicken breast, 2 cups chopped broccoli, 1 tbsp. olive oil, and 1 cup of brown rice (549 calories, 51 g carbs, 20 g fat, 48 g protein). The evening snack meal is half a cup of 1 percent milk fat cottage cheese and 1 cup of sliced strawberries (129 calories, 14 g carbs, 1 g fat, 15 g protein).
Step 5
Create one or two opportunities for a cheat meal each week. At this meal, eat anything you want that doesn't fit into your normal diet plan in moderation. By spacing these cheat meals out during the week and planning them ahead of time, you can avoid straying from your diet and maintain more control over your plan the rest of the week.
Tips and Warnings
- Focus on natural foods, such as fruits, vegetables, dairy and lean meats. These foods are nutrient dense and typically more filling that processed foods. Don't give up on your diet if you have a bad day and overeat. Weight loss is a lifestyle and consistently good eating habits will always overcome the occasional unhealthy meal. Include an exercise program with any diet plan to increase the chance for success. The 2008 Physical Activity Guidelines for Americans recommend adults exercise at least two and a half hours per week.
- Always consult a physician before starting any diet plan.
Things You'll Need
- Food journal
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