No matter what diet and for what purpose you stick to losing weight or gaining muscle mass diet planning will help achieve the desired results. This The article will tell you how to make a nutrition program and how right.
If you are on this site, then you probably want to know more about making a nutrition plan. However, most likely your goals more specific.
Namely: losing weight or building muscle (or both at the same time).
If so, then this article will answer absolutely all of your questions.
I am not exaggerating.
After reading this material, you will know much more than just “how to make a good nutrition plan.”
You will learn about nutrients that really needs your body. The tips below you can stick all your life.
Just imagine …
- No more ridiculous and weird diets;
- No tasteless dishes;
- No fight against hunger and food cravings;
- No unsuccessful attempts to lose weight or gain mass.
Want to forget about trendy useless diets forever?
Want to use the diet for complete control over the composition body and overall health?
Want to achieve your goals without following a bunch of restrictive rules and not denying yourself your favorite products?
Well, all this is quite possible if you know what it takes do.
Ready to change your life?
Fine! Then let’s start.
Content
- 6 diet myths
- Proper nutrition is the key to losing weight
- The consumption of certain foods leads to weight gain.
- Low-carb diets are the best way to get rid of fat.
- Strict low-calorie diets are the best way to quickly lose weight
- Frequent meals speed up metabolism
- How diet planning can save you from “diets”
- Energy balance – the most important thing in planning diet
- Macronutrient Balance
- Product selection
- Suitable for weight loss and weight gain products
- Meal time
- How to create a diet plan for weight loss
- Calculate your calorie deficit
- Identify Essential Macronutrients
- How to Make a Nutrition Plan for Muscle Building
- Best Mobile Power Planning Apps
- Conclusion
- 6 diet myths
- Proper nutrition is the key to losing weight
- The consumption of certain foods leads to weight gain.
- Low-carb diets are the best way to get rid of fat.
- Strict low-calorie diets are the best way to quickly lose weight
- Frequent meals speed up metabolism
- How diet planning can save you from “diets”
- Energy balance – the most important thing in planning diet
- Macronutrient Balance
- Product selection
- Suitable for weight loss and weight gain products
- Meal time
- How to create a diet plan for weight loss
- Calculate your calorie deficit
- Identify Essential Macronutrients
- How to Make a Nutrition Plan for Muscle Building
- Best Mobile Power Planning Apps
- Conclusion
6 diet myths
Before we get to the main topic, first I would like to talk about some misconceptions regarding diets.
If you ever tried to figure out how to create an effective nutrition plan, you probably already became a victim one of the myths, which will be discussed below.
Today I want to dispel some of them.
Proper nutrition is the key to losing weight
Recently, the so-called proper nutrition. Although this power system is entitled to existence, there are many misconceptions floating around it.
In particular, supporters of salads and yoghurts, often do not understand that the nutritional value of foods has little to do with their effects on body composition.
Of course, high-calorie intake is important for health, but not there are products that directly cause loss or recruitment weight. Similarly, sugar is not your enemy, but “healthy fats” – a panacea.
In fact, the key to understanding lies in the energy balance sheet, which is the relationship between quantity consumed and consumed energy.
Human physiology is such that for significant weight loss less energy is required than consumed.
In this case, the so-called negative energy balance or otherwise a calorie deficit which and leads to weight loss.
When you consume more energy than you consume, then there is a positive energy balance or an excess of calories, which leads to weight gain.
In this sense, calories always remain calories.
Eat too many “cleaning” foods and you will recruit weight. Maintain a calorie deficit by eating fast food and you can lose weight.
That is why Professor Mark Haub managed to fold 13 kilograms on a diet of protein shakes, pastries, chips and cookies. He just consumed fewer calories than he burned, which led to a decrease in body fat mass.
The consumption of certain foods leads to weight gain.
This is a natural continuation of the previous myth, but it merits a separate review.
If someone tells you that there are products that lead to weight gain or loss, you can safely ignore it the words.
Products do not have any special properties that cause an increase. or weight loss. They cannot “clog hormones” or magically turn into body fat, preventing you from most achieve your fitness goals.
Foods only provide calories and macronutrients (proteins, fats and carbohydrates). Only these 2 factors are important when we talk about level body fat and muscle mass.
That is, only the total number of calories and those sources from which they enter (proteins, fats or carbohydrates) affect processes occurring in the body.
Soon we will talk more about this topic, and now you need understand the following:
- There are no specific products that lead to the appearance of body fat;
- Sugar does not cause fatty deposits;
- Carbohydrates do not lead to the formation of fatty deposits;
- Hormones such as insulin and cortisol do not lead to the formation of fatty deposits.
Only overeating is to blame.
Weight control does not imply consumption alone products and the exclusion of others. In addition, there is no the need for some special combination of them.
As you will soon see, you only need to correctly manipulate energy balance.
Low-carb diets are the best way to get rid of fat.
A couple of decades ago, low-fat diets were extremely popular, however, this did not stop people from getting fat.
Now a new enemy of mankind has been found – carbohydrates.
We are told that these little “villains” are responsible for the extra kilograms. To live happily ever after without being overweight, it is necessary to permanently exclude them from the diet (and therefore many of our favorite foods).
However, I have some good news for you.
If you are physically active and don’t have diabetes or prediabetes, then you have no reason to stick to low carb diet.
In fact, it is much more likely that the best choice for you will become a high-carb diet, even if you want to lose weight.
I want to dwell on this in more detail.
Misconceptions Based on Low-Carb Research diets
Low carb diets evidence of their benefits for weight loss is given by several research.
They all sound very convincing and the number of “converts” to this food system is growing every day.
However, these studies have one small but very important detail regarding protein intake.
The fact is that low-carb diets suggest more protein intake than low-fat, about which the proponents of the first forget it.
This is a serious problem because we are not used to make a detailed comparison of power systems. Instead, we just contrast high-protein and low-carb diet low protein and high fat.
The first always wins, but because of the high level of consumption protein or low carbohydrate intake? Opponents answer carbohydrates is obvious. But is their point of view correct?
To answer this question, we must consider those cases when high protein intake was the same as on low-carb diet, and on a high-carb diet.
I managed to find 4 studies whose conditions met these criteria. Here is the conclusion made by scientists, at the end of the experiments:
“Hypocaloric diets lead to clinically significant loss weight no matter what macronutrients they are based ”
That is, as long as you maintain a calorie deficit, decrease or an increase in carbohydrate intake does not have a significant effects on weight loss.
Also worth noting is the recently released extensive meta-analysis. data from 19 studies on weight loss. I quote:
“Studies show that in the short term weight loss occurs regardless of whether the diet low carb or balanced. ”
It is also worth noting that there was no difference (or it was slightly small) in the achieved results of both groups of people with overweight or obese. That is, the subjects dropped the same amount of kilograms as in the “low carb group”, so in a “balanced”.
And the last, but no less important remark. I worked with by thousands of people helping them successfully get rid of overweight, and I can say with absolute certainty:
You can find the body of your dreams without giving up carbohydrates.
Strict low-calorie diets are the best way to quickly lose weight
Of course, if you start starving yourself, you will lose weight.
Watch the arrow on the scales go down and buy smaller clothes – enjoyable activities. However, there is one problem.
Losing weight as such is not our goal. Instead we you need to get rid of fat and maintain muscle mass.
There are several rules that you must follow to achieve such a result, but we will talk about them later. And now just learn – you in no case need to starve.
If you eat too little, you will begin to lose muscle mass, which means moving away from the goal to achieve the ideal physique.
Frequent meals speed up metabolism
A lot of articles have been written on this subject now.
The idea is that by increasing the frequency of meals you can “boost your metabolism” and accelerate fat loss.
Indeed, digestion gives metabolism definite momentum. This phenomenon is also called thermal. food effect and can play a significant role in losing weight (e.g. about 25% of the energy in carbohydrates is consumed organism to digest and assimilate them).
Then, theoretically, if you eat often enough, you can keep your metabolism active, right?
Sounds true, however studies show that it is not So.
Scientists from the French National Institute of Health conducted analysis of the results of several studies during which the subjects ate 1 to 17 times a day.
It was found that the power frequency does not affect daily energy consumption.
Instead, scientists have found that small portions cause small short-term metabolic acceleration, and large – long. Therefore, in total, by the end of the day, the level of energy consumption in The subjects were the same.
Conclusion: frequent meals do not give any benefits in terms of accelerate metabolism, so you can eat at a time which matches your preferences and personal schedule.
How diet planning can save you from “diets”
The listed power systems have one common detail – all of them claim to be true.
Crowds of followers of the Paleolithic diet urge to listen to the voice of our cave ancestors. Opponents of carbohydrates insist on the need to achieve a state of ketosis. Proponents of use “cleaning” products incessantly talk about “detoxification” and other nonsense.
You can spend months and even years moving from one power systems to another, patiently waiting for something to be waiting for you somewhere a kind of “magic” diet, but you won’t get what you want physique.
Well, I have 2 news for you: good and bad.
Bad: there are no magic diets. Lose weight fast or build up muscle mass is impossible.
But there is good news.
There is universal and effective for every person supply system.
Thomas Edisson once said: “Most people miss an opportunity, because she is dressed in overalls and It looks like work. ”
The same can be said of diet.
Many chase new-fangled trends, but miss the real the ability to achieve the desired physique.
Here’s what the components of success look like (in decreasing order) significance):
Meal time
product selection
balance of macronutrients,
energy balance.
Energy balance – the most important thing in planning diet
I have already talked about the energy balance, but I repeat, because it plays a much larger role in weight loss and weight gain, than anything else.
Energy balance is the ratio between consumed and food energy and consumed during physical activity.
To gain weight, you need an excess of calories, and for decrease – deficit.
This is not a simple theory, but an indisputable fact.
- All controlled studies conducted in the last 100 years, along with countless meta-analyzes and systematic reviews, concluded that weight loss requires that energy consumption exceeded its consumption.
- All bodybuilders (since Sandow and Reeves) used and continue to use this knowledge to a systematic reduction and increase in fat reserves in the body
- It is because of ignorance of this simple truth every year dozens of diets appear and disappear, failing to achieve true recognition.
Macronutrient Balance
The next important component of an effective nutritional plan after energy balance is the balance of macronutrients.
Macronutrients – any nutritional components of the diet, necessary for the body in relatively large quantities. To them include proteins, fats, carbohydrates, and minerals such as calcium, zinc, iron, magnesium and phosphorus.
If you look at food intake exclusively through a prism energy balance and changes in body weight, then calories are always remain calories. Eat too much and gain weight. Eat less and start to lose weight.
However, there is one important detail.
Our goal is to get rid of fat, not muscle mass, therefore in this case, calories are no longer just calories.
- Consume insufficient protein and doom yourself to the eternal struggle to gain and maintain muscle mass
- Consume insufficient carbohydrates and you will have difficulty in gaining muscle mass and progress in training
- Consume too much fat and dramatically reduce digestion carbohydrates and / or proteins
Balance your diet correctly and then you can reach everyone desired goals.
You will be able to easily build muscle and burn fat. You will have high level of energy needed for training. You have never You will experience hunger or craving for food.
Now let’s move on to the foods you’re on must choose.
Product selection
Today, the quantitative aspects of diets are not very popular.
People do not want to bother with diet planning and count calories and macronutrients.
Instead, they prefer to follow simple rules, regulating what you can eat and what you can’t, and diet developers in turn, try to satisfy these requirements.
As mentioned earlier in the chapter on cleaning food, eating nutritious foods important for general health however necessary consider the balance of energy and macronutrients.
In fact, you can eat the most natural food in the world, but with this remains weak and without a gram of muscle mass.
As Professor Haub proved by example, muscle and losing fat can be consumed more or less all that, I want to.
However, some foods slow down or accelerate these goals, depending on their volume, calorie content and composition macronutrients.
Suitable for weight loss and weight gain products
Generally speaking, the “good” weight loss products are those which contain a relatively low amount of calories but have at the same time a large volume (and therefore provide saturation).
These include lean meats, whole grains, fruits, vegetables, and also low fat dairy products. Such food provides the body with an abundance of micronutrients, which is especially important when calorie restriction (eating junk foods in large amounts on a low-calorie diet can lead to a shortage minerals and vitamins).
Foods suitable for weight gain, on the other hand, are rich in calories and have a small volume.
For example, high-calorie drinks, sweets and other sugar-rich sweets. However, this category also includes “healthy” foods, such as bacon, sunflower and butter, low fruits fiber, as well as fatty dairy products.
The amount of calories consumed daily should depend on whether you want to burn fat or build muscle. Also necessary Consider how many calories you intend to spend.
When dieting for burning fat, most of the calories you need consume from those foods that will allow you to get the necessary portion of macro and micronutrients. In doing so you must keep track of energy balance.
When dieting for muscle mass gain all the necessary micro and macronutrients are pretty easy because calories should be in excess.
However, this does not mean that you should eat mountains of fast food. Health is more important than your fitness goals.
As a rule, if you get most (≈80%) of calories from untreated and nutrient rich food then the rest 20% you can consume with your favorite treats, and you will remain at the same time healthy, muscular and bumpy.
Meal time
Generally speaking, eating time does not matter.
As long as you maintain proper energy balance and balance of macronutrients, time and frequency of nutrition will not help in any way and Do not hinder to achieve your desired goals.
You can eat 3 or 7 times a day. You can eat a huge breakfast or skip it altogether, making the first meal only at lunchtime. You can consume carbohydrates when you want.
However, if you intend to seriously engage in power training, you should pay attention to several moments:
- There is a fair amount of evidence that consumption protein before and after weight training in the long term contributes to building strength and muscle mass
- It has also been proven that similar results help to achieve post-workout intake of carbohydrates, mainly due to anti-catabolic effect of insulin.
Therefore, if you regularly perform strength exercises, then I I recommend to consume 30-40 grams before and after each workout squirrel.
To increase productivity, it’s enough to consume 30-50 grams of carbohydrates before training, and after it – in the amount of 1 gram per 1 kg of body weight.
How to create a diet plan for weight loss
Now that we’ve figured out the basics, let’s let’s move on to practice. Let’s start by talking about how to make a plan. nutrition for weight loss.
As you already know, the key to losing fat is maintaining for a long time calorie deficiency. Therefore first it is necessary to calculate the calorie content of the diet.
To do this, use this calculator to determine how much energy your daily consumes the body.
| LBM (lean muscle mass) | |
| BMR (Basal Metabolic Rate) | |
| TDEE (Calorie Rate, based on activity level) |
| 0 |
| 0 kcal | ||
| 0 kcal | ||
| 0 kcal |
The resulting number will reflect your so-called total daily energy consumption (SSRE).
If you start consuming the same amount of calories per day, then your weight will remain more or less the same. For to lose weight, you must consume fewer calories.
For reference: the calculator is based on the Ketch-MacArdle formula. is he takes into account your basal metabolic rate and activity.
This calculator has an activity coefficient that is underestimated because most others, he is usually unreasonably high.
Calculate your calorie deficit
I recommend using a moderate deficit of 20-25%. Not it’s worth increasing these numbers, as this can lead to unwanted “similar effects” in the form of a feeling hunger.
In other words, consume calories daily 75-89% of your SSRE.
For example, my SSRE is an average of 3,000 calories, so if I want to lose weight, I will have to consume daily 2300 calories.
Identify Essential Macronutrients
Now you need to set the rate of intake of proteins, fats and carbohydrates.
The recommendations are as follows:
Consume 2.4 grams of protein per 1 kg of body weight
If you are overweight (more than 25% fat for men and more than 30% for women), then consume 2 grams of protein per 1 kg of dry body weight.
Consume 0.4 grams of fat per 1 kg of body weight
If you are overweight, then consume fat in quantities 0.6 grams per 1 kg of dry body weight.
Consume the rest of the calories with carbohydrates.
Everything is very simple. This is what the diet should look like in my case:
Weight: 86 kg
Calorie intake: 2300 kcal
230 g protein = 920 kcal (1 g protein ≈4 kcal)
40 g fat = 360 kcal (1 g fat ≈ 9 kcal)
225 g of carbohydrates = 1020 kcal (1 carbohydrate ≈ 4 kcal)
So now let’s turn these numbers into a specific the nutrition plan you will adhere to.
Make a list of foods you would like to eat daily. Then go to the CalorieKing website to find out the profile. macronutrients of each of them. You can also make a sign in Excel showing products and their proteins, fats and carbohydrates.
Here are some sample meal plans:
After you make an individual plan, you will only have to stick to it daily. If over time any product you’ll get tired, just replace it with another one, taking into account nutrition characteristics.
How to Make a Nutrition Plan for Muscle Building
If you want to gain muscle mass, you must consume more calories than you consume according to your SDRE.
To do this, you need to consume about 10% more calories than you burn (SSRE). So small excess is enough for maximum efficiency growth.
The macronutrient breakdown should look like this way:
- 2 g of protein per 1 kg of body weight
- 0.6 g of fat per 1 kg of body weight
- Use the rest of the calories from carbohydrates.
Here’s what the diet looks like in my case:
190 g protein = 760 kcal
60 g fat = 540 kcal
500 g of carbohydrates = 2000 kcal
Such a large amount of carbohydrates helps me work with big weights.
Best Mobile Power Planning Apps
If creating a nutrition plan and tracking consumption macronutrients seems to you a daunting task, do not despair. Наin fact, everything is very simple. Over time, you will understand all subtleties of these processes.
Here are some apps to help you achieve your goals
Myfitnesspal —Https: //www.myfitnesspal.com/
MyFitnessPal is a free application for iOs / Android / Web, which allows you to easily monitor your diet.
Set your own goals for calories and macronutrients, do not use the default recommendations.
Paprika —http: //paprikaapp.com/
Paprika is a reliable and elegant application that will help follow meals, the ingredients of dishes, as well as make lists of required products.
Pepperplate —Http: //www.pepperplate.com/
Pepperplate is similar to Paprika. It is free, however less flexible and comfortable.
MyMacros + —Https: //itunes.apple.com/us/app/my-macros+-diet-weight-calorie/id475249619? Mt = 8
MyMacros + is a simple application designed specifically for fitness fans. As you may have guessed from the name, it allows you to plan and track consumption macronutrients.
Conclusion
To get rid of fat or build muscle, you It’s not necessary to plan and track your diet. But if you want to get a guaranteed result as quickly as possible, without this is not enough.
A well-designed nutrition program will allow you to receive exactly the amount of macro- and micronutrients that you necessary to achieve your goals.
Diet planning will pay off no matter what type diet to which you adhere.
Source: legionathletics.com/diet-meal-plans/