Have you already tried an untold number of diets without ever being successful? So, stop relying on those diet plans that all look the same. Do your research, plan your meals in advance, and follow some simple guidelines. Create a personalized diet plan to finally be able to lose weight and maintain the results achieved.
Steps
Part 1 of 4: Understanding Nutritional Needs
Step 1. Calculate your calorie needs
The number of calories your body needs daily can vary depending on your age, gender, weight, height, and level of physical activity. In general, the more active the lifestyle, the greater the caloric requirement to maintain the current body weight.
- According to experts, an adult should consume between 1,600 and 3,200 calories per day. On average, most adults take around 2,000.
- To lose around half a pound per week, you should cut 500-750 calories from your weekly diet. To lose about one pound per week, you should cut twice as many calories (1,000-1,500) from your usual diet.
- Your physical activity level has a major impact on the number of calories you can take in. In general, men can take more without gaining weight. For example, if you have a sedentary lifestyle, you may be able to eat up to 1,800 calories without risking weight gain. On the other hand, if you have a very active lifestyle, you may need to take 2,200.
Step 2. Understand how a healthy diet is composed
The fundamentals of healthy eating are variety and balance. In order to create a valid diet plan, it is essential to establish the quantities of proteins, fruits, vegetables, cereals, dairy products and carbohydrates that can be consumed.
- Foods rich in protein, such as legumes, fish, meat, eggs, milk, nuts and soy, promote the growth, development and repair of tissues. You should aim to get between 10% and 35% of your daily calories through protein, which equates to around 200-700 calories.
- Fruit contains vitamins, antioxidants, is fat-free, reduces the risk of numerous diseases and is an essential element in a well-balanced diet. So try to eat 2 portions of fruit every day.
- Vegetables - whether fresh, frozen or canned - contain multiple vitamins (for example vitamin A and vitamin C), potassium, fiber and provide numerous health benefits with minimal disadvantages. As with fruit, you should try to eat at least 2-3 servings of vegetables every day.
- You will need carbohydrates for energy and to strengthen your immune system, so aim to consume 150-250g per day. Prefer whole grains, such as brown rice, avoiding processed products based on refined flours, such as white bread or with added sugars.
- Choose low-fat products to meet your dairy needs. You should consume 3 servings a day of calcium-rich foods, such as milk, cheese, or lactose-free products.
Step 3. Understand the role of fats in the diet
Fats have a bad reputation because they are generally associated with body fat. However, there are so-called 'good' fats, which are absolutely essential for various body functions, for example they serve to maintain temperature and to counteract fatigue. On average, fats should make up about 30% of the diet. In order for the diet program to be successful, it is very important to know how to identify the good fats.
- The good fats you consume should come from a wide variety of sources, such as sesame, olive or sunflower oil, nuts and soy beans. It also tries to guarantee the body a correct amount of omega-3 fatty acids, which are contained for example in salmon, tuna and blue fish in general.
- Commonly called 'bad' fats, trans and saturated, can cause diabetes and cardiovascular disease. They are often found in the form of processed or solid oils at room temperature, such as red meat fat or butter.
Step 4. Limit your consumption of sugar and salt
Too much salt (sodium) causes water retention which in turn can strain the heart and cause various ailments, such as high blood pressure, heart disease and heart attack. Similarly, an excess of sugar can lead to obesity and many serious diseases.
- Sodium should only be taken in minimal amounts: 200-300 mg (or less) per day. High-sodium foods that should be eaten in extreme moderation include pizza, toppings, and ready meals.
- For healthy people, added sugars should never exceed 24 g (6 teaspoons) for women or 36 g (9 teaspoons) for men. Added sugars can take different names, often similar to each other, such as dextrose, fructose, lactose, maltose and sucrose. Other common sources of sugar are powdered, granulated or brown sugar, honey, maple or corn syrup.
Step 5. Consult different diets for ideas
Most of the popular diet programs have been scrutinized by nutritionists, doctors, and a host of other experts. Review the rules, restrictions, and science behind the diet to make sure it's valid, and use portions as a reference. Popular diets include vegetarianism, the paleo diet, the Atkins diet, and the Zone diet.
Part 2 of 4: Customizing the Diet Plan
Step 1. Decide how many pounds you want to lose within a reasonable amount of time
You can expect to lose around half a pound per week by eating less to drop around 500-750 calories per day. Losing weight faster is difficult, but above all dangerous to health. For example, a pound of fat contains roughly 3,500 calories, so to lose 1 pound in 7 days, you would have to cut a whopping 7,000 calories from your weekly diet.
Step 2. Reduce your calorie intake gradually
You can experiment with several simple approaches to limiting calories without too many sacrifices.
- Eat slower for fewer calories. It takes about 20 minutes for the brain to tell the body that the stomach is full. According to some studies, eating slower allows you to feel full faster.
- Wrap a meal in a mixed salad to cut down on calories. Mixed salads aren't calorie-free, but they can still help you lose weight. Every day for lunch, try to eat a salad made up of various fresh and seasonal ingredients. Do not use a ready-made dressing, for example salad sauces: it is much better to dress it with quality ingredients, such as extra virgin olive oil and vinegar or lemon juice.
- Use almonds to quench your hunger without overdoing the calories. Eat 15-20 almonds when you need a quick snack. If you eat about fifty you can even replace a whole meal with almonds. One study showed that a 6-month diet that included almonds as a snack resulted in 18% weight loss.
- Increase your protein intake to shed body fat. Studies have shown that people who double their protein intake lose more fat while losing weight. To determine what your daily protein requirement is, step on the scale and multiply your body weight by 0.8 - this is the recommended daily protein intake in grams, but keep in mind that the coefficient can vary depending on your activity level physics. Increasing the consumption of protein also appears to have benefits for the metabolism.
- Use spicy tomato sauce as a substitute for other ready-made sauces which are generally less healthy and more caloric. The ideal is to prepare it at home to know exactly what ingredients it contains. Spicy tomato sauce contains only 4 calories per tablespoon, which is 20 fewer calories than sour cream or guacamole, and a whopping 70 fewer calories than ranch sauce. If you prepare it with fresh ingredients, it can also be a valid help to reach your daily vegetable requirement.
Step 3. Choose the right proteins
Since you need to cut back on calories, it's important to select low-fat protein sources. Try to maximize the grams of protein based on the calories you eat. Here are some examples of high-protein and low-calorie foods:
- Milk - 149 calories per 8 g of protein;
- Eggs - 1 egg provides 78 calories and 8 g of protein;
- Greek yogurt - 15-20 g of protein and 100 calories;
- Cottage cheese - 14 g of protein and 100 calories;
- Edamame - 8 g of protein and 100 calories.
Step 4. Choose your carbohydrates wisely
Many dieters consider carbohydrates a real "enemy", while in fact they play an important role in the health of the body. They especially provide you with the energy you need to face the day. What you need to do is opt for complex carbohydrates, which are less caloric, to get the most out of what you eat.
- Complex, whole and unrefined carbohydrates are naturally present in fruit, vegetables, whole grains and legumes.
- Simple carbohydrates, i.e. sugars and starches that have been refined and stripped of natural fiber and nutrients, include pasta, white bread, white rice, etc.
- As studies have shown, a diet low in refined carbohydrates helps you not only lose weight, but also reduce blood pressure, glucose and triglycerides in the blood.
Part 3 of 4: Planning Meals
Step 1. Schedule breakfast
You can choose from a wide variety of healthy options without giving up on satisfying the palate.
- Try porridge, the typical Anglo-Saxon breakfast dish. You can prepare it quickly and easily, for example with oat flakes, peanut butter and raisins. Pair it with a freshly squeezed orange juice to start the day in the best possible way.
- Prepare two scrambled eggs with 2 tablespoons of skim milk and a teaspoon of extra virgin olive oil. You can add some roasted turkey breast and accompany the eggs with an orange juice and a slice of toasted wholemeal bread, on which you can spread a teaspoon of jam.
- Try the scrambled tofu. Wrap it in a wholemeal tortilla and add some black beans and 2 tablespoons of hot sauce. You can accompany the dish with an orange juice or a glass of skim milk.
Step 2. Plan your lunch
Plan a light meal consisting of a wide variety of vegetables and ingredients that are fresh and healthy. There are many creative ways to prepare a delicious lunch. Take a cue from the following proposals:
- Eat a mixed salad consisting of lettuce, tuna, grated carrots and topped with 2 tablespoons of vinaigrette. Accompany it with a slice of wholemeal bread and a glass of skim milk.
- Make a peanut butter and banana sandwich. Stuff two slices of wholemeal bread with a thinly sliced banana and two tablespoons of peanut butter. Accompany the sandwich with celery sticks and a glass of skim milk.
- Delight your palate with a roast beef sandwich made with 2 slices of wholemeal bread and 30g of lean meat. Add 2 tomato slices, a lettuce leaf and a tablespoon of mayonnaise. You can serve the sandwich with a side of raw carrots cut into sticks. For dessert, slice an apple and serve it with a spoonful of peanut butter.
Step 3. Plan dinner
Create simple recipes that satisfy the wishes and needs of everyone in the family. Here are some suggestions:
- Make a tasty but light sauce for the pasta. Brown 2 cloves of garlic and a handful of parsley in a pan with a tablespoon of extra virgin olive oil. Add chopped ripe tomatoes, a tablespoon of basil, a tablespoon of oregano, a few pinches of salt and a pinch of chili powder. When the sauce has thickened, cook the pasta. Add a sprinkle of grated cheese to the finished dish. If you wish, you can serve peas as a main course and a couple of slices of bread with jam for dessert.
- Make the pork cutlets. Bread and cook pork slices weighing about 150g each. You can serve them with a double side dish: baked potatoes and a coleslaw topped with a spoonful of vinaigrette. If you want you can accompany the potatoes with spicy tomato sauce to make them even more delicious.
- Cook beef steaks weighing about 150g, then serve them with 250g of mashed potatoes (prepared with a tablespoon of skim milk and 2 teaspoons of extra virgin olive oil) and 250g of mixed frozen vegetables seasoned with a tablespoon of oil.
Step 4. Make wise choices even when eating out
Nowadays, most restaurants reserve a section of the menu for those who want to make healthy choices in terms of ingredients and number of calories. If you can't make up your mind, try searching the web for the most recommended healthy dishes to eat away from home to narrow down the list of options.
Step 5. Check portions by weighing food
It is necessary to determine in advance how much you will eat, so you need to arm yourself with a kitchen scale and measure all the ingredients in grams. For convenience, you can have a guide handy to help you make estimates, such as the weight of major foods or protein content. For example, consider that:
- A small steak or hamburger generally weighs around 100-120g;
- A slice of chicken breast weighs about 90 g;
- An egg weighs about 30 g;
- A coffee cup can contain about 30 g of cooked tofu or legumes;
- One tablespoon can hold about 30g of peanut butter.
Part 4 of 4: Ensuring Success
Step 1. Track your progress
Quantitative measurements are needed to be able to determine if you are making progress. Define a weight, size or measurement that will help you determine how long you will need to stay on a diet.
- Weigh yourself before starting the diet and make a weekly appointment with the scale. Always weigh yourself at the same time and wearing the same clothes. Be constant in order to observe your gradual improvements; record them in a chart or app to motivate you to continue.
- Buy a tape measure. Sometimes the scale is not able to give a complete picture because muscles have a different composition than fat. Your body weight may not have decreased by much, but at the same time you may notice that there has been a significant change in the measurement of your waist or hips. Measure your body, possibly with the help of someone, to record the starting point. Once a week, weigh yourself and take your measurements again to understand how your body is changing.
- Make a note of the days you stick to your diet plan. Knowing how many consecutive days you have managed to stick to the diet can give you a strong positive charge. If you are consistent and meticulous, you can be sure of getting good results. Challenge yourself by setting a goal to reach, for example a certain body weight, a number of kilos to lift or completing a race.
Step 2. Review your diet plan
Change some little things and try new ones. Try to determine what's working for you and what's not, then make small changes that you know you can handle. You can browse a collection of recipe images to find new options that whet your appetite.
Review your goals once a month and make any necessary changes
Step 3. Reward yourself for making progress
Follow the advice of the experts and, when it's time to reward yourself for your hard work, put your food aside and dedicate yourself to something else that makes you happy, for example, treat yourself to a massage, a book or go to the cinema. Some diets have rewards in the form of desserts or whole meals, but it's important to try not to take advantage of them and avoid overdoing the amounts or calories.
Step 4. Share your diet
You must be proud of your creation. Your success will be contagious: when others notice that your body has changed, they will ask you how you did it and you will feel stimulated to do better and better.
- Share your diet with friends and family. Some of them may be interested in following the same path as you.
- Share your diet online. Post the details on your social networks.
- Advertise it at the gym or park. There are many people out there who have been disappointed with other diets like you.
Step 5. Narrow down your range of proven foods
Consider whether there are any foods that are best eliminated to improve your current efforts. Sometimes, even a very small change can have a major impact.
- Carbohydrates have gained a bad reputation recently, but they are the key to healthy eating. In addition to preventing disease, they provide energy to the body and regulate its weight. What you need to do is eliminate sugar-rich foods (such as sweets and candies), replacing them with fruits, vegetables, whole grains and legumes.
- Ditch fizzy drinks and packaged fruit juices as they are both high in sugar. Try not to consume the calories allowed by drinking. A canned fizzy drink contains around 130 calories and you should run for 15 minutes to burn them.
- Be careful not to overdo the restrictions. According to some studies, very restrictive diets cause negative emotions to arise, lead to take refuge in food and, therefore, to gain weight
Step 6. Prepare meals in advance
Good organization will help you stick to your diet plan, plus it will save you money. When hunger strikes you will not risk making bad choices because you will have a healthy meal ready at your fingertips.
Step 7. Consider the nutritional aspects of your meals
You can keep yourself motivated and informed in many ways, for example you can visit a site that explains how to read food labels. Restaurants also sometimes list the nutritional aspects of their proposals. Use the information gathered as a guideline for selecting the healthiest options.
Advice
- Be strict with yourself and stick to your diet plan.
- Congratulate yourself on your every success.
Warnings
- Don't go hungry.
- Consult with a certified nutritionist before making any drastic changes to your current diet.
