Having issues with healthy eating habits? Are you thinking about starting a personalised diet plan to improve your health or perhaps you are willing to lose some weight? No matter which is your reason, it is always a good idea to create a plan that will specify what meals you consume every day.
This will help you control the portion sizes, make sure that the calories intake is healthy for you, and keep track of what you eat and when. So, to start this plan right away, let’s see how exactly you can do it.
- Create a document – To develop a personalised diet plan, one has to either get a notebook to keep all the record and track the calories intake or create a spreadsheet to take notes in online. You need to write down all the ingredients in each meal, count the calories, add fruit and vegetables to balance out the number of vitamins and minerals you consume throughout the day and insert the ‘total’ column to calculate the overall intake. Separate data by days and weeks and track progress of how well you managed to stick to the plan. This will help you see your setbacks and add certain improvements to it.
- Set clear goals – Depending on the goal you have in mind, the plan will look different. For instance, if you want to lose weight, then you should focus on eating more leafy greens and restrict the number of consumed protein. Meanwhile, if you want to gain more muscle weight, you need to add more foods that contain protein. So, before you develop such a plan, set clear goals and whatever you write as a part of your plan must agree with the plan.
- Divide your calories intake – Count how many calories you need to eat each day and then divide these calories per meal. You have to split all the protein, carbs, and fats evenly per each meal. To make the most out of your diet plan, you have to learn what each of the ingredients in your meals contains and spread them out throughout the day. However, it is not as hard as it might seem, as sites like Calorie Control Council and CalorieKing have already done all the job for you. Just enter the name of the food to see how many calories, fats, carbs, and protein it contains. Once you what you should eat to stay within the set boundaries, you might get a feeling that it is not necessary to write everything down. After all, you count the calories as you eat. But that is not true. So, do not be fooled by this idea. You have to keep track of everything you eat, and for that, you have to take notes and keep a food journal. And you are afraid that what seems to be an easy task of taking notes will turn into a daunting obligation of writing huge essays, you could not be more wrong. Having a food diary is not like answering on different questions in school research topics. It truly is easy and once you get to know you way around it, you will tackle this task with no problem.
- Choose healthy food – Well, you might think that seems like such an obvious suggestion. Of course, you would opt for healthy foods. The only problem is that sometimes healthy foods are not that healthy when you consume them in large quantities. Besides, there are tons of pseudo-healthy choices we all opt for. For instance, juices you get from a store nearby contain so much sugar that they ruin your diet altogether. The list of other pseudo-healthy goods also includes protein bars, veggie chips, store yoghurts, and prepackaged salads. Therefore, when you choose foods to add to your daily ration, consider truly healthy options and do not fall for the foods that say ‘healthy’ on the package.
- Mix them up – Always opt for variety of greens and other foods that contain all the essential ingredients.Do not stick to your favourite options only, but try to mix them up. Remember that some of the options will be based on your budget, but try to find something new and healthy each day without having to rob the bank. You can always choose to use apps like My Diet Meal Plan to plan your meals for you or suggest something interesting and new each day. Not only this can shave off a few hours of planning off your week, but can also help those sticking to the Paleo, Vegan, and Keto diets. This is just one option among a great variety of others out there. So, do your research and find useful tools to help you create a diverse meal plan.
Starting a personalised diet plan is always a good idea. It helps you keep your body healthy and fit, lose weight and improve your health condition. However, you need to do it right.
To help those seeking advice on how to develop a smart meal plan, we have created this article with the most useful tips. They will walk you through the process and help you stay on track. So, if you are thinking whether or not to create your own diet plan, do it with our clear guidance.
This article is for informational purposes only and is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a psychological or psychiatric condition. Never disregard professional medical advice or delay seeking it because of something you have read online. Read the full disclaimer here.
Christina Battons is a creative writer and content strategist from Los Angeles, California. Currently, she write to various web platforms. Her posts address the topics about self-education, writing, motivation, and professional development. In her spare time, Christina prefers to read novels and crime thriller stories. You can connect with her on Twitter @battonschristi.