How To Plan Your Perfect Diet!
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Dieting has always been a significant concern for health enthusiasts or for anyone who cares about their weight or simply about their general health for that matter. The mass media, including the internet, is overflowing with assorted knowledge about what to eat when to eat, and how much to eat. All this information can be overwhelming and sometimes confusing because you will often have different sources giving you completely inconsistent data.
So far, If you agree with what I am saying you are in the right place.
What can you take from this article?:
In this article, we are going to put dieting in simple and practical steps that you can implement right away to achieve your goals, whatever they may be – being healthy, get leaner, or both.
At the end of this post, you will be able to design your own personalized meal plan which you can stick to (and actually enjoy), a meal plan what will be optimized for your personal goals, and that you can adjust instantly based on the results it gives you.
Having said that, let’s get started.
Recommended Read: How Can I Eat To Be Healthy? FAQ#1
Getting The Basics Right:
When it comes to healthy meal plans, the magnitude of options can be overwhelming. Here are two things to keep in mind when you design the most suitable plan for yourself.
Create A Calorie Deficit:
In a simple scientific language, a negative energy balance (caloric deficit) will cause weight loss, while a positive energy balance (caloric surplus) will lead to weight gain. Choose less calorie-dense foods. A chocolate milkshake will obviously be more fattening and less-healthy than coconut water. Replace calorie-dense foods with significantly less calorific foods.
Must Read: Ten Tips To Start Eating Healthier Now
Don’t Sacrifice The Nutrition:
Your body needs nutrients to function properly. There is no point in eating less calorific foods if they are not supporting your bodily functions. To incorporate these foods into your weight loss meal plan, start by filling one-third to one-half of your plate with non-starchy vegetables. These are low in calories and provide water, fiber, and many of the vitamins and minerals you need. They also make you feel more full.
Then, fill one-quarter to one-third of your plate with protein-rich foods, such as meat, fish, tofu, cottage cheese, or legumes, and the remainder with whole grains or fruits. These add protein, vitamins, minerals, and more fiber.
You can boost the flavor of your meal with a dash of healthy fats from foods like avocados, olives, nuts, and seeds.
Snacking: Some people may benefit from having a snack to tide their hunger over between meals. Protein and fiber-rich snacks seem the most obvious choices.
Good examples include sliced fruits, baked or steamed vegetables, roasted chickpeas, or Greek yogurt with fruit and nuts.
Tips To Fine-Tune Your Diet Plan!
Avoid Processed Foods And Added Sugar:
Anything man-made that comes ready to eat out of a carton box or a packing of any sort qualifies for this category.
Full of empty calories yet low in nutrients, these foods fail to stimulate fullness centers in your brain and make it difficult to lose weight or meet your nutrient needs. The refined sugar that we eat nowadays is 8 times more addictive than cocaine. The reason why we like processed food so much is that because they are laden with trans fats and refined sugar which are habit-forming.
Don’t Drink Your Calories:
Calories that sneak in through beverages are usually forgotten and they could easily be one of the reasons, you are not losing weight. This is especially true when we are talking about alcoholic or sugary drinks, including fruit juices and soda. The average person drinks 400 calories on a daily basis!
Use Smaller Plates:
This one’s a no-brainer. Using smaller plates will give you the illusion of eating more but at the same time ensure that you eat smaller servings and portions.
Stick To A Routine:
Routines define a person. Our life is a sum total of our daily activities. If we can keep our eating habits predictable and healthy, our bodies will respond likewise.
Keep it Simple and Boring For The Most Part:
If you have about three major meals in a day, try to keep two of them uncomplicated and similar for the most part of the week. Decision-making is a tiring task. Use your energy for better activities.
Make One Meal A Day An Adventure:
How To Plan Your Perfect Diet!
Try to be creative with the one remaining meal and bring out the chef in you. That will keep you looking forward to that meal.
Recommended Read: Eat Less Live Longer
Don’t Hold Back Too Much:
Let’s face it. You are here to live and what is life without some extravaganzas. Once in a while, it’s alright to give in to your favorite food. Just try to make it a healthy choice.
Hummus!
How To Plan Your Perfect Diet!
Have A Cheat Meal Not A Cheat Day:
Don’t treat your cheat days as an excuse to let your inner demons out. It’s your body, treat it with respect and go a bit easy on the pudding.
Related Read: Indian Super-Food You Must Eat
Choose Your Poison:
How To Plan Your Perfect Diet!
We all have an Achilles heel, be it cake, chocolate, a drink of single malt, or a double whammy burger! Call it your poison, own it, and incorporate it in your eating plan in quantities that are both manageable and non-harmful. But let that be just one thing. Period!
Failure Is Never Final, Learn To Move On:
No one has achieved anything of significance without failing at it first. Make sure you understand that failure is a part of your journey, accept it, and use it as a lesson to move on. Don’t let your failures be your final outcome!
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Don’t Exclude Any Food Groups:
How To Plan Your Perfect Diet!
All food groups are there for a reason. When excluding a particular food group, keep in mind that completely excluding a food group may cause some serious deficiencies. It may require you to take supplements to meet your daily nutrient needs.
How To Plan Your Perfect Diet!
Summary:
For those of you expecting me to tell you exactly what to eat, my sincere apologies! I don’t work that way! If you are in for the long haul, you need to make your own choices here! The tips are there to guide you through! Once you understand the choices that you make, it will be as easy as a walk in the park!
Additional Reads:
https://www.collegenutritionist.com/blog/simple-meal-plan-to-lose-weight
