Create Your Own Diet Plan!!

First learn about calories. Protein and carbohydrates both contain roughly 4 calories per gram, while Alcohol contains 7 calories per gram and fat contains 9 calories per gram. An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week. However, this depends on numerous factors.

Now How to design Your Diet Plan According to Your Body Goal?

If You are male, You can start with 1900 to 2500 total calories Per Day.
And if you are Female, then Start with 1500-2100 total Calories Per Day.

Now let’s discuss What should be Macros of your diet according to your fitness goal.

Diet Macros If You are Looking for Weight loss with toned body:

Important Note-This is general idea you have find which is best macros For You or your Client.
Start with 50/30/20 Means Daily Macros Should be Carbs/Protein/Healthy-fat. As above We have decided Daily Total calorie intake for Male and Females. For Example: If You decided your daily Calories 1800 then 50% of your daily calories should come from Carbohydrates Mostly Complex Carbs/Low glycaemic index food Means Whole Grain./30% From Protein Means Lean Protein and 20% From Healthy-Fat means Mostly Unsaturated Fat.

What is Low Glycaemic Food and its Best Source-

Low glycaemic index food Mostly we expert recommend this food Because this food will not spike Your insulin and You won’t store fat because most of the cases high GI food cause weight gain or fat gain first low GI food having 55 or less glycaemic index value.

For example; All brans, oats, sweet potatoes, brown rice, mixed grain, even noodles, macaroni, soy and linseed, sweet corn, raw carrots broccoli, oranges, grapefruits, pear, apple, yogurt, kidney beans. Peanuts, apple juice, grapes, some yams, mostly green leafy vegetables, and I will tell u high gi food as well, and it has 70 or more glycaemic index value, like white rice, white bread, cornflakes, pumpkin, watermelon, dates, rice cakes, mostly all drinks contain sugar.

Complex carbohydrates-

As u know complex carbs food is similar to low GI food because complex carbs having a low GI value just I am doing this food separately to provide you more knowledge. Carbohydrates are a very important nutrient for our body it is the prime source of energy but we divide it in 2 complex and simple for weight loss we avoid simple carbs because the body breaks down simple carbs quickly within one hour we feel hungry again, sugar level drop within 1 to 2 hours that’s why we have a craving to eat more.

It also spikes our insulin and increases blood sugar level as well most of that simple carbs are lack of nutrient value and fiber-like sugar, refined food, white bread, white rice, etc,

Anyway, let’s talk about, Best complex carbs food they are a good source of minerals, vitamins and fibers, and antioxidants,
For Example; Sweet potatoes, beans, peas, soya, pulses lentils, Oatmeal, brown rice, quinoa, Low-fat yogurt, Skim milk, lentils, soymilk, whole-grain bread, whole-grain food, corn, asparagus, radishes, spinach, strawberries, apple, pears, cucumber, wheat, chickpeas, sweet potatoes, onion, some yam, corn, split peas, tomatoes, whole grain pasta, buckwheat, carrots, green beans, broccoli, grapefruit, prunes, apples.etc…

So there are so many choices of good carbs don’t avoid carbs only u need to avoid simple carbs,
Ok next..

lean protein-

Lean protein best for fat or weight loss body convert protein to amino acids for fulfilling various job inside of our body, normal eating men require around 56 g per kg body weight and women require around 46 gram, but for sports, person value is different depending on your fitness level and your sports hard work and time.

I always recommend to my clients 1.0 to 2.5 grams per kg body-weight. Protein works to slow the release of carbohydrates into your bloodstream, which can prevent the sudden spikes in blood sugar. So u won’t store fat or gain weight. Anyway let’s talk about the best source of lean protein. Boneless chicken breast, white eggs, fish, skinless turkey breast, Greek yogurt, skimmed milk, cottage cheese, steak, whey protein, anchovies,
light tuna fish, beans, lentils, pepperoni, tofu, green peas, wheat germ, quinoa, soy etc.

Healthy Fat/Unsaturated Fat

Unsaturated fat also called good fat you can get so many benefits like skin benefits, heart-related benefits, lower cholesterol benefits, and many more. Just what we need we have to stop eating saturated fat and start eating unsaturated fat. Unsaturated fats are liquid at room temperature, unlike saturated fats that are solid at room temperature. Healthy unsaturated fats come in two main forms, Monounsaturated fats

Food sources of monounsaturated fats: for example cod liver oil, almonds, cashews, olive oil, peanut oil, avocado, canola oil, soybean oil, sesame oil, etc. Replacing unhealthy saturated fats with monounsaturated fats has a cholesterol-lowering effect.

Polyunsaturated fats: we can divide further to polyunsaturated fat to two more groups one is omega 3 fats and second is omega 6 fats.
Omega-3 fats-omega-3 fats have been shown to be protective against heart disease as they help lower LDL cholesterol (bad cholesterol) levels, blood triglyceride levels, and blood pressure. Omega-3 fats are found in eggs, meats, oily fish such as salmon, walnuts, chicken, soybean, canola oil, lean beef, flax-seed, etc.

Experts believe: people who have a higher intake of fish have a lower risk of developing heart disease Omega 6 Fats and omega 6 best sources are: sunflower seed, sesame oil, brazil nuts, and sunflower oil, walnuts, soybean oil, etc.

Diet Macros If You are Looking for Fat loss, Getting Six Pack Abs + Muscle Building:

1. Start with 40% Carbs/50% Protein/10% Healthy Fat.
   2. You can Decide Your Daily Calories Intake Between:
   3. If You are Male, You can start with 1900 to 2500 total calories Per Day.
   4. And if you are Female, then Start with 1500-2100 total Calories Per Day.
   Important Note-This is the general idea you have to find which is best macros For You or your Client.

Now Leann Bit More about Body type and their Calories Requirements For Fat Loss and Toned Up.

Ectomorph:

1. An Ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorphs have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.
   2. Best Diet Macros to start with For Building Muscle/Weight Gain:
   3. 50-60% Carbs/20-30% Protein/10-20% Healthy-Fat
   4. If You are male, You can start with 1900 to 2500 total calories Per Day.
   5. And if you are Female, then Start with 1500-2100 total Calories Per Day

Mesomorph:

1. People with a mesomorph body type tend to have a medium frame. They may develop muscles easily and have more muscle than fat on their bodies. Mesomorphs are typically strong and solid, not overweight or underweight.
   2. Best Diet Macros to start with For Building Muscle/Weight Gain:
   3. 40-50% Carbs/30-40% Protein/10-20% Healthy-Fat
   4. If You are male, You can start with 1900 to 2500 total calories Per Day.
   5. And if you are Female, then Start with 1500-2100 total Calories Per Day

Endomorph:

1. Big, high body fat, often pear-shaped, with a high tendency to store body fat. Mesomorph: Muscular and well-built, with a high metabolism and responsive muscle cells.
   2. 30-40% Carbs/20-30% Protein/20-30% Healthy-Fat
   3. If You are Male male, You can Start with 1900 to 2500 total calories Per Day.
   4. And if you are Female, then Start with 1500-2100 total Calories Per Day

Lean More: Top diet Types, they may be effective for your fitness Goal

1. Vegan diet
   2. Gluten-free diet
   3. Atkins Diet
   4. Low-carb, whole-food diet.
   5. caveman diet
   6. Mediterranean diet

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