So you are thinking of changing your diet to a healthier version.
Congratulations! Now comes the part where you make your dieting and health vision become a reality.
The first step to creating and following a healthy diet is to come up with a plan.
This plan should be tailored to your specific needs and preferences, and it should be something that you can stick to in the long term.
Here are some tips for creating a healthy diet plan that works for you.
Figure out your daily calorie needs
The first step in creating a healthy diet plan is figuring out how many calories you need each day. To do this, you need to calculate your basal metabolic rate (BMR).
Your BMR is the number of calories your body burns at rest, and it depends on your age, sex, weight, and height.
You can use an online calculator to figure out your BMR, and then use this number to calculate your daily calorie needs.
You can also have a registered dietitian help you with this, or you can use the Katch-McArdle Formula which takes your lean body mass into account as well.
Knowing your BMR is vital no matter what state of physical fitness you are in – whether you are trying to lose weight, bulk up, or maintain your current figure.
Even for those following a strict dietary regime (e.g., ketogenic, paleo, or vegan), this information is also crucial.
It helps you plan the best vegan breakfast ideas without having to worry if your meal exceeds or falls short of your BMR. It is particularly beneficial if you are preparing your own meals.
It will guide you in preparing dishes with appropriate calorie content.
Decide on macronutrient ratios
The next step in creating a healthy diet plan is choosing how much of your daily calories will come from carbs, fat, and protein.
You should base these choices largely on your activity level. Active individuals need more carbs for energy, while individuals who are sedentary need more fat for energy.
If you’re trying to lose weight, aim for 30% of your calories from fat, 40% from carbs, and 30% from protein.
If you’re trying to maintain your weight, aim for 45% of your calories from carbs, 30% from protein, and 25% from fat.
If you’re trying to gain weight, aim for 50% of your calories from carbs, 25% from protein, and 25% from fat.
Choose healthy foods
Once you have a general idea of how many calories you need and what macronutrient ratios you should aim for, it’s time to start filling your diet plan with healthy foods.
Start by focusing on eating plenty of fruits and vegetables. These are nutrient-rich and low in calories, so they are a great way to fill up on healthy nutrients without overindulging.
Other healthy foods to include in your diet are whole grains, lean protein, and healthy fats.
When choosing foods to eat, be sure to steer clear of processed foods, sugary drinks, and saturated and trans fats.
Make a grocery list
Once you have an idea of the types of foods you should be eating, it’s time to make a grocery list.
Be sure to include plenty of fruits, vegetables, whole grains, lean protein, and healthy fats on your list.
Avoid buying processed foods and sugary drinks.
If you find yourself struggling to stick to your diet plan, make a point of shopping for groceries at a store that sells healthy foods only.
This will help make it easier for you to stay on track.
Create a meal plan
Now that you have a grocery list, it’s time to start creating meal plans. This can be a bit daunting if you’re not used to cooking, but don’t worry, there are plenty of resources available to help you.
Start by browsing the internet for healthy recipes, or check out cookbooks at your local library.
Once you have some recipes in mind, plan out your meals for the week.
This will help make sure you have all the ingredients you need on hand and that you’re preparing balanced meals.
Follow your diet plan
The last step in creating and following a healthy diet is to actually follow your diet plan! This may be the hardest part, but it’s important to stick with it if you want to see results.
If you find yourself struggling, don’t be afraid to ask for help from a friend or family member.
They can help support you and keep you on track.
Following a healthy diet can seem like a daunting task, but it’s not impossible.
By following the steps listed above, you can create a diet plan that fits your needs and preferences and that you can stick to in the long term.
So what are you waiting for? Get started today!