Nutrition is incredibly important these days. Doing specific exercises is only half the battle. The other 50% is what you eat. So what’s the use of strong muscles if they are hidden under a layer of fat? The opposite problem is no less common – exhaustion. As a result, all good intentions are reduced to naught, and along with them, the results tend to zero. People try to eat right for their health, for their appearance and in general, because it is fashionable. This is why you need to be able to draw up a meal plan. You may need to create a meal plan for yourself or while studying at a university in the relevant specialty. We decided to tell you how to quickly and effectively create a meal plan, so read on!
It all comes down to the fundamental – to calories, the proportion of proteins, fats, carbohydrates, trace elements.
WHO recommends that about half of the calorie intake be made up of carbohydrates, focusing primarily on the “slow” (any cereals, pasta).
Protein intake depends on your goals. If you are not doing anything, 1 g of protein per 1 kg of body weight per day is enough. Do strength training – the recommendations of the most reputable scientific institutes are reduced to 1.6-1.8 grams per 1 kg of body weight per day. If you reduce the percentage of fat (that is, “dry”), then protein is needed even more than to gain muscle. Various scientific sources recommend 1.8 to 2.5 grams of protein per 1 kg of body weight. If this still sounds like a daunting algebra problem to you, then turn to the professionals who can help you put together a meal plan and, if necessary, help with food essay topics.
For endurance trainees (running, triathlon), the reputable experts recommend consuming 1.2-1.4 grams of protein per kg of body weight. It is also important for them to consume enough carbohydrates.
Therefore, when drawing up a meal plan, it is important to focus not on the food itself, but on the nutrients in it.
Determine your Body Type
For the successful achievement of the goal, it is important to consider the body type. This will help determine how well your body processes carbohydrates and how it responds to stress.
There are three main body types – endomorph, ectomorph, and mesomorph. Despite the fact that many people in their physique occupy intermediate positions and are at the same time endo- and mesomorphic or ecto- and mesomorphic, determining their type is an excellent guideline for drawing up a suitable diet. Determine the type of physique that is closest to yours, and then adjust the diet.
Consider your Experience in Previous Diets
If you’ve tried other diets or meal plans, try to remember if they worked for you, what you liked or disliked, and if they suited your lifestyle.
For example, you may have tried a vegetarian diet, but you really missed out on meat. You may have been on a low-carb diet but felt sluggish and tired throughout the day. If your diet hasn’t worked well in the past, you should consider other options.
Sticking to a diet plan takes more than just willpower. This should be a plan that you can actually stick to in the long run.
Consult your Doctor
All diets have contraindications. To find out if the diet you have chosen is appropriate in a particular case, be sure to consult with a nutritionist!
And this is important not only for those who have set themselves the goal of losing weight but also for athletes – beginners and professionals. Many types of training have their own characteristics. And it is necessary to collect more information about exactly what processes a particular diet is based on, whether it can be combined with specific sports that you do. For example, there are workouts that involve high consumption of carbohydrates, and if you unknowingly exclude carbohydrate-containing foods from the menu, you will not achieve positive results.
To lose weight or maintain your weight within certain limits, you cannot do without proper nutrition. But it can be difficult to “remake” your usual diet, in which there is more harmful than useful. You can withstand any diet (sports, weight loss) without nerves and breakdowns if you make a nutrition plan. This is a healthy habit that will take hold over time and help you switch to a healthy diet completely. In addition, you can look at examples of professional athletes’ breakfasts – from simple oatmeal to a full cyclist breakfast, which includes pasta, coffee, toast with jam, scrambled eggs and ham, dried fruit, and fresh juice. Set the right goals, watch your diet, and try to make it as varied and healthy as possible!