Program for creating a diet menu. Daily balanced nutrition menu calculator
If you eat right and exercise right, but are not losing weight, you only think that you are eating and exercising right. Why don’t diets “work” and what should you consider when creating a nutrition program?
Proper nutrition is 70% of success when achieving any fitness goal, be it losing weight or gaining muscle mass. And a seemingly small mistake can ruin all your efforts.
Standard diets designed for the “mass consumer” either do not work or their effect is short-term. Why? Because people are all different, and the nutrition program should be drawn up taking into account the individual characteristics of the body, the person’s activity, and his goals. It is impossible to take one diet and “prescribe” it to everyone who is losing weight, create another menu and “prescribe” it for gaining muscle mass. We are all unique, and what may work for one may not work for another.
So, what is a real, effective nutrition program based on?
1. Eating behavior assessment
The first stage is identifying the features of the diet and the mistakes that we make every day. Therefore, it is worth starting with an analysis of your food diary. For a week, write down what you eat: time, products, approximate volume. And then see how your diet matches the classic recommendations.
The basics of healthy eating come down to a few simple rules. You need to eat 5-6 times a day, approximately every 2.5-3 hours. There should be small snacks between breakfast, lunch and dinner - this way the metabolism accelerates, and the body does not need to store fat in reserve. In the morning, long carbohydrates (cereals) are recommended, which provide energy; the closer it is to the evening, the more protein foods and fewer carbohydrates there should be. Sweets, including fruits, can be eaten in moderation in the first half of the day, vegetables - at any time. Cereals and pasta as a side dish are acceptable for lunch, but for dinner it is better to accompany fish or meat with vegetables. An hour and a half before bedtime, you can eat some exclusively protein foods, for example, 100-200 g of cottage cheese. Fatty meat and dairy products, semi-finished products, fried foods, flour, and sugar are excluded.
Why is it important to know exactly what foods you should eat and at what time? Here's a simple example. “In my practice, there was a case when a client’s weight stopped decreasing, despite the fact that he strictly followed all nutrition recommendations and exercised regularly,” says Orange Fitness personal trainer Alexander Mnatsakanyan. - We started to figure it out. It turned out that he put honey and nuts in the allowed evening cottage cheese - the last protein meal about 1.5 hours before bedtime. From the client’s point of view, this is a trifle, because it tastes better with honey! But as soon as sugar and extra calories in the form of honey and nuts were removed from the cottage cheese, the weight loss process resumed.”
2. Calculation of basal metabolism, determination of energy consumption during the day
Basic metabolism is the amount of energy in kilocalories that the body needs to carry out vital functions at rest (that is, if you just lie down and eat). Any motor or mental activity requires additional energy expenditure. Each person has a different basal metabolic rate, which means the number of calories needed for life is different.
Most often, the Harris-Benedict formula is used to calculate the basal metabolic rate:
for men: 66 + (13.7 * weight) + (5 * height in cm) – (6.8 * age)
for women: 655 + (9.6 * weight) + (1.8 * height in cm) – (4.7 * age)
Most formulas take into account three indicators: gender, age and weight of a person. However, a more accurate calculation can be obtained if you know the ratio of fat and muscle mass. 1 kg of muscle tissue spends approximately 200 kcal per day just to “maintain itself,” while 1 kg of fat requires three times less energy. Therefore, the most accurate figure for basal metabolic rate can be obtained during a bioimpedance analysis of body composition.
Next, having determined your basal metabolic rate, you need to understand how much energy you spend during the day on physical and mental activity. To determine this indicator, physical activity coefficients are used (basal metabolic rate is multiplied by a coefficient): 1.2 – office work, absence or minimum physical activity; 1.375 – low physical activity, simple workouts 1-3 times a week; 1.55 – moderate activity, 3-5 workouts per week; 1.725 – increased physical activity, 6 workouts per week; 1.9 – very heavy physical activity, training twice a day.
3. Determine the number of calories depending on your goals
We understand how many calories the body needs in order to live in the mode you have chosen and at the current weight. Now, it is important to understand how many calories you need to “give” to the body in order to force it to adapt in the direction we need. If the goal is fat burning, then the total calorie intake should be less than the required energy expenditure - then the body will have to obtain energy by burning fat. If the goal is to build muscle mass, then it is important to provide the muscles with a sufficient amount of building material.
When losing weight, we want to achieve results as quickly as possible, so there is a temptation to reduce the calorie intake by 50% or more. You shouldn’t do this: stress on the body and psyche will not allow you to maintain a diet for a long time. Such a restriction is fraught with problems with the gastrointestinal tract, a lack of vital elements and even greater fat deposition with each breakdown. It is most effective to reduce gradually, ultimately reducing caloric intake by about 15-30%: it will not be so difficult, and the body will have to take the lack of calories from fat reserves.
If the goal is to build muscle mass, then calories should be increased by 5-15% of the required norm. If you eat more, you can gain weight not through muscle, but through fat.
Please note: these are average standard figures and a very simplified approach! The ideal option would be the recommendations of a trainer or fitness consultant who can correctly assess energy costs and calculate the required caloric intake.
4. Create an individual nutrition plan
Based on the calculated calories, a diet is compiled: the volumes are distributed among meals depending on the life schedule, as well as according to the ratio of proteins/fats/carbohydrates. Products suitable for each meal are selected. For example, with five meals a day, the distribution of calories could be as follows: breakfast - 25%, snack - 10%, lunch - 30%, snack - 20%, dinner - 15%.
These are just the main points that are important to know when planning your diet. But there are a lot of nuances that only a specialist can take into account.
Roman Timofeev, nutrition specialist, personal trainer at Orange Fitness
“You can find a huge amount of nutrition information on the Internet, but this information must be used wisely. Confusion in the head after reading many different sources, incorrect application of the received data ultimately leads to problems. A common case is a sudden weight loss after another recommended diet of boiled carrots and kefir, and then the same sudden loss of weight - this is how a person starts a wheel of repeated mistakes, begins to torture himself and drive his weight around in a circle. In such cases, a coach or specialist is needed who can organize and systematize the information received, separate the wheat from the chaff and help achieve the desired stable result, form the right habits and addictions. There is only one BUT: if the efforts come only from the specialist, and there is no proper persistence on the part of the mentee, the result will be “Sisyphean work” and disappointment from wasted time and money.”
Rating: 4.2 out of 5
Votes: 15
The program has a very visual and user-friendly interface that allows you to easily create your daily diet based on the specified parameters: total daily caloric content, or caloric content of breakfast, lunch, dinner.
In the program you can find a lot of useful tips and information about diets, food consumption standards, weighing foods, etc. If you need to take strict control of your nutrition, as well as your daily calorie intake, try the Home Nutritionist program.
Additional Information
License: Shareware
Software Developer: Chirkov AL
Supported OS:Windows XP
Interface language: Russian
Update date: 2017-03-25
Program size: 2.6 MB.
Comments and reviews: 9
1. Liena 15.10.2013
A regular calorie calculator that allows you to calculate the approximate number of calories in a dish and your daily diet.
In my opinion, whether you know how many calories you ate or not, there is no particular benefit, since this is already visible in the mirror. The principle of losing weight is unchanged - it is a balance between calories consumed (food) and calories burned (metabolism and human physical activity).
2. Dietka 30.12.2013
In order to start losing weight, you just need to start leading an active and sporty lifestyle. You should not start with strict diets, unless we exclude fast food, sweets and confectionery, baked goods, and fatty foods.
We replace pork with beef or white poultry meat (breast, fillet). If possible, replace fried food with boiled and steamed food. More greens, vegetables and fruits. Don't fill your belly with 1-2 meals. Divide your daily meals into 5-6 small meals.
And of course, play sports. It is advisable not to cut 3 times a week.
3. Alexey 12.05.2016
Many years ago, people noticed that water from some sources can alleviate various ailments and have a pronounced healing effect. Yes, indeed, the natural power of mineral water can cure many ailments: gastritis, pancreatitis, blockage of the bile ducts of the liver and cholelithiasis, and normalize the functioning of the gastrointestinal tract. How to properly treat yourself with mineral water and how to use it correctly for health benefits.
http://zozh-lekar.ru/zdorove/mineralnaya-voda-sovety.html
4. Anonymous 13.05.2016
I appeal to everyone who is talking about the return of these kg in... a number of days in an unknown amount.
If a person begins to lose weight correctly, if he decides to do it, and does not just talk nonsense and makes the thirty-third attempt, then along with the change in nutrition, the lifestyle and way of thinking also changes. Without this, everything will really come back. About physical and moral exhaustion. This is complete nonsense. After spending 6 days on a fasting fast, 4 of which were mineral water, and seeing the result, I had something similar to the feeling of winning the World Cup! What moral exhaustion! I was happy. Three months have already passed, I gradually, quietly lost 10 kg, and I don’t gain them BECAUSE I DON’T EAT INDISCRIBLY! So everything is subjective and you don’t have to compare everyone to yourself. “If you can’t do it, then neither can everyone else.” You have to have your head
5. vishenka 16.05.2016
Hello everyone. I stayed on Kim's diet for 3 weeks. I followed it strictly, but didn’t feel hungry at all. At the same time, I counted kcal. and the number of grams consumed. In the first week, the average number of kcal was 1070. cottage cheese - about 500 g. yogurt - 500 ml. vegetables - about 1 kg.
Second week - 1000 kcal. cottage cheese - 200 gr. yogurt - 250 ml. Everything else simply didn’t fit in anymore - due to vegetables and fresh berries without sugar, how could it be without them in the summer. By the way, blueberries normalize stool very well.
Third week - 1200 kcal. I completely gave up legal eggs; if I eat meat, my body no longer accepts cottage cheese and yogurt, so it’s either meat or dairy products. True, I started eating 10 grams of dark chocolate a day because of the lack of sugar.
Now about how I feel: wonderful, easy and free. I don’t feel like eating at all, and in recent days I’ve even felt a little overeating. Apparently I need to reduce the number of foods I consume. I am not at all drawn to sweets, buns, cakes and other culinary delights. I don’t remember about sugar, although 3 weeks ago there was less sugar than 4 tsp. a glass of tea or coffee was perceived as an insult.
Now about the main thing. Results: in the first two weeks I lost 5 kg. -4 cm - in the waist, - 3 cm - in the hips, strange - but the chest remained the same, probably the body reacts this way. I feel great, I can handle the wild heat that we have in Riga, I don’t have time to exercise, and most importantly, the result is visible not only to me, but also to those around me.
So go for it. It’s easier to lose weight in the summer, and it’s easier with vegetables. I wish you success!
6. Anna 16.06.2016
PEOPLE! I'VE BEEN ON A DIET FOR THIRD WEEK, but I just read the comments. And I'm just panicking! The fact is that I stick to my diet quite strictly (I only ate fruit yoghurts, but even those within 3% fat content), but I salted my salads quite heavily. People who know, please advise, maybe I should stop adding salt to my food? and one more question, for 3 weeks you can eat fried meat, for example, beef cutlets, 1 egg and onion, fried in oil? (of course, within 300 grams) but something sounds strange for a diet, maybe I misunderstood something?
The good news is that you can eat it in unlimited quantities. But honestly, I doubt that after the first week I will be able to look at unsalted raw carrots, let alone really like all these vegetables. Please tell me, did any of those who have already gone through this diet have similar doubts?
8. Lady Di 26.03.2017
If you take into account the amount of calories you eat and are physically active, you can easily maintain an ideal shape at home. For example, you can take a standard set of sports equipment - dumbbells, a cardio machine, and that’s it! It's enough! I read here which cardio exercise machine to choose for your home, and now I have a mini-stepper and an exercise bike in my home.
9. Marakanka 20.10.2017
Girls, don't suffer from nonsense. You don’t need to count calories and hope for miracles from diets. Get your fat asses off the sofas and armchairs and go in for sports, jogging, cycling, or anything else, just don’t sit on your asses. This is the secret of a slim and beautiful figure and not how much more or less you eat, although you also need to monitor your nutrition, but movement is more important!
Going on diets is very difficult, both physically and mentally, and the benefits from them are often very short-term. In order for a useful habit to take hold, you cannot immediately rush into battle and sweep aside everything that is not useful, but is so beloved and familiar: you will still lose your temper and go to all kinds of troubles. In addition, do not forget that not all diets are suitable for some sports. For example, it is not suitable for those who engage in intense interval training, triathlons, or middle- and long-distance running, since all these activities consume a lot of carbohydrates.
Before deciding on a specific menu, you should not only consult a doctor or nutritionist, but also collect more information about what processes the diet is based on and whether it can be combined with your workouts.
So, trainer and nutritionist from Biodynamic Wellness (California) Anna Robertson offers a fairly simple and common for many people adaptation of the daily diet for those who run or any other sport that includes a sufficient amount of cardio exercise (aerobics, step aerobics, intervals and functional training) and does not involve building muscle mass.
Menu option for one day
Breakfast
For example, your usual breakfast consists of a cup of coffee with cream and sugar (optional), as well as a plate of oatmeal with two percent fat milk.
Anna advises replacing sugar with a natural sweetener - honey or maple syrup. For a second breakfast option, she suggests a multi-egg omelette cooked in coconut oil - an excellent source of protein and healthy fats.
Dinner
Anna's suggestion is a salad with protein and vegetables plus a piece of toasted whole grain bread.
Snack before running (workout)
Anna advises giving preference to natural food, which will always be bioavailable. For example, the so-called Trail Mix is perfect - a mixture of nuts and dried fruits, which are an excellent source of carbohydrates for quickly restoring lost energy. For a longer run (10 km or more), an apple with almond butter (or other nut butter) is suitable. This snack will provide you with the right fats and carbohydrates.
During long runs
Electrolytes are suitable for replenishing fluids and minerals and do not necessarily need to be purchased from specialty stores. For example, drinking water with a pinch of sea salt will help replenish the lack of fluids and minerals. If you don’t really want to drink salted warm water, you can add a little more citrus juice or cranberry juice.
Snack after a run or workout
It is advisable to increase your protein intake within 30 minutes of your run. For those who have run 10 km, it could be the same apple with nut butter or cream cheese (Philadelphia, mascarpone). This snack will help replenish amino acids needed for muscle recovery, and the combination of fruit and fat will increase your blood glucose levels, which will provide your cells with energy. For those who have run more, you need more impressive reinforcement, which will provide proteins, carbohydrates and fats. One option is an egg or tuna salad served on a toasted piece of whole grain bread.
Dinner
Dinner should always contain proteins, carbohydrates and fats. Our body absorbs animal proteins much better than plant proteins (sorry, vegetarians), as they are rich in nutrients. Healthy fats: coconut oil, olive oil, or avocado oil. An example of a complete dinner is brown rice, quinoa or sweet potatoes, plus meat (any choice of your choice) and steamed vegetables. You can also indulge in a glass of chilled white wine.
“After dinner”, or If you really want to eat after 18:00
If you really want to eat, take fruits or berries. Berries are literally packed with antioxidants and vitamins, they help get rid of free radicals and support detoxification of the body. And anyone who has run 10 km or more deserves a chocolate bar (preferably dark chocolate with 75% cocoa).
Making a meal plan
Creating a meal plan is easy, especially if you have a workout plan for the week and can roughly calculate your calorie expenditure during workouts. For example, during training for Ironman 70.3 (half), my husband rode an average of 70 km during cycling training (sometimes 50 km, sometimes the entire 100 km). As a result, he was expending about 1,500 kcal, and I knew that this day needed more varied food than on rest days or pool days.
Therefore, knowing your training schedule, energy consumption and goals (lose weight, gain weight or stay at the same weight), you can safely start drawing up a plan.
A weekly meal plan doesn't necessarily mean cooking every day. There are many dishes that perfectly retain their taste for 2-3 days. Cottage cheese, dried fruits, fruits, berries and vegetables do not require cooking at all.
- Make a meal plan for the week. Sit down and think about what you would like to cook or try. Estimate how long it will take you to cook and choose the best options.
- Look for new recipes. A variety of foods is not only tasty, but also healthy, since this way your body receives a greater variety of nutrients. For this, there are special recipe aggregators where you can find almost everything! Example - foodily.com and yummly.com plus Pinterest. Separately, it is worth noting the website greenkitchenstories.com with incredibly beautiful photographs and recipes for delicious vegetarian dishes.
- Try to eat the same dish no more than twice a week. We've already talked about diversity! It doesn’t have to be something completely new; simpler modifications are also quite suitable.
- Try to prepare dishes that you can eat the next day. This applies to cereals and soups. The first option will fit under point No. 3, and the second can be used as a basis for different dishes, varying the additions.
- Count your calories. To achieve your goal, you need to know the “input” and “output”. There are also quite a large number of different web services and mobile applications for calorie counting.
- You should always have alternative options. This is in case someone in your family ate a pre-prepared lunch or you were unable to get to the pre-prepared food due to work or other reasons.
In addition, you can look at examples - from simple oatmeal to a complete cyclist's breakfast, which includes pasta, coffee, toast with jam, scrambled eggs and ham, dried fruit and fresh juice.
Set the right goals, monitor your diet and try to make it as varied and healthy as possible!
Mobile applications for searching recipes
Yummly
And the first question that needs to be discussed is whether this nutrition plan is needed at all. What are the pros, cons, pitfalls, does it save time, effort and money or vice versa.
Cons of Meal Plans
So, let’s assume that we have a formed nutrition plan, a list of products and a meal schedule attached to them. In theory, it seems convenient - you know what to have for breakfast and what for dinner, you understand that you will get as much protein and nutrients as you planned.
But in practice there is a whole stack of disadvantages.
1. Diet plan promotes antisocial behavior
But any surprise easily invades and ruins your food plans - say, you were invited to a birthday party or you went with your friends (wife, child, colleagues, mother) to an Italian restaurant where there will be wood-fired pizza, lasagna and al dente pasta. This is where the first rough edges begin: you didn’t eat what you planned, you need to put somewhere what you planned, but didn’t eat. It is also not clear how to calculate the KBJU of a dish served outside the home. In general, many questions immediately arise.
In this example, anyone who has tried to eat according to the KBZHU can recognize themselves. As a result, if you live with a diet plan, you consciously (or even subconsciously) avoid any communication related to food.
Many adherents of strict meal plans are afraid of restaurants. There is no need to do this: one hike will not change your diet much. Moreover: experts allow (and even recommend) that up to 20% of your diet be made up of your favorite food, even if it is “junk” food.
It just so happens that feasts and eating together have always been part of our culture. Who doesn’t remember family dinners, New Year’s holidays at the wide parental table with often far from healthy food, but a healthy family atmosphere. The nutrition plan brings a certain resonance, because in pursuit of the schedule, we can literally turn into the heroes of the movie “Bubble Boy,” sometimes sacrificing family happiness.
2. A strict approach to your nutrition plan promotes self-flagellation and breakdowns.
The problem here is that we put ourselves into a routine where we divide our days into “good” and “bad”. Having allowed ourselves a little extra or something that is not included in the nutrition plan, we give up on everything, and at the same wide feast we give ourselves some slack so that we can start all over again.
By the way, this phenomenon can be called “What the hell!” or “Burn it all!” and described in the scientific literature and. Avoid this style of thinking.
3. Lack of variety
The nutrition plan requires regularity. And it often happens that once people find foods and meals with the “ideal” ratio of nutrients, they begin to create a plan from the same foods week after week.
This is fraught with the fact that the body may not receive enough vitamins and microelements. For example, if you completely ignore dairy, you may have a calcium deficiency, if you do not eat meat, B vitamins, do not go out into sunlight, and there is no fish in your diet, you may lack vitamin D. The more varied your diet, the less such problems.
4. The problem is lack of knowledge
The average person who gets involved in experimenting with meal plans is like a passenger in a taxi, where the destination is his goal (for example, losing/gaining weight), and the meal plan is the transport that will get you there (or not). The plan was drawn up by specialists, the transport regularly performs its function, but having delivered you to your destination, it will not tell you what to do next. Often here a person gets lost, and everything returns to normal.
5. Time constraint problem
The more stringent your restrictions are within your meal plan (for example, you somehow set strict time limits - for example, lunch at 2:15 and that's it!) - the higher the chance that you will relapse. And scientific research proves that, according to statistics, after a breakdown, a person finds himself even further from the goal than when he started (again, “thanks to”).
This is why meal plans that are too rigid end up losing out to more flexible options. Make your diet plan as gentle as possible, one that you can live with for years.
Pros of Meal Plans
Still, you shouldn’t exaggerate. We have nothing against meal plans. In the end, everything has its advantages and disadvantages.
1. Plus: saving time
In a large metropolis, every minute is currency. When everything is coordinated and the list is verified, there is no need to wander absentmindedly around the store, feverishly thinking of what to eat. Don't bother studying labels, calorie information, and sugar content. You can prepare in reserve. A good meal plan is a great example of time management.
2. Plus: everything is clear
Well-thought-out meal plans make everything clear, and you can rest assured that nothing extra will grace your plate.
3. Plus: cost savings
This also means saving money from visiting dubious public catering establishments, so you can now spend money on a new shaker, for example.
4. Plus: less stress
This is a look at the psychological side of the issue from a different angle. With a simple and understandable meal plan for the week, you don’t need to engage in artistic writing on the topic “does this fit into my caloric intake” or “does this have enough healthy nutrients” and you don’t have to worry about it at all.
5. Plus: Improved Energy Levels
This is perhaps one of the significant advantages. This is especially noticeable for those who work hard. With regular healthy eating, energy is distributed evenly, thus avoiding spikes in sugar levels, overwork, ketosis and other unpleasant things. Also, we have repeatedly mentioned that nutrition accounts for up to 80% of the results in the gym.
6. Plus: stability and guarantee of results
When we eat the same foods regularly, it is clear that sudden weight changes are unlikely. Therefore, it is much easier to monitor your weight, and you can predict when, at the next weigh-in, the arrow will show the cherished figure.
Example meal plan. As you can see, you don’t even need to give up chocolates. The main thing: the total amount of KBJU per day and your peace of mind.
Rules for creating a meal plan
So, we have analyzed the main advantages and disadvantages of a planned diet, but we will try to determine the golden mean so that both the body and psyche feel comfortable.
So, the basic rules for building your custom nutrition plan:
1. Determine priorities
It all comes down to the fundamentals - calories, proportions of proteins, fats, carbohydrates, microelements.
Protein intake depends on your goals. If you do nothing, 1 g of protein per 1 kg of body weight per day is enough.. If you are doing strength training, the recommendations of the most authoritative scientific institutes are 1.6-1.8 grams per 1 kg of body weight per day. If you reduce your fat percentage(that is, “get dry”), then you need even more protein than for gaining muscle. Various scientific sources recommend 1.8 to 2.5 grams of protein per 1 kg of body weight.
For endurance athletes(running, triathlon) the authoritative American College of Sports Medicine (ACSM) recommends consuming 1.2-1.4 grams of protein per 1 kg of body weight. It is also important for them to consume enough carbohydrates (up to 8-10 g per kg of body weight per day).
Therefore, when creating a nutrition plan, it is important to focus not on the food itself, but on the nutrients in it.
2. Number of meals
Now the number of lunches/dinners/snacks and breakfasts. The nutrition plan of an office worker, a machinist and a young mother with a child will be different. So take your personal lifestyle, conditions and habits as a basis. By and large, there are no strict restrictions on the number of meals - you can eat 2 or 9 times a day. But we still assume that most people are comfortable eating 3 to 5 times a day in equal portions, regardless of whether they are gaining or losing weight.
3. Product selection
First of all, focus on what you like and requires minimal effort and time to prepare.
Ideally 80% of your food is meat, fish, dairy products, fruits, vegetables, nuts, oils, up to 20% - products that are not included in the first 80% (for example, sweets, desserts, lemonades, hot sausage sandwiches - whatever), but you adore them and do not want to do without them. Our favorite scientific scientist and fitness expert Alan Aragon recommends that up to 10% of the diet be made up of favorite, but “harmful” foods - this way the risk of failure is significantly reduced.
In this simple way, you will combine your desires and needs without turning to a fitness guru for advice a la “can I replace buckwheat with rice?” Of course you can! You are now the creative director of your body. In addition, indulgences in the form of 20% of the goodies that you love will not put an end to your long-term goal, but, on the contrary, will strengthen the belief that you are able to combine the sensible with the pleasant.
4. Flexibility
Perhaps the most important point worth explaining. Recall the situation described above with an unexpected visit to a restaurant, it is obvious that this case does not fit into the meal plan - this is where flexibility is needed.
Let's say you're losing weight and your nutrient requirements are, for example, 2,300 kcal, 180 grams of protein, 250 grams of carbohydrates and 60 grams of fat. Then let's look at the nutritional value of what you ate in a restaurant, for example, pizza (you can view the information in an application like Fatsecret or on Zozhnik): 840 kcal, 40 g of protein, 110 g of carbohydrates and 23 g of fat. This is a “hard to describe” product, but consuming it once will not destroy your goals and, whatever one may say, this food is also quite rich in nutrients. Thus, we can selfishly try to balance our plan within the calculated BZHU, which will allow us to avoid antisocial behavior.
At first it seems crazy and a test of your willpower, but with a flexible approach based on your favorite products, you gradually come to understand that you are in control of the situation, so breakdowns and psychological setbacks tend to zero.
Likewise, the issue of diversity is removed. More knowledge, more variety with a caveat to quantity. And if you look closely, a person gradually moves away from a strict nutrition plan altogether, turning it into his lifestyle. Thoughtful and balanced.
Example meal plan.
Once again, a step-by-step meal plan:
Step 1. Calorie norm: calculate our norm (calculator under the Zozhnik logo), based on priorities.
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Step 2. Macronutrients: we break food down into BJUs based on our goals.
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Step 3. 80/20: make a plan without excluding certain products/product groups. Focus on ⅘ healthy and ⅕ food that you personally like.
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Step 4. Flexibility: remember that one day “not according to plan” is not the end of the world.. We just move on and remember about long-term goals.
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Step 5. Lifestyle Diet Plan: Advanced Level. Now you have all the techniques to turn your personalized nutrition plan into a lifestyle. Combine, analyze and gradually move away from rigid boundaries, guided by knowledge.
These diets can serve as a basis and example for creating your weekly nutrition plan.
Making a meal plan: more options
Here are some more tips for creating a personalized nutrition plan. It is worth noting that these techniques are used by both foreign and domestic fitness trainers.
● Composite Meal Plan
We make several meal plans and alternate them so that we don’t repeat ourselves week after week and eat more varied meals.
● Plan “Five+two”
We make a thorough plan for the work week, and leave the weekends free for flights of fancy. It will be very helpful for people who are busy during the week, but have time on the weekend to pamper themselves on the weekend.
● Proportional plan
We draw up a plan based on everyday products, taking into account the BZHU and fill out the remaining BZHU norm freely, depending on the circumstances. For example, we know that for breakfast we prefer a protein omelet with vegetables, fruits and coffee with milk; cottage cheese - after training and kefir - at night. What should we add to our lunch and snack plan? Here, completely rely on your taste preferences within normal limits.
It is worth noting that it is the third option that subsequently serves as a good help for turning such a nutrition plan into a lifestyle.
Health to everyone!
Translation for Zozhnik: Sasha Carling
To successfully lose weight, you need to create a proper nutrition program.
I want to say right away that this is one of the most difficult and responsible steps.
Because nutrition plays a very important role in building a slim and beautiful figure! 80% of success is nutrition and only 20% is training!
Unexpected, right?
But this does not mean at all that you can achieve a slim and fit figure only by eating right. Lose weight You will lose weight, but the figure you had before will remain the same, the volume will just go away a little.
Therefore, in building a beautiful figure, it is necessary to take everything into account and work out each individual step 100%.
The power supply section is quite extensive and you can write about it endlessly, so for convenience I will divide this step into stages.
Stage 1.
Before I tell you how to properly create a diet, I recommend that each of you go to the kitchen and review all the products and get rid of “food waste”.
What is meant by “food waste”?
All kinds of sweets: sweets, chocolates, cakes, cookies, jams, preserves, rolls.
Mayonnaise.
White bread and all baked goods, except black bread.
Sunflower oil.
Sugar.
Wheat flour.
Trans fats: processed meats, chips, all kinds of fast food.
If you live alone, I advise you to throw it all away and forget it like a bad dream, but if your household is accustomed to such food, then allocate yourself a shelf in the refrigerator. Gradually they will switch to proper nutrition. A good habit is contagious - become an example for your husband, children, parents!
The kitchen was cleaned - great! Agree, do you already feel light from the fact that there is no junk food in your home?
Stage 2 “Calculation of daily calorie content.”
OO = 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age - 161
To obtain the total calorie consumption per day, it is necessary to multiply the basal metabolic rate by the following coefficients:
Sedentary lifestyle: GS x 1.2
Light activity (sports 1-3 days a week): OO x 1.375
Average activity (sports 3-5 days a week): OO x 1.55
High activity (sport 6-7 days a week): OO x 1.725
Very high activity (very active sports every day, high physical activity at work, training twice a day): OO x 1.9
Let's look at the formula using a specific example of an average girl: height 170 cm, weight 61 kg, age 26 years, sedentary lifestyle.
OO = 9.99*61+6.25*170-4.92*26-161 = 1,383 Kcal
Calorie consumption: OO*1.2 = 1,383*1.2 = 1,659 Kcal
1,659 Kcal is the norm of calories, if consumed, this girl will remain at her weight.
But your goal is to lose weight, so the daily caloric intake must be gradually reduced. The permissible limit is minus 30% of the daily norm.
Gradually means that the reduction in caloric intake should occur smoothly and almost imperceptibly for the body, for example, you can adhere to the following formula:
1 week - 5% of daily calories, 2 week - 10%, 3 week - 15% and so on.
Stage 3 “The ratio of proteins, fats and carbohydrates.”
1 gram of fat is 9 Kcal, 1 gram of protein and carbohydrates is 4 Kcal each.
Protein should be between 35 and 40% of your daily intake.
Fats - from 15 to 20%.
Carbohydrates - from 40 to 45% per day.
Based on this, we consider:
Proteins = (1,659 x 0.35): 4 = 145 g
Fat = (1,659 x 0.2) : 9 = 37 g
Carbohydrates (1,659 x 0.45): 4 = 187 g
Here I would like to draw your attention to the fact that proteins can be increased up to 50%, but this should be done gradually and monitor your well-being, since weakness, loss of strength and dizziness are possible on a low-carbohydrate diet.
Stage 4 “Menu creation”.
You need to eat in small portions (up to 200-250 grams at a time) every 2.5 - 3 hours:
Breakfast: complex carbohydrates (cereals, brown bread) + simple carbohydrates (milk, fruits, dried fruits) + protein.
Second breakfast: complex carbohydrates + protein + fiber (vegetables).
Lunch: protein + fiber.
Afternoon snack: protein + fiber.
Dinner: protein + fiber.
Second dinner: protein + fiber.
