A particular diet that did wonders for your friend can actually be disastrous for you. Each individual and their bodies are different and have varied requirement. Thus it is essential that you plan your diet plan considering the same. Here are few steps that can help in creating your personalized diet plan.
Find your weight in kilograms
Weigh yourself and ascertain your weight in kilograms as this will help in knowing the calories that you will to have ion your diet or the weight that you will require to lose.
Find height in centimeters
Figure out your height in centimeters, as weight in kilograms and height in centimeters can help in calculating the BMI (Body Mass Index). BMI indicates if you are fit, fat, obese, or very fat and then you can plan your caloric requirement per day.
Find your Resting Energy Expenditure (REE)
The REE is the amount of calories you will burn when you are lying motionless in the bed all day long. REE is different for men and women. The formula is
Men- 66 + (13.7 X kg) + (5.0 X .cm) – (6.8 X age in years) = REE calories
Women- 65.5 + (9.6 X kg) + (1.85 X .cm) – (4.7 X age in years) = REE calories
Calories that you need daily
After arriving at the REE calories calculate the amount of calories that you need daily it is
REE calories x 1.6 = low range of calories
REE calories x 2.4 = high range of calories
Daily requirement of carbs
Of your daily caloric intake 50% f the amount should come from carbs. To arrive at the figure multiply your daily calories by .5 to get the daily carbs that you need to eat. Divide the number by 9 to find the amount of grams of fat that you need to eat.
Daily fat requirement
Fat should comprise about 20% of your total caloric intake. To get the figure multiply your daily calories by .2 to get the fat calories that you need to eat. Divide the number by 9 to find the amount of grams of fat that you need to eat.
Protein that you need
Protein is essential for your body and it should comprise of 30% of your total caloric intake. To get the figure multiply your daily calories by .3 to get the protein calories that you need to eat. Divide the number by 4 to find the amount of grams of proteins that you need to eat.
Follow a healthy routine
Now that you are aware of your daily requirements make a diet plan that has all the three elements (carbs, fats, and proteins) in your diet in the required way. Eat six meals daily, three full meals and three small meals. Apart from the three main elements inclusion of vitamins, minerals, and micronutrients is also important. These can be fulfilled from inclusion of vegetables and fruits in your diet. Avoid fried and packaged food from your diet as they cause harm to the body. Exercise on daily basis or start your walks this can be of immense help. Sleep properly as it is most important to reduce stress and improve the functioning of your organs.
Staying healthy is the way of life and not a short-term objective. Stay healthy and enjoy your life.