Monday, October 18, 2021

How To Create Personalized Diet Plan

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. 

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