How to create your own fat loss diet plan

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ups1984

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Here is the first of many ‘HOW TO’ posts that will help you create you own diet and exercise plans to achieve your fitness goals. It is very important for each and every one of us to know – how to go about creating our own diet plans. Following is a guide that shows you what steps to take.

Calculate your BMR: BMR (Basal Metabolic Rate) is the amount of calories used to keep you alive. There are a number of operations taking place within our bodies and we need energy/calories to keep them going. You can calculate you BMR using any online BMR/RMR calculator or use the following formulas.

English BMR Formula
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)

Metric BMR Formula
Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) - (4.7 x age in years)
Men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years)

Add activity level: Apart from the involuntary operations happening in your body, you need energy for the voluntary actions as well. You need energy to walk, talk, run – basically do anything. You can take this into account by adding an activity level. Research has shown that the following factors can be used for accurate results. The final result is called TDEE (Total Daily Energy Expenditure)

Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e. marathon, contest etc.)

Calculate your average daily intake: Take a couple of days and note down what you are eating. Use the internet to get the calorie count.

Make first diet plan: The first diet plan should help you get back to your BMR level. E.g. If your BMR is 1800, take 1800 calories (first diet plan) for 1 – 2 weeks. This means that your body will be at equilibrium. Not gaining, nor losing.

Make second plan: This should create a calorie deficit. E.g. if your TDEE is 2000 cals, you should go down to 1500 or 1700 calories, but make sure you take above 2000 cals once a week; Preferably the weekend.

Follow these steps and you should be good to go.

Rules: There are some other rules that need to be considered. These are related to the timing of calories and the type of calories you are taking in. (take most of your carbs from fruits as they are rich in minerals and vitamins as well).

Breakfast - Low GI carbohydrates Fiber Slow Protein Unsaturated fats
Snack - Protein Unsaturated fats Low or no carbohydrates
Lunch - Protein Unsaturated fats Low GI carbohydrates Fiber
Snack - Protein Unsaturated fats Low or no carbohydrates
Snack 2 (or post workout) - Protein
Supper - Slow Protein Unsaturated fats Low or no carbohydrates

Things you need to avoid:
Saturated fats
Trans-fats
Processed grain
Process sugar

The above method will help you increase your metabolism, regulate your hormones and get healthy.
 
Why would you want no post training carbs? Do you not want to replenish glycogen stores and aid recovery?

This just looks like spam to me
 
That's just a 65,000 foot view for weight loss.
and I agree, no PWO carbs? even on a carb restrictive, fat loss diet, there should be room for some PWO carbs for glycogen.

go read Dr. Berardi's site...
 
Thanks for your comments guys. I can assure you that this is no spam.

- The traditional method is eating simple/high GI carbs after a workout to get the glycogen to the muscles and basically get the energy back in to the muscles. However, this is MAINLY for muscle building. According to Tom Venuto, you should take a normal meal after a workout if your aim is to burn fat. I can post the link here, as I am not allowed to do so on the forum. The concept of not taking carbs straight after a workout is that taking carbs post workout inhibits HGH. HGH is a key not only in building muscle, bit also fat loss. Reason being that both testosterone and HGH has fat receptors and they use up fats, quite a bit (Hence the success of HIIT). You can take carbs an hour or 2 after the workout this will ensure HGH increase and also aid the HGH spike at night. Most of my research is based on how hormones help up in losing fat and building muscle.

- This is a 1000,000th view of fat loss. However, people get put off when you tell them all those really complex methods and what not. I have been a trainer and sports nutritionist for quite some time and I know how people think.

If you have any concerns, please feel free to bring them up and I will be glad to discuss them. I assure you, if I am wrong, I will admit it :)
 
I know I can't post links, but just so that you can take a look at the HGH effects as well. Go on the google and type 'increase growth hormone' and read atleast the first two results. There is also a selfgrowth website in the results. Please read that too. This will show you methods of increasing HGH. Then you can ask...Why do i need to increase HGH fot fat loss...type 'hgh fat loss'. Then you can also type in 'hgh fat receptors' and read through the first link.

Please note that all of these things are talking about FAT LOSS. You do need carbs, but if you do not have carbs in your system - a specific amount of protein and fat turns into glycogen/glucose to be used.
 
Even if you can get glycogen from protein, I doubt you could fill your glycogen stores from that alone.
Having full glycogen stores when the time of the next workout comes would be benificial as you could work out harder and burn more cals.

I must say this is quite interesting.
According to my work physiology textbook, GH hinders glucose uptake to maintain levels of blood sugar. GH also secration also increases after training.
If GH is lowered by taking carbs post workout, one would have to ask the question of what is more benificial of the PWO and the increased GH.
 
According to that I should I only be eating 1128.4 calories a day. Does that sound right? (I'm female, short, average weight and am in the moderate category for exercise.) I don't think I'll be counting calories 'cause that will drive me crazy but it might be interesting just as a loose guide.
 
Welcome

Hello ups,
Thanks for the nice tip's for the diet plan. You should have to visit fitnrg.com it is also will give you very good help for diet plan, fitness, about of health, and your weight loss goal!
 
One useful software for programing your calorie intake is Fitday. It's very good if you're trying to make a diet plan.
 
Hi, I am not looking for an easy way out, but is there a simple way to lose weight ?? Some do's and don'ts, I need to lose a lot of weight, and I am not the kind of person to count calories, I need to change my eating habits forever, it is not easy for me, I have been fat all my life, and now at 25 I think I better get on the ball and do something about this. I am willing to change.
 
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