How to create your own fat loss diet plan

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 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.