Maintaining a healthy lifestyle does not mean following strict deadlines like a seven-hour sleep, healthy food, and fresh salads. It means much more than this to lead a healthy life. A diet chart is a simple tool that can help you lead a healthy lifestyle.
You do not always need a dietician to make a diet chart, which you can follow daily.You can customize your diet chart to perfection if you plan your diet and change your eating habits.
10 Amazing Tips To Make A Diet Plan
You need not be a professional in evaluating the required calorie count each day, but you know your body better than anyone else can ever do. It is super exciting to prepare a diet chart for yourself. However, you need to know the necessary things to make a perfect diet chart. This fitness guide will help you in making a balanced diet chart that will help you maintain a healthy body.
1. Eat Various Types Of Food
Focus on eating different types of foods and not only on calories. This is the basic step of building a balanced diet chart.
2. Follow Three Simple Things
Follow three simple things, such as having heavy breakfast, healthy lunch and light dinner while making your diet chart.
3. Plan Your Meals
Keep in mind the three things that are mentioned above while planning your diet chart. Heavy breakfast, healthy lunch and light dinner are the pillars around which a diet chart rotates. Plan them in such a way that your body gets all the required nutrients.
4. Eat Carbohydrate-Rich Diet
Plan to eat a carbohydrate-rich diet for breakfast. Breakfast is the first meal of the day, and it should be rich in calories. Therefore, it is a good option to add potatoes, chapattis, bread, sugar, and jam in your morning meal. Do not forget to include fiber-rich food items like oranges and green leafy vegetables in your breakfast. Fiber ensures proper digestion and cuts out the fat accumulation aspect as well. Eat your breakfast by 8 am in the morning for a healthy start.
5. Plan Your Brunch
The next step of making your diet chart is planning your brunch. Brunch majorly lies in between breakfast and lunch. Plan to munch a few apples and a glass of milk for brunch. This meal ensures that you have sufficient energy that can last throughout the day.
6. Plan Your Lunch
Next comes lunch. Plan your lunch in a way that you get proteins, vitamins and minerals in high amounts. Include fresh salad, juices, and cereals in your lunch. A protein-rich diet ensures muscle build up and strikes a balance between required and consumed calories.
7. Break Your Meal
Try to split your single meal into frequent meals with smaller portions. Take another meal at 5 pm, after your light lunch at 1:30 pm each day. It will keep a check on your belly fat.
8. Plan Your Dinner
Ensure that your dinner is the lightest of all the meals you consume throughout the day. Your dinner should contain a balanced amount of proteins and fibers. A simple menu like porridge or salad is an amazing closure for a diet chart. You can also think of other innovative dinner recipes like grilled chicken, sprouted beans, cereals, and oats. Make sure you eat your dinner by 8 pm every night.
9. Take A Walk After Dinner
A perfect diet chart does not end with dinner. It ends with a short walk after dinner. Do not lie down on the bed soon after having dinner. You may experience acidity problem. It may also make you fat.
10. Have Milk
Bid adieu to your day with a glass of fat-free milk every night at 10 pm, which is a perfect closure for a successful diet chart.
Let’s take a look at on How To Create Your Own Diet Plan
To make your own diet plan, you first need to understand what is healthy eating. Losing weight is not about starving or ceasing eating. It is more about consuming what is healthy for you in moderation. Here is what you need to do to plan your diet (1).
Calculate your BMI (body mass index). BMI is the ratio of your height to weight. Ideal BMI value should range between 19 and 25. If it is below 19, you are underweight. If it is above 25, you are overweight. Note down your current BMI and also the BMI value you want to achieve. Do not start planning your diet without noting down the two BMI numbers (2).
In the second step, understand your activity level. Your daily activity decides how much calories you burn. If you commute a lot by foot, you are bound to burn more calories than somebody who commutes by a vehicle. To determine how your daily activities burn your calories, calculate BMR (Basal Metabolic Rate). BMR tells you of the rate at which your body cuts down calories. Browse the web to find websites to help you calculate BMR (3).
Now, start planning your diet.
Use fresh ingredients in your breakfast, lunch and dinner. Say a big no to packaged food. Most packaged food has preservatives that may help you get the taste of the food but not its nutrients. In the long term, this kind of food only affects your health adversely.
Whatever food you consume, ensure to calculate the calories present in it. You can do this by either using mobile apps like ‘Noom’ or calorie counter websites, or even a simple calorie counting journal. Make sure that the number of calories you consume is lower than BMR, plus a few more hundreds of calories. The extra few hundred is for activities you indulge in. For example, if you burn 2000 calories, then your diet should ideally contain 1500 calories.
To select what should be part of your diet, you must consider all the important food groups so that you are supplied with all the necessary nutrients required by your body. Important food groups include proteins, natural carbohydrates, fruits, natural fat, and vegetables.
To give you a rough idea of what should go on your plate; take 1500 to 2000 calories, 35 grams of roughage, 150 grams of protein, and 150 grams of carbohydrates (4).
This diet chart sequence can help maintain a healthy lifestyle. It will not just keep you stress-free, but will also ensure that your body gets the required amount of essential vitamins and minerals.
Do not forget that exercising is as important as eating for maintaining a healthy body. No diet chart can give you results without a proper workout session. Customizing your diet chart is a milestone that can help you lead a healthy and disease-free life.
Do you follow any customized diet chart at home? What are the few eating habits that you have changed to customize your diet chart? Share with us in the comments section.
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