Every day we hear of health hazards associated with our diet and every day we plan to follow better eating habits.
We ask around for healthy meal plans and we are aware of the latest health trends, yet we fail to implement the necessary changes into our lifestyle.
Therefore, the best option is to devise your own diet plan which will be easy and motivating enough for you to follow. To increase efficiency, you can download an application on your smartphone to help you stick to your diet and help you keep track of your daily calories.
Your Lifestyle - How many hours a day are spent sitting in a chair, how long do you exercise daily, how many hours do you sleep each night, etc.?
Your Dietary Habits - Are you a vegetarian, a vegan, or do you eat meat? Do you prefer to eat three large meals or eat 5-6 smaller meals throughout the day? How often do you eat out?
Your Health – Do you have any specific health conditions like high blood pressure, high blood sugar, hypothyroidism, etc.?
Your Goal - What exactly are you aiming for? Weight loss or maintaining good health?
Once you have clarity on the above questions, you can divide your calorie intake for the day based around your lifestyle.
Keep in mind that a diet plan is not only about the calorie intake. Don’t get obsessed over counting calories but instead, work on including all the food groups into your diet.
Fats - Make sure that you only include non-saturated fats into your diet and avoid trans-fats completely. Also, low-fat dairy products are great options.
Carbohydrates - These types of foods are extremely important to include in your diet even if you are trying to lose weight. For a healthier option, try eating whole grain, unprocessed carbohydrates like quinoa, millet, and barley.
Proteins - Choose good sources of proteins where you don’t have to compromise on the fat part like lean meats, skim milk, and low-fat cheeses.
Fruits and Vegetables - A healthy diet plan is incomplete without fresh fruits and vegetables which provides your body with the necessary vitamins, minerals, and fiber. Aim for about 5 servings of fruit and vegetables per day.
Water - Never forget water as the most important constituent for a healthy diet. While there is no golden rule on how much water to drink per day, try to aim for 8 ounces of water to keep yourself well hydrated.
Step 1: Write down the foods that you consume the most.
Step 2: Make a list of the healthy foods that you should be incorporating more into your diet.
Step 3: List the foods that you know you should eat the least, but would like to have only once in a while.
You don’t necessarily have to go into complex procedures to make yourself a diet plan. Simply use a spreadsheet to help chart your daily meals. For instance, you can use the columns to mark the days and the rows for the food items.
Try not to be very strict with yourself. You can make provisions for eating out or for unexpected parties, but remember, you cannot, rather you should not completely rule out unhealthy foods.
Having a diet cheat day every once in a while is completely fine, but be sure to eat unhealthy foods in moderation.
1. Join a weight loss community either online or otherwise to discuss your problems, goals, and accomplishments with others.
2. Tell everyone you know that you are following a diet plan. Once you are aware that everybody knows what you’re up to, it’ll be more difficult to back out.
3. Utilize online virtual doctors or dietitians who can help you with your diet plan by receiving personalized nutrition and assessment coaching.
About the Author – Evie Dawson is a health writer and fitness enthusiast who advocates the idea of E-Health or Digital Health. She also contributes to various online health publications that mainly cover weight-loss, health guides, and fashion. When Evie is not educating her readers with her writings, she’s most likely educating herself by staying updated on the latest news about health and fitness.