How to structure a diet for weight loss
Updated: Dec 1, 2020
Nutrition is key to part of any training regiment weather the goal is to build muscle, lose fat or to maintain your current physique. You need to have a tailored plan to achieve these goals as efficiently as possible.
It can be daunting starting from a blank slate when creating your diet plan. Were do you begin? How many calories? How much protein? So here is a step by step guilde to writing your diet plan
Step 1 Find your maintained calories
This simply means find the calorie amount that make you maintain your current weight. There are thousands of calorie calculators online that will get you in the ball park however none are 100% accurate . However this doesn't mean they are useless, they are a great tool to find your rough calories then we can adjust from there. Here is a link to one of these calculators
Once you have this figure we can start to calculate how many calories you will need to start growing lean tissue.
Though this article on going to use a reference person who is 180lbs 5 foot 10 inches who is very active. We shall call him Charlie. The calculator came back with his maintaince calories is 3200kcals
Step 2 Find the excess calories rate
This step will very from person to person. Whatever the number is that came back from the calculations you will minus 300 to this and start eating this every day. Tracking your weight daily first thing in the morning.
What this will do this confirm to us if the calculator was correct or not. What we would like to see is around .5 to 1 pound lost per week. If this happened that great you have found your sweat spot and have already started lose fat. If it is over this we would need to scale back the calories by 150kcal this is to minimise muscle lose. Continue weighing your self daily until you hit the .5 to 1 pound gain per week. If you are on the other side of the Spector and your not losing weight or even gaining weight you will need to decrease your total daily calories by 150kcal until you hit the .5 to 1 pound of weight lost each week.
Charlie maintained calories is 3200kcals, he would need to decrease this to 2900kcal and start watching the scale to see if he is hitting the .5 to 1 pound gained mark
Step 3 What should you eat to fill these calories
There are three main macros to consider when planning your diet
Protein Fat Carbs
All are as important as each other and play a key part in promoting muscle growth
To calculate you protein requirements it is very simple, all you need to do is eat 1 gram per pound of body weight. For our example of Charlie he is 180lbs so he would need to eat 180 grams of protein each day. There are 4kcals per gram of protein, Charlie would be eating 720 kcals of protein or 24.8% of his total calories per day from protein
This is another calculation based on your current body weight. You will need to allocate half of your bodyweight in pounds to fats. Charlie would need to allocate 90 grams of fats each day to fats. He would be getting 720kcal from fats or 24.8% of his total calories per day from fat
To calculate the The total carbohydrate intake you will need to add your total calories consumed from protein in fats, in Charlies case this would be 1440kcal. Minus this amount from the total day calories 1460kcal divide this number by 4. which equals 365 for carlire this is the total grams of carbohydrates Charlie would need to hit his calorie goal of 3500kcal. There are 4kcals per gram of carbohydrates
Charlies macros Protein 180grams 720kcals
Fat 90grams 720kcals Carbohydrates 365grams 1460Kcals
Step 4 What to do now i have my macro nutrition's
Start eating, Meal frequency and times are a very personal thing and very a lot from person to person. For example some people prefer to eat 6 small meals and some prefer 3 meals. As long as you get to your macronutritant and calorie target by the end of the day this is the most important thing. This being said do not go below three meals per day.
Step 5 What to do when my weight platos
All you will need to do is go back to step 2 but instead of using the calorie calculator use your current calories and adjust from there.
To finish with our example charlie has lost 5 pounds and has stopped gaining weight after 2 months of using this diet. He would need to minus 300 kcals to his diet pushing him up to 2600kcals per day, there goes though step 3 to work out his proteins fats and carbohydrates
His adjusted macros would be Protein 185grams 740kcals Fats 92.5grams 740kcal
Carbohydrates 290grams 1160kcals
This completes to guilde to structuring a fat lose plan repeat this process until you are at your target weight