How to plan a diet

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STEP 1

Determine you're eating patterns

Take a few days to record what you are eating and drinking, being specific as possible.  Logging your diet will give you an idea of what and when you are eating.  Tracking your diet is important in determining the changes needed. 

 

 

 

E-mail us at fullbodymakeover@yahoo.com if you need someone to monitor your diet.
 

Analyze your log sheet and determine how many calories you consume daily.  Calorie intake needs will differ for each individual.  Many people mistakenly eat too few calories.  Consuming under 1200-calories for women and 1800-calories for men is severely low.  

 

Typically it is best to eat about 500-1000-calories less a day than your total calories burned.

 (See Chapter 1: Harris Benedict Equations)

 

After you determine an estimate of your calorie intake, use the chart below to determine the breakdown where your calories should come from.

 

 

Calories consumed

A

Day

Carbs

Calories/Grams

Fat

Calories/Grams

Protein

Calories/Grams

1200Calories

720 / 180 grams

360 / 40 grams

120 / 30 grams

1300Calories

780 / 195 grams

420 / 43 grams

140 / 33 grams

1400Calories

840 / 210 grams

450 / 46 grams

150 /36 grams

1500Calories

 

900 / 225 grams

480 / 50 grams

160 / 38 grams

1600Calories

960 / 240 grams

510 / 53 grams

170 / 40 grams

1700Calories

1020 / 255grams

540 / 56 grams

180 / 43 grams

1800Calories

 

1080 / 270 grams

570 /59 grams

190 / 45 grams

1900Calories

1140 / 295 grams

600 / 62 grams

200 / 48 grams

2000Calories

1200 / 310 grams

630 / 65 grams

210 / 51 grams

2100 Calories

1260 / 325 grams

660 / 68 grams

220 /54 grams

2200 Calories

1320 / 340 grams

690 / 71 grams

230 /57 grams

2300 Calories

1380 / 355 grams

720 /74 grams

240 /60 grams

 

 

 

 

 

 

STEP 2

PLAN AND MAKE CHANGES TO YOU’RE DIET

 

If you are not eating enough, increase your calorie intake.  Women and men should eat at least 1200 and 1800 calories a day respectively.   Severely restricting calories will result in an eventual weight gain or lack of energy.  If you are restricting your calories, start eating more immediately.  If you are eating too much start by cutting your portion sizes. 

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