Create Your Own Weight Loss Diet Plan

In the initial phase, you learns the ways to lose weight. You also learns that weight loss process centers on calories. Everything you eat adds calories and everything you do burns calories. The key to weight loss is to burn calories more than you consume.

Now let us proceed and enter the second phase of any weight loss process where you will learn how to create your weight loss diet plan. To create your diet plan you will have to make use of the information that you had learnt in the earlier stage or call it ‘Phase 1’.

First and foremost, figure out your calorie maintenance level, the number of calories required for the body to maintain its current weight. There are only two methods known to people to figure out your calorie maintenance level. One gives close to accurate figure and the other gives us as accurate as possible figure.

The first method is based on a sixth grade level math formula requiring you to use your gender, weight, and height and activity level in it. This way you can get very close to accurate results.

The second method is more of a test than a method. Basically, start consuming certain number of calories everyday and then, closely monitor how your weight reacts to it. If your weight remains the same then that is your maintenance level. And, if your weight increases then lower down the intake and if the weight is reduced then boost up your calorie intake.

Now when you know your calorie maintenance level, let us to move on to create your weight loss diet plan. To begin with, subtract 500 calories from your current maintenance level. Then, start consuming that amount everyday. This will create a calorie deficit in your body and this is only required for weight loss to happen.

Replace 1-3 big meals a day plan with 5-6 smaller meals per day. This will help you speed up your metabolism. And this will also help you ease your craving for food. But make sure that you eat healthy and nutritious food rather than something that you should not.

Proteins are very important part of any weight loss diet. 1 gram or protein contains 4 calories. Food such as chicken, lean meat, fish, turkey, milk, turkey, eggs, nuts, seeds, beans etc. are very high in proteins. You can also get proteins from protein supplements in the form of shakes, powders and bars. How much protein a person should eat depends on the individual and his requirements. Those who exercise or do more physical activity need to take more proteins than those who do not.

People generally feel that fat has only function that is to lead to gain in weight. There are two different types of fat. Good fat (polyunsaturated and monounsaturated) and bad fat (saturated and Trans). Good fat helps you lose weight and bad fat gets accumulated in your body and thus causes weight gain. Bad fat can be found in all of the usual junk foods that you already know you should not eat. Good fat on the other hand can be found in foods like fish, nuts, olive oil, fish oil supplements and many more. Your weight loss diet plan should include at least 30% fats in it. Also, keep in mind that 1 gram of fat contains 9 calories.

Until now, you have found out that your weight loss diet plan should consist of fats and proteins. There is one more factor to make your weight loss diet complete- carbs. One carb contains 4 calories. By now, you know how mach of each you need to create a perfect weight loss diet plan. Foods rich in carbs are beans, brown rice, 100% whole wheat bread, whole-wheat pasta, sweet potatoes, oatmeal, fruits and vegetables. The bad type of carbs are found in typical snack/junk foods like crackers, pretzels, chips, cookies, etc. as well as white bread, white rice, white potatoes, pasta and any candy, drink or food containing sugar. You should try to limit these "bad" carbs as much as possible and get most of your carb intake from foods on the "good" list.