Living a healthy life and feeling happy while doing it does not happen overnight. It is a constant effort and hard work that needs to be present each and every day. As humans, there is a lot that can deteriorate about our bodies if we fail to recognize it and react on time. This is why making a switch and leading overall healthier lives is the only way to make sure we live longer, feel stronger and happier, and be satisfied with who we are.
Now, of course, saying this is incomparably easier than doing it particularly for a long time. Starting maybe the deciding stage and the most important step, but persevering and keeping the promises you made yourself are key.
Everyone knows that two things need to come together before we can be healthy and look good. The first is working out and being active, and the second is eating a healthy, balanced diet. Since everyone is different in terms of body build, stamina, and genetics, it is dieting that is more important when finding out what works best for you. In this article, we talk about this exact topic.
Join us as we reveal to you the best way how you can create a personalized diet plan that works for your body. No matter if you want to slim down, gain some weight, or be more fit, it all starts with changing the way you eat. Dieting in the 21st century is so important and ever-present so there is no reason why anyone should eat what does not suit them. Read on to learn how to personalize your diet plan and make sure to click here for more information on this.
Do not focus on calories alone
You are probably familiar with those calorie-counting diet plans that focus on nothing else but the total amount of calories you take in. Daily calorie goals cannot be the sole thing to consult when making a diet plan for somebody. Keeping to a certain consumption amount each day with meals containing only certain nutrients and foods does work, but not on its own and not for everyone. Each food has different calorie content so it can get difficult to keep track of it all.
In addition, dieters grow to hate their plans because of all the calculations and mathematics involved in eating. So much focus on calories is too laborious and it does not really make that much sense. To make things worse, you will not be able to track all the food you eat either. What about family dinners, spending time with friends, traveling and eating at nice foreign restaurants? Maintaining such strict diet plans is a nightmare.
Instead of all this, developing a plan that covers your own nutritional needs is a better solution. Your energy levels will be high, it is much less restrictive and strict, and it allows you to choose between foods as long as it is in moderation. What dictates the food plan is the person’s weight, age, gender, activity level, and medical needs.
Combining these factors with individual goals, the right intake levels of carbs, fats, protein, minerals, and vitamins is calculated. However, they are not calculated in round digits because real life is not that simple nor perfect. Instead, all you do is balance these groups of nutrients the right way and change it according to how quickly you are approaching your goals. Balancing the food groups instead of counting calories is how every quality personalized plan works.
What you eat is not the only thing important for good dieting. Instead, one has to give the body what it needs in order to grow, melt more fat, or keep energy levels higher. Different combinations of foods do different things. This is where macronutrients come into play, the basic building blocks of our bodies. Depending on what you need, you take more or less of these macros. Three main categories of macronutrients are carbohydrates (carbs), fats, and proteins.
Carbs are simple and complex sugars that fuel the muscles as they break down in the body. Fat cells store excess calories for emergency energy when needed. Whenever carbs are not available, fats are being consumed instead. Fats are essential for a healthy body and a good dieting plan and are essential in brain and hormonal functions.
Last but almost certainly not least, proteins provide sustainable energy and they are the primary material that repairs and grows (muscle) tissues in the body. Together, and in the right combination, these three can give you whatever it is you are trying to achieve with your diet plan.
If you want numbers, you are in luck because the general rule of thumb suggests that the calorie intake should be divided into 35% healthy fat, 40% protein, and 25% carbohydrates. Nutrient info on the food you eat and common sense are enough to let you know what to eat and what to avoid. If you want a more personalized ratio to say, slim down, you simply take in more protein. To put on some healthy pounds, increase the fats and carbs a bit.
Eat at the right times
Adjusting what you eat and how much is still not enough as you must also think about when you eat. The body goes through so many cycles during the day and each metabolism is different. Medical conditions, genetics, and activity levels further ‘complicate’ things. Dieting in the right, personalized way, rarely implies the good old 3-meals-a-day concept.
Instead, you should try to space your meals and snacks three hours apart. Such an approach keeps you from feeling too hungry and overeating during any one meal. More importantly, you will never really reach for unhealthy food that is easy to come by just so you can fill up.
The most basic guidelines that will help you come up with what works for your body are simple and straightforward. Make sure your dinner is filling and that you do not eat too late or just before sleeping. Consume a breakfast of high-protein foods within 60 minutes of waking up to prevent snacking before the next big meal.
Stick to the meal plan for long if you want results. It is hard at first but the body needs time to adjust. You will not die of hunger! Three hours apart means eating at 8 AM, 11 AM, 14 PM, 17 PM, and 20 PM. This is a good schedule if you wake up at 7 AM and go to bed at around midnight. You can find more tips for a healthy lifestyle in this article from Proper Good.