10/06/2024
Here are 6 simple steps to make a personalised diet plan for yourself amd start your fitness journey..
*STEP 1* Calculate your maintenance calories.
*STEP 2* Set your calories as per your goal (weightloss or weight gain).
*STEP 3* Set your PROTEIN INTAKE first in the range of 1 to 1.5 gm/kg of your current weight.
*STEP 4* Now comes the FATS, it should be in between 30-40% of your target calories.
*STEP 5* And lastly set your CARBS in the rest of the calories.
*STEP 6* Once you are having your Target Calories and Macros in place use an app like Healthifyme to include your staple food items in your Calorie budget and track your Macros.
P.S. If you want to lose those 10/15/20/25 kgs and do not want to gain it all back then your journey should be enjoyable and not look like a punishment.
You can include your *Staple food items* (Rice, roti, potato, eggs, milk tea, banana, idli, dosa, biryani, chicken, mutton, Paneer, Vegetables etc) 80% & your
*Favourite food items* (Icecream, chocolate, cookies, pizza, samosa, burger, Pani Puri etc.) 20% and still lose weight.
✅ Just make sure to eat your favourite food occasionally and it's calories and macros fits in your Calorie budget.
❌ Any detox water or jeera water or lemon honey water, green tea don't have any magic which will make you lose weight.
For customised diet plan and workout plan DM
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