A diet plan is the foundation

1. The energy value of the diet

2. It's the Mifflin pattern

3. Harris and Benedict's pattern

4. The importance of nutrients, minerals and vitamins in the diet

5. Is that what's supposed to be in meals at all?

6. Do you plan to do it yourself or with a dietician?

1. The energy value of the diet

The first and most important aspect of planning a diet for both reducing and building muscle mass is determining calories. To do this, it's important to use appropriate patterns to calculate our daily energy expenditure. It should be emphasized that energy needs are largely dependent on age, gender, physiological status, physical activity, health, the type of work we do, and many other factors. More importantly, we calculate the basic conversion of matter, the amount of energy that should be supplied during the day by our body to sustain basic life functions.

2. It's the Mifflin pattern

In the case of women, PPM = SWE (rest time energy expenditure kcal) = (10 × body weight [kg]) + (6, 25 × growth [cm]) − (5 × [age]) − 161 PPM (men) = SUE (resttime energy expendence kcal)) = (10× body weight (kg)) + ( 6, 25 × increase [cm)) − (5× [age)) + 5.

3. Harris and Benedict's pattern

For women: 447, 593 + [9, 247 × current body mass (kg) ] + [3, 098 × current weight (cm) ] − [4, 33 × current age (year) ] For men: 88, 362 + [13, 397 × actual body weight (kg]] + [4, 799 × age (cm] − [5, 677 × age) ] In order to calculate our total energy expenditure, we need to take into account not only our basic body mass change (kg), but also the factor determining our physical activity level (PAL). This, we're running, affects our average body weight loss rate: 1, 21, 3 for a single person in bed; 1, for a person with a total body mass loss (PPM) = 1, for our total body weight reduction.

4. The importance of nutrients, minerals and vitamins in the diet

Carbohydrates should account for at least 4565% of energy and their main source should be whole grain cereals, a variety of vegetables and fruits, preferably low-glycemic index, and low-processed pork products. The carbohydrate compounds are high in fiber, which plays a very important role in the proper functioning of our digestive tract. Natural foods, which are rich in nutrients and nutrients, as well as nutrient-dense food products, must be consumed in a nutritious manner.

5. Is that what's supposed to be in meals at all?

We can achieve this by planning our food list. Proper dietary planning can help to avoid situations where we reach for low-quality food from each of our food groups in the healthy food pyramid. We can also plan to control our purchases of salty foods. If we make sure to diversify our diets and introduce a variety of products, we will avoid monotony.

6. Do you plan to do it yourself or with a dietician?

Once we've got the information we need to come up with a diet plan, we can start planning our diets. We need to remember that we have to put a lot of work into creating a properly balanced diet that should give us the desired results. Many times, dieting is hard and time-consuming enough in practice that we're reaching for ready-made solutions in the form of diets available on the internet forums or in colorful magazines.