A nutritional plan constitutes the foundation

The primary and most crucial aspect of planning a diet, be it for weight loss or muscle building, is determining its energetic content. For this purpose, suitable formulas are employed to compute our daily energy expenditure. It is important to highlight that energy requirements are primarily dependent on age, gender, physiological state, physical activity, health status, type of work we engage in, and numerous other factors. The following two formulas are used for calculating the basal metabolic index, which is the amount of energy that should be supplied to our body through foodstuffs daily to maintain its essential life functions.

PPM (women) = SWE (rest-time energy expenditure kcal) = (9.99 × body weight [kg]) + (6.25 × height [cm]) − (4.92 × [age]) − 161 PPM (men) = SWE (rest-time energy expenditure kcal) = (9.99 × body weight [kg]) + (6.25 × height [cm]) − (4.92 × [age]) + 5.

The Harris-Benedict equation is used to calculate the basal metabolic rate (BMR). For women, the formula is: 447,593 + [9,247 × actual body weight (kg)] + [3,098 × height (cm)] − [4,33 × age (year)]. For men, the formula is: 88,362 + [13,397 × actual body weight (kg)] + [4,799 × height (cm)] − [5,677 × age (year)]. To calculate the total energy expenditure, it is necessary to take into account not only the BMR, but also the factor determining the physical activity level (PAL). The PAL factor depends on our lifestyle: 1,2–1,3 for a non-active person lying in bed; 1,4 for a person with low physical activity; 1,6 for a person with moderate physical activity; 1,7 for an active person; 2,0 for a person with a very high level of physical activity; 2,2–2,4 for a person who competes in sports. After determining our own activity level, the following value can be used to calculate the total metabolic rate (TMR): TMR = BMR × PAL. After estimating the total energy requirement of the diet, a negative caloric balance can be set for weight loss, or a positive energy balance for muscle building. It is important to note that when losing weight, the energy content of the diet should not be lower than that of the BMR.

When creating a dietary plan, it is also important to consider nutrients, minerals, and vitamins of adequate quality, which are key components of a healthy diet. Carbohydrates should make up at least 45–65% of energy, with whole grain products, a variety of vegetables and fruits with a low glycemic index, and minimally processed products being the main sources. Complex carbohydrates contain a lot of fiber, which plays a very important role in the proper functioning of our digestive system. Sweets, added-sugar products, sweetened drinks, or baked goods should be greatly reduced or best avoided as they do not contribute any beneficial nutrients to our diet. Proteins with a high nutritional value should provide 15–20% of energy. Best protein sources include milk and dairy products, meat and poultry, fish, eggs. A balanced diet should include both animal and plant protein sources, such as legumes. When planning a balanced diet, it is also important to pay attention to the intake of the right amount of fats. These should provide 25–35% of energy, mainly from products such as plant oils, fish, seafood, nuts, and seeds. A balanced diet should not lack micronutrients such as vitamins and minerals. They help prevent the development of many diet-related diseases and maintain good health for many years. An important aspect is the daily intake of the right amount of energy and nutrients; their excess or deficiency can negatively affect the functioning of our body.

A properly balanced diet is one in which foods from every category, presented in the healthy eating pyramid, are present. It is crucial to ensure the diversity of the diet and introduce a range of products to avoid monotony. This can be achieved through the planning of our meals. Dietary planning can help to avoid situations where we reach for low-quality food. Furthermore, planning helps in controlling our food purchases, which allows us to avoid food waste and save time. When composing the diet, we should remember to eat regularly, as consistency is very important. The planning of meal times and breaks between them is especially crucial for those with a busy schedule. Therefore, when planning our diet, we should determine how much time we can devote to meals. An ideal solution is to consume 4-5 meals a day, with breaks of 3-4 hours between meals. Frequent consumption of small meals has a positive impact on the full utilization of nutrients from food. Let's also take into account different waking hours, so that the first meal is consumed in the first half of the day and the last meal about 2-3 hours before bedtime. Moreover, our meals should be rich in nutrients, so we should plan them accordingly. Breakfast should make up about 25% of the total daily calorie intake. In the first meal course of the day, proteins in the form of dairy products, meat, eggs or fish, complex carbohydrates in the form of bread or flakes (e.g. oatmeal, buckwheat, barley) and a portion of fats in the form of seeds, nuts, high-quality soft margarine and vitamins in the form of vegetables or fruits should be found.

After acquiring the necessary information to devise a nutritional plan, we can commence the process of creating our diet. It is crucial to remember that devising a suitably balanced nutritional plan necessitates a substantial amount of work and time to achieve the intended outcomes. Frequently, it transpires that the preparation of a diet is so laborious and time-consuming that we resort to pre-existing solutions, such as diets available on internet forums or in colorful magazines. Such diets may not be adequately tailored to our needs and, worse still, may not yield the desired results. To circumvent such scenarios, it is beneficial to utilize the services of a specialist, namely a qualified dietitian, who will assist us in preparing a diet customized to our requirements.