How to create a nutrition program? Home nutritionist - programs for compiling a diet and selecting diets Proper nutrition make a plan online

If you're eating right and exercising right, but not losing weight, you just feel like you're eating and exercising right. Why diets "do not work" and what should be considered when compiling a nutrition program?

Proper nutrition is 70% of success in achieving any fitness goal, whether it's losing weight or gaining muscle mass. And it would seem that a small mistake can nullify all efforts.

Standard diets designed for the "mass consumer" either do not work, or their effect is short-term. Why? Because people are all different, and the nutrition program should be tailored to the individual characteristics of the body, human activity, and goals. It is impossible to take one diet and “prescribe” it to everyone who is losing weight, make another menu and “assign” it to gain muscle mass. We are all unique and what works for one may not work for another.

So, what is the basis of a real, effective nutrition program?

1. Assessment of eating behavior
The first stage is to identify the features of the diet and the mistakes that we make every day. Therefore, it is worth starting with an analysis of the food diary. During the week, write down what you eat: time, products, approximate volume. And then see how your diet matches the classic recommendations.

The basics of healthy eating come down to a few simple rules. You need to eat 5-6 times a day, approximately every 2.5-3 hours. There should be small snacks between breakfast, lunch and dinner - this way the metabolism accelerates, and the body does not need to store fat in reserve. In the morning, long carbohydrates (cereals) are recommended, which give energy, the closer to the evening - the more protein food and less carbohydrates should be. Sweets, including fruits, can be eaten in moderation in the morning, vegetables - at any time. Cereals and pasta as a side dish are acceptable for lunch, but for dinner it is better to accompany fish or meat with vegetables. An hour and a half before bedtime, you can eat a little exclusively protein food, for example, 100-200 g of cottage cheese. Fatty meat and dairy products, semi-finished products, fried, flour, sugar are excluded.

Why is it important to know exactly what foods and at what time to eat? Here is a simple example. “In my practice, there was a case when the client’s weight stopped decreasing, despite the fact that he strictly followed all the nutrition recommendations and exercised regularly,” says Orange Fitness personal trainer Alexander Mnatsakanyan. - Began to understand. It turned out that in the allowed evening cottage cheese - the last protein meal about 1.5 hours before bedtime, he put honey and nuts. From the point of view of the client - a trifle, because it tastes better with honey! But as soon as sugar and extra calories in the form of honey and nuts were removed from the cottage cheese, the process of losing weight resumed.

2. Calculation of basal metabolism, determination of energy consumption during the day
Basal metabolic rate is the amount of energy in kilocalories that the body needs to carry out life at rest (ie, if you just lie down and eat). Any motor or mental activity requires additional energy expenditure. Each person has a different basal metabolic rate, which means that the number of calories needed for life is different.

Most often, the Harris-Benedict formula is used to calculate the basal metabolic rate:
for men: 66 + (13.7 * weight) + (5 * height in cm) - (6.8 * age)
for women: 655 + (9.6 * weight) + (1.8 * height in cm) - (4.7 * age)

Most formulas take into account three indicators: gender, age and weight of a person. However, a more accurate calculation can be obtained if you know the ratio of fat and muscle mass. 1 kg of muscle tissue consumes approximately 200 kcal per day just to “maintain itself”, while 1 kg of fat requires three times less energy. Therefore, the most accurate basal metabolic rate can be obtained during a bioimpedance analysis of body composition.

Further, having determined the basic metabolism, you need to understand how much energy you spend during the day on physical and mental activity. To determine this indicator, physical activity coefficients are used (the main exchange is multiplied by the coefficient): 1.2 - office work, no or minimum physical activity; 1.375 - low physical activity, simple workouts 1-3 times a week; 1.55 - moderate activity, 3-5 workouts per week; 1,725 - increased physical activity, 6 workouts per week; 1.9 - very large physical activity, training twice a day.

3. Determine the number of calories depending on your goals
We understood how many calories the body needs in order to live in the mode you have chosen and in the current weight. Now, it is important to understand how many calories you need to “give” to the body in order to force it to rebuild in the direction we need. If the goal is to burn fat, then the total calorie intake should be less than the required energy expenditure - then the body will have to extract energy by burning fat. If the task is to build muscle mass, then it is important to provide the muscles with a sufficient amount of building material.

When losing weight, we want to achieve results as quickly as possible, so there is a temptation to reduce the caloric content of the diet by 50% or more. You should not do this: stress for the body and psyche will not allow you to maintain a diet for a long time. Such a restriction is fraught with problems with the gastrointestinal tract, a lack of vital elements and even more fat deposition with each breakdown. It is most effective to reduce gradually, eventually reducing calories by about 15-30%: it will not be so difficult, and the body will have to take the lack of calories from fat reserves.

If the task is to build muscle mass, then calories should be increased by 5-15% of the required norm. If there is more, then you can gain mass not at the expense of muscles, but at the expense of fat.

Please note: these are average standard numbers and a very simplistic approach! The ideal option would be the recommendations of a trainer or fitness consultant who can correctly assess energy costs and calculate the required calorie intake.

4. Create an individual nutrition plan
Based on the calculated calories, a diet is compiled: the volumes are distributed by meals depending on the life schedule, as well as by the ratio of proteins / fats / carbohydrates. Foods suitable for each meal are selected. For example, with five meals a day, the distribution of calories can be as follows: breakfast - 25%, snack - 10%, lunch - 30%, snack - 20%, dinner - 15%.
These are just the main points that are important to know when compiling your diet. But there are many nuances that only a specialist can take into account.

Roman Timofeev, nutrition specialist, personal trainer at Orange Fitness
“There is a huge amount of information on nutrition on the Internet, but this information must be used wisely. Confusion in the head after reading many different sources, incorrect application of the data obtained eventually leads to problems. A common case is a sharp weight loss after the next recommended diet on boiled carrots and kefir, and then the same sharp departure to the plus - this is how a person starts a wheel of repetitive mistakes, starts torturing himself and driving his weight in a circle. In such cases, a coach or specialist is needed who is able to organize and systematize the information received, separate the wheat from the chaff and help achieve the desired stable result, form the right habits and addictions. There is only one BUT: if the efforts come only from the specialist, and at the same time there is no due perseverance on the part of the ward, the result will be “Sisyphean labor” and disappointment from the lost time and money.

For successful weight loss, you need to properly plan a nutrition program.

I want to say right away that this is one of the most difficult and responsible steps.

Because nutrition in building a slim and beautiful figure has a very important role! 80% of success is nutrition and only 20% is training!

Unexpected, right?

But this does not mean at all that you can get a slender and toned figure only by eating right. Lose weight You will lose weight, but the figure that was, will remain so, just volumes will go away a little.

Therefore, in building a beautiful figure, it is necessary to take into account everything in a complex and work out each individual step 100%.

The nutrition block is quite extensive and you can write about it endlessly, so for convenience I will divide this step into stages.

Stage 1.
Before I tell you how to properly compose a diet, I recommend each of you to go to the kitchen and review all the products and get rid of the "food garbage".

What is meant by "food waste"?

All kinds of sweets: sweets, chocolates, cakes, cookies, jams, preserves, rolls.
Mayonnaise.
White bread and all bakery products except black bread.
Sunflower oil.
Sugar.
Wheat flour.
Trans fats: meat products, chips, all kinds of fast food.

If you live alone, I advise you to throw it all away and forget it like a bad dream, but if your household is used to such food, then allocate yourself a shelf in the refrigerator. Gradually, they will switch to proper nutrition. A good habit is contagious - be an example for your husband, children, parents!

Cleaned up the kitchen - great! Agree, you already feel light from the fact that there is no junk food in your house?

Stage 2 "Calculation of daily calorie content."

OO \u003d 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age - 161

To get the total calorie consumption per day, you need to multiply the basal metabolic rate by the following coefficients:

Sedentary lifestyle: GS x 1.2
Light activity (sport 1-3 days per week): GS x 1.375
Average activity (sport 3-5 days a week): OO x 1.55
High activity (sport 6-7 days a week): GS x 1.725
Very active (very active sports every day, high physical activity at work, exercising twice a day): RR x 1.9

Let's analyze the formula using a specific example of an average girl: height 170 cm, weight 61 kg, age 26, sedentary lifestyle.

OO \u003d 9.99 * 61 + 6.25 * 170-4.92 * 26-161 \u003d 1 383 Kcal

Calorie consumption: OO * 1.2 \u003d 1,383 * 1.2 \u003d 1,659 Kcal

1,659 kcal is the calorie requirement that will keep this girl at her weight.

But your goal is to lose weight, so the daily calorie intake must be gradually reduced. The permissible limit is minus 30% of the daily norm.

Gradually means that the decrease in the caloric content of the diet should occur smoothly and almost imperceptibly for the body, for example, you can adhere to the following formula:

1 week - 5% of daily calories, 2 weeks - 10%, 3 weeks - 15% and so on.

Stage 3 "The ratio of proteins, fats and carbohydrates."

1 gram of fat is 9 kcal, 1 gram of protein and carbohydrates is 4 kcal each.

Protein should make up 35 to 40% per day.
Fats - from 15 to 20%.
Carbohydrates - from 40 to 45% per day.

Based on this, we consider:

Proteins \u003d (1,659 x 0.35): 4 \u003d 145 g
Fat \u003d (1,659 x 0.2): 9 \u003d 37 g
Carbohydrates (1659 x 0.45): 4 = 187 gr

Here I want to draw your attention to the fact that proteins can be increased up to 50%, but this should be done gradually and monitor your well-being, since weakness, loss of strength and dizziness are possible on a low-carbohydrate diet.

Stage 4 "Drafting the menu."

You need to eat in small portions (up to 200-250 grams at a time) every 2.5 - 3 hours:

Breakfast: complex carbohydrates (cereals, black bread) + simple carbohydrates (milk, fruits, dried fruits) + protein.
Second breakfast: complex carbohydrates + protein + fiber (vegetables).
Lunch: protein + fiber.
Afternoon snack: protein + fiber.
Dinner: protein + fiber.
Second dinner: protein + fiber.

The biggest the duration of the German diet is 49 days.

The duration of the diet, indicated in the second step of selecting diets, is necessary to assess the rate of weight loss. It should be noted that the applied calculation methods in terms of the maximum allowable rate of safe weight loss (200 grams per day) cause a lot of controversy in the scientific community. Be that as it may, there has not yet been a consensus on this matter.

Some practicing nutritionists believe that this value should not exceed 1% of the initial body weight (which will average 600 grams for women and 700 grams for men) - it is clear that the higher the initial body weight, the higher the rate of weight loss. These values take into account the total weight loss - both water and blood (which is about 6-8 percent of the mass), and intercellular fluid, and adipose tissue, and other tissues of the body (some of which are also lost during the diet - for example, muscle mass). Some sources call both 1 kilogram and 1.5 kilograms as this figure. An example here is a regular visit to the sauna with a loss of more than 1.5 kg of weight due to fluid, while completely maintaining the adipose tissue in an unchanged state.

But practically no one disputes the fact that a daily calorie content of less than 1000 Kcal poses a threat to health during long-term diets (more than 2-3 weeks). This fact does not contradict the average calorie content of most fast diets - their duration does not exceed 2 weeks. As confirmation, we can cite an example of a medical diet No. 8b with an average calorie content of 735 Kcal, used in medical institutions.

Anyway, before using the diet, you need to consult with a specialist.

The calculator below is a one of a kind flexible diet plan. No more guesswork in your nutrition - everything is clear, transparent and thoughtful. All you have to do is enter your details, choose your goals and create your protein, fat and carb macro. Scroll down and calculate your meal plan right now!

The numbers for proteins, fats and carbohydrates that you received are your personal daily meal plan. To achieve your fitness goals, strictly adhere to the stated amounts of protein, fat, carbohydrates, and fiber that have been listed each day, whether or not you exercise that day.

By following these parameters for 4 weeks, you will notice changes in your weight and appearance. If you don't notice a change, your total calories may be too high. Then we recommend reducing the amount of carbohydrates to 10 g per week until you see a change. If the changes are still visible, you should not change anything in your macro - only in the case of a plateau. A plateau is no change in weight, how clothes fit, or appearance within 10 days. Only then change your macro.

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Before choosing a diet, you should clearly understand what result you want to achieve. For example, determine the optimal weight for yourself or find the ideal figure and strive for it.

It should be noted that for all people these parameters are individual and not always what is good for one will suit another. For example, for someone, the normal weight will be 57 kg, but for another person this will be too much or, on the contrary, not enough.

In this article, you will learn how to choose a diet for weight loss online and for free. And to save your time, we have created a special free online service that, like a real nutritionist, will help you choose an individual and right diet for yourself.

Also, thanks to our service, you can determine the type of physique, body mass index, ideal weight, the presence of dietary problems and the menu for 7 days . However, it is best to consult a doctor about the optimal weight.

If the goal has already been set, then you can begin the selection of an individual method of weight loss. To choose the right weight loss method for you, you should take into account your chronic diseases, such as diabetes, stomach and intestinal diseases, allergies, etc. It is best to visit your doctor again and consult with him.

Remember that any good weight loss method must follow these rules:

1. It should be balanced, varied and moderate. This means that when choosing a diet, you should pay attention to the fact that it includes a variety of foods, preferably the presence of carbohydrates, fats, proteins and vitamins in moderation.

2. Also, when dieting, you do not need to starve. Excessive fasting will not do you any good, and may even aggravate the situation.

Of course, there are ways to lose weight in which these rules are not respected. And they can be very effective. But, as a rule, they are all designed for a quick result, and it is not always good for health.

But, if only the result is important to you, and you want to lose weight in the shortest possible time, then such diets based on starvation or on the use of a narrow list of products will suit you.

It should be borne in mind that on such strict diets you can not sit for more than a week. Therefore, if you want to lose more than 7 kg, you should not start with such weight loss methods. It is better to gradually reduce body weight, it will be much safer for the body, and the result will last for a longer period.

If you have the time and desire, then the best way to determine the right diet for yourself is to go to a special doctor. He will assist in the individual selection of weight loss methods, which will take into account all your problems, diseases and desires and will give you an answer to the question of how to choose an effective diet.

And if you don’t have much time, then we suggest you use our free online service for choosing a diet based on your parameters.

It will help you choose the most suitable weight loss method for you, as well as calculate your ideal weight. Now you know how you can choose a diet for weight loss online and for free! Lose weight properly with our online nutritionist!

Why is it necessary

An individual diet can be designed to achieve several goals.

But you can come up with your own scheme yourself. The main thing is to first establish what it will be used for, and go only in this direction.

At the same time, it is impossible to achieve several goals at once, which becomes an obstacle in the way for many people.

Decided to lose weight - then follow all the established rules, without any concessions. This is the first rule for compiling an individual daily diet.

For weight loss

There are many reasons why you should not use diets published on the Internet. This is primarily due to the fact that about 90% of them are completely ineffective from a scientific point of view.

They suggest that people exclude from their diet any particular product that will immediately lead to weight loss.

Others, on the contrary, talk about high efficiency when using only one "miracle product" that will undoubtedly help you. Or completely refuse food, trying to live on only water or another product.

Remember, any diet that suggests you go to extremes is pure quackery.

Photo: compiling a diet for weight loss

There are several specific principles that should be incorporated into any diet. Compliance with them is absolutely necessary, or otherwise you will not only not get any results, but also risk the health of your body.

Here are the main tenets of a properly composed diet:

You need to eat as often as possible. This statement is absolutely contrary to the speculation of many people, but it has been repeatedly proven by scientific research.

The fact is that frequent, but small meals are more suitable for our body. He is able to absorb only a certain amount of nutrients at one meal, and the rest at this time are deposited in the form of fat reserves. In addition, eating more often helps to improve the metabolism of our body, and as a result, the acceleration of fat burning.

Hunger will have exactly the opposite effect. On the one hand, it seems that if you do not eat at all, then fat and calories will simply have nowhere to come from. This is certainly true, but the reserves of fat in the body in this case, too, will not go anywhere.

When there is a shortage of calories, the body will enter an energy conservation mode. In this case, it will slow down the metabolism, and will burn fat very slowly, so slowly that the effect of this will practically not be noticeable. But then, when you can no longer starve, the body doubles the mode will store fat.

You should consider the total calorie content of your diet. For each person, there is a certain amount of calories that should be consumed per day. For successful weight loss, the number of calories received must be less than the body expended for life.

Therefore, to begin with, you should find out how many calories your body spends for internal processes, then, based on this figure, make a diet so that the final number of calories consumed is less than those spent.

For sports

When you exercise, your body burns more calories per day. And it's not just that during physical activity they are burned for energy.

Sports people generally have large reserves of muscle mass. To maintain it, the body spends much more energy than the body of an ordinary person.

Photo: diet for athletes

Therefore, even the amount that an athlete's body spends to carry out vital processes differs from the amount of an ordinary person.

When playing sports, people mainly aim to acquire a large amount of muscle mass, with a minimum content of fat mass.

For this reason, the athlete's diet should include more calories.

Firstly, the amount of calories ingested into the body must be greater than the amount expended. Only in this case it is possible to achieve an increase in muscle mass;

Therefore, an individual daily diet for an athlete should contain more food. Typically, this is achieved by including a large amount of carbohydrates and proteins in the meal plan.

secondly, be sure to eat after training. At this time, a large amount of stress hormone - cortisol, which is responsible for burning muscle mass, is concentrated in the body.

Thus, not eating after an intense workout, you can completely negate its effectiveness.

Drawing up an individual diet for weight loss

As mentioned earlier, an individual diet is compiled based on your goal. Below we will try to analyze in more detail how it is developed in the case of weight loss.

655+(9.6*total body weight) + (1.8* height cm) – (4.7*age)

The result is the metabolic rate in kcal.

After that, the resulting figure is multiplied by the following indicators:

The figure that turned out after all your calculations is the calorie content of your diet. In order to start losing weight effectively, you need to reduce this figure by 5-10% every week.

In total, you should lose about 1-2 kg per week, no more, otherwise the body may slow down the metabolism due to extremely fast weight loss, and your progress will noticeably decrease.

Therefore, it is advisable to carry out constant weight measurements, and edit your program based on the results. If the weight is at a certain point from the very beginning, then try to remove a few more percent from your diet.

Photo: constant weight measurements

But, when losing weight, it is important to know one thing. Your diet should be built exclusively from healthy foods.

No fast food and snacks - their calorie content is due to the inclusion of trans fats, which are harmful to our body. Include fatty foods in your diet as little as possible.

Photo: no fast food

Also, it is necessary to exclude the consumption of sugar and other fast carbohydrates. These include any cookies, confectionery, flour foods, white bread and much more. The fact is that basically, body fat is built just from carbohydrates.

But you should not completely exclude them from your diet, because carbohydrates are a source of energy for the body, and without them, it will process your muscles for energy.

The ideal ratio of the daily diet is 50% carbohydrates, 30% protein, and 20% fat.

Photo: ratio of carbohydrates, proteins and fats

Protein should come in about 1.5-2g per 1kg of body weight, while carbohydrates should be about 3-4g per 1kg of body weight.

Carbohydrates can be obtained from various cereals, for example: buckwheat, rice, durum wheat pasta, oatmeal and other products.

To get the required dose of fats and proteins, it is best to consume sea fish, as it contains the necessary omega-3 fats that help with weight loss, and is also rich in quality protein.

Calculation program

Not only professional nutritionists and trainers can calculate an individual nutrition plan, but you yourself can handle it. To help people who do not understand this matter at all, there are special sites on which the program will calculate everything for you.

For example Howeat.

Photo: calculation of individual nutrition on the Howeat website

Dealing with it is quite simple - there are special buttons on which you indicate information about yourself. Your gender, height, weight, and age, followed by your physical activity, and the number of sessions per week.

After that, indicate the result you need, and click the "Compose" button.

It looks something like this:

Let's take the average values of a man - weight 90 kg, height 180, age 30 years. High level of physical activity, and five-day classes of 60 minutes. The desired result is to lose 10kg.

The result is the following:

Photo: the resulting result - on the first day

Photo: the result obtained on the second day

This is how you can make a plan for yourself. However, it is worth remembering that the program takes into account the parameters of the average person, and the indicators given to it may differ from those required.

Focus on your progress, and increase or decrease the diet on your own.

Do you need fasting days with an individual diet

Very often people are interested in fasting days, and now we will take a closer look at this aspect of the diet.

Fasting day means that you do not consume any solid food for the whole day. Instead, you consume kefir and water throughout the day.

Photo: fasting days for weight loss

Such days are really necessary, and we will try to explain why.

By combining weekly fasting days with the right diet, you can give your body a little shake-up. This will allow him to speed up his metabolism, and improve fat burning processes;
this allows your gastrointestinal tract to "rest" from the constant work. Constant digestion of food is a rather difficult process for the body, and such respite will improve its work in the future;
on days of unloading, the body will be able to get rid of all toxins and waste products. Drinking plenty of water will cleanse your intestines, and not eating will allow your body to work better later on.

So, in this article we have analyzed how to make an individual diet, what rules are tedious to follow, and how to achieve weight loss with it.

Remember - there is not a single rule in the world that will suit absolutely everyone, so try to adjust your diet based on your own feelings.