Before we go to the planning of our diet, we need the following data and messages 

– age, weight, height

– we need to know our future activity

– important and even the most important is the type of diet we choose, because others will be our assumptions for a balanced diet and others for a diet such as low-carb, so I encourage you to read about our chosen diet exactly all posts from the forum 

– it is important to master the basics of nutrition, we need to know what is protein, carbohydrates and fats (important and basic attention on average is assumed for carbohydrates and proteins calorific value of 4 kcal and fat for 9 kcal) 

CKD diet and balanced diet can be calculated, of course diets like Copenhagen or Ultimate Diet 2.0, which are unsuitable for this pattern.

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So we start. 

– The very beginning is the calculation of our demand for kcal within 24 hours, here I present you two designs depending on your mathematical skills. Use them. 

The total caloric demand (TDEE) will consist of several basic elements 

TDEE = BMR + TEA + TEF + NEAT 

BMR – Basic metabolism 

 

Men 

BMR = (9.99 X weight (kg)) + (6.25 X height (cm)) – (4.92 X century) + 5 

 

Women 

BMR = (9.99 X weight (kg)) + (6.25 X height (cm)) – (4.92 X century) – 161 

 

TEA – Calories burned due to physical activity 

Strength training 

7 – 9 kcal per minute depending on the intensity 

EPOC – Calories burned after exercise 

4-7% of the total caloric demand 

 

Aerobic training 

5 – 10 kcal per minute depending on the intensity 

EPOC – Calories burned after exercise 

– low intensity – an additional 5 kcal 

– average intensity – an additional 35 kcal 

-high intensity – an additional 180 kcal 

 

TEF – Thermal effect of food 

6-10% TDEE 

NEAT – Other calories that we burn during standard activities 

NEAT usually ranges between 200-900 kcal. Depending on the physique, we add kcal in the amount 

200-400 kcal – endomorphic 

700-900 kcal – ectomorphic 

400-500 kcal – mesomorph 

 

Or the second pattern is much simpler 

M 

1. we multiply the weight x 24 hours = basic caloric demand (BMR) 

2. BMR x activity coefficient = daily caloric demand 

 

W

1. we multiply the weight x 24 hours = basic caloric demand (BMR) 

2. BMR x 0.9 = correct BMR for women 

3. improved BMR x activity coefficient = daily caloric demand 

Activity coefficient 

Very active = 1.4 – 1.5 (Daily intensive exercises + manual work for the greater part of the day) 

Active = 1.3 1.4 (Daily intensive exercises + work ‘on legs’) 

Medium Active = 1.1 – 1.2 (Exercises 3 times / week + sitting work) 

Low Active = 1 (no exercise + sitting work) 

The result given is the amount of kcal minimal at the beginning of our path with slimming. I will accept considerations for 80kg of a man, i.e. our sample specimen must eat a minimum 

80 × 24 = 1920 kcal 

Our individual trains 3 times a week from here too 

1920 × 1.2 = 2304 kcal 

After the quick mathematics, it turned out that our “model must eat a minimum of 2300 kcal for a good start. After calculating our demand kcal, it’s time to go to the next stage 

Calculation of macronutrients 

The distribution of our macronutrients will start with protein. It is a very important component of every diet, but especially reducing one, from 1.5-2.2 g of protein per kg is usually accepted. This is a general pattern, but for the most part it is real. Our “model”, due to its activity and gender, will take 2g of protein per kg of body weight, i.e. 

2 × 80 = 160g of protein 

And as we know, 1g of protein is ~ 4 kcal per g, so 

4 × 160 = 640 kcal, so it’s the amount of kcal we have to deliver from proteins 

The next macronutrient are carbohydrates, the amount our “model has set at 120g which gives us in kcal 

4 × 120 = 480 kcal so we get the amount of kcal we eat from carbohydrates 

And the rest of our demand will be fats (1g of fat is 9kcal), that is 

2300-640-480 = 1180kcal 

1180/9 = 131g and that’s how we got the amount of fat we will consume in our diet 

In this way, we have reached the end of stage II and we can move to stage III 

We arrange meals 

Every day we should consume from 5 to 8 meals every 2-3 h, it will provide us with a constant level of sugar in the blood which translates into the lack of wolf appetite and not restrained eating meals. The sample meal schedule of our “model” looks as follows 

Meal 1 – 800 

Meal 2 – 1000 

Meal 3 – 1300 

Meal 4 – 1500 (before training) 

Meal 5 – 1700 (after training) 

Meal 6 – 2000 

Meal 7 – 2200 

Dream – 2230 

Knowing the meal times, we write macronutrients remembering important rules 

– simple carbohydrates with high I / G are consumed before and after training 

– during the day we eat carbohydrates mainly from vegetables and fruits 

-the last meal we eat purely protein so that it does not burden the digestive system for the night 

-We have full protein at every meal 

– in pre-workout and after-workout meals we avoid fats 

This is how we finished stage III and go to the last stage 

Arranging a menu 

At this stage, I will give you only the necessary tips for a healthy and well-balanced diet. 

– we eliminate completely from the diet the following products containing simple carbohydrates and processed carbohydrates with high I / G sweets, pastries, sweetened drinks, bars, yoghurts, full of fatty milk 

– we eliminate completely from the diet the following products containing unhealthy store fats and home-made pastries, cakes, cookies, chips, hams, hamburgers, fries, mayonnaises and refined oils. 

They contain mainly trans fat and huge amounts of saturated fats, which in large quantities not only destroy our figure but lead to health degradation. Therefore, not only on a reducing diet, we recommend eliminating the above-mentioned products. Also people who are enzyme-free lactase should avoid dairy and milk because the inability to digest these products leads to many unpleasant problems (diarrhea, stomachache, rash) 

– fiber-rich vegetables help fight hunger, “they clog us with a feeling of fullness for a long time because of this we do not struggle with hunger. 

– in every meal we must have protein portions, the best sources are poultry and beef, eggs and fish (I recommend mainly mackerel, herring and salmon because of the omega-3 fatty acids contained therein, whose pro-health significance is enormous). 

-We are a source of soy protein and cheese (if we have problems digesting lactose). 

– each meal, in addition to training, should consist of unprocessed food and should not be eaten in the form of nutrients, because they do not satisfy as much as natural food does. 

– the main source of fat should be olive oil, linseed oil, fatty fish, nuts and seeds, meat, avocado. 

-monitor your progress by measuring the level of body fat every 2-3 weeks, here I will mix a good link to measurements http / / www.mybodycomp.com/ 

At the end I want to warn you about different diets miracle, because they do not exist Do not expect also a weight loss of 3-4 kg per week because it is not real or healthy, we should maximally lose 0.75-1kg / wk, and it was best so that if the weight does not change, there is an increase in dry body mass and a loss of body fat (but this is hard at a later stage of reduction). 

This sentence 

“They contain mainly trans fat and huge amounts of polyunsaturated fats, which in large quantities not only destroy our figure but lead to the degradation of health. 

polyunsaturated fats lead to health degradation? 

why bother about eating fish, nuts etc. that contain this much? 

The next macronutrient are carbohydrates, the amount our “model has set at 120g which gives us in kcal 

4 × 120 = 480 kcal so we get the amount of kcal we eat from carbohydrates 

where did 120g of carbohydrates come from if, as far as I know, every kilogram of body weight should be from 4g to 6g of carbohydrates, which gives us 

4 × 80 = 320 g carbohydrates 

4 × 320 = 1280 kcal we eat from carbohydrates 

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You can read also: Calorie is not equal to calorie? How?

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