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Making a food schedule is an essential step for anyone who wants to get started seriously with his or her fitness goals. Whether you want to lose weight now, build muscle mass or just want to keep your current weight, a well thought -out food schedule can make the difference. In this blog we discuss the most important aspects of a nutrition schedule, from determining your objective to choosing the right macro and micronutrients. We also give you an example of an effective food schedule and useful tips to keep it up for a long time. Let's start creating your ideal nutrition plan!
Making a diet schedule Requires attention to detail and a thorough understanding of your body's needs. Consider your energy needs, macronutrient ratios, and how best to distribute these throughout the day. Your personal preferences, any allergies, and your daily routine also play a significant role.
Before you start creating a meal plan, it's important to clearly define your goals. If you want to lose weight, you'll focus on a calorie deficit. If you want to gain weight, you'll work with a calorie surplus. Maintaining your energy balance is essential for maintaining your current weight. You can use various online calorie calculators to calculate this. Be sure to enter your data accurately, and remember: it's always an estimate. Not sure if you're at a healthy weight? Read our blog. about the average weight.
Micronutrients, such as vitamins and minerals, are essential for your overall health. They support a wide range of body functions, from your immune system to the health of your bones. Make sure your nutritional schedule contains enough micronutrients to prevent deficits. You can do this best by eating varied and possibly using supplements.
Macronutrients—carbohydrates, proteins, and fats—form the foundation of your diet. Carbohydrates provide energy, proteins are crucial for muscle repair and building, and healthy fats support hormonal balance and cellular health. The right ratio of these macronutrients is essential for achieving your goals and maintaining your health. For more information, read our blog about macronutrients.
Your metabolism determines how efficiently your body burns energy. A fast metabolism helps burn more calories, even at rest. To support your metabolism, it is important to eat regularly, to move enough, and to sleep enough. What many people don't know is that a muscular body with the same body weight, compared to a body that is less or not muscular, burns much more. So also in your sleep! A muscular body generally needs more energy to maintain and that means more food.
An example schedule can help you make your own plan. Below you can see a feeding schedule of a total of 2250 kcal. It really doesn't have to be complicated, but it is important that everything is weighed so that you know how much kcal you get exactly. Without roads or measuring it becomes difficult to find out what to adjust. Hereby an example food schedule:
| Meal | Quantity | Product | Calorie | Egg white | Koolh. | Fat |
|---|---|---|---|---|---|---|
| Breakfast | 3 pieces | Egg | 234 Kcal | 18g | 1.5G | 16.5G |
| 2 slices | Whole grain | 138 kcal | 7g | 24g | 2g | |
| 1 piece | Avocado | 220 kcal | 3G | 12g | 20g | |
| Lunch | Prep meal | Chicken wraps | 418 kcal | 23.3G | 42.6G | 20.2G |
| Dinner | Prep meal | Pasta bolognese | 576 kcal | 31.5G | 79.2G | 14.8G |
| 1 piece | Prep Brownie | 205 kcal | 7.4G | 28.2G | 11.5G | |
| Snack | 50 g | Almond | 304 kcal | 9.3G | 5.2G | 26g |
| 2 pieces | Mandarin | 176 kcal | 1g | 44G | 0G | |
| Total | 2271 Kcal | 100.5G | 235.2G | 94.5G | ||
Suppose you keep your body weight on 2700kcal, then this schedule is perfect for someone who wants to lose weight. Please note: you always have to adjust a schedule because if you weigh less, you also have to eat less.
This plan is good for someone who wants to gain weight, for example, if you're on a 1750kcal diet to maintain your body weight. Even then, you'll need to adjust the plan because you'll need to eat more and more to gain weight. Creating a plan once and hoping it stays isn't going to work, so always: implement it, evaluate it, adjust it, and keep going! here all our nutritional schedules.
Consistency is the key to success. Follow the 80/20 rule, where you make healthy choices 80% of the time and grant yourself a little more freedom 20% of the time. Variation in your meals ensures that you can maintain the schedule for longer. You are also the one who makes a nutrition plan. So you literally decide for yourself what you eat. Don't fool yourself with the rice, chicken and broccoli schedule, but just eat what you like and what is easy. Go for taste and choose different types of meals.
There are many pitfalls when making a food schedule. Here a 10 tips to prevent them:
If you notice that you have difficulty sticking to a schedule or if you have specific health problems, a dietitian can help you make a customized plan. This is especially important in disorders such as cardiovascular disease.
Here you will find answers to the 10 most frequently asked questions about making and following a diet schedule.
1: What should I eat?
You can literally eat what you want when you talk about coming, losing weight and maintaining. Of course there are healthier choices and better choices for your body. Choose food some food.
2: How do I calculate my calorie requirement?
Different calculators are available online. Please note: it is always an estimate based on the data that you enter. Whatever comes out, test it out and adjust your Kcal.
3: How often do I have to make a nutrition plan?
It is advisable to adjust the number of kcal every 2 weeks, provided you make progress. To fall off? Less Kcal. Arrive? More kcal.
4: Can I still drink coffee?
Yes, that is allowed. In fact, caffeine suppresses the feeling of hunger. Just take into account the amount of kcal with your coffee. Do you drink coffee black? No problem. Do you add milk and sugar? Then you have to keep track of it. A cup of coffee with milk and sugar can soon be 200 kcal.
5: Fatburners, do they work?
No. Fatburners don't work. These are supplements that contain a lot of caffeine and other substances that suppress your hunger feeling. It is not really healthy.
6: Is whole -grain pasta better than normal pasta?
If you look at losing weight or arriving, it doesn't matter. But then we look purely and only at the number of kcal. Whole wheat paste is slightly less edited and better for you. This also applies to all products that are offered half full or full.
7: I already eat little and I don't lose weight.
That's not true. You still eat too much. You don't keep up with it, you have made a wrong calculation or you choose the wrong products where you underestimate the number of Kcal. For example, think of a handful of nuts, a dash of olive oil or drinks that you do not count.
8: Do you get fat from eating late in the evening?
No. You don't get fat if you eat after a certain time. Ultimately, it is about the average number of kcal per day, per week, per month etc ..
9: Do I have to avoid bread?
To lose weight or arrive, you don't have to avoid bread. As long as you like to incorporate this in your nutrition schedule, especially do. If you do not feel good after eating bread, it is best to look at alternatives.
10: How many portions do I have to eat per day?
Above all, do what suits you best in your daily routine. 1 meal a day or 10 does not matter in the base for losing weight or arriving.
With this blog we not only want to be informative, but also inspire to get the best out of yourself. Whether you are just starting or have experience, a good nutrition schedule helps you to achieve your fitness goals.
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