Diet plan for lose fat

In this article I will show you the best diet plan for fat loss step by step. With which you can make a personalized and customized diet plan for yourself. In this article I have included 5 such components which help you to reduce fat as soon as possible. There are 5 components here:

1. CALORIES.
2. MACRO-NUTRIENTS.
3. MEAL FREQUENCY.
4. MEAL TIMING.
5. SUPPLEMENTS.

Diet plan to lose weight fast

Calories.

Let us assume there is 1 person whose body fat % is high or 1 whose body fat % is low. Now how to know whether our body fat % is low or high. If you have upper abs and your veins are visible then your body fat % is low. If you feel that you have more fat in your body or are overweight and you have more fat in your arms and chest, then you are in the category of high body fat %. Now let us see how many calories need to be calculated in both the cases.

Well for example let us take a person whose weight is 80 kg and the percentage of body fat is high. Or the same person weighing 80 kg has less percentage of body fat.

Assuming you have a high body fat percentage, the formula to calculate it is simple: Weight × 20 (take a target of 80 × 20 = 1600 calories). If your body fat percentage is low then you have to do weight × 25(80×25=2000 calories)..this is your calories per day.

Also Read: Homemade protein shake without supplements.

Macro-nutrients.

Let’s talk about macro-nutrients, carbohydrates, proteins, and fats. Always remember.

1 gm Carbs = 4 Calories.
1 gm Protein = 4 calories.
1 gm fat = 9 calories.

Protein = Protein plays a crucial role in weight loss. To calculate the recommended protein intake, you can use the formula: Weight × 1.5. For example, if you weigh 80 kg, your daily protein requirement would be (80 × 1.5 = 120 g). If you calculate this in calories, it means you need (120 × 4 = 480 cal ) per day.

Also Read: Best vitamins for muscle growth.

Protein sources include chicken, fish, eggs, low-fat milk, and whey protein.

Fats = There are two ways to calculate daily fat intake. For people with high body fat percentages, you can use the formula: Weight × 0.7. For example, if you weigh 80 kg, your daily fat requirement would be (80 × 0.7 = 56 g). If you calculate this in calories, it means you need (56 × 9 = 504 kcal) per day.

If your body fat percentage is low, you can calculate the amount of fat you need per day by multiplying your weight by 1 gram. For example, if you weigh 80 kilograms, you would need 80 grams of fat per day. If you prefer to calculate this in calories, you would need to multiply the grams of fat by 9, since each gram of fat contains 9 calories. Therefore, in this example, you would need 720 calories per day.

Fats sources include peanuts, olive oil, cheese cottage, eggs yolk.

Carbohydrates = Carbohydrates are important to fuel your workout. To calculate the amount of carbohydrates you need, subtract the total calories from the sum of the protein and fats, and then divide by 4. Therefore, the formula to calculate the amount of carbohydrates you need is: Total calories – Protein – Fats / 4.

If you have a high body fat percentage and you weigh 80 kg, you can calculate the amount of carbohydrates you need by subtracting the calories from protein and fat from your daily total, and then dividing by 4. Assuming a daily calorie intake of 1600 calories, and subtracting 480 calories from protein and 504 calories from fat, the resulting equation would be (1600 – 480 – 504) / 4 = 154 grams of carbohydrates per day.”

If you have a low body fat percentage and you weigh 80 kilograms, and you want to calculate the amount of carbohydrates you need, you can use the formula: (Total calories – Protein – Fats) / 4. Assuming you need 2000 calories per day, and you need 120 grams of protein and 80 grams of fat, you would calculate it as follows: (2000 – (120 x 4) – (80 x 9)) / 4 = 200 grams of carbohydrates per day.

Meal frequency.

I highly recommend eating 3-4 meals per day, with each meal including protein. Protein helps to repair your muscles, which is beneficial for weight loss and building more muscle.

MEAL TIMING.

Normally, you can consume your meals at any time. However, once a day, you should consume a meal with excess calories, particularly after a workout.

After a workout, your body is low on glycogen, making it the best time to consume a meal that is high in carbohydrates and protein while reducing fat intake.

Supplements.

There are only 3 main supplements you need to use.

Protein = You can consume protein supplements, such as whey protein isolate, pea protein, and others, to fulfill your protein requirements.

Multivitamin = I recommend using a good quality multivitamin product during fat loss. During fat loss, the body can experience nutrient deficiencies, so taking a multivitamin can help prevent these deficiencies.

Omega 3 fatty acid = Omega-3 fatty acids are essential fatty acids that the body cannot produce on its own, so they must be obtained through either supplements or by consuming fatty fish.

This was the complete step-by-step plan to create a personalized diet plan for fat loss. Try following this plan for at least one month.