There is no one size fits all scheme when it comes to weight loss plans. While the government issues nutrition standards for a healthy diet, these standards only refer to average values. Your personal needs may go above or beyond these standards since not everyone has the same body. This is why off-the-shelf weight loss plans may not yield the results you want.
Understand what causes weight gain
To have a more realistic and practical view of weight gain, you need to understand how everyone’s bodies are different. You may respond to stress by overeating, while others smoke. Both habits can contribute to weight gain. Lack of time can also lead you to make bad choices in terms of food, such as eating fast food with high calories. What you need is to sit down and plan your meals so that you have something to stick to whatever happens.
Customize your meal plan
To start a customized meal plan, first, you need to know which food items you should avoid. These include things that are too sweet or too salty, as well as those that trigger any allergies you may have. Next, list down the maximum amount of carbs, salt, and fat you are allowed to have in a day. That means you have to plan the desserts and viands you will have for the coming week.
For example, you may have set your daily maximum carb limit to 200 grams a day to help you shed weight. Others may need to have higher limits, primarily if they metabolize carbohydrates quickly. That’s because cutting too many carbs out of your diet can harm your health, as your body still needs them as fuel. Include more green leafy vegetables, nuts, fish, and whole grains in your weekly menu.
A nutritionist can help you in your meal plan
Your maximum personal carb, salt, and fat intake is something you can’t accurately calculate by yourself. You will need the guidance of a clinical nutritionist. They will ask you to undergo a few medical exams, such as a blood sugar test so that they will know what affects your body’s metabolism. For instance, you might discover in those tests that you have a genetic predisposition towards slow metabolism. While there’s nothing you can do about your DNA, your nutritionist can still devise a meal plan appropriate to your genes.
Abrupt changes in your daily diet can adversely impact your mood and physical state during the first few days. Your nutritionist may recommend a more gradual transition so that your body can adjust to the changes more smoothly. Including a transition phase in your meal plan can also decrease the chances of relapse, or your failure to stick to your daily carbohydrates, salt, and fat intake limits.
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