With so many diets out there, it can be difficult to sift through them all to choose one the right one for you. A diet, also called IIFYM or flexible dieting, is a popular option because instead of restricting certain foods, it focuses on counting the total number of macronutrients you eat.
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This approach allows more flexibility in your diet and gives you the freedom to choose the foods you like. The idea is that, as long as you're staying within the guidelines ofweight loss will come naturally.
However, there isn't one meal plan that's right for everyone across the board. Some people prefer to get 50 percent of their calories from carbohydrates, while others get half of their calories from fat or protein. Once you make that choice, you can design your meal plan around healthy, nutrient-dense foods. With IIFYM, you calculate how many calories you need and then you use that number to determine which percentage of calories should come from each of the macronutrients — carbohydrates, protein and fat.
The underlying theory of IIFYM is that it doesn't matter what you eat, as long as you're not eating too many calories and your macronutrients stay within a personalized ratio. One study that was published in Eating Behaviors in Januaryreported that people who follow diets that allow greater variability in food choices, like IIFYM, are more likely to stick to the diet and maintain weight loss over time.
When designing a diet around macronutrients, the first thing you need to do is figure out your exact calorie needs. This will depend on your age, your sex, your current height and weight and your activity level. The amount of calories you need to eat also depends on what your goals are. If you're trying to lose weight, you'll need fewer calories than if you're trying to build muscle, for example.
Once you have that number, you can use it to calculate your macros. Read more: Counting Calories Vs. A typical diet is broken down into 50 percent carbohydrates30 percent protein and 20 percent fat, but if your goal is to improve your health while you lose weight, you may want to switch those numbers around.
A study that was published in PLOS One in October compared the effects of low-carb diets and low-fat diets on weight loss in overweight and obese participants. While both groups lost weight, weight loss in the low-carb diet group was significantly greater, and participants reaped the added benefit of improved cardiovascular factors, like lower LDL, or "bad," cholesterol and higher HDL, or "good," cholesterol.
To add to that, a study that was published in Diabetes Care in July compared restricted calorie high-protein diets 40 percent of calories from protein and 40 percent of calories from fat to restricted calorie high-carbohydrate diets 55 percent of calories from carbohydrates and found that after six months, the high-protein diets improved insulin sensitivity, lowered inflammation and decreased oxidative stress to a greater degree than the high-carbohydrate diets.
Researchers from another study that was published in the American Journal of Clinical Nutrition in October compared the effects of a high-carbohydrate diet, which provided 53 percent of calories from carbs, and a low-carbohydrate diet, which provided 53 percent of calories from fats, on obese participants with diabetes. While participants in both groups were able to successfully lose weight and lower their blood sugar levels, the group following the low-carbohydrate diet ended up with better cholesterol and triglyceride numbers and were able to control their blood sugar better.
One of the biggest benefits of a diet is that you can design it around your goals and personal preferences. Whether you decide to get 50 percent of your calories from carbohydrates, 30 percent from protein and 20 percent from fat or you prefer to take a low-carb, more keto-style approach and get 50 percent of your calories from fat, 30 percent from protein and 20 percent from carbohydrates, there are some basic guidelines you can follow to develop your menu plan.
Read more: Ready to Track Your Macros? Here's Everything You Need to Know. But even though a diet gives you some more flexibility with your food choices, you should still do your best to design a healthy menu plan.
Doughnuts and cookies might fit into your macros, but that doesn't mean it's a good idea to work them into your diet every day. A study that was published in the International Journal of Sport Nutrition and Exercise Metabolism in September called attention to the fact that both males and females who focus only on macronutrients consumed less than the recommended amount of micronutrients vitamins and minerals for the day.This is the traditional macro nutrient split used, and still used, by many who wish to follow a diet to compliment their bodybuilding training.
In our meal wizard we have built in a little more flexibility to these percentages in order to make the diet easier to follow. Saturated fat Login. Monounsaturated Fat Login. Polyunsaturated Fat Login. Sugars Login. Fibre Login. Sodium Login. In the My Diet Meal Plan meal wizard, we have built in a little more flexibility to these percentages in order to make the diet easier to follow.
Following the diet entails the consumption of at least 5 meals a day. Meal replacement drinks are allowed but at least 3 of the 5 meals must be solid food. Consuming 5 meals is especially recommended for bulking diets where calorie and protein intake is higher. The My Diet Meal Plan diet planner applies some flexibility within these ratios, which provides a little more variety in recipes possible.
If you want to change the macronutrient split slightly or wish to make it much stricter, our Custom Diet Planner is able to do this. If you are someone who takes the gym and your bodybuilding goals very seriously, this could be the best diet for you to follow.
You really have to ask yourself whether you are serious enough about your goal with the discipline to stick with the diet.
50-20-30 Diet Plans
Login Sign up now. Bodybuilding Meal Plans This is the traditional macro nutrient split used, and still used, by many who wish to follow a diet to compliment their bodybuilding training. I want to: Lose Weight. Dietary preferences: Login to edit. Number of snacks: Login to edit. Calories 1, kcal Protein 97 g Carbohydrates Expand nutrition.
Calories kcal Protein Fats Calories kcal Protein 7. Fats 1. Fats 8.The Day High-Protein Low-Carb Challenge is designed to help you lean out, burn fat, and fuel your body with healthy, nutrient-rich foods. There are a wide variety of high-protein, low-carb diets in circulation. Not only that, but they are just as many different schools of thought about how to go about losing weight using this method. Keep in mind that you may need to adjust your protein amounts up or down according to your own weight, because the ideal protein intake is.
Below, you will find the free downloads for both the meal plan and shopping list. Feel free to interchange meals and snacks as needed throughout the 30 days, just be sure that you stay within the less than 50g of carbs and more than 50g protein guidelines! We love your feedback! Leave a comment in the section below or. Thank you for this post. The meals sound wonderful.
I am wondering if it will work for a man as well. Can he eat the same meals? Sure he can. All the meals listed are clean and delicious! He can adjust the portions as needed. Which dish is on the cover of the article? Looks like maybe quinoa. Hi Joy! Many thanks for the marvelous diet. Hi Susan, Everyone is different. Weight loss is based on many variables, i.
It is very important to incorporate a regular exercise program into your plan. Is there a way to down load the 30 days in a pdf? Beverley, At your request, we are having a pdf created and will be added to the post early next week. Trying to download the 30 day challenge. The link sends me to Pinterest, but there is no link to download anything. Kim, Please try now.
Is there a weekly shopping list we can download to be able to purchase the ingredients for the meals every 7 days please? Really want to give this a go!! Please check back in the next couple of weeks.
Is there a shopping list update? Hi Jeanette, There is a shopping list included in the download. If you scroll down to the bottom of the post you will see a download button. Follow the steps and once you open it up, the PDF will provde you with not only the meal plan but also a weekly grocery list. I have been trying to figure out what to eat and became overwhelmed.
This is perfect. Can I switch some of the meals up where I use one of the other recipes for that meal? I just did the cleanse plan and each one said how many servings of each recipe you were supposed to eat.For me thats around g protein, g carbs, and around g fat.
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Remember Me? Register Gallery Today's Posts Search. Welcome to the EliteFitness. Page 1 of 2 1 2 Last Jump to page: Results 1 to 10 of Sounds good. It's pretty hard to get that much protein though. I have a friend who is HUGE 6'2,full 4 pack and doesn't juice at all.
He swears by taking in 30g of protein a day. Go figure. But I contribute this to him being a genetic freak of nature. Has it been a diet miracle? Hell no! But is it working? Slowly but surely, which is the best you can expect from any diet.
We live in a country of rich, wonderful, flavorful food. Not only is it readily available and very inexpensive, it's thrown in our face constantly through advertising.
And we who are among the shrinking number of Americans who care about their health, are forced to deal with it. I've been cutting for ten weeks now! I'm trimmer than I've been in a very long time, if ever. BUT, I'm hungry all the damn time, I've forgotten what good food tastes like, and I dont think I could even bench a fucking broomstick with a gun to my head!!!
Ahhhhhh, uh, sorry. Got a little carried away there. What was the question? First, you need to figure out how many calories you want to be eating, depending on your goals--loose, gain, or maintain weight. I know you are trying to cut up--most people would tell you to multiply your weight bybut I think it is better to look at what you are eating now if you are maintaining weightand subtract cals from that, or subtract cals if you are gaining.
For simplicity, lets say you figure you need to eat about cals a day to cut, and want to try this diet. Yo Perfect truth to gymtime.
That is the essence of all any of ya need to know about dieting Bumpo. I'm so confused SO - after a lot of guidance from my pals over at the womens forum, I constructed a clean diet I eat every 3 hours, mostly boiled chicken, tuna, egg whites, oatmeal, steamed veggies, and brown rice. I don't see why everyone is exerting so much energy calculating things Am I some sort of freak, or what?!
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The largest bodybuilding archive in the world!Carbohydrates and protein each have four calories per gram, while fat has nine calories per gram, so at 1, calories, you need to eat You don't need to hit these numbers exactly though, notes trainer Tom Venuto -- just aim to get within around five percent of your target numbers.
To make things easier, divide each of your daily macronutrient targets by four. This gives you the amount of carbohydrate, protein and fat you need for three square meals, with one-quarter left over for snacks. Doing this means each meal should contain 45 to 50 grams of carbs, just over 30 grams of protein and 8 grams of fat.
For a protein and carb-packed breakfast, try oatmeal with an egg white omelet. A one-half cup serving of dry oats yields 27 grams of carbs, almost 3 grams of fat and a little more than 5 grams of protein.
One large egg white has around 3. Go with five egg whites and one whole egg and make an omelet with enough chopped onion, tomato, bell pepper and mushroom to give you another 15 to 20 grams of carbohydrate.
At lunch, a small oat bran bagel measuring 3 inches in diameter gives you 37 grams of carbohydrate, 7. Fill this with 3 ounces of turkey breast for 26 grams of protein and almost 2 grams of fat, along with 1 ounce of feta cheese for 4 grams of protein, 6 grams of fat and 1 gram of carbohydrate.
Add more salad and vegetable items to provide a further 5 to 10 grams of carbs. A 3 ounce beef sirloin steak trimmed of all fat can deliver most of your protein and all your fat needs at dinner. This then just needs a few simple sides. One and a half cups of cubed sweet potato delivers 40 grams of carbohydrate and a cup each of broccoli and cauliflower gives you a further 11 grams.
How you get the rest of your day's macronutrients is up to you -- you just need to get a further 45 to 50 grams of carbs, around 30 grams of protein and 8 grams of fat.
A couple of pieces of fruit with some nonfat yogurt and a slice of low-fat cheese would suffice, as would a few whole-grain crackers, cottage cheese mixed with berries and a small serving of walnuts or almonds.
Mike Samuels started writing for his own fitness website and local publications in He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International. Skip to main content. About the Author Mike Samuels started writing for his own fitness website and local publications in Home Recent Discussions Search.
I'm an 18 year old 5'11 male, and I weigh lbs. My goal is to have lost about 10lbs. By mid-May. But I'm really inexpert at all this so I need some guidance. I do cardio, then circuit, cardio, circuit, etc. I've been into the program for 56 days now I'm not going to stop after 90 days, of course I believe all is well in regards to my routine, but if you have anything to contribute to that I wouldn't mind.
I need help on my meal plan. With that in mind I have some questions. I understand Yogurt is mostly for protein and the fruit would be mostly for carbs. Lunch: 2 whole wheat slices of bread, 2 slices of Swiss cheese, 3 slices Honey Turkey and some mayo. Dinner: I don't really have any clues here. Of course I eat, but I don't know what I should be eating.
Lunch isn't very flexible, but everything else is for me. Thanks in advance! March 11, PM 0. March 12, AM 0. I've been on that plan with my trainer for quite awhile. I hit the gym before work in the mornings. Dinner: Salmon, tuna, eggs, occasionally grilled beef or pork, veggies, salad. Each day I usually have a homemade protein shake and sometimes a g protein bar, since I"m trying to get g protein daily. I use whey protein in the am after workout, casein protein in pm to stay satisfied through the night.
I started at around lbs in late and I currently weigh lbs. Oh, and I should also mention that I'm an old fart at 55 years old. Zosimah, thanks a lot. I really especially liked that first link, including the daily value percentages and such. Yeah, I'm not strictly trying to adhere to that whole regimen, but I'd like to be as close as possible. Still, I'll do what works - as long as I'm within 2k cal I think I'll be fine.
I definitely feel like I have more energy. I'll really see tomorrow; today was my break day. DJ I appreciate that too, I've really been wanting to see what a typical day looks like for someone with a regimen. Not to copy it necessarily, but to see where I might have been missing some calories - mainly, snacks. I typically don't have them but I'll start tomorrow calories. That's insane how quickly you've lost the weight!
I take it this 2k cal plan has worked well. Thanks a lot, both. Sign In or Register to comment.Meal plans? Why would meal plans help me lose belly fat? Planning and preparation will help you make the best choices because it takes the thinking out of what you will eat.
1500 Calorie 50/30/20 Meal Plan
This is a key component of weight loss. So, you want to lose belly fat after pregnancy and tone up all over? You are in the right place. Exercise alone will not get you the results you are looking for.
Planning for the next month makes it easier to grocery shop and prepare for your meals. If you are on a budget, like most of us in this economy, this will also help you save money. This may sound a bit overwhelming, but once you have your recipes you won't have to do all this research again.
I got a lot of my recipes from joining Jillian Michaels' website. I also just tweaked old recipes and made them healthy and more nutritious by adding protein powder, flaxseed, etc.
This is where saving money comes into play. If you are like me, you'd shop and buy items that you never used and eventually threw them out. Well, if you shop for your meals then you will have food for those meals only and you won't end up throwing stuff out. Not only are pre-packaged foods expensive, they have preservatives and unhealthy fats in them. It's whole wheat and I know every single ingredient that's in it!
Again, it comes down to planning, planning, planning! High fructose corn syrup HFCS leads to belly fat! Researchers at the University of Michigan found that men who consume very high levels of fructose elevated their triglyceride level by 32 percent.
As trygliceride enters our blood stream, it makes our cells resistant to insulin, making our body's fat burning and storage system even more sluggish. Finally, once you have a plan in place, work your plan and lose belly fat! I guarantee if you are planning healthy meals in advance you will be prepared to "battle those cravings" because you know you have a plan in place and food to make it! I could go on and on about what to eat and what not to eat, but these are the main points to help you create your meal plan.
Start from a foundation. If planning for 30 days in advance is too much for you right now, then plan for a week in advance. It's always OK to start slow, habits stay longer if we start them slowly and stay consistent. If you are ready to lose belly fat after pregnancy, then I suggest learning more about a comprehensive program that will get you there with a fail-safe system.
Vegetarian Meal Delivery. Whole 30 Meal Plan.