Mufaddal Lokhandwala

 | 1 minute to read

Diet Designing Simplified

Diet Designing Simplified

We see a lot of transformations being posted on social media, and one keeps on wondering, how did they achieve their dream body? Do not worry, follow these simple steps to achieve your goal. Let us start with understanding the very BASIC TERMINOLOGIES used during designing a diet: 1. BMR -- BASAL METABOLIC RATE It is the minimum number of calories required for the body to function efficiently and it consists of 65-75% of the total calories consumed. For e.g. imagine that a person is just lying on the bed and not doing anything but still his brain is functioning, his digestion process is going on, he is breathing, etc. are still going on, so all of these require a certain number of calories, which is known as the BMR calories. 2. PA – PHYSICAL ACTIVITY A number of calories are burnt while performing any type of physical activity which are intentional e.g. Playing a sport, resistance training or unintentional activity e.g. Shaking your leg while sitting on a chair and it consists of 15-25% of the total calories consumed. 3. TEF -- THERMIC EFFECT OF FOOD A certain number of calories are required to burn the food we eat, and it consists of 10% of the total calories consumed. 4. TDEE --TOTAL DAILY ENERGY EXPENDITURE TDEE = BMR + PA + TEF Calories Per Gram of Food 1gm protein = 4 Cal 1gm carbohydrate = 4 Cal 1gm fat = 9 Cal E.g. Suppose you are eating say 100 gm soya, it has • PROTEIN(P)- 44 gm X 4 = 176 Cals • CARBOHYDRATES(C) - 37 gm X 4 = 148 Cals • FAT (F) - 13 gm X 9 = 117 Cals TOTAL CALORIES = P+C+F = 176 + 148 + 117 = 441 Cal FITNESS GOAL AND ITS ORIENTATION LOSE WEIGHT: Many people just want to lose weight, its obvious general population does not understand the difference between losing fat or losing muscle, they are just obsessed with numbers, but, what one should focus more is to lose fat and preserve muscle. So, one’s goal should be to lose fat and get a better body composition. Let us understand how we can achieve this, our bodies are governed by first law of thermodynamics that energy can neither be created nor destroyed, hence to lose fat we have to create a negative energy balance, that is to eat below our TDEE (maintenance calories) and force our body to utilize stored fats to burn energy. Always take a sustainable approach and create a small calorie deficit from the maintenance calories, i.e. create 10-15% deficit and increase the physical activity. If the deficit is large, more the chances of muscle loss and one will experience hunger pangs. Once the calorie intake is fixed, the next step should be is to fix protein intake anywhere between 1-2 gm/kg of bodyweight as per the goal and rest of the calories should be divided between carbohydrates(carbs) and fats. Resistance training will play a major role for muscle preservation during the fat loss journey. OPTIMUM RATE FOR FAT LOSS- target 0.5 -1 % of body weight loss per week, 1% being more aggressive. GAIN WEIGHT: People think that gaining weight is simple and one must just eat above the maintenance calories i.e. TDEE to become bulky and to attain the goal. But what one does not understand is eating anything above maintenance without quantifying the diet is like filling the glass of water which is already full. So, what happens? in that case the water falls out. similarly, when you keep loading your body without calculating calories above maintenance you gain unnecessary fats, which you again will have to shed, so this cycle continues. One should focus on gaining more muscles during gaining phase so that one can reap benefits. Muscle gaining is a slow process and there is no denying that there will be fat gain as well, but that can be minimized by planning the diet properly in surplus. Aim for surplus of around 200-500 Cals, this will depend upon one’s training experience. After fixing the calorie intake, next step is to fix the protein intake. Protein needs to be kept on a higher side between 1.8 - 2.2 gm/kg of bodyweight, to achieve maximum muscle protein synthesis and do resistance training. IDEAL RATES OF MUSCLE GAIN Beginner - 1-1.5% of body weight per month Intermediate - 0.5 - 1% of body weight per month Advanced - up to 0.5% of body weight per month. Note : Rates of fat loss and muscle gain will vary between individuals and will also depend upon your stress levels, sleep cycle, water intake, hormonal profile, genetics, hence aim to improve your overall lifestyle to move in the right direction and to achieve your fitness goal. If you like the content, Please share it with your family and friends.😀

Itachi Uchiha

so sir while gaining weight , what should be taken in after protein ? I mean which one should be taken more carbs or fat

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