How To Create A Weight Loss Diet Plan Alone

By: Adrian Cruce

Creating a great weight loss diet plan alone is not at all as complicated as you may be tempted to believe. A few years ago you were faced with really complicated nutritional plans that had to be respected. This is what you would get in the event that you would work with a nutritionists but when you just want to lose weight, you have to think about eating as healthily and as diverse as possible. Make sure that you do not combine two types of carbohydrates in one meal, drink only water as liquids and make sure that you lower sugar intake from unhealthy sources like candy and sweets. Besides this, consider the following when creating a weight loss diet plan.

weight loss diet plan

When Do You Lose Weight?

Given the supposition that you know what you are supposed to eat and what to avoid, which is mandatory and should be analyzed as much as possible, you have to understand that there is just one fact that will cause weight loss: consuming less calories than what you burn. It is recommended to exercise due to the fact that you simply help the body to burn more and lose more weight.

Consuming Fewer Calories

Dieting is all about consuming fewer calories. In the event that the body requires 2,500 calories daily and you offer just 2,000 calories, you cause what is known as a caloric deficit. The body has to consume fat in order to get the energy that it needs on a daily basis, thus making you lose weight. The reason why you should consider working out is that you can easily burn around 500 calories daily when you exercise. This means that you actually get to eat more and still lose weight, thus allowing you to get the nutrients that you need.

Calorie Maintenance Level

Building your weight loss plan revolves around the individual calorie maintenance level. Weight loss is basically just consistently being under this calorie maintenance level, which can be defined as how many calories your body needs to maintain current weight.

If you do not know what the calorie maintenance level is for you, it is important that you go online and you look for a BMR (Basal Metabolic Rate) calculator. There are even some apps that will do that for you. Make sure that you keep in mind how much you need to consume daily and re-calculate on a monthly basis as the body changes. Never go under that calorie maintenance level by more than 500 calories every day.

Experiencing With Calorie Intake

calorie intake

Are you truly ready to start losing weight? This will be difficult and it will take a lot of dedication. Stick to your weight loss plan and make sure that you make adjustments whenever they are needed. Experiencing is crucial for success. You have to be sure that you keep yourself healthy so you will need to follow these steps:

  1. Respecting The Weight Loss Plan

Start eating and calculating the calorie intake that you have. As a general rule of thumb, make sure that you always consume more protein than carbohydrates and be sure that when you add fats to your diet you only include healthy fats. Since we already mentioned a 2500 calorie daily requirement, let us just assume that this is what you would need. Try to get as close to those 2500 as you can. Utilize Calorie Counters on websites or apps to help you keep track.

  1. Calculate And Respect For One Month
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Keep a diary and write down your weight in the morning, on an empty stomach. Do this every single day. Then, based on results, make the necessary adjustments.


making modifications to a diet plan

As your weight loss plan is respected, based on results, adjustments can be made. Tampering with food intake is not difficult. You just need to keep experimenting while cutting calories when needed and adding calories when you do not consume enough.

  • Did You Maintain Weight?

This basically means that you are at the proper maintenance levels. If you want to start losing weight, just consume 500 calories less every single day. Subtracting 500 is more than enough to help you to lose weight in a way that is completely healthy. If you do not manage to get this calorie deficit, you will not lose weight, no matter how healthy you eat.

  • Did You Gain Weight?

If this is the case, you most likely did not properly calculate how many calories you need per day or your body has a lower metabolism. Weight loss can still happen. When you notice this scenario, lower intake by 500 calories. Then, repeat the process that is highlighted above until you manage to get to the point at which you lose weight.

  • Did You Lose Weight – Around 2 Pounds Weekly?

This is what you should aim for. Weight loss is at suitable levels and all you really need to do is simply continue with the calorie consumption you set. In the event that weight loss stops at a later point in time, you will have to make some minor modifications. Usually, it means eating less.

  • Did You Lose Weight – Over 3 Pounds Weekly?

This basically means that you lose too much weight. If such weight loss happens over 2 weeks in a row, it means that you have to consume a little more. It is normal to be faced with such a situation but if it repeats too often, adjustments are needed as you are actually losing weight too fast. Make sure that you only add around 300 calories daily and experiment with the use of the method above.

Golden Rules To Respect When Losing Weight

weight loss rules

It is normal to be faced with problems. In many cases weight loss does not happen at the 2 pounds per week rate and you may be tempted to believe that you would need to cut calories. That is not always the case. We have so many factors that have a negative impact on the speed at which you lose weight. Always monitor everything and remember the following VITAL facts for weight loss through diets:

  • Your diet has to be balanced. There are so many diets out there that will restrict food types when the truth is that you just need to be balanced. You do not have to respect many different complicated rules to lose weight.
  • The quality of the food you eat should be as high as possible.
  • Make sure that you eat protein, carbs, fats, vegetables and fruits every day.
  • If you have the possibility to work out, make sure that you seriously consider the opportunity since it aids you to burn more calories on a daily basis!
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Protein Intake


Protein intake is the most important part of weight loss. You should consume at least 0.8 grams per day for one body weight kilogram. It is definitely a good idea to increase this quantity to around 1 gram daily. In the event that you do exercise, which is definitely a good idea, try to increase it even further, based on physical activity. Great protein sources include:

  • Turkey
  • Chicken
  • Eggs
  • Fish
  • Meat
  • Beans
  • Nuts


healthy fats

Contrary to popular belief, a maximum of thirty percent of the daily calorie intake should come from fat. Ideally, go for around 20%. Make sure that saturated fat is only 1 third of all the fat you consume. At the same time, you have to be 100% sure that you avoid trans fats since they are particularly bad. Never consume more than 2 grams daily. Monosaturated and polysaturated fats have to be included in your diet. Healthy sources include:

  • Avocado
  • Fish
  • Flax
  • Fish Oil
  • Canola Oil
  • Nuts
  • Seeds
  • Olive Oil


carbs food

A healthy adult should consume 50% of the calories from carbs. That is something that is based on the recommendations made by the USDA. If you do work out, try to reduce that and get most of the calories in your daily plan from protein sources.

Just as with fats, there are various carbs that have to be avoided. Simple carbs are particularly important as they need to be avoided at all costs. Such carbs will be consumed really fast by the body, thus leading towards an increase in blood insulin levels. Simple carbs are really common in white bread, soda, processed food and white rice. Complex carbs are better since they are digest at a slower rate. Really good sources of carbohydrates include:

  • Oatmeal
  • Fruits
  • Vegetables
  • Potatoes
  • Brown rice
  • Whole Grains
  • Yams
  • Sweet potatoes
  • Beans


losing weight

Do make sure that you calculate calorie intake as often as you can. This is something you have to do on a daily basis. Never eat anything you find and then calculate. It is important to divide your meals and eat 5 to 6 times daily. If that is not possible, do have 3 main meals and 2 to 3 snacks made out of healthy foods like fruits and vegetables.

Remember that when you need to lose weight, you will need a lot of dedication. This is not an easy process. You will need to always calculate and get used to something that may be quite difficult at first. You will be able to lose weight and if your efforts fail, do talk to a nutritionist. However, the advice above should be more than enough.