The document outlines how to create a personalized diet plan, including establishing caloric needs, meal frequency, and the right diet for one's lifestyle and body type. It discusses the importance of a balanced diet according to the USDA, losing or gaining weight practically through calorie control and exercise, as well as the importance of water, fiber, and supplements to a healthy diet. The presentation was created by Fitness3.com and presented by Peter Marino.
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How to Make a Diet Plan
1. How To Make A
Personalized Diet Plan
Presented by
Peter Marino
of Fitness3.com
2. Presentation Overview
โข What makes a well rounded diet?
โข How to establish your caloric needs.
โข How to establish meal frequency.
โข How to pick a diet that is right for you.
โข How to lose or gain weight practically.
โข The importance of water.
โข The importance of fiber.
โข Supplements in your diet
3. What makes a well rounded diet?
The USDA's Dietary Guidelines describe a
healthy diet as one that:
โข Emphasizes fruits, vegetables, whole grains,
and fat-free or low-fat milk and milk products;
โข Includes lean meats, poultry, fish, beans,
eggs, and nuts; and
โข Is low in saturated fats, trans fats,
cholesterol, salt (sodium), and added sugars.
5. How to Establish Your Caloric Needs
โข Simple method: Goal weight x 10 =
your caloric needs for that weight.
Ex: 160 x 10 = 1600
โข Harris-Benedict equation
(Fitness3.com)
โข BodyGemยฎ Resting Metabolic Rate
(RMR) test.
6. How to Establish Meal Frequency
โข 5 โ 6 small meals
โ Metabolic Rate
โ Muscle loss
โข Equally distribute calories
โข Protein, carbs and fat at each meal
7. How to Pick a Diet Right for You
โข Lifestyle
- Active/Sedentary
โข Exercise
- High intesity
โ Carbs
โ Fat
- Low Intesity
Slightly more fat
โ Carbs
8. How to Pick a Diet Right for You
โข Body type / frame size
1. Ectomorphic
Slightly more fat
โ Carbs
Ex. 40/30/30
9. How to Pick a Diet Right for You
โข Body type / frame size
1. Mesomorphic
โ Carbs
โ Fat
โ Protein
Ex. 50/35/15
10. How to Pick a Diet Right for You
โข Body type / frame size
1. Endomorphic
โ Carbs
โ Fat
โ Protein
Ex. 40/40/20
11. How to Lose or Gain Weight Practically
โข โ... A comprehensive weight-control
program, one which includes exercise,
is the only effective treatment for long-
term weight reduction and weight-
control.โ - American Medical Association -
Council on Scientific Affairs
12. How to Lose or Gain Weight Practically
โข Fat requires oxygen to be burned
โข Aerobic exercise requires oxygen
โข Anaerobic exercise for muscle tone
and muscle gain
13. How to Lose or Gain Weight Practically
โข There are 3500 calories in 1 pound
of fat.
โข Losing weight requires no
more than a 500 calorie decrease
per day below your caloric need for
maintenance of your current weight.
Ex. BMR x AF - 500 = Caloric need
for weight loss
14. How to Lose or Gain Weight Practically
โข Gaining Muscle weight requires no
more than a 500 calorie increase
per day above your caloric need for
maintenance of your current weight.
Ex. BMR x AF + 500 = Caloric need
for weight gain
15. Water's Importance
โข The recommended amount of beverages,
one should take in during a typical day
including water, should be approximately
- 9 cups (72 ounces)for women and
- 12.5 cups (100 ounces) for men
according to the Institute of Medicine
(IOM, Feb, 2004).
16. Water and Weight Control
โข According to the Institute of Medicine
there is no concrete evidence that water
boosts your metabolism. However, eating
foods with high water content can help
dieters, by increasing the fullness factor.
Examples of high water content foods:
Citrus fruits, watermelon, soup, most
vegetables
17. Fiber's Importance in Your Diet
Soluble vs. Insoluble
โข Fiber is divided into two broad categories:
soluble and insoluble.
โข Soluble fiber is found in fruit, vegetables,
seeds, brown rice, oats, legumes and pectin
and it helps lower cholesterol levels and
protects against heart disease and some
types of cancer.
โข Insoluble fiber in whole grains, seeds, fruit,
legumes, cellulose and lignin is more helpful
preventing constipation and diverticulosis.
18. Fiber's Importance in Your Diet
Fiber's Link to Weight Loss
โข Increased satiety occurs from high volume or
higher fiber content foods which can prevent
excessive hunger by making a person feel
more satisfied.
โข Fiber binds to fat preventing some absorption
of excessive fat in the digestive tract.
19. Fiber's Importance in Your Diet
Fiber's Link to Weight Loss
โข Work toward 25-to-35-grams of fiber per day.
More isn't better: A very high fiber intake
(typically, more than 60 grams on a regular
basis) causes your body to lose some
important minerals.
โข Any type of fiber requires sufficient water for it
to work effectively.
20. Supplements in Your Diet
The Basics
โข Multi-vitamin
โข Calcium with Vitamin D
โข Whey Protein or Soy Protein
โข Fish Oil
21. Supplements in Your Diet
The Performance Enhancers
โข Arginine
โข Glutamine
โข Caffeine
22. This Nutrition Presentation
was made by
Fitness3.com
and
Presented by:
Peter Marino
This presentation is available online at:
Available upon request