HOW TO CREATE YOUR OWN DIET

Diet :  the primary thing that has to be best to get the results in gym. Without diet, you can not achieve your goals no matter what. Diet is something that your gym owners generally gives you for free but are they worthy? Are you going to right path, Well , dont get confused too much as you are reading this, you will now be able to create your plans yourself! 

HOW TO MAKE DIET ? 

First thing you need to learn about this is your goal. What the change you want to have in you. Generally , it is muscle building or fat loss. Choose the primary goal for you. 

Then , plan your diet according to your goal. I mean for fat loss, you need more protein and low carbs, and high carbs for muscle building. 

Count Calories

Counting calories is the first step that you should take to make your diet. 

Ideally, For fat loss process you need to cut your calories you are taking today.That will force your body to take fat as a fuel. 

Muscle building needs high calorie diet. So increase the calorie you are taking today.

Generally, for 

FAT LOSS : 1800-2000 cal / day

Muscle Building : 3200-3500 cal/day

MACROS

After counting calories, you need to count macros you need.Macros include protein, carbs and fat. 

Count the macros as per your goal.

i.g. You need high carbs to get muscles to increase the carbs simply. 

MAKE THE MEALS

Now this is the most important point: MEALS,means what you are eating.

Have five six meals a day. Make sure you get enough protein and carbs , without ignoring healthy fats.

Have healthy meals like oats, peanut butter, beans , whey,chicken breast , almonds , egg whites , paneer in different combinations. 

Include vitamins and minerals rich food. Also see the factors like iron,anti oxidants ,fiber. Have as many as possible! 

MEDICAL CONDITIONS

Most important point of the day is look after your medical issues. Your primary goal must be to get rid of medical issues rather than getting muscles! 

For example,

 Whole egg containing yolk has healthy fat but at the same time it has cholesterol too. Keep in mind that you are permitted to have only one whole egg a day. Egg whites are permitted as much as you want. 

Add supplements

Looking at your goals , Supplements are important too boost the process up. 

Add whey protein for sure no matter what your goals are. 1 scoop is permitted to a person who is not even doing a workout.

Add cla and l-cartine if your goal is to lose fat. With proper combination of food and supplements, you will get boost up for sure! 

This is how to can create your own plan without depending on anyone for free. Keep reading this page for more updates.Til then, 

STAY HEALTHY , STAY FIT