How to create a diet plan for weight loss


How to Create a Diet Plan for Weight Loss

To be successful in your weight loss efforts you must, without a doubt, have a plan. A huge portion of that plan should be your diet. You could pay a nutritionist, or a web service to come up with a healthy meal plan, which suits you. But that leads to unnecessary expenses.

I believe that eating healthy, or being healthy IS NOT EXPENSIVE. A lot of people use that as an excuse, or they simply lack knowledge and generally don’t have the time to educate themselves. So let’s try to fix that.

Today, I want to give you some general advice on how to create your own diet plan, which will help you lose weight without breaking the bank.


Many of you probably already know about the three main macronutrients that our body requires, but we’ll go over them again, just in case. The main macronutrients are:

Carbohydrates are a common source of energy in living organisms; however, no carbohydrate is an essential nutrient in humans. [1]


Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue, and can also serve as a fuel source. [2]


Fat is an important foodstuff for many forms of life, and fats serve both structural and metabolic functions. They are necessary part of the diet of most heterotrophs (including humans). [3]

Now that we got the basics covered, here’s a simple guide, which I follow and it brings amazing results. I steadily lose weight, I don’t feel hungry and I have great energy levels to fuel my day to day activities along with a an intensive workout.

One simple rule.

My principle is this: 40/40/20. 40 percent of calories I aim to get from carbohydrates, 40 percent I aim to get from various protein sources and 20 percent I aim to get from fat. There’s less fat in the diet, because fat has 9 calories per gram, compared to other macronutrients (both protein and carbohydrates have 4 calories per gram). [4]

Of course these numbers are not exact, and you should never obsess about hitting everything just right, because… well, that’s mental.

Building the plan.

Obviously everyone has different taste preference, different food availability and different financial situation. But all of these foods are available in, probably, every country. The key is to buy natural products and prepare them at home. That way you know exactly what’s in them and how much. Here are my recommended food choices.

  • Carbohydrate sources: rice, potatoes, pasta, rye bread, oatmeal, buckwheat.
  • Protein sources: chicken breast, lean pork, lean beef, beans, peas, eggs, dairy.
  • Fat sources: dairy, eggs, olive oil, nuts and seeds.
  • Minerals, vitamins and fiber sources: any seasonal fruits and vegetables. Frozen fruits and vegetables are fine as well.

Generally, my normal meal would look something like this. Cooked white rice with a little bit of butter, half of chicken breast, vegetables sautéed in a mixture of olive oil, butter, onions and garlic. Followed by an apple, or a banana and two glasses of water.

Of course I also spice my meals up during cooking process with salt, black pepper, cayenne and lime juice. Sometimes I add, curry mix to my rice (when cooking) along with a few garlic cloves to add some interest to it.

My daily calorie intake varies depending whether I workout that day or not. For example, on the days I don’t workout I try to stay around 1800-2000 cal. However, on training days I bump my calorie intake to 2200-2400 cal.

In a nutshell.

What to take away from this? If you want to create your own diet plan, pick a variety of natural foods, which contain all of the macronutrients, supplement them with natural vitamins and minerals, which come from vegetables and fruits and maintain a caloric deficit.

Written by Mark Forge

Mark Forge is the founder of FatForge - an information website dedicated to busting nutrition myths, scams and lies while helping people turn their weight around. If you want to lose weight I suggest starting here.

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