A customized weight loss plan or eating plan takes into account your body fat, weight, daily exercise, activity and a few other variables. There is an equation to figure out how many calories you need based off of the above variables and your specific goals. This gives you a realistic timeline of how long it will take based off of x number of calories. By measuring body fat we can tell how a person is doing on the diet. There are four ways that show us how you are doing:
1. if you eat too many calories, you will increase fat and increase muscle.
2.if you do not eat enough calories, you will decrease fat and decrease muscle.
3. if you do not eat enough protein, you will increase fat and decrease muscle.
4. if you eat a perfect meal plan, you will decrease fat and increase muscle.
We want a perfect meal plan. To decrease fat and increase muscle. As we increase muscle it will in burn more fat. The only accurate way you can truly tell if you are eating a perfect meal plan is to measure your body fat.
Where can you get customized weight loss plans? I would look for a certified fitness nutrition specialist, dietician or nutritionist to give you a plan. Some nutrition stores, healthy smoothie stores, and gyms have certified fitness nutrition specialists.
Ask questions? Let's face it, diets are hard! I've been in the field for over 15 years and I still struggle with perfecting my diet. You will make mistakes... it's all part of the process. Do not get frustrated. For example: Most custom plans are based off of exchanges.
Please explain the exchanges?
Foods are grouped into - starches, fruits, milk, meat, and fats. Your nutrition specialist or dietitian will recommend a certain number of daily exchanges from each food group based on your individual needs. They will decide the best way to spread the exchanges throughout the day. This will help you keep your blood sugar level within your target range.
Carbohydrates have 15g per exchange
Protein have 7g per exchange
Fats have 5g per exchange
Can I eat more fruit or have wine?
Within each group, you'll see how much you can eat of various foods for the same amount of calories, carbohydrates and other nutrients. You can exchange or trade foods within a group because they're similar in nutrient content and the manner in which they affect your blood sugar. For example, milk, fruit, and starches are all considered carbohydrates and can be interchanged. So if I wanted to exchange wine for a starch that is fine.
These diets are not just to lose weight, they are meant to follow for a lifetime. It's OK to delve off every once in awhile, but every day is a new day to start over. Start again and again. Good luck!
Lauren Chadwick-Sonnen, the author, owns her own personal training business, is a wife, and mother. In her spare time she has an online fitness blog called short circuit workout. Providing quality nutrition reviews online.
Source: http://dietandnutritionblog.blogspot.com/2012/08/the-benefits-of-customized-weight-loss.html
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