How to create a diet menu for weight loss or weight gain


How to get out of the web of modern diets? How to eat to control your weight and health? How to eat your favorite foods and lose weight? All this is possible, and not even difficult, if you know how to plan your diet menu. By correctly planning your meals, you will forget about tasteless dishes, hunger and dependence on food. And it will be easy to lose weight and gain weight. Intrigued? Read on.

How to create a diet menu for weight loss or weight gainHow to create a diet menu for weight loss or weight gain

How to get out of the web of modern diets? How to eat to control your weight and health? How to eat your favorite foods and lose weight? All this is possible, and not even difficult, if you know how to plan your diet menu. By correctly planning your meals, you will forget about tasteless dishes, hunger and dependence on food. And it will be easy to lose weight and gain weight. Intrigued? Read on.

6 myths about meal planning

Before starting with the planning rules, let’s examine the mistakes to avoid. If you have ever had difficulties with compiling a menu, then you have probably come across these misconceptions:

1. Clean nutrition is the key to losing weight

Clean eating has gained widespread acceptance among health advocates. However, this concept misses one important thing: the nutritional value of food has little effect on your body composition.

Of course, eating nutritious foods is important for health and longevity. However, there are no foods that contribute to weight loss or muscle gain in isolation. Sugar is not your enemy, but “healthy fats“Is not a panacea.

The structure of the body changes depending on the energy balance, which is the ratio of the energy that you spend and burn. The boring physiological reality is that losing weight is possible with a negative energy balance or a lack of energy. In other words, you will lose weight if you use more calories than you consume.

Read also: How to compose a diet and menu for weight loss, “drying” or gaining weight

For weight gain, the opposite conditions are necessary. You need to create a positive energy balance or calorie surplus, which means eating more calories than you burn.

Therefore, a calorie is a calorie, no matter what product it comes into the body with.

Realizing this, Professor Mark Haub lost 13 kilograms on protein shakes, sweets and fast food… Although calories were also “harmful” in our usual sense, he consumed less of them than he used, and lost weight.

2. Specific foods help you lose weight

This myth continues the previous one, but it is worth considering separately.

If someone begins to tell you that some foods help you lose weight and others gain weight, then close your ears.

The products have no special properties that would lead to weight loss or weight gain. They cannot drown out the activity of hormones, turn your body into fat, or in general in any way interfere with the achievement of your athletic goal.

Food brings calories and nutrients (proteins, carbohydrates, and fats) to the body. And these factors are already important when it comes to the percentage of fat and muscle in the body.

It is not the food, but the energy and macronutrients they contain that decides what happens to your body.

We’ll take a closer look at this later, but for now, keep this in mind:

  • You are not getting fat because of specific foods, but because of overeating.
  • You are not getting fat because of sugar, but because of overeating.
  • You are not gaining weight from carbohydrates, but from overeating.
  • You are not getting fat because of insulin and cortisol, but because of overeating.

Controlling your weight doesn’t mean eating certain foods and avoiding others, mixing or dividing foods, or engaging in other food quackery. Controlling weight is smart energy balance.

3. A carbohydrate-free diet burns fat

Not long ago, the low-fat diet was at its peak. But people are still getting fat. Why? They have a new enemy – carbohydrates.

It is these little rascals who are to blame for the extra centimeters at the waist. Eliminate them from the diet – and live a carefree slim life (in dreams of pizza and ice cream).

Well, we are happy to bring you some good news:

If you lead a healthy lifestyle and do not have diabetes, then you do not need to go on a carbohydrate-free diet.

On the contrary, a high-carb diet is more likely to suit you, even if you want to lose weight. Let’s explain.

Why research on carb-free diets is misleading

Proponents of the low-carb diet are confident that numerous studies clearly support their point: carbohydrates interfere with weight loss. All this sounds very scientifically convincing, so every day there are more and more ill-wishers in carbohydrates.

There is a large research gap related to protein intake.

As you read the research reports on the low-carb diet, you will notice that all of the experiments involved increased protein intake as opposed to the low-fat diet.

Read also: What is the most effective diet for weight loss

This is a serious problem because it turns out that low-carb and low-fat diets are compared under different conditions. In reality, we are comparing a high-protein, low-carb diet to a low-protein, low-fat diet.

How do you know what makes “low-carb …


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