How to create fatloss diet plan

Hello friends, welcome back. Arvind back again. So today we're going to talk about how you can set your nutrition or a diet plan depends on your goal, depends on your current condition, and how, what is the step-by-step you can plan your diet. So that's what we're going to discuss today. So maybe are you, maybe you are struggling with what to eat and following that fad diets and you're really confused how to create a diet. So I thought of just making a video out of that and know this This gives you a basic foundation that how you can create your diet plan and how you can take your fitness journey based on your goal. Okay, so without further ado, let's get started with today's video. And thank you so much for so far, so far supporting me and helping my channel. And this is Arvind Padmaraju. I am in a mission of making 100K working professionals physically and mentally fit and healthy. And also I want to create a new breed of healthy and fit kids. So that will only happen as a parent, you and me, take fitness as a lifestyle and create that foundation from the home itself. And your kids will take that foundation as a basic first step and also take us as an inspiration or role model for to start their own fitness and fitness journey. So without further ado, let's get started with today's this video. So let me get the presentation. So this video will help you if you are really struggling with what to eat and, you know, following some kind of a random diets or some other people's diet. So this will give you the exact perspective how you can target your fitness journey and how you can actually start creating your diet plan which is more aligned with your current condition of your body and current your goal where you want to reach. Okay, so we'll go in detail, uh, with the diet plan. Let's see, uh, today's video, how you can plan your diet. The first thing before you start your diet, there are some of the things you need to keep in mind. Okay, so have the right mindset before. Okay, so whatever you want to do today or whatever you're gonna do with your weight loss or fitness journey, have a mindset of whatever you wanna do it, you do it for a lifetime. And whatever you do it, whatever the plan you're gonna create, create a plan which you can sustain it forever. Otherwise, don't even start because you wanna lose by following some kind of a strict diet for 3 to 6 months and then leave it, then you will come back to where you started. It doesn't make much difference, you know, if you don't have the long-term mindset. And also see what is existing patterns which is happening into your life before even you start your fitness journey, which will give you a strong foundation that, you know, what, what all the obstacles you can face before even you start your journey. That will create a baseline. Okay, just do these two things and then get started with your journey. So first step, what you need to know before you're starting a fitness journey is you need to find out what is your body fat percentage. If you want to know details about what are the parameters you look, maybe you can check my previous video where I spoke about what are the things you need to into before you start your fitness journey, right? So how do you find out your current body fat percentage? There are a lot of online calculators you can check how to find out what is your current body fat percentage. Otherwise, this picture will definitely give you a rough idea where you are currently with your current body fat percentage. So these are the most— more men and women. So when I started my journey, I was around 40%. So from there, I reached almost like 6 to 7% body fat percentage. Maybe if you still did not see my transformation, you can check my previous video I've explained about in detail about my own journey, my own struggles, and how did I overcome and how did I progress with my journey. And also for the women, just see where you are currently so that it will give you the baseline. This is the step number 1. You need to find out where you are currently. And the step number 2 is you need to find out what is your goal. Either you want to lose fat or weight, or you want to lose— you want to gain weight or a muscle. So you need to know that. How would you know? How would you decide that, you know, how much your weight— whether you need to start a fat loss journey or a muscle gain journey? So these two factors will help you. For example, if you are below the healthy body fat percentage, then you need to start with your muscle gain. If you are above the healthy state, for example, overweight or obese category, then you need to start with the fat loss journey. These are the men and women. For the first, the picture here represents the women body fat, healthy body fat percentage, and the second picture illustrates the men body fat percentage. So it depends on— check where you are currently. For example, I was at overweight condition because I was actually at obese, around above 40%. Okay, so I brought down that to healthy range of my— sorry, the healthy range. Sorry, I was about— yeah, this is for the men. I was about 40% body fat percentage. I brought down that to a healthy range of 8 to 20%. Because I was competing, I went even below that. For a short period of time. So that will give you the baseline where what is your goal, okay? For example, if your goal is fat loss, next we will see how you can set your calories and other stuff, yeah? The next important step, once you know that, once you know you decided to do fat loss, you need to find out how much of energy your body is required. How do you calculate this? Basically, your energy required for your body dictates by 3 important factors. What are they? Actually 4. One is a— or first one is the energy you use at rest. For example, if I'm sitting at the same place doing nothing, my body burns some calories by doing a basic functionality of my body. Organs functioning, blood flow, and all of them burn some calories. That's actually called as base metabolic rate. 60 to 70% of your daily calories comes from your BMR, which is the calories which you burn at rest. And the second important thing is the energy you burn by digesting the food. The amount of food what you take will also get digested. For digesting, there is some calories burnt. So that calories is nothing but thermic effect of food, the calories you burn while digesting the food. Okay, and the third and fourth important thing is the overall activity what you do throughout a day. For example, if you're burning some calories by doing some kind of exercise or like running, jogging, or something, that is the calories you're burning by following exercise. And all the other activities you do throughout a day, from the time you get up to by the time you sleep, like walking, household stuff, going to the commuting to the office, and then going to nearest to supermarkets, walking, all of them is a non-exercise activity. The exercise activity, the activity what you do other than your exercise is considered as physical activities you do throughout a day. So these 4 factors actually decides what is your energy requirement. The simplest way is you can go to halfit.com. So I will just show you how you can calculate in a simple way. Just give me a minute. So you can go to halfit.com/resources. So we have a calculator called calorie calculator. Basically, you need to key in your details. So click on the calorie calculator. So for example, my age is 35, say my height is 178, my current weight is 80, and for example, you are doing like 3 to 5 days thing. So my actual, uh, my body required calories are 2700. So that this way you can actually calculate, uh, so you can also try your own calories by going to this website. Website. Okay, so once you know your energy requirement, next you need to see what is required to do a fat loss. If you go to my previous video, I explained you what is energy balance you require, uh, for a fat loss. For a fat loss, you need to be in a calorie deficit. That means you need to eat less than your body required calories, or you need to be in a negative energy balance. So once you know the negative energy balance, how you can set calories— the best way is start with the 10 to 30% less than your calorie calories. For example, my body requires, say, 2700. I can start anywhere between 1800 to 2000 would be a good start, which is 10 to 30% of less than your body required calories. Okay, that is step number 4. And step number 5 is you need to know what exactly you need to eat in that calories. That's called as macronutrients. So the foods what you eat, you get it, you get the macronutrients from the food what you eat. Okay, so basically, um, all your, uh, the foods what you would daily consume, it could be rice, whatever, maybe the wheat, what I can just— chapati or pasta, whatever you eat, there's some kind of macronutrients you get from those foods. So basically we have, uh, 3 main important macronutrients. One is a protein. So I'll explain you each one by one. So let's go go step by step. So the first one is protein. So let's see why protein is important. So protein is the most important macronutrient from your diet, what you need to consume. It makes sure that, you know, you— it ensures that your growth and development of your muscles, bones, your hair and skin are maintained at the accurate level. So that's why the protein is most important. So the protein, 1 gram has 4 calories. Calories are nothing but the measurement of the energy. So 1 gram of protein, if you consume that, it gives you 4 calories of energy. And what is required for protein you need to take in your day-to-day requirement is anywhere between 0.8 or 1 gram to 2 grams into target body weight. For example, I am at say 100 kgs, my target ideal healthy weight or a body fat percentage, say 15%, it comes to say around 20% of body fat I need to lose. So your target weight could be somewhere around 80 kgs, then at least 80, 80 kgs, 80 grams of protein you need to consume. Okay, that is a minimum requirement. If you are doing more activity, then you can increase it to 1.2 to 1.5. Okay, so the best accurate way, if you want to calculate, you need to know the lean body What is a lean body mass? If you remember my previous video when I explained about your total body weight consists of organs, then you have the muscle mass, then you have the essential body fat percentage, excess body fat percentage, and bones. All of them together is your body weight. When you remove your both essential and excess body fat from the overall weight, that's your lean body mass. You can also calculate 1 to 2 grams into lean body mass for the accurate one. Okay, so anywhere between, uh, in, in my, in the example which I— anyhow, I'll explain you in the example. So this is the minimum required. And what are the some of the food sources where you get a protein? Is these are the some of the sources. In case of non-veg, you have chicken, eggs, fish, beef, meat. All of them has a very good protein sources. And when it comes to vegetarian, you have soya chunks, lentils, chana dal, beans, paneer, Greek yogurt, sprouts, tofu, cheese, whey. So all of them are good protein sources. So whenever you create a diet, make sure that your 80 grams are coming up from the foods which you normally eat, or from these, these foods, these food sources. You can choose them. Okay, so that is on the protein. So the next important macronutrient is the fat. So let's see what, why the fat is important and what you exactly get from the fat. So most of the times you may heard about, you know, fat makes you fat. Fat alone doesn't make you fat. The overall energy you give it to your body is what makes you fat. So what is— why the fat is most important is it helps you in cell growth, blood clotting. It builds new cells into your body. It reduces the risk of heart disease and type 2 diabetes. It also helps you in muscle movement and balancing your blood sugar levels. And brain functioning, vitamin and mineral absorption, and hormone functioning, immune function. There are a lot of benefits of fat. That's why you should never neglect, I know, cutting down complete fat. So at least you need to consume the minimum fat what is required for your body. Okay, so 1 gram of fat has 9 calories, and the energy required, the requirement for a body is 0.6 to 0.8 grams into target body weight or a lean body mass. For example, if your lean body mass is say around 70 kgs, approximately you need 35 to 50 grams of fat you need to consume every single day. Some of the good fat sources are all the oils, avocado, nuts, cheese, butter, paneer, egg yolks. These all are the fat sources. You can mix with all of them to get your minimum fat requirement. The next important macronutrient is carbohydrate. So carbohydrate also has a major benefit. So the carbohydrates are one of the main source of your energy, and it will help you to perform all the tasks. It helps you in immune system, brain functioning, nerve system, and digestive functioning. All of them would be some of the benefits of you consuming carbs. So carbs has— 1 gram of carb has 4 calories, and the rest of the calories, for example, you are consuming, say in my example, 2,000 calories. I give 80 calories, 80 grams from protein and then remaining 50 grams from fat. The remaining calories, whatever is left over out of 2100 after I remove protein and fats, the rest of the calories I can eat from the carbohydrates. So, or you can mix and match however you want, okay? And what are the main types of carbohydrates? There are mainly two types of carbohydrates: the complex carbohydrates and the simple carbohydrates. What is the difference? The the how fast, uh, the food get digested and converted into a sugar into your blood. Okay, so that, that dictates whether it is a complex carbs and or a simple carbs. So basically, you also called as glycemic index. Every food has a digest— how fast it digests and converts as a sugar. Based on that, uh, you have our different food sources. So first, let's see the complex carbs. So some of the complex carbs are brown rice, pasta, wheat flour, poha, veggies, fruits, and quinoa, and then oats. So these are the some of the things are complex carbs. You must and should include from the carbs at least 70 to 80% of your carbs should come from the carb complex carbs because they are in high in fiber. Anyhow, I'll discuss about the fiber in the coming point. And make sure that you include 80% from the complex carbs. The next one is a simple carbs. Simple carbs such as all the sugars, white sugar, any kind of a sugar what you consume and then fruit juices, the cool drinks, and the white bread, pasta, and rice, white rice, all of them comes under simple carbs. But try to limit the usage, keep it around 20 to 30% on your carb intake. But some of the simple carbs can be included, like rice, pasta, honey, and wheat bread can be included because they are, they are good for a body. So what you need to avoid is the straightforward sugars, juices and drinks and fast foods, all of them you can avoid because they spike up your insulin levels in your body. So try to have the balance in both of them. So it doesn't mean that you have to completely avoid— limit your simple carbs usage, have it in moderation. That's, that's one of the important thing. And carbs also has an important thing called fiber. Fiber is the most important for your body because it helps you in the gut health, it helps It helps you in the, helps in the digestion. It helps you to not to go into a constipation during the fat loss journey, and also it helps you in a good bacteria on your gut, so which will improve overall your digestion. So every 1,000 calories you consume, at least you need to give 15 grams of fiber. So most of the things fiber has it in, all the complex carbs has a good amount of fiber— brown rice, wheat flour, brown poha, veggies, fruits. Fruits and oats, all of them has a very good source of fiber. So try to include at least 20 to 25 grams or 30 grams of fiber into your meals. So this is on the carbohydrates. So this is— so whenever you create a diet, make sure that it is a mix of— don't compromise on protein and fats and add to have the balanced meal. When I say balanced meal, what does it mean is it has a combination of protein, fats, and carbohydrates in every meal what eat. Okay, so the next important thing, for example, if I explain you an example, for example, if a person requires a 2,100 calories a diet and he is at around, say, his target body weight is 80 kgs, basically he need to consume 50 grams of protein. So if I multiply 50 grams into 4 calories, 380 calories is consuming from the protein, and the remaining 50 calories is coming consuming for the fat. The fat is exactly like 0.6 to 0.8, it comes to 50 grams, and it is around 450 calories you are consuming it. If you see, uh, 450 plus 320, it comes to 770 calories. If I minus that from 2,100, the overall calories left is 1,430. Uh, you can consume them from the carbs by— if you divide by 4, it comes to 350 calories. Or maybe you can increase a little bit of fat and little bit of work. Protein depends on your own convenience. So this is how you can divide your calories. Okay, so hope that is, you get the, you got how you have to plan your protein, fats, and carbs on your diet. So the next module, we will see how you can create a meal plan. So basically, once you know these inputs, then creating a meal plan could be very simple. Okay. So how you create your meal plan? Make sure that you distribute your meal into equal proportions and make sure that you have, you choose the foods. Right now, whatever you have given like protein, fats, and carbohydrates, try to keep your foods whatever you existingly you are eating from last 10 years, 15 years, or 20 years. Don't try to change and there is no need to be fancy diet or you know you need to create a new diet. There is no wonder happens with having that fancy diet. What is most important is, as long as you're getting this balanced diet, which your diet has protein, fats, and carbohydrates, you can still create with the foods what you are existing eating. What it does is it creates flexibility and sustainability that, you know, you can follow that diet for a long period of time. Okay, so choose your foods before you're creating. Choose your foods from your existing food sources. That is point number 1. And the next thing is keep your diet flexible. So don't try to restrict and avoid all kinds of your favorite foods. The best split what I got from my own experience and my own clients' experience is 80% of nutritious food and 20% of your favorite foods. For example, 2100 calories, I give at least 1600 to 1700 calories comes from from all this balanced nutrition food. And around 300 to 400, I'll keep it for my favorite food. It could be chocolates, it could be any, any foods which you actually enjoy or you want to make part of your diet. And one caution here, if you have any kind of temptation of the food, for example, for me, if I start eating peanuts, I can't resist them. So those kind of foods, try to avoid it. Don't try to add them in the start because you start consuming them and even little quantity will put you into a higher calorie consumption. So try to avoid them if you have that kind of a pattern or anything. Other foods where you can resist with them, so you can include them as part of your diet. And the third important thing is you need, you must and should consume minimum protein, fats, and fiber. There is no compromise on this because otherwise there is a high chance of if you don't have enough protein during this journey, there is a high chance of you losing your muscle mass and your overall metabolism can go lower. Okay, so that we don't want it. And make sure that you consume fats as well because it has a lot of other benefits. Okay, and fiber is very important because of the gut health. Okay, don't, don't compromise on that. Step number 4 is eat enough fruits because you get other than macronutrients— micronutrients, sorry, other than macronutrients, you also require micronutrients. Micronutrients are nothing but the vitamins and minerals. You get that from the fruits what you eat. At least have a mix of fruits. Whatever you get, a seasonal fruit, you can have it, 100 to 200 grams every single day. Keep it part of your diet, okay? And also eat veggies in each meal, at least 200 grams. So at least you need anywhere between 250 to 400 grams of fruits in overall meal consumption. And other things you don't need to keep in mind is it doesn't matter what time you eat, it doesn't matter how big meal you eat. It doesn't matter what time you eat. It doesn't matter having multiple small meals. What is most important is what you consume in every single day. Is it enjoyable? Are you able to enjoy your diet? Are you able to— the diet what you're creating is fitting into your lifestyle is most important. And as long as you are within your calories and you can plan however you wanted it, there is no magic here. As per the scientific principle, as long as you are in a calorie deficit you will start keep losing your weight. But what is most important is having a balanced diet will give you that, you know, overall metabolism can go high. You can, you can preserve as much of muscle mass so that it will improve your metabolism, and also you don't go into vitamin deficiencies because of you following a balanced diet. So keep these things in the mind and hope this whole thing helped you. So if I wanted to Just to revise or recap whatever we discussed, first step, make sure that, you know, you find out your current body fat percentage and decide based on your goal whether it could be a fat loss or a muscle gain. And find out what is your current body required calories, and accordingly you set a calorie target. If you are in a weight loss, then you need to eat less than your body required calories. If you are in muscle gain, then try to increase more than your your body required calories. And the next step would be setting a micro-macronutrients like proteins, fats, and carbs, and, and how you can set your example. And the last thing is creating a meal plan. So make sure that you create, you create a diet with your existing foods, you keep diet is flexible, you eat minimum protein, fats, and fiber, and you eat enough fruits and you eat enough veggies. And that's all. Hope you had a great value, you found great value with the whatever we discussed so far. If it is yes, valuable, just say in the below that, you know, it's so valuable and it, you, it added, it gave you a lot of clarity on how you created, uh, how to create your diet. And I just wanted to tell you one more thing. So it's always focus on a long-term approach, learn as much as possible. The more knowledge you have the better flexibility it creates during this journey. And if you feel that you are stuck with your journey, you need any kind of a help, I have put across a small training which is where I talk about 3 important secrets where you need to focus on before even you start a fitness journey. You can actually access that video on below the description. I put on a link and at the end of the training I have a surprise for you that, you know, you can book for a one-to-one consultation which is absolutely free. And I want to help you to, you know, take you to your desired goal. And I wanted to understand what is your real pain points and what is your real goal and see if we both are a right fit. I will be glad to help you to, you know, assist you to reach your fitness goal. So take the benefit of that. And at the end, building your habits is the only way you can build fitness. And think about making fitness as a lifestyle. Don't do, don't go into shortcuts, fad diets. It will actually make your journey more worser and more damage to your health and fitness. So focus on a long-term approach, taking things slowly, and focus on building your fitness as a lifestyle. See, at the end, as a parent, you and me doesn't create that environment in our home that, you know, as a parent, you and me doesn't know what to do with our own health and fitness. This regime, you can never give, or you can never— your kids can never able to understand what is the importance of, you know, having this regime into their own life. So building and putting our own effort to learn and follow this health and fitness regime will also give a strong foundation for them. And also they take you as a role model and build fitness as a part of their own lifestyle as well. Okay. So hope that helps, and thank you so much for listening so patiently to me. If you are still new to our channel, please subscribe and click on the bell icon so that you will be notified when I post my new video. And till then, Arvind signing off. And please do share this video if you feel that, you know, any— it can make any value to any of your friends and family. And keep supporting us, and let's all together create a healthy and fit world. And where we create a strong foundation for our kids and we help them, we help to create the next breed of healthy and fit kids. Arvind signing off. Thank you guys. Bye-bye.