How To Plan A Proper Diet For Weigh loss Or Weigh Gain

    

Why Diet plan?

        A diet plan is essential for any weight loss or weight gain process. In any process,  75%  of your workout results are based on your diet plan. Though you are exercising the whole day without a proper diet plan, you won't lose or build muscles without an injury.

    

        Because Your muscles want protein and enough calories. you must intake enough calories in any process.  So you want many components for your body like protein and fat ( I don't say unhealthy fats.) Healthy fats like eggs.

    

        For example, an egg contains calories - 75 calories, high proteins - 7g, and Fat-5g. Like this First, find your maintenance calories. If you take excess calories greater than your maintenance calories, your weight will increase, and less your maintenance calories,  Your weight will be lost.  So  first step:

 1. Calculate Your Calorie Needs:

            To plan your diet for weight loss or gain, you'll need to determine how many calories you should be eating each day. To do this, calculate your total daily energy expenditure (TDEE), which is the amount of energy (calories) needed to maintain your current body weight. This can be done using a TDEE calculato ( total daily energy expenditure.)online. the calculator I gave is easy to find and free. So don't worry.

    2. Adjust Your Calories Based On Goals:

            Once you know your TDEE, adjust it based on whether you want to lose or gain weight: Align your diet meals pre-workout and after a workout. So, After you follow these steps you would see the changes in your workout. For example, Compare If you started workout without a pre-workout meal and with a pre-workout meal in your gym performance, It will be a gym workout or bodyweight workout.

• For Weight Loss: Subtract 500–750 calories from your TDEE per day in order to create an energy deficit and promote fat loss.
• For Weight Gain: Add 500–750 calories to your TDEE per day in order to create an energy surplus and promote muscle gain.

    3. Choose Nutrient-Dense Foods:

                

                To adjust calories, You need to know which food has high nutrients or not. When choosing foods, focus on nutrient-dense options that are high in protein, fiber, and healthy fats. Include a variety of fruits, vegetables, whole grains, lean proteins (such as chicken or fish), nuts, and seeds. Avoid processed foods with added sugar and unhealthy fats.

        You should weigh your intake ingredients. Because of protein and calorie tracking. I give you the better & budget weighing machine

    

                Because just 100g calories have 350+ calories (exactly 387 calories). though you take a coffee without sugar (black coffee or Green tea) or a normal coffee with sugar-free instead of sugar. This method useful for coffee habit persons

    4. Track Your Progress:

            

        Tracking your progress is key to making sure you're meeting your goals. Record the types of food you eat each day as well as how much weight you've gained or lost over time so that you can make adjustments if needed

  

         If you start a weight loss process you should calculate your weight and maintenance calories. You should have this If you entering the fitness. you find maintenance calories easily on that TDEE website. And you should track your weight at least once a week.