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How To Build Your Own Weight Loss Diet Plan

Are you looking to create your own weight loss diet plan that you can stick to and lose weight? Then here’s how to build your own weight loss diet plan.

The best way to lose weight is to follow a good diet plan. This will help you stick to what you eat based on the plan and track your progress.

Now there are plenty of diet plans available out there such as the Jenny Craig diet, Biggest Loser diet, HMR diet, etc. Check out the Top 5 Weight Loss Diets That Will Give You Quick Results.

They work very well for losing weight in the short-term. They also even work for the long-term for many people whose psychological needs fit with those diets.

However, they don’t work for people who want flexibility in what they eat and how many times they eat during the day. If you are such a person then this guide to create your own weight loss diet plan should help.

What you need to understand before you create your own weight loss diet plan

Now before we can begin understanding how to create a diet plan, you should already know that to achieve weight loss what you need is a calorie deficit.

This means that your body needs to burn more calories than what you eat.

Check out The Ultimate Guide To Calorie Deficit For Weight Loss to understand more about a calorie deficit.

What makes up a good weight loss diet plan

It should be a well-rounded diet plan

What this means is that the diet plan should contain a balance of proteins, carbohydrates, and fat.

All three macronutrients are essential for the proper functioning and development of the body.

Proteins are essential to help the body recover the muscles that are worn down after an intense workout. It’s recommended to have around 1 gram per pound of body weight.

Carbohydrates are essential to provide you sufficient energy for performing your daily functions as well as lifting with intensity at the gym.

Healthy fat helps the body recover from an intense workout. It also helps elevate growth hormone that inhibits muscle breakdown.

It should be a uniform diet plan

This means that you should try to limit the variety of foods that you eat so that it is easier for you to track what you eat.

This will also help ensure that you reach your calorie and macronutrient goals because you are keeping things simple.

Limiting the number of foods that you eat will also make it less stressful for you.

For example, I plan my meals for each day of the week. Then I consistently eat the same meals every week. This helps me keep things simple and it becomes easy to track the calories and macronutrients that I am consuming.

In case I get bored of some foods, I can always replace them with something else during the next week and then continue eating those foods for the further weeks.

Here is how my weekly meals look like:

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Eggs/ Rice/ Vegetables

Chicken/ Rice/ Vegetables

Chicken/ Rice/ Vegetables

Beans/ Rice/ Vegetables

Beans/ Rice/ Vegetables

Eggs/ Rice/ Vegetables

Eggs/ Rice/ Vegetables

Fish/ Rice/ Vegetables

Fish/ Rice/ Vegetables

Chicken/ Rice/ Vegetables

Chicken/ Rice/ Vegetables

Beef/ Rice/ Vegetables

Beef/ Rice/ Vegetables

Eggs/ Rice/ Vegetables

The above is just an example and you don’t have to follow this. It is just to show you how I limit the foods that I eat to keep things simple. I can always change the recipes as I prefer.

Most of the foods in the diet plan should be healthy

It’s important that you most of the food that you consume in the diet plan is healthy so that you get the maximum benefits of the diet.

It is recommended that you consume whole foods such as fruits, vegetables, lean meat, and whole grains. And avoid processed and junk food.

It is fine to consume 90% whole foods as part of the diet. For the remaining 10%, you can consume any junk food that you like. It does not matter if it’s chips, sweets, cakes, or candy.

As long as most of the foods you consume are healthy and whole foods, your diet plan should work well for you.

Foods in the diet plan should contain vitamins and minerals

One danger of a weight loss diet plan is that since you will be eating lesser food, it might contain fewer vitamins and minerals than what your body requires.

One solution is to change some of the foods that you eat every week so that you can get some vitamins and minerals from the variety of food that you eat.

Another option is to add a multivitamin pill to your diet so that you can get the required vitamins and minerals from the supplement.

How to build your own weight loss diet plan

Step 1: Determine your calorie deficit

To determine your calorie deficit, you will need to find out your calorie maintenance levels. This can be done with the help of a calorie calculator such as the one shown below.

Just enter your age, weight, height, gender and activity level to get an estimate of the maintenance calories that your body requires daily.

Once you know your maintenance calories, then you need to start tracking your calories using a tool like MyFitnessPal.

Then to achieve a weight loss you need to consume around 20% lesser calories. This is what it means to achieve a calorie deficit.

To know more about a calorie deficit and how you can go about achieving it check out The Ultimate Guide To Calorie Deficit for Weight Loss.

Step 2: Determine the best frequency for your meals

You don’t need to follow the plans of someone else or what is written in a magazine.

It does not matter whether you eat three meals a day or six meals a day.

What is important is what you can realistically achieve and what fits into your daily schedule.

So if you can manage only three meals a day then it is totally fine as long as you can hit your calorie requirements and the food that you eat are mostly whole foods as we have discussed above.

This way your weight loss diet plan will be based on something that you can manage. This will make it more realistic that you will meet your weight loss goals.

Step 3: Plan your meals for each week

While this might take some work in the beginning, you will soon get used to it.

If you keep most of your meals uniform throughout the week as we discussed, then you can plan for all the meals of the week.

This will save you the headache of calculating your calories each day and tracking your calories each day.

You could use a tool such as EatThisMuch to plan your meals for the week.

This will generate meals for you with all the ingredients and directions to prepare the meals. It also shows all the information about the macronutrients based on your goals.

Step 4: Be disciplined to reach your goals

The most important step in your weight loss journey will be the discipline and consistency that you can achieve.

Without those, you will be struggling to meet your goals.

The most important thing is to start even if you start small. And then once you have a plan, follow it consistently for at least 30 days to see how it’s working out for you.


I hope this post helps you create your own weight loss diet plan that is customized for you and that can help you reach your weight loss goals.

Do let me know if you create your own diet plan and how it worked out for you.

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