You want to slim down 5, 10 or 20 kilos? Then create yourself a diet plan for weight loss that will help you on your way to your desired weight

In this article:
  • I need a diet plan for losing weight?
  • How do I create a personal diet plan for losing weight?
  • What is my daily calorie needs?
  • What my daily caloric deficit should be?
  • What is the optimal distribution of nutrients from the diet plan?
  • What foods are in a good diet plan?
  • What foods do not belong in a good diet plan?
  • What recipes are suitable for your diet?
  • Exemplary eating plan for losing weight
  • Diet plans for losing weight as a pdf to download

I need a diet plan for losing weight?

"I want to lose weight but do not know how to start." Well, do you get this phrase sound familiar? Many overweight people have to slim tried many times - usually without the desired success. Because often promise diets, weight-loss products and pills rapid weight loss with no sport and diet - but that is a fallacy. Underline the word "diet" preferably directly from your vocabulary. Because: Successful weight loss works in the long term only with a change of your previous eating habits. And that, of course, only in combination with sports.

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Healthy and permanently lose weight, you can of course without a diet plan that clearly - but a diet plan can help you on your way to your desired weight and even help you to lose weight. The plan takes as it were by the hand and guides you day by day through the arduous Abspeck process. Because the plan is available each day, what ends up on your plate. You can buy pre-made diet plans on the Internet. But even better, an individual diet plan that you make yourself or with the help of a nutritionist. This is not only much cheaper but has incidentally also has the advantage that all your preferences and wishes are taken into account. not taste, there's not - but you are open to new ideas. When creating your diet plan will also learn a lot about healthy eating. And that this knowledge will lead you at the end of your Abspeck target: The diet plan you are indeed in the first time a good guide how and how much you are allowed to eat, but the acquired knowledge you can apply long-term and so maintain your weight. The better you stick to your diet plan, the faster you reach your ideal weight. 

How do I create a personal diet plan for losing weight?

If you want to create a nutrition plan, should consider these three steps in advance: 

1. Define target

What would you have liked: 5, 10 or 20 kilos? How much fat is to gone? - © Ollyy /

Before you get started, you need to define your goal clear: How many kilos are in what period down? A weight loss of 0.5 to 1 kilo per week is normal and is considered healthy - always in combination with sports course. Is their starting weight is very high, the pounds will just melt away, however much faster at the beginning, as much water is flushed out. Do you want to build beyond and muscles? Then it gets tricky, because: If you want to build muscles primarily, it needs additional energy in the form of calories - when

Losing weight but it is exactly the other way, here are the calorie intake must be reduced. therefore concentrate most on one goal at the moment! Who at the beginning of the weight-loss program much bacon on the ribs, should first try to let the pounds melt with reduced calorie intake and a lot of endurance sports. If you only have a few kilos overweight, can focus on muscle building and installing a weight-loss phase following.

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2. analyze eating habits

What, when and how much you eat daily? Write it down! - © Syda production /

Thickness often have no idea of ​​what it all wanders into her mouth. They are convinced "not so much to eat"Because, in particular drinks, and stage gefutterte little things from the brain are not properly registered. But effective weight loss works in the long term only with changing your diet - and that you must yourself first take a closer look and analyze. Where are the grease traps? In what situations you access to sweets? How often do you eat in fast food restaurant? This works best with a food diary - whether digital or very old school in a notebook. Tip: The free food diary of Fddb offers you the opportunity to easily document your eating behavior and thus helps to uncover hidden nutritional deficiencies.

3. (energy) take stock

Who eats more than it burns, it will be seen on the scale - © MH181 /

So you slim down properly and your body can get rid of excess fat reserves, you need to burn more energy than you take - the only way diminish floating rings & Co. For whoever receives constantly more calories than they actually use at the end of the day, it is automatically put on weight, or logical? Means that they must finally take stock - and negative energy balance (which is, however, to assess in this context positive). Because a negative energy balance is exactly what has been described above: burn more calories than are fed. A "positive energy balance" is carried out accordingly more calories than you consume. However, this approach only makes sense if you want to build mass.    

What is my daily calorie needs?

"Calorie needs? Do I have to include about calories? "No, no, do not panic. include meticulous calorie is a) totally annoying and b) totally nonsensical. But as mentioned in the previous section, it is damn important to maintain its energy balance in mind and especially in the Lot. After all, who eats more than it burns, will slim down a single gram, that's for sure. But how do you know how much power you really need a day (and consumed)? Pretty simple, by calculating their individual calorie needs. Your individual calorie consumption depends on your basic and advanced sales.

>>> calculated daily calorie requirement

Never heard? Then it's time for a little theory-hour: The basal metabolic rate indicates how many calories your body uses in a calm setting for the preservation of vital body functions, so as while sleeping. The basal metabolic rate is different for each person and is determined by the age, sex, height and weight. Even muscles ensure, for example, that the basal metabolic rate rises. Since we do not sleep all day or comatose lie on the couch, the basal metabolic rate alone is not really meaningful. To calculate its Gesamtkalorienberdarf, it therefore still requires a second value: the power sales. Here sports and other activities, and the job will be included in the calculation. Through so-called PAL factors (PAL stands for "Physical Activity Level") can be individually calculate the power dissipation. Sounds complicated? But is it not because the calculation you can just our Online calorie needs calculator use. 

the Men's Health Kalorien-Bedarfsrechner
Calculate calorie needs with a few clicks


An example: you are male, 25 years old and weigh at a height of 1.80 m about 95 kilos. They work in the office where you sit a lot and have little movement. They also make 3-4x daily sports - now, you want to lose weight, after all healthy and effective, right? A click on our calorie calculator reveals: Our sample person has a calorie total requirement of 2,762 kcal per day with a basal metabolic rate of 2098 kcal.

What my daily caloric deficit should be?

Who wants to lose weight should reduce its calorie total demand - we have already learned. But how strongly it should be reduced? One thing is clear: the greater the calorie deficit, the more one decreases. But you definitely need to be careful enough calories to consume so that your basic needs are met. So our sample person must definitely take approximately 2000-2100 kcal daily. you eat in the long run significantly less, which confuses the complete metabolism and the yo-yo effect is inevitable when you eat "normal" again. Therefore, having crash diets, where you receive usually far too few calories and no long-term success.

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Generally you should not be more than 500 kcal daily runterschrauben its total calorie needs. Thus our sample person would be around 2200 kcal. On rest days (no training), you can cut calorie intake by another 100 to 200 kcal. And leave them best off the snacks. Even better than 500 kcal below the required values ​​range from 200 to 500 kcal below the requirements, because the slower you reduce your weight, the healthier it is for the body. 

What is the optimal distribution of nutrients in my diet plan?

Our diet consists basically of three macronutrients: carbohydrates, fat and protein. Before we explain the ratio in which they should be in losing weight, we fresh Once your basic knowledge regarding the main nutrients: 

Macronutrient Protein: 0.8 to 1.2 g per kg of body weight daily
Protein is her new boyfriend in the fight against the kilos

© alexpro9500 /

Macronutrient: protein

Protein (or protein) is a basic component of our muscles and your body uses the protein absorbed from food, among other things as a building material for new muscle fibers. Furthermore, the body needs a relatively long time to break down proteins and to process, so the feeling of fullness lasts longer than if you would be filled with a bunch of greasy food the stomach. Build the best protein-rich foods in every meal of the day. Protein-rich snacks in between also prevent cravings. Foods particularly high in protein are, for example, Meat (such as beef, pork, lamb), poultry (turkey, chicken), fish (cod, tuna, salmon), seafood (shrimp) and low-fat quark, (huts) cheese, plain yogurt and of course eggs. You should daily at least 0.8 grams of protein per kilogram of body weight record, tape. The maximum amount is body weight per day at about 2-3 grams per kilogram. However, the maximum values ​​are interesting rather for bodybuilders and professional athletes do not want to slim down the a few kilos for normal people. They should rather at values ​​of 0.8 to 1.2 g / kg level off. Small computing Example: A 90 kilos heavier man is allowed around 180 a day - take 270 grams of protein to himself. So that your body can use the protein optimally, it needs liquid. The best water - of which at least two, preferably three to four liters a day to drink.

Macronutrient carbohydrates: Good and bad carbs
When carbohydrates you need to distinguish between "friend" or "enemy"

© bitt24 /

Macronutrient carbohydrates

Carbohydrates are our body primarily as an energy supplier. Without energy neither the brain nor the muscles and many other metabolic processes work. But the carbohydrate storage in our body are small and limited. Excess carbohydrates simply the body converts it into fat - the basis for obesity is laid. But that does not mean that you should simply emphasize carbohydrates out of your diet. It is important that you take the right carbohydrates to himself, and in moderation. Carbohydrates are namely "quality" and "bad" Carbohydrates distinguished.

The "good" Carbohydrates we found mainly in whole grains such as whole wheat pasta and whole grain bread, vegetables and legumes. These are complex carbohydrates, which are composed of long-chain molecules. The body needs a relatively long time to split the molecules, so that kind of carbohydrates provide long-lasting energy supply and saturation safe. They also provide additional vitamins and minerals and fiber. "Quality" Carbohydrates are therefore also allows you lose weight. "bad" Carbohydrates are again not welcome you lose weight because you are stuck mainly in sweets, finished and white flour products. They contain a lot of sugar, reducing blood sugar levels to rise rapidly - in the next moment but falls right back - which provides shortly afterwards for food cravings. Bananas to this are the exception: They also provide a quick energy boost, for example, after a persistence unit, but they are considered healthy. Depending overweight you are, the less carbohydrates you should consume. Avoid sugar and white flour and limit yourself in "Need incident" on whole grains. be. Pull foods "good" Carbohydrates before, such as whole wheat pasta instead of pasta made from durum wheat semolina. Reduce anything that contains sugar and white flour.

Fat does not make fat - the fatty acids it comes to
Fish, avocados, oil and nuts provide healthy fats

© alexpro9500 /

Macronutrient fat

Fat is an important component of a healthy and balanced diet and also plays an important role in weight loss. Without fat fat-soluble vitamins (A, D, E and K) for example, could not be utilized. It is important to understand that food and body fat are not the same. Body fat is the body of excess (bad) carbohydrates. we take dietary fats in their diet, and we must distinguish between three kinds of fatty acid: saturated, monounsaturated and polyunsaturated fatty acids. Saturated fatty acids are considered "bad fats" and lurk for example in sausages and many finished products. Even worse are the so-called trans fats that occur during processing of fats and increase the risk of atherosclerosis (hardening of the arteries) strong. Therefore, you should avoid trans-fat-finished products such as dry soups, breakfast cereals, fried food, chips, pastries and fast food. Unsaturated fats, however - whether single or multiple - should not be missing in a healthy eating plan for losing weight: avocados, vegetable oils, nuts and salmon are good fat suppliers. Every day, there should not be more than 60 to 80 grams of fat record, tape. 

Optimum nutrient distribution for losing weight

To remove the nutrients should daily be composed (based on your total calorie requirement) as follows: 

  • Protein: 50%
  • Carbohydrates: 10-20%
  • Fat: 30-40%

For breakfast, and before and after exercise one third of the amount of carbohydrates should be included. Basically, the more you reduce the carbohydrate content, the faster the pounds will melt away. But you will see that this is not as easy as it sounds, because the craving for carbohydrate-rich foods like almost an addiction. Will you finally "clean"! You can do it! 

What foods are in a good diet plan?

A good diet includes plenty of fresh, unprocessed foods like fruits and vegetables, nuts and fish, meat and dairy products. Shape the choice of food also as varied as possible. For an unbalanced diet is generally always bad, whether because it can lead to a lack of nutrients in principle healthy or not by a one-sided diet. The food in your diet should also be rich in protein as possible, because protein lasts long enough and needed to build up our muscles. Therefore protein daily and ideally desirable to every meal. Here is a selection of protein food

In these foods puts a great deal of protein presents: The Top 100 protein-rich foods
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