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How to Create a Diet Plan

Learn how to create a diet plan from personal trainer Mindi Smith in this Howcast sexy legs workout video.

Transcript

When creating a diet plan for yourself, you basically should structure it with five to six small meals a day. Spread them out about three hours apart. Breakfast, snack, lunch, snack, dinner, and possibly another snack if you're hungry before bedtime.

When eating around your workout, I definitely wouldn't eat prior to going to work out. I would space it at least, if you're going to eat before you work out, at least an hour before you work out. That way you give your body enough time to digest it, otherwise you might end up with a completely full stomach and a big stomachache while you're trying to get things accomplished.

Afterwards, I would definitely eat within half an hour to 45 minutes after you work out, because your muscles are broken down, you've just destroyed them at the gym and you want to repair them with protein and the nutrients that it's looking for. So the best time to do that is a half an hour to 45 minutes after you're done working out.

You don't want to cut out all of the foods that you love, because to me, I feel like if you deprive yourself of certain foods, you're going to end up craving them so much that you might end up bingeing in the end. So you want to reward yourself every now and them with a little cheat here and there, but don't call it a cheat; call it a reward meal, because it will make yourself psychologically feel like you're not doing something bad. You're actually rewarding yourself for being good.

So, breakfast, for example, oatmeal. Some egg whites. You could do Greek yogurt with some fruit. Grapefruit. Pears, apples, raspberries, strawberries, blueberries, they're all great fruits to have. You want to throw in some fiber, some granola. Snacks, you can have almonds, apples. Lunch, you want to have some kind of protein, some greens, a snack, and then a healthy dinner with another protein, greens, maybe a carbohydrate. Sweet potato, brown rice, same thing for lunch, and then a small snack before you go to bed.

I would definitely space it out that way. By the end of the day, you're not starving. You've spread it out so that your metabolism is always burning through the food that you're eating, so it's not like you're eating too much food where you're not going to lose weight. You need to keep the furnace going.

If you stop eating, a lot of women think that, "If I don't eat anything, oh my God I'm going to lose weight, and I can't eat this and that," when you're actually slowing down your metabolism, because your body is not getting enough nutrients. It actually starts to go into starvation mode when it thinks it's not getting enough food.

So that being said, it's going to store the fat, and it's not going to burn through what you want to burn through, and you're going to end up doing the opposite of what you want to do. So you want to keep that furnace going throughout the day, and then at the end of the day you won't be starving, whereas you'll go home and binge. You'll be just fine to go home and have a dinner and then a small snack before you go to bed.

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