Health and fitness: how to make self diet plan


Today I am going to give you a quick guide on How to make the self diet plan. As I always quoted nutrition is the key for muscle building as well as getting healthy life so, let’s take deep dive into it

Following are some very important things needs to be consider while making diet plan

1)Anabolic Window

 2)Glycemic Index

3) Quality source of macronutrients(protein, carbohydrates and fat)

1)Anabolic Window:-

Anabolic Window also called metabolic window .The idea behind  Anabolic windows is , To have specific window/span of time after work-out for meal .It will helps in order to accelerate muscle growth. Either way if you don’t follow Anabolic windows ,it might chances you end up with getting no benefit or even worse lose muscle.  

Also Read:-

:- What is Body Type?


Providing quick protein and carb after workout gives more better result .

there are another two stages are Catabolic state and  anabolic state this two-state is very important, as well as they, connected each other.


 Catabolic state is  nothing but the state ,in which our body is breaking down in tissue while workout and as you longer and harder you workout in a catabolic state cause to damage your muscle tissue.

In a Catabolic state ,your body repair tissue and muscle

Glycemic Index

Glycemic Index  value assigning  for food based on how food slowly and how quickly those foods digest or increases in blood glucose levels.

Low Glycemic Index(Low GI) 55 or less
Medium Glycemic Index(Medium GI) 56 to 69
High Glycemic Index(High GI) more than 70

3) Quality source of macro nutrients(protein, carbohydrates and fat):-

Those all are  important part of your meal planning ,when we put the quality source of macro nutrients(protein, carbohydrates and fat) give desired result

Quality source of Protein:-

  • Dairy and egg
  • Greek yogurt
  • cottage cheese
  • Egg
  • swiss cheese
  • Milk
  • Whey protein

High protein meat:-

  • Lean cut steak
  • Ground beef
  • Pork chops
  • Chicken breast
  • Turkey breast
  • Tuna
  • Halibut
  • Salmon
  • Tilapia

High protein canned foods

  • Anchovies
  • Corned beef
  • Sardines
  • Beans

High protein Snacks:-

  • Terky
  • Peanut butter
  • Nut

Protein source for vegetarian or vegan

  • Beans
  • Chickpeas
  • Nuts and nut butter
  • Tofu
  • Chia seeds
  • Leafy greens

This is all type of quality source of protein

  • Quality source of  Carbohydrates
  • High carb whole grains
  • Whole grain bread
  • Whole grain pasta
  • Whole grain cereal (with no sugar)

High carb fruits

  • Banana
  • Mango
  • Apple
  • Orange
  • Pears

High carbs legumes

  • Beans
  • Peas
  • Lentils

Other sources

  • Sweet potato or normal potatoes
  • Brown rice or white rice
  • Oatmeal
  • Tortillas

Quality source of fat:-

 adding Omega 3 and Omega 6  as fat,can be good option

Source of unsaturated fat:

  • Avocados
  • Salmon
  • Olives and olive oil
  • Nut and nut butter (when not highly processed)
  • Flaxseed
  • Tuna
  • Sunflower seed

Source of saturated healthy fat:

  • Whole eggs
  • High-quality meat
  • Full fat, milk
  • Chicken breast

Well i hope ,above quick guide may help you,if you have any question feel free to ask in comment section meal plan +knowledgesuttra

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