Get you special diet program now

To build a diet program is very easy, all what you have to do is respect some of the rules, which in you will not get the optimal result if you broke it. 

First, you must know how many calories you burn per day, its calculation according to a simple process, which is: the number of calories of your body consumes daily in the event of rest (weight x 22), in addition to the number of calories that you consume during your activity, which are calculated according to the type of activity, body weight, and the external medium ... etc, we will calculate it with an approximate value in the following order:

• Swimming ------------------------------ 8 Calories per minute
• Aerobic / cycling/gym -------------- 6 Calories per minute
• Walking --------------------------------- 4 Calories per minute
• Basketball / Volleyball --------------- 3 Calories per minute

In general, the process of calculating the number of calories you burn per day is according to the following process:
(Weight x 22) + your additional activity (calculated by you according to the type of activity and its duration)

• As an example: I do bodybuilding (60 minutes) + (40 minutes) walking daily, So i daily burn approximately: (8 * 60) + (4 * 40) + (22 * 79) = 2378 calories

After knowing how much calories you consume per day, you should know how many calories you eat per day, and this varies according to an objective where:

If you want to lose weight :

The calories gained from food should be less than the calories you burn.
So, the calorie sources should be divided according to the following ratios :
60% of proteins + 30% of carbohydrates + 10% of sinter

If you want to build muscles and get some weight :

The calories gained must be higher than the calories you burn.

We gain calories from proteins, sinter (fat + natural oils) and carbohydrates, we had put a list of some natural nutrient sources at the end of this article you may like. Also, we on our site have some recipes for special diet, you can take a look at it by clicking here.
Sources of calories should be divided according to the following ratios :
60% of carbohydrates + 30% of proteins + 10% of sodium

Very important: Avoid the empty calories that we find in fried potatoes, pizza, chips, a lot of fast food, soft drinks, processed juices, and excessive sugars because they are empty calories, that meaning you do not benefit from them. They do not give you any energy and cause obesity and many diseases.

Now, you can calculate the calories consumed, and you need to know how to arrange your eating schedule, you can use this program which I personally use it :

• Breakfast : protein (1/5) + carbohydrates (2/5) + vitamins
• Breakfast 2 (10:00 AM): Protein (1/5) + vitamins
• Lunch: proteins (1/5) + carbohydrates (1/5)
• Two hours before training: Carbohydrates (2/5) + vitamins + proteins (1/5)
• Dinner: proteins (1/5) + vitamins

Some points you should know : 

• You must eat in certain amounts, in order not to expose your digestive system to stress and to fully benefit from food. 
• Mineral salts should never separate us. 
• One of the most important sources is water, which we should not wait until to feel thirsty. because thirst is a manifestation of dehydration in the body.
• All meals are important, but the most important and which some people may overlook is the breakfast meal which plays a big role in the rest of the day.

Some of the nutrient sources :

• Proteins :

                        Meat, fish, and nuts.

• Carbohydrates :

                        Potatoes, rice, oats, honey, and dates.

• Sintered :

                        Red meat, fish and natural oils.

• Vitamins :

                        Fruits and vegetables.

• Mineral salts :

                        Water, vegetables, and fruits.

Note: Some foods that are very beneficial to athletes may be overlooked.