It is true that everyone has a different body and there cannot be a generalized diet plan for everyone. It cannot be the same for everyone has a different metabolic rate, absorption rate, some peoples are allergic to a few things, some don’t like eating certain things. Well, I admit you gotta eat many things you don’t like and if the amount of those “unliked” things are high in your diet plan then its highly unlikely that you’d stick to that plan for long.
Therefore your diet plan should be something you can stick with. it’s already a slow process please don’t make it hard by getting demotivated in the beginning, for example, a fresh roll of toilet paper is cannot completely be used in a single day similarly your body will take time to burn or use the fat you stored in your body bit by bit don’t expect overnight miracle.
now you already know what kind of foods you like to eat, right? if not then try to remember do you like, bread? fried chicken? veggies? there is always a type of diet that will suit your needs. if you like eating fats so ketogenic diet would work best for you if you like carbs then intermittent fasting might work best for you.
there are 3 things we are going to focus on diet plans, 1) is this diet good for losing fat? , 2) is this diet good for gaining muscle? , 3) effect on overall health and measures to take while following the diet.
whichever might be the diet one thing would remain constant if you want to lose weight then you need to be in a caloric deficit, there is no other way of losing fat naturally unless you are in a caloric deficit. And vice versa for gaining muscle weight you need to be in caloric surplus.
for the people who don’t know what calories are and how this deficit and surplus thing works. Our body runs on the energy which is nothing but the food we consume, after consuming food our body begins the process of digestion and the food is then converted into energy which is measured in calories.
and there is one more term which we are going to use frequently which is MAINTENANCE CALORIES it is the amount of energy your body needs to be alive and keep all processes (breathing, pumping blood, etc) and organs of your body functioning. in other words how much energy it would take to maintain your current weight if you remain idle all day long.
For an example An egg as approximately 75-80 calories in it so after consuming the egg that much energy you have consumed. so after an entire day of 4-5 meals ( breakfast, lunch, snacks, dinner), you consumed let’s say 2000 calories and your maintenance calories are 1500, then it means you are in a caloric deficit of 500 calories and if your maintenance calories are 1000 then you are in a caloric surplus of 500 calories.