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How did you change your diet? Some valuable advice

 How did you change your diet? Some valuable advice

Athletes, nutritionists, and all healthy lifestyle enthusiasts know that a nutrition plan, like a training program, needs to be changed from time to time. How do you make changes to your diet? What to consider when making a new menu?

Why make dietary changes?

There are a number of reasons to make changes to your current diet. A diet plan should never be considered something that cannot be changed. Nutritionists often offer their clients a range of options to adapt the diet plan to their needs or the current situation. Also, dieters usually get a helpful "proof" in the form of an alternate chart - so there's no problem substituting chicken for fish or tofu, or using porridge or pasta instead of potatoes.

People who exercise change their diet for several reasons. Introducing new meals into the meal plan helps beat routine and avoid boredom. In addition, changes can occur due to:

  • Altering the distribution of macronutrients
  • Determining a new calorific value for food
  • Food allergy or intolerance
  • Change the number and timing of meals
  • Current status of work, for example three-shift work
  • Replacing products of animal origin with products of vegetable origin

How are dietary changes made?

First of all, it is worth remembering that changes in the diet should take place gradually. It's better to choose slowly increasing your calorie deficit or surplus rather than suddenly adjusting the energy balance of your eating plan. Moreover, the changes will be more beneficial if they are distributed over time. The body will have enough time to adapt to the new conditions.

The second factor is your current needs. When making changes to your diet, consider your level of exercise intensity and general physical activity. The recommended number of calories may not be enough to cover the body's daily needs. Regular exercise and frequent walking or cycling trips affect the total calorie content of the diet.

Remember that dietary changes are closely related to the current goal. People who build muscle make changes to their eating plan in the form of gradually increasing calorie intake. Excess calories will increase energy stores and provide the body with the building blocks needed to work on fitness.


It's completely different when it comes to losing weight. People who are overweight and have an excessive accumulation of fatty tissue should gradually "cut" calories from their diet.

An increased lack of energy leads to an increased metabolic rate. This in turn leads to more involvement of fat deposits as a potential source of energy, for example for more intense exercise.

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