Diet plan
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A diet plan is an individually developed nutritional scheme aimed at improving health, reducing body weight, supporting chronic disease therapy, or optimizing body composition. It is based on principles of clinical dietetics, nutrition physiology, and current guidelines from scientific societies (including ESPEN, WHO). A properly constructed plan considers the body's energy requirements, macronutrient proportions (protein, fats, carbohydrates), micronutrients, lifestyle, physical activity, and any coexisting diseases. It is not merely a list of meals but a therapeutic tool that influences metabolism, hormonal balance, inflammation, and laboratory parameters.
Diet plan for weight loss
The goal of a reduction diet plan is to decrease body weight through a controlled energy deficit, while maintaining muscle mass and proper body function.
1. Physiological basics of weight reduction
Fat tissue reduction occurs when:
- energy intake is lower than the total energy expenditure (TDEE),
- an adequate protein level is maintained (1.2–2.0 g/kg of body weight),
- physical activity supports muscle mass maintenance,
- hormonal balance is preserved (insulin, leptin, ghrelin).
Overly restrictive diets lead to:
- slowing of resting metabolism,
- loss of lean body mass,
- yo-yo effect,
- menstrual disorders in women,
- micronutrient deficiencies.
2. Elements of a proper reduction plan
A professional plan should include:
- Individually calculated caloric intake (usually a deficit of 300–700 kcal).
- Adequate protein intake (muscle protection).
- Sources of healthy fats (omega-3 fatty acids).
- Carbohydrates with low and medium glycemic index.
- High fiber intake (25–35 g/day).
- Proper hydration (30–35 ml/kg of body weight).
3. Supporting weight reduction
In clinical practice, weight reduction is also supported by:
- body composition analysis (bioimpedance),
- therapies supporting metabolism and microcirculation (e.g., body contouring treatments),
- dietary support and nutritional education,
- work on regulating sleep and stress levels (cortisol).
Weight reduction is a metabolic process, not merely an aesthetic one. Poorly planned, it can lead to hormonal imbalances and chronic inflammation.
Diet Plan – Types
Diet plans vary in therapeutic goal, macronutrient proportions, and mechanism of metabolic action.
1. Based on the goal
- Reducing – decreasing body fat.
- Maintaining – stabilizing body weight.
- Building muscle mass – caloric surplus.
- Therapeutic – supporting therapy (e.g., insulin resistance, hypothyroidism, PCOS).
- Anti-inflammatory – reducing inflammatory markers.
2. Based on dietary model
- Mediterranean diet.
- Low-carbohydrate diet (low-carb).
- Ketogenic diet.
- DASH diet.
- Flexitarian diet.
- Elimination diet (e.g., gluten-free – only with medical indications).
It is worth noting that there is no one-size-fits-all dietary model effective for everyone. Personalization of the plan is crucial, especially for patients with metabolic disorders.
3. Mistakes in using ready-made diets
The most common problems are:
- lack of caloric adjustment,
- not considering physical activity,
- deficiencies in iron, vitamin D, B vitamins,
- lack of control over protein intake.
A diet plan should be based on anthropometric data and laboratory tests, not solely on internet trends.
Diet plan – how much does it cost
The cost of a dietary plan depends on:
- the degree of customization,
- the scope of consultation,
- body composition analysis,
- support control,
- duration of cooperation.
Indicative price range in Poland:
- One-time dietary plan: 150–400 PLN
- Dietary consultation with body composition analysis: 100–250 PLN
- Monthly management: 300–800 PLN
The price increases with:
- the necessity of laboratory tests analysis,
- diets for chronic diseases,
- preparation of detailed meal plans with gram measurements,
- constant monitoring of progress.
In clinical practice, a dietary plan often forms part of a broader therapeutic program that includes, among others, metabolic diagnostics, procedures supporting fat tissue reduction, or therapy improving cellular metabolism.
