Eating habits are deeply ingrained behaviors that shape our daily lives and overall well-being. Whether we’re aware of it or not, the cycle of our eating habits can significantly impact our health, energy levels, and even our mood.
I am writing this post to create a personalized eating plan for myself and to potentially help others in their journey towards better health and nutrition.
Now that we’ve established the general stuff, let’s give in.
Eating Habit Cycle
Understanding the eating habit cycle is crucial for maintaining a healthy dietary routine. We typically follow a cycle that includes breakfast, lunch, and dinner.
Example of Eating Habit Cycle:
| Time | Meal |
|---|---|
| 7:00 AM | Breakfast |
| 9:30 AM | Snack |
| 12:00 PM | Lunch |
| 3:30 PM | Pre-Workout/Snack |
| 6:00 PM | Post-Workout/Snack |
| 8:00 PM | Dinner |
What is the Eating Habit Cycle?
The eating habit cycle refers to the ongoing patterns of behavior related to food consumption. It encompasses everything from the types of foods we eat, to when and how often we eat, and how we feel before and after eating.
This cycle is influenced by various factors including physiological needs, psychological states, social environments, and cultural influences.
Components of the Eating Habit Cycle
| Component | Description |
|---|---|
| Hunger and Appetite | The cycle often begins with hunger or appetite, which triggers the desire to eat. |
| Hunger is a physiological need for sustenance, while appetite can be influenced by various factors. | |
| Food Choice | Once the decision to eat is made, food choices come into play. This can be influenced by various factors. |
| Eating Behavior | How and when we eat can vary widely. This includes portion sizes, eating speed, and distractions. |
| Post-Eating Feelings | After eating, we may experience satisfaction, guilt, or discomfort. These feelings can influence future eating decisions. |
| Digestive and Metabolic Responses | The body’s physiological responses to food intake, including digestion, nutrient absorption, and metabolic changes. |
Understanding TDEE How to Determine Your Total Daily Energy Expenditure
Total Daily Energy Expenditure (TDEE) is the total amount of calories your body requires to maintain its current weight. It takes into account factors such as age, gender, height, weight, and activity level.
TDEE represents the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR) and physical activity level. In this blog post, we will walk you through the TDEE calculation process step by step.
Step 1: Determine your Basal Metabolic Rate (BMR)
To begin, we need to estimate your BMR - the number of calories your body needs to maintain basic functions at rest. The Harris-Benedict equation is commonly used for this purpose. Here are the formulas for men and women:
For men: BMR = 66 + (6.23 × weight in pounds) + (12.7 × height in inches) - (6.8 × age in years)
For women: BMR = 655 + (4.35 × weight in pounds) + (4.7 × height in inches) - (4.7 × age in years)
BMR Calculator
Estimated Daily Calories: N/A calories/day
Step 2: Determine your Activity Multiplier
Now that we have your BMR, we need to account for your physical activity level using an activity multiplier. The multiplier depends on how active you are throughout the day. Here are the commonly used multipliers:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
- Very active (hard exercise/sports 6-7 days/week): BMR × 1.725
- Extra active (very hard exercise/sports & physical job): BMR × 1.9
Choose the multiplier that best represents your daily activity level. If you’re unsure, it’s recommended to start with a conservative estimate.
Step 3: Calculate your TDEE
To find your TDEE, simply multiply your BMR by the chosen activity multiplier. This will give you an estimate of the total number of calories you burn in a day.
TDEE = BMR × Activity Multiplier
Calculate your TDEE here: TDEE Calculator.
Personal TDEE Example:
| Value | |
|---|---|
| Age | 26 |
| Gender | Male |
| Height | 175 cm |
| Weight | 74 kg |
| Activity Level | Moderate |
| Body Weight Maintenance Energy Requirement | 2,503 Calories/day |
| BMI Score | 24.2 kg/m2 |
Drinking coffee or tee with Full Fat Milk
Now, let’s consider your preference for coffee or tee with milk. I personably enjoy having 70ml of 3.5% full-fat milk in three cups throughout the day, so i need to consider them in my calculation and planing.
| Meal | Time | Milk Consumption | Calories |
|---|---|---|---|
| Breakfast | 7:30 AM | 70 ml of milk | 50 |
| Lunch | 12:30 PM | 70 ml of milk | 50 |
| Afternoon | 4:00 PM | 70 ml of milk | 50 |
Note: Each cup of milk contributes 50 calories, resulting in a total of 150 calories from milk alone.
My Personalized Eating Plans - 2000 Calories
This are to examples of plan i did for my self.
Personalized Eating Plan 1 - 2000 Calories
| Meal | Time | Example | Calories |
|---|---|---|---|
| Breakfast | 7:00 AM | 2 whole eggs | 140 |
| 2 slices of whole wheat toast | 160 | ||
| 1 medium avocado | 234 | ||
| 70 ml of milk in coffee | 50 | ||
| Snack | 9:30 AM | 1 medium apple | 95 |
| 1 tablespoon of almond butter | 98 | ||
| Lunch | 12:30 PM | Grilled chicken breast | 165 |
| 1 cup of brown rice | 216 | ||
| Mixed vegetables | 100 | ||
| 70 ml of milk in coffee | 50 | ||
| Afternoon Snack | 4:00 PM | Greek yogurt with berries | 150 |
| 1 scoop of whey protein powder | 120 | ||
| Dinner | 8:00 PM | Grilled salmon fillet | 281 |
| Quinoa salad | 200 | ||
| Steamed broccoli | 55 | ||
| Total Calories | 1994 |
Personalized Eating Plan 2 - 2000 Calories
| Meal | Time | Example | Calories |
|---|---|---|---|
| Breakfast | 7:00 AM | 2 whole eggs | 140 |
| 2 slices of whole wheat toast | 160 | ||
| 1 medium avocado | 234 | ||
| 70 ml of milk in coffee | 50 | ||
| Snack | 9:30 AM | 1 medium apple | 95 |
| 1 tablespoon of almond butter | 98 | ||
| Lunch | 12:00 PM | Grilled chicken breast | 165 |
| 1 cup of brown rice | 216 | ||
| Mixed vegetables | 100 | ||
| Pre-Workout Snack | 3:30 PM | Greek yogurt with berries | 150 |
| 1 scoop of whey protein powder | 120 | ||
| Post-Workout Snack | 6:00 PM | 1 small banana | 90 |
| 1 tablespoon of peanut butter | 95 | ||
| 70 ml of milk in coffee | 50 | ||
| Dinner | 8:00 PM | Grilled salmon fillet | 281 |
| Quinoa salad | 200 | ||
| Steamed broccoli | 55 | ||
| Total Calories | 2054 |
Identifying Your Eating Habit Cycle
To effectively transform your eating habits, it’s essential to identify your current eating habit cycle.
Here are some steps to help you understand your patterns:
Keep a Food Diary
Maintaining a food diary can help you track what you eat, when you eat, and how you feel before and after meals. This can provide valuable insights into your eating patterns and identify areas for improvement.
Analyze Your Triggers
Identify the triggers that prompt you to eat. These can include emotional states (such as stress or boredom), social situations, or environmental cues (such as seeing food advertisements).
Assess Your Portion Sizes and Eating Speed
Pay attention to portion sizes and how quickly you eat. Eating too quickly or consuming large portions can lead to overeating and digestive issues.
Reflect on Post-Eating Feelings
Consider how you feel after eating. Do you experience satisfaction, guilt, or discomfort? Reflecting on these feelings can help you understand how your eating habits affect your overall well-being.
Strategies for Transforming Your Eating Habits
Once you’ve identified your eating habit cycle, the next step is to implement strategies for positive change. Here are some effective strategies to help you transform your eating habits:
| Strategy | Description |
|---|---|
| Set Realistic Goals | Start with small changes like adding fruits and veggies, or reducing portion sizes. |
| Plan Your Meals | Meal planning helps make healthier choices and avoid impulsive eating. Include nutrient-dense foods in your plan. |
| Practice Mindful Eating | Pay attention to the eating experience, eat slowly, and be aware of hunger and fullness cues. |
| Manage Emotional Eating | Find alternative ways to cope with emotions, such as exercise or meditation. |
| Stay Hydrated | Drink plenty of water throughout the day to manage hunger and prevent unnecessary snacking. |
| Avoid Skipping Meals | Eat regular, balanced meals and snacks to maintain energy levels and prevent overeating later on. |
| Choose Nutrient-Dense Foods | Focus on consuming foods rich in essential nutrients like lean proteins, whole grains, and fruits and vegetables. |
| Incorporate Physical Activity | Regular exercise can help regulate appetite and improve overall health. Consider activities you enjoy. |
| Seek Support | Enlist the help of friends, family, or a registered dietitian for encouragement and guidance on your journey to healthier eating. |
Long-Term Maintenance of Healthy Eating Habits
Maintaining healthy eating habits in the long term requires ongoing effort and commitment. Here are some tips for sustaining your progress:
Monitor Your Progress
Regularly assess your eating habits and progress towards your goals. Use a food diary or app to track your eating patterns and make adjustments as needed.
Celebrate Your Successes
Celebrate your achievements, no matter how small. Recognizing your progress can boost motivation and help you stay committed to your goals.
Continuously Educate Yourself
Stay informed about nutrition and healthy eating by reading articles, attending workshops, or consulting with a dietitian. Continuous learning can help you make informed decisions and stay on track.
Adapt to Changes
Life circumstances and dietary needs may change over time. Be flexible and adapt your eating habits as needed to accommodate changes in your lifestyle, health, or preferences.
Practice Self-Compassion
Be kind to yourself and recognize that making lasting changes takes time. If you encounter setbacks, view them as opportunities to learn and grow rather than as failures.
Final Thoughts
Being aware of your calorie intake and making mindful choices, you can work towards improving your eating habits and achieving your goals.
To summarize, understanding the eating habit cycle, calculating TDEE, and considering personal preferences are crucial steps in developing a customized and sustainable eating plan.