build a diet

Build a Diet – Beginners

Learn here how to build a basic diet to achieve your goals

This article is specifically for those who are new to it and do not yet have many bases for building their own diet.

In an initial phase we suggest that you try to write your normal day-to-day life in terms of word feed, something like this:

Upon waking: A bowl of corn flakes with milk

Middle of the morning: Cheese sandwiches

Lunch: feijoada

Lunch: Croissant

Dinner: Beef steak with french fries

Level 2

After doing so, you have two chances:

? Adapt your diet gradually (or not) to your needs.

? Build a completely new diet.

There are several approaches to diet, but as it is a beginners guide we will try to keep things as simple as possible.

Below are two examples of diets, one for gaining muscle mass, the other for fat loss.

They are very generic diets but they can serve as a basis for comparison with yours.
They can be for someone with 60kg and average metabolism but they will not be for someone with 90kg and fast metabolism, hence the importance of understanding HOW to build a diet for IT.

build a diet

Examples of diets

Gain muscle mass

Breakfast: 100g of oats with 5 egg whites and 2 yolks

Middle of the morning: Brown bread sandwiches with 1 chicken steak (100g)

Lunch: 100g Chicken steak with 100g of rice and vegetables to accompany and olive oil

Snack / Pre-workout: 100g oatmeal with 1 can of tuna

Dinner / Post-workout: 150g Meat / Fish with 150g Brown rice, vegetables and olive oil to accompany

Supper: 1 Can of tuna with 35g walnuts

Fat loss

Breakfast: 50g of oats with 5 egg whites and 2 yolks

Middle of the morning: 1 protein shake with 1 piece of fruit

Lunch: 100g Meat / Fish with vegetables and olive oil

Snack / Pre-workout: 50g oatmeal with 1 can of tuna

Dinner / Post-workout: 150g Meat / Fish with 50g brown rice, vegetables and olive oil to accompany

Important points

  • It is not important the number of daily meals you eat, the important thing is yes reach the desired number of calories
  • After the importance of the number of calories reached, comes the importance of achieve the required number of macronutrients
  • At an early stage we suggest an approach to 50/30/20, that is, 50% of calories will come from carbohydrates, 30% from proteins and 20% from lipids, which in a 3000kcal diet means, 1500kcal from carbohydrates, 900kcal from proteins and 600kcal from fats, which in grams represents, 375/225/67 respectively. (Do not worry too much about this at an early stage, it only serves as a guide to know more or less how much you should consume of each food. here the formula to calculate an approximate value for the calories you need);
  • O timing, that is, the time when you eat meals only assumes special importance in the post-workout, except this moment is not so significant, only the pre-workout meal can also be considered relevant
  • The goal should always be to adopt new, definitive eating habits and not 2 or 3 week changes.

As mentioned above, look at your diet, so we asked you to write it in word.

Has Protein enough?

Has Carbohydrates enough?

Has Fats enough?


As a rule, the first step to take is to add protein your food.

Today's generic diet does not contain a sufficient amount of protein for those who want to improve their physical condition and on the other hand usually have an excess of carbohydrates.

Replaces the carbohydrates simple for complexes, the croissant with cheese as a snack for a sandwich of wholemeal bread with tuna for example.

You don't need to drastically change your diet, you can do it gradually and when you realize it, your choices will become habits.

2 thoughts on “Construir uma dieta – Iniciados”

  1. Hi! I would like to lose weight but for that it is necessary to have the right diet for me and my body, since I am only 12 years old and I would like you to advise me on a diet!

  2. Hello, once again I would like to know if in this fat loss diet the part of the snack “50g oats with 1 can of tuna” is to go to the fire or just mix.

    I would also like to know if in the diet to increase muscle mass, how the supper is prepared:”1 can of tuna with 35g of walnuts” and also how to prepare the breakfast “100g of oatmeal with 5 egg whites and 2 yolks” If the 100g of oatmeal goes to the fire together with the remaining ingredients?

Leave a Comment

Your email address will not be published. Required fields are marked *