ChatGPT, a generative artificial intelligence chatbot, has change the way people use Artificial intelligence (AI). It can be use to create travel plans, write theses, and even create personalize diet plans.
When we take an appointment with a dietitian and creating a diet chart can be heavy on the pockets for many people, leveraging the power of the free AI chatbot is not a bad deal.
But to get the right plan, it is important to give the right prompt to AI.
So, if you are also planning to shed some kilos or want to gain weight, you can try ChatGPT and create your own diet plan according to your needs.
How to Make Diet Plan on ChatGPT?
- Define Your Goals: Identify your specific health and fitness goals, such as weight loss, muscle gain, or overall well-being.
- Note down health status: Then compile relevant information about your current health status, including height, weight, body composition, daily activity level, and any specific dietary requirements or restrictions. This will further help you give the correct prompt and will allow AI to curate the plan accordingly.
- Assess Your Current Diet: Keep a food diary for a few days to understand your current eating habits. This will help you identify areas for improvement.
- Determine Caloric Needs: Calculate your daily caloric needs based on factors like age, gender, weight, activity level, and goals. You can use online calculators or consult with a professional.
- Macronutrient Distribution: Decide on the distribution of macronutrients (carbohydrates, proteins, and fats) based on your goals.
- Choose Whole Foods: Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Limit process foods and add sugars.
- Meal Timing: Plan your meals and snacks throughout the day. Consider spreading your meals evenly to maintain energy levels and prevent overeating.
- Hydration: Ensure adequate hydration by drinking water throughout the day. Limit sugary beverages and alcohol.
- Portion Control: Be mindful of portion sizes to avoid overeating. Use smaller plates and listen to your body’s hunger and fullness cues.
- Meal Prep: Plan and prepare your meals in advance to avoid unhealthy food choices when you’re hungry. This can also save time and ensure that you have nutritious options readily available.
- Monitor and Adjust: Regularly assess your progress and make adjustments to your diet plan as needed. This might involve tweaking portion sizes, changing macronutrient ratios, or adjusting calorie intake.
- Create the specific prompt : After noting all the information, now combine everything into a comprehensive prompt for ChatGPT to work on. For example, if you are someone who wants to gain weight but is struggling with hyperthyroidism and you prefer a vegetarian diet with Indian meals, here is a prompt you can use:
"Create a five-day vegetarian Indian meal plan for weight gain design for one adult with Hyperthyroidism and a weight of 52 KGS. The meal plan should include milk, require a maximum cooking time of 30 minutes per meal, cost no more than Rs 100 per day, and provide a total of 3000 calories per day."
By specifying your desire calorie intake, dietary conditions, cooking time, and budget, you can ensure that the meals are meet to your requirements.
Also, you can specify meals from specific states like north India and south India.
WARNING : If the problem isn’t solved by lifestyle changes alone then don’t hesitate to consult a doctor as this article is for knowledge base.