In this day and age, everyone knows how hard it is to maintain a balanced diet and keep up with exercise. With fast food, donut shops, and frozen dinners tempting us at around every corner, it’s no wonder! Luckily, for those of us who’ve decided to put our foot down and put the effort into leading a healthy lifestyle, there are tools to help create a diet that provides the proper nutrition for your needs.
Swole.me is one such tool. Although the name implies that it’s intended for those who are trying to bulk up (and it is especially effective in that case), it’s a versatile tool that’ll work in many situations to help you plan your diet.
Swole.me is an automatic diet planner. Simply put, you tell it how many calories you want to eat, over how many meals, and it’ll create a list of foods that’ll match the number of calories you want to eat, as well as have the proper balance of proteins, fats, and carbs.
If you want to use Swole.me like that, you can. You don’t have to give anything more than the calorie count and number of meals. However, the beauty of this web app is in customization. As you’ll soon see, you can change just about any aspect you want to perfectly tailor to your needs.
Don’t know how many calories you should be eating? No problem. If you click the “Not sure?” button beneath the text box, a calorie calculator will appear to help show you exactly how many calories you need to eat.
You enter your height, weight, age, and gender, and then your daily activity level (this ranges from sedentary to extremely active). Hit calculate, and it’ll give you three sets of numbers: depending on what your goals are (weight loss, weight gain, or maintenance), you’d choose the appropriate number of calories and you’re all set.
Your Generated Diet
Enter the number of calories you found before in the text box, click “Generate,” and a basic diet will be produced! The amazing thing about this tool is that it’ll give you exactly the proper amount of food you need for the right amount of nutrition. Each meal has a pie chart representing how many carbs, fats, and proteins the given foods contains.
Clicking a “lock” icon next to any particular food or meal will prevent the generator from changing anything in the locked section; also, clicking the red “x” next to any item will remove it from that meal. In the bottom right, Swole.me will display a list of micronutrients such as vitamins and minerals, and what percentage of that particular nutrient the generated diet will cover.
A nice feature of this tool is that many items of food (such as fruit or bacon) are listed in very simple terms; instead of always measuring food by ounces or liters, you’ll see many foods described as “10 slice cooked,” or “2 fruits.”
Generator Options and Customization
There are a host of generator options that allow you to change the behind-the-scenes parameters to better fit your needs and goals. For example, you can change the proportions of macronutrients depending on what you’re using the tool for. Anybody who’s starting to exercise more would want to increase the proportion of protein, or if you wanted more energy throughout the day, you could increase the proportion of carbs.
Swole.me also includes the ability to change how many servings of vegetables you want (depending on whether you want them spread out through the day or all in one meal), and the option to add a large breakfast to the diet.
The Food Bank
In a recent update, the developer of Swole.me added a massive food bank of about 6000 different foods to the instant search. This means that in all likelihood, if you have a certain kind of food you want to add to your diet, it’ll be there. All of the foods in the food bank already have the proper nutrition information from the USDA database, and many of the names of foods were changed to be much more readable and therefore easier to find.
Building a Grocery List
So you’ve created your ideal diet – now what? Well, you need to go out and get the food! Thankfully, Swole.me makes this painless as possible with a integrated system for creating a grocery list. You simple drag and drop all the diets you plan on using into the grocery box, and it’ll automatically create a list of all foods you need to get. The finished grocery list is in a printable format, so you can take it with you on your shopping.
Swole.me is a complete solution to anyone looking for a tool to help them plan their diet. It’s especially powerful for those who want to get exactly the proper amount of nutrition, such as anyone trying to lose (or gain) weight, or athletes. While it may be a bit odd to get an auto-generated diet, you can really make it just about as specialized as you’d like since you can pick your own foods. The developer is dedicated to releasing substantial and relatively regular updates, so you can expect swole.me to keep getting better and better in the coming months. As always, with any health and diet changes, you should consult with your physician before making major changes, but if you already know what you need to be eating, this is a great way to find how you can accomplish that and stay on track with your diet.