9-day diet plan

It's a Lifestyle

by DAVID PARK
 Welcome to your 9-day diet plan

A healthy diet leads to a healthy body

Your 9-day healthy diet plan

Healthy diet
Healthy body
your 9-day healthy diet plan

As a result of years of experience and careful analysis across

9 days, I believe I have come up with a very effective and
healthy formula to boost your diet journey in the healthiest
and most sustainable way possible.

Food plays a big part in how we look, but it also plays a big
part in how we feel.

By providing your body with the right nutrients and portions

through a healthy, balanced diet, you can help to improve
your mood, support your energy levels, as well as help to
improve your thinking process and allows you to maintain
the plan.

The plan is based on balancing your daily calorie intake over

your diet goals. As a result, by following 9-day diet plan, you
can expect to feel more energised, improve your hunger
control, and feel confident to take the plan as your lifestyle.

DAVID PARK © 9DAYS

 How to use the plan

LINK TO CALORIE CALCULATOR

Calculate followings:
1. Calculate your daily calorie intake.
2. Set your goal and apply the calculation.
3. Calculate your plate as the 9-day diet plan.

Pick you goals:

Maintain Weight: Your cal x 100%
Lose Weight: Your cal x 85%
Gain weight: Your cal x 125%

E.g:
If your total daily calorie intake is 2200 cal.

Your goal:
Lose weight: 2200 cal x 85% = 1870 cal per day

Apply it to your daily diet plate:

Protein: 1870 cal x 35% = 654.5 cal
Carb: 1870 cal x 35% = 654.5 cal
Veggies: 1870 cal x 30% = 561 cal

VEGGIE
30% BALANCED PLATE
PROTEIN
35%
PROTEIN: YOUR CAL x 35%
CARB: YOUR CAL x 35%
VEGGIE: YOUR CAL x 30%
CARB
35%

DAVID PARK © 9DAYS

 9-day diet plan
It's not a diet, it's a lifestyle

DAY 1 DAY 2
BALANCED BALANCED

VEGGIE VEGGIE
30% 30%
PROTEIN PROTEIN
35% 35%

CARB CARB
35% 35%

PROTEIN: YOUR CAL x 35% PROTEIN: YOUR CAL x 35%

CARB: YOUR CAL x 35% CARB: YOUR CAL x 35%
VEGGIE: YOUR CAL x 30% VEGGIE: YOUR CAL x 30%

DAY 3 DAY 4
LOW CARB LOW CARB

VEGGIE
PROTEIN VEGGIE PROTEIN 40%
40% 40% 40%

CARB CARB
20% 20%

PROTEIN: YOUR CAL x 40% PROTEIN: YOUR CAL x 40%

CARB: YOUR CAL x 20% CARB: YOUR CAL x 20%
VEGGIE: YOUR CAL x 40% VEGGIE: YOUR CAL x 40%

DAVID PARK © 9DAYS

 9-day diet plan
It's not a diet, it's a lifestyle

DAY 5 DAY 6
HIGH CARB BALANCED

VEGGIE VEGGIE
20% 30%
PROTEIN PROTEIN
35% 35%

CARB CARB
45% 35%

PROTEIN: YOUR CAL x 35% PROTEIN: YOUR CAL x 35%

CARB: YOUR CAL x 45% CARB: YOUR CAL x 35%
VEGGIE: YOUR CAL x 20% VEGGIE: YOUR CAL x 30%

DAY 7 DAY 8
BALANCED LOW CARB

VEGGIE
PROTEIN VEGGIE PROTEIN 40%
35% 30% 40%

CARB CARB
35% 20%

PROTEIN: YOUR CAL x 35% PROTEIN: YOUR CAL x 40%

CARB: YOUR CAL x 35% CARB: YOUR CAL x 20%
VEGGIE: YOUR CAL x 30% VEGGIE: YOUR CAL x 40%

DAVID PARK © 9DAYS

 9-day diet plan
It's not a diet, it's a lifestyle

DAY 9 OFF DAY

LOW CARB HIGH CARB

VEGGIE VEGGIE
40% 20%
PROTEIN PROTEIN
40% 35%

CARB CARB
20% 45%

PROTEIN: YOUR CAL x 40% PROTEIN: YOUR CAL x 35%

CARB: YOUR CAL x 20% CARB: YOUR CAL x 45%
VEGGIE: YOUR CAL x 40% VEGGIE: YOUR CAL x 20%

DAVID PARK © 9DAYS

 9-day diet plan
It's not a diet, it's a lifestyle

In your 9-day diet plan,

you should consider the following:

DAVID PARK © 9DAYS

 9-day diet plan
It's not a diet, it's a lifestyle

Importance of Including Healthy Fats in Your Diet

Fat is present in a wide range of foods that constitute our diet,

such as meat, fish, nuts, seeds, grains, dairy, and eggs. Choosing
fats derived from these whole, natural sources is a better way to
fulfill our essential macronutrient needs. Our body relies on fat to
maintain vibrant skin, uplift our mood, enhance concentration, and
bolster our immune system. You can prioritize incorporating
nourishing fats like nuts, seeds, yogurt, and olive oil, while steering
clear of processed and refined alternatives. It's important to note
that not all fats are created equal – we should actively avoid
industrially processed and refined fats and oils, while also
moderating our intake of saturated fats, without completely
eliminating them from our diet.

Importance of Including Healthy Dairy in Your Diet

Whole milk and yogurt stand as excellent reservoirs of vital fat-

soluble vitamins: A, D, E, and K. However, if your palate leans
towards semi-skimmed milk or reduced-fat yogurt, or if health
counsel steers you towards lower saturated fat consumption, feel
free to make the switch. Rest assured, you'll continue to enjoy the
nourishment of calcium and protein inherent in dairy. Should
dairy-free be your preference, opt for fortified variations of your
favored dairy alternatives for milk and yogurt, ensuring you still
benefit from essential nutrients.

Importance of Including Healthy Sugar in Your Diet

When crafting your recipes, consider incorporating naturally

sweet components like fruits, dried fruits, and select vegetables.
This thoughtful approach reduces the need for additional 'free'
sugars, promoting a healthier culinary experience.

DAVID PARK © 9DAYS

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