What is a box diet: the principle, advantages and disadvantages?

A boxed diet is a way of eating that has regularity and precise nutritional value. It can help you meet your goals. In most cases, boxed diets are outsourced and delivered directly to the customer.

You can learn the principles of box dieting, advantages, disadvantages, effectiveness of box diet and many other interesting information in this article.

What is a box diet?

A box diet is based on the principle of regular eating, controlling portion sizes and knowing the exact calorie content. It does not have to be primarily about weight loss.

On the other hand, a box diet can also be about gaining weight and building muscle mass. It depends on what you expect from it.

The diet consists of 4-5 meals a day.

The box diet is designed by a nutritionist (consultant).

The box diet is individually adjusted according to:

• the consumer's goals (weight loss, building muscle mass...)
• age, gender
• height, weight
• daily energy expenditure
• food intolerances
• preferred tastes and foods

The boxed diet can also be adapted to different food intolerances and allergies(lactose, milk protein, histamine, gluten).

Currently, the boxed diet market also offers meals for diabetics or coeliacs. Vegetarians or vegans can also find their own.

The basic principle of boxed diets is based on regular eating and a professionally designed menu.

Benefits of the box diet

A diet prepared by experts and delivered directly to the customer's home brings with it many benefits, whether in terms of weight reduction, gaining muscle mass or a special diet for food allergies.

The expertise of the menu

One of the biggest advantages of the boxed diet is the tailor-made menu. The meals are prepared by nutritionists and experts. This means that the consumer does not have to think about the quantity, content and size of individual portions.

Meals are budgeted into 5 portions for the exact amount of calories and macronutrients (protein, carbohydrates and fat) needed. The individual does not have to worry about getting enough vitamins, minerals, nutrients and a lack or excess of calories in the diet.

Calculator: daily calorie intake TDEE - energy requirement + calculation

By expertise, we also mean the possibility to design a diet according to individual intolerances - gluten-free diet, lactose-free diet or vegan and vegetarian diet.

Simplicity and carefree

The customer does not have to worry about buying food and does not waste time preparing and cooking food. The boxed diet is therefore carefree. Thanks to the pre-prepared food, time is saved for other worries.

In disposable special boxes, 4-5 meals of different sizes are delivered directly to the consumer at a given address. The boxes are thrown away after the food is eaten. This eliminates the worry of washing dishes.

The finished meals are delivered in portable packaging, so it is safe to take the box absolutely anywhere.

Regularity

The box diet is based primarily on the principle of regular eating. The recommended calorie intake is divided into approximately 5 meals per day.

Thanks to the optimal distribution of calories and portions during the day, there is no overeating or wolf hunger. If we want to keep our metabolism and digestive system in balance, we must eat regularly.

The box diet teaches the customer to eat regularly while controlling how much and what they consume during the day.

No improvisation

When we don't have a meal prepared and we are hungry, we often reach for the first food we see. By preparing food in advance, the individual ensures that he or she does not succumb to unhealthy snacks in moments of hunger. There is no improvisation.

Disadvantages of the box diet

Although the disadvantages of the boxed diet are not that many, there are some to remember. They are the reason why customers do not use the boxed diet continuously or for too long a period of time.

I don't feel like eating the food I ordered

With this type of diet, you need to choose your meals with a certain amount of time in advance (at least 1 day). Therefore, you may not feel like eating the food you ordered a few days in advance at any given time.

Financial considerations

The financial aspect is also a disadvantage. Although boxed meals are cheaper than eating out, they are often not cheaper than home cooking.

When buying a boxed diet, the customer is not only paying for the food itself, but the labour involved in preparing the food and delivering it is also included. With some diets, it is also possible to pay with meal vouchers, which can reduce the price somewhat.

Service availability

The main disadvantage of boxed meals is their availability. While in big cities customers can choose from many different offers and suppliers, in smaller towns the choice is more limited - even none in villages.

Longevity

A boxed diet is unaffordable for too long for many people. The price includes not only the ingredients, but also the preparation of the food and delivery. With some suppliers, it is also possible that the choice of meals will be repeated after a certain period of time.

A box diet is therefore primarily intended to meet a specific goal, to teach about food, portions and regularity. However, it is not intended to be a lifelong way of eating.

Summary of benefits:

• Regularity of eating
• A complete balanced diet
• Variety and choice of meals
• Relief from buying ingredients
• Relief from preparing and cooking meals
• Menus tailored to the goal
• Respect for allergies and intolerances
• More time for other interests and activities

Summary of disadvantages:

• Financial
• Ignorance of the origin of ingredients
• Repeated food choices
• Eating food you don't feel like eating

Does the boxed diet work for weight loss?

The basis of weight loss is a calorie deficit. To lose weight, energy expenditure must be greater than energy intake.

The key to sustainable effective weight loss is therefore a moderate calorie deficit, a nutritious diet and regular physical activity. The box diet is also based on the principle of calorie deficit.

Based on gender, age, height, weight, physical activity, and other parameters, the dietitian will set the client's diet with a certain number of calories (energy). The diet will be designed so that it is a caloric deficit and yet the diet is wholesome and tasty.

Each client's energy intake is determined, including the appropriate ratio of macronutrients. As a bonus, meals are often combined appropriately to facilitate digestion and absorption of needed nutrients.

A regular diet is also associated with more effective weight loss success.

So the answer is yes - a properly calorie and nutritionally adjusted, adhered to boxed diet along with regular physical activity really does work for weight loss.

A box diet with the goal of weight loss relies on a reduction in calories. For building muscle mass, it is in turn based on increased protein intake.

People often report that the box diet is a kind of trigger that made them more interested in food and healthy living. Thanks to the box diet, they have gained control over their bodies. However, they do not use it all the time.

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How to eat healthy and healthy diet?

Box diets primarily involve outsourcing the preparation and delivery of food directly to the customer. However, box diets can also be practiced in the home kitchen.

Although a private box diet will not be work-free, it will still be based on regularity, food control and a healthy lifestyle.

Its principle is to prepare food for the whole of the following day (or even for several days ahead). By dividing the cooked food into boxes or food boxes, a home box diet is created.

It's convenient when we can prepare a box that contains foods that we like, and that also meet our current needs and life goals.

Boxing is a convenient way to take control of the quality, quantity and composition of our daily diet.

However, it is necessary to know at least the approximate energy (calorie) intake and expenditure so that we are in a slight calorie deficit while getting enough of the necessary nutrients into our bodies.

Sturdy plastic boxes with leak-proof lids will be particularly useful when preparing boxes at home.

Benefits of a homemade box diet:

• Knowing the origin and quality of food
• Increased cooking skills
• Knowledge of the composition, calories and value of food
• Control over daily intake
• Financial aspect

Disadvantages of homemade boxed meals:

• Time spent preparing meals
• Time spent buying ingredients
• Basic knowledge of nutrition and energy intake and expenditure required
• Risk of stereotypical meals

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Five days of boxes and two days on your own?

This is also one of the common uses of the box diet. Many companies offering this meal service work from Monday to Friday. This means that the customer is forced to cook and prepare his own food over the weekend.

Some choose this option voluntarily, even if their supplier works at the weekend. This option gives consumers the opportunity to try and prepare their own food to their liking. It is about learning about food, its value, composition and calorific value.

At the same time, the individual will find that they do not have to follow drastic diets. They can eat tasty and wholesome meals to achieve their desired goal.