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If you do not monitor your diet to lose weight even with regular exercise is almost impossible. How to build power in sports, to be effective and safe? Is it possible to combine fitness and diet? Is there an alternative to counting calories? The answers to these questions read below.
But first, let’s once again remember the basic rule of weight loss. Nutrition is 80% of success in the fight against excess weight, the fitness only the remaining 20%. Yes, you can’t build a terrain and will not strengthen muscles without sport. However, without a limited supply you won’t be able to get rid of fat. Therefore, once you have decided to do fitness, just be prepared to take adjustments to your diet.
Diet VS sport: what to eat for fitness?
1. The best way nutrition in sports
The most optimal way of eating for sports is considered to be counting calories, protein, fat and carbohydrates. Such method will help to make your diet as balanced as possible. Previously published a detailed article about how to count calories. It only remains to add that proteins, carbohydrates and fats should be in the following line: 30-40-30. For detailed calculations it is possible to use the service dietaonline that automatically calculate numbers KBZHU in accordance with your input data: weight, age, activity and lifestyle.
What is important to know:
- Do not eat below the specified energy intake. Your diet should be nutritious to while the body is not trying to burn muscle for energy. Nutrition on 1200 calories (and even more below) is a direct way to kill your metabolism.
- Do not also exceed the allowable values of the daily energy intake. If you regularly consume more calories than spend during the day, you will not lose weight even at active fitness.
- Don’t forget to count proteins, carbs and fats. In sports it is particularly important to consume the right amount of protein to not lose muscle mass. See also: how to calculate BDIM and what does it do?
2. Acceptable dining options in sports
If you are counting calories seems to be a complicated way to lose weight, you can choose gentle versions of the diets. For example, Protasov’s diet, Dukan, the system minus 60. If you follow all of the rules of these diets, they can lead you to good results. Such supply system in the sport, though not desirable, but possible. If you cannot go on a proper diet, such diets are unable to help you with this.
What is important to know:
- Avoid fitness classes in the days when you feel that you have eaten less than it should be. For example, missed meal (the system minus 60), was not at home desired products (Protasova, Dukan), there was no appetite throughout the day.
- With such diet is not recommended to do intensive training (for example, Insanity) and long workouts (longer than 45 minutes).
- Do not engage in fitness during the period of “attack” from Ducane. During this period you will be limited in carbohydrates, so you will not have enough energy during class.
- If you are choosing between counting KBZHU and the above diets, it is better to go with the first option. It is more effective and safe way to lose weight.
Everything you need to know about nutrition before and after exercise
3. Unwanted of diet in sports
What are diet in sports is contraindicated body? All this hard diet with severe restrictions on diet. For example:
- Mono, based on the consumption of any one product. It is known to all: buckwheat, kefir, rice, oatmeal diet, etc. Is clearly an unbalanced diet robs you of the provisions of carbohydrates and proteins, and therefore training will only harm the body.
- “Starvation diets”where you eat less than 1200 calories a day. For example, a popular Japanese diet. The reasons are the same as described above: lack of energy (carbohydrates) the body will compensate at the expense of muscle. And material for their construction (with limited amount of protein) will not be simple.
- “No carb diet”, which proposed to exclude carbohydrate foods. For energy intake during fitness activities you need carbohydrates. Without them, you are, at best, will feel overwhelmed during training. At worst, faint. In this case, no positive results can not wait.
If you still decided to go on a strict diet, then exercise for this period of time it is better to avoid completely. Fitness is only effective with proper and nutritious diet. If you want to lose weight and stay healthy, nutrition in sports should be:
- the optimal amount of calories;
- optimal PFC;
- without abrupt jumps from “zagorow” on fasting days, and Vice versa.
We also recommend you to read the article: How to competently and safely out of the diet: a detailed course of action.