Fitness Diet: What to Eat to Lose Weight While Working Out
Fitness diet is the inseparable bestie for those, who like to lead an active life and have a slim and healthy body. Still, like anything else it also has its secret tips, tricks, and nuances. And even if you have absolutely no lack of enthusiasm and if you are ready to go for just anything and any extreme lengths to lose weight, you should still be careful about all the details from the menu to the schedule of having meals in order to be able to enjoy the benefits of your physical exercises to the full. So that’s what we are going to speak about now, introducing the main characteristic features of the so-called fitness diet and the main things that makes it differ from usual diets and daily regimens, also providing you with the necessary know-hows and tips on what to eat to lose weight while working out for having maximum effective and cool results and for completing the effect of your exercises.
What Makes Fitness Diet Different Form the Rest?
This is the very first thing that we would like to figure out for the beginning, before passing to the analyses and scrutiny of this form of diet as such. Primarily it’s the word “fitness’ that gives us some food for thought, since fitness is quite a wide notion including a myriad of activities and components, which definitely make the process of decoding the meaning harder. Still, what’s definite and clear about this is that the ultimate goal of any activity included in the fitness regimen is meant to secure the good looks and the slim body of the ones doing them.
Most often those who opt for fitness exercises are the people who want to lose weight or those who spend too much time sitting, and most often sitting in front of the computer. Still not all of them manage to continue the regular training courses because of a number of possible reasons. One very important thing that may matter here is the incorrect fitness diet, having which those people simply can’t go on with the regular exercises. Everything should be balanced and the exercises should be combined with the exactly picked diet and recreational activities. Thus if you manage to understand your body and to figure out the exact proportions of calories and food you need to consume daily to be able to leave enough space for the exercises to have their effect, you will in fact have everything working like a mechanism.
One very grave and very common mistake that many ladies make when trying to lose weight with the help of fitness activities is opting for such a diet, which is meant for a quick weight loss too. The express diets, and the hundreds of others are always there for this, but what you should know about these diets is that despite the fact that they may be very effective for picking them alone, you had better avoid them if you already have the fitness load on your body. In such cases just the contrary is what’s needed: you should be sure that your body gets enough of food and useful elements daily to be able to keep it healthy and not get weak because of the absolute loss of all the elements.
Basic Functions of the Body that Should Be Taken Care of
Fitness is something more than just a set of exercises. It quickly becomes a part of your life if you practice it regularly and you really need to prepare your body for the adaptation to this change gradually, paying attention to a number of functions going on in your body and mattering in this case.
• Cardio-vascular health including the blood pressure, the blood flow, and the transportation of oxygen
• Respiratory functions
• The normal and balanced production of hormones
• The support of the immune system
• Muscles and bones
These are the basic points you should pay attention to and you can also note that they are arranged according to the priority principle. Going for any physical load and exercise you should be really attentive and cautious about the processes that go on in your body meanwhile. In addition, proper nutrition is just as significant and what you need to secure is the proper resource of proteins, fats, and carbohydrates, joint with the vitamins and minerals and the enough amount of water daily. If you miss any of these points you’ll risk having just the opposite effect with the exercises. Becoming exhausted is a very possible final result for such situations.
What you need to do to be able to have the expected results is:
• Avoid the feeling of being tired
• Preserve the need for regeneration
• Make the body stronger and change the proportional correlation of fats and muscles
• Refine the concentration
• Reduce the possibility of traumatic injuries
• Reduce the risks of having headaches or pains in the stomach.
What Should Be Included in the Fitness Diet?
The two main heroes of fitness diet are the carbohydrates and the proteins. The former secure the energy of the body and provide the brain and the nervous system with enough nutrition. The resources of carbohydrates are stored in the muscles and the liver but the active way of life contributes to the total loss of the accumulated elements.
One of the greatest sources for carbohydrates to use in fitness diet is the use of the whole grains and the products made with them, fruits and vegetables with low glycemic indexes, and everything else what’s required to be assimilated slowly, securing the even intake of energy for the whole body.
The proteins are like the bricks of the diet in terms of strengthening the muscles. Having been warmed up and used, the muscles require a certain proportion of amino acids for the synthesis of proteins. Depending on the bio-availability and the amount of proteins, they will either go and be used for the regeneration or for the growth of the tissues. The way with the help of which you may find out whether you have enough of proteins daily is having a look at the muscles that are supposed to get stronger. If you still don’t see any improvements and if what you see is something resembling just the opposite, that might signal about problems like dystrophies.
As for the fats, the question gets even tougher and stricter here, since you should be maximum attentive and cautious while picking a fatty product. One thing is for sure that before going to a training session, you definitely should not have any fatty food. Fats are not capable of creating pure energy, or storing glycogen, while greatly slowing down the digestion and metabolism. Still, this doesn’t mean that you should absolutely cut down on fatty meals, since there are certain types of fats that are necessary for the process of losing weight! The fatty acids are irreplaceable for losing weight, for instance. They are just vital for the cardiovascular system, the central nervous system and the endocrine system of the body, preserving the elasticity of the tissues taking part in mitosis, acting as a comfortable and transporting environment for the liposoluble vitamins.
And, of course, you shouldn’t forget about drinking water. You need to pay a great attention to water especially on the stage of active burn of calories. On this stage water will help your body get rid of toxins and cleavage of proteins and fats and also with the help of water the tissue fluid will get refreshed. Still even when the problem of excess weight gets overcome, the importance of water does not fade away. Without having the necessary amounts of water daily the formation of healthy protein cells is practically impossible. Water also helps to secure the supply of oxygen to the muscles and the enough proportions will help to overcome the physical load and also reduce the muscular pain that’s not something unusual for those, who have just started going for fitness exercises.
What’s especially important is that you should not confuse the clear water with the number of drinks, some of which have just as much of calories as the food you’re about to prepare. So these products are not included in the list of dos here.
If you have unpleasant feelings like dryness in the mouth and even the absence of real and actual results on the background of regular exercises, then this might be a sign of not enough water consumed daily. The specialists of sporty diets recommend preserving the hydrobalance with not big but frequent gulps of water with 50 minutes intervals. You may also change water with a sporty juice in case you are planning to have some bigger plans and longer exercises.
When to Eat
Even if your ultimate goal is getting rid of as many excessive kgs as possible in as little time as possible, you should not go and starve the whole day and especially before the training. The main menu of whatever is going to be eaten during the day depends on the nature of the one who opts for them, also including factors like the condition of the body, the age, and the expected ultimate result. Having a special trainer for the exercises is a very good idea, since he will form the ideal diet for you. All you need to do is take the following tips and nuances into account!
• You need to have the basic meal some two hours or an hour and a half before the training to be able to have the useful elements stored where necessary and have the feeling of having satiety and not overdosing with any of the food and products.
• If you feel you haven’t eaten enough and you still feel hunger you may also have a glass of milk half an hour before the training.
• During the training you may drink water with limited proportions every 15-20 minutes. In addition you should also follow your precipitation and drink more water if you feel that you don’t manage to compensate for the loss of moisture quickly enough.
• Right after the training you need to stop eating the products you did before and eat about 100 g of products including proteins, which may also be matched with everything else. What you should remember here is that you can also go for experiments with a glass of juice, a medium sized banana, and a carbohydrate cocktail with glucose and honey.
• Further you may also have your dinner after a couple of hours after the training. It’s also recommended not to eat products including caffeine which blocks the production of insulin.
During the training hormones like adrenaline and cortisol are produced and while the load goes on the muscles and the resources of fats fade away like you wanted, if you leave those hormones without control, they might make the body store the excessive amounts of fats and the result will be the absolutely no result in the long run. Thus the use of fast proteins right after the training will only do you good. After everything is absorbed and assimilated the body will shift from the problematic state to the usual condition, also having some excessive amount of energy for the whole day.
The consumption of proteins is just as important and its existence secures that the whole of the protein resources used is being regained also being a guarantee for the strong muscular system.
Finally, the physiological matters also have their great influence on everything and even if you’re asleep your body goes on fixing everything and rearranging the resources during the night too. That’s why you need to prepare dishes that are rich in light and simple products, including products like the whites of boiled eggs or the portion of curd and kefir.
How Much Should You Eat and How Much is More Than Required?
In order to be able to lose weight with the help of fitness exercises and also stay healthy, you need to know exactly everything about the proportions of the meals that should be consumed every day. That’s why there exist some standard and usual amounts and regimens for each day in this diet, which should be clearly preserved and followed. Thus, the minimal amount of calories for each day should be 1500, which can also be regulated and modified according to the calculations of your trainer and taking into account the individual needs of your body.
Making the menu you should not forget about the necessity to have some diversity and balance in whatever you choose. You need to pick the minimum processed foods, cutting down on fast food, semi-fabricated foods, and refined products. The fitness diet suggests going for simple dishes, which can be prepared at home without any difficulties and can even be taken to the workplace. Give your preference to the steamer when making meals or else choosing the grill or baking in the stove without oil.
You should have meals some 5-6 times a day with small proportions. What you should not do is making big breaks and intervals between the meals in order not to make the body go to power saving mode and preservation of resources of fats.
The main effect of the fitness diet joint with the exercises becomes noticeable not immediately and this is probably one of the most typical things about the most effective diets. You need to be patient and persistent enough since the first improvements will be visible in half a year’s time. Still, when it comes you will have all the grounds for feeling proud and full with yourself.
The Mere Daily Menu for Fitness Diet
Finally, here we have the mere menu of what the day according to the fitness diet tastes like:
Breakfast: Your breakfast should be made according to the following formula, including a glass of water, an omelet of two egg whites and one yolk, a small serving of oatmeal with berries, and some coffee without sugar.
Lunch: As for lunch, you should have food like fruits and not fatty curd or yogurt without any additives.
Dinner: Finally, your dinner should be composed of a grilled chicken breast, a portion of wild rice, and some green salad.
First meal: You can have products like cocktails of carbohydrates or protein-carbohydrates, for instance, taking some not fatty milk, adding half of a banana and a tsp. of honey.
Snack: For the snack you may have some baked potatoes with greens and yogurt.
Dinner: As for the dinner, it may include 200 g of boiled seafood, some steamed broccoli, and a glass of kefir.
So here were the most important things that we would like to share with you really hoping that this new form of diet will be useful and suitable for you. Again you just need to have patience and persistence to be able to have the best of what you could expect in the long run!
Photos courtesy of Fitsugar
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