Today it is up to us to deal with a topic that can be very interesting for those who start an exercise routine. Although in general it is intended for anyone who does not know what is the proper way to create a diet that fits your needs and goals in exercise. The fitness world is not only about intense training and discipline. There is also a large space for food, so it is important to know how to create a diet or, failing that, to know how to identify one that is appropriate for you.
Before proceeding with the three cases that we consider common that usually lead a person to be interested in creating a diet. We must comment on a fact that will be frequent throughout the entire article. These are the nutritional information labels that we find behind all food packaging. Yes, the same ones you thought no one read.
The nutritional information of each food is important to give us an average of what we are putting in our mouths and if we are eating what we really need according to our diets. This will help to have better control over which nutrients our body is receiving and which ones it lacks. Well, depending on certain foods, we may need to look for a replacement that does give us those vitamins that have to be consumed. With that said, we can proceed…
How to create a diet to increase muscle mass?
If your intention is to gain more muscle volume, you have to be very clear that your diet revolves around only one thing… “Protein”.
Let’s see… Maybe I’m exaggerating things a bit, obviously you’re going to need more than just protein, your body needs other components to be healthy. However, it is not a lie that the protein becomes the protagonist in these cases.
To do this, you must know why your body needs protein… You see, thanks to protein, your cells are capable of creating antibodies, hormones, tissues, and enzymes. So it becomes essential for the formation of the muscle or its repair. Well, let’s remember that those who seek to go on a diet to increase muscle mass. They are the ones who will be subjected to very demanding training routines. Whose main element and generator of fatigue is the load of weights.
For this reason, protein must be present in your diet. Our recommendation is that you add foods rich in it to your menu, among which you can get protein shakes (indispensable). White meats, egg whites and to a lesser extent, nuts, etc.
Diets to lose weight.
For this type of case it is much easier to know how to prepare a diet. Since for those of us who want to lose those extra kilos, we must change our diet for low-calorie and low-fat foods.
Obviously, this directly discards junk food and snacks. For much lighter foods and whose approach is more natural. Include cereals, salads, rice and beans. As well as choosing to eat much smaller portions of food, and reduce those foods that are high in fat and salt. As can be sausages and red meats. EYE! It does not mean that you should discard it from your menu, just reduce its consumption. Or failing that, opt for substitutes.
Diets without exercise routine.
At this point we want to cover those diets that we can build in order to stay healthy. Without necessarily having a training routine behind it. While exercising is never a bad thing, sometimes just maintaining a good diet can be more than enough to stay healthy.
Creating a diet for your day to day can be a simple task if you know what your body needs. And in fact everything is a matter of knowing how to maintain a balance. For this case you can from time to time indulge yourself by eating some food with a high caloric content (Hamburgers, hot dogs, pizzas, etc…) However, you should not abuse them. Well, it would be advisable to organize the client in the following way…
Includes 4 meals a day, which will be breakfast, lunch, snack and dinner. Breakfast should be rich in protein and with foods that serve as energy support (for example, eating fruits such as bananas). Lunch is where you can eat the most calories, because that way you will burn them in the rest of the day. A light snack to help you nourish and recover your muscles. And finally, dinner should be the lightest and easiest meal to digest. Well, that way you won’t have any problems processing it while you sleep.