Today it is up to us to deal with a topic that may be the most 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, which fits your needs and objectives in exercise. The fitness world isn’t just 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 otherwise know how to identify one that is appropriate for you.
Before proceeding with the three cases that we consider common that, usually lead to a person being interested in creating a diet. We must comment on a fact that will be frequent throughout the article. These are the nutrition labels that we find behind every food package. Yes, the same ones you thought nobody 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. That will help to have better control over what nutrients our body is receiving and which ones they need. Well, according to certain foods we may need to look for a replacement that if we give those vitamins that have to be consumed. That said, we can proceed…
If, on the other hand, this does not interest you or catches your attention, you can read our entry on “Eating Before Training – What You Need to Know”.
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… “The protein.”
Show me… 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 protein becomes the protagonist in these cases.
For this you must know why your body needs protein… You see, thanks to protein your cells are able to create antibodies, hormones, tissues and enzymes. So, it becomes indispensable for the formation of the muscle or the repair of it. Well, remember that those who seek to make 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 to your menu foods rich in it, among which you can get protein shakes (indispensable). White meats, egg white 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 who want to lose those extra kilos, we must change our minus for foods low in calories and fat.
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 with high fat and salt content. As can be sausages and red meats. EYE! It does not mean that you should discard it from your menu, only 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. While exercise is never bad, 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, it’s all about knowing how to maintain a balance. For this case you can from time to time give yourself your pleasures eating some food with high caloric content (Hamburgers, hot dogs, pizzas, etc …) However, you should not abuse them. Well, it would be advisable to organize the dienta as follows …
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 sustenance (Example eat fruits such as bananas). Lunch is where you can eat more calories, because that way you will burn them in the rest of the day. The snack something light that helps you nourish and recover your muscles. And finally, dinner should be the lightest and easiest meal to digest. Well, this way you will not have problems processing it while you sleep.