There is a common misconception about the term “diet” these days. The vast majority of people see in this word a reduction in diet, fasting and other types of torment. In this article we will try to explain to you what the term “diet” actually means and what it is for.
First, some basic theory. The entire nutrition pyramid is divided into three groups:
1. Proteins
Proteins are the main source of muscle building; they play the role of sort of bricks in the future home. When performing any weight-bearing exercise, you cause micro-trauma to the target muscle group. Only during rest, namely during sleep, do proteins begin to fill these small cracks formed during training. Thanks to this simple mechanism, the muscles strengthen and develop, that is, they tighten and become more beautiful than before.
That is why 70% of the diet should consist of proteins. Proteins are not fats; their excess will not make you fatter, as many girls believe. The highest protein content can be found in meat (any kind), fish, seafood, dairy products, eggs (without yolks) and some types of nuts.
2. Fats
They consist of fatty acids, which can be divided into saturated and unsaturated. The first group is also known as animal fats; they are very harmful due to the fact that they are very difficult for the body to digest. It is they, after a long process of digestion, that are deposited on the abdominal girdle, or as people say – on the sides. A representative is the fat that we see on meat products, and almost all fast food consists of recycled saturated fats filled with flavorings.
The second group is better known as polyunsaturated fatty acids. They are the most useful, as they are responsible for the normal growth of nails, hair, skin condition and many other important factors. They also play a role in metabolism (metabolism), namely in its speed. This group of fats does not allow it to slow down (slow metabolism is a deviation from the norm). The most prominent representative of polyunsaturated fats is fish oil. This also includes olive oil and cheese. In general, almost all such fats are liquid at room temperature.
The average daily amount of fat in the diet of a person involved in sports varies from 35 to 50 g. Moreover, the vast majority of this amount should consist of fatty acids of the second group. But you should not completely avoid saturated fats, since the body needs all microelements and substances, the only question is the quantity.
3. Carbohydrates
The main function of these substrates is energy. For example, by eating an ordinary bun, you get calories and energy that you need to spend. You completed the exercise, burned those calories, and remained in an advantageous position. Of course, if you have an excess of carbohydrates and a lack of waste, they are stored in fat storage. If you remember, fat plays the role of a reserve source of energy. They can be divided into simple (fast) and complex (slow). Their functions are the same, but at the same time they have distinctive features.
Fast ones are a kind of harmful carbohydrates. They got their name due to their rapid assimilation. Having eaten one of these carbohydrates, you will feel full quite quickly. The key feature is the short period of time they need to be absorbed by the body.
Slow ones are the most convenient and interesting carbohydrates for us. They speed up metabolism without harming the body. They are also practically not stored in fat, however, the rate of absorption is very low, from half an hour to several hours.
Everything sweet, starchy, unhealthy – usually carbohydrates. Fruits, vegetables and all kinds of wheat cereals are slow carbohydrates. There is a myth that fruits have great vitamin value. In fact, fructose cannot play the role of “fuel” and, as a result, is immediately converted into fat. As for vitamins, they are present only in citrus fruits, and in very small quantities.
When using carbohydrates in your diet, try to focus on buckwheat, millet and rice porridge. These are the brightest representatives of slow carbohydrates. As for sweets: cakes, pastries and sweets, you can eat them only immediately before training and only a little.
Diet is, first of all, proper nutrition. Myths that you need to get rid of any foods in your diet are not unfounded, since they take their origins from the first principle of a proper diet, which is about reducing harmful foods in your diet. A diet involves proper nutrition, not starvation – remember this. No, of course, by starving you will lose weight, the only problem is that this will cause enormous harm to your health, and you can forget about playing sports. Also, losing weight through fasting does not improve muscle tone, therefore, the body will not look slim and fit.
A proper diet should rely on the following factors:
- A large amount of proteins (70% of the diet consists of proteins, 15% fats and the other 15% carbohydrates);
- A huge varied diet with a small amount of fats and carbohydrates (15-20%);
- Lack of hunger, since in such stressful situations you harm the digestive system.
All these crazy statements about how you can’t eat after six o’clock in the evening have no scientific basis. Before going to bed, you should not eat fast carbohydrates, since in the absence of energy expenditure they will turn into fat, but proteins are something that can and even should be eaten before bed. Proteins will ensure a normal recovery process.
Any sports activity involves increased calorie consumption, that is, increased energy expenditure. If you are engaged in fitness with the goal of maintaining a slim and healthy body and simultaneously reducing the percentage of body fat, then you need a specialized diet. There are no diets that suit everyone. Each person should create an individual nutrition plan for themselves, taking into account their metabolism, lifestyle, etc. We introduced you to the necessary theory; the beauty and health of your own body is in your hands.
