There is no one-size-fits-all diet. What we should eat and in what amounts, depends on the purpose that lies ahead of us. The menu of a person who wants to lose weight will look different from the one who tries to gain weight. In each of these cases, however, it is important to combine a proper diet with training in order to achieve the goal.
Diet for sculpture
Balanced diets are the basis for weight maintenance and fat reduction. However, by calculating your calorific requirements, we can easily create such a diet on our own. You can use internet calculators for calculations, and we have to subtract 300-500 calories from the result.
We need to control our weight all the time, and in case of lack of effects, we need to increase the training volume or slowly reduce the amount of calories, by about 200 kcal.
However, let's not make the mistake of beginners, who often drastically reduce the amount of calories taken at the outset. In this way you can lose weight at the very beginning, but when the weight stops, you will not be able to reduce it further. In addition, too little calories means that such a person has no strength for training and more often uses a variety of snacks.
But don't count only calories! Let us also focus on what we eat. We should definitely avoid fast food, sweets, highly processed products and sweetened drinks. It is also important to consume the right amount of protein, fats and carbohydrates for your body weight.
Diet per weight
It is still a popular stereotype that a person working on mass can eat practically anything, provided that there is a lot of it. However, this is a misconception that only leads to the accumulation of more body fat.
In this case, the most important is the caloric value of our diet. It is therefore necessary to calculate our calorific requirements and then gradually increase the calorific intake by about 300 kcal. When building muscle mass, you should also take about 2.5 g of protein per kilogram of body weight. The remaining calories must be distributed between fats and carbohydrates at 25 percent and 50 percent respectively.
As with the previous diet, we must also stop eating fast food, sweets or highly processed products. At some point it is also worthwhile to introduce appropriate carbohydrate supplements to the diet.
What to eat to help yourself?
When it comes to protein, it is worth including eggs, poultry, fish and dairy products in our menu. Choose from carbohydrates such as wholegrain bread and pasta, as well as groats, potatoes, rice and fruit and vegetables. Among the foods rich in valuable fats, we can consume olive oil, salmon, coconut oil, nuts, cashews and almonds.
