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Title : How to eat the right diet can get you in great shape
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How to eat the right diet can get you in great shape

summer may be over, but will not be long before the next is here. Who does not want to be in the best shape then? For many people, "Bodyforming" is an activity throughout the year. But one thing must be clear from the outset: Rome was not built in a day, so give your body the time it needs to achieve significant and lasting results. Some of you are no doubt looking to increase muscle mass and reduce body fat at the same time. Efficient muscle-building requires a positive caloric balance (burning more calories than you consume) and fat loss one negative (less calories than you burn consume). Theoretically, you can do both at the same time, but none very efficiently. That is why it is important to set priorities. This blog will focus on reducing body fat.

Ideally, you want to combine a healthy and balanced diet full of vitamins, minerals and water exercise -. their everyday resistance and strength training activities

No crash diets
therefore, making the right diet for achieving your perfect figure look like? Set realistic goals! No crash diets, because they cause you to lose muscle mass and reduce your basal metabolic rate (ie the amount of energy needed to maintain vital body functions). When you finish a diet, your body ends up storing more calories as fat as a reserve for the next lean time - ie the infamous yo-yo effect. The objective, however, must be fat loss long term. Therefore, it is better to lose 0.5 max. 1 kg per week and maintain weight loss. I'm not a fan of low carb diet very fashionable, which eliminates nearly all carbohydrates (including fruit) and promotes the consumption of large amounts of fat and protein. In the long run, it is not without certain risks to health: Carbohydrates are essential for many metabolic processes and brain and contain (with some exceptions) a lot of vitamins and minerals. Also, they are the main source of energy for people who are always on the run. Therefore, it is more than eating the right carbs at the right time to completely eliminate from your diet.

recommend eating three meals a day :. Breakfast, lunch and dinner

Carbohydrates
Carbohydrates (Bread, cereal, rice, pasta, potatoes, couscous, quinoa, etc.) mainly should be consumed at breakfast or lunch - preferably those with a low glycemic index medium or whole grain products. They are feeling full longer remain, provide more vitamins and minerals and maintain their levels of blood sugar stable.

The choice of carbohydrates and times between meals are important to prevent blood sugar from fluctuation. high levels of blood sugar cause your body to release more of the hormone insulin. Insulin stores sugar and fat in the body cells while simultaneously preventing fat loss. After an intense training session, however, it is a good idea to eat a snack containing carbohydrates and protein.

The sugar-containing foods and beverages (sugar hidden forms, such as pre-packaged muesli) are poor sources of carbohydrates. An exception to this rule are people who train daily and very widely.

For dinner, some good examples of low carbohydrate foods are: steak grilled fish with steamed vegetables, a salad, turkey breast or an omelette with fresh herbs, tomatoes and cucumber , particularly if you exercised in the morning or not having one of his days off. If I worked hard in the late afternoon and has no carbohydrates after, then you can eat a small portion (eg, 1 or 2 slices of whole grain bread or a small handful of rice) with its last meal.

Protein
Each meal should include a protein source, and protein it is essential for the construction and maintenance muscle. The combination of animal and vegetable protein sources increases the biological value (BV).

Be sure to get enough protein, but do not overdo :. A daily protein intake of 1.2-1.7g per kg body weight is optimal for "Bodyforming" (including strength and endurance training)

Fat
be careful: most fat is consumed in the form of hidden fats. 1 gram of fat contains more than twice calories as 1 g of carbohydrates or proteins. Therefore, you should opt for lean meats and sausages, as well as low-fat dairy products such as turkey ham or cheese with less than 35% of dry matter fat.

Get your healthy acids omega-3 and omega-6 fatty from vegetable oils of high quality, nuts and avocados and fatty fish (salt water) once a week. If you are looking to reduce your body fat, consume no more than 1 g of fat per kg of body weight per day. You can also remove fat by choosing methods of low-fat preparation such as boiling, steaming or grilling.

fruit and vegetables
do not forget the "5 a day" rule: Every day, you should eat two servings (a serving is a handful) fruit and at least three servings of vegetables -. the most colorful and varied the best

You can replace a portion of fruit or vegetables with a refreshing shake . Since the fruit is rich in fructose, you should not eat more than two servings per day. The best time to eat fruit is at breakfast, as a "dessert" after meal or as an energy boost before strength training.

Fluids
Studies have shown that fluid intake is one of the most important factors influencing sports performance. Regular consumption of zero calorie beverages can also help increase your metabolism. But be careful: "Many healthy drinks" and "vitamin-enriched waters" contain sugar (fructose). They are also equipped with extra calories, so an inadequate supply of soda. Best choices are water, mineral water, fruit tea and herbal teas, which can be made more exciting by adding lemon, lime or mint. The recommended daily fluid intake is 35-40ml per kg of body weight, although of course you can drink more when temperatures are high. Also you have to consume 1.5 times more liquid to replenish fluids lost by sweating during your workout.

If you find that you are still hungry between regular meals despite the combination of carbohydrates High quality, high-quality protein and less fat, try to distract yourself by drinking a glass of water, chewing sugar-free gum, eating raw fruits or vegetables or eat a low-fat plain yogurt. And do not go to the supermarket hungry!

As I mentioned at the beginning, most rapid "hits" are short-lived. Decrease your body fat and body weight slowly but steadily. You may even come a time when they are no longer making progress - do not be discouraged and stick with it. It is the only way to reach your target. Good luck!

Recipe for a light dinner

Avocado salad and chicken STRIPS

Servings: 2
½ avocado
arugula or lettuce 150g
cocktail tomatoes 150g
½ tbsp. lemon juice
1 tbsp. Rapeseed oil
fillet skinless chicken or 200g breast
Salt and pepper

For the dressing:
1 tbsp. lemon juice
1 tbsp. orange juice
2 tbsp. olive oil
½ tbsp. mustard
Salt and pepper

Directions:
1. cut the avocado and remove the seed. Cut the avocado into small pieces and then sprinkle with lemon juice so they do not turn brown.
2. Cut the chicken fillet / breast into strips and season with salt and pepper them (and other spices if desired). Heat 1 tablespoon oil in a nonstick skillet and fry the meat on both sides. Then set aside.
3. Wash tomatoes and lettuce cocktail. Cut the tomatoes in half.
4. Mix cocktail tomatoes, avocado and lettuce in a large bowl and place the chicken strips on top.
5. To make the dressing, mix all ingredients and pour the dressing over the chicken strips and salad.

About the author:

René Franz is a dietitian in IMSB Austria - High Performance Centre (The Institute of Sports Medicine and Science). The IMSB was founded in 1982 to provide the best athletes in Austria with sports science and medicine support through interdisciplinary cooperation.

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