What you’ve never been told about the hypocaloric diet for athletes
A low-calorie diet is one that is based on eating fewer calories than are consumed. Is it normal to resort to them when the goal is to eliminate overweight by reducing the fat piles more? Is it the most convenient for those who frequently practice intense physical activity? Here you have each and every one of the keys to the hypocaloric diet for athletes.
It’s a matter of counting calories. In a diet of this kind, the energy input received through nutrition is less than that which our body demands to carry out its daily activity, including sports. If you don’t find enough energy in the food you eat, you will resort to fatty deposits to get it and losing weight will be evident after a few weeks of heat reduction.
Tips for continuing a low-calorie diet if you are an athlete
It is essential to make it clear that a low-calorie diet for athletes has to be supervised by a nutrition specialist to avoid the nutritional deficiencies and imbalances it can cause. It must always and at all times be an adapted plan, taking into account individual variables such as the anatomical mass or the basal metabolism of each athlete. In addition to this, it will also be necessary to take into account the type of training carried out, its intensity and the caloric expenditure involved in each and every case.
We know that adequate nutrition is basic to sustain us healthy but it is also to ensure perfect sports performance. A low-calorie diet should be limited in time, never extended indefinitely. In the case of athletes, it is normal to resort to it in specific moments and always and in all circumstances for short periods, for example, after a holiday or when it is necessary to lose a few kilograms to prosper our physical form.
What exactly is the low-calorie diet for athletes based on?
The formula for starting a low-calorie diet if you’re an athlete is clear. By burning more calories than food provides, the diet is effective in reducing piled up fat and losing weight in a short time. How can it be done to combine diet and exercise to lose weight? What are the key points of the hypocaloric diet for a person who exercises with a certain frequency?
- Eliminating calories does not mean in any case removing essential macro and micronutrients, so the diet must be as varied as possible by reducing non-ingredient quantities.
- Logically, the foods with the lowest calorie intake should prevail: fruits, vegetables, lean meats, skimmed dairy products, fish?
- The total calories should be divided into 5 daily meals.
- The hypocaloric diet for sportsmen and women focuses in particular on the reduction of carbohydrates but not on their total elimination. Exercise requires energy and this is obtained from foods rich in carbohydrates. Compound carbohydrates, which are slowly absorbed, must prevail in order to give the athlete energy progressively, thus avoiding a possible hypoglycaemia (sudden drop in blood glucose). Rice, pasta, breakfast cereals such as oatmeal or quinoa? They should not be absent, although always and at all times in moderate quantities.
- It is advisable to make the most essential meals of the day at least 2 hours before a training and, after the effort, it is necessary to restore energy with a light snack. Don’t forget to ask what you can eat before and after training your dietitian to lose weight.
- High protein foods are essential: fish and lean meats cooked with minimal fat (grilled or steamed) must be present in the different menus.
- For dressings, always and in all circumstances opt for virgin olive oil (no more than 2 tablespoons a day). Although this is a low-calorie diet, fats must also be present, especially essential fatty acids such as Omega 3 and 6 in fish and certain nuts.
- The intake of water, between one and a half to two litres a day, is essential to sustain adequate hydration and to contribute to the suppression of fats and toxins.
Remember that in order for the hypocaloric diet for athletes to work and be safe, it is essential to carry out previous research to determine the calories you eat frequently and those you spend daily in order to be able to determine, in this way, how many to take off to achieve the desired goal
to Slimming in the Gym – Nutrition for Athletes
What you’ll find in the book:
- 10 Chapters with all the information about the athlete’s nutrition and diet.
- Recipes for dishes that will help you lose fat.
- Selection of the most advisable foods for practising sport
- Tables and routines of exercises by muscle groups
- PDF format