Do you already know the types of diets most suitable for those who exercise? You may already know, but it doesn’t hurt to reinforce that food is very important to achieve good results in training.
Therefore, following a food plan is essential. In this case, in addition to eating the right foods, it is essential to adjust the amounts.
Do you know which types of diets are most appropriate for your goals? Do you understand the importance of nutritional monitoring? No? So keep reading, understand more about this subject, and learn how to boost your results!
- What are the main types of diets for exercisers?
- Types of diet: which one is the most suitable?
What Are The Main Types Of Diets For Exercisers?
Each person has a goal; some want to lose weight, others want to achieve muscle hypertrophy, and there are still those who want to maintain their weight. Therefore, there are different types of diets, each with different specifics.
Below we list the three main types of diets; although there is a variety within them, the primary basis when thinking about a diet should follow this line of thought. Check out!
Diet To Lose Weight
The first thing we need to align is that a diet to lose weight doesn’t mean going without food. That is, it is not ideal to go hours and hours without eating, as in other cases, those who want to lose weight need to eat at least every 3 hours. The difference isn’t in not eating but in what you give your body.
Diet Foods To Lose Weight
A diet focused on weight loss must be balanced, offering all the nutrients the body needs. What will change is the amount of food you consume; after all, to lose weight, you must ingest fewer nutrients than your body needs.
In addition, the differential for your diet is to avoid industrialized and processed foods. Your meals should be natural foods such as rice, beans, meat, vegetables, and fruits. You can decrease your carbohydrate intake and increase your protein intake.
Another point is to choose foods rich in fiber, as they help with satiety and the proper functioning of your digestive system.
Types Of Diet To Lose Weight
Among the various diets to lose weight, we highlight the main ones, which are:
- Diet Low carb
- paleo diet
- ketogenic diet
- Mediterranean diet
- egg diet
Diet For Muscle Mass Gain
If your goal is muscle hypertrophy, eating well and training is the main rule to obtain the desired results for everyone. The difference is that you will need to eat more than you are used to, as muscle building is affected by the number of nutrients you ingest.
For this, you will need to increase the consumption of calories so that your body has an accumulation of nutrients greater than its ability to burn them. That is, you should eat more than you think you need, but this does not mean increasing your intake of fast foods, industrialized and processed.
Top Diet Foods For Muscle Mass Gain
A mass gain diet must be balanced, containing the macronutrients: carbohydrates, proteins and lipids. This combination should be present in practically every meal to get the results you want. And whenever possible, give preference to natural foods, and if you don’t have options, look for industrialized foods that contain the least number of ingredients.
The consumption of supplements can also help in this case, such as whey protein. However, it must be accompanied by a healthy and balanced diet. If this does not occur, and the body has a caloric deficit, the body will take longer to synthesize proteins and, consequently, to build muscle tissue.
Types Of Diet For Muscle Mass Gain
Diets for hypertrophy can vary according to the biotype. Therefore, here we list the main diets:
- diet for endomorph
- diet for ectomorph
- Diet to gain muscle mass
- Dieta bulking
- hypercaloric diet
- Diet for weight and body maintenance
In this case, the difference is that the diet can be more flexible and less rigid than others. However, you have to be careful, as this doesn’t mean following the diet during the week and “putting your foot in the jackfruit” on the weekend. As in other cases, it is essential to have a balance.
Therefore, a diet focused on weight maintenance should be adapted to your new habits. If you have started to practice physical activities, you need to consider your energy needs to reach the point of balance. If you’re in the habit of running only for a few days or don’t do any physical exercise, you also need to analyze your caloric needs. In this sense, a consultation with a nutritionist is essential.
Types Of Diet: Which One Is The Most Suitable?
Even with so many types of diets, there comes a time when our body stops responding in the same way to the stimuli provided by them. That’s because, as our goals are being achieved, the needs of our body change. Also, after a while, it can be challenging to maintain the same diet.
Therefore, some signs indicate that it is time to change the diet (and sometimes even the training). See what they are.
Constant Irritation
If you’ve been experiencing frequent mood swings, tiredness, and impatience, it may be time to change your diet. Our body gets used to the food we eat, and after an extended period, they may not have the same effect, for example, on releasing hormones, such as happiness. That means it’s time to change the diet.
Headache
When a diet no longer meets its goals, the body must somehow warn you that a new change in food is necessary. One of these signs could be a frequent headache. Sometimes, dizziness, trembling, tingling, and excessive hunger can also occur.