Learn here to build a basic diet to achieve your goals, this article is specifically for those who start up and still don't have many bases to build their own diet.
At an early stage we suggest that you try to write a normal day-to-day of yours in terms of feeding in word, something like this:
Upon awakening: A glass of corn flakes with milk
Mid-morning: Cheese sandwich
Dinner: Beef steak with french fries
After you do, you have two choices:
– Gradually adapt your diet (or not) to your needs.
– Build a completely new diet.
There are several approaches to diet, but as this is a guide for beginners we will try to keep things as simple as possible.
Below are two examples of diets, one to gain muscle mass, one for fat loss.
They're very generic diets, but they can serve as a basis for comparison with yours.
They can fit someone with 60kg and average metabolism but will not fit for someone with 90kg and fast metabolism, hence the importance of realizing how to build a diet for IT.
Muscle mass gain
Breakfast: 100g oatmeal with 5 egg whites and 2 yolks
Mid-morning: Wholemeal bread sandwich with 1 chicken steak (100g)
Lunch: 100g Chicken steak with 100g of rice and vegetables to accompany and olive oil
Snack/Pre-workout: 100g oatmeal with 1 can of tuna
Dinner/Post-workout: 150g Meat/Fish with 150g Brown rice, vegetables and olive oil to accompany
Supper: 1 Can of tuna with 35g walnuts
Breakfast: 50g oatmeal with 5 egg whites and 2 yolks
Mid-morning: 1 protein shake with 1 piece of fruit
Lunch: 100g Meat/Fish with vegetables and olive oil
Snack/Pre-workout: 50g oatmeal with 1 can of tuna
Dinner/Post-workout: 150g Meat/Fish with 50g brown rice, vegetables and olive oil to accompany
- It is not important the number of daily meals you do, the important thing is to reach the desired number of calories
- After the importance of the number of calories reached, comes the importance of reaching the number of macronutrients needed
- At an early stage we suggest an approach of 50/30/20, that is, 50% of the calories will come from carbohydrates, 30% from proteins and 20% from lipids, which in a diet of 3000kcal means, 1500kcal of carbohydrates, 900kcal of proteins and 600kcal of fats, which in grams represents, 375/225/67 respectively. (At an early stage don't worry too much about this, it only serves as a guide to know more or less how much you should consume from each food. Here you will find the formula to calculate an approximate value for the calories you need);
- Timing, that is, the time when you make meals only assumes special importance in the post-workout, apart from this moment is not so significant, only the pre-workout meal can also be considered relevant
- The goal should always be to adopt new definitive eating habits and not changes of 2 or 3 weeks.
As mentioned above, look at your diet, just as we asked you to write in the word.
Do you have enough protein?
Do you have enough carbohydrates?
Do you have enough fat?
DO YOU HAVE ENOUGH CALORIES?
Usually the first step to take is to add protein to your diet.
Replaces simple carbohydrates with complexes, the croissant and cheese snack with a wholemeal bread sandwich with tuna for example.
You don't need to drastically change your diet, you can do it gradually and when you realize it, your choices will become habits.