Nutrition is essential to achieving your goals at the gym. Eating little can lead to stagnation in terms of training results and is one of the most common mistakes made by anyone working to build muscle.
Even if the individual only intends to lose body fat, cutting back on coloring can cause him to lose muscle instead of fat.
“For muscle growth, you must have a caloric surplus. People are often trying to build in deficit and that’s very difficult.”
Check out 6 signs that you’re not eating well:
1. Think a lot about food
Continuing thoughts of food can be a sign that you are not eating right. This usually occurs due to the pressure that the individual feels to reach a certain weight or aesthetics.
If fat loss is the goal, a little hunger may be unavoidable, but the sensation can’t be so significant that it gets in the way of your workout.
Remember not to cut out carbs, fats and proteins entirely. All macronutrients are important for fitness.
2. Sleep problems
Poor diet can disrupt your sleep, which is crucial for building muscle. Physical conditioning and health as a whole depend on this factor. Experts recommend seven to eight hours of rest a night.
3. Low energy
Persistent fatigue for no apparent reason is another way the body signals that you need more nutrients. While it is normal to experience energy slumps during the day, if this is happening frequently, try to increase your calorie intake.
4. Difficulties in training
Running out of energy during a workout could mean you’re training too much or not eating properly. Eating little can make your body not keep pace at the gym.
“People assume that because they’re not athletes, they don’t need carbs. We tend to underestimate why we need carbs even as recreational athletes,” Asche said.
5. Recover poorly
Inadequate nutrition can also interfere with muscle recovery and growth after exercise. A sign of this is feeling drained after your workout or having muscle pain that lasts longer than usual.
6. Absence of menstruation
Missing menstruation is a worrying factor. Lack of food can affect hormones, especially those of athletes. If this happens, the indication is to consult a doctor.
Check out the best diets to eat healthy:
Weight Watchers – The program has existed for over 50 years and establishes a number of points for each type of food and a maximum daily goal for each person, who can create their own menu within the guidelines. In addition, there is an incentive for physical activities and meetings between participants to exchange experiencesHello Mishchenko/Unsplash
Vegan Diet The vegan diet removes any food of animal origin from the menu: no butter, eggs or whey protein. Here, the diet is basically composed of fruits, vegetables, foliage, grains, seeds, nuts and legumes. For those who want to lose weight, the tip is to take advantage of the fact that the diet is already considered healthier for avoiding animal fats and having fewer calories, and controlling the amounts of each meal.Anna Pelzer/Unsplash
stir fried vegetables
volumetric diet – Created by nutritionist Barbara Rolls, the idea is to reduce the amount of calories in meals, while maintaining the volume of food ingested. Whole foods, fruits and vegetables that provide satiety are used and foods are divided by energy density
Flexitarian Diet – It suggests a reduction of up to 70% in meat consumption, replacing animal protein with vegetables, fruits, seeds, nuts and cereals. With the regimen, the body would be better nourished and function better. It is recommended to start by switching from red meat to chicken or fish and looking for a nutritionist to monitor the need for vitamin B12 supplementation, found in foods of animal origin.Dose Juice/Unsplash
Avocado, tomato and cheese on toasted bread. healthy snack, appetizer
Jenny Craig Diet The diet is actually a program of recipes and a few ready meals that emphasizes healthy eating and behavior change. Consultants are accompanied throughout the process to ensure that the patient is motivated and informed about quantities and the best choices. There is an exclusive menu for people with type 2 diabetes and an extra DNA marker analysis service to personalize treatment.iStock
Ornish diet Created in 1977 by a professor of medicine at the University of California, USA, the menu is low in fat, refined carbohydrates and animal proteins. Foods are categorized into five groups between the healthiest and least healthy, and you are allowed to consume up to 59ml of alcohol per day. The program also encourages the practice of meditation and yoga, as well as flexibility, resistance and aerobic activities.Amoon Ra/Unsplash
Healthy food in rustic wooden tray over gray background
The Engine 2 Diet Created to prevent heart disease, diabetes, Alzheimer’s and cancer, it’s based on a low carb and “plant strong” menu. According to Rip Esselstyn, it is basically a vegan diet with a “twist”: vegetable oils are not included here and the primary objective is not to lose weight, although an increase in muscle mass is common among adepts.iStock
Mayo Clinic Diet – Published in 2017 by doctors at the Mayo Clinic, one of the most recognized hospitals in the United States, the program is divided into two parts: lose and live. In the first stage, 15 habits are reviewed to ensure that the patient does not give up and fruits and vegetables are released. Then you learn how many calories to eat and where to find them. No food group is eliminated and everything works in balance.Rui Silvestre/Unsplash
raw diet This is nothing new, as it was created in the 1800s, but the diet includes, as the name implies, foods that have not been cooked, processed, irradiated, genetically modified, or exposed to pesticides or herbicides: up to 80% of daily consumption should be based on in plants and never be heated above 46 degrees Celsius.Marine Dumay/Unsplash
Food containing magnesium and potassium
Dash Diet – The acronym means, in Portuguese, Methods to Combat Hypertension and focuses not only on reducing the amount of sodium ingested, but on foods rich in protein, fiber, potassium, magnesium and calcium. The diet is 20 years old and is recognized by several scientific publications for its effectiveness in reducing blood pressure and controlling weight.iStock