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Everyone who begins a fitness journey knows that it is half exciting and half scary, mostly when it comes to choosing what to eat.
The first thing beginners will find is that there is so much advice on the internet as to what is the perfect diet that you need to take to build muscles, shed fats, or simply gain energy.
The fact is that everybody is different, and it’s impossible to apply the common rules of nutrition. Your perfect diet depends on several factors such as fitness goals, body type, and individual preference.
In today’s article, I’ll be going over several different diets that can be a suitable addition to your current gym regimen.
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Five Diet for Gym Beginners
Before starting any form of training the individual must have some form of knowledge regarding nutrition and how certain types of diets will affect him. Here are some of the most talked about diets that could help gym newbies.
Balanced Diet
If you are a beginner who is just starting to use the gym, then a balanced diet may be one of the best things for you.
This approach involves a plan of consuming meals of great diversity across the six food groups in recommended quantities.
It is not necessary to be too critical with the amount of calories or to remove some kinds of food from your diet completely.
Rather focus on taking meals rich in fruits, vegetables, whole grain foods, lean meats, fish, and sources of healthy fats.
An example of a healthy meal could be a bowl of oatmeal with berries served with a spoonful of yogurt in the morning breakfast.
As for lunch, it can be truly spectacular – a green salad with a side of grilled chicken. For dinner, try a piece of baked salmon with roasted vegetables.
The beauty of having a balanced diet is that it can be easy and does not have to be rigid. It is simple to split servings depending on the activity level, desired workout, or any fitness goal as intended.
High-Protein Diet
Protein is vital in muscle build up and repair making it a popular supplement among those who work out in the gym.
Generally, a high-protein dieting plan calls for eating more protein than is standard for most people, about 1. It is recommended they take between 2 to 2 grams of protein per kilogram of their body weight.
Some of the sources of proteins are lean meats like fish eggs, yogurt, milk, beans, nuts, and vegetable protein.
You could have eggs and toast for breakfast, a sandwich at lunchtime, and tofu stir fry for dinner. Healthy snacks include protein shakes or Greek yogurt with a serving of fruit preferred after workouts.
Now we know that protein is important, but do not ignore other nutrients as well. Try to ensure that you take many fruits, vegetables, and whole grain foods to ensure that you are taking the necessary vitamins and minerals in the body.
Low-Carb Diet
Low-carb diets have been trending in the past few years, and some physically active people have testified to the effectiveness of low-carb diets in shedding some extra weight around the gym.
Such diets usually help in cutting down on your carbohydrate intake, particularly complex carbohydrates such as white bread, pasta, and sweets.
The low carbohydrate meal plan might look like the following: eggs and avocado for breakfast, a large salad with chicken for lunch, and perhaps a steak and vegetables for dinner.
Despite this, it is essential to understand that low-carb diets do work for some folks but not for everyone.
The idea then is that if you are going to implement a low carbohydrate diet plan, you should take note of how your body will react to it and concerning this, make considerations.
Mediterranean Diet
The Mediterranean diet is one of the beneficial diets for heart health and can also fit in for gym beginners.
This diet incorporates such foods as whole grains, fruits, vegetables, beans, nuts, and or seeds and healthy oils such as olive oil among others. Fish and poultry are allowed in moderate proportions whereas red meat is restricted.
Starting with whole grain toast with mashed avocado and seeds is just the beginning of a day on a Mediterranean diet.
This diet is safe to consume since it has valuable nutrients and no bad ingredients that could hinder your well-being if consumed after workouts.
It is also much more convenient and fun, which makes it easier to stick to in the long run.
Intermittent Fasting
Intermittent fasting is not a diet plan, but an eating pattern. The term refers to a pattern of eating and fasting; this can mean that one eats for several hours and then abstains for the same number of hours.
Some popular ways to implement it are the 16/8 method where you fast for 16 hours and eat in the next 8 or the 5:2 diet where you eat normally five days a week and two days you only consume 600-800 calories.
While eating your meals, ensure that you take foods that are rich in nutrients such as lean proteins, fruits, vegetables, and whole grains.
Many people have said that intermittent fasting is effective when it comes to losing some weight and enhancing alertness but it is not recommended.
Again, it is advisable to listen to the body and seek the guidance of a doctor before trying such methods.
Last Notes
As a beginner, it is essential to understand that there is no single perfect diet for working out in the gym. The best diet is one that you are best able to adhere to and that gives you energy for your training.
Listen to your body and how it reacts to certain types of foods and do not hesitate to make changes to the diet for the better as you go along with the fitness program.
Drink lots of water, incorporate as many vegetables and fruits into your meals as possible, and consume foods rich in nutrients.
