Fitness diet

What is the Fitness Diet?

Most people who start dieting want to lose weight and achieve a lean, defined body. The lost weight should come primarily from melted fat deposits, while the muscles that shape and emphasize the body and curves remain as untouched as possible. Many women now also want a body that is capable and that shows the hard work that has gone into it. As part of a diet that combines healthy eating with exercise, the dream of building muscle mass and losing fat at the same time seems true.

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Process of the fitness diet

There is no strict procedure for the fitness diet, as there is only a rough concept behind it: With a healthy diet and effective physical activity, it is possible to lose weight and mainly to tackle fat deposits. When designing your diet, you should pay particular attention to a high proportion of proteins in order to prevent the breakdown of muscle mass. The amount of carbohydrates in the diet has to be reduced significantly in order to achieve a calorie deficit. This is the only way to lose weight.

At the same time, all essential nutrients, i.e. fats, vitamins, fiber and trace elements must be covered. In addition, a high level of sports should be aimed for. Above all, strength training stimulates the muscles and protects them from degradation, and it also increases the body's energy expenditure, even at rest. Above all, endurance training has a positive effect on the cardiovascular system and is best practiced in the form of intensive interval training.

Read more on the topic: Successful weight loss through strength training

How can I gain muscle mass and lose fat?

At this point it should be said: It is not possible to gain muscle mass and lose fat at the same time. In order to build up muscle mass, it is necessary, in addition to providing all the building blocks, to achieve a calorie surplus (see also: Calorie consumption during strength training). Only in this way hypertrophied, i.e. the muscle grows with simultaneous heavy use through targeted strength training.

On the other hand, fat loss only occurs with a calorie deficit. The body receives less energy than it needs. He is thus forced to access the stored energy. If the protein intake is too low or physical activity is too low, muscle mass falls victim to the lack of energy. Those who primarily want to lose fat and do not want to lose muscle mass should rely on a high protein intake and do targeted strength training. When there is a calorie deficit, this is where the body begins to burn body fat.

Read more on the topic: Burning fat through strength training - is that possible?

How much can I / should I lose weight with this form of diet?

The fitness diet is less a diet than a lifestyle.For the sake of health, the diet should be balanced and exercise and sporting activity should be an integral part of everyday life. Success in weight loss depends on the calorie deficit achieved. This results from the amount of energy consumed through food and the amount of energy consumed by the body in motion, in addition to the need at rest. With a negative calorie balance, weight loss occurs. The deficit should only be chosen so high that a supply of all essential nutrients is still possible. With a healthy deficit and moderate to high exercise, a weight loss of two kilos per month is realistic, at the beginning by the loss of water more.

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Side effect of the fitness diet

Working overnight with a high calorie deficit and demanding training at the same time can pose health risks without premonition. On the one hand, there is a risk that the body will not be adequately supplied with nutrients if the food intake is greatly reduced. A reduced intake of carbohydrates can lead to attacks of weakness, dizziness and headaches, as well as mental and physical decline in performance. Therefore, a doctor should be consulted before a radical change in diet.

The calorie deficit should not be set too high, essential micro and macronutrients must be covered. People with kidney disease should see their doctor to rule out damage to the kidney from the high protein intake. Untrained people can seriously injure themselves when exercising due to incorrect technique or excessive weights. Before starting a training program, beginners and inexperienced users should consult a fitness trainer who can create an individual training plan and give instructions on how to perform the exercises and on the machines.

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Criticism of the fitness diet

Many followers of a clean diet and fitness lifestyle present their way of life as the only truth that leads to athletic success and lean, well-trained bodies. There are numerous ways to lose weight in a healthy way. Many users cannot cope with the low carbohydrate intake, and a strict diet and training plan cannot be implemented in many everyday situations, such as at social events, on a business trip or on vacation.

It is important to keep a balance. Even occasional exceptions such as sweets or alcohol do not immediately destroy all successes. On the contrary, because they increase the likelihood of permanently following a healthy lifestyle. The fitness diet approach is just one of many ways to lose weight and maintain it permanently and live healthy. In the end, you have to find the path that is right for you.

What are the risks / dangers of this diet?

The fitness diet aims for a healthy lifestyle, in which a high protein intake and a high level of exercise are particularly important in order to keep the body in shape and to define muscle mass. The danger here lies in the distinction between foods in "good" and "bad" foods and the categorical rejection of the latter. People with a predisposition to eating disorders can be strengthened in their inclinations by such thoughts and get into a dangerous spiral of low food intake and high exercise. In the context of a healthy diet, it is difficult and requires a lot of fine-tuning to get all the nutrients in the body and at the same time achieve a deficit, unless a loss is desired. There is also a widespread misconception that it is possible to gain muscle mass and lose fat at the same time.

Read more on the topic: Strength training for women - what you should keep in mind!

Where can I find good fitness diet recipes?

Fitness studios, publishers, online providers and many more earn a lot of money by selling their knowledge about healthy eating at high prices. However, with careful research, it is also possible to acquire this knowledge without having to spend a lot. There are numerous instructions and recipes for people who want to eat healthily on the Internet forums and in advice guides. Attention should be paid to a sufficiently high protein and fat intake, fiber, vitamins and trace elements must be covered by the diet or, if necessary, taken in through dietary supplements. In the context of a vegetarian and vegan diet, it is also necessary to consume all essential nutrients.

Medical evaluation of the fitness diet by

From a medical perspective, a health conscious diet in combination with a moderate exercise program. It is important that all nutrients are supplied and that the physical activity is carried out adequately. Especially with the latter, the high injury rate among beginners should be noted. Before starting an intensive sports program, a trainer should always be consulted; an increase in performance should take place slowly and in a controlled manner.

Diet and the additional energy requirement due to physical performance should also be monitored. A doctor should be consulted if there are signs of physical malaise, poor performance, fainting or other signs of excessive stress. Such a strict restriction of habits is not suitable for every person; exceptions can also increase the motivation for a healthy lifestyle. In the case of some previous illnesses, musculoskeletal disorders or the like, it must also be clarified which sport is safe to do.

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What alternative diets are there to the fitness diet?

All diets that are supposed to lead to weight loss ultimately follow the same principle: If more energy is consumed than is consumed, weight loss will result. However, the approaches are different. In some diets, the carbohydrate intake is drastically reduced, such as the low carb diet, while others reduce the fat intake, for example as part of the low fat diet. Crash or mono diets rely on an extremely low calorie intake, but they are not very effective in the long term. Mixed diets like Weight Watchers are a good introduction to a long-term, healthy lifestyle. All food is allowed in moderation, so social events and a glass of wine after work are also allowed.

Exercise is not an integral part of all diets, but it should be part of a health-conscious lifestyle. Strength training in particular increases the body's energy requirements even at rest, whereas endurance training burns a lot of calories per unit and has a positive effect on the cardiovascular system. Exercise also has a positive effect on the musculoskeletal system and mental well-being.

The following diets may also be of interest to you: Fat Burner Diet, Belly Away Diet