Importance of the Nutritional Plan

To lose weight in a healthy way, one of the most popular techniques is the Nutritional Plan, know its importance.

To get in shape, drastic diets are harmful and counterproductive, as they often give unsatisfactory results, especially in the long term.

This technique allows you to lose weight through a more conscious approach to food and carbohydrate-burning workouts.

How does the nutritional plan work?

Sports nutritionist Luis Isaías, shares with us the key to a successful eating plan. 

Minimize sugar

If a food contains more than 6 grams of sugar per 100 grams, it is better to avoid it and opt for something else. 

“The threshold of sugars that should not be exceeded is 10% of total energy intake through food, an amount that is easily reached even by eating foods with no added sugars.”

World Health Organization

Respecting the healthy plate rule

There is a very simple rule that should be respected as much as possible. 

Introduced by Harvard University and based on the Mediterranean diet guidelines, it suggests that meals consist of 50% vegetables, 25% carbohydrates sources and 25% protein. 

Eating a large amount of fruits and vegetables daily, preferably in season, is essential, not only for their fiber content, but also for the vitamins and antioxidants they contain.

It is also very important to take the right amount of proteins daily, essential for the development of muscle mass and the correct intake of water.

Do not eliminate carbohydrates

One of the false myths that must be banished is the demonization of carbohydrates; on the contrary, they should not be eliminated.

They are deposited in the muscle in the form of glycogen and, by binding to water, they displace the extracellular water in the muscle. That is why they are the best help to counteract “fluid retention”.

Green light to carbohydrates, therefore, especially if you do high-intensity training. 

After training, the muscle needs this element, which is mainly transported to the muscle mass, rather than transformed into fat, to reconstitute its energy reserves. 

It is therefore a good idea to always consume carbohydrates after training, while they can be replenished in subsequent meals.

Drinking regularly

The human body is predominantly made up of water and there needs to be a continuous exchange in the body.

This is to avoid the accumulation of toxins and waste products, which results in increased water retention. 

In reality, the latter is not an excess of water, but an incorrect distribution between intracellular and extracellular water. 

It is therefore essential to drink consistently and to start drinking as soon as you wake up in the morning.

Experiment in the kitchen

Eating the same thing all the time or following rigid diets runs the risk of generating a feeling of monotony.

This is one of the first causes of abandonment of a proper eating plan.

It is necessary to learn to enjoy cooking, experimenting with new recipes based on basic foods such as rice, spelt, wheat, oily fish, pastured meat and seasonal fruits and benefits of vegetables. 

It is also good to consume legumes often, as they are a source of vegetable proteins, carbohydrates and soluble fibers. 

As for seasonings, use salt, olive oil and spices, the latter very satisfying to the palate and a source of polyphenols, molecules with positive health effects.

Training and nutritional plan

In addition to nutrition, if the goal is to lose weight, it is essential to exercise in the right way. Accompanied by perfect nutrition in sports.

It is important not to train to lose weight, but to lose weight by training.

A subtle but substantial difference in our approach to physical activity, for which it is necessary to focus on workouts that burn carbohydrates and not fat.

In addition to the benefits on health, psyche and metabolism, carrying out a correct training routine, combined with an ad hoc nutritional plan, allows you to improve body composition.

Therefore you will achieve a higher percentage of muscle mass, as well as a correct distribution of fluids.

HIIT training 

High-intensity training consumes carbohydrates and teaches the body to correctly manage this nutrient, which is transported to the muscle where it is deposited in the form of muscle glycogen. 

In addition to carbohydrate metabolism, HIIT (high intensity interval training) improves metabolic flexibility and insulin sensitivity. 

Finally, muscle glycogen, by binding to water, allows water to be transferred from the extracellular compartment to the inside of the muscle and, consequently, generates a reduction in water retention.

Combining a HIIT circuit with strength exercises with weights or free body exercises provides the stimulus to maintain or increase muscle mass.

In certain cases, it generates a decidedly more toned body.

There is room for isometric exercises, high-intensity training and weights, without forgetting to maintain an active lifestyle and, as far as possible, keep moving.

Conclusions

The previous article details the importance of a nutritional plan for a healthy diet. 

From the text of the nutritionist Luis Isaías, we can conclude the following: 

• This method allows to lose weight through a conscious approach to food and workouts;
• Combining this plan with a correct training routine, allows to improve body composition;
• The best option to start with a nutritional plan is to seek the advice of a professional in the area.