KiralyTeam

Contolling our weight in our sport is really important because of the special categories. In genereal I would say losing weight has 2 significant parts – diet and physical training, but as in our case work out is added, now I rather talk about nutrition.

ENERGY BALANCE     Calorie intake = energy expenditure

Anyone wanting to lose weight needs to reduce calorie intake and/or increase energy expenditure.

Long-term diet

I believe that if we have time for losing weight, we should not go on a strict diet, but change our lifestyle, especially our nutrition, otherwise we will feel bad and gain back the lost weight easily too. It is about getting to the wanted weight and becoming more healthy, not about the suffering!

Eat less Carbohydrates and Lipid

Reduce the carbohydrate intake – especially the ones with high glycemic index (glycemic index ranks carbohydrate-rich foods based on the rapidity of their effect on blood glucose levels, foods with high index cause a quick rise in blood glucose level, chocolate (ease digesting also), sugar, white rice, coke, alcohol, cakes belong here). We still need carbohydrates, but during a diet our plates should consist of whole grain products – wheat, brown rice, pasta, bread.

Obvious that we have to cut down on the lipid intake – have lean, mainly poultry meat or fish. Dairy products are rich in lipids also such as cheese and cream.

Eat Some Protein

Research shows different foods and nutrients affect how full and satisfied people feel. Protein makes a person feel more full than carbohydrates or fats. This suggests that eating adequate lean protein can help control hunger and food intake and it also important to maintain our muscle mass!

Eat More Fiber

Dietary fibers are good for several reasons. These make a person feel more full, though we cannot digest them. Research shows that eating an additional 14 grams of fiber per day is associated with a 10 percent decrease in calorie intake. Moreover fibers cleans your teeth and the whole gastro-intestinal system, stimulate metabolizing enzimes, optimize the lipid level in blood, slow down the absorption of alimentary substances, help the peristaltic move of the large intestine. Foods such as fruits, vegetables, cereals and whole grains contain it.

Drinks

Have enough (2-3 liters per day at least) water and green tea – what has a cleaning and anti-oxidant effect also. Have a glass of water before meals, so less food will make you feel full, eat more water-rich fruits and vegetables, soups. Limit the intake of dry foods.
Beware of soft drinks which are full of sugar! Many people do not even think of the „drunk calories”.

Tricks

Have a sugar-free chewing-gum or wash your teeth when you are hungry, these can help a bit.

Short-term diet
Not the right course of action but sorely needed: a few days before the weight in we still have 1-2 extra kgs.
We have to do the same as it was written before but more drastically until the last day. On the day of weight in or the day before (if it is in the morning) the only thing that counts is the weight.. Therefore it is better to have a little bar of chocolate for 80 grams than to have a glass of water for 300 grams. Biscuits and chocolate gives some energy and makes us feel a bit better also. Using sauna this time is also effective (without drinking back the lost water), but losing weight like this can be dangerous! It can cause dehydration what over that it can reduce the sport performance, it endangers health.
For that very reason the best is to select the optimal weight category and always pay attention on our body!

These can support your diet (out of the dopping list)

• L-carnitine – modulate lipid metabolism by being a fatty acid transporter
• Virgine tea – stimulates metabolism
• Green tea (contains polyphenols, carotenoids, tocopherols, ascorbic acid (vitamin C), minerals such as chromium, manganese, selenium or zinc) – lowers the level of triglycerides and increases the production of HDL cholesterol (’good cholesterol’), prevent the oxidation of LDL cholesterol (’bad cholesterol’), increase the level of metabolism
• HCA (hydroxycitric-acid) – mobilizes fatty acids, reduces hunger
• Chitosan – blocks fat absorption, ’fatmagnet’
• Guarana – booster, has antioxidant and antibacterial effects, reduces fat cells (proved only in mice)
• Caffeine – psychoactive stimulant drug, extracts water
• Lecithin – lowers cholesterol level

Coming up next in this category: Calorie Chart

Read more

Nutrition tips by Barbara Szendrei

Tags: balance, Barbara Szendrei, calorie, carbonhydrate, diet, fat, glycogen, KiralyTeam, sport nutrition

This entry was posted on Wednesday, March 24th, 2010 at 16:45. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.