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Does it hold significance to consider these factors while adhering to a diet?
Katarzyna Mazur
Author
2026-03-20
Date
3 min. read
article.read_time
7
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Most individuals associate the term diet with feelings of hunger and substantial restrictions. However, this is a misconception. A diet is a way of life and healthy habits. Everyone has their individual method of nourishment. It's important to ensure that it's healthy, a balance of nutrients, and beneficial to the body. One may ponder whether it truly holds significance to notice these factors when adhering to a diet.
Calorie distribution computation
Prior to planning a diet, it is necessary to determine the calorie distribution computation that is required to maintain your current appearance. You must take into account your age, weight, height, gender, and level of physical activity. This can be calculated using commonly available calculators. Subsequently, you must establish a goal, which can be maintaining your current weight, in which case the computation is referred to as a balanced one. In the case of building muscle mass, the computation should consider a positive calorie balance, whereas it should be negative when reducing fat tissue.
A complete protein source
Proteins are indispensable components of the human body. They ensure the maintenance and development of muscle mass, the repair of damaged tissues, and the production of antigens during an infection. The recommended protein intake in the diet is 15% of the total daily caloric intake. Athletes with relatively low energy requirements should consume between 0.8 and 1.0 grams of protein per kilogram of body weight. In endurance sports, the norm is to consume between 1,2 and 1,6 grams of protein per kilogram of body weight, while in strength sports, up to 1,8 grams of protein per kilogram of body weight may be required. Exceeding this norm does not bring any benefits, does not improve sports performance, and may lead to weight gain. The best sources of protein are eggs, lean poultry meat, beef, fish, and low-fat cottage cheese.
Elaborate carbohydrates
In order to achieve optimal sports form, it is necessary to provide the body with additional energy from absorbed carbohydrates. The carbohydrate component in the daily diet should be around 55%. Its value may vary depending on the intensity of training and the established training goals. During reduction, a negative calorie surplus can be achieved mainly through a decrease in the amount of carbohydrates. When planning the diet, the focus should be on consuming carbohydrates with a low glycemic index, such as rice, tapioca, whole-grain pasta, whole-grain rye, and oat flakes.
Beneficial fats in diet
The percentage of beneficial fats in the diet can fluctuate depending on specific goals. On average, it is around 30%, but it can be reduced to as low as 10%. Individuals engaged in heavyweight lifting exercises in the build-up phase can even decrease the fat content in the diet to as little as 0.3 g per kg of body weight, which can result in undesirable side effects such as fatigue, irritability, headache, etc. It is essential to provide adequate amounts of fats, primarily plant-based, such as olive oil, flaxseed oil, grape seed oil, seeds and nuts, as well as fats contained in fatty fish.
Number of meals during the day
The ideal number of meals to consume throughout the day ranges from 4 to 6. The entirety of this depends on the established caloric requirement of the diet. It is advantageous to partake in smaller portions more frequently, particularly if the plan entails a significant amount of calories. This aids in preventing digestive system overload, sensations of fullness, or digestive discomfort, as well as hunger episodes induced by extended gaps between meals. Furthermore, it facilitates the provision of suitable protein portions in each meal.
Meals to bolster physical exertion
Prior to engaging in physical activity, it is essential to provide the body with an adequate amount of energy by consuming a suitable meal. A pre-workout meal should be consumed at least an hour before commencing the exercise routine, and it should contain protein, carbohydrates, and fat. Upon completion of the training, it is necessary to replenish the body's energy reserves. The meal should contain an adequate amount of protein and carbohydrates. Fats may be present but are not essential. Opinions regarding the consumption of fats after training are divided, with some considering them unnecessary, while others include them in the meal.
Hydrating the body
Fluids constitute an extremely important component of the diet. The body is composed of 70% water, which necessitates the continuous replenishment of these reserves. Individuals who are physically active should consume a minimum of 3 liters of water daily and remember to hydrate their body during workouts as well. The best and most natural source of water is still water, which should be the primary source of fluids for the body.
