A healthy diet is not a one-size-fits-all approach that applies equally to everyone; it varies from person to person. It depends on factors such as the presence or absence of illness, body type, weight or body fat levels, and even the amount of exercise. If someone is not desperately aiming for a muscular physique with chiseled abs but exceeds the appropriate level of exercise, then a restrictive diet is not necessarily beneficial for health. This information, introduced by the American health information media 'Everyday Health,' explores diets based on exercise levels.

 

I should also eat some carbohydrates and sweet snacks.

 

Carbohydrates, especially refined carbohydrates, have emerged as enemies of obesity and health, leading to the popularity of low-carbohydrate diets. Of course, there is no need to consume excessive carbohydrates relative to energy expenditure, but low-carb diets that do not consider physical activity levels can actually cause energy deficiency and harm health, according to exercise experts. When overall body energy drops, metabolism becomes sluggish, leading to decreased exercise capacity and an increased risk of injury.

 

Consuming complex carbohydrates rich in fiber, such as whole wheat and brown rice, is often emphasized for dieting and health management over refined carbohydrates. However, this does not apply to everyone. If your weight is already at an appropriate level, or below it, or if your exercise volume is very high relative to your fitness level, consuming a moderate amount of refined carbohydrates at the right time can actually be beneficial for health. Refined carbohydrates are digested quickly, allowing for rapid replenishment of energy and recovery of vitality. Eating white bread, sweet snacks, or fruit before prolonged high-intensity exercise can help you sustain your workout by providing the necessary energy.

You don't have to insist on only salad and chicken breast.

 

For those who have already made exercise a part of their lives beyond just health, increased activity levels require more calorie intake. In such situations, eating only chicken breast in salads every day can put a strain on the body. Adding olive oil and a little more fruit to the salad still makes it difficult to gain enough strength for muscle movement.

 

That doesn't mean you should eat fast food or fried foods excessively. The idea is to focus on relatively high-calorie yet healthy foods such as sweet potatoes, avocados, animal dairy products, peanut butter, and salmon, without being overly obsessed with calorie counting. Eating a sandwich with salad, peanut butter, and jam alongside a chicken breast salad can actually be a healthier diet.

In the case of milk, there are instances where it is replaced with plant-based protein drinks such as soy milk or almond milk, but this is also not recommended. Animal-based milk contains higher amounts of fat, protein, and carbohydrates, which help improve athletic performance. When exercising outdoors in the sunlight, it is important to consume proper fats by drinking milk or similar beverages so that our bodies can properly absorb the vitamin D that is difficult to obtain.

 

Is it necessary to eat three meals a day? It's okay to eat more often.

 

Many people believe that to enhance exercise effects, they should reduce their meal portions and frequency. However, as mentioned earlier, people who engage in a lot of physical activity burn more calories, so eating more frequently to prevent energy depletion actually helps maintain health. According to sports nutrition experts, for active individuals, eating about four times a day with meals every 3 to 4 hours is most appropriate. If you finish work around 6 PM and exercise afterward, it is effective to have breakfast around 7 or 8 AM, lunch at noon, another meal around 4 PM, and then after work, exercise immediately followed by dinner.

 

 

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It seems like diet and exercise always go hand in hand.

The amount I eat and the amount of exercise are both too difficult.

Control what you eat. Also control the amount of exercise, haha.

I think it would be good to write diaries about these things.