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what's the best diet to follow if you're starting to jog and work out? (lemmy.ml)

submitted 2 weeks ago by sarah2653@lemmy.ml to c/asklemmy@lemmy.ml

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weeks ago I found out I'm getting a bit fatter and I don't like that. I started running and working out 2 hours a day a week ago.

My diet so far: on a budget, but without extras like artificial sauces or ready to eat meals. I usually eat lots of whole bread without anything on it (I used to mix it with cheese or butter, but Iḿ cutting that out), lots of turkey breasts to prepare stews with tofu, veggies like cabbage, carrot and cauliflower, no pastries, no alcohol. No coffee but tea.

I invariably have to eat bread with my meals, because otherwise I won't feel full, but I also eat bread at night and apparently, carbohydrates are not supposed to be ingested that late. What could I substitute bread with?

I run before having breakfast, but I don't know if I should dinner less and reduce my bread intake at dinner. OTOH going to bed feeling hungry seems to be a bad idea, or am I supposed to go to sleep feeling hungry? Is there any advantage to doing this?

I may eat a cheese sandwich while at work if I have nothing else at hand.

What works for you?

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[–] Zagorath@aussie.zone 15 points 2 weeks ago

If your goal is to get generally healthy, exercise is brilliant. Don’t be afraid to walk on your runs at first to allow you to recover and keep running.

If your goal is to lose weight, diet control is the most important thing. Exercise can actually make things worse if you aren’t careful, because your body will instinctively want to eat more. You’ll probably need to make sure that you don’t eat more kilojoules after starting exercise than you already eat now. But also as the other reply said, cut your carbs, add more protein (necessary to help your body repair itself after the damage that exercise causes) and veggies. Lots of leafy greens especially.

And what carbs you are eating would be better as whole meal and/or multigrain, rather than white bread/rice and plain pasta.