It is often said that diet accounts for 80% of success and exercise only the remaining 20%. This is indeed true. If you work out hard in the gym, go running, cycling, and sweat in spinning, but do not change your eating habits, you will hardly see significant improvement.
There is no need to worry. If you want to lose weight or shape your figure, it is not necessary to give up the food you love. It's okay to have chocolate, fried cheese with fries, or sirloin with seven dumplings, just don't eat it every day. The basis of your diet should be foods that provide your body with what it needs.
Follow the 80:20 rule
80% of your diet should consist of quality foods, the remaining 20% can be filled with less nutritious food. Do not try to divide food in your head into good and bad. All food provides your body with energy and nutrients, only some have more than others.
The basis of your diet should consist of foods such as meat, rice, couscous, bulgur, pasta, legumes, vegetables, fruits, dairy products, wholemeal bread, nuts, oatmeal, etc. There is no need to give up anything, just try to choose higher quality options. Instead of chocolate yogurt with balls, buy high-protein cheese. Instead of regular consumer bread, start buying wholemeal. Replace salami with honest high-percentage ham. You don't necessarily have to shop in sports nutrition stores. Foods suitable for an athlete's diet can also be bought in a regular supermarket.
It is not necessary to count proteins
Many beginner athletes get the impression that they must eat a lot of protein and as few carbohydrates as possible, after which they supposedly gain weight. While proteins are important, building a diet solely on them is not enough. The body also needs carbohydrates, from which it gets energy. Fiber is equally important for good digestion, as are fats, and it is advisable to choose healthy fats. You can get them from avocado, butter, coconut oil, nuts, etc.
In addition to carbohydrates, fats, proteins, and fiber, it is important to focus on other nutrients, minerals, and vitamins. You don't have to monitor them in any way, just try to have as varied a diet as possible. Living on chicken and rice is bad in the long run. Look at general recommended tips on eating, regeneration, or directly look at recommendations for an ideal diet for athletes.
Poor diet hinders success
Can't imagine what foods your body should get valuable nutrients from and which ones are better to avoid? Then it's better to get advice. An expert will explain the basics and guide you to create an ideal diet. Over time, you will understand what is good and what is not, you will find out what foods suit your body. A diet is not a universal matter. Something different suits everyone, so forget about a general diet you found somewhere on the Internet. It would only hinder your success. No one says you will have to pay a nutritionist forever, it's about teaching you the basic principles.