Running is the best exercise for improved overall health. It keeps the body active, energetic, and fit and helps regulate weight. However, if you aim to lose weight solely by running, you need to focus on diet besides covering long miles daily. What, when, and how to eat will positively impact your weight loss journey. The best diet for runners to lose weight mainly includes a balanced combination of protein, carbohydrates and fats to keep them fueled and satisfied, which results in maintaining a good weight. However, the amount of macronutrients will vary depending on weight, height and energy expenditure. Runners should also focus on their calorie intake to recover and perform properly.
Read more to learn what are the best foods to eat for running and weight loss.
Best Diet For Runners To Lose Weight & Stay Energetic
Want to burn fat, but strenuous exercises are not your cup of tea? Don’t be disappointed; you can still lose weight just by running and altering your diet. Here are the best foods for runners to add to their diet for weight loss.
#1 Avocado
If you are looking for the best diet for runners to lose weight, add avocado to it. It has more potassium than bananas, an essential ingredient for runners. It helps runners run harder and longer. The MUFA (Monounsaturated Fatty Acids) present in Avocado help people stay full for a long time and keep the craving away.
#2 Whole Grain
You need a certain amount of carbohydrates even if you are following a weight loss diet plan. Carbohydrate-rich foods such as quinoa, bulgur, amaranth, and whole wheat are the best diet for runners to lose weight. These will fuel your body while providing you with the fibre you need for a healthy body.
#3 Eggs
Eggs are the powerhouse of protein, which means energy, the runners’ best friend. Another fact about eggs is that they are more easily digestible than any other protein-rich foods or bars. Therefore, those who are trying to lose weight should include eggs in their diet for running and weight loss. It is the best way to lose weight while running.
#4 Sweet Potatoes
Sweet potatoes are the most underestimated carb source. Plus, they are rich in other nutrients, such as Vitamins A and Potassium, that benefit a runner’s diet plan. Therefore, sweet potatoes are the best diet for runners to lose weight since they provide energy to run harder while helping you manage weight.
#5 Nuts
Apart from plant-based food items and whole grains, nuts are also included in the diet for runners. They are packed with proteins, fibres and unsaturated fats that are linked to lower inflammation, weight loss and improved health. Nuts provide the energy an athlete needs to perform on the field. As you choose running for weight loss, nuts will keep you full for longer, making it the best diet for runners to lose weight.
#6 Lean Meat
When choosing the best foods to eat for running and weight loss, lean meat deserves a place. It is rich in iron and Vitamin B, which help convert carbohydrates into the fuel required to power you while running. Besides this, it helps build muscles while you burn excess fat from the body, making it the best diet for running and weight loss.
#7 Frozen Berries
If you plan the best diet for runners to lose weight, add frozen berries. They are rich in antioxidants, minerals and vitamins that boost your energy during the workout. Its antioxidant properties eliminate the impurities from the body, which results in reducing weight. Therefore, frozen berries are among the best foods for weight loss.
Bonus Tip – Drink Lots Of Water
Drinking enough water daily is probably the solution to all problems. Water keeps you hydrated and also removes toxins from the body, which reduces excess fat. So drinking lots of water is a win-win remedy. You can also add some energy drinks like Red Bull to your diet, but in a moderate way.
Running is the best exercise, whether you are a fitness enthusiast or want to keep yourself fit but can’t perform a strenuous gym workout. It burns calories, builds muscles, improves heart health, increases metabolism, and keeps the digestive system healthy. It can also improve sleep and mood. Just 30 minutes of running in a moderate way will take you a long way. Then why wait? Start your fitness journey today!
Frequently Asked Questions
How much should I eat to lose weight while running?
If you want to lose weight from running only, you must consume 1,200-1,500 calories daily.
Does running slim legs?
Running impacts your overall body. So whether you are looking to reduce fat from the face, stomach or legs, running can effectively burn fat through the body.
How do you breathe when running?
Most runners breathe through the nose and mouth. However, studies suggest that inhaling through the nose and exhaling through the mouth is the ideal way to breathe while running. It brings more oxygen to the brain and muscles.
How to warm up before running?
Warming up before running is necessary to prepare your body. You just need to move your body parts while standing in one position.
- Heel to butt
- Knee to chest
- Hip rotation
- Knee circle
- Forward skip
- Shoulder rolls
- Leg swings
- Arm circles
- Mountain climbers
- Forward and side lunges
What is the best time for running?
Morning and evening are both ideal times for running. You can pick your time according to your schedule. However, morning is preferable to evening because of its higher fat-burning capacity.
