With the right diet, runners can lose weight.
"Runner's World" warns that 100 extra calories a day can add up to a weight gain of 10 lbs. in one year. Runners should eat enough to fuel their runs, but not overeat because they think they exercised enough from running. Your eating habits must match your running habits. And, if you wish to lose weight, you must carefully balance your food intake with your calorie output by choosing what you eat carefully.
Carbohydrates
According to "Runner's World," carbohydrates should be about 50 percent of the calories in your diet. The best source of carbohydrates are fruits and low-starch vegetables such as apples, bananas, carrots and asparagus. Use caution when eating all other carbs, including high-starch vegetables, pasta, rice, breads, cereal and crackers.
Protein
"Runner's World" notes that protein should be 25 percent of the calories in your diet. Lean protein is best, but if you opt for fattier protein sources, eat less. Lean proteins include chicken or turkey breast, shellfish and egg whites. Fattier protein sources include hot dogs, pork and dairy products.
Fats
Fats are an important part of healthy eating, and "Runner's World" recommends eating 25 percent of your calories from fat. Some of the best choices include full fats like olive oil, avocados and olives. Nuts are also a rich source of fats.
Liquids
"Women's Health" advises keeping your liquid intake to water, coffee, tea and skim milk. Many drinks contain calories that can easily pack on extra weight.
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