The 10 Best Diet for Runners to Lose Weight

Runners try to maintain their body mass index or BMI. It is the world standard of fitness measures. Still, many of the runners have noticed weight gain. One of the reasons for putting their weight up is due to wrong diet intake. Here, we have discussed the proper diet for runners to shed their excess weight, which is necessary to return to a normal BMI level.

Best Diet for Runners to Lose Weight Fast

1. Water


Water is one of the main ingredients in your food. Yet, the runners have to drink more water before and after running. It helps in hydration. It works to maintain body metabolism well. If you are not getting sweat while running, you will gain weight. If you wish to lose weight, it is advisable to drink half a liter of plain water before running. You must drink water after running too. On average, you must intake 6-ltr of water by adding in your culinary smoothies, fresh fruit juice, green tea, and drink plain water after every meal you eat. It will help in losing weight naturally.

2. Greek Yogurt

Greek Yogurt

You would have heard about Greek Yogurt. If it is not available in your country, you can purchase them through online grocery stores. It will be better to buy full-fat Greek Yogurt for the runners. It has many nutritional values for protein synthesis. It helps in regain muscles strength. It repairs muscles fibre. It will help you if you consume full-fat Greek Yogurt in your diet during dinner. It will help to reduce excess body weight due to the presence of casein and proteins. It will be better to add 50mg of full-fat Greek Yogurt to your food recipes. You can check online for full-at Greek Yogurt recipes if you are not aware of them.

3. Avocado


The poly-unsaturated fatty acids and potassium present in Avocado help runners to lose weight naturally. It also helps in regulating body fluids. A runner will see they sweat more after consuming Avocado as fresh juice or in smoothies. Thus, it helps in body hydration and burns your excess body fats through sweat. Put some Avocado to your diet can help you to run extra miles. It is best for runners who have higher BML levels, which they have to reduce by running. It is advisable to consume fresh Avocado to get its nutritional benefits. You can check some Avocado recipes and prepare food if you are not willing to drink its juice.

4. Eggs


Every runner must consume a boiled egg during breakfast and dinner. It has B vitamins and antioxidants apart from high rich protein contents. It helps a runner to reach the extra mile. Thus, an over-weighted person can shed weight by consuming eggs daily. It will help you gain energy and shed overall excess body fats through sweat. The intake of a boiled egg is the best for runners. If you do not like to consume boiled eggs, you can check for some egg recipes online. You can add them to your culinary if you do not like their smell. It is a cheap source of bio-available protein for runners.

5. Nuts


Consuming 100-gms of nuts are the best for runners to lose weight. It contains a high amount of proteins and fibre. Yet, it is a good source of unsaturated fats. A runner can avoid protein bars by taking 50-mg of nuts while on the go for running. It will give you the energy to run the extra mile. You will also shed your overall body weight when you intake nuts in your food recipes. It is advisable to buy assorted nuts online. If nuts are growing in your region, you can buy them from a nearby provision shop. It will be better to chew the nuts well to get their health benefits.

6. Frozen Berries

Frozen Berries

Berries have rich polyphenols. It helps runners from oxidative damages. If you feel tired or exhausted after running, it is advisable to consume frozen berries. The frozen one contains rich antioxidants than the fresh farm berries. It is why frozen berries are the best for runners to shed excess body weight. Frozen berries are available in most online stores.

7. Fruits


Runners must make a habit to drink fresh fruit juice after breakfast and dinner. It will help you if you can drink lemon or orange juice. It has vitamin C and a good source of antioxidants. It helps in hydration for runners. It ultimately helps in weight loss. Drinking fresh juice will make a runner run extra miles without being exhausted. Thus, the more you run, the more you burn your excess body fats.

8. Whole Grains

Whole Grains

Consuming whole grains in your food recipes are the best for runners to lose weight. It is advisable to buy assorted grains for a month and prepare food daily by changing the grains in your diet. It will give overall health benefits in nutritional values. It helps to shed weight, as you will get the right quantities of nutrition. You can check whole grain recipes and prepare tasty foods. Yet, consuming boiled grains are the best for runners.

9. Lean Meat

Lean Meat

Animal proteins are essential for runners apart from proteins present in vegetables and grains.  A runner must consume lean meat to get the benefits of animal portions. It helps to strengthen the body muscles by repairing fibres. Lean meat does help in weight loss, and it contains less fat. Yet, you have to consume skinless chicken breast.  A runner must not consume roasted lean meat.

10. Tuna


The Tuna fish has a higher amount of Omega-3 fatty acids. It helps to improve your cardio health. A runner must consume Tune in curry forms. The fired and roasted Tune will lose its Omega-3 fatty acids. It is advisable to consume fresh Tune to get its overall nutritional benefits. It is a rich source of protein among the fish varieties. If fresh Tuna is not available in your region, you can order canned Tune online.

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