Fitness enthusiasts set fitness goals based on weight loss or muscle gain. Diet and nutrition plays an important role in the success of reaching the goals. Sometimes people use a 30 day fitness diet to achieve quick results. These diets have many advantages but should be completed by considering every detail.Food Groups
During a 30 day fitness diet maintain a balance of every food group. The food groups include a mixture of carbohydrates, protein and fat spread throughout meats, grains, fruits, vegetables, dairy and oils. Aim for about 40 percent of total calories from carbohydrates, 30 percent from protein and 30 percent from fat.
Daily Caloric Needs
Daily caloric intake is essential to the success of a 30 day fitness diet. Adjust caloric intake based on fitness goals. For weight loss, calories need to be reduced by 500 every day to achieve 1 pound lost each week. For weight gain, calories should be increased and evenly distributed between carbohydrates, proteins and fats.
Calculating daily caloric needs is a three-step process. The first step is completed by taking your current weight and multiplying by 10 for females and 11 for males. If a male weighs 150 lbs., his initial figure is 1,650 calories.
Step two involves determining the activity level factor---0.2 for sedentary, 0.3 for somewhat active, 0.4 for active and 0.5 for extremely active---and multiplying the factor by the number found in step one. For example, the 150 lb. male who is active will have an activity level factor of 60.
Step three determines calories needed for digestion and absorption. Take the numbers from the first two steps and add them together and multiply by 0.1. The 150 lb. active male will have a digestion factor of 171 (1,650 + 60 x0.1 = 171).
Add all three numbers from the previous steps for the daily caloric needs (1,650 + 60 + 171 = 1,881).
Calculating daily caloric needs is a three-step process. The first step is completed by taking your current weight and multiplying by 10 for females and 11 for males. If a male weighs 150 lbs., his initial figure is 1,650 calories.
Step two involves determining the activity level factor---0.2 for sedentary, 0.3 for somewhat active, 0.4 for active and 0.5 for extremely active---and multiplying the factor by the number found in step one. For example, the 150 lb. male who is active will have an activity level factor of 60.
Step three determines calories needed for digestion and absorption. Take the numbers from the first two steps and add them together and multiply by 0.1. The 150 lb. active male will have a digestion factor of 171 (1,650 + 60 x0.1 = 171).
Add all three numbers from the previous steps for the daily caloric needs (1,650 + 60 + 171 = 1,881).
What to Eliminate
A 30 day fitness diet should be free of preservatives and other additives. Read the ingredient labels on every food item and look for added preservatives, sodium, chemicals and sugar. Reduce the intake of empty calories---calories that do not provide nutritional value---such as soft drinks and candy.
Benefits
Thirty day fitness diets can provide a number of benefits based on overall fitness goals. Eliminating empty calories and preservatives can have a positive effect on overall health. Controlling daily caloric intake can assist in weight loss or muscle gain. Following a strict diet plan for 30 days can also create a habit of healthful eating that could last a lifetime.
Considerations
Always consider energy levels during the 30 days. For example, if you are feeling tired and sluggish during the day, increase the intake of calories. Also increase the amount of daily calories if you experience rapid weight loss. Consider your individual body type and changes in activity level when looking at caloric needs. Consult a physician before starting any new fitness or diet program.
References
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