If you are an active runner looking to eat a low-calorie diet, you must first decide your goals. Consider how much weight or body fat you are looking to lose as well as how competitive you are as a runner. If you are a casual runner, you may not need to be as exact with the food you eat. However if you are an extremely active or competitive runner, you must balance your weight loss desires with maintaining your body's ability to perform. Focusing on adequate calories, carbohydrates and protein is crucial. Very few "diets" exist that fully account for these unique issues.
Eat Adequate Calories
To lose weight you need to eat fewer calories than you burn, which is often called an "energy deficit." Your body then uses its own energy stores, such as fat, to make up the difference. However, it is important that you do not eat too few calories, as this will severely limit your body's ability to recover after runs and will negatively affect performance. Consuming 500 fewer calories than you burn every day will result in a weight loss of one pound a week and should still allow for decent maintenance of performance. But be aware that any sustained low-calorie diet will limit your body's ability to replenish its energy stores for high levels of performance.
Runners Need Carbohydrates
The primary fuels your body uses for running are carbohydrates and fat. While your body can use its own stores for energy, you have far fewer carbohydrate reserves than fat. Therefore it is important that you focus on replenishing your carbohydrate-based energy stores, known as glycogen, with your meals. Additionally, consuming adequate carbohydrates keeps your body from breaking down your muscles for energy. According to "Nutrition for Exercise and Sport" by Marie Dunford and J. Andrew Doyle, a very active 155-lb. runner may need anywhere from 1400 to 1960 calories from carbohydrates to maintain his glycogen stores, which equals almost nine cups of pasta or 23 pieces of bread. This amount may be more than someone can consume on a low-calorie diet and as a result performance may be affected.
Protein Maintains Muscle
Protein is another important nutrient, as it provides your body with the building blocks you need to maintain your lean muscle mass while you are losing body fat on a low-calorie diet. According to "Nutrition for Exercise and Sport," an active 155-lb. runner should consume between 340 to 380 calories from protein, which equals about 10 oz. of lean meat, poultry or fish. Remember you also get protein from other foods such as dairy, eggs, whole grains, vegetables, beans, nuts and tofu.
The Ornish Diet
The Ornish diet, named after the well-known cardiologist Dean Ornish, focuses on consuming a high-fiber, low-fat vegetarian diet and eating small, frequent meals. According to the World's Healthiest Foods' review of the Ornish diet, certain foods can be eaten whenever you are hungry, such as fruits, vegetables, beans and grains, while non-fat dairy products, egg whites and low-fat packaged foods should be eaten in moderation. Dr. Ornish recommends staying away from meat and high-fat foods. Overall, the diet becomes about 60 to 70 percent carbohydrate, 20 to 30 percent protein and about 10 percent fat.
While the Ornish Diet is generally healthy, the low-fat, vegetarian focus can potentially lead to vitamin B12, calcium, iron and essential fatty acid deficiencies. Therefore, Dr. Ornish recommends you supplement those nutrients if you follow the diet. Additionally, long-term commitment difficulties may arise due to the restrictive nature of the diet. Be sure to speak with your physician before starting a new diet or eating regimen.
A Well Balanced Diet
The easiest low-calorie diet you can maintain as a runner is the one that allows you to keep your energy high during runs while gradually losing weight. A few small changes to your current diet could be all you need! Try adding more whole grains to your diet, such as replacing breakfast cereal with oatmeal, white bread with whole wheat or white rice with brown rice. The added fiber will keep you fuller longer and reduce cravings between meals. Eating more fresh fruits and vegetables not only gives you more fiber, but also extra water and vitamins that your body can use for recovery from long runs. Finally, you can reduce your calorie intake while maintaining a good protein intake by choosing lower-fat dairy and meat options such as skim milk instead of 2 percent and taking the skin off of a roasted chicken breast.
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