Contrary to what many people think, the word "diet" does not mean a plan you follow for a couple months. If you are serious about losing weight, you will need to follow this plan for life. The most important factor in strength training and weight loss is your diet. Your diet needs to consist of all three macronutrients -- protein, carbohydrates and fat. Macronutrients are essential nutrients required by the body in large amounts.
Protein
The most important macronutrient is protein. Protein is responsible for repairing and rebuilding muscle after a workout. Amino acids are the building blocks of protein. Your body does not store amino acids so it needs amino acids daily to make new protein. The recommendation for protein intake for resistance-trained individuals is 0.6--0.8 g/lb body weight. Therefore, a 120 lb. woman would need between 72 to 96 g of protein per day. Animal proteins, such as, chicken, fish, beef and poultry are the best sources of protein. Choose the leanest cuts of meat because they contain the least amount of fat.
Carbohydrates
According to the Harvard School of Public Health, carbohydrates provide your body with the fuel it needs to sustain energy levels throughout the day and especially during your workouts. The best sources of carbohydrates are complex carbohydrates, such as brown rice, sweet potatoes and whole grains. Fruits and vegetables are also good sources.
Fat
Not all fats are equal. Healthy fats, such as olive oil, avocados and varieties of nuts, are the proper forms of fat that should be eaten in place of butter or lard. This is because they contain unsaturated fats, both monounsaturated and polyunsaturated. According to MayoClinic.com, unsaturated fats in place of other fats lower your risk of heart disease by lowering your cholesterol.
Example Diet
This is a sample day of a diet geared toward strength training and weight loss. For breakfast, one whole egg and two egg whites with a ½ cup oatmeal. For lunch, 4 oz. turkey breast on two whole wheat slices of bread with four slices of avocado and lettuce and tomato, and an apple. For dinner, 4 oz. grilled salmon, 1 cup asparagus and salad with 1 cup spinach and 1 tsp of olive oil and lemon to taste. Snacks between meals should consist of protein and carbohydrates, such as ½ cup cottage cheese and ½ cup pineapple.
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