Athletes can consume up to 12,000 calories in a day. Due to their level of activity, athletes must consume a high-calorie diet rich in carbohydrates, protein and fat. But non-athletes only require about 2,000 to 2,500 calories a day, and the high-fat, carbohydrate-rich diet athletes consume can leave non-athletes feeling tired and sluggish. The best diets for non-athletes are those that focus on portion control and healthy eating.
Mediterranean Diet
The Mediterranean diet minimizes the consumption of red meats, sweets and butter, in exchange for healthy alternatives, such as olive oil, nuts, fruits, vegetables and seafood. The Mediterranean diet focuses on plant-based foods and monounsaturated fat. Eggs, yogurt, lean chicken and cheese are eaten in moderation. Eating a Mediterranean-style diet can reduce the risk of heart disease, lower cholesterol and stabilize blood sugar. Since the Mediterranean diet focuses on healthy eating and reducing the consumption of refined sugars, simple carbohydrates, butter, and meats high in fat, eating Mediterranean-style meals can improve your health while reducing your waist line.
DASH Diet
DASH, or Dietary Approaches to Stop Hypertension, focuses on the consumption of healthy eating to prevent or treat high blood sugar. The DASH diet may also prevent cancer, heart disease, diabetes and osteoporosis. Unlike most fad diets, which last but a few weeks and often produce only short-term weight loss, the DASH diet consistently requires a healthy approach toward eating. Although the DASH diet isn't designed for weight loss, the diet's focus on healthy choices for meals and snacks can help you to drop pounds. The DASH diet limits the amount of sodium you consume in a day. On the standard DASH diet, you can eat up to 2,300 milligrams of sodium each day. On a 2000-calorie-a-day diet, you should consume 6 to 8 servings of whole grains, four to five servings of high fiber vegetables and fruits, two to three servings of low-fat or fat-free dairy, six or fewer servings of lean meat and fish, and only two to three servings a day of fats and oils. The DASH diet limits the consumption of saturated fats to less than 10 percent of your total caloric intake. Although you can still consume sweets on the DASH diet, you should only have five or fewer servings a week.
Considerations
Unlike athletes, who require a high-carbohydrate diet to perform their best, eating too many simple carbohydrates, as a non-athlete, can leave you frequently hungry and can raise levels of insulin, triglycerides and cholesterol. Complex carbohydrates, protein and fiber, on the other hand, remain in the stomach longer than do sugars and processed foods, reducing hunger and caloric intake. Fiber can also lower the number of calories absorbed from food. Avoid candy bars, pastries, white bread, cookies and soda, as these foods will fail to fill you adequately.
Warnings
The most effective diets are those that promote healthy eating as a lifestyle choice. Just as athletes must eat foods that fuel their bodies and maintain their health, so do non-athletes. Fad diets don't always produce lasting results and, like any dietary regime, if you return to your previous eating patterns, you'll regain the weight you lost. Some fad diets can also have deleterious side effects, leading to dehydration or vitamin deficiency.
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