1.Se should take 3 to 5 small pieces of fruit each day, preferably with skin. Do not take more than one piece a day of bananas, figs, custard apples or avocados.
2.Hay to drink 2 to 3 liters of water every day. Especially on a hot day or intense training. You have to distribute the water throughout the day, avoid drinking too much at meals.
3.Si one day is impossible to follow the diet, nothing happens, but keep in mind the extra calories to compensate with training, best running time increasing smooth. Do not eat less the day before or the day after order not to unbalance your metabolism.
4.Debes respect the 5 meals of the diet. It is important not miss more than three hours without eating. If your days are very long, a snack or two, either in the morning or before bed, with fruit or low-fat dairy to avoid catabolic metabolism and protein degradation.
5.Prueba a red Pu Erh tea every day, it helps eliminate fluids and fat loss without large doses of caffeine.
6.The semi-skimmed milk are natural.
7.Hay to make two dishes of vegetables each day, either as vegetables or steamed vegetables or salads or as a pot.
8.Hay to take 3 to 4 servings of fish each week, preferably grilled or cooked without sauces.
9.The meat must be ordered in the carnage of lean meat or fat.
10.Si think that not eating anything after running is a good trick to lose extra weight you’re wrong. It is best to take after training to be in the next half hour to run the perfect blend of carbohydrates and protein to be recovered as soon as possible for your race.
* Fatty sausages (chorizo, salami, mortadella, salami, etc.).
* Sweets and homemade pastries
* Bread and biscuits
* Butter and cream
* Chocolate bars
* Soft drinks sweetened
* Alcoholic beverages
Snacks if hungry
* Homemade fruit juice
* Barrita hypocaloric
* Toasted bread with little olive oil and tomato, or tuna or low-fat triangles or honey