Full day of eating | 2 weeks to EVLS Prague | Kateřina Vomáčková

My first start of this season will be EVLS Prague, where I will be competing in the wellness fitness category for the first time, which I am really looking forward to, as I admire this category the most. Today I will show you what I eat throughout the day in preparation.

Let's take a look at what I'm including in my diet in my current preparation

Unprocessed foods

I try to limit foods in my diet that are too chemically processed and opt more for foods that are so-called "clean", as they keep me full for longer and are also more beneficial for digestion.

I'm not trying to say that processed foods are evil, quite the opposite. It's all about moderation and it's important to know that even if you overdo it with healthy foods, you won't automatically be healthy and fit.

Getting enough fibre

I couldn't do without vegetables in my diet. But it's not a good idea to overdo it as your digestion wouldn't work properly afterwards. Whether you are on a diet or in the maintenance or weight gain phase, you need to have enough fibre in your diet as without it, all the other nutrients would not get into your body.

More bulky food

See first sub. Unprocessed foods are more bulky than processed ones, so I prefer to choose, for example, sweet potatoes as a side dish rather than pastries, as there is more volume and this is desirable for me when there is already quite little food for me.

It has helped me a lot to include, for example, pure egg whites in my diet for the last meal, as you can make a big pancake style pancake out of it and eat it for much longer than cottage cheese, which I chose for example when I was trying to gain muscle mass and was in excess.

You can watch the full video here

What we should pay attention to in our diet

Variety

The basis of a healthy diet is a varied diet. Which for example for me could be even more varied, but we need to take into account that training for bodybuilding competitions is not healthy in itself, as we are trying to get to the lowest percentage of body fat with the help of more energy expenditure and less calorie intake. So if your goal is to be healthy, you should try to incorporate more variety of foods into your diet than I currently do. Right now I'm restricted to a smaller intake, so I choose more or less similar types of food, especially ones that will keep me full for a long time.

Individuality

We are all different. You probably hear this very often, but it's the holy truth. What suits someone may not suit someone else. If you want to look like one of your fitness stars, please don't copy exactly what he/she does. You probably won't look like him/her on it. The most common thing I see with clients is that they eat like Pamela Reif, who is very socially famous. But first of all, they don't have the genetics that Pamela has and the day time expenditure that she has. If we all did the same thing, everyone would look different. That's why it's a good idea to find a qualified trainer or nutritionist to guide you on the right sustainable path, and together you'll come up with a plan that fits you exactly and gets you the results you dream of.

As long as we enjoy it and look forward to the food

Probably the most important point for me. I've met clients who followed a diet style of as few calories as possible and were still limited to maybe 4 ingredients per day. Just hearing that gives me chills. And as you can see for yourself, you don't have to eat only chicken and broccoli all the time in a diet to get in nice shape, even on that race diet. You have to look forward to that food.

Avoid extremes

If you want to lose weight sustainably, then do everything gradually and avoid going from one extreme to the next in the first place. For example, if I've been on a 3000kcal weight gain phase and my mometal goal is to lose 10kg, it won't be ideal to go to 1800kcal on the first day of the diet and vice versa. Do things rationally and most importantly don't be afraid of that food and exercise.