, such as fruit, vegetables and legumes, will control your hunger and appetite naturally.The South Beach Diet(Headline, £6.99) Take away tip Have a healthy mid-morning and mid-afternoon snack, whether you're hungry or not. Try hummus with raw vegetables or a low-fat

. With a focus on fruit, vegetables, whole grains, low-fat protein foods, nuts, beans and lentils, the foods you eat will result in a steady level of sugar in the blood stream. "You will be full of energy, which is perfect for runners," says Bean.Take away

, first placed a filling between two slices of bread. Nowadays there is a vast array on the shelves of supermarkets and delis. So, what’s best for runners? There are seven factors to consider – calories, carbohydrates, protein, fat, saturated fat, fibre

-vitamins, which convert carbohydrate to energy and are low in fat. As a general rule, the shorter the ingredients list, the higher the nutritional value. Avoid sugary and refined cereals such as cornflakes, rice cereals, puffed cereals (wheat, corn or rice

in whole grains, and unique fats in seeds, nuts and dairy. And it’s the whole package, working together, that promotes good health and peak athletic performance. Getting the 50-plus nutrients every runner needs daily, from real food, is easy. Follow

-and-true staples will help you break out of a food rut while transforming your diet and your stride. Out Peanut butterIn Almond butter Good For Good cholesterol, bone health Almond butter has about the same amount of total fat as peanut butter but almost twice

nutrients work together with thousands of other compounds, such as colour pigments in fruits and vegetables, special starches and fibres in whole grains, and unique fats in seeds, nuts and dairy. And it’s the whole package, working together, that promotes

, it stimulates your body to produce more Human Growth Hormone (HGH), which helps increase muscle mass and burn fat.But these metabolism increases don’t come easy. You need to stress the muscle with heavy weights and fewer repetitions, which is the opposite of how

an extra 500 to 1,000kcal. It's more exciting than it sounds: the further you run, the better your body becomes at conserving carbohydrates and relying on fat as fuel. You become a better fat-burning machine. A good way to start burning more calories

).Essential Fats Yes, you do need a certain amount of fat in your diet. In fact, many people aren’t getting enough of a particular group of fats called omega-3s, despite the fact that deficiency may contribute to the development of heart disease