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Fasting and excessive dietary restrictions are not always the right path to weight loss, as any fitness trainer will tell you. As a rule, you should choose either to “punish” your body with hunger and deprivation, or to train, eating according to all the rules of the fitness menu. The effectiveness of fitness training directly depends on the energy reserve and quality of food. Hunger forces the body to look for reserves and accumulate adipose tissue literally “out of thin air,” while proper nutrition gives the body the necessary energy for activity and building a new body.
Fitness menu, what are its secrets?
Attempts to lose weight by eliminating almost all valuable foods from the diet, as a rule, do not end well. The first thing that threatens in this case is starvation of the body, stress, which is very difficult to get out of on your own. The second is the reluctance to continue the fight against overweight and a shameful flight from the “battlefield”, simply put, a breakdown. After all, it is difficult to endure nausea and dizziness, the constant desire to eat something forbidden.
You need to lose weight without driving yourself to exhaustion, but by helping your body adjust to the right lifestyle and normalize metabolism, including sugar and cholesterol levels. Only careful and scientific approach will ensure weight loss without harm to health, without returning to the hated extra pounds.
Due to the fact that many people today dream of losing weight correctly, fitness nutrition is gaining great popularity with its special menu aimed at providing the body with everything necessary for healthy functioning, on the one hand, and for weight loss, on the other.
The classic fitness menu looks rather meager at first glance, but it is what allows you not to starve, but also not to oversaturate the body with calories. This is the most normal diet that you can and should adhere to not only for the period of losing weight, but for the rest of your life. Of course, out of habit, giving up all kinds of snacks and buns, a person will feel some discomfort, which, however, quickly passes as he enters a new rhythm of life. The fact is that our body is capable of being very flexible and adapts almost instantly, especially if innovations benefit it. Those who want to lose weight without harming their health should learn that there are no special fitness products, there is only strict control over the consumption of all products! This applies to both their caloric content and quality composition - that is, you need to eat all simple foods, creating a balanced diet. As you can see, there is nothing new in these theses - eat everything, but in reasonable quantities.
What composition should a fitness menu have?
During the day, it is recommended to consume up to 60% carbohydrates, about 20% proteins and no more than 28% fats. At the same time, the supply of nutrients should not be spontaneous and intermittent; you need to eat in such a way that the body does not have time to starve or experience stress. By getting used to certain times of food intake, the body will have no reason to accumulate energy reserves, that is, adipose tissue. In calories per day, the fitness menu looks like this:
- for men it is approximately 2000-25000 kcal;
- for women a little less, about 1800 kcal.
The main thing is to try not to underestimate or exceed these indicators.
As we have already said, the eating schedule should be smooth and constant, ideally there should be five meals, and each of them should meet the requirements of the time of day. So, breakfast is the highest calorie meal (500 kcal), lunch is light, lunch is a little heavier, afternoon snack is very light, dinner is equal in calorie content to afternoon snack.
The point of breakfast is to give the body starting energy for life - the breakfast fitness menu necessarily includes carbohydrates and fiber, that is the best option there will be a combination of cereals, nuts, dried fruits, honey, jam. Maybe a little dark chocolate. Another breakfast option is protein and carbohydrates (cottage cheese and raisins).
At lunchtime it’s time for protein foods - this can be lean meat, fish, seafood, turkey and chicken, legumes, rice, buckwheat. Such food will provide the body with proteins for growth. muscle mass and complex carbohydrates, plant fibers for strength.
The fourth meal includes green tea and lean cottage cheese, fruits.
For dinner you can afford proteins from the same menu as for lunch. You can have vegetables as a side dish, but with a minimum of starch. The iron rule “do not eat after six” can be slightly pushed back if the visit gym scheduled for later. There should be at least an hour and a half between eating and training.
As you can see, there is nothing wrong with a fitness diet!
Fitness diet menu for those who train with weights
In this case, you need to organize your meals in such a way that you receive four to five servings of protein per day (150 g of chicken breast, lean fish, seafood, 180 g of low-fat cottage cheese, six proteins, 200 g of tofu cheese - to choose from).
Dietary fiber – you need to eat three servings of it per day. These are vegetables and fruits, greens (250 g of salad, a couple of apples or oranges, one banana, one grapefruit, 200 g of vegetables - to choose from).
Complex carbohydrates - you need to eat two servings a day (150 g of porridge, 50 g of bran bread).
Healthy fats - one serving (30 g of nuts or seeds), a spoonful of vegetable oil.
Sample weekly fitness menu
Menu for Monday
- A serving of oatmeal or boiled buckwheat (150 g)
- A serving of low-fat cottage cheese (200 g)
- A serving of vegetable soup without potatoes (200g)
- 40 g dried or rye bread
- A serving of boiled lean fish (150 g)
- A serving of boiled brown or brown rice
- A serving of greens, tomatoes and cucumbers salad (approximately 300 g)
- Two fruits
Menu for Tuesday
- A portion of healthy porridge
- A portion of low-fat cottage cheese
- A portion of meat broth
- A piece of rye or bran bread
- A serving of boiled meat (lean beef, chicken) – 200 g
- A serving of fresh vegetable stew
- A little olive or vegetable oil
- A couple of fruits
Menu for Wednesday
- A portion of porridge on water
- A portion of low-fat cottage cheese
- A couple of hard-boiled eggs
- Cabbage and cucumber salad serving (300 g)
- A little vegetable oil
- Glass of yogurt
- A couple of fruits
Menu for Thursday
- A portion of porridge on water
- A serving of sour cream (not higher than 10% fat content)
- Several biscuits
- A serving of fish broth with vegetables
- Some rye or bran bread
- A portion of boiled lean fish
- A serving of boiled jacket potatoes (200 g)
- A serving of salad from greens and fresh vegetables (300 g)
- A couple of bananas
Menu for Friday
- One banana
- A handful of dried apricots or prunes
- Handful of raisins
- A handful of dates or figs
- A couple of oranges or half a grapefruit
- One apple
- A glass of low-fat yogurt
Menu for Saturday
- A serving of porridge on water (150 g)
- A portion of cottage cheese
- 1 hard-boiled egg
- One banana
- A serving of chicken broth
- A piece of bran bread
- Vegetable salad serving (300 g)
- Small portion of boiled turkey
- A serving of cooked durum wheat pasta
- Glass of fresh juice
- Several pieces of biscuits
Menu for Sunday
You can eat everything, but in reasonable quantities.
Fitness menu recipes
Naturally, the preparation of soups, cereals and salads in the fitness menu is slightly different from the traditional one. So, soups are cooked in unsalted lean meat or fish, sometimes vegetable broth, usually without potatoes. Salads are prepared from fresh vegetables and herbs, seasoned with lemon juice or a small amount of vegetable oil, taking it into account in the total calorie content. Porridges are boiled in water without salt and sugar or prepared by steaming without cooking.
For example:
Buckwheat porridge
Half a glass of pure buckwheat is steamed with a glass of boiling water and covered overnight. In the morning the buckwheat is ready.
But don't be alarmed, not all dishes are so meager, sometimes you can treat yourself to more colorful and tasty dishes.
Broccoli soup
Products:
200 g broccoli
one onion
one clove of garlic
2 tbsp olive oil
4 glasses of water
0.5 cups cream
one zucchini
green
1 tbsp. spoon of Worcestershire sauce
3 tbsp. spoons of sunflower seeds
seasonings to taste
How to cook:
You need to disassemble the broccoli into florets, chop the onion and garlic, fry with the broccoli in oil, add water and simmer for ten minutes. Chop the zucchini into small cubes, add to the vegetables and cook for five minutes, season with herbs and seasonings, salt and finally pour over the sauce and sprinkle with seeds.
Tomatoes stuffed with salad
round tomatoes - 4 pcs.
two apples
boiled potatoes – 1 pc.
200 g boiled lean beef
one lightly salted cucumber
2 tbsp. spoons of low-fat, lean mayonnaise
ground black pepper and salt
How to cook:
First, prepare the filling for the tomatoes. To do this, finely chop an apple, boiled potato, cucumber and boiled beef, season with mayonnaise.
Now we cut off the tops of the tomatoes and remove the pulp with a spoon, leaving five to seven millimeters of pulp on the inside of the skin, lightly salt the inside and stuff it. Bake in foil or simmer, serve with lettuce.
In fact, any light dish can be classified as a fitness menu, but it is very important to calculate the calorie content before eating it.
One of the most common reasons for stopping fitness training is an incorrectly chosen diet, which does not provide the body with energy and does not provide the opportunity to fully restore strength by the end of the day. next training session. Or, on the contrary: you seem to have the strength, and train regularly, but there is no result, or, worse, the result is exactly the opposite of the desired one.
In order for sports to be fun and beneficial, you need to choose the right fitness nutrition.
Nutrition during fitness should ensure that the body receives a sufficient amount of proteins, vitamins, carbohydrates, minerals, fats, and fluids. If this rule is not followed, then instead of health and beauty, such sports will lead to physical and moral exhaustion. That is why, only a properly selected diet will make the body beautiful and strong, normalize the ratio of muscle and fat tissue, and also exercise at a fairly high intensity, while avoiding the rapid onset of fatigue.
Fitness: nutrition for girls and women
Often, for women, the main goal when visiting the gym is. It is important to remember that proper nutrition during fitness for weight loss in no case involves strict restrictions and especially hunger strikes. The key components of the diet when doing fitness are proteins and carbohydrates. Very often, girls are afraid of carbohydrates when losing weight. But it is necessary to understand that the latter supply the body with energy and provide nutrition for the brain. The body stores carbohydrates in the form of glycogen, which accumulates in muscle cells and the liver and is consumed during sports. Therefore, if there is a deficiency of carbohydrate foods in the diet, carrying out full-fledged intensive training becomes problematic - energy reserves are quickly exhausted and the body gets tired.
Nutrition during fitness, even for the purpose of losing weight, can be not only healthy, but also truly tasty.
Let's figure out what proper nutrition should be for girls when doing fitness, allowing them to get the most out of them.
Squirrels
It is difficult to imagine sports nutrition without the presence of a sufficient amount of proteins in it: it is these substances that play the role building material for muscles. Therefore, if you don’t eat enough protein, your muscles won’t be able to become more resilient and stronger. In addition, if you are doing fitness to lose weight, it is important to include proteins in your diet: the process of burning fat is impossible without the participation of proteins.
Nutritionists recommend calculating the daily requirement for proteins, fats and carbohydrates when doing fitness using special calculators, based on body weight, physical activity and other factors. Similar calculators are easy to find on the Internet, but on average the need for protein, as the most important “body builder,” can be characterized as follows: if a person’s life activity is not associated with heavy physical labor, then the body needs to receive 1-1.2 grams of protein from food per 1 kg of weight. That is, a person weighing 60 kg needs an average of 60-70 grams of protein per day; all further calculations are carried out taking into account specific corrections for activity coefficients.
- eggs;
- cheese, milk, cottage cheese and other dairy products;
- fish;
- bird;
- low-fat meat;
- seafood;
- legumes
It is recommended to limit the intake of animal fats as much as possible. At the same time, you cannot stop eating foods containing healthy polyunsaturated fatty acids. These substances are necessary for the full functioning of the body, in particular the cardiovascular system.
Immediately before exercise, you should avoid eating foods containing fats. Such food is slowly digested and can significantly interfere with the full performance of exercises during training. You can read more about how to better plan your meal schedule before exercise in our article.
Good sources polyunsaturated fats:
- vegetable oils (especially olive, flaxseed, mustard, sunflower, soybean, peanut);
- bold and semi-bold sea fish(for example, salmon, herring, trout, tuna).
Sesame also contains many useful minerals and vitamins, walnut, almonds, spinach and other greens.
Carbohydrates
Fitness nutrition for weight loss must necessarily include slow (complex) carbohydrates, ensuring a uniform supply of energy. Those who decide to lose weight should avoid consuming fast (simple) carbohydrates. In general, nutritionists recommend that girls who train to lose weight consume slow carbohydrates before exercise, and after exercise, sometimes a small amount of fast carbohydrates is allowed. For example, immediately after a workout, you can drink a protein-carbohydrate cocktail with a predominantly protein rather than carbohydrate component. The main points of nutrition after physical activity are presented in our article.
Good sources of slow carbohydrates:
- cereals (in particular, buckwheat);
- pasta made from durum flour;
- vegetables;
- mushrooms;
- “non-sugar” fruits (apples, citrus fruits);
- berries (for example, cherries).
Drinking regime
Compliance is as important as diet. To prevent dehydration, it is extremely important to ensure sufficient fluid intake. You should drink at least 1.5 liters of liquid per day. Experts also often advise maintaining water balance. So, during intense training, it is recommended to drink water in small, regular portions (sips).
You should eat 1.5–2 hours before training: you need slow carbohydrates and protein; Fatty foods are prohibited.
If the above-described meal was absent, then 30 minutes before class you can drink a protein-carbohydrate shake.
During training, you are allowed to drink small sips of water every 15 minutes.
If the goal is not just to lose weight, then you can eat immediately after training, but you are allowed to eat no more than 100 grams of a product containing fast carbohydrates. For example, you can eat a banana or drink a glass of fruit juice.
A full meal is allowed no earlier than 2 hours after class.
It is important to know that even if the main goal of training is to lose weight, fasting on the eve of fitness classes is strictly contraindicated.
When creating an individual menu, one should not forget about its balance and variety. You should also include products that are minimally processed: you should give up processed foods, fast food, and refined foods. Preference is given to simple dishes, especially those prepared steamed and in the oven.
Girls should remember that when doing fitness (including for weight loss), the basis for success is. At the same time, you need to be prepared for the fact that the effect of diet and training is not immediately noticeable. However, thanks to a well-chosen diet and proper training you can soon achieve lasting results without harming your own health.
diet , fitness ,
And the most noticeable results in getting rid of excess weight can be achieved by combining both methods. However, a “regular” diet and a diet for losing weight through physical activity are far from the same thing. If you want to "build" perfect body, then you need to adhere to a special nutrition plan, and not limit the body in calories or the elements it needs.
How to choose a power mode
Fitness diet for men and women is different. For girls who usually engage primarily in cardio exercises and training to “tighten” their figure, sports nutritionists advise consuming more carbohydrates with a low glycemic index (about 50% of the total diet), and also not forgetting that fats, especially omega-3 fatty acids, - beneficial for the body. The average daily fat intake should be at least 20%, the remaining 30% protein.
Men who want to achieve muscle definition and muscle strength should pay more attention to protein intake (up to 40% of total daily norm) and carbohydrates - for weight loss it is worth reducing their consumption to 35-40%, for weight gain - increase to 55%. Fats are limited to 20%, and during active muscle building the norm is 25%.
The main rule of a fitness diet for weight loss is fractional meals: 4-5 times a day, as well as maintaining water balance. Consuming enough water directly affects the effectiveness of training and the condition of the body.
For reference
Calculation of water consumption norms is carried out individually according to special formula. You should also drink water according to a certain system to prevent.
Sample nutrition menu on training days
Breakfast: 15 minutes after waking up, drink a glass of warm water, maybe mixed with half a spoon of honey. After about half an hour - a protein dish (scrambled eggs without butter, omelette with tomato).
Lunch: Whole grain toast with low-fat cheese or a small portion of oatmeal/granola.
Dinner: wholemeal pasta or steamed buckwheat (40-50 grams dry), chicken breast or red fish (100-150 grams), vegetable salad. Afternoon snack before training: 100 ml of low-fat natural yogurt or cottage cheese with the addition of fresh berries/unsweetened fruits.
Post-workout snack: apple\orange\half a grapefruit. Dinner: a small steamed chicken cutlet or a portion of lean white fish with a salad of green vegetables. 1.5-2 hours before bedtime, you can drink a glass of low-fat kefir with fiber.
It is important to remember that if the workout is scheduled for the morning, you need to have breakfast no earlier than 1.5 hours after its end. If fitness is scheduled for the second half of the day, then it is better to have lunch 2-3 hours before, eat an afternoon snack an hour before class, and dinner 2 hours after. Well, if you visit the gym late in the evening, it is better to have dinner in advance; it is not recommended to eat after a late workout.
Sample menu on non-training days
Breakfast: a glass of water with honey after waking up. After 30 minutes: a serving of cottage cheese with berries or whole grain flakes with pieces of fresh fruit and berries.
Lunch: 100 ml of natural yoghurt without fillers, 100-150 grams of fruit (except banana and grapes).
Dinner: light vegetable soup, a portion of brown or wild rice\boiled buckwheat\steamed chickpeas with vegetable salad and 100-150 grams of chicken or white fish.
Afternoon snack: 50 grams of nuts or a small portion of carrot salad with olive oil.
Dinner: a portion of steamed fish with vegetables or a salad with tuna canned in its own juice. 1.5-2 hours before bedtime, you can also drink kefir or low-fat yogurt with added fiber and cinnamon for taste.
You can diversify the menu with various variations of vegetable and fruit salads, hot cereal dishes, soups, smoothies and cocktails made from yogurt and berries. Fans healthy eating They know many recipes for delicious and healthy desserts that will only benefit your figure.
Important!
To maintain a healthy diet, foods such as refined sugar, white bread and pastries, mayonnaise-based sauces, sweet carbonated drinks, sausage and sausages, and fast food are unacceptable.
What changes await you
The combination of a fitness diet will almost certainly give tangible results in the shortest possible time: the body will become slimmer and stronger, the skin will gain elasticity and radiance, and the mood will improve. However, to achieve good results, it is worthwhile to correctly distribute physical activity and develop an individual menu that will promote fat loss and muscle gain.
IN experienced trainers will be able to give you all the necessary advice regarding diet and useful exercises that are right for you. They will be able to choose a training program for you so that, alternating between strength and cardio exercises, you can not only lose weight, but also make your body healthy and beautiful.
Sticking to a weekly fitness menu is important to achieving your goal - beautiful figure. Without a healthy diet, efforts in sports will be in vain. A special role is given to fitness nutrition for weight loss. Fitness menu for the week for girls - this is also an opportunity to purchase beautiful relief figures. An effective fitness diet for weight loss, a weekly menu for which we will consider below, is a chance to get in shape in a short time.
The result of losing weight depends 70% on what food you consume and 30% on exercise. Fat burning is not affected by the number of calories, but by the balance of fats, carbohydrates and proteins that you eat and how many meals per day. WITH proper diet the result will be quick and long lasting. What foods are suitable for a fitness diet and how to create an approximate weekly fitness menu for women?
Features of fitness nutrition
Photo 1. Complete fitness menu for a week including complex carbohydrates(pasta, rice, zucchini), protein (eggs, meat) and fiber (carrots, broccoli, greens)
Following a weekly fitness menu is an integral element of winning a beautiful body. Fitness nutrition for the week includes all the necessary substances to make the body feel comfortable. The fitness food menu for the week, which we will consider below, is strict but effective. The fitness menu for the week includes 1900 calories. So, the general features of fitness rules include:
- natural products;
- regime;
- ban on heavy food evening time;
- water balance;
- balanced nutrition before and after training.
Naturally produced products are the key to beautiful toned body and a lever to improve the health of the body as a whole. Natural products are healthy image life. Canned and processed foods from supermarket shelves are not included in the list healthy products.
Photo 2. Proteins, slow carbohydrates and a minimum of fats are the basis of a fitness diet.
The regime assumes two key points: calorie content and nutrition by hour. Even for a large man who has decided to lose weight, 1900 calories per day is enough, but for girls, 1300-1400 calories are considered the norm when losing weight. Eat small meals 3 to 7 times a day.
Heavy food in the evening is taboo. Cottage cheese, apples, low-calorie fruit dessert - yes, fried potatoes - no. Staying hydrated is an element of a healthy food diet. Supplying the body with water during sports helps maintain beneficial microelements in the body.
Feeling lethargic, irritable, dry mouth and weight not decreasing when regular classes fitness indicate a lack of water. Maintain fluid balance in your body and drink water more often, at least a few sips.
Before training, do not eat for at least 2-3 hours in order to lose weight. If you want to have a snack, then eat fruits, low-fat dairy products, and cereals. After training, it is recommended to have a snack immediately and then fast for 2-3 hours.
The calorie content of the diet is 60-70% of the daily value. So, if a girl has 1250 calories, then on a fitness diet she is recommended to consume 875.
Photo 3. Compliance drinking regime increases the effectiveness of a fitness diet.
Products for diet
The right products- the key to your quick results. Sweet and fatty foods are not recommended. What other principles should you follow to lose weight?
If you want to follow a fitness diet for 2 weeks or more, include the use of multivitamin complexes so that the body does not suffer from a lack of vitamins.
Photo 4. Vitamin complexes containing iron, calcium, zinc, phosphorus, and cobalt are needed to prevent vitamin deficiency in the diet.
Fitness nutrition for a week is based on three pillars: fats, carbohydrates and protein. The components must be in balance. If you use them correctly, you will not feel hungry, although this is normal when you change your diet.
The statement that carbohydrates are harmful to health and beauty is fundamentally false. But fitness nutrition uses slow rather than fast carbohydrates. They create a feeling of fullness and due to this we eat less food.
Slow carbohydrates are rice, buckwheat, oatmeal, millet cereals, whole grain pasta, rye bread. Eat slow carbohydrates in the morning and sometimes at lunchtime so as not to suffer from hunger.
Photo 5. Products containing slow carbohydrates: legumes, potatoes, rice, corn, bread and wholemeal pasta, oatmeal
If you work out in the gym, then adding protein to your diet will affect the relief of your muscles. Main protein foods: chicken, fish, lean meat, eggs, milk and cottage cheese.
It is important to consume fats during a fitness diet. The dose of fat is a couple of tablespoons of vegetable oil, or 30 grams. nuts
Photo 6. Protein products: beef and chicken, fish, hard cheese, eggs, dairy products, legumes.
You might also be interested in:
Sample menu for the week
An example fitness menu for a week contains 5 meals a day. Substitutions of recipes are allowed, but not at the expense of calorie content.
Monday:
- Morning: omelet, oatmeal, glass of freshly squeezed juice;
- Snack: apple, 2 tablespoons of low-fat cottage cheese;
- Afternoon snack: 100 gr. chicken breast, rice with stewed vegetables;
- Snack: yogurt, vegetable salad;
- Evening: 100 gr. lean fish, 1 ripe pear.
- Morning: 1 orange, pearl barley, a glass of low-fat milk;
- Snack: 100 gr. cottage cheese with raisins;
- Afternoon snack: 100 gr. rice with a piece of lean beef;
- Snack: bran, vegetable salad;
- Evening: 100 gr. chicken fillet, boiled corn.
- Morning: 100 gr. muesli with yogurt, 1 apple;
- Snack: fruit salad with cottage cheese;
- Afternoon snack: stewed vegetables, 100 gr. lean fish, 1 orange;
- Snack: 2 apples;
- Evening: vegetable salad, boiled legumes.
- Morning: 2 boiled eggs, fresh juice;
- Snack: 100 gr. boiled rice, vegetable salad;
- Afternoon snack: 1 apple, 100 gr. chicken breast;
- Snack: fruit salad with low-fat yogurt;
- Evening: 100 gr. lean beef, a piece of rye bread.
- Morning: buckwheat, 2 eggs;
- Snack: 1 banana, low-fat yogurt;
- Afternoon snack: vegetable salad, 100 gr. rice;
- Snack: 30 gr. nuts, 2 apples;
- Evening: stewed vegetables, 100 gr. lean fish.
- Morning: a glass of milk, 2 boiled eggs;
- Snack: yogurt, 1 banana;
- Afternoon snack: 100 gr. rice, 200 ml juice;
- Snack: a portion of low-fat cottage cheese, oven-baked potatoes;
- Evening: fruit salad, yogurt.
Sunday:
- Morning: omelette, 200 ml juice;
- Snack: 1 banana, 100 gr. rice;
- Afternoon snack: 100 gr. chicken breast, a portion of durum wheat pasta;
- Snack: yogurt, 1 apple;
- Evening: 100 gr. lean beef, 1 peach.
Photo 7. A small amount of nuts will complement your diet well, because they contain healthy fats
When changing your fitness menu, it is recommended to count calories and not add fatty foods. You can supplement the fitness menu for one week, the recipes of which we have reviewed, with the dishes below. Stick to this daily diet for 2-3 weeks.
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The table shows an alternative version of a weekly fitness diet.
Fitness diet recipes
The fitness diet, the weekly menu for which we have reviewed, will allow you to lose up to 6 kg of excess weight. Fitness food menu for the week is a combination of healthy and delicious dishes. In order for the fitness diet, the menu for one week for which we have reviewed, to become not a test for you, but entertainment, we invite you to prepare delicious and healthy dishes.
An omelette with shrimp will be a nutritious breakfast, after which you will not have an appetite for a long time. The set of products is minimal, but the benefits are colossal. If you don’t have shrimp on hand, then any other seafood products will do; take advantage of the variety of food in supermarkets and markets.
Ingredients:
- 2 eggs;
- 100 ml milk;
- 6 boiled shrimp;
- salt and pepper to taste.
Beat milk and eggs and add spices to them. Pour the mixture into a microwave or oven safe dish and add the shrimp. Bake until done (10-15 minutes).
A smoothie is a crazy vitamin cocktail. Make it from any vegetables and fruits, however, we recommend using berries.
Photo 8. Smoothies can be made from fruits (kiwi, peaches, bananas) or berries (strawberries).
Ingredients:
- 1 banana;
- 100 ml milk;
- a handful of your favorite berries.
Mix the ingredients using a blender. Serve both warm and cold.
Even an ordinary vinaigrette is considered dietary dish. Use this salad recipe in your fitness menu for weight loss for a week.
Photo 9. Vinaigrette of beets, carrots, cucumbers, peas and sunflower oil.
Ingredients:
- 1 beet;
- 1 carrot;
- 100 gr. legumes;
- 6 tablespoons of green peas;
- 1 pickled cucumber;
- Olive oil to taste.
Boil beets and carrots and cut into cubes. Chop the cucumber into small pieces. Mix the ingredients, add olive oil, pepper and salt to taste.
Diet and training regimen for fitness classes
The fitness nutrition regimen for a week during the training period is divided into three stages: nutrition before, during and after training.
Photo 10. A vegetable snack of tomatoes, corn and greens between workouts will help you achieve a toned figure faster.
Pre-workout meals include maximum proteins and carbohydrates and no fat. Proteins are needed to keep muscles full of energy during training, because it is protein that delivers amino acids to them. Supplement pre-workout meals with black tea, which mobilizes fat and the body uses it as fuel.
Drink more fluids during your workout. If you are tired after exercise, you are dehydrated. Drink water sports drinks or juices. Citrus fresh fruits are an ideal option.
The main advantage of fitness nutrition is its effectiveness and the fact that it is a “full” diet. Fasting in this mode does not threaten, and fat burning occurs due to intense physical training.
After class, have a snack within the first 20 minutes. If you don't eat anything, you'll burn fat but not gain muscle. It is preferable to eat a portion of slow carbohydrates, or enjoy a protein shake. Eliminate fats. It is also not recommended to eat meat after a workout. Avoid caffeine 2 hours before and after your workout.
Video: Fitness menu for the week
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The fitness diet is not a new way to burn fat and build beautiful body. This is an improved system with an integrated approach to solve the problem of excess weight. For women and men who are on their way to ideal figure, fitness is in a great way achieve the desired result.
The rules of a fitness diet for weight loss are inextricably linked with training in the gym.
Maintaining a balance of proper and healthy nutrition with physical activity gives excellent results in the process of burning fat. Daily activities with a trainer or independently carried out in gym where there are a lot of people. Communication with like-minded people helps in work, allows you to share impressions and achieved success. Home training is less effective than training with a qualified trainer.
Compliance with the rules and nutritional regimen of a fitness diet ensures the achievement of high results from physical training. It is recommended to consume a lot of calories, 1300-1800 per day. You should eat 5 times a day, controlling the size of the dishes. At the same time, women do not deny themselves carbohydrates, meat or fish dishes Oh. A fitness diet provides a choice of foods and determines the time for eating.
You should eat well 2 hours before physical activity. The resulting carbohydrates and proteins will give the body the energy it needs to perform physical exercise. During physical activity, at least two to three sips every 15-20 minutes. Consuming enough fluid allows the body to achieve efficient combustion fat during training.
Authorized Products
A fitness diet requires strict control over the nutritional system. For fast burning fat required during physical activity optimal quantity carbohydrates and proteins. “Slow carbohydrates” are best suited for this purpose. They are called slow for their low rate of absorption by the body. Slow processing ensures a uniform and long-term supply of energy needed during fitness classes. The feeling of fullness lasts 3-4 hours.
Squirrels playing important role for building and strengthening muscle tissue.
During active physical activity, all muscle groups are involved. They warm up and “work” as they perform the exercises. After exercise, amino acids and protein are required to strengthen muscle tissue. If not enough is supplied, the muscles after training do not strengthen, but rather weaken. In this case, improper nutrition can lead to muscle dystrophy.
A fitness diet for weight loss requires attention and control, especially when consuming fat. You can’t exclude them from your diet, but it’s better to choose them. They serve to absorb fat-soluble vitamins, participate in cell division, promote tissue elasticity, and ensure normal functioning of the endocrine and central nervous systems.
Although water is not a food product, it occupies an important place in the fight against excess weight.
Pure filtered or mineral water Without gas, it removes toxins from the body and products of the breakdown of fat and protein. Water also saturates cells with oxygen, without which the formation of healthy cells and a toned figure is impossible. List of basic products recommended by nutritionists and professional trainers for good nutrition during fitness:
- Skim milk, cottage cheese, sour cream, yogurt;
- Brown and white rice, and oatmeal. You can supplement the menu with other cereals;
- , some trainers recommend using only proteins;
- Freshly squeezed fruit, berry, vegetable juices and;
- Meat and poultry without fat. You can boil, stew, sometimes bake;
- Fish and seafood must be included in the diet along with meat;
- Nuts;
- only unrefined and high-quality (, sunflower);
- Fresh fruits, berries, vegetables and herbs in season.
In addition to the recommended ones, the fitness diet determines foods that need to be excluded from the daily menu. To quickly burn accumulated fat, you should remove from your diet foods and dishes that contribute to excess weight gain. First of all, these are smoked, spicy and fried foods, desserts and sweet pastries, fast food. It is recommended not to use processed foods and limit potato consumption. It is better to cook your own food from fresh ingredients.
Menu for the week
The main advantage of the nutritional system is not only its effectiveness, but also the fact that it is a “full” diet. Fasting in this mode does not threaten, and the process of burning fat occurs through intense physical training. Sample menu for a week for women and girls is as follows:
Monday
- Breakfast: orange or water, yogurt;
- Second breakfast: up to 20% fat, berry smoothie;
- Lunch: stewed veal, tomato, sweet pepper;
- Afternoon snack: cottage cheese, peach, whole grain bread;
- Dinner: boiled meat, boiled beans or corn
Tuesday
- Breakfast: rice with dried apricots and nuts, 2 squirrels, 2 plums;
- Second breakfast: peach, 30 gr. low-fat hard cheese;
- Lunch: rice with vegetables, boiled or steamed turkey fillet;
- Dinner: steamed fish, green salad, pear or.
Wednesday
- Breakfast: scrambled eggs in a frying pan without oil, vegetable smoothie, with water;
- Second breakfast: whole grain bread, lettuce, tomato, cottage cheese;
- Lunch: boiled turkey, steamed rice, apple;
- Afternoon snack: a glass of vegetable juice, 1 tbsp. spoon of oat bran;
- Dinner: a piece of salmon baked with sweet pepper and lemon.
Thursday
- Breakfast: oatmeal on water with nuts and berries;
- Second breakfast: boiled rice, apple;
- Lunch: boiled chicken, vegetable salad, peach;
- Afternoon snack: yogurt, berries or fruits;
- Dinner: baked chicken, grilled vegetables, pear.
Friday
- Breakfast: buckwheat porridge with water, steamed omelette, vegetable juice;
- Second breakfast: yogurt, a handful of raspberries and almonds;
- Lunch: Stewed chicken with onions and peppers, apple and carrot salad;
- Afternoon snack: yogurt, baked potatoes;
- Dinner: vegetable salad, boiled shrimp.
Saturday
Sunday
- Breakfast: steamed eggs, buckwheat porridge with water;
- Second breakfast: baked potatoes, greens;
- Lunch: boiled rice, baked fish, vegetables;
- Afternoon snack: yogurt, a handful of cherries and walnuts;
- Dinner: Baked veal with herbs, fresh vegetables.
Recipes for proper and healthy eating
In the process of burning fat, proper nutrition is important element. A fitness diet involves intense physical activity and the body must have enough strength to perform the exercises. are simple and preparation is not difficult for most women.
Protein omelet
To make an omelet, you can use whole eggs or just the whites. Milk can be replaced with vegetable broth or boiled water. To prepare an omelet, beat 3 eggs and half a glass of milk with salt. The resulting mixture is placed in a greased form and placed on a steamer rack. In steam mode, the dish is cooked for 20 minutes. After the specified time, the finished omelette is placed on a plate and supplemented with fresh herbs and vegetables if desired.
Boiled fish
Fish recipes usually involve baking, frying or salting fish. Fish boiled in salted water seems too bland and tasteless. To enhance taste and appetite, add bay leaf, green or onions, carrots and herbs. Herring, mackerel, pink salmon, salmon, hake, pollock, etc. are suitable for cooking. The carcass should be thoroughly cleaned and gutted, cut into portions. Place fish pieces into boiling water and cook until tender. Cooking time depends on the type of fish. Mackerel and herring will be cooked in 7 minutes, salmon in 15, and hake pieces are cooked in 35 minutes. Boiled or baked potatoes and steamed rice are served as a side dish. The dish should be supplemented with fresh vegetables and herbs.
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So that a fitness diet leads only to fat burning and extra pounds, but did not cause muscle building, you should not eat anything for 2 hours before and after training. It is recommended to eat a high protein meal 2 hours after exercise.
A feeling of lethargy, irritability, dry mouth and weight that does not decrease during regular exercise indicate a lack of water. You should maintain hydrobalance in the body and drink water more often, at least a few sips.
Whenever discomfort in the area of the stomach, headache, nervousness, constant fatigue, you should consult a specialist and adjust your diet. There is a lack of vitamins and other nutrients.
A fitness diet will not give immediate results. Weight loss of several kilograms per week is recognized good result burning excess calories and fat. Before starting a diet, you should consult your doctor. Especially for people suffering from diseases in which intense physical activity is contraindicated.
