Fitness food for weight loss menu for the week. Fitness diet

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Starvation and over-restriction in nutrition is not always the right way to lose weight, any fitness trainer will tell you that. As a rule, it is worth choosing 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 supply and the qualitative composition of the food. Hunger makes the body look for reserves and accumulate adipose tissue literally “out of thin air”, while proper nutrition gives the body the energy it needs to be active and build 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, from which it is very difficult to get out on your own. The second is the unwillingness to continue the fight against overweight and a shameful flight from the "battlefield", simply speaking, a breakdown. After all, it is difficult to endure nausea and dizziness, a constant desire to eat something forbidden.

You need to lose weight, not bringing yourself to exhaustion, but helping the body tune in to the right lifestyle, normalize metabolism, including sugar and cholesterol levels. Only careful and scientific approach ensure weight loss without harm to health, without returning to 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 getting the body everything it needs for healthy functioning, on the one hand, and for losing weight, on the other.

The classic fitness menu looks rather meager at first glance, but it is it that allows you not to starve, but also not to oversaturate the body with calories. This is the most normal diet that can and should be followed not only for the period of weight loss, but for the rest of your life. Of course, out of habit, refusing 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 able to be very flexible and rebuilds almost instantly, especially if innovations are to its advantage. Those who want to lose weight and at the same time not harm their health should learn that there are no special fitness products, there is only iron control over the consumption of all products! This applies to both their calorie content and qualitative composition - that is, you need to eat all simple foods, making up a balanced diet. As you can see, there is nothing new in these theses - eat everything, but in reasonable quantities.

What should be on the fitness menu?

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 intake of nutrients should not be spontaneous and intermittent, you need to eat so that the body does not have time to starve, does not experience stress. Getting used to certain hours 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, this is approximately 2000-25000 kcal;

- for women a little less, about 1800 kcal.

The main thing is to try not to underestimate and not exceed these indicators.

As we have already said, the nutrition schedule should be even 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 most high-calorie meal (500 kcal), lunch is light, lunch is a little heavier, afternoon tea is very light, dinner is equal in calories to an afternoon snack.

The meaning 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 some dark chocolate. Another breakfast option is protein and carbohydrates (cottage cheese and raisins).

At lunch, it's time for protein food - it can be lean meat, fish, seafood, turkey and chicken, legumes, rice, buckwheat. Such food will give the body proteins for growth. muscle mass and complex carbohydrates, vegetable fibers for strength.

The fourth meal includes green tea and lean cottage cheese, fruits.

For dinner, you can afford proteins from the same menu that was at lunch. Vegetables can be garnished, but with a minimum of starch. The ironclad rule of “no eating after six” can be pushed back slightly if the visit gym scheduled for later. Between eating and training should take at least one and a half hours.

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 as to get 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 them per day. These are vegetables and fruits, greens (250 g of lettuce, 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 per 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.

Approximate weekly fitness menu

Menu for Monday

1. Portion of oatmeal or boiled buckwheat (150 g)
2. Portion of low-fat cottage cheese (200 g)
3. Portion of vegetable soup without potatoes (200g)
4. 40 g dried or rye bread
5. Portion of boiled lean fish (150 g)
6. A serving of boiled brown or brown rice
7. Serving salad of greens, tomatoes and cucumbers (approximately 300 g)
8. two fruits

Menu for Tuesday

1. Portion of healthy porridge
2. Portion of low-fat cottage cheese
3. Portion of meat broth
4. Slice of rye or bran bread
5. Portion of boiled meat (lean beef, chicken) - 200 g
6. Portion of fresh vegetable stew
7. A little olive or vegetable oil
8. Pair of fruits

Menu for Wednesday

1. Portion of porridge on the water
2. Portion of low-fat cottage cheese
3. Pair of boiled eggs
4. Portion of cabbage and cucumber salad (300 g)
5. A little vegetable oil
6. Glass of yogurt
7. Pair of fruits

Menu for Thursday

1. Portion of porridge on the water
2. Portion of sour cream (no more than 10% fat)
3. Several biscuits
4. Portion of fish broth with vegetables
5. Some rye or bran bread
6. Portion of boiled lean fish
7. Portion of boiled potatoes in their skins (200 g)
8. Portion of green and fresh vegetable salad (300 g)
9. Pair of bananas

Menu for Friday

1. one banana
2. A handful of dried apricots or prunes
3. handful of raisins
4. A handful of dates or figs
5. A couple of oranges or half a grapefruit
6. one apple
7. A glass of low fat yogurt

Menu for Saturday

1. Portion of porridge on the water (150 g)
2. Portion of cottage cheese
3. 1 hard boiled egg
4. one banana
5. Portion of chicken broth
6. Slice of bran bread
7. Portion of vegetable salad (300 g)
8. Small portion of boiled turkey
9. Portion of boiled durum wheat pasta
10. Glass of fresh juice
11. Several pieces of biscuit cookies

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 on 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 boiling.

For example:

Buckwheat

Half a glass of pure buckwheat is steamed with a glass of boiling water and closed overnight. In the morning, buckwheat is ready.

But don't be alarmed, not all dishes are so scarce, sometimes you can treat yourself to more colorful and delicious dishes.

Broccoli soup

Products:

200 g broccoli
one head of onion
one clove of garlic
2 tbsp olive oil
4 glasses of water
0.5 cup cream
one zucchini
greenery
1 st. tablespoon Worcestershire sauce
3 art. spoons of sunflower seeds
seasonings to taste

How to cook:

It is necessary to disassemble the broccoli into inflorescences, chop the onion and garlic, fry together with the broccoli in oil, add water and simmer for about 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.

Salad Stuffed Tomatoes

round tomatoes - 4 pcs.
two apples
boiled potatoes - 1 pc.
200 g boiled lean beef
one pickled cucumber
2 tbsp. tablespoons fat-free, lean mayonnaise
ground black pepper and salt

How to cook:

First, let's prepare the stuffing for the tomatoes. To do this, finely chop the apple, boiled potatoes, cucumber and boiled beef, season with mayonnaise.

Now we cut off the tops from the tomatoes and remove the pulp with a spoon, leaving five to seven millimeters of pulp on the skin from the inside, lightly salt inside and stuff. Bake in foil or stew, serve with lettuce.

In fact, any light dish can be attributed to the fitness menu, but it is very important to calculate the calorie content before eating it.

One of the most common reasons for stopping fitness is an incorrectly chosen diet, which does not provide the body with energy and does not make it possible to fully restore strength to next workout. Or, on the contrary: there seems to be strength, and trainings are held regularly, but there is no result, or, in total, worse: the result is directly opposite to the desired one.

In order for sports to be a joy and beneficial, it is necessary to choose the right fitness nutrition.

Nutrition during fitness should provide the body with a sufficient amount of proteins, vitamins, carbohydrates, minerals, fats, and fluids. If this rule is not respected, 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 adipose tissue, and also engage in 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 for fitness for weight loss in no case provides hard limits and especially hunger strikes. Proteins and carbohydrates are the key components of the diet for fitness. Very often, when losing weight, girls are afraid of carbohydrates. But you need to understand that the latter supply the body with energy and provide nutrition for the brain. In the body, carbohydrate stores are present in the form of glycogen, which accumulates in muscle cells and the liver and is consumed during sports. Therefore, with a deficiency of carbohydrate food in the diet, full-fledged intense training becomes problematic energy reserves quickly exhausted and the body gets tired.

Nutrition during fitness, even for the purpose of losing weight, can be not only useful, but also really tasty.

Let's figure out what should be the right nutrition for girls when doing fitness, allowing you 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 insufficient amounts of protein are supplied with food, the muscles will not be able to become more enduring and stronger. In addition, if you are doing fitness to lose weight, it is important to include proteins in the diet: the process of burning fat is impossible without the participation of proteins.

Nutritionists recommend calculating the daily need 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 in 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 with 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;
• lean meat;
• seafood;
• legumes.

It is recommended to limit the intake of animal fats as much as possible. At the same time, you can not stop eating foods containing useful polyunsaturated fatty acids. These substances are necessary for the full functioning of the body, in particular, the cardiovascular system.

Immediately before class, you should avoid eating foods containing fats. Such food is slowly digested and can significantly interfere with the full implementation of the exercises during training. For more information on how to make a better meal schedule before exercise, you can read in our article.

good sources polyunsaturated fats:

• vegetable oils (especially olive, linseed, mustard, sunflower, soybean, peanut);
• oily and bold sea ​​fish(for example, salmon, herring, trout, tuna).

Sesame also contains a lot of useful minerals and vitamins, Walnut, almonds, spinach and other greens.

Carbohydrates

Fitness nutrition for weight loss must necessarily include slow (complex) carbohydrates that provide a uniform supply of energy. The use of fast (simple) carbohydrates for those who decide to lose weight should be avoided. In general, for girls who train to lose weight, nutritionists recommend eating slow carbohydrates before exercise, and after fitness, sometimes a small amount of fast is allowed. For example, immediately after a workout, it is allowed to drink a protein-carbohydrate cocktail with a predominantly protein-, rather than carbohydrate-component. The main theses of nutrition after exercise 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 just as important as diet. To prevent dehydration of the body, it is extremely important to ensure sufficient fluid intake. At least 1.5 liters of fluid should be drunk per day. Also, experts often advise during fitness classes to maintain water balance. So, during intensive training, it is recommended to drink water in small regular portions (sips).

1.5–2 hours before training, you should eat: you need slow carbohydrates and protein; fatty foods are prohibited.


If the above meal was absent, then 30 minutes before class, you can drink a protein-carbohydrate cocktail.


During training, it is allowed to drink water in small sips every 15 minutes.


If the goal is not only to lose weight, then you can eat immediately after a workout, but you are allowed to eat no more than 100 grams of a product containing fast carbohydrates. For example, you can eat a banana, 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 weight loss, a hunger strike on the eve of fitness classes is strictly contraindicated.

When compiling an individual menu, one should not forget about its balance and diversity. You should also include in it products that are subject to minimal processing: you should refuse semi-finished products, fast food, refined food. Preference is given to simple dishes, especially steamed and in the oven.

Girls should remember that when doing fitness (including for weight loss), the basis of 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 well-chosen nutrition and proper training in a short time, you can achieve stable high results without harm to 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 “normal” diet and a diet for weight loss through exercise 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

The fitness diet for men and women is different. For girls who usually do mostly cardio and body-building workouts, sports nutritionists are advised to consume more carbohydrates with a low glycemic index (about 50% of the total diet), and also not to forget that fats, especially omega-3 fatty acids, - beneficial to the body. The average daily intake of fat should be at least 20%, the remaining 30% - protein.

Men who want to achieve muscle relief and muscle strength should pay more attention to protein intake (up to 40% of the total daily allowance) and carbohydrates - for weight loss it is worth lowering 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 nutrition: 4-5 times a day, as well as keeping the water balance. Consuming enough water directly affects the effectiveness of training and the condition of the body.

For reference
The calculation of the rate of water consumption is made individually according to special formula. You should also drink water according to a certain system in order to prevent.

Sample meal plan for training days

Breakfast: 15 minutes after waking up, drink a glass of warm water, mixed with half a spoonful of honey. After about half an hour - a protein dish (scrambled eggs without oil, scrambled eggs 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. Pre-workout afternoon snack: 100 ml low-fat natural yogurt or cottage cheese with the addition of fresh berries / unsweetened fruits.

Snack after workout: apple/orange/half grapefruit. Dinner: A small steamed chicken patty or a serving of lean white fish with green vegetable salad. 1.5-2 hours before bedtime, you can drink a glass of low-fat yogurt 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 it ends. If fitness is scheduled for the second half of the day, then it is better to have lunch 2-3 hours in advance, and eat an afternoon snack an hour before class, dinner - 2 hours after. Well, if you visit the gym late in the evening, then it is better to have dinner in advance, after a late workout it is not recommended to eat.

Sample menu for non-training days

Breakfast: a glass of water with honey after waking up. After 30 minutes: a portion of cottage cheese with berries or whole grain flakes with pieces of fresh fruits and berries.

Lunch: 100 ml of natural yogurt without fillers, 100-150 grams of fruit (excluding banana and grapes).

Dinner: light vegetable soup, a portion of brown or wild rice / steamed buckwheat / 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 the addition of 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 from yogurt and berries. fans healthy eating know a lot of recipes for delicious and healthy desserts that bring only benefits to the figure.

Important!
To maintain a healthy diet, products such as refined sugar, white bread and pastries, mayonnaise-based sauces, sweet carbonated drinks, sausages and sausages, fast food are unacceptable.

What changes await you

The combination and fitness diet will almost certainly give a tangible result in the shortest possible time: the body will become more slender and strong, the skin will gain elasticity and radiance, and the mood will improve. However, to achieve good performance, it is necessary to correctly distribute physical exercise and develop an individual menu that will promote fat loss and muscle building.

IN experienced trainers will be able to give you all the necessary advice about the diet and useful exercises that are just right for you. You will be able to choose a training program so that by alternating strength and cardio loads, you could not only lose weight, but also make your body healthy and beautiful.

Sticking to the fitness menu for the week is important to achieve the 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 a week for girls is also an opportunity to purchase beautiful relief figures. An effective fitness diet for weight loss menu for a week for which we will consider below is a chance to get in shape in short lines.

The result of losing weight depends on 70% of what food you consume and 30% on sports. 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 you eat per day. WITH the right diet the result will be fast and durable. What foods are suitable for a fitness diet and how to create a sample fitness menu for a week for women?

Features of fitness nutrition

Photo 1. A complete fitness menu for a week with the inclusion complex carbohydrates(pasta, rice, zucchini), protein (eggs. meat) and fiber (carrots, broccoli, greens)

Compliance with the menu for a week with fitness is an integral element of the victory for a beautiful body. Fitness nutrition for a week includes all the necessary substances to make the body feel comfortable. Fitness nutrition menu for the week for which we will consider below, strict but effective. Fitness menu for the week includes 1900 calories. So, the general features of fitness rules include:

• natural products;
• regimen;
• a ban on heavy food in the evening;
• water balance;
• balanced nutrition before and after training.

Products of natural production are the key to a beautiful toned body and leverage to improve the body as a whole. Natural products are healthy lifestyle life. Canned and semi-finished products from the supermarket shelves are not included in the list useful products.

Photo 2. Proteins, slow carbohydrates and a minimum of fats are the basis of a fitness diet.

Regime involves two key points: calorie content and nutrition by the hour. Even for a large man who decided to lose weight, 1900 calories are enough per day, for girls, 1300-1400 calories are considered the norm when losing weight. Eat small meals 3-7 times a day.

Heavy food in the evening is taboo. Cottage cheese, apples, low-calorie fruit dessert - yes, fried potatoes - no. Compliance with the water regime is an element of a diet with healthy food. The supply of water to the body during sports helps to retain beneficial trace elements in the body.

Feeling lethargic, irritable, dry mouth and not losing weight regular classes fitness indicate a lack of water. Maintain hydrobalance in the body and drink water more often, at least a few sips.

Before training, do not eat at least 2-3 hours in order to lose weight. If you want to snack, then eat fruits, low-fat dairy products, cereals. After training, it is recommended to have a snack immediately, and then refrain from eating for 2-3 hours.

The calorie content of the diet is 60-70% of the daily norm. So, if a girl has 1250 calories, then she is recommended to use 875 on fitness nutrition.

Photo 3. Compliance with the drinking regime increases the effectiveness of a fitness diet.

Diet Products

Right products- the key to your quick results. Sweet and fatty foods are not recommended. What other principles to follow to lose weight?

If you want to follow a fitness diet for 2 weeks, connect 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, cobalt are needed to prevent vitamin deficiency in the diet.

Fitness nutrition for a week rests on three pillars: fats, carbohydrates and protein. The components must be in balance. When used correctly, you will not be visited by a feeling of hunger, although this is normal when changing the regimen.

The statement that carbohydrates are harmful to health and beauty is fundamentally wrong. But fitness nutrition uses slow carbs, not fast carbs. They create a feeling of fullness and due to this we eat less food.

Slow carbohydrates are rice, buckwheat, oatmeal, millet groats, whole grain pasta, rye bread. Eat slow carbohydrates in the morning and sometimes at lunchtime so as not to suffer from hunger.

Photo 5. Foods containing slow carbohydrates: legumes, potatoes, rice, corn, wholemeal bread and pasta, oatmeal

If you are in the gym, then adding protein to your diet will affect the relief of your muscles. Key protein foods: chicken, fish, lean meats, eggs, milk, and cottage cheese.

Fats are important to consume during a fitness diet. Dose of fat - a couple of tablespoons of vegetable oil, or 30 gr. nuts.

Photo 6. Protein products: beef and chicken meat, fish, hard cheese, eggs, dairy products, legumes.

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Sample menu for the week

An example fitness menu for a week contains 5 meals per day. Substitution of recipes is allowed, but not to the detriment of calorie content.

Monday:

• Morning: scrambled eggs, oatmeal, a 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, 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;
• Snack: stewed vegetables, 100 gr. lean fish, 1 orange;
• Snack: 2 apples;
• Evening: vegetable salad, boiled beans.

• Morning: 2 boiled eggs, Fresh Juice;
• Snack: 100 gr. boiled rice, vegetable salad;
• Snack: 1 apple, 100 gr. chicken breast;
• Snack: fruit salad with low-fat yogurt;
• Evening: 100 gr. lean beef, a slice 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 of juice;
• Snack: a portion of low-fat cottage cheese, baked potatoes in the oven;
• Evening: fruit salad, yogurt.

Sunday:

• Morning: scrambled eggs, 200 ml of juice;
• Snack: 1 banana, 100 gr. rice
• Afternoon snack: 100 gr. chicken breast, a serving of durum wheat pasta;
• Snack: yogurt, 1 apple;
• Evening: 100 gr. lean beef, 1 peach.

Photo 7. A small amount of nuts will complement the diet well, because they contain healthy fats

When changing the fitness menu, it is recommended to count calories and not add fatty foods. Fitness menu for one week, the recipes of which we reviewed, you can supplement with the dishes below. Follow this daily diet for 2-3 weeks.

	Breakfast	Lunch	Dinner	afternoon tea	Dinner
Mon	Rice porridge on the water - 200 gr, with a small piece of butter one apple Sugar free coffee	Hard-boiled egg small cucumber Slice of whole grain bread	Fresh salad - cucumbers, Beijing cabbage, green peas, olive oil Baked fish - 200 gr	Low-fat cottage cheese - 100 gr One small apple Green tea with lemon	Baked or stewed chicken breast - 100 gr Boiled vegetables - 200 gr
Tue	Sandwich - rye bread, skim cheese and hard cheese one banana Unsweetened coffee or tea	Low-fat cottage cheese - 100 gr teaspoon of honey	Chicken broth - 200 gr Fresh salad - cucumbers, tomatoes, Beijing cabbage, carrots, lemon juice	Apple Tea with mint	Boiled chicken - 200-300 gr Two small cucumbers
Wed	Oatmeal porridge with honey Banana Unsweetened tea or coffee	Nuts - 50 gr Apple Green tea with lemon	Brown boiled rice - 200 gr Any stewed vegetables - 200 gr	Cottage cheese casserole with banana, semolina and low-fat yogurt - 150 gr Green unsweetened tea	Shrimps - 200 gr Tomato two cucumbers
Thu	Oatmeal with milk Any berries - 200 gr	Low-fat sugar-free yogurt - 100 gr Natural honey - teaspoon Any tea without sugar	Hake baked in the oven - 250 gr Sauerkraut - 150 grams	Fresh salad - tomatoes, cucumbers, low-fat sour cream	Baked Chicken Breast with Parmesan Two fresh cucumbers
Fri	Mashed potatoes - 200 gr, with a teaspoon of butter One egg, hard boiled medium cucumber	Kiwi couple Green tea	A bowl of rice soup with mushrooms Small piece of hard cheese Slice of whole grain bread	Cottage cheese casserole from low-fat cottage cheese, low-fat sour cream and raisins - 150 gr	Pollock for a couple - 200 gr Seaweed salad - 100 gr
Sat	Omelette unsweetened coffee	Banana Orange	Baked potatoes - 200 gr Baked mushrooms - 100 gr Chicken fillet - 70 gr	A glass of low-fat kefir medium apple	Low-fat cottage cheese - 150 gr Pair of apples baked with cinnamon
Sun	Barley porridge on water butter unsweetened tea	Banana	Vegetable casserole - 250 gr Boiled chicken fillet - 100 gr	Boiled shrimp - 150 gr Cup tomato juice	Steamed fish cakes - 150 gr Brown rice- 100 gr A glass of tomato juice

The table shows an alternative version of the weekly fitness diet.

Fitness Diet Recipes

The fitness diet, the weekly menu for which we reviewed, will allow you to lose up to 6 kg of excess weight. Fitness nutrition menu for the week is a combination of useful and delicious meals. In order for the fitness diet, the one-week menu for which we reviewed, to become not a test for you, but entertainment, we suggest you prepare delicious and healthy meals.

Shrimp omelet will be a nutritious breakfast, after which you will not wake up your appetite for a long time. The set of products is minimal, but the benefits are enormous. If there are no shrimp on hand, then any other seafood will do, use the variety of food in supermarkets and markets.

Ingredients:

• 2 eggs;
• 100 ml of milk;
• 6 boiled shrimp;
• salt and pepper to taste.

Beat milk and eggs and add spices to them. Pour the mass into a mold for a microwave oven or a conventional oven, put the shrimp. Bake until tender (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 of milk;
• a handful of your favorite berries.

Mix the ingredients with a blender. Consume both warm and cold.

Even an ordinary vinaigrette is considered diet dish. Use the salad recipe in the fitness menu for weight loss for a week.

Photo 9. Vinaigrette from beets, carrots, cucumber, peas and sunflower oil.

Ingredients:

• 1 beet;
• 1 carrot;
• 100 gr. legumes;
• 6 spoons of green peas;
• 1 pickled cucumber;
• Olive oil to taste.

Boil beets and carrots and cut into cubes. Cut cucumber into small pieces. Mix the ingredients, pour olive oil, pepper and salt to taste.

Diet and exercise regimen for fitness

The fitness nutrition regimen for a week during training 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 quickly achieve a toned figure.

Pre-workout nutrition includes a maximum of proteins and carbohydrates and no fats. Proteins are needed in order for the muscles to be full of energy during training, because it is protein that delivers amino acids to them. Supplementing pre-workout meals is black tea, which mobilizes fat and the body uses it as fuel.

Drink plenty of fluids during your workout. If you are tired after a class, then you are dehydrated. Drink water sports drinks or juices. Citrus juices are perfect.

The main advantage of fitness nutrition is its effectiveness and the fact that it is a “full” diet. Starvation in this mode does not threaten, and fat burning occurs due to intensive physical training.

After class, have a snack in the first 20 minutes. If you don't eat anything, you will burn fat but not build muscle. It is preferable to eat a portion of slow carbohydrates, or to enjoy a protein shake. Eliminate fats. Meat after a workout is also not recommended for eating. Avoid caffeine 2 hours before and after your workout.

Video: Fitness menu for the week

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Fitness diet is not a new way to burn fat and shape beautiful body. This is an advanced system with integrated approach to solve the problem of excess weight. For women and men on their way to perfect figure, fitness is great way achieve the desired result.

The rules of a fitness diet for weight loss are inextricably linked with training in the gym.

Balancing proper and healthy eating with physical activity gives excellent results in the process of burning fat. Daily activities with a coach or independent are held in gym where there are many people. Communication with like-minded people helps in work, allows you to share impressions and success. Home workouts are inferior in effectiveness to classes with a qualified trainer.

Compliance with the rules and diet 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 food choices and determines the time for eating.

Eat well 2 hours before exercise. The resulting carbohydrates and proteins will give the body the energy it needs to perform exercise. During physical activity, at least two to three sips every 15-20 minutes. Drinking enough fluids allows the body to achieve efficient combustion fat during exercise.

Approved Products

Fitness diet involves a clear control over the nutrition system. For fast burning fat during exercise required optimal amount carbohydrates and proteins. “Slow carbohydrates” are best suited for this purpose. They are called slow because of the low rate of assimilation by the body. With slow processing, a uniform and long-term supply of energy is provided, which is necessary for fitness classes. The feeling of satiety lasts 3-4 hours.

Squirrels play important role to build and strengthen muscle tissue.

With active physical activity, all muscle groups are involved. They warm up and "work" during exercise. 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, malnutrition can lead to muscle dystrophy.

Fitness diet for weight loss requires attention and control, especially when consuming fat. It is impossible to exclude them from the diet, but it is better to choose. They serve to assimilate fat-soluble vitamins, participate in cell division, promote tissue elasticity, and ensure the 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 removes toxins from the body and the breakdown products of fat and protein. Also, water saturates the cells with oxygen, without which the formation of healthy cells and a toned figure is impossible. List of staples recommended by nutritionists and professional trainers for healthy fitness nutrition:

1. Skimmed milk, cottage cheese, sour cream, yogurt;
2. Brown and white rice and oatmeal. You can supplement the menu with other cereals;
3. , some trainers recommend using only proteins;
4. Freshly squeezed fruit, berry, vegetable juices and;
5. Meat and poultry without fat. Can be boiled, stewed, sometimes baked;
6. Fish and seafood are necessarily included in the diet along with meat;
7. Nuts;
8. only unrefined and high-quality (, sunflower);
9. Fresh fruits, berries, vegetables and herbs according to the season.

In addition to the recommended ones, the fitness diet determines the foods that must be excluded from the daily menu. To quickly burn accumulated fat, you should remove from the diet foods and dishes that contribute to 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 to limit the consumption of potatoes. It is better to cook your own food from fresh ingredients.

Menu for the week

The main advantage of the nutrition system is not only its effectiveness, but also the fact that it is a "full" diet. Starvation in this mode does not threaten, and the process of burning fat occurs due to intense physical training. sample menu for a week for women and girls is as follows:

Monday

• Breakfast: orange or, on the water, yogurt;
• Second breakfast: fat content up to 20%, berry smoothies;
• Lunch: stewed veal, tomato, sweet pepper;
• Snack: cottage cheese, peach, whole grain bread;
• Dinner: boiled meat, boiled beans or corn

Tuesday

• Breakfast: rice with dried apricots and nuts, 2 proteins, 2 plums;
• Second breakfast: peach, 30 gr. low-fat hard cheese;
• Lunch: rice with vegetables, boiled or steamed turkey fillet;
• Dinner: steam fish, green salad, pear or.

Wednesday

• Breakfast: scrambled eggs in a frying pan without oil, vegetable smoothies, on 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. a spoonful of oat bran;
• Dinner: a piece of salmon baked with sweet pepper and lemon.

Thursday

• Breakfast: oatmeal on the water with nuts and berries;
• Second breakfast: boiled rice, apple;
• Lunch: boiled chicken, vegetable salad, peach;
• Snack: yogurt, berries or fruits;
• Dinner: baked chicken, grilled vegetables, pear.

Friday

• Breakfast: buckwheat porridge on the water, steamed scrambled eggs, vegetable juice;
• Second breakfast: yogurt, a handful of raspberries and almonds;
• Lunch: Braised chicken with onions and peppers, apple and carrot salad;
• Snack: yogurt, baked potatoes;
• Dinner: vegetable salad, boiled shrimp.

Saturday

Sunday

• Breakfast: steamed eggs, buckwheat porridge on the water;
• Second breakfast: baked potato, 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 nutrition

In the process of burning fat, proper nutrition is important element. A fitness diet provides for intense physical activity and the body must have enough strength for exercise. are simple and preparation will not be difficult for most women.

Protein omelet

You can use whole eggs or just egg whites to make an omelette. Milk can be replaced with vegetable broth or boiled water. To prepare an omelette, beat 3 eggs and half a glass of milk with salt. The resulting mixture is laid out in a greased form and placed on the grate of a double boiler. In steam mode, the dish is cooked for 20 minutes. After the specified time, the finished omelet is laid out on a plate and supplemented with fresh herbs and vegetables if desired.

boiled fish

Recipes for fish dishes usually involve baking, frying or salting fish. Fish boiled in salted water seems too bland and tasteless. To enhance the taste and appetite in the broth, add bay leaf, green or onion, carrots and spicy 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 in boiling water and cook until tender. Cooking time depends on the type of fish. Mackerel and herring will cook in 7 minutes, salmon in 15, and hake pieces in 35 minutes. Boiled or baked potatoes, steam 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 burning fat and extra pounds, but did not cause muscle building, you should not eat anything for 2 hours before and after training. 2 hours after exercise, it is recommended to eat a high-protein meal.

Feeling lethargic, irritable, dry mouth, and not losing weight with regular fitness activities indicate a lack of water. You should maintain the hydrobalance in the body and drink water more often, at least a few sips.

When 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 useful substances.

Fitness diet will not give an instant effect. Weight loss of a few kilograms per week is recognized good result burning extra 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.