Diet for exercise and weight loss
A beautiful, healthy and harmonious body is a difficult task if you do not train and do not eat properly. It is interesting to note that nutrition plays an even more important role than training - which any coach will confirm. |
| Diet-Vegetables-For-Weight-Loss |
The so-called nutritional diet for active sports people, writes expert. It is fair to emphasize that this is not a diet, but a diet regimen designed to maintain proper activity in the gym, to feel good and to achieve post-workout results. What, when and how much you eat directly depends on the results of your visit to the gym.
There are different diets available for fat reduction or lean muscle building. In most cases, girls still want to lose weight, so it is worth discussing in detail the nutrition of exercise to get rid of unwanted kilograms.
The basic advice is not to go on "starvation diets". A diet of less than 1,500 kcal, free from vegetables, fruits, cereals, and whole proteins, is harmful to a woman. Professional athletes are often committed to a wide variety of extreme diets, but they do not try to hide the fact that their health is severely affected by such nutrition.
A proper fitness diet provides the body with energy and promotes fat burning. If you do everything right, you will lose weight and your hair, skin and nails will not suffer. You should not feel drowsy, tired, have your menstrual cycle, etc., while following this diet.
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| Fitness Diet |
Choosing the right products The correct diet should consist of: compound carbohydrates (buckwheat, brown rice, oatmeal, barley, pearl barley, a mixture of oatmeal and bran, non-starchy vegetables, fruits, legumes, whole grain bread); protein (non-fat meat, fish, seafood, poultry, eggs, dairy products); the fat content is limited and is not recommended in pure form (only a small amount of oil is available for salad dressing); You will get healthy fats from protein-rich fat products.
It is important to note the fluids you consume. Give up any "liquid" calories: fruit juice, sweetened tea, carbonated drinks, etc. Drink water, unsweetened herbal teas, and so on. It is important to consume sufficient amount of fluid - about 30 ml per kilogram of body passport. If you exercise intensely or suffer from extreme heat, you may want to increase your fluid intake. Minimize the use of sweets, baked goods, fried meals, ultra-salty, fast food.
How do I eat this diet?
The diet should be properly segmented. If you eat frequently, your work capacity will not suffer and you will avoid the risk of overeating. It is recommended to eat 5-6 times a day, portions should be small, so a generous lunch of the first, second, third dish and compote is canceled. Protein and carbohydrates your body should get every time you eat - this is a guarantee of success. Choose from the following combinations: meat with vegetables and whole grain bread; fish with brown rice; cottage cheese with fruit, etc |
| Meat-With-Vegetables |
The food should be delicious and varied, otherwise you risk losing the whole thing shortly. Use a variety of cooking methods to preserve the taste and aroma of the food. Food before and after exercise is extremely important. Pre-workout meals should provide the energy needed to burn fat, and post-workout snacks should help you regain strength without losing weight. After a workout, the so-called anabolic window opens.
The duration of this phenomenon is about 40 minutes. Anything you eat at that time will be for recovery or weight gain, depending on the type and amount of food. For this reason, it is imperative that you follow the advice of professionals with the utmost care. To avoid a sudden feeling of hunger, eat a little carbohydrate (a couple tablespoons of honey or jam or half a banana) and feed your muscles with easy-to-absorb kefir or yogurt protein. Everything.
Daily menu Breakfast
A slice of bread (30 g), 1 whole boiled egg and 1 egg white, sugar-free tea with lemon. Snack: apple or pear and 30 g of non-fat cheese. Lunch: meat or poultry (about 150 g), vegetable salad, garnish with buckwheat or rice. Pre-workout: 1 banana, 0.5 cups of yogurt. After a workout: a glass of lean kefir and 1 teaspoon of honey. Dinner: steamed fish and stewed vegetables. Night Nights: 1 glass of kefir. |
| Bread With Egg |
If you experience a lack of energy, increase the amount of complex carbohydrates and protein slightly. For example, add another 100 grams of curd, a couple of tablespoons of porridge, and fruit to your diet. By following this diet and exercising regularly, you will lose 500 grams of body weight per week due to losing fat.
