Fitness diet is not a new way to burn fat and form a beautiful body. This is an improved system with an integrated approach to solving the problem of excess weight. For women and men who are on the path to an ideal figure, fitness is a great way to achieve the desired result.
The rules of a fitness diet for weight loss are inextricably linked with training in the gym.
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Features of fitness nutrition
Content
Exercise and a healthy diet are the key to a fit figure and a good mood. And if all this happens on a regular basis, then the result will get better and better every day. It’s not as scary to miss a workout because you feel unwell as emptying the refrigerator at night. We will consider the main principles of fitness nutrition for men and women below.
For men
Men need one and a half to two times more calories per day than women. If a man is involved in fitness and strives to adhere to a healthy diet, he will have to follow the basic rules of calorie intake per day. The diet should consist of 30-40 percent protein. Of course, each body has its own characteristics, but to maintain muscle mass and increase it, half of the food per day should consist of proteins and carbohydrates.
The key to a toned figure is exercise and healthy eating.
For women
In the female body, metabolism is slowed down by about 15 percent due to less voluminous muscle mass. Therefore, when drawing up a fitness diet for weight loss for women, it is worth paying attention, in addition to proteins, fats and carbohydrates, to vitamins and minerals. Adding them to your diet has a beneficial effect on maintaining the condition of hair, nails and skin. When creating a fitness diet, you need to take into account all the intricacies of the female body.
Calorie content is one of the main indicators
When planning a diet, first of all, you need to find out your optimal daily calorie intake. Then you can adjust this figure depending on your goal: to lose weight you need to reduce calories, and to gain weight, on the contrary, you need to increase them. However, the calories you calculate are not absolutely accurate, since metabolism depends on many factors, for example, body type and gender. So, for women and men, the optimal amount of calories can be completely different. Therefore, pay attention to how your body behaves with a particular calorie content.
Products in the fitness menu
We have sorted out the priorities and differences in the bodies of men and women. It remains to determine which products are suitable for a fitness diet for burning fat, and which will interfere with the active process of losing weight.
Squirrels
Proteins are compounds that are the main “builder” of our body. For a person involved in fitness, the daily protein requirement is calculated according to the following principle: 1.5 g per 1 kg of body weight. But you shouldn’t consume more than 30 g per meal (most likely, protein beyond this norm will simply not be absorbed).
What to drink during a workout for weight loss
The amount of liquid drunk per day during intense sports training should be at least 2 liters per day. There is a special formula that makes it easy to determine what amount of fluid will be optimal during exercise - the weight of the person losing weight, multiplied by 35 for men, and 31 for women. According to health nutrition researchers, only mineral still water or pure filtered water should be considered. Between workouts you are allowed to drink:
- coffee;
- green tea;
- fermented milk drinks;
- hibiscus;
- natural juices.
When the drinking regime is not followed, problems with the digestive system may occur: dehydration, constipation, stomach discomfort. Drinking fluids during a diet accompanied by exercise helps fill the space that was meant for food. 1-2 glasses of water at room temperature 10 minutes before meals will give you a feeling of fullness and will allow you to halve your portion.
Sample menu for the week
An example of a balanced diet for a week, taking into account meals before and after fitness. Meals are divided into 5 meals, taking into account the daily calorie intake.
1 day:
- 2 eggs, a glass of juice, oatmeal and cottage cheese;
- fruit salad;
- cucumber and tomato salad, boiled turkey with rice;
- kefir with bran bread;
- vegetable salad, fish or seafood.
Day 2:
- kefir with fruits;
- carrot and cabbage salad, meat;
- omelet, cabbage salad, vegetable broth soup;
- apple;
- salad with herbs and vegetables, oatmeal.
Day 3:
- banana, kefir, oatmeal;
- cottage cheese with fruit;
- boiled chicken breast with buckwheat;
- vegetable juice, apple;
- baked beef with vegetable salad.
For a balanced diet, meals are divided into 5 meals
Day 4:
- 2 eggs, oatmeal, banana;
- juice with bran bread;
- boiled beef with rice porridge;
- cottage cheese with fruit;
- chicken breast with vegetables.
Day 5:
- muesli with milk, apple;
- fruit salad;
- chicken meat with buckwheat, apple;
- low-fat yogurt with bread;
- baked fish with vegetables.
Day 6:
- buckwheat with milk, banana;
- cottage cheese with dried fruits;
- baked fish with rice and vegetables;
- kefir with bread;
- boiled seafood with vegetables.
Menu for a balanced diet
Day 7
- 2 eggs, oatmeal with fruit;
- cottage cheese with banana;
- chicken breast with rice, several tomatoes;
- yogurt, apple;
- beef with boiled corn.
Dish recipes
How to continue to eat deliciously, but without gaining extra pounds? Recipes for low-calorie dietary dishes that can easily be prepared at home will help in this matter.
First meal
Vegetable soup with celery
Ingredients:
- celery root – 1 pc.;
- white cabbage – 0.5 kg;
- onions – 300 g;
- tomatoes –0.5 kg;
- sweet pepper – 3 pcs.;
- green onions - 2-3 feathers;
- head of garlic;
- spices, herbs and olive oil - to taste.
Vegetable soup with celery
Fry the chopped onion until golden brown. Add grated carrots and celery. Add the cabbage and sweet pepper there and mix. Simmer for 10 minutes, add tomatoes and leave to simmer for a few more minutes.
Place the vegetables in a saucepan and pour boiling water over them, covering them completely with the water level. After boiling, stir and leave for another 10 minutes. Add herbs, garlic and spices to taste. Let's leave it to brew.
Lentil soup
Ingredients:
- vegetable broth – 1 l;
- onions – 1 pc.;
- carrots – 1 pc.;
- lentils – 200 g;
- 1 head of garlic;
- herbs and spices - to taste.
Chop onion, garlic, carrots and herbs. Bring the vegetable broth to a boil and lower the onions and carrots into it. We wait 10 minutes, then add the lentils and continue cooking until they are ready.
A few minutes before removing from heat, add spices, garlic and herbs to taste.
Lentil soup
Second courses
Chicken breast with funchose
Ingredients:
- chicken fillet – 200-300 g;
- carrots – 1 pc.;
- onion – 1 pc.;
- dried porcini mushrooms – 1-2 handfuls;
- funchose (glass noodles) – 150-200 g;
- sugar – 1 tsp;
- soy sauce – 5 tbsp. l.
Fry the onion with added sugar until transparent. We also send grated carrots and garlic there. Keep it on for a couple more minutes. Place chopped chicken breast. After 5-8 minutes, add mushrooms and soy sauce. Simmer for 5 minutes, then mix with funcheza, which we first soak in boiling water for 4-6 minutes. Stir and heat our dish.
Hake in a slow cooker
Ingredients:
- medium hake – 3 pcs.;
- carrots – 1 pc.;
- onion – 1 pc.;
- lemon - half;
- bay leaf, salt and spices - at your discretion.
Let's cut the hake into the required portions. Sprinkle with lemon juice and add salt and pepper to taste. Place the onion, chopped into rings, grated carrots and fish into the multicooker. Add water and cook in fish mode for 7-10 minutes.
Main courses for a fitness diet
Cottage cheese casserole and fresh vegetable salad
This breakfast recipe will be useful for those who have time to prepare a casserole in the oven. For a casserole for 2 servings you will need: a pack of low-fat cottage cheese, 1 cup of natural yogurt (125 g), 3-4 tablespoons of instant oatmeal, 1 egg, a pinch of salt, 100 g of frozen berries (blueberries, cherries, strawberries, currants, raspberries) , a drop of olive oil.
Mix all ingredients except berries in a bowl. Grease a baking dish with vegetable oil and lightly sprinkle with oatmeal. Pour the mixture into the mold and place frozen berries on top.
Bake in an oven preheated to 160 degrees or a slow cooker for half an hour. The casserole is ready when the surface is lightly browned.
You can add a little sweetener for sweetness, but usually this casserole is already delicious.
Prepare a simple salad from fresh vegetables.
Use of sports supplements in fitness
Taking sports nutrition is an addition to the main diet and in no case can replace a full meal. Supplements are not doping, steroids and do not harm the human body. An undoubted advantage of taking supplements is the replenishment of missing elements before, during and after fitness classes.
The only downside is their high cost.
Let’s take a closer look at what sports nutrition and supplements should be consumed when doing fitness.
Protein
Pure protein. Ideal to take before your morning run or during and immediately after exercise to satisfy hunger and fuel muscles. The protein is sold in powder form, which is easily diluted with water or milk.
BCAAs
The same protein, only split into elements. It differs from protein in that it contains only 3 amino acids, but the ones that most influence the growth of muscle mass and the maintenance of tissue condition. Also, these amino acids are essential and cannot be synthesized in the human body. BCAA's are available in capsule form.
Sports nutrition is a supplement to the main diet.
L-carnitine
Causes a fat burning effect due to the breakdown of fat tissue during cardio exercise. The most suitable type of sports supplement for fitness. L-carnitine is available in powder and capsule form.
Daily vitamins
They represent the entire list of vitamins and minerals necessary for humans. Recommended for all people, even those not involved in sports. Available in the form of compressed tablets.
Common Fitness Stereotypes
There are some stereotypes about fitness that can scare a person away from exercising. Let's look at the most common ones and try to destroy them!
It is inappropriate and dangerous for girls to exercise in the gym.
A large number of girls are sure that they have nothing to do in the gym, and training with free weights will turn them into muscle women. But this is not true at all. All modern gyms are equipped with equipment for pumping and improving lagging muscles. Ellipticals, step machines and treadmills are the perfect start and end to every workout.
There are some stereotypes about fitness for women
If you stop exercising, your muscles will turn into fat.
It's not like that at all. When you pause or stop exercising for various reasons, muscle mass may simply decrease in size, because the body does not need it without stress. And if there were extra pounds initially, they will not return on their own. It all depends on whether you follow your diet and sleep schedule outside of the training process or not.
Fitness takes too much time.
Another misconception. A well-designed fitness training plan lasts approximately 40-60 minutes and takes 10 minutes each to warm up and cool down. Therefore, you can always take an hour of time for your own beauty and health.
