Sports and fitness diet is called balanced diet means a special diet along with regular exercise. Experts are not inclined to call it a panacea for weight loss, diet attributing only the name of the diet for people with active lifestyles.
Since diet fitness does not have any severe restrictions, it is perfect for a fairly long-term use. This is due to the fact that this diet is not to cut the number of consumed nutrients, which are vital, on the contrary, that the observance of this power will provide the body with all the essential minerals and vitamins, restricting only the intake of extra calories.
Almost all types of fitness diets imply usage 1400-1800 calories per day, but, depending on the individual needs, this amount may vary more or less the same direction. It is because of such a large number of calories weight loss will be as safe as possible. Moreover, the fat, leaving, replaced by muscle, so dramatic differences in weight can not be seen on the scale, but it is exactly displayed on the body. During a fitness diet takes about 5 kg a month, and experts suggest that it is this weight loss is one of the most acceptable.
Not necessarily during the diet strictly adhere to the proposed menu, allowed just counting calories and comply with the conditions. The reason lies in the fact that the purpose of this food is health improvement and significant improvement in the physical form, and not fanatical worship of the menu that someone offered.
The basic rules of diet fitness:
- necessary to minimize fat intake, bringing to center stage the use of proteins and carbohydrates;
- should eat 5 times a day in divided portions;
- we must remember the importance of fluid intake by drinking at least 2 liters of water, including in training;
- preference is given to a diverse, but more natural and dietary food;
- you need to learn the rational combination of products and counting calories.
Pros and Cons of fitness diet
The main advantage of such a diet - it is the non-fasting and useful of all. Adhering to such power, allowed to use fairly large amounts of food, but with regular training it really works.
It is important to remember that, following a fitness diet - no need to overdo it with the amount of servings. Experts say that most beginners in sports nutrition for the first time, eat a third more than the required amount of food. This fact is linked to the fact that only a few well-developed habit to split meals.
The second drawback of this diet is also due to the wrong approach - beginners often tend to adapt and generalize everything, ie often instead of natural products, which are allowed in the diet, many people choose canned foods and unnatural.
This type of food is quite expensive, which, however, justified, and is well reflected in the figure, and health.
The two-week fitness diet menu
The displayed menu of fitness diet is rough, it is made by nutritionists in order to make it easier to adapt to sports nutrition in the future on their own to pick up your diet.
We provide a description of several options for a day, you can alternate between them or modify to fit your needs, adhering to the rules.
- Breakfast: 100 grams of oatmeal, 50 g of cottage cheese (fat-free), 2 eggs, 1 tbsp. freshly squeezed orange juice.
- Second breakfast: yogurt (low-fat), fruit salad.
- Lunch: 100 grams of rice, 100 grams of chicken (better to use a fillet), green salad.
- Afternoon snack: yogurt (low-fat), baked potato.
- Dinner: salad, 200 g of fish (stewed or steamed), apple.
2nd menu option fitness diet
- Breakfast: 1 tbsp. skim milk, 100 grams of cereal, 2 eggs, fruit.
- Second breakfast: 50 g of cottage cheese, 1 tbsp. carrot juice.
- Lunch: 1 potato, chicken salad (meat content must not exceed 200 g), apple.
- Afternoon snack: yogurt (low-fat), some fruit.
- Dinner: 100 grams of cooked beans, 150 grams of fish, vegetable salad.
- Breakfast: 100 grams of oatmeal, 200 g strawberries, scrambled eggs.
- Second breakfast: 100 g of cottage cheese, banana.
- Lunch: 100 grams of rice, 200 grams of fish, vegetable salad.
- Lunch: 100 grams of yogurt, 200 grams of fruit.
- Dinner: 100 g of corn, 100 g of turkey salad.
4th menu option fitness diet
- Breakfast: 100 grams of oatmeal, 1 tbsp. milk, grapefruit.
- Second breakfast: 100 g of cottage cheese, peaches.
- Lunch: 50 grams of rice, 150 grams of chicken.
- Afternoon snack: bran, 1 tbsp. vegetable juice.
- Dinner: vegetable salad, 150 grams of shrimp.
It is worth noting that all of the menu bar used in diet foods should be free of grease. Chicken, turkey, beef, seafood and fish should either boil or simmer in a pinch, you can cook them on the grill. It is necessary to carefully monitor the amount of fruit juices in the diet should be only natural and rice - brown.
Fitness weight loss diet
Constituting in this diet menu is guided formula 4-3-2-1, where encrypted serving sizes of foods that are distributed into groups.
In group '4' are sources of protein, which is a day to eat four servings. Given that the basis of your workouts are Weight Training for muscle building, then allowed to eat five servings daily of protein products.
The sources of protein in the diet menu bar:
- 120-150 g of skinless chicken breast;
- 180 g fat-free yogurt;
- 6 egg whites;
- 200 grams of lean fish;
- 200 g of seafood;
- 200 g 0-2, 5% of yogurt;
- 150 g of fatty fish;
- 200 grams of tofu.
The third group are the sources of dietary fiber, which are fruits and vegetables. Be sure to eat 3 servings from this group. It may be:
- 2 medium or 1 large apple or the orange;
- 1 small banana;
- 1 grapefruit;
- 200-300 g of seasoned salad;
- 200-300 g any desired vegetables, except potatoes.
In the 2nd group are carbohydrates, which are the most important sources of energy: cereal, which can be used no more than 200 g, and whole wheat bread, the amount of which is limited in '50
1st group - healthy fats. Permission is granted to either once Dress the salad with 2 Art. l. any vegetable oil, or 30 g of unsalted eat seeds or nuts.
The main rule fitness diet is a varied menu, which you can make yourself. This helps ensure weight loss without disruption.