healthy food for weight loss | for weight loss what to eat | weight loss tips

                        healthy food for weight loss | for weight loss what to eat | weight loss tips

for weight loss what to eat Fitness is considered the most popular means for losing weight along with diets. And the most noticeable results in getting rid of excess weight can be achieved by combining both methods. However, the "usual" diet and diet for weight loss with the help of physical activity - is far from the same thing. If you want to "build" an ideal body, then you need to adhere to a special nutrition plan, and not limit the body in calories or the elements it needs.

healthy food for weight loss | for weight loss what to eat | weight loss tips

How to choose a diet
Fitness diet for men and women varies. Sports nutritionists advise girls who usually predominantly do cardio and weight lifting exercises to consume more carbohydrates with a low glycemic index (approximately 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 intake) and carbohydrates - for weight loss, reduce their intake to 35-40%, for weight gain - increase to 55% . Fats during the “drying” period are limited to 20%, and during active muscle building the norm is 25%.

Fitness diet menu
The main rule of a fitness diet for weight loss is fractional nutrition: 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 made individually according to a special formula. Drinking water should also be done according to a specific system to prevent dehydration or hyperhydration.

Sample nutrition menu on workout days
Breakfast: 15 minutes after waking up, drink a glass of warm water, you can mixed with half a spoon of honey. After about half an hour - a protein dish (fried eggs without oil, scrambled eggs with tomato).

Second breakfast: whole grain toast with low-fat cheese or a small portion of oatmeal / granola.

Lunch: pasta from coarse flour or buckwheat steamed (40-50 grams in dry form), chicken breast or red fish (100-150 grams), vegetable salad. Snack before training: 100 ml of non-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 cutlet or a serving of low-fat 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 training is scheduled for the morning, you need to have breakfast no earlier than 1.5 hours after its completion. If fitness is scheduled for the afternoon, then for 2-3 hours it is better to have lunch, and eat an afternoon snack an hour before class, dinner - 2 hours after. Well, if you visit the gym late in the evening, it is better to have dinner in advance, after a late workout it is not recommended.

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-cereal flakes with pieces of fresh fruit and berries.

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

Lunch: light vegetable soup, a portion of brown or wild rice \ boiled buckwheat \ chickpea steamed with vegetable salad and 100-150 grams of chicken or white fish.

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 nonfat 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 of healthy eating know a lot of recipes for tasty and healthy desserts that bring only good shape to the figure.

Important!
To comply with a proper diet, unacceptable foods such as refined sugar, white bread and pastries, mayonnaise-based sauces, sugary drinks, sausages and sausages, fast food.

What changes await you
The combination of training and a fitness diet will almost certainly give a tangible result in the shortest possible time: the body will become more slim and strong, the skin will gain elasticity and radiance, and the mood will improve. However, to achieve good indicators, it is worthwhile to correctly distribute physical activity and develop an individual menu that will contribute to fat loss and muscle building.

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healthy food for weight loss | for weight loss what to eat | weight loss tips healthy food for weight loss | for weight loss what to eat | weight loss tips Reviewed by URDU Khzana on April 05, 2020 Rating: 5

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