Fitness diet

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The main recommendations of the diet

This method of weight loss designed for prolonged use. It contains sufficient amount of nutrients and severely limits only fats of animal origin. The rate of weight loss is relatively modest: for 30 days, you can lose weight by 5-7 kg.

Since the diet is focused on physically active people, it is based on protein foods: fish, meat, chicken, eggs, milk. Also on the menu are the complex carbohydrates contained in cereals, vegetables and fruits. Use salt and spices, but in reasonable limits.

Physical activity during the diet is mandatory – to do about half an hour (daily or every other day). Especially welcome: running, aerobics, swimming.

To maintain optimal water balance is recommended daily drink about two liters of unsweetened fluids.

Diet fitness-diet

Every day from the list of products you need to make the menu. The last meal should end 3-4 hours before bedtime.

Monday
• cottage cheese — 250 g
• Cereals (buckwheat, oats, brown rice, etc.) – 150-300 g
• Soup cooked on fish broth — 250 ml
• Rye bread — 40 g
• Fish, boiled — 150 g
• Salad vegetables, olive oil — 300 g
• Sour-sweet fruit – 200 g

Tuesday
• Cereals (buckwheat, oats, brown rice, etc.) – 150-200 g
• low-fat cottage cheese dessert — 250 g
• Soup, prepared on weak meat broth — 250 ml
• Stews of vegetables, 200 g
• Beef or veal, boiled — 200 g
• Lettuce, leafy vegetables, and seasoned with sunflower oil — 300 g
• sweet-and-Sour fruits and berries – 200 g

Environment
• Cereals (buckwheat, oats, brown rice, etc.) – 100 g
• cottage cheese — 250 g
• Boiled egg — 100 g
• Salad with fresh vegetables dressed with any vegetable oil — 300 g
• cottage cheese pancakes low-fat cottage cheese – 250g
• Sour-sweet fruit — 200 g

Thursday
• Cereals (buckwheat, oats, brown rice, etc.) – 200 g
• low-fat plain yogurt — 200 g
• Muffin – 100 g
• Soup, cooked in fish broth — 250 ml
• Rye bread — 40 g
• jacket Potatoes — 200 g
• Fish, boiled — 150 g
• a Salad of fresh vegetables — 300 g
• Sweet fruits — 100 g

Friday
• dried Apricots — 100 g
• Bananas — 200 g
• Dates — 100 g
• Grapes — 100 g
• Apples — 100 g
• Oranges — 100 g
• low-fat yogurt without additives 250 g

Saturday
• Cereals (buckwheat, oats, brown rice, etc.) – 150-200 g
• low-fat cottage cheese dessert — 80-100 g
• Boiled egg — 50 g
• Banana — 100 g
• Soup, cooked in low fat chicken broth — 250 ml
• Rye bread — 40 g
• Salad of boiled vegetables 300 g
• Spaghetti 200 g
• Chicken, boiled (without skin) — 100 g
• Peach juice — 200 ml
• Baking — 50 g

Sunday
this day is supposed to eat any products from the menu of the previous days (caloric intake: 1,300 calories).

Sample menu fitness diet

Option # 1
• Breakfast: banana, oatmeal – 100 g, boiled egg and a glass of juice
• Second Breakfast: a glass of freshly squeezed juice and 100 grams of porridge made from brown rice
• Lunch: 100 g boiled chicken fillet (you can substitute a serving of thick soup) and Apple
• Snack: 100 g grained curd
• Dinner: 100 g of boiled chicken and salad with boiled vegetables

Option # 2
• Breakfast: 100 g buckwheat porridge, boiled egg the big Apple
the Second Breakfast: 100 g of granular cheese and any sour-sweet fruit
• Lunch: 100 g boiled beef, and vegetables
• Snack: low-fat yogurt and a porridge of brown rice
• Dinner: 150 g of boiled chicken with leaf salad

Option # 3
• Breakfast: boiled egg, oatmeal and sour-sweet fruit
the Second Breakfast: 100 g of granular cream cheese and sour-sweet fruit
• Lunch: 200 g fish fillet, boiled porridge from brown rice and fresh vegetable salad
• Snack: low-fat yogurt and sour-sweet fruit
• Dinner: lettuce and boiled potatoes

Specialists

Fitness diet for weight loss has no set menu – you are free to change the products in some places, observing calorie diet. Despite the relative reasonableness of the above proposed diet, before its practical use is to know the opinion of a doctor.