Many diets offered by the Internet, have a certain menu. Often, these diets are not balanced and have a very low level of calorie content. This diet to maintain habitual physical activity of fitness training is very hard. To properly lose weight you need to adhere to certain nutritional guidelines. Unaccustomed, to choose a reasonable diet is extremely difficult. To simplify this process, you can make a menu for a week, so that you can not to worry about buying the right products and accurately calculate the daily calorie intake.
What is a healthy diet?
Proper nutrition – the whole system of rational menu intended for weight loss. To become slender, do not have to eat only bread and drink water. You can eat healthy and delicious food and at the same time to lose weight. This is an important aspect, especially for people going to the gym. The low-calorie diet strength sports almost does not remain, and the limited menu is a big risk of failure.
Basic and effective principles of nutrition:
- Food small portions (150-250 g) after 3-4 hours.
- The balance of protein, fat and carbohydrates. The elimination of simple carbohydrates, replacing them difficult.
- The last meal should be at least 3-4 hours before bedtime.
- Observe the drinking mode. 1 kilogram weight 30 ounces of clean water.
- Make sure to eat fruits and vegetables.
- Complex carbohydrates – up to 14 day after your lunch protein!
- Discard the frying – boil, bake, cook for a couple, but not fry!
The principles of diet are easy enough, nothing extraordinary about them. However, the first few, fitness, diet for a week is not so easy, even on the basis of the rules. For a more clear vision of the goal, check out the menu for the day:
- Dairy products or other contains protein;
- Complex carbohydrates, vegetables;
- Low-calorie dessert: marshmallows, or dark chocolate;
Everything should be in moderate amounts, is not necessary in one sitting to eat a whole bag of Goodies.
Second Breakfast — it could be:
- Dairy product;
A meal is given 150 grams, but it is not the main meal.
It is not necessary to eat 100 grams of nuts, they are certainly useful, but also very high calorie. It is better to include in the menu of the snack 80 grams of cheese or yogurt and 5-6 pieces of nuts.
- Complex carbohydrates;
Vegetables should be 50% of the total meal. Protein does not have to be an animal. You can replace the beans or soy.
After lunch, slimming, carbohydrates better to exclude fruit, including. You can eat yogurt and cucumber or a slice of cooked breast with leaf lettuce.
Admission must be appropriate, should not be limited only to yogurt or salad. It is also not necessary to stick to diet rules – do not eat after 6.
Hunger more than 6 hours is not harmful to your body, slowing down of metabolic processes. In addition to the risk of relapse and overeat dangers and Pros.
Diet before and after fitness training
Actively working out in the gym or at home, you need to think about proper nutrition before and after exercise. Especially if you want to lose fat and build muscle.
If you need fitness training in the morning:
- Pre-workout 15-20 minutes you can eat a protein shake, cottage cheese. Yogurt or yogurt with fruit.
- It is not necessary to eat animal proteins – it is difficult to digest.
- After exercises in the gym or dinner at home, but at least an hour or two after the completion of the training.
- The meal should be complete, contain complex carbohydrates, protein and vegetables.
If you need fitness training in the evening:
- For a snack before you exercise the better will be the carbohydrates to clean, but we tend to weight loss.
- Eat no fat yogurt or cheese.
- At home for dinner, after an hour or two to break down.
- If you are doing at home and to practice it turns out quite late, that the gap between dinner and bedtime are available for less than one hour. In this case, make the meal easy, it can be a low fat cottage cheese with bran, salad from vegetables, boiled fish or meat, low-fat varieties.
Nutrition and menu planning for the week
Remember – the menu should be varied and full! Do not sit on the mono-victu, so will "kill" your metabolism, and reduce weight very quickly return.
To follow the correct mode or to eat before fitness training, you can always get a large bowl of food. You can cook it for a few days and put in a suitable container. Then just bring your dishes and get it, when it is easy, even if you are not at home.
Breakfast and snacks
Breakfast must necessarily be slow carbohydrates, they include:
- Whole wheat bread,
- Pasta durum
You can also include fruits, dairy products, protein and low-calorie snacks
Snacks we have two.
- If in the first half, you can afford something sweet, and then in the afternoon will limit myself to the use of carbohydrates.
- You do not need to miss the snacking. Large breaks between meals, overeating is full of it and the weight loss is not very good.
- If you can not or simply forgot to bring from home the container with the prepared food, eat sour milk or cheese. This "fast food", it is possible to eat right before a fitness workout or on the street.
To start with weight loss to control portion size, buy a kitchen scale. Something in the kitchen at home is extremely useful. Even if you're just going for a meal to eat the recommended 250 grams, does not change the overall diet, the calorie deficit will be around 300-400 calories. Diet for a week is designed for counting grams on the menu.
Lunches and dinners
Lunch is the last meal, when you can eat carbohydrates.
- Diversify your diet. It is not necessary every day to eat only chicken breast and buckwheat.
- If you dine out of home, take along a container with cooked food.
- A lot healthier to eat at work normal homemade food, something to eat nothing, or eat tea with sweets.
- If you have lunch after the fitness exercises, you eat two hours after the completion of the school.
Dinner should be no later than 3-4 hours before bedtime!
Before bedtime you can drink a glass of nonfat yogurt.
Do not pass up dinner, if you've got home late after work or the gym. Just make it easy, substitute the heavy meat products, boiled fish or cheese.
Sample menu for a week
This diet for a week is composed with the rules of the rational and efficient weight loss. On the basis of which you can make your own list.
- Breakfast: oatmeal porridge, boiled in water 150 g + 80 g curd + marshmallow.
- Meal 1: cake from wheat flour with bran 50 g banana 100 g
- Lunch: boiled wild rice 60 grams, baked cod 80 g salad of cucumbers and tomatoes 100 g.
- Snack 2: lean ham-100 g cucumber — 50.
- Dinner:boiled trout 100 grams, lettuce 150.
- Breakfast: egg white omelet 100g + salad 100g + a piece of whole wheat bread 30 g.
- Meal 1: cheese with low-fat, 100 g, pine nuts and almonds – 8 pieces.
- Lunch: stewed cabbage, boiled meat, beef meat, a piece of whole wheat bread, cucumber.
- Snack 2: boiled or baked fish, low-fat varieties of 100 grams, tomato 50 grams.
- Dinner: cheese, milk, low fat, 0.3 kg.
- Breakfast: cereal multi sacrificiaque, boiled in water 150 g + 100 banana + streak of bitter chocolate 75%.
- Meal 1: yogurt 100 ml. The plum and Apple 50 g.
- Lunch: bell peppers stuffed with buckwheat and ground beef 150 grams, salad 100 grams.
- Snack 2: yogurt with cucumber and herbs, 150 ml.
- Dinner: cooked mussels 100 g, salad vegetables 150 g
- Breakfast: chicken breast 100 g + buckwheat 100g apricots and raisins, 30 gr.
- Meal 1: dried fruits 8 pieces, sandwich with whole grain bread and cheese.
- Lunch: boiled potatoes 70 grams of baked chicken breast without skin, 80 g, salad vegetables 100g
- Snack 2: cheese, 100 gr, salad of vegetables 50 grams.
- Dinner: stew of zucchini, eggplant and celery with the beans 0.4 kg.
- Breakfast: millet porridge 100 grams + yogurt humilis adipem 100 ml + pear half.
- Meal 1: fruit salad dressed with natural yogurt with sesame seeds
- Lunch: macaroni durum with tomato sauce and chicken mince, cooked green beans.
- Snack 2: chicken breast 100 grams of salad from fresh cabbage 50 grams.
- Dinner: grilled meat 120 grams, 30 grams of herbs.
- Breakfast: sandwich on whole wheat bread and 100 grams of cheese + cheese 100 + kiwi fruit 50.
- Meal 1: Apple pie from the flour without eggs, yogurt.
- Lunch: beans with tomato sauce barley porridge, salad with fresh carrots and dried apricots.
- Snack 2: a stew of vegetables and beans 150 g
- Dinner: boiled chicken breast 100 grams, salad 150.
- Breakfast: barley porridge 100 grams + vegetable salad 100 grams + cupcake from flour, coarse bran.
- Meal 1: egg-white omelette with herbs 100 grams, 50 grams of orange.
- Lunch: meatballs with vegetable ragout, fresh herbs.
- Snack 2: egg-white omelette with herbs, orange.
- Dinner: egg, omelet, boiled green beans.
For effective weight loss you need to eat! Reduction of the quantity of consumed meals from the menu to remove the simple carbohydrates and other "damages", do not forget about the time of the meal itself. Eat properly before and after fitness exercises. Cook at home, do not snack in the movement – this will save you from excess calories.