Fitness diet menu

The content of the article

• Features of a sports diet for fitness
• Menu Guide
• Sample menu for burning fat for a week
• Diet recipes
• For male athletes
• For women

Regular training does not always give the desired result. Why it happens? It must be remembered that the process of perfecting the body must be complex. The desire to become a bodybuilder in two days and a dozen physical exercises familiar to you will not be enough. Additionally, you need a fitness diet for burning fat, the menu of which is based on certain food principles. When combining regular power loads and proper nutrition, you will get the maximum result.

Features of a sports diet for fitness

To dry the body and create the most healthy diet, you do not need to deprive your daily diet of nutrients, vitamins. No matter how threatening the name of the fitness diet for burning fat may sound, its menu is not too strict and “hungry.” This is a men’s diet for burning fat as well, so its key point is the availability of a sufficient amount of protein. The fat content of the food is not appropriate here – fats slow down the metabolism. Carbohydrates are a kind of nutrition for training, and a protein diet is a builder of beautiful muscles..

Menu Guide

The most effective diet for burning fat is based on the following rules:

1. Volume is important. Not only the quality of food affects the figure, but also its quantity. Protein diet, but this does not indicate that you need in huge quantities and recklessly absorb meat and beans. You can’t overeat and add to the portion “a couple more spoons”. Even 100 extra grams affects the result..
2. The combination of exercise and food. Diet for burning fat is not suitable for people who are filony or do not intend to strengthen their workloads. If you are not going to train, then, most likely, get better from such a protein diet.
3. Dosage and regimen. If you have chosen a fitness diet for burning fat, its menu should consist of a fractional five-time meal. Servings should be small so that metabolism is faster. You can’t eat the calculated amount of food for a day twice, the exchange mechanisms will not work correctly due to congestion.
4. You can not follow such a diet for pregnant women, by age restrictions (up to 14 years) and people who are contraindicated with constant loads.

Sample menu for burning fat for a week

Diet is not only a limitation in portions, it is also an opportunity to enjoy the taste of dishes. This diet includes tasty, healthy and varied foods. Monday menu:

1. Breakfast – 4 tbsp. l cottage cheese, 2 hard boiled eggs, a glass of oatmeal, a glass of orange juice (200 ml).
2. Second breakfast – fruit salad with sour cream (grapes, peach or apricot, apple).
3. Lunch – 100 g of boiled or baked turkey, 100 g of rice porridge, cucumber salad.
4. Snack – 1 baked potato, a glass of kefir (200 ml).
5. Dinner – 150 g of boiled fish (seafood), 150 g of salad without fat dressing, 1 apple.

Menu for Tuesday:

1. Breakfast – 100 g of oatmeal, banana, a glass of kefir (200 ml).
2. Second breakfast – 3 tbsp. l fat cottage cheese, 1 small peach.
3. Lunch – 150 g of boiled chicken, 100 g of buckwheat porridge.
4. Snack – vegetable (carrot, pumpkin, tomato) juice, 1 apple.
5. Dinner – 130 g of beef (boiled, baked, grilled), 100 g of light vegetable salad.

Menu on Wednesday:

1. Breakfast – a glass of granola with raisins or dried apricots, 5 tbsp. l walnuts, 2 eggs, 1 apple, tea.
2. Second breakfast – a glass of boiled beans, a glass of tomato juice (200 ml).
3. Lunch – 200 g of boiled chicken, 1 boiled potato, apple.
4. Snack – low fat yogurt (up to 400 ml), 1 banana.
5. Dinner – boiled (150 g) or fried fish (60 g), 2 pieces of boiled potatoes, fresh vegetables (200 ml).

Thursday Menu:

1. Breakfast – a glass of oatmeal, fried eggs, banana, coffee without sugar.
2. Second breakfast – bran (1 tbsp.), A glass of vegetable juice (200 ml).
3. Lunch – 100 g of boiled beef, one and a half glasses of rice porridge for a side dish.
4. Snack – half a glass of low-fat cottage cheese, a glass of milk (200 ml).
5. Dinner – a small piece of pita bread, 100 g of boiled chicken, vegetable salad.

Friday menu:

1. Breakfast – 150 g of fruit (banana, peach, grape, apricot), a glass of oatmeal, 1 hard-boiled egg.
2. Second breakfast – banana, half a glass of low-fat cottage cheese.
3. Lunch – 150 g of fish stew with vegetables, 100 g of rice for a side dish, 2-3 small tomatoes.
4. Snack – skim yogurt (300 ml), banana.
5. Dinner – 100 g of boiled chicken, a glass of boiled corn, cucumber.

Saturday menu:

1. Breakfast – scrambled eggs (for preparation we use 2 eggs), one and a half glasses of buckwheat porridge, skim milk (250 ml).
2. Second breakfast – one and a half glasses of cottage cheese with dried apricots or raisins.
3. Lunch – 200 g of baked fish, boiled rice (5 tbsp. L.), Cucumber, grapefruit or orange juice.
4. Snack – baked potatoes (1 pc.), A glass of kefir (250 ml).
5. Dinner – 150 g of boiled shrimp (mussels, rapans), vegetable salad without dressing.

Sunday menu:

1. Breakfast – grapefruit (half fruit), a glass of muesli, 0.5 cups of milk, 2 hard-boiled eggs.
2. Second breakfast – a glass of boiled rice, an apple.
3. Lunch – boiled chicken (120 g) or low-fat pork (100 g), cabbage salad, 100 g pasta, a glass of orange juice or grapefruit (200 ml).
4. Snack – any yogurt (250 ml).
5. Dinner – boiled or baked beef (150 g), vegetable salad.

Diet recipes

The menu should not be monotonous, meal changes are allowed, but in compliance with the dosage of servings and the norm of calories per day (1600). A few recipes that are suitable for a fitness diet:

1. Tasty salad. Ingredients: chicken, lettuce, bell pepper, apple, lemon juice, yogurt without additives. Chicken fillet is fried, cooled, cut into slices with apple, pepper, salad, mixed. You need to fill with a few drops of lemon juice, yogurt, add spices to taste.
2. Smoothies. Ingredients for a healthy dessert for breakfast: banana, berries (raspberries, strawberries, currants, blueberries), skim milk. All components are whipped in a blender and a delicious drink is ready.
3. Omelet with boiled shrimp. Components for an unusual version of a familiar dish: eggs, milk, boiled shrimp. Beat eggs and milk with a whisk, add salt and pepper. Stir in boiled shrimp, pour the mixture into a baking sheet, bake in the oven.
4. Vitamin bomb. For a healthy salad, you need 150 g of apple, carrot, daikon, 70 g of low-fat sour cream and a tablespoon of currant. Rub the apple, daikon, carrot on a coarse grater, add a tablespoon of berries and season. Easy, fast and tasty! A significant plus – there are a lot of vitamins in the salad.

Are you embarrassed by an ugly sagging belly, and the hip area for a photo in a swimsuit is not too perfect? Review your diet! Training does not always work on the body so that it quickly lost weight. Your process of losing weight will grow when you eat according to the principles of a special fitness diet. Professionals in the videos below will tell you about the features of the diet for the female and male half, and your forms, with the right approach, will soon become more attractive.

For male athletes

For women

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.