Fitness diet
The principles of the "Fitness Diet" are to reduce the daily calorie intake, restrict the daily diet of fats and consume a sufficient amount of proteins and carbohydrates with mandatory physical activity.
Every day of the "Fitness Diet" is named after the main product of the lunch: fish, meat, egg and milk, again fish, fruit, chicken. On the seventh day, you can eat any food, but with moderation. After the seventh day, the cycle repeats, a total of four cycles are carried out.
During the "Fitness Diet" period, it is important to follow these rules:
- the daily calorie content of the diet should not exceed 1800 kcal;
- 4-5 meals a day;
- meals no later than 1.5-2 hours before fitness classes;
- thermal processing of dishes by dietary methods (boiling, baking, steaming or grilling, stewing);
- during physical activity, drink water every 20 minutes;
- drink 2 liters of clean water during the day.
Advantages of the "Fitness Diet"
"Fitness diet" allows you to get rid of 4-6 kg per month, from the point of view of physiology, this weight loss is optimal. It is important that this does not reduce muscle mass, but only fat disappears. Due to the slow rate of weight loss, the skin has time to tighten, stretch marks and sagging are avoided.
On the "Fitness Diet" there is no deterioration in health, mood does not decrease, there are no headaches and other unpleasant phenomena that often accompany diets.
Disadvantages and contraindications of the "Fitness diet"
There are no drawbacks to this diet and strict contraindications, however, it should be borne in mind that it is intended for healthy people involved in sports. Without exercise, the rate of weight loss may be too slow.
What foods are allowed?
- Lean meat.
- A fish.
- Chicken fillet.
- Eggs.
- Low fat milk and lactic acid products.
- Vegetables.
- Fruits, berries, dried fruits.
- Porridge on the water (except semolina).
- Durum wheat pasta.
- Bread, baked goods.
- Vegetable oil.
- Freshly squeezed fruit and vegetable juices.
- Green and black tea.
Salt is allowed, but its amount should be reduced compared to the usual (it is recommended to not saline the dishes).
What foods are prohibited?
- Foods high in fat.
- Confectionery.
- Canned food.
- Spicy, smoked, fried foods.
- Products containing preservatives, flavors and colors.
- Alcohol.
- Sweet carbonated drinks.
Fitness diet menu
Approximate menu of 7 days "Fitness diet" (food for the day should be divided into 4-5 meals at regular intervals):
150 g of porridge, 250 g of cottage cheese, 40 g rye bread, 250 g of soup in vegetable broth, 150 g rice
150 g pink salmon
300 g salad of herbs, cucumbers and tomatoes, 200 g of berries or fruits.
150 g of porridge, 250 g cottage cheese dessert 4.5% fat, 250 g vegetable soup
200 g of beef or veal, 200 g vegetable stew, 300 g of fresh vegetable salad, 200 g of berries or fruits.
150 g of porridge, 200 g plain yogurt
250 g vegetable soup
100 g of pastries, 200 g potatoes
40 g rye bread, 150 g pink salmon
300 g of fresh vegetable salad,
banana.
100 g of grapes or 50 g of raisins, 100 g dried apricots, 100 g dates
1-2 apples, banana, orange, 250 g plain yoghurt.
150 g of porridge, 100 g of cottage cheese dessert, 100 g chicken fillet, egg, 250 g vegetable soup
banana, 200 g pasta (the weight of already boiled pasta is indicated), 40 g rye bread, 300 g of fresh vegetable salad, 50 g rich pastries, 200 ml of fruit juice.
Useful Tips
Advice 1. It is recommended to eat protein food before training.
Tip 2. Sugar is not prohibited, but the less it is in the diet, the more effective the diet. If it is impossible to give up sweets completely, it is advisable to replace sugar with natural honey.
| Diet characteristic | final grade |
| Duration: 4 weeks |
3.5 out of 5 "Fitness Diet" is intended for those who have a lot of daily physical activity. The effect in this case is achieved both through the action of the diet and through exercise. |
| Recommended frequency: every six months | |
| Weight loss rate: | |
| Safety: | |
| Variety of products: |
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