In pursuit of an ideal figure, many exhaust themselves with endless hunger strikes and strenuous physical activity. Few people know that the secret to a healthy, beautiful body lies in a balanced combination of sports and diet.
The secret of a perfect figure
70% correct diet and 30% well-designed workouts – this is a simple formula for a toned body. If you adhere to this proportion, then a positive result will not be long in coming.
It is important to remember that poor nutrition during intense exercise can lead to depletion of the body. Passion for diets without exercise will also not be crowned with success. Therefore, before you start correcting your figure, it is important to follow a few simple rules:
- Consult a nutritionist who, taking into account the condition and characteristics of your body, will draw up a competent nutrition plan.
- Find a professional fitness instructor who will develop a workout system based on your goals and make sure it is performed correctly.
- Live according to the regimen: go to bed on time, eat in calm conditions, give up bad habits.
The Role of Sports Diet in Weight Loss
As said earlier, balanced nutrition, more than training, determines the success of a beautiful figure. A sports diet is not a hunger strike, but a proportionate saturation of the body with nutrients.
This diet is based on a number of rules:
- You need to take food 5 times a day. Moreover, it is necessary to properly distribute the time between food and physical activity. So, if in two hours you plan to go to workout, then you should eat food that is rich in complex carbohydrates. We are talking about rice, buckwheat, oatmeal, lean meat and eggs.
- You can’t eat a lot, the portions of food should be small.
- In situations where it is not possible to “eat well” before physical activity, eat a bar of chocolate or drink juice. But this is not a variant of the norm.
- Be sure to drink plain non-carbonated table water during your workout.
- If the goal of training is to lose weight, then two hours after the end of the exercise, you can not eat, as well as drink sugary drinks or coffee. In situations where the workout takes place late at night, it is important to have a snack before bed anyway. It can be any fermented milk product or fruit.
- Keep track of your calories.
The basis of a sports diet
During training, our body loses a lot of energy, so in order not to harm ourselves, it is important to eat right. The sports diet is based on:
Let’s consider the meaning of each component in more detail.
Proteins play a key role. They are responsible for metabolic processes and muscle building. It is common for carbohydrates to protect the body and energize it. It would seem that it is necessary to completely abandon fats, but given active physical activity, you can occasionally afford foods with a low content of them.
The diet is prescribed for 7 days. One of them is called “unloading”, on this day it is permissible to drink only kefir or water.
Here are the must-haves on the menu every day:
- food that is rich in protein (we are talking about lean meat, fish, seafood, nuts, etc.);
- food that contains complex carbohydrates (various cereals, bread and potatoes);
- steamed vegetables and fruits;
- freshly squeezed juices, water.
Moreover, in the presence of training for the normal functioning of the body, it is necessary to drink 2-3 liters of unsweetened and still liquid per day. Fried, flour and sweet should be excluded from the diet if possible.
Menu options for the day
Consider an indicative menu for a day.
- For breakfast you can eat 200 g omelet with cheese, sandwich and tea without sugar.
- For lunch, 250 g of vegetable soup, 100 g of lean meat, a little buckwheat and compote.
- Before training, you can eat 100 g of low-fat cottage cheese with fruit.
- An hour after training – 250 g of vegetable stew.
- Before going to bed, yogurt or a glass of kefir.
- 20 minutes after waking up, eat two apples and drink a glass of kefir.
- For lunch – 100 g of boiled rice, 100 g of seaweed salad, 2 eggs (only protein), coffee without added sugar.
- For lunch, it is permissible to eat 200 g of stewed vegetables, 100 g of lean meat, some dried apricots, a slice of bread and a glass of tea.
- An apple or orange can be used as a snack.
- For dinner, you can eat 200 g of oatmeal, which is boiled in water, a little vegetable salad and green tea.
- For breakfast – buckwheat porridge on water, banana and tea.
- Lunch can be boiled chicken breast with stewed vegetables.
- For an afternoon snack – a glass of yogurt.
- For dinner – steamed fish with fresh vegetable salad.
In addition, do not forget about good rest, limit yourself to food after 18 hours. When you feel hungry, you can drink kefir or eat any dairy product that is not high in fat.
At first glance, following a sports diet is easy, but it is important to take into account the individual intolerance to the components of the diet and your physical condition. In case of any ailment or feeling unwell, you should consult a doctor.
Source : fiteria.ru