Healthy and tasty food. This is what we want to see on our desk every day. An ideal diet where breakfasts, lunches and dinners are easy and perfect. Is it possible to make this the norm? Isn't this too troublesome and tiring? Believe me, it is quite possible! And on the table there will be not only rice and boiled chicken breasts. I want to share with you the TOP 10 fitness recipes that have helped me out in various situations for many years. It’s not at all difficult to boil buckwheat, pasta and the same rice as a side dish. It is much more difficult and longer to prepare the protein part of our diet. That is why most recipes are devoted to this component.
Legendary Olivier salad without calories
This desire is quite feasible in practice if you season vegetables and boiled chicken breast with 1% fat yogurt instead of mayonnaise. Otherwise, the cooking technology is similar to preparing traditional Olivier. Ingredients you will need:
- 2 boiled medium-sized carrots (total weight up to 300 g)
- three hard-boiled chicken eggs;
- 250 g green peas;
- pickled cucumbers 4-5 pieces;
- 5 potatoes;
- 0.5 kg boiled brisket.
Boil potatoes and carrots separately for 25-30 minutes. After cooling, the vegetables are peeled and cut into medium cubes along with the cucumbers. Boiled chicken eggs can be grated on a coarse grater. Then green peas and boiled brisket, also cut into medium cubes, are added to the vegetables and eggs. The mixture is slightly salted. You can add a tablespoon of lemon juice if you use fresh cucumbers instead of pickles.
Juicy dietary turkey meat
It's quick and easy to prepare. And most importantly, in the end the dish is such that you will not just lick your fingers, but bite it off, because it is customary to eat poultry meat with your hands. Turkey prepared according to this recipe can be eaten hot or chilled. In the second case, fillet with a spicy taste can be used in meat salads, sandwiches, and canapés.
The purchased fillet does not need to be cut. If the meat is frozen, defrost and rinse. Then, after wiping dry, rub with salt, ground pepper, dry garlic, and Provençal herbs. They are the ones who give turkey meat that very piquancy. Let the fillet stand in a cool place for no more than an hour. You can add one medium carrot, peeled and cut into two parts, to the meat. As a result, for 700-800 g you will need:
- a teaspoon of dry garlic;
- a teaspoon of salt;
- half a teaspoon of ground pepper;
- 2 teaspoons of dry Provençal herbs;
- 1 raw peeled carrot.
The turkey is packaged in food-grade vacuum polyethylene and cooked in a double boiler for 30-40 minutes. Then the bag is opened and the fillets are fried in olive oil for several minutes on both sides.
Features of the diet when playing sports
A competent fitness diet for burning extra pounds will not only allow you to quickly lose weight, but will also give you a boost of energy during your workouts. This helps to concentrate on problem areas of the body and actively pump them up, because if you constantly torture yourself with diets (hunger), there will be no point in the gym. The restorative functions of a fitness diet are very strong. The body gains endurance, and loads can be gradually increased without compromising well-being.
The main components of a fitness diet menu are carbohydrates and proteins. Carbohydrates saturate the nervous system, giving energy and endurance. Of course, such carbohydrates cannot only include sweets, which, although they recharge the body with positive emotions, at the same time very quickly transform into fat. At the same time, a sharp decline in strength and mood occurs, and a migraine begins to torment. The body not only does not acquire its cherished forms, but also loses even those it had. Slow carbohydrates, on the contrary, accumulate in the muscles and liver and allow for long-term and high-quality training. If you lose strength during some kind of sports activity, you need to reconsider your diet and include the right carbohydrates in it. These include whole grains, cereals, fruits and low-starch vegetables. When processing such food, energy is released gradually, but it does not disappear instantly after the eaten dish is digested in the stomach. Training becomes more effective, and the athlete gets tired less and accomplishes more.
A fitness diet for burning fat is impossible without protein foods. Protein is a building material for muscle tissue, so without it the body will not have any relief. And if you don’t get enough protein from food, then first of all, during sports, it is muscle tissue that will be consumed, not fat, so as a result, your figure may even worsen. The protein necessary for the body is found in sufficient quantities in dairy products, meat, fish, eggs and seafood.
It is also impossible for a healthy body to live without fats. They are necessary for the functioning of many systems, so fats should definitely be consumed during a fitness diet. The amount of fat should be less than proteins and carbohydrates; it is better to get them from nuts and vegetable oils. Such fats will have an additional stimulating effect on many body systems and will accelerate weight loss. The only rule in consuming fats is that they should not be eaten immediately before training.
If you want to lose weight, diet and fitness must be accompanied by active fluid consumption, most of which is water. Pure water removes toxins and food breakdown products, it carries oxygen throughout the blood and muscles, prevents pain due to sore throat, and accelerates the process of losing weight.
There are clear signs that there is not enough water in the body:
- dry mouth;
- depressed mood for no reason;
- lethargy and drowsiness;
- dry skin of lips;
- problems with the gastrointestinal tract.
The mandatory norm of one and a half liters per day should be drunk even without additional physical activity. You need to drink before, after, and during training. With a fitness diet, there are no prohibitions on specific drinks, the main thing is that they are not carbonated or sweet.
Recommendations on nutrition for fitness are best given by a specific trainer who sees real problems, knows what loads a person is capable of and how to support them with food. If it is not possible to contact a specialist, you should take a closer look at any sample fitness diet menu. You can eat food at almost any time; the main condition for fitness nutrition is not to overeat. To wean yourself from overeating, you need to try to eat as slowly as possible, since the feeling of fullness comes to a person only 20 minutes after the start of eating.
You can and should eat before training. Strength training is unthinkable on an empty stomach, since it actively forces the body to expend energy. Many people cannot even do cardio exercises without eating first, this is normal. For strength training, before training, it is recommended to eat protein and carbohydrate foods, without fat.
A glass of milk is considered the minimum portion of food before training, but you should not practice this diet very often. It’s still better to have a full meal an hour and a half before the gym.
After completing the workout, it is recommended to replenish the calories lost during sports, close the “carbohydrate window” by eating some food containing slow carbohydrates 20 minutes after the gym. Fruit juices, fruits, tea with honey are excellent examples of such a snack. It is better to eat proteins for dinner, so that sufficient time has passed since the workout. But this condition can be met only if the person worked out in the morning; in each specific case it is better to base it on your personal schedule and workload.
On a fitness diet you need to eat little and often. Fractional diets will come to the rescue if a person sets his own diet. It is better to consult with a specialist, since it is difficult to independently calculate how many calories you need to consume per day, how many of them will be consumed during training, and how many will remain to maintain the body’s vital functions. A fitness diet for weight loss for women should limit calories to 1500 per day, and for men a little more. However, if you engage in active strength exercises every day, this norm must be increased, otherwise there is a risk of causing stress in the body.
Allowed foods for a fitness diet include:
- eggs, or rather their whites (yolks can only be eaten occasionally);
- low-fat seafood, including fish;
- porridge - buckwheat, rice, oatmeal will be ideal, sometimes you can allow yourself pasta made from durum wheat;
- low-fat and unsweetened dairy and fermented milk products;
- lean meat - rabbit, chicken, turkey and veal should be present in the diet daily;
- legumes
It should be noted that although the fitness diet does not prohibit eating late in the evening, it is extremely undesirable to eat and drink before bed. You should have breakfast within the first hour after waking up, and have dinner at least 3 hours before bedtime. But if a person finds himself in a situation where about 5 hours pass after dinner and he still doesn’t go to bed, you can eat a little so as not to suffer from hungry insomnia. Low-fat fermented milk products in small quantities are an excellent solution in this situation.
Baked mackerel with potato garnish
To prepare this healthy dish, you will need 2 medium-sized mackerel weighing 250-300 g each and about 5-6 potatoes weighing 700-800 g.
In mackerel, you should cut the belly, pull out the insides, and cut off the heads. Rinse the carcasses and wipe dry with a napkin. Then grate with salt and ground black pepper. Sprinkle the prepared fish with the juice of half a lemon and let it sit for 20-30 minutes. Wash the potatoes, peel them, and cut into large slices.
Grease a baking sheet with olive or vegetable oil. Place the finished fish and potatoes on a baking sheet and bake in an oven preheated to 180-200 degrees for 30-35 minutes.
Light seafood salad
The salad is considered light because for dressing, instead of the calorie-rich mayonnaise, a simple sauce of lemon juice and olive oil is used, 2 tablespoons of each ingredient. The remaining ingredients for the salad are taken in the following quantities:
- 300g Chinese cabbage;
- 200g squid;
- 200g shrimp;
- 200g pitted olives.
Of the spices, only a very little ground black pepper. At the end, add a little salt to the salad, preferably with sea salt, no more than 10 g (teaspoon).
Seafood salad
For the salad, first boil squid and shrimp in boiling water in a separate bowl for 2-3 minutes. The water must be salted.
After cooling, the shrimp are peeled from the shell, and the squid from the membranes, and cut, like Chinese cabbage, into strips. Next, add olives and dressing to the mixed products, add salt and pepper, and mix again.
How much weight can you lose with proper nutrition?
It will be difficult to lose weight on proper nutrition alone. Since the reasons for weight gain are different for everyone, you need to fight it individually, using a complex of different techniques. You need to understand that there is no magic pill; the extra pounds that have accumulated over the years will not go away in a month. Therefore, you should not look for effective radical diets and methods. Is it possible to lose weight with their help? Yes, but the price will be too high.
In most cases, patients require complex psychotherapy. We need to learn to live in a new way, deal with stress and problems without eating or having breakdowns. In addition, you need to think about a set of physical activities, this could be walking, jogging, training in the gym or at home using a treadmill, stepper or other special equipment. For girls and women, physical exercise options are selected taking into account health status, weight and other important factors.
Fruit and berry rolls with feta
According to the old Russian tradition, the festive meal is opened with appetizer dishes. One of these dishes with an extremely low calorie content is rolls with feta cheese, berries, and dried fruits. The dried fruit mix contains four ingredients:
- 50 g dried cherries;
- 20 g raisins;
- 20 g figs;
- 50 g dried cranberries.
This mix comes with 2 flatbreads made from rye flour and 100 g of feta cheese, one of the lowest-fat and dietary fermented milk products, and a pinch of ground cinnamon, which has a fat-burning effect. This amount of cheese has a calorie content of only 260 kcal, which for a company of 3-4 people can be considered an excellent low-calorie snack for the New Year's table.
Fruit rolls with feta
Preparing this snack will only take the hostess 2-3 minutes. The rolls are prepared in two stages, soft feta is spread on each of the flatbreads with a knife or a tablespoon, and berries are scattered on top. Before doing this, the figs should be cut into quarters. At the end everything is sprinkled with cinnamon. Then the flatbreads are rolled into a roll. Before serving, the dish is cut into several servings.
How to choose a power mode
Fitness diet for men and women is different. For girls who usually engage primarily in cardio exercises and training to “tighten” their figure, sports nutritionists advise consuming more carbohydrates with a low glycemic index (about 50% of the total diet), and also not forgetting that fats, especially omega-3 fatty acids, - beneficial for the body. The average daily fat intake should be at least 20%, the remaining 30% protein.
Men who want to achieve muscle definition and muscle strength should pay more attention to the consumption of protein (up to 40% of the total daily intake) and carbohydrates - for weight loss it is worth reducing their consumption to 35-40%, for weight gain - increase to 55% . Fats during the “drying” period are limited to 20%, and during active muscle building the norm is 25%.
Salad of fruits and Adyghe cheese
An excellent addition to such an appetizer would be a fruit salad with Adyghe cheese and almonds. Cheese from Adygea can also rightfully be classified as a low-calorie product, since its calorie value is only 250. And, if you consider that there is only 50 g of it in the salad, then the finished dish turns out to be ultra-light. In addition to cheese, the food components include:
- one apple;
- one pear;
- 100 g arugula;
- 25 g almonds.
The salad is dressed with a dressing made from a tablespoon of lemon juice, a pinch of salt, and a handful of mustard seeds. The cheese and apples are grated on a coarse grater, the pear is cut into slices.
Chicken and champignon salad
For salad go:
- 350 g of already boiled chicken fillet;
- three boiled potato tubers;
- three hard-boiled eggs;
- 300 g champignons (marinated or salted);
- 250 g green peas;
- carrots, onion (one piece each).
Season the salad with vegetable oil and lightly add salt. To create a culinary aesthetic, the salad can be decorated with finely chopped dill or parsley.
Boiled potatoes and eggs are grated on a coarse grater. Grated raw carrots along with diced onions are sauteed for 1-2 minutes in a frying pan in a minimum amount of vegetable oil before mixing with the remaining ingredients.
Body and fitness diet
Content:
- Body and fitness diet
- Features of the diet when playing sports
- Fitness diet menu
When you begin to actively engage in sports and limit yourself in food, you must first listen to how each of the most important systems of the body reacts to this. This way you can adjust any loads and restrictions specifically to your health, without causing damage to it.
A fitness diet for weight loss should provide the body's cardiovascular, respiratory, immune, hormonal and skeletal systems with proteins, fats and carbohydrates. And do this in an amount that would be enough for their normal life activities and additional physical activity. If training and nutrition are chosen correctly, the body should respond to this with the absence of fatigue, problems with the gastrointestinal tract and headaches.
