Fitness nutrition: 10 rules for healthy eating when doing fitness

Ideas for a quick dinner or lunch

Recipes for losing weight and gaining muscle mass

Diet for drying the body: top foods

Breakfast should be both healthy and tasty, containing complex carbohydrates and complete proteins. The proportions in recipes are not important; you can change the ratios of products to your taste - depending on whether the meal is dietary (low-calorie) or aimed at consuming a large amount of calories for muscle growth.

For those who are tormented by questions about what to eat for breakfast and what to cook today, this article with recipes will be useful.

Muesli with cottage cheese

Ingredients:

• a pack of cottage cheese – 200g;
• 2 egg whites (those who do not eat them raw can do without them);
• muesli – 60g;
• dried fruits (dried apricots, prunes, etc.);
• nuts (almonds, hazelnuts) – 6 pcs;
• sweetener (sugar, honey, stevia, etc.).

How to cook:

Mix with a blender: cottage cheese, egg whites, nuts, sweetener and water/milk (about 50-100 ml, until the consistency is like kefir). Pour the resulting muesli mixture, add dried fruits as desired.

Nutrition principles for intense training

1. Drink enough water. During physical activity, the body loses a lot of fluid. Dehydration entails microtraumas, a slowdown in metabolism and a deterioration in most body functions.
2. With increasing intensity, energy consumption increases, and therefore nutrients. Keeping your diet centered around protein, complex carbohydrates, healthy fats, and fiber will be a good start on your journey to strength, muscle, and energy.
3. Never increase your caloric intake due to the volume of one serving. Increase the number of meals to 6-8 times a day.
4. For normal digestion, the body needs fiber. To do this, it is recommended to eat at least 400 g of vegetables per day.
5. Don't give up fat. Start consuming Omega-3 and Omega-6 fats your body needs. Their sources are seafood and vegetable oils.
6. Don't skip meals. For breakfast, the body needs a boost of energy - carbohydrates. Before going to bed, it is useful to eat foods containing casein (long) protein. Low-fat cottage cheese before bed will help your muscles recover faster.
7. Help your body replenish its reserves with various trace elements and minerals.

Oatmeal with proteins

Ingredients:

• rolled oats (oatmeal) – 40g;
• egg whites – 4 pcs;
• apple – 1/2 pcs;
• sweetener (sugar, honey, stevia, etc.);
• water.

How to cook:

Pour hot water over Hercules and cook for about 5 minutes. Then add the whites, constantly stirring the porridge with a whisk for 1 minute. You can add chopped apple. The porridge can be prepared in the morning, or you can cool it and leave it in the refrigerator overnight. In the morning it will have the consistency of pudding.

Fitness breakfast cereals. How to lose weight with fitness cereals

Nestlé breakfast cereals are tasty and healthy, but which cereal is best for weight loss? You can lose an extra 5 kg and lose 2.5 cm in your waist and hips with the help of a dietary product called “Fitness 14 Days”. Nutritionists have created a two-week diet aimed at gradual weight loss, without harm to health or stress to the body. It will not be possible to lose weight sharply, so the flakes are designed for people who do not have big problems with their figure. The purpose of consuming such a product is to acquire healthy eating habits and prevent the accumulation of extra pounds.

Cereals

What is the difference between regular oatmeal and Fitness cereal? First of all, because Nestlé Fitness oatmeal provides a tremendous boost of energy, which is necessary for active girls who engage in physical exercise. The manufacturer assures that after tasting a dry breakfast in the morning, you will not be tormented by the feeling of hunger for a long time, which will ultimately affect the outline of your figure. By using the product, in addition to lightness, you will feel a number of benefits, including:

• normalization of intestinal function;
• regulation of hormonal levels;
• reducing cholesterol levels;
• elimination of heavy metals, waste and toxins;
• strengthening muscle and bone tissue;
• stabilization of the cardiovascular system.

Whole wheat fitness cereal

Healthy Whole Wheat Fitness Cereals have a sweetish taste due to the sugar they contain, as indicated on the package. People with diabetes or pre-diabetes need to be especially careful. The product is considered a breakfast cereal for dietary nutrition, which helps improve the functioning of the digestive system. They need to be filled with milk, freshly squeezed juice, low-fat yogurt or kefir. Fitness cereals made from whole wheat are an excellent option for tasty and comfortable weight loss.

Fitness cereal with yogurt

Fitness Yogurt Crunchy Flakes are made from 46% whole grains. The beneficial composition includes minerals and 5 essential vitamins. A large amount of dietary fiber will help normalize digestion and remove toxins accumulated over many years. If the specific taste of bran has kept you from eating healthy, then dressing the flakes in a yogurt shell is a real treat for lovers of a creamy, delicate and moderately sweet taste.

Vegetable omelet

Ingredients:

• eggs – 4 pcs (2 yolks removed);
• onion – 1 piece;
• tomatoes – 1 piece;
• pepper – 1/2 pcs;
• vegetable oil – 1 tsp;
• spices – salt, dill (fresh or dried).

How to cook:

Fry the onion in oil, add tomatoes and peppers, fry a little more (until soft), add spices and pour in the eggs. Stir if desired and cook until done. The omelette can also be prepared with pieces of boiled chicken.

PP for weight loss: combining products

Did you know that the wrong combination of foods can lead to weight gain and disruption of the gastrointestinal tract? Protein foods are combined with cabbage, beans, zucchini, spinach and other starch-free foods.

Starchy foods are supplemented with herbs, radishes, and tomatoes. It’s not for nothing that nutritionists advise not to combine potatoes with bread, since these products are poorly absorbed by the body.

Fruits and nuts are the perfect combination. Use the garden's gifts for breakfast or dinner, but do not combine many species, especially exotic ones. Experts recommend eating fruits separately 30 minutes before your main meal.

You don't have to memorize the caloric content of all positions. Just pay attention to the BZHU content and the number of calories when purchasing goods in the store.

The ideal rule for being slim is to get up from the table with a slight feeling of hunger.

Even if you treated yourself to dessert or cake, don’t panic. Stress causes you to consume food in unrealistic quantities without feeling taste or satiety. Knowing that you have a “sin” in the form of an excess of calories, work off what you eat during training.

Systematic proper nutrition for weight loss day by day is much better than strict diets. Recipes for simple and healthy dishes will diversify your diet.

Tags: Weight loss, Proper nutrition, Recipes
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Cottage cheese casserole

Ingredients:

• cottage cheese – 2 packs (400g);
• eggs – 2 pcs;
• semolina/flour – 2 tbsp;
• dried fruits;
• sweetener (sugar, honey, stevia, etc.).

How to cook:

Beat eggs with sweetener. Add lemon zest if desired. Mix with cottage cheese into a homogeneous mass. Add 2 tablespoons of semolina or flour (rice or wheat are suitable, you can experiment with any flour). Mix the mixture thoroughly, add finely chopped dried fruits (dried apricots, kumquat, cherry). The casserole can be cooked in a slow cooker (30 minutes for “baking” + 30 minutes for “keeping warm”), or in the oven (30-60 minutes at low temperature). Cool without removing from the mold. Then put it in the refrigerator for 1-2 hours.

Fitness diet menu

The main rule of a fitness diet for weight loss is split meals: 4-5 times a day, as well as maintaining water balance. Consuming enough water directly affects the effectiveness of training and the condition of the body.

For reference, water consumption rates are calculated individually using a special formula. You should also drink water according to a certain system to prevent dehydration or overhydration.

Sample nutrition menu on training days

Breakfast: 15 minutes after waking up, drink a glass of warm water, maybe mixed with half a spoon of honey. After about half an hour - a protein dish (scrambled eggs without butter, omelette with tomato).

Second breakfast : whole grain toast with low-fat cheese or a small portion of oatmeal/granola.

Lunch: wholemeal pasta or steamed buckwheat (40-50 grams dry), chicken breast or red fish (100-150 grams), vegetable salad. Afternoon snack before training: 100 ml of low-fat natural yogurt or cottage cheese with the addition of fresh berries/unsweetened fruits.

Post-workout snack: apple\orange\half a grapefruit. Dinner: a small steamed chicken cutlet or a portion of lean white fish with a salad of green vegetables. 1.5-2 hours before bedtime, you can drink a glass of low-fat kefir with fiber.

It is important to remember that if the workout is scheduled for the morning, you need to have breakfast no earlier than 1.5 hours after its end. If fitness is scheduled for the second half of the day, then it is better to have lunch 2-3 hours before, eat an afternoon snack an hour before class, and dinner 2 hours after. Well, if you visit the gym late in the evening, it is better to have dinner in advance; it is not recommended to eat after a late workout.

Sample menu on non-training days

Breakfast: a glass of water with honey after waking up. After 30 minutes: a serving of cottage cheese with berries or whole grain flakes with pieces of fresh fruit and berries.

Second breakfast: 100 ml of natural yogurt without fillers, 100-150 grams of fruit (except banana and grapes).

Lunch: light vegetable soup, a portion of brown or wild rice\boiled buckwheat\steamed chickpeas with vegetable salad and 100-150 grams of chicken or white fish.

Afternoon snack: 50 grams of nuts or a small portion of carrot salad with olive oil.

Dinner: a portion of steamed fish with vegetables or a salad with tuna canned in its own juice. 1.5-2 hours before bedtime, you can also drink kefir or low-fat yogurt with added fiber and cinnamon for taste.

You can diversify the menu with various variations of vegetable and fruit salads, hot cereal dishes, soups, smoothies and cocktails made from yogurt and berries. Fans of healthy eating know many recipes for delicious and healthy desserts that will only benefit your figure.

Important! To maintain a healthy diet, foods such as refined sugar, white bread and pastries, mayonnaise-based sauces, sweet carbonated drinks, sausages and fast food are unacceptable.

What changes await you

The combination of training and a fitness diet will almost certainly give tangible results in the shortest possible time: the body will become slimmer and stronger, the skin will gain elasticity and radiance, and the mood will improve. However, to achieve good results, it is worthwhile to correctly distribute physical activity and develop an individual menu that will promote fat loss and muscle building.

At the Gold`s Gym fitness club, experienced trainers will be able to give you all the necessary advice on diet and healthy exercises that are right for you. They will be able to choose a training program for you so that, alternating between strength and cardio exercises, you can not only lose weight, but also make your body healthy and beautiful.

Curd oatmeal pie

Ingredients:

• cottage cheese – 2 packs (400g);
• eggs – 2 pcs;
• rolled oats (oatmeal) – 50g;
• dried fruits;
• sweetener (sugar, honey, stevia, etc.).

How to cook:

Beat eggs with sweetener. Add lemon zest if desired. Mix with cottage cheese into a homogeneous mass. Add rolled oats. Mix the mixture thoroughly, add finely chopped dried fruits (dried apricots, kumquat, cherry). Cook the pie in the oven (45 minutes at 150 degrees). Cool without removing from the mold. Then put it in the refrigerator for 1-2 hours.

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Advice for women after 30-40 years. Where to start and how to plan your menu

In adulthood, the body begins to change. If you can lose weight at the age of 20 in literally a week, then after the 40-year mark, metabolic processes slow down, and therefore fat deposition occurs.

The main recommendations for nutrition are:

• Get more calcium, protein and water.
• Minimize carbohydrates and fats.
• Restricting fluids can lead to sagging skin.
• You can maintain normal body weight using fasting days.
• An individual training program is required.

The optimal amount of calories per day is 1500. Give preference to fish rather than meat, as it contains unsaturated fatty acids.

The best way to start your day is with lazy oatmeal, which you can prepare the day before.

Oatmeal for the lazy

Ingredients:

• Oatmeal - 30 g;
• Chia seeds - 1 tbsp. spoon;
• Greek yogurt - 60 g;
• Milk - 80 ml;
• Honey - 1 tsp;
• Pomegranate seeds;
• Coconut flakes;
• Cinnamon or sugar - 1 tsp;
• Raisins - 1 tbsp. l;
• Nuts - 1 tbsp.

Several types of oatmeal will help you get an early morning energy boost. These ingredients are designed to prepare two different types of desserts. The dish does not require cooking, and overnight the porridge will acquire a soft consistency.

Video: lazy oatmeal.