Main > Reference book of diets> Fitness diet

Fitness diet

Characteristic of a diet	Final assessment
Prodolzhitelnost:4 weeks	3,5 of 5 The fitness diet is intended for those who daily have a sufficient exercise stress. The effect in this case is reached both due to action of a diet, and due to exercises.
Recommended частота:раз in half a year
Speed of loss of weight:
Safety:
Variety of products:

The principles of the Fitness diet – reduction of daily caloric content, restriction in a daily diet of fats and the use of enough proteins and carbohydrates at an obligatory exercise stress.

Every day the Fitness diet it is called on a key product of a lunch: fish, meat, egg and milk, fruit, chicken. For the seventh day it is possible to eat any food in moderate quantity. After the seventh day the cycle is repeated, all is spent by 4 cycles.

In the period of the Fitness diet it is important to follow rules:

Daily caloric content of a diet should not exceed 1800 kcal;
4-5 meals a day;
Meal has to be not later than in 1,5-2 hours prior to fitness class;
Heat treatment of dishes in the dietary ways (boiling, roasting, preparation on couple or on a grill, suppression);
During the physical occupations it is necessary to drink water each 20 minutes;
During the day it is necessary to drink 2 pure l.

Фитнес-диета: правила питания

Advantages

The fitness diet weight allows to get rid of 4-6 kg in a month, from the point of view of physiology such loss of weight is optimum. It is important that at the same time the muscle bulk but only fat does not decrease. Slow speed allows skin to be tightened and therefore it is possible to avoid extensions and saggings of skin.

Meal before a training is recommended to be made proteinaceous.

On the Fitness diet there is no deterioration in health, decrease in mood, there are no headaches and other unpleasant manifestations which are often accompanying diets.

Shortcomings and contraindications

There are no shortcomings and strict contraindications on this diet, however it must be kept in mind that the diet is intended for the healthy people playing sports – in the absence of an exercise stress rate of weight reduction can be too slow.

What products are resolved?

Low-fat meat;
Fish;
Chicken fillet;
Eggs;
Milk and lactic products of low fat content;
Vegetables;
Fruit, berries, dried fruits;
Kashi on water (except semolina);
Macaroni from firm grades of wheat;
Bread, rich pastries;
Vegetable oil;
Freshly squeezed juice fruit and vegetable;
Green and black tea.

Salt is resolved, however the quantity it has to be reduced (dishes are recommended to be salted insufficiently).

What products are prohibited?

Products with the high content of fat;
Confectionery;
Canned food;
Spicy, smoked, fried food;
The products containing preservatives, fragrances and dyes;
Alcohol;
Sweet carbonated drinks.

First day (fish)	150 g of porridge, 250 g of cottage cheese, 40 g of rye bread, 250 g of soup on vegetable broth, 150 g of rice, 150 g of a humpback salmon, 300 g of salad from greens, cucumbers and tomatoes, 200 g of berries or fruit.
Second day (meat)	150 g of porridge, 250 g of a dessert of cottage cheese 4,5% of fat content, 250 g of vegetable soup, 200 g of beef or veal, 200 g of vegetable stew, 300 g of salad from fresh vegetables, 200 g of berries or fruit.
Third day (egg and milk)	150 g of porridge, 2 eggs, 250 g of cottage cheese, 250 g of cheesecakes, 250 g of sour cream, 300 g of salad from cabbage and cucumbers, 200 g of fruit.
Fourth day (fish)	150 g of porridge, 200 g of yogurt without additives, 250 g of vegetable soup, 100 g of rich pastries, 200 g of potatoes, 40 g of rye bread, 150 g of a humpback salmon, 300 g of salad from fresh vegetables, 1 banana.
Fifth day (fruit)	100 g of grapes or 50 g of raisin, 100 g of dried apricots, 100 g of dates, 1-2 g of apple, 1 banana, 1 orange, 250 g of yogurt without additives.
Sixth day (chicken)	150 g of porridge, 100 g of a dessert cottage cheese, 100 g of chicken fillet, 1 egg, 250 g of vegetable soup, 1 banana, 200 g of macaroni (the weight of already boiled macaroni is specified), 40 g of rye bread, 300 g of salad from fresh vegetables, 50 g of rich pastries, 200 ml of fruit juice.
Seventh day	Any products, except prohibited.

Useful tips

Council 1: Meal before a training is recommended to be made proteinaceous.

Council 2: Sugar is not prohibited, however it is necessary to understand that the less there will be a sugar use, the diet will be more effective. If it is impossible to refuse sugar completely, it is desirable to replace it with natural honey.

Whether you know that:

Four segments of dark chocolate contain about two hundred calories. So if you do not want to recover, better not to eat it is more than two segments in days.

Top-5 main reasons of obesity

Obesity is called by a disease of 21 centuries, for the last 100 years by the number of the people suffering from excess body weight, considerably increased...