Some people find it easier to go in for sports than giving up on nutrition to lose weight. But to change the usual diet still have to. Intensive exercise requires a more balanced diet, so move weight loss diet much easier than for example monodiets. But restrictions in products are still necessary in order to reduce weight.
Sports diet allows five meals a day. It is not necessary to strictly follow the recommendations, these products can be replaced with similar calories and nutritional value. Dairy products should be fat-free, meat and fish should be consumed only in boiled and stewed form. From fruit should give preference to apples and citrus. Juices should be natural and freshly squeezed. Breakfast can be hearty. The benefits of a hearty breakfast are detailed in the article "Diet for weight loss."
The menu of the sports diet for weight loss
Breakfast: two egg whites, one egg yolk, oatmeal porridge a small portion (to fit in the palm), ¼ packs of cottage cheese, a glass of fresh orange juice.
2nd breakfast: fruit salad, dressed with lemon juice or non-fat yogurt without dyes.
Dinner: ½ of boiled chicken breast, a portion of rice, vegetable salad.
Lunch: baked potatoes - 1 pc., ¼ pack of cottage cheese.
Dinner: 2 slices of fish stew with vegetables, an apple.
Note: during each day you can drink water and green tea in a volume of 2 - 3 liters.
Breakfast: oatmeal, 1 glass of milk, apple or orange, boiled eggs - 2 pcs.
2nd breakfast: fresh carrot juice, ¼ packs of cottage cheese.
Lunch: boiled chicken breast, baked potatoes - 1 pc., Orange.
Lunch: fruit salad.
Dinner: portion of boiled fish, 100 gr. boiled beans, green salad.
Breakfast: a handful of strawberries, muesli 100 gr., 2 eggs fried without oil.
2nd breakfast: banana or grapefruit, ½ pack of cottage cheese.
Lunch: 2 slices of boiled fish, buckwheat, cucumber and tomato salad.
Tea time: ½ cup of yogurt, apple.
Dinner: ½ boiled chicken breast, boiled corn, green salad.
Breakfast: orange, a portion of rolled oats, a glass of kefir.
2nd breakfast: apple, ½ pack of cottage cheese.
Lunch: boiled chicken breast, half a portion of rice.
Lunch: freshly squeezed vegetable juice, bread 3 pcs.
Dinner: boiled meat 1 piece, boiled corn - 1 pc.
Breakfast: a peach or 3 apricots, a portion of muesli, an omelette of 2 eggs, a glass of freshly squeezed apple juice.
2nd breakfast: vegetable juice, portion of rice.
Lunch: radish salad, ½ boiled chicken breast, orange.
Lunch: vegetable salad, ½ pack of cottage cheese.
Dinner: fruit salad, a portion of boiled fish.
Breakfast: 2 boiled eggs, 100 gr. oatmeal with milk.
2nd breakfast: ½ pack of cottage cheese, apple.
Lunch: 2 pieces of fish, a portion of rice, fruit juice.
Lunch: boiled potatoes, a glass of kefir.
Dinner: 150 grams. seafood salad from vegetables.
Breakfast: ½ pack of cottage cheese, portion of buckwheat, banana.
2nd breakfast: 2 eggs, peach.
Lunch: boiled beef 100 gr., Stewed vegetables.
Tea time: a glass of kefir or skim milk, an apple.
Dinner: boiled breast, vegetable salad.
Note: you can cook dietary soups from meat, vegetables and cereals.
Weight loss diet You can practice 2 weeks.
Reviews of sports diet for weight loss
See also:What do they eat after training?
With long-term observance of the diet, some women diet helped to lose weight by 14 kilograms. It is convenient to sit on a sports diet during the holidays. It’s more difficult for a woman with a family to spend a lot of time on sports, so people with family need to think before practicing sports diet.
And what sports do you consider most effective in the fight against obesity?