Fitness is considered the most popular way to lose weight along with diets . And the most noticeable results in getting rid of excess weight can be achieved by combining both methods. However, a “normal” diet and a diet for weight loss through exercise are far from the same thing. If you want to "build" the perfect body, then you need to stick to a specific nutrition plan, and not limit the body in calories or the elements it needs.

1. Fitness diet for weight loss
Fitness is considered the most popular way to lose weight along with diets . And the most
noticeable results in getting rid of excess weight can be achieved by combining both methods.
However, a “normal” diet and a diet for weight loss through exercise are far from the same thing.
If you want to "build" the perfect body, then you need to stick to a specific nutrition plan, and not
limit the body in calories or the elements it needs.
How to choose a power mode
The fitness diet for men and women is different. For girls who usually do mostly cardio and
body-building workouts, sports nutritionists are advised to consume more carbohydrates with a
low glycemic index (about 50% of the total diet), and also not to forget that fats, especially
omega-3 fatty acids - beneficial to the body. The average daily intake of fat should be at least
20%, the remaining 30% - protein.
Men who want to achieve muscle relief and muscle strength should pay more attention to the
intake of protein (up to 40% of the total daily intake) and carbohydrates - for weight loss, it is
worth lowering their consumption to 35-40%, for gaining mass - increase to 55% . Fats during
the "drying" period are limited to 20%, and during active muscle building, the norm is 25%.
Fitness diet menu

2. The main rule of a fitness diet for weight loss is fractional nutrition: 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
Calculation of the rate of water consumption is made individually according to a special formula.
You should also drink water according to a certain system in order to prevent dehydration or
overhydration .
Sample meal plan for training days
Breakfast: 15 minutes after waking up, drink a glass of warm water, mixed with half a spoonful
of honey. After about half an hour - a protein dish (scrambled eggs without oil, scrambled eggs
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. Pre-workout afternoon snack: 100 ml low-fat natural yogurt
or cottage cheese with the addition of fresh berries / unsweetened fruits.
Post-workout snack: apple/orange/half grapefruit Dinner: A small steamed chicken patty or a
serving of lean white fish with green vegetable salad. 1.5-2 hours before bedtime, you can drink
a glass of low-fat yogurt with fiber.

3. 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 it ends. If fitness is scheduled for the second half of the
day, then it is better to have lunch 2-3 hours in advance, and eat an afternoon snack an hour
before class, dinner - 2 hours after. Well, if you visit the gym late in the evening, then it is better
to have dinner in advance, after a late workout it is not recommended.
Sample menu on non-training days
Breakfast: a glass of water with honey after waking up. After 30 minutes: a portion of cottage
cheese with berries or whole grain flakes with pieces of fresh fruits and berries.
Second breakfast: 100 ml of natural yogurt without fillers, 100-150 grams of fruit (excluding
banana and grapes).
Lunch: light vegetable soup, a serving of brown or wild rice / steamed buckwheat / chickpeas
with vegetable salad and 100-150 grams of chicken or white fish.
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 the addition of 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 from yogurt and berries. Fans of healthy eating know
many recipes for delicious and healthy desserts that bring only benefits to the figure.
Important!
To maintain a healthy diet, products such as refined sugar, white bread and pastries,
mayonnaise-based sauces, sweet carbonated drinks, sausages and sausages, fast food are
unacceptable.