Sports diet for burning fat

A sports diet for burning fat is individual and is selected for each athlete individually. However, there are some general principles of a healthy diet that will help to condition the body and meet the nutritional and vitamin needs of women and men.

The main rule of the diet program is to count the fats, proteins and carbohydrates eaten. The amount of fat consumed decreases, and the amount of food containing fiber in its chemical composition increases. The menu for men and women involved in sports is built in such a way that enough energy and nutrients enter the body with food for full-fledged training and life.

Calorie content and BJU

The calorie content of the diet depends on the amount of load, age, gender, features of work. On average, girls involved in sports need to eat 2800-3000 calories per day, men are better off consuming about 3000-3500. In the presence of significant physical activity in women and men, it is better to adhere to the following percentage in the diet:

• Fats - 25%;
• Proteins - 30%;
• Carbohydrates - 45%.

If you need weight gain, due to an increase in muscle mass, then you can slightly change the numbers towards a higher protein content in the diet:

• Fats - 25%;
• Proteins - 35%;
• Carbohydrates - 40%.

One of the main rules is the sufficient consumption of clean water, about 3 liters per day for men and 2–2.5 for girls. It is advisable to drink a glass of warm water half an hour to an hour before the main meal. You should not choose only animal products as a source of protein, vegetable protein is also important for the body.

It is worth eating 5-6 times a day in small portions, up to 300 grams, girls can limit portions to 250 grams.

A sports diet that burns fat is not strict and rigid, therefore there are no restrictions on the period of application, since by following the diet you will not experience hunger or a lack of vitamins. A huge plus of this diet is that it does not harm your body, and the result will last longer than from mono-diets or low-calorie diets. A diet is more of a healthy diet than a dietary one.

Grocery list

List of products that should consist of a diet: legumes, meat and fish with, various berries, fruits, vegetables, nuts, low-fat milk, cottage cheese and other sour-milk, eggs and some cereals.

List of foods that should be minimized or eliminated: alcohol, fatty meats, pastries, sweets, fast food, canned and smoked foods, high-carb fruits.

sample menu

One of the 7 days should be unloading. It can be water or dry fasting, gentle unloading on kefir and or hard, it remains at your discretion. A man's diet should contain a little more protein and less carbohydrates than a woman's menu. Before training, be sure to eat a protein dish.

Option 1

• Breakfast: 2 apples or 2 pears, a glass of kefir;
• Lunch: 100 grams of boiled turkey, carrot and apple salad;
• Lunch: ratatouille with boiled or baked lean meat, serving no more than 300 grams;
• Afternoon snack: ½, a few pieces of dried apricots or prunes;
• Dinner: white fish roll, cooked in the oven, and preferably steamed.

Option 2

• Breakfast: 3-4 egg whites, ½ citrus (grapefruit, orange);
• Lunch: ;
• Lunch: borscht in low-fat broth, fresh cabbage and onion salad;
• Afternoon snack: cooked with a mixture of water and low-fat milk;
• Dinner: chicken breast baked in a baker's sleeve.

Before going to bed and between meals, you can drink a glass of kefir if you feel hungry. It is advisable to stop eating 2-3 hours before bedtime.

Fat burners as a supplement

If you want to achieve results quickly, then you can try adding to the diet such a type of sports nutrition as. First of all, they are intended for men and girls who want to change their body and get rid of excess body fat. Fat burners work only when training and following the conditions of a sports diet. By and large, the basis of the way incinerators work is the conversion of sediments into energy for physical activity. That is, burners contribute to the breakdown of fats due to their chemical composition, but they have a bad effect on women and men who lead a sedentary lifestyle with an unhealthy diet.

Basically, the composition of the fat burner includes:

• Guarana;
• Caffeine;
• and omega-6;
• other fatty acids.

There are different types of incinerators, not all of them are equally effective and not all of them are well and safely combined. The various types include:

• Lipotropics;
• Thermogenics;
• fat blockers;
• carbohydrate blockers;
• Appetite suppressants.

It is advisable not to resort to taking fat burners without the need and consulting a doctor, some of these drugs can be harmful to the body. Following a diet and a regular exercise regimen will be enough to significantly lose weight, gain muscle mass and change your body for the better for girls and boys.

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