Those who chose a fitness diet to lose weight, you must know that you have to count the number of daily calories consumed. They must be from 1400 to 1800 is not impossible that purpose. Give up your favorite foods is not necessary. But on the habit to lie down on the couch after a meal should forget. Have to train every three days, and with small weights in the form of a dumbbell. Such a diet can be considered one of the most useful and not "hungry".
The basis of fitness diet is split meals. Cultivate the habit of eating small portions. In addition, eat only organic foods, watch the quality of food.
To make a rough menu for fitness diet, you must remember that protein should be four servings of fiber (vegetables, fruits) - 3, complex carbohydrates - 2, and healthy fats - one serving. All this can be eaten per day. As proteins use lean fish - 200 g fatty fish - 150 grams of seafood - 200 g egg whites - 6 pieces, low-fat cottage cheese - 180 g and low-fat yogurt - 200 g
One serving of vegetables or fruit salads without dressing match - 200 g apples - a couple of pieces, grapefruit - 1 piece, banana - 1. With respect to complex carbohydrates, during fitness diet should eat any cereal, but not more than 200 g, is six tablespoons, and whole wheat bread about 50 grams fat useful during the diet are any unsalted nuts or seeds (30 g), or salad dressing.
Submit to approximately one-day menu, use the following example.
Breakfast may consist of a portion of oatmeal, egg white and apple. At lunch is served pear and some almonds. Lunch includes a large portion of vegetable salad without dressing, it includes a portion of cod steamed broccoli plus. Before dinner you can eat a few spoonfuls of buckwheat with soy sauce and 200 g of peeled shrimp. Dinner should be light, eat low-fat cottage cheese - 200 g