Nutrition for weight loss in training

One high-intensity training, believe me, will not be enough for losing weight. Moreover, your weight loss is much more dependent on nutrition, than on the availability of training, the last will depend on your figure - its smartness, relief, elasticity. Simply put, go in for sports - it's very commendable, but do not neglect the rules of a balanced diet and make yourself a diet plan for losing weight during training. We will help you in this.

The basic need is proteins

Proteins and us without training are desperately needed, and for those who exceed the physical load of the accountant, the proteins are product No. 1. If you train and do not increase the ratio of proteins in your fitness diet for weight loss, weight loss (which is unavoidable with sports loads) will occur precisely because of the loss of muscle protein. As a result, if you lose weight, you will look like a wet cat, which was lowered into a bucket of water and taken out. You do not want to be skinny, do you?

In the menu, we introduce proteins with low fat content (but not zero):

• cottage cheese;
• eggs;
• milk;
• kefir;
• yogurts;
• hard cheeses;
• dietary meat;
• fish and seafood.

Water

Increasing the protein content in your diet program for weight loss, do not forget about water - when proteins are split, toxins are formed that poison our body. If there is enough water, the body will quickly and effectively cope with the withdrawal of "garbage".

In addition, during training you lose more fluid than in everyday life. Drinking water during high intensity training and after is not a know-how, but a need to normalize the water-salt balance.

Before and after

Your diet before exercise for weight loss should be held two hours before classes and it should be a full meal. Otherwise, the forces will not train. If there is no possibility to eat well, we suggest you add energy with the help of dietary products shortly before the classes start, it should be carbohydrates - bananas, apples, loaves, dried fruits and nuts.

After training (if you lose weight) there is nothing you need. Carbohydrate-protein window exists for those, who builds up muscle mass, while you lose weight, in the first two hours, food is taboo. The reason for such a hard rule is also simple: after training, metabolism is accelerated, the body continues to work in intensive training mode, the products of the breakdown of fats and proteins are dislodged, the body splits energy to send it to growth and muscle recovery. If you at that moment eat something, your fat will not be split, the body will take on the freshly arrived calories. And after training in two hours you can safely eat protein food (now useful for muscles) - omelets, kefir, cottage cheese and eggs.