A sports diet for weight loss is necessary for people who regularly get quite a lot of physical activity. It is very important that this diet includes minerals, amino acids and vitamins .
The sports diet for weight loss for women and men is not only aimed at the loss of excess kilograms, but also for the correction of the body, or rather its problem areas.
Important rules and components of the diet
Every day a person should receive up to 50 active substances. In addition, the sports diet for men and women for weight loss should be based on carbohydrates and proteins. In such a diet should be:
- Carbohydrates, which are the main sources of energy. People who are engaged in sports, it is necessary that the daily menu of 55% consisted of carbohydrates. There is a proportion that will help you calculate the amount you need: for 1 kg of weight you need 5 g of carbohydrates.
- Protein, which is an indispensable substance for muscle mass of the body. Its quantity is about 15% of the total mass of products. For athletes it is recommended to consume protein shakes.
- Fats, the amount of which should not be more than 30% of the total number of products per day. Only it is necessary to choose useful fats, for example, nuts, olive oil or avocado.
- Vitamins and minerals necessary for normal body functioning.
- Water, which during sports, is lost in large quantities. Given this, you need to constantly fill the balance. To do this, every day you need to drink at least 1.5 liters of water.
To get from the diet, you need to follow certain rules:
- The sports diet can last long enough and it can even be ranked in the nutrition system for athletes.
- The diet should be varied so that you do not get bored with such a diet.
- The daily menu should contain no more than 1800 kcal.
- Eat small meals and at least 4 times a day.
Menu of sports diet for weight loss
You can independently adjust the diet by choosing more suitable products for yourself.
Sample menu:
Breakfast - porridge, cooked on the water, milk, eggs and fruits.
Lunch - lean meat or fish, steamed or boiled, stewed vegetables and fruits.
Snack - low-fat kefir or yogurt, as well as fruit .
Dinner - baked in the oven fish and chicken breast, as well as a salad of vegetables.
Remember that in addition to proper diet for weight loss requires regular exercise.