Proper nutrition during fitness - principles, products, menu

Proper nutrition during training One of the key secrets to maintaining a beautiful figure is proper nutrition when doing fitness. When planning to lose weight or maintain your current weight that you are comfortable with, it is very important to maintain a balance between your diet and your exercise schedule.

Only an integrated approach can bring the expected result - a slim, toned figure and a healthy, resilient body.

There are simple rules, following which you can look great and feel great.

Basic principles of nutrition during fitness training

There are a number of unspoken rules that should be followed when practicing proper nutrition when doing fitness. So, what is worth considering first:

1. Water balance. You should drink a certain amount of liquid throughout the day - about 1.5-2 liters. This is a volume of pure still water, which will help speed up metabolism and have a beneficial effect on the condition of the body.
2. Drinking regime during training. During a sports activity, you should drink about 0.5 liters of water - in small sips and evenly throughout the entire workout.
3. Proper nutrition before and after training. It is worth adhering to clear recommendations stipulating the quantity and quality of food taken before and after training.
4. Balanced diet. It is necessary to consume the right foods within the framework of your personal KBJU needs.
5. Optimally 5 meals a day, including 3 main meals and 2 snacks.
6. Elimination of alcohol. It is not only harmful to the body, but also very high in calories.

IMPORTANT: Try to completely eliminate fried, fatty, smoked foods from your diet - replace them with baked, boiled, steamed ones.
This way, your body will receive fewer “empty” calories and become healthier. Products with a high sugar content are also strictly prohibited - sweets, milk chocolate, jam, preserves will not bring any benefit.

Nutrition during training

Eating during fitness classes is strictly prohibited

It is not recommended to eat food directly between approaches to apparatus or other types of exercises. This can cause redistribution of blood to the digestive organs. In addition, there is a risk that a person may choke.

However, it is allowed to drink water in small sips to prevent dehydration. Don't swallow too much at once. A sharp increase in the volume of fluid in the body can cause overload of the heart with the development of dizziness or even fainting.

Meals before classes

3 hours before the start of your workout, you should eat about 400 calories (the numbers are approximate; for more accurate recommendations, you should use individual calculations of your daily calorie needs).

Meals should include proteins, carbohydrates, and fats. For example, you can cook and eat baked chicken fillet with wild rice on the side and a light green salad.

Closer to class, about 1-1.5 hours before it, it is worth having a snack - for example, healthy bread with milk. Let the calorie content of such a meal not exceed 200 calories.

Post-workout nutrition

Immediately upon completion of classes you must:

1. Drink enough water or mineral water to replenish lost moisture and salts;
2. If a person wants to gain muscle mass, then in the next 2 hours he should eat well with a sufficient amount of protein (0.5 grams per 1 kg of body weight) and carbohydrates (1 g/kg b.w.). This period is conventionally called the “carbohydrate-protein window,” when increased absorption of nutrients is observed;
3. Proper nutrition for weight loss while doing fitness involves, on the contrary, abstaining from food in the first 2-3 hours. Then the body begins to use its own fat layer to replenish energy reserves.

Additional tips for an adequate diet include:

• Increasing the amount of vegetables and fruits in the diet (grapefruits, apples, oranges);
• Elimination of salt and hot seasonings;
• You should try to limit bakery and confectionery products as much as possible. This is especially important for those who are losing weight;
• Stop smoking and minimize alcohol consumption.

if the main goal is to lose weight, you should not eat anything for two hours after a fitness class

Proper nutrition with regular fitness classes is the basis of a person’s health and achievement of their goals. A balanced diet saturates the body with all the necessary nutrients, ensures good health and a great mood for every day.

Fitness menu products

A diet with sufficient amounts of proteins, fats and carbohydrates
There are foods that form the basis of a healthy diet when doing fitness. They are quite varied, so your diet will not only be balanced, but also tasty. So, what foods should you choose on a fitness diet?

• Chicken or turkey fillet (without fat and skin).
• Beef (boiled, baked).
• Fish.
• Chicken and quail eggs.
• Cereals (buckwheat, oatmeal, etc.; just not instant!)
• Olive oil (as a salad dressing or sauce base).
• Whole grain bread.
• Nuts (only in small quantities as a snack due to their high calorie content).
• Natural yogurt without additives, kefir.
• Greens, leafy vegetables.
• Non-starchy vegetables (tomato, cucumber, broccoli, zucchini, etc.).
• Berries.

You can supplement this list at your discretion by adding the most healthy and delicious products for yourself. The main thing to remember is the absence of processed foods, store-bought sausages, sweet carbonated drinks and similar “junk food” in your diet, which has nothing to do with a beautiful body.

NOTE: When going to the store, take a grocery list with you and shop without deviating from it.
This way you will avoid the temptation to buy food that you should abstain from.

Grocery list

A list of the fifteen most popular products that can always be found on store shelves will help you create fitness nutrition.

22 – Olive oil

Olive oil is rich in healthy monounsaturated fats, making it an ideal food for a healthy heart.
In fact, research shows that replacing two tablespoons of the saturated fat found in butter and lard with monounsaturated fat may reduce the risk of heart disease. But this is not the only reason to eat them. A study in the journal Nature reports that olive oil also has powerful anti-inflammatory properties, meaning it can help reduce pain and swelling as much as a dose of ibuprofen.

• 119 calories per tablespoon
• Eat 2 tablespoons per day

In addition to cooking with olive oil and using it as a salad dressing, you can include more of the product in your diet by adding 1-2 tablespoons to your daily protein shake.

21 – Quinoa (Quinoa)

Chances are, you may not be familiar with this exotic whole grain plant that grows in the Andes Mountains. But you must meet. Quinoa (Quinoa) has a light, mild flavor, making it ideal for those people who hate other types of whole grains.

• 318 calories per half cup
• Eat 2-3 servings per week

Even better, this plant has more protein than any other grain and is loaded with a high dose of heart-healthy unsaturated fat.

20 – Beans

Although tiny, beans can help you feel energized and full longer than almost anything else you can eat.

The reason is twofold: They are incredibly high in fiber, which swells the stomach and promotes a feeling of fullness. They're also loaded with very complex forms of carbohydrates, causing your body to take longer to convert them into energy.

• 227 calories per cup
• Eat 2 servings per week

Like meat, they are also rich in protein. But unlike meat, they do not contain saturated fat. So why did our experts choose the black variety of beans? It's easy. They have more fiber per serving than any other member of the legume family.

19 – Green tea

From cancer prevention and weight loss to potentially slowing the progression of Alzheimer's disease, green tea helps fight almost every major disease.

Don't like tea bags? Try buying a liquid extract.

• 2 calories per cup
• Drink 1-3 glasses a day

Add some to the water and voila! You now have instant tea.

18 – Spinach

One serving of these greens contains fiber, calcium and nearly all the daily recommended intake of beta-carotene, a nutrient that is vital for the immune system, health, and good vision.

• Only 7 calories per cup
• Eat 2-3 servings per week

What do nutritionists have in common with happy cartoon sailors? They all love spinach! And for good reason

17 – Oatmeal

When it comes to breakfast in the morning, there's nothing better than a bowl of oatmeal to skyrocket your energy levels and give you a fuel boost for hours. Oatmeal is also loaded with zinc, which fights stress and boosts immunity.

If that wasn't enough to convince you to pop a bowl of oatmeal in the microwave, keep in mind that oatmeal may also promote weight loss and reduce the risk of heart disease. Oatmeal contains high levels of soluble fiber, which protects the heart and arteries by trapping and expelling cholesterol, lowering cholesterol levels by 30 points or more.

• 148 calories per half cup
• Eat 3-4 servings per week

However, the best oatmeal option may not be the most convenient. Those flavored single-serve packets that flood grocery store aisles are often made with added sugar and therefore include extra calories. Instead, buy a large box of oatmeal and add fruit and non-nutritive sweeteners yourself if you need them.

16 – Blueberry

Of all the fruits you can eat, blueberries are the absolute winner. If you eat them raw, toss them into your porridge or add them to a fruit salad or smoothie, as blueberries contain more fiber, vitamins and minerals per ounce than any other fruit.

• 41 calories per half cup
• Eat 1-2 cups per week

Chief among these nutrients are antioxidants, which fight free radicals. Free radicals, which increase in number as you get older, travel throughout your body, damaging cells, causing disease and signs of premature aging. And blueberries use all their power to stop their action.

Need another reason to eat blueberries? What about your memory? The same antioxidants that fight disease are also effective in helping maintain healthy connections between brain and nervous system cells, enabling clear, quick thinking and excellent memory.

15 – Turkey breast

Skinless turkey - seven grams of protein in every 28.3 grams of product. An ideal product for the formation of muscle fiber. Turkey is rich in B vitamins, zinc (sperm production enhancer), and selenium, a cancer fighter. Contains amino acids and a minimal amount of saturated fat.

• 84 calories per 100 gram serving
• Eat 3 servings per week

It is considered one of the universal types of meat, and the taste and structure of the product surpasses the quality of chicken breast.

14 – Olive oil

Rich in healthy monounsaturated fats. It has been scientifically proven that replacing two tablespoons of saturated fat, which is found in butter and lard, with monounsaturated fats reduces the risk of heart muscle pathologies.

• 178 calories per tablespoon (20 g)

13 – Apples

The special charm of the fruit is its availability all year round. Everyone can find their favorite variety. The fiber included in the composition improves the functioning of the gastrointestinal tract and satisfies hunger.

• 48 calories per 100 grams

12 – Eggs

One egg contains 4 grams of amino acids to build quality muscle mass in addition to one of the highest naturally available doses of choline, a vitamin that improves memory.

• 74 calories per C0 egg
• Eat 3-7 eggs per week

11 – Milk

You know that milk has a positive effect on the body, but you may not know that the absence of dairy products in your fitness diet makes your body anxious.

When you don't have enough milk, your body produces hormones that tell your cells to store calcium and fat. Calories are also taken into account, so you should drink milk by the glass, not by the liter. Just make sure you consume dairy products.

They contain components that help your body's fat burning system and slow down the accumulation of fat. And while other forms of supplements work great too, this is where the real thing works best.

• 130 calories per cup (250 ml) of 2.5% fat milk
• Eat 3 servings of dairy products per day

It is very important that your diet when exercising includes dairy products. The absence of these promotes the production of hormones that seek to preserve calcium and fat.

10 – Cottage cheese

Up to 50% of cottage cheese contains casein, which nourishes the body with useful substances for a long time. That is why it is recommended to eat the product before bed, so that the muscles receive a dose of the necessary substances for as long as possible. The optimal percentage of fat content is 5%.

• 240 calories per pack of 5% cottage cheese per 200 grams

9 – Buckwheat

A classic of the genre, the queen of stereotypes. An ideal source of slow carbohydrates, a storehouse of vitamins and microelements. Affordable price, easy preparation.

• 343 calories per 100 grams of dry product

8 – Legumes

Soy contains protein from meat, fiber from whole grains, and antioxidants, vitamins and minerals from top vegetables and fruits. If you don't like tofu and soy milk, there are simple ways to increase your soy intake. It is also a cheap product rich in plant protein. Beans contain up to 18 grams of protein. Supplement fitness nutrition for weight loss with fiber, keeping your appetite under control.

• 310 calories per 100 grams of dry beans (300 calories per medium cup

• Eat 2 servings per week

Soy nuts and soy protein, used in some protein shakes and bars, not only taste great, but are also very convenient.

7 - Water

You know you need to drink more water, and for good reason. Water flushes toxins out of your system, regulates body function, acts as a joint insulator, prevents kidney stones, and supplies the body with important minerals.

While water helps in every way, it can be the most powerful aid when it comes to weight loss. Drinking 1-2 glasses of water half an hour or so before meals, for example, can help relieve hunger pangs.

• 0 calories
• Drink eight 225 ml glasses per day

Feel like you can't drink that much water every day? Try making sugar-free lemonade that you can drink throughout the day, or buy a pack of zero-calorie flavors to add to your water bottle and take with you to work.

6 – Whole grain bread

Processed flour deprives the body of fiber and protein and is quickly digested, causing a spike in glucose.
Over time, these spikes in insulin production wear down the body, damage cells and develop excess fat storage. So why don't you ever eat white bread? However, there is a trade-off for bread lovers, since fitness food does not mind whole grain flour products. The product retains its beneficial properties and does not provoke changes in insulin.

• 140 calories per 2 slices
• Eat 6 slices per week

It is recommended to check the ingredient list before purchasing. Choose whole grain products that contain 100% whole wheat or whole grains listed as the first ingredient on the package.

Even if you're cutting back on carbs, there's still room for complex whole grains in your diet. You stay fuller longer and get sustained energy for as long as possible.

5 – Almonds

High in protein, fiber and vitamin E, almonds are great for your heart, digestive system and skin.

• 82 calories per 14 gram serving

• Eat 3 servings per week

Although they also contain healthy unsaturated fats, some athletes avoid almonds due to their high calorie content. But this is a mistake. Gary Frazier, Ph.D., professor of medicine at Loma Linda University in California, studied people who added 60 grams of almonds to their diet regularly. It turns out they didn't have any significant weight changes.

“Because nuts are a solid food, it appears that even this significant amount of calories is never absorbed into the body,” he says.

To include more almonds in your diet, try keeping a bag of dry roasted or lightly flavored nuts in your desk drawer and snack on them instead of running to the vending machine. You can also add almond butter to smoothies or use it instead of peanut butter to make a sandwich.

4 – Natural yogurt

Provides the benefits of milk plus active cultures that increase the number of germ-fighting bacteria along the intestinal wall. Contains calcium, which helps saturate the body - an excellent fitness food for weight loss. It is necessary to choose a product without added sugar, with a fat content of 1.5%.

• 143 calories per cup of 1.5% yoghurt in 20 ml
• Eat 3 servings a day

Yogurt has all the benefits of milk. Boosted with active cultures that increase the amount of germ-fighting bacteria along your intestinal wall. This helps prevent diseases.

Research shows that people who eat this product are less likely to get colds. Like milk, yogurt contains calcium, which not only speeds up fat burning, but also helps you feel full, making it an ideal food for weight loss.

Just be careful: Most yogurts come with added sugar and fructose corn syrup.

3 – Broccoli

These meaty greens should be at the top of the list when it comes to vegetables. It is rich in essential supplies of iron, calcium, fiber and vitamin C, which has a beneficial effect on the condition of the cardiovascular system, bones and the fight against colds.

• 34 calories per 100 gram cup of broccoli
• Eat 2-3 half-cup servings per week

Are you afraid of broccoli? Get used to it slowly: add it to stir-fry, on pizza, or use raw pieces, dipping them in your favorite sauce.

2 – Tomatoes

Yes, it's true that tomatoes were called "love apples" and had a reputation as a powerful aphrodisiac.
But knowing this has nothing to do with why we chose the tomato as the best food for sexual health. Rather, tomatoes earn their place on our list, and their relatively high ranking overall, because of one nutrient: lycopene. This powerful antioxidant, which comes from the pigment that gives tomatoes their red color, may actually help fight a number of diseases and ailments most important to men, such as prostate cancer.

Also, it is a powerful antioxidant that can fight a number of diseases and ailments that are most important to men, such as prostate cancer.

• 60 calories per 300 grams of vegetables
• Eat 4 servings per week

And good news for busy people: tomatoes are that rare food that is more nutritious when cooked than when eaten raw.

1 – Salmon

Salmon tops the list for a number of reasons, but the most important is that salmon is truly rich in omega-3s. These fatty acids slow memory decline with age and improve heart health by regulating heart rate and keeping arteries and veins flexible and plaque-free. This is an excellent source of protein (20 grams of protein per 85 g of product), impeccable meat taste, and easy to prepare.

• 121 calories per 85 gram serving
• Eat 3-4 servings per week

While consuming saturated fat leads to obesity, polyunsaturated fatty acids in fish prevent the development of many diseases, according to a study published in the journal Clinical Science.

And this is just the tip of the iceberg. Salmon is also an excellent source of protein. An 85-gram serving of cooked salmon contains 20 grams of protein, making it ideal for building muscle and losing weight.

In addition to stimulating your metabolism three to four times more than carbohydrates or fats do, protein is the best food to fill you up so you'll eat fewer calories and burn more.

Sample menu for the day

An approximate daily menu for proper nutrition while doing fitness might look like this.

So, as we remember, you need to drink up to 2 liters of clean water per day. The first glass is about 30 minutes before breakfast, and then a glass before each meal (also half an hour before). Distribute the remaining liquid evenly throughout the day.

• Breakfast – oatmeal + citrus (optimally grapefruit). Complex carbohydrates are a must.
• The first snack is a fruit salad dressed with natural yogurt. Your first snack should include carbohydrates.
• Lunch – baked chicken fillet with rice on the side. Complex carbohydrates with protein and vegetables are shown.
• The second snack is a glass of vegetable juice (not store-bought). You can eat vegetables, some protein.
• Dinner – steamed fish, vegetable salad, unsweetened apple. It is advisable to eat protein with vegetables.

Thanks to the fact that every day you can eat tasty and varied, and not sit (according to some opponents of PP) only on boiled chicken breast with buckwheat and cucumber, it will not be difficult for you to adhere to the correct diet.

ATTENTION: Try to create a menu for a week in advance in order to clearly understand what exactly will need to be prepared and on what day. Purchase the necessary products in advance and strictly adhere to the plan.

What is fitness nutrition?

This is not a diet for losing weight or building muscle mass in the usual sense. A chocolate, protein, cucumber diet cannot be healthy and useful by definition, because it violates the principle of nutritional balance and serves as a direct road to metabolic disorders and a nervous breakdown.

Nutrition for women and men is based on the same principles. Essentially, this is proper healthy eating. To achieve certain goals (weight maintenance, weight loss or muscle gain), only the daily amount of calories and the protein/fat/carbohydrate ratio changes. All! No complications!

The role of proteins, fats, carbohydrates

The role of proteins, fats and carbohydrates for the body is very important.
Proper nutrition when doing fitness for weight loss should include the right amount of proteins, carbohydrates and fats. What is each of these elements needed for?

1. Squirrels. This element performs a construction function - it forms muscles and also helps them recover after physical activity. You need to consume about 1 gram of protein per 1 kilogram of weight per day with moderate exercise and up to 2 grams with intense training.
2. Fats. Give energy, maintain the beauty and health of nails and hair. On average, you should consume 40-60 grams of healthy fats daily.
3. Carbohydrates. They supply much-needed energy to the body. They are divided into simple (sweets, fruits) and complex (pasta, cereals). Preference should be given, first of all, to complex carbohydrates. The daily norm is about 100 grams.

HELP: You can download a special application to your phone that will help you calculate your KBJU norm and in which you can record the food you consume. This is a great motivator - you can clearly see how much and what elements you received, and what the calorie content of your diet is.

Interesting recipes

A variety of recipes for fitness nutrition follow the canons of a healthy diet and lifestyle. It is important to remember that the following should be excluded from the grocery basket:

• fast food;
• chips, crackers;
• industrial sauces;
• packaged juices, soda;
• processed cereals;
• first grade flour;
• sugar, sugar-containing products.

For busy people, we develop and prepare fitness meals for delivery to their home or work. And for those who like to know for sure what is in the plate, we offer several simple and interesting recipes.

Quick red fish

A favorite fitness food for many athletes, the recipes for preparing red fish are simple and always work out.

red fish

Recipe No. 1
Method of preparation: 1. Wash the broccoli, divide into inflorescences. Place on a baking sheet lined with foil or a baking dish. 2. Cut the salmon into medium pieces and place on top of the broccoli. This will help saturate the vegetable with salt and fish oil. 3. Place in an oven preheated to 180 degrees for 20 minutes.

Ingredients: • lightly salted salmon – 300 g; • broccoli – 200 g.

Salmon can be replaced with trout.

Milk buckwheat porridge on water

Often, fitness nutrition reveals long-forgotten recipes from a new perspective. You can vary the calorie content of milk porridge by changing the percentage of milk fat, as well as by diluting the product with water.

Milk buckwheat porridge

Recipe No. 2
Method of preparation: 1. Sort through the buckwheat, removing debris and black cores. Rinse with cold water. 2. Boil water in a saucepan with thick walls, add the washed buckwheat. Cook over medium heat for 10 minutes until the liquid is completely absorbed. Monitor the process so that the buckwheat does not burn. 3. Pour in the milk and continue cooking with the liquid simmering slightly. Cook until tender. If desired, add more milk. 4. At the end, add oil and salt.

Ingredients: • dry buckwheat – 100 g; • milk 2.% – 300 ml; • water – 200 ml; • butter – 10 g; • salt – 1 pinch.

Also, at the last stage, you can add a sweetener to the porridge to taste.

Nutritional features of women and men

There are differences between proper nutrition for women's fitness and proper nutrition for men's fitness.

THIS IS INTERESTING: Metabolic processes in the female body are, on average, 20% slower than in the male body.

It is important for women to remember the following:

• Stick to 5 meals a day and never skip breakfast.
• Try to eat at the same time every day - this will help the body adapt to the new diet.
• Try to have dinner at least 2 hours before bedtime, and give preference to light meals.
• Adhere to the individual KBZHU norm. You should not cut calories too much - this can lead to the opposite result.

Nutritional features for men:

1. If your goal is to lose excess weight, give preference to plant-based foods. If you want to gain muscle mass, load up on protein foods.
2. Eat complex carbohydrates for breakfast, such as oatmeal with honey and fruit.
3. For lunch, choose one dish - give up the “first, second, and compote” principle, since it has nothing to do with fitness nutrition.
4. For dinner, choose protein foods and whole grain bread.
5. Eliminate salt and sugar.

What to do to lose weight

If you decided to combine changes in the quality and quantity of food consumed, as well as fitness classes in order to lose weight, you did absolutely the right thing. Separately, a balanced diet and exercise do not work as quickly or as effectively as in combination. If your main goal is to lose excess weight, be sure to understand the following rules:

• Regular training is the key to success. Try not to miss classes, otherwise your efforts may be in vain.
• Work your whole body. Even if you have an obvious problem area, don't just work on it. Work on all areas to achieve a toned, beautiful body.
• Think over the menu for every day so that food brings benefits and pleasure. This way you will have fewer temptations.
• A healthy lifestyle, including proper nutrition while playing sports and physical exercise, should now become your way of life. For health, youth, beauty, it will not be enough to go to the gym for two months and sit on a fitness diet - now you must adhere to this constantly.

First of all, you must understand that proper nutrition when doing fitness to lose weight can bring not only benefits, but also positive emotions. There are a huge number of delicious dishes and interesting workouts that will suit and please you.

And you don’t have to contact a nutritionist or trainer at all - you can independently think through a nutrition and training plan, guided by information that is a lot in the public domain. Proper nutrition when doing fitness is your first step towards the treasured volume, weight and good health.

Proper nutrition and exercise for weight loss

Sports and nutrition for weight loss should be interconnected, then the result will be achieved faster. The main goal is to reduce body fat, build muscle mass, and get a slim body. By following the basic recommendations for creating a healthy, low-calorie diet, any girl will be able to lose weight and get her figure in good shape. Experts advise continuing to adhere to these rules after losing weight so that the kilograms do not return again.

Before training

Many girls believe that the less food you eat before starting a workout, the faster weight loss occurs. If you don’t eat something before going to the gym, it will be difficult to fully exercise. Pre-workout nutrition to burn fat is a must for weight loss. A girl who neglects this rule runs the risk of serious health problems, in addition to the low effectiveness of exercise, therefore exercise on an empty stomach is strictly prohibited.

Nutritionists advise eating no later than 1.5-2 hours before the intended workout. It is better to give preference to carbohydrate and protein foods, which provide energy reserves for exercise. The total calorie content of the dish should not exceed 300 kilocalories. Suitable for meals:

• porridge from any flakes - buckwheat, oatmeal, barley, corn;
• vegetable salad with chicken breast;
• bran with juice;
• bread made from rye flour with kefir or yogurt.

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During training

If classes last no more than 1 hour, then nutrition during training for weight loss is not required. However, it must be taken into account that during this period a person sweats a lot. In order to restore the water-salt balance of the body, it is recommended to drink more water. When exercise takes longer, it is permissible to consume a special balanced diet in the form of carbohydrate shakes or energy bars. Such products do not overload the stomach and do not interfere with training.

After training

Before starting classes, food serves to provide energy to the body. Post-workout nutrition for girls should include a minimum of carbohydrates, then weight will decrease. It is recommended to eat more food consisting of plant proteins after exercise. If training is carried out before an afternoon snack or dinner, then in the evening it is better to drink a glass of kefir or drinking yogurt.

The difference between proper nutrition and fast diets

The main feature of proper nutrition is that changing the diet occurs without much stress for the body, which is accustomed to eating anyhow. Another feature of this diet is the replacement of harmful foods with natural ones. Fast diets do not imply a gradual transition to the “right direction” - they are aimed at momentary changes in diet, which is a huge stress for the body. This can affect your health and also play a cruel joke - instead of the promised weight loss, unexpected obesity will occur.

Generally speaking, quick diets are a scam. Nothing is simple and fast, but at the same time cheap and safe. You have to pay for everything. In a healthy, proper diet - patience, and with fast diets - health.

By using starvation or fast diets, a person puts himself at risk, which is practically not the case with a healthy diet - there the body gets used to it and rebuilds itself in a new way gradually, without sudden jumps. This is the main difference between proper nutrition and improper nutrition.

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