Proper nutrition while doing fitness: 12 week diet plan for weight loss

Eating healthy while exercising is the key to successful weight loss

Eating a balanced diet while working out at the gym provides the calories and nutrients your body needs to maintain vital processes, function properly, and perform daily tasks, including regular physical activity. Proper nutrition during training is not limited to only eating vegetables and not overdoing it on donuts. The main thing is to know what nutrition is needed when training for weight loss, what food to choose and at what time to eat it. Learn all about the importance of healthy breakfasts, pre- and post-workout snacks, and meal plans.

Make yourself a rule:

• Breakfast is a boost of energy and nutrients for the whole day, which is also necessary for training.
• Healthy and nutritious snacks before and after exercise are needed to maintain energy and nutrient levels in the body.
• Opt for unrefined complex carbohydrates.

Breakfast

The morning should be pleasant

The first meal is the most important. According to an article published in the Harvard Health Journal, eating breakfast regularly reduces the risk of diabetes, heart disease and obesity. A healthy breakfast replenishes the blood sugar levels that your body needs to fuel your muscles and brain.

Breakfast is especially important on days when you plan to exercise. Dizziness, lethargy or fatigue are just some of the symptoms that may occur during training when you skip breakfast. It is extremely important to know what food to choose for your first meal. Most people start their day with simple carbohydrates. But eating a donut or bun is not enough to fill you up. A breakfast rich in protein and fiber satisfies hunger for a long time and provides energy to maintain a normal work rhythm during sports. Listen to these tips:

• Instead of eating ready-made cereals with tons of sugar, additives and preservatives, try to eat whole cereals, oat bran or whole grains rich in fiber. Add some protein here: milk, yogurt or crushed nuts.
• If you like pancakes or waffles, then mix regular flour with whole wheat flour. Add a little cottage cheese to the dough.
• If you like toast, buy whole grain bread. You can put a boiled egg on toast, spread nut butter or any other source of protein to taste.

Menu for the week

Creating meals for weight loss using fitness knowledge is quite simple. The following recommendations must be followed:

• correctly calculate the daily calorie requirement yourself or using a special calculator;
• in the process of preparing dishes, give preference to boiling, stewing, baking, frying with a minimum amount of oil;
• maintain a balance of nutrients (BJU);
• observe drinking regime;
• the number of meals depends on physical capabilities and personal comfort;
• weigh products in dry form to avoid errors in calculations;
• Don’t forget about “liquid” calories – milk, cream.

Sample menu for following a fitness diet for a week:

Portions are determined according to daily energy requirements. The number of meals may be reduced. Days of the week can be swapped. This is not critical for this approach.

The goal of nutrition and fitness is to stimulate metabolism while maintaining a feeling of fullness and performance. Achieving your goals will not be difficult. It is enough to apply the acquired knowledge in practice. All you need is attentiveness and patience, and the result will not be long in coming. Be healthy and achieve what you want!

Carbohydrates

Rely on the right carbohydrates

Due to the “newfangled” and equally popular low-carb diets, carbohydrates have begun to have a bad reputation. But they are the main source of energy for the human body. About 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially important if you are also exercising.

It is equally important to choose the right type of carbohydrates. This is far from sweets and instant food. The wrong option is always at hand, it is always simpler and faster. Complex carbohydrates are found in whole grains, fruits, vegetables and legumes. Whole grains take longer for the body to digest, but provide energy and a feeling of fullness for longer periods of time. In addition, they stabilize blood sugar levels. And finally, they contain many vitamins and minerals that the body needs to function normally.

Product selection

The list of products should include nuts, legumes, and vegetables. You should not get carried away with fast food products packaged in bags and flavored with preservatives.

Locally sourced greens and seasonal vegetables are much healthier than imported ones. Intensely processed foods should be avoided:

• sausages and sausages;
• White bread;
• sugar.

Whole grain gray bread, honey, and meat are much healthier.

Interesting! Fresh vegetables provide fiber, and cooked vegetables provide fast carbohydrates, which should be consumed in small quantities.

Protein

Include protein in all snacks and meals

Protein is necessary for humans to support growth and recovery processes in the body. For example, according to the University of Rochester Medical Center, the life cycle of red blood cells lasts only 120 days, after which they die. Protein is also needed to build muscle mass and repair muscle fibers, allowing you to enjoy the full benefits of your workout. It can be an excellent source of energy if there are not enough carbohydrates in the body, but not the main one if you exercise and eat right.

According to the Harvard Health Blog, adults need to eat about 0.8 grams of protein per day per pound of body weight. Athletes and seniors need even more. Protein is found in:

• poultry (chicken, turkey)
• red meat (lamb, beef)
• fish (tuna, salmon)
• dairy products (milk, yogurt)
• beans and lentils
• eggs

It's best, of course, to choose lean protein sources that are low in saturated and trans fats, and to limit your consumption of red meat and processed foods. Here we told you how to choose a protein if you want to replace one or two meals with supplements.

Common Fitness Stereotypes

There are some stereotypes about fitness that can scare a person away from exercising. Let's look at the most common ones and try to destroy them!

• It is inappropriate and dangerous for girls to exercise in the gym.

A large number of girls are sure that they have nothing to do in the gym, and training with free weights will turn them into muscle women. But this is not true at all. All modern gyms are equipped with equipment for pumping and improving lagging muscles. Ellipticals, step machines and treadmills are the perfect start and end to every workout.

There are some stereotypes about fitness for women

• If you stop exercising, your muscles will turn into fat.

It's not like that at all. When you pause or stop exercising for various reasons, muscle mass may simply decrease in size, because the body does not need it without stress. And if there were extra pounds initially, they will not return on their own. It all depends on whether you follow your diet and sleep schedule outside of the training process or not.

• Fitness takes too much time.

Another misconception. A well-designed fitness training plan lasts approximately 40-60 minutes and takes 10 minutes each to warm up and cool down. Therefore, you can always take an hour of time for your own beauty and health.

Fruits and vegetables

More fruits and vegetables in the diet

Fruits and vegetables are rich in fiber, vitamins, minerals and other compounds necessary for the normal functioning of the body. They are low in calories and fat.

At every meal, half your plate should be fruits and vegetables, as recommended by the USDA. Try to "eat the rainbow" by choosing vegetables and fruits of different colors, allowing you to enjoy the full spectrum of vitamins, minerals and antioxidants. Every trip to the store should be an opportunity for you to try a new fruit or vegetable. For snacks, carry dried fruit in your fitness backpack and keep fresh or frozen vegetables in the refrigerator.

Diet features

Anyone who wants to achieve the beauty of a sculpted body must understand that three meals a day is not suitable. You will have to eat often, but in small meals. The amount of calories consumed needs to be increased.

Cakes and chocolates will have to be kept to a minimum, since simple carbohydrates will only be stored as fat, but will not affect muscle growth in any way.

Attention! Even the healthiest food does not guarantee the effect of an excellent figure and good health. You need to eat in moderation and be mindful of calories. Otherwise, no amount of training will help.

For men

Men need one and a half, or even twice as many calories per day than women. Their diet should consist of at least 35-40% proteins. When the goal is to maintain muscle mass, a man should eat healthy foods consisting of both proteins and carbohydrates.

These substances should make up half of the correct diet for men.

The diet for men is something like this:

1. For a morning meal, an omelette, a slice of whole grain bread, greens and coffee are suitable.
2. For a snack - yogurt, cottage cheese of normal fat content.
3. At lunchtime - meat borscht, fish with a hearty side dish and a cup of fresh vegetables.
4. For the evening - white chicken meat and a cup of vegetables in the form of a salad, and for dessert - dried fruits.

A varied menu is required to maintain the desired balance of calories for energy and health.

You may also be interested in: Proper nutrition for men

For women

Women's metabolism is 15% slower than men's. Accordingly, fewer calories are required. And female athletes require the maximum amount of vitamins, since women’s bodies are complex and susceptible to nutritional interruptions, which is even more reflected during exercise in the gym.

A deficiency of important substances leads not only to loss of beauty of the skin, nails and hair, but also to depression, lethargy and inability to take active action. It is important for female athletes to get everything they need from food and at the same time stay slim. This is achieved by:

1. Fractional meals - more often and in small portions. Metabolism from this regime accelerates.
2. Be sure to drink a glass of water every hour and a half.
3. It is not advisable to overeat at night. And in the evening there are only light foods - chicken, apples, milk, celery, mushrooms.
4. Be sure to have breakfast so that you don’t feel ravenous in the evening.

The enemies in a woman’s diet are salt and sugar, but fruits and vegetables are friends. And when developing a nutrition program for girls involved in sports, it is imperative to count calories.

Healthy fats

Choose the right fats

Unsaturated fats help fight inflammation in the body and also provide calories. Whatever the complexity and type of exercise (strength or aerobics), fat is the main source of “fuel” for the human body, and its reserves are enough for even the longest workouts. Healthy unsaturated fats are a source of essential fatty acids and calories needed for physical activity. Healthy fats are found in:

• nuts;
• seeds;
• avocado;
• olives;
• oils (olive, for example)

Bodymaster.ru recommends Fitness Trainers:

It is necessary to create a proper fitness diet that contains healthy fatty acids:

• red fish, seafood;
• unrefined oils – olive, corn, sunflower;
• avocado;
• nuts, seeds.

Carbohydrates

The energy source is represented by fast and slow connections. Fitness nutrition involves the consumption of complex carbohydrates, since it does not cause high spikes in insulin, helps in weight loss and maintains performance throughout the day. Record-breaking products for nutrient content:

• whole grain cereals, pasta;
• wholemeal bread;
• vegetables fruits;
• legumes

The direct dependence of BZHU is present in the question of the goals pursued - losing weight, maintaining weight or gaining weight.

Snacks before and after workouts

Fuel up before your workout

When it comes to snacking before and after workouts, maintaining a balance of proteins and carbohydrates is important. Proper nutrition for weight loss should include light meals that combine carbohydrates with proteins, which will energize you before a workout, unlike fast food stuffed with sugar and unhealthy fats.

Here's what you can take with you to training or store in the refrigerator at home:

Bananas

Bananas are rich in potassium and magnesium, which the body needs every day. Bananas will make up for the lack of these minerals, and the natural sugars they contain will add strength to your workout. Bananas are best eaten with peanut butter, which contains protein.

Berries, oranges and grapes

Main sources of vitamins, minerals and water. They are easily absorbed by the body, provide a quick boost of energy and additional fluid. Add some yogurt to these fruits and berries.

Nuts

Nuts are an excellent source of heart-healthy fats and a variety of nutrients. They give such a charge of energy that is enough for any workout. Mix nuts with fresh or dried fruit for a healthy carbohydrate boost. You should know that some types of nuts contain a lot of fat, and foods high in fat take a very long time to digest, so it is better not to eat them before training.

Peanut butter

It is sold in almost all stores, in jars and tubes that are convenient to take with you to training. It can be smeared on:

• apple
• banana
• whole wheat crackers
• per slice of whole grain bread

If you don't like peanut butter, try almond butter, soy butter, or any protein-rich option.

Pre-workout nutrition

Before training, it is best to eat carbohydrates , even fast ones. Without carbohydrates, you won't be able to lift dumbbells, which means your muscles won't be able to get enough exercise and burn a lot of calories.

In addition, if you do not eat carbohydrates, your sugar will drop and you may even lose consciousness.

Well, if you have a handsome trainer with the muscles of Hercules and the face of Brad Pitt, then the loss of consciousness will be a little brightened up with artificial respiration. But if it turns out that only sweaty Fyodor Anatolyevich with size three breasts knows about first aid in the hall, then you better take care of yourself.

In addition to carbohydrates, you will need to get enough protein so that you have essential amino acids in reserve. You don’t have to pay any attention to the last two words, just know that you need protein and that’s it.

Well, you need to eat all this about 1-2 hours before going to the gym, so that everyone doesn’t suddenly see what exactly you ate before training.

Calories

We reduce calories, but not much

If you're trying to lose weight or tone your body by working out at the gym, the first thing you do is cut down the calories you get from food. And this is correct, but you can also overdo it. If you follow a particular diet, you should not experience symptoms such as dizziness, fatigue, or looking sick during the process. These are signs that you are not getting the calories you need for good health and fitness.

According to the National Heart, Lung, and Blood Institute, workout nutrition for women and girls who want to lose weight safely should include 1,200 to 1,500 calories per day. To combine proper nutrition and exercise, men should consume 1,500-1,800 calories per day. This is the number of calories recommended for those who want to lose excess weight without harm to their health. If you lead an active lifestyle or do not want to lose weight while exercising, then the number of calories consumed per day should be higher. Either way, consult with your doctor or nutritionist to help you lose weight healthily, determine how many calories your body needs based on your lifestyle and fitness goals, and balance fitness and nutrition safely and effectively.

Why is it important to maintain proper nutrition when training?

In most cases, all people eat poorly and worry about this issue. You can eat at McDonald's, and at night drink a bottle of “healthy” yogurt, which British scientists once recommended. Or you can spend all day kneading dumplings , pies, borscht on both cheeks, because mom didn’t cook in vain. Well, or grab one sausage sandwich all day and be happy. But this is all very far from proper nutrition.

Yes, many girls eat haphazardly, but they also look the part.

And if you decide to tear your buttocks from the sofa, shaking in the wind, and go to the gym, then without proper nutrition, your buttocks, torn off with such difficulty from the sofa, will never become an object of universal admiration. After all, the result of training without good nutrition will be very sad.

Now I will say what you most likely already know, but there are still people who have been spared this information, perhaps they even think that the Earth is flat, and by working in a strong and energetic team of Oriflame consultants, they will ensure a comfortable old age.

Food is not just something that makes you tasty , it is your energy, it is something that provides your body with all the elements necessary for life. For example, chicken breast is not just a piece of dead chicken, it is a protein that will make your butt firm. And buckwheat is not just some grains, it is carbohydrates that will allow you to lift heavy weights in the gym and not faint. And this can be said about any product.

And the essence of proper nutrition for fitness for women is to balance it so that your body becomes so cool that at one of the alumni meetings they say about you: “Have you seen Tanka? I’m completely obsessed with my fitness, I’ve pumped up such an ass, ugh, it’s disgusting to look at, there’s no femininity left.”

Balance is the key to success

If you decide to lead an active lifestyle, then over time you will learn which foods give you more energy and which, on the contrary, act on you somehow incorrectly. The main thing is to learn to listen to your body in order to understand what is good for you, and develop a certain regime for yourself that will not be difficult to maintain. A few more tips:

• Make it a principle to have breakfast every day. Moreover, it should become one of your main meals.
• Choose complex carbohydrates, lean sources of protein, healthy fats, and eat plenty of vegetables and fruits.
• Bring easy, healthy snacks to the gym and stock your refrigerator with them.

Products in the fitness menu

We have sorted out the priorities and differences in the bodies of men and women. It remains to determine which products are suitable for a fitness diet for burning fat, and which will interfere with the active process of losing weight.

Squirrels

Proteins are compounds that are the main “builder” of our body. For a person involved in fitness, the daily protein requirement is calculated according to the following principle: 1.5 g per 1 kg of body weight. But you shouldn’t consume more than 30 g per meal (most likely, protein beyond this norm will simply not be absorbed).

Diet during training for weight loss for 12 weeks

How it works

This weight loss diet while working out in the gym is designed specifically for those who want to remove excess fat without losing valuable muscle tissue. Each phase of the program consists of three meals and 3 snacks. Every 4 weeks you will need to reduce the number of calories you consume without reducing the amount of protein in your diet. A week before the end of the plan, the amount of carbohydrates, sodium and liquid will change in order to end up with a beautiful and perfect body and give the muscles a little definition. Proper nutrition when playing sports is a decisive factor in achieving your goal and getting results.

Stage 1: weeks 1-4

Follow the meal plan below, which also includes a table of alternative foods to add variety to your menu. In addition to this, try to drink about 3.7 liters of fluid per day. In this regard, the amount of sodium is limited, this will make it easier to control fluids in the body; instead of regular salt, you can add low-calorie seasonings, mustard and hot sauces, for example, to your food.

Breakfast:

4 egg whites 1/3 cup instant oats 10 almonds Total: 240 calories, 20 g protein, 22 g carbs, 8 g fat

Lunch:

115 grams skinless, boneless chicken breast 85 grams sweet potatoes, boiled or baked, peeled 15 grams walnuts, shelled Total: 258 calories, 26 grams protein, 17 grams carbohydrates, 11 grams fat

Dinner

115 g chicken breast, skinless and boneless ½ cup long grain brown rice 1 cup shredded broccoli, boiled or steamed Total: 263 calories, 29 g protein, 34 g carbs, 3 g fat

Afternoon snack

1 scoop whey protein isolate ½ large banana 1 tbsp. natural peanut butter Total: 271 calories, 29 g protein, 19 g carbs, 9 g fat

Dinner

140g cod 1 cornmeal flatbread 1 cup sliced ​​zucchini, boiled Salad: 2 cups mixed greens 10 almonds, crushed ¼ cup cherry tomatoes, diced ¼ cup red onion 2 tbsp. balsamic vinegar Total: 328 calories, 32 g protein, 32 g carbs, 9 g fat

Evening cocktail

1.5 scoops Whey Protein Isolate Total: 158 calories, 38 g protein, 1 g fat
Daily total: 1,518 calories, 174 g protein, 124 g carbohydrates, 40 g fat

Daily routine and diet of a healthy person

The best times for breakfast are from 7:00 to 9:00, lunch from 12:00 to 14:00, afternoon tea from 16:00, and dinner from 18:00 to 20:00. You can also arrange a second breakfast at 11:00. Carbohydrates and fruits should be consumed in the first half of the day, and dinner should consist of proteins and vegetables.

For a healthy diet, it is recommended to follow the following proportions: 100 g - proteins, 60 g - fats and 300 g - carbohydrates.

Interesting! An excellent recipe for high-carbohydrate sports nutrition: mix 100 g of oatmeal with a spoon of honey, a handful of dried fruits, crushed in a blender, tbsp. l. cocoa. From this you need to form a bar that will satisfy your hunger after training.

Stage 2: weeks 5-8

At this stage, you need to slightly reduce the number of calories you consume, while the amount of protein should remain unchanged in order to maintain your metabolic rate at the proper level and prevent the loss of muscle tissue along with fat. Food can be changed to any other products listed in the table above if desired. Continue to drink at least 3.7 liters per day.

Breakfast 3 egg whites 57 g ground lean turkey breast ⅓ cup instant oats Total: 214 calories, 29 g protein, 19 g carbs, 3 g fat

Lunch 115g skinless, boneless chicken breast ⅓ cup long grain brown rice Total: 172 calories, 25g protein, 15g carbs, 2g fat

Lunch 115 g boneless, skinless chicken breast 1 cup cowpea, boiled 1 cup chopped broccoli, steamed Total: 355 calories, 40 g protein, 47 g carbs, 3 g fat

Afternoon snack

115 g lean ground turkey breast 2 corn tortillas 30 g avocado Total: 257 calories, 31 g protein, 20 g carbs, 6 g fat

Dinner 115 g cod 43 g avocado Salad: ½ tbsp. olive oil 2 tbsp. balsamic vinegar 2 cups mixed greens ¼ cup tomato ¼ cup onion Total: 290 calories, 23 g protein, 17 g carbs, 14 g fat

Evening smoothie 1 scoop whey protein isolate 1 tbsp.
flax seeds Total: 160 calories, 27 g protein, 3 g carbohydrates, 5 g fat Daily total: 1,448 calories, 175 g protein, 121 g carbohydrates, 33 g fat

Dish recipes

How to continue to eat deliciously, but without gaining extra pounds? Recipes for low-calorie dietary dishes that can easily be prepared at home will help in this matter.

First meal

Vegetable soup with celery

Ingredients:

• celery root – 1 pc.;
• white cabbage – 0.5 kg;
• onions – 300 g;
• tomatoes –0.5 kg;
• sweet pepper – 3 pcs.;
• green onions - 2-3 feathers;
• head of garlic;
• spices, herbs and olive oil - to taste.

Vegetable soup with celery

Fry the chopped onion until golden brown. Add grated carrots and celery. Add the cabbage and sweet pepper there and mix. Simmer for 10 minutes, add tomatoes and leave to simmer for a few more minutes.

Place the vegetables in a saucepan and pour boiling water over them, covering them completely with the water level. After boiling, stir and leave for another 10 minutes. Add herbs, garlic and spices to taste. Let's leave it to brew.

Lentil soup

Ingredients:

• vegetable broth – 1 l;
• onions – 1 pc.;
• carrots – 1 pc.;
• lentils – 200 g;
• 1 head of garlic;
• herbs and spices - to taste.

Chop onion, garlic, carrots and herbs. Bring the vegetable broth to a boil and lower the onions and carrots into it. We wait 10 minutes, then add the lentils and continue cooking until they are ready.

A few minutes before removing from heat, add spices, garlic and herbs to taste.

Lentil soup

Second courses

Chicken breast with funchose

Ingredients:

• chicken fillet – 200-300 g;
• carrots – 1 pc.;
• onion – 1 pc.;
• dried porcini mushrooms – 1-2 handfuls;
• funchose (glass noodles) – 150-200 g;
• sugar – 1 tsp;
• soy sauce – 5 tbsp. l.

Fry the onion with added sugar until transparent. We also send grated carrots and garlic there. Keep it on for a couple more minutes. Place chopped chicken breast. After 5-8 minutes, add mushrooms and soy sauce. Simmer for 5 minutes, then mix with funcheza, which we first soak in boiling water for 4-6 minutes. Stir and heat our dish.

Hake in a slow cooker

Ingredients:

• medium hake – 3 pcs.;
• carrots – 1 pc.;
• onion – 1 pc.;
• lemon - half;
• bay leaf, salt and spices - at your discretion.

Let's cut the hake into the required portions. Sprinkle with lemon juice and add salt and pepper to taste. Place the onion, chopped into rings, grated carrots and fish into the multicooker. Add water and cook in fish mode for 7-10 minutes.

Main courses for a fitness diet