Approximate diet for girls. Fitness diet
Day 1
Breakfast: 2 eggs (one yolk, 2 whites), 100 g oatmeal, 1 tbsp. orange juice, 50 g low-fat cottage cheese.
Second Breakfast: fruit salad, low-fat yogurt.
Lunch: 100 g boiled chicken, 100 g rice, green salad.
Snack: Baked potato, low-fat yogurt.
Dinner: steamed fish-200 g, salad, Apple.
Day 2
Breakfast: 100 g muesli, a glass of skim milk, 2 eggs, some fruit.
Second Breakfast: 1 glass of carrot juice, 50 g of cottage cheese.
Lunch: chicken salad (150-200 g of meat), 1 potato, Apple.
Snack: nonfat yogurt, fruit.
Dinner: 150g fish, 1 Cup of cooked beans, salad (you can lean salad dressing)
Day 3
Breakfast: 200 g strawberries, 100 g of oatmeal, scrambled eggs of 2 eggs.
Second Breakfast: banana, 100 g of cottage cheese.
Lunch: 200 g of fish, 100 g rice, salad.
Snack: fruit, yogurt.
Dinner: 100 grams Turkey, 1 Cup corn, salad.
Day 4
Breakfast: 1 grapefruit, 100 g of oatmeal, 1 Cup milk.
Second Breakfast: banana, 100 g of cottage cheese.
Lunch: 150 g chicken, rice 50 g.
Snack: 1 Cup vegetable juice, bran.
Dinner: 120 g beef, a Cup of corn.
Day 5
Breakfast: peach, 100 g of oatmeal, scrambled eggs, a glass of juice.
Second Breakfast: 1 glass of vegetable juice, 100 grams of rice.
Lunch: 100 g Turkey, Apple.
Snack: salad, 100 g of cottage cheese.
Dinner: 100 g chicken, salad.
Day 6
Breakfast: scrambled eggs, 100 g of buckwheat, 1 glass of milk.
Second Breakfast: cottage cheese, banana.
Lunch: 200 g of fish, 100 g of rice, salad, orange juice.
Snack: baked potato, yogurt.
Dinner: 150 g shrimp, vegetable salad.
Day 7
Breakfast: Apple, omelet of 2 eggs, 100 g of buckwheat.
The second Breakfast: 100 g cottage cheese, peaches.
Lunch: 100 g beef, vegetable mix (corn, carrots, peas).
Snack: yogurt, 100 grams of rice.
Dinner: 150 g chicken, salad vegetables.
The fitness diet suggests 5 meals a day. When calories about 1500-1600 calories a day, such a diet provides a safe weight loss. Approximate fitness diet is low fat, more carbs and protein. When dieting you need to drink up to 2 liters of fluid per day. If even on the scales your weight will increase, okay, so you’re losing fat and gaining muscle. To rely fully on the scale is not worth it. Most importantly, how you look, look in the mirror, and the changes can be judged by the clothes.
Try not to make too big breaks in the diet, they contribute to body fat!
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