How to properly make a fitness menu for a week
1. Make a menu for a week for 1600 kcal.
A diet of 1,600 calories per day is the optimal type of diet for weight loss with comfortable timed training two or three times a week. Of course, if the diet is balanced and has enough proteins, fresh vegetables, fruits and greens. Why the 1600 calorie diet?
You spend about 1800-2000 kcal every day. The first item of expenditure is the main exchange, that is, the amount of energy that the body needs to support life. Protein is used for this - a building material, which consists of about 1000-1200 kcal. Approximately the same number of calories are spent on activity - work, household chores, sports, and so on.
Your task is to consume fewer calories than you expend. But that's not all: you can't consume fewer kcal than the body needs for basic metabolism (you risk slowing down metabolism and weakening immunity). The ideal number is 1600 calories.
2. Eat enough protein.
Almost all cells in our body are made of protein. When you start training, the need for protein increases by about 20% - the additional amount of protein is necessary for muscle recovery.
Protein norm for girls who train = weight * 1.2 + 50%
3. Do not give up carbohydrates completely.
Carbohydrates are a source of energy for every cell in our body. Without a sufficient amount of carbohydrates in the diet, the activity of the brain slows down, the work of the nervous system and the gastrointestinal tract is disturbed, and chronic fatigue develops.
Even when losing weight, you can eat up to 115 grams of carbohydrates per day! The main thing is to choose complex carbohydrates (buckwheat, wild rice, pasta from durum wheat, bulgur, and so on). But it is really worth giving up refined sugar completely.
You can make smoothies and cream soups from a variety of ingredients, replace pancakes with your favorite porridge with nuts, and eat bulgur with tofu and vegetables for lunch. Moreover, the menu for a week during training may even contain pp-desserts without refined sugar, its artificial substitutes and other harmful ingredients.