Snack
Apples
- 250 gr.
- 130 Kcal
- 0.8 proteins, g
- 0.5 fat, g
- 34.5 carbohydrates, g
Natural yogurt
- 120 gr.
- 85.2 Kcal
- 6.9 proteins, g
- 1.5 fat, g
- 8.4 carbohydrates, g
Snack
- 215.2 Kcal
- 7.7 proteins, g
- 2 fats, gr
- 42.9 carbohydrates, g
Myth 18. A gym is more effective than home workouts.
This is exactly what fitness fans were concerned about during the long period of self-isolation. Since many people do not have the advanced equipment at home that the gym has in abundance, it seems that working out in your own room is less effective.
Which is correct?
By training at home, you can achieve amazing results. Both we and Tanya herself have become convinced of this over the past two months. She has been filming workout videos in her apartment for five years. But there is a nuance: to build muscle mass, in most cases you still need additional weight, so you will have to buy either equipment or a gym membership.
Japanese Fukutsuji method: a simple exercise with a towel that helps you lose weight
Snack
Cottage cheese (fat content 2%)
- 150 gr.
- 135 Kcal
- 20.6 proteins, g
- 2.9 fat, g
- 5.4 carbohydrates, g
Cashew
- No more than 8 nut kernels. You can choose another nut: almond/hazelnut/walnut
- 55.1 Kcal
- 1.9 proteins, g
- 4.4 fat, g
- 3 carbohydrates, g
Snack
- 190.1 Kcal
- 22.5 proteins, g
- 7.3 fat, g
- 8.4 carbohydrates, g
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.
Dinner
Atlantic salmon
- Grilled or steamed. You can choose less fatty fish, such as chum salmon. Or give preference to white fish: sea bass, dorado, rainbow trout
- 273 Kcal
- 38.3 proteins, g
- 12.2 fat, g
- 0 carbohydrates, g
Vegetable salad
- From fresh vegetables, without salt, with a little added oil
- 32 Kcal
- 2.6 proteins, g
- 0 fat, g
- 6.4 carbohydrates, g
Dinner
- 305 Kcal
- 40.9 proteins, g
- 12.2 fat, g
- 6.4 carbohydrates, g
Total:
- 1423.3 Kcal
- 113.7 proteins, g
- 45.8 fat, g
- 154.9 carbohydrates, g
Myth 12. The longer the workout, the better.
It would seem that the longer the training, the more exercises, repetitions and approaches you can fit into it. And this, perhaps, is a guarantee of progress! But things are different.
Which is correct?
The same principle applies here as with overtraining - don't overdo it. The lesson must be properly planned, and its optimal duration is 40-60 minutes, depending on the complexity.
Photo: istockphoto.com
Secrets of proper nutrition
We organize meals
- Before you start throwing yourself into the pool, put your refrigerator in order. It is worth throwing away products that clog your body: ketchup, mayonnaise, other store-bought sauces, such as tartar, milk chocolate, white bread, sausages, packaged juices, sweet soda, etc. It's easier to start when there are no temptations around. Stock your refrigerator with healthy food.
Before you start stuffing yourself with your favorite chocolate bar, think about what beneficial substances your body can take from this product? - That's right, none. The entire eaten chocolate will quickly go into the hated fold.
- Start filling out a diary in one of the calorie counting apps. Just write there everything that you grabbed without thinking. Analyze what and how you eat.
By analyzing your eating habits, it will be easier for you to follow the principles of healthy eating.
- Go to the store, or even better, to the market, and fill your refrigerator with necessary and healthy products.
When purchasing products, read the ingredients. Give preference to fresh vegetables, fresh fish, meat and dairy products.
Frequency and regularity of meals
In addition to counting calories, pay attention to portion sizes. This will take your mind off calories and allow you to focus on eating a varied diet that will help you achieve your ideal figure. Through nutrition and the cooking process, you will get the results you want faster.
While your friends are starving, the real secret to staying slim lies in frequent meals. You may tend to think that by staying hungry for a long time, you are thereby reducing your calorie intake. Although in fact this deficiency will be replenished in the evening. All you want to do in the evenings is eat, eat, eat. And, as a rule, not the healthiest food.
Do you limit yourself to food all day, and in the evening you use everything that can be called edible? — This behavior also falls into the category of an eating disorder.
Develop the habit of eating 5-6 times a day: 3 small meals and 2-3 short snacks.
Did you know that the body also spends energy on digesting food? - Take advantage of this: eat often, but not much.
If your goal is to speed up your metabolism, then this is where you should start. This method may seem complicated at first.
Of course, it's much easier to just sip coffee and skip breakfast. Make an effort. After a week or two, you'll find that you actually look forward to small meals and snacks and will wonder what you ever could have done differently.
Cooking tools
If you want to get the most out of it, the best way to do this is to eat often and prepare your food properly.
Use more natural seasonings based on onions, garlic, and herbs. We cook in a slow cooker or oven; we exclude frying altogether. Frozen foods need to be thawed and washed.
What you can eat and how
Breakfast
For the main breakfast, if you have had poor or insufficient sleep, it is better to eat foods mainly containing fats. If you had a strength or heavy long-term workout the day before, it is better to eat more protein for breakfast. In other cases, you can eat a little dark chocolate for breakfast, or any other product with a medium or even high glycemic index; in the morning you have a high metabolism, you can afford it.
Mark! Chocolate is not Twix or Mars. You can only have a piece of dark natural chocolate, a handful of raisins, a spoonful of honey, dried fruits.
Dinner
Lunch is the main meal of the day; you should try to eat 50% of your daily carbohydrate intake for lunch.
Dinner
For dinner you need to eat a lot of vegetables and 50 - 60% of the daily protein intake.
Snacks
Try to make snacks mainly from complex carbohydrates and protein. Just for small snacks, 1 handful of nuts or a protein bar is enough. Or others (only read the labels, there should be no sugar or other garbage)
Fluid intake
After waking up, you need to drink 200 ml of water. Tea and coffee should be served at least 30 minutes after the main meal. Drink at least 2.5 liters of water (liquids) per day. After training you need to drink 200 ml, and after 15 - 20 minutes start drinking as needed. Avoid juices completely. It is better to drink tan or ayran from dairy products.
Weekends and restaurants
Sticking to your weekend goals can be quite difficult, especially if you don't have healthy eating habits around you. Here are our tips for this case:
- If you're going to a restaurant, order wisely. You ask what sauce is in the salad. You have the right to choose a different salad dressing: low-fat natural yogurt, butter + balsamic, or even lemon juice.
- Otherwise, ask for the sauce to be served on the side, choose grilled meats, and instead of rice and pasta, choose fresh vegetables. You can also share your portion with a friend or ask to pack some to take with you. You don't have to eat everything.
- Many restaurants offer the option to order a half portion. Feel free to ask if there is such an opportunity in the establishment.
- As for drinks, give preference to water with lemon or mint. Remember! Alcohol is prohibited when losing weight, and excess sugars from soda are quickly stored in fat.
Small changes like this will have a long-lasting impact: you'll enjoy your food without disrupting your program.
Myth 5. Protein is always good
We admit that we decided to tell you about this myth ourselves, inspired by the previous one. Proteins are the main building material for muscles and tissues in general. However, trying to fit as many protein foods into your diet as possible while skimping on fats and carbohydrates is a bad idea.
Which is correct?
Excessive consumption of protein leads to intoxication of the body, impaired carbohydrate metabolism, increased fatigue, kidney problems and other unpleasant consequences. To avoid this, you need to combine all the necessary components in your diet: proteins, fats, and carbohydrates. You should look for them not in junk food, but in quality food.
Drink before, during and after training
We all know that you can drink water in small quantities before, after and during training. This helps avoid dehydration. But what about tea, coffee, juices and, ultimately, alcohol?
“You shouldn’t drink drinks containing caffeine immediately after a workout because it interferes with insulin and prevents the body from absorbing proteins and carbohydrates. But a cup of cocoa 2 hours after fitness will help replenish your supply of proteins and carbohydrates. It is useful to drink a glass of low-fat milk. Post-workout juices are not recommended for those losing weight because of the sugar they contain. It is better to drink them before classes. But you shouldn’t drink alcohol at all,” says coach Tatyana Borzenkova.
In addition to water, which not only replenishes fluid loss, but also removes metabolic products from the body, Alexey Vasilenko recommends drinking natural fresh fruit juices. The fructose, vitamins and microelements they contain help replenish energy. After strength training or after fitness in the evening, protein shakes are good. They satiate and do not overload the stomach.
Proper nutrition during fitness training is one of the most important components of your success. Follow the advice of our experts and the result will not take long to arrive!
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.
