As you know, that is nutrition the key to the success of your training program and the fulfillment of your dream of a well-toned body. In order to optimize your fitness, you should take a look at the following tips, which you in conjunction with a consistently solid HIIT workout to help you succeed.
What yours nutrition should contain
You need protein-rich foods like chicken (skinless), fish, eggs, nuts and soy products. There is clear evidence of how a high-protein and long-lasting diet can help you. Avoid in particular saturated fatty acids contained in animal fats. They are associated with heart disease. Instead, you should switch to foods such as oil-rich fish, olive oil, nuts or seeds that are high in unsaturated fatty acids. Look for foods with a low to medium glycemic index (GI), such as legumes oats, fruits, vegetables and sweet potatoes. A low GI keeps your blood sugar level stable.
Your diet should be full of vegetables and fruits. These foods contain lots of fiber, vitamins and minerals while they are low in fat and calories. Health experts recommend five servings of various fruits and vegetables a day.
For your calcium balance, foods such as fortified soy products, oil-rich fish, nuts, seeds, legumes, and green lettuce are very important. Another mineral that your body absolutely needs is iron. In addition to the already mentioned foods (oil-rich fish, eggs, legumes, green lettuce, etc.) is a moderate amount of red meat well suited.
Bring about 1350 calories a day to you. This will help you to lose one kilo a week.
This makes you slim
Your eating plan It should include breakfast, lunch and dinner as well as one or two snacks. Vary the food compositions so you can always consume all the necessary nutrients.
The menus are designed for one person. The unit of measure for the tablespoon is 1 tbsp = 15 ml, while the teaspoonful is 1tsp = 5 ml. You do not have to eat all the ingredients for a meal at once. For example, you can pick up an apple for later. You can usually use vegetables in unlimited amounts. An exception is the slightly higher calorie vegetables such as potatoes, parsnips, peas, corn, beans and other legumes. Mix some fat-free dressing or balsamic vinegar under the salad. Drink a lot of water (at least eight glasses a day).
This corresponds to one serving
- A piece of fruit (eg apple, banana, pear or orange)
- Two small fruits (eg plums, satsumas or kiwis)
- Half a grapefruit or avocado or a large piece of melon or fresh pineapple
- Three heaped tablespoons of vegetables, beans or legumes
- Three heaped tablespoons of fruit salad or a cup of grapes, cherries or berries
- A heaping tablespoon of raisins or sultanas or three dried apricots
- A dessert bowl of salad
- A small glass (150 ml) with pure fruit juice
Breakfast (around 250 calories each) - Choose one of them every day
- Sultanas and honey mash
Mix 4 tbsp of oatmeal with 135ml skim milk (or soy milk) and water and 1 tbsp sultanas and 1 tsp honey
- Poached eggs on wholegrain toast
A slice of wholegrain toast with two poached (cooked) eggs and a grilled tomato
- Fresh fruit medley
A handful of seedless grapes, a satsuma, a plum, a banana and an apple
- Fruit smoothie
A bottle of fruit smoothie; plus a banana and a satsuma
- Poached eggs with turkey
Two poached eggs with two grilled turkey slices, a grill tomato and grilled mushrooms
- Banana and peanut butter on toast
A slice of wholemeal toast topped with 1 tablespoon of peanut butter and a sliced banana
Lunch (around 350 calories each) - Choose one of them every day
- Grilled salmon with salad
A big grilled salmon fillet with mixed salad
- Chicken and couscous salad
Salad with 4 tablespoons boiled couscous, grilled chicken breast fillet, cherry tomatoes, 1 tablespoon raisins, 1 teaspoon olive oil, lemon juice and black pepper
- vegetable soup
600ml fresh vegetable soup; to a banana
- Sweet potato with tuna salad
A medium sized baked sweet potato with a small tin of tuna in water and mixed salad. In addition an apple
- Guacamole with pita and raw vegetables
Homemade guacamole made from a small avocado, a chopped tomato, garlic, lemon juice and Tabasco; a wholemeal pita and a carrot cut into pens
- Sushi and a banana
A medium sized sushi (around 250 calories); to a banana
- Pita filled with Mediterranean salad
A wholemeal pita filled with a salad of a small avocado, a 1/2 red pepper, a small red onion and a tomato
- Butternut Squash Soup
600ml fresh butternut squash soup; with an apple and an orange
- Salad with salmon and egg
Salad with baby spinach leaves, cherry tomatoes, cucumbers and a small grilled salmon steak and a poached egg
Dinner (around 450 calories each) - Choose one of them every day
- Cashew and Vegetable Stir Fry
Stir-fry of 1 tbsp sunflower oil, garlic, ginger, a small pack of ready-to-use wok vegetables, 1 tbsp reduced-salt soy sauce and 2 tbsp roasted unsalted cashew nuts; to a Satsuma
- Turkey skewer with peppers, tomatoes and couscous
Mouth-sized pieces of turkey steak are placed on three skewers together with cherry tomatoes and the pieces of a whole green pepper, which are then spread with olive oil and drizzled with a little lime juice. Grill the skewers until the meat is well cooked and serve them with a chicken broth mixed with 6 tbsp boiled couscous. You can eat an apple for that.
- Steak dinner
A small (150g) grilled steak is drizzled with olive oil in a medium sized sweet potato cut into pieces ("wedges") and baked in the oven; Serve a grilled tomato, grilled mushrooms and a green salad. As a fruit, you can eat a handful of grapes.
- Spanish tortilla with salad
Half a chopped small red onion and a sliced pepper are fried in 2 teaspoons of sunflower oil for a few minutes. Add three sliced, boiled new potatoes and let cook for a few minutes. Then you hit three eggs, add them and continue to cook until the liquid eggs have a firm consistency. Place the pan in the oven to make a crispy topping with its top heat. The fruit here is a handful of blueberries.
- Tuna steak with vegetables
A grilled tuna steak is served with three boiled new potatoes in shell and steamed carrots, broccoli, green beans and baby corn. You can also have a bowl of fruit salad and a low-fat fruit or soy yogurt to eat.
- Chicken with Mediterranean vegetables
Hack a red pepper, half eggplant, a zucchini and a small red onion in
bite-sized pieces and fry everything with a handful of cherry tomatoes, fresh sprigs of rosemary
and 1 tbsp olive oil. Serve with a fried chicken breast fillet. As a fruit you can get one
- Smoked mackerel salad
A ready-smoked mackerel fillet with salad
- Turned chicken fajitas
Make the fajitas with 1 tablespoon sunflower oil, one red and one green pepper, a small red onion, a chicken breast (skinless) and a fajita spice. Serve this wrapped in large iceberg lettuce leaves. The dish is topped with a diced half, small avocado.
Snacks - Choose one to two each day
- Avocado dip with dried fruits and nuts and celery
Puree a small avocado with garlic, lemon juice and Tabasco. Serve with 2 tablespoons raisins, five Brazil nuts and celery.
- Fruit salad and yoghurt
A bowl of fruit salad with a low-fat Greek yogurt (or soy yoghurt), with 2 teaspoons chopped mixed nuts
30g unsalted almonds
- Mixed Fruit Medley
Half a pack of blueberries, an apple, a satsuma, a pear and a handful of grapes
- Frozen grapes
Three big handfuls of frozen grapes; to a small low-fat fruit or soy yogurt
2 tablespoons unsalted pumpkin seeds
- Smoked salmon salad
A large mixed salad is garnished with four slices of smoked salmon. You can eat a kiwi.
- Lean quark with protein powder ➜ All in one shape shake
This could be the first 3 days. In this example, even without sugar.
- day 1
- Breakfast: 3 scrambled eggs
- Morning snack: nuts
- Lunch: Poached chicken breast with mixed salad and half an avocado
- Afternoon Snack: Sliced peppers with two tablespoons of spinach humus
- Dinner: Edamame, salmon with broccoli and mushrooms
- day 2
- Breakfast: Three scrambled eggs with steamed spinach
- Morning snack: nuts
- Lunch: Tuna-Nice salad
- Afternoon snack: sliced peppers with humus
- Dinner: pork fillet, braised Brussels sprouts, mushrooms with salad and avocado
- Day 3
- Breakfast: Three omelets with shrimp, steamed spinach and tarragon
- Morning snack: nuts
- Lunch: turkey burger with sliced tomatoes, lettuce, fried mushrooms and cabbage chips
- Afternoon snack: sliced peppers with humus
- Dinner: Baked cod with mustard cabbage and mixed salad
The following drinks are allowed on the three days
- One cup of unsweetened black coffee a day
- Unsweetened green and / or herbal tea in unlimited quantities
- Two to three liters of water per day (30 ml per kg of body weight)
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