How to organize meals when losing weight and playing sports

The first thing I want to tell you is, under no circumstances go on a diet. Why? Because most diets are not based on the principles of smart eating. Learn more from the basic rules and tips about nutrition and training for weight loss!

The purpose of this article is to show the beginner a simple, straightforward approach to nutrition and exercise that will help you lose excess fat. A beginner is usually called someone who has been training for only 2-4 months, or someone who has been training longer, but has not achieved any special results.

Do you want to lose excess weight? The first thing I'll tell you is don't go on a diet. That's right. Diet is the biggest mistake you can make.

Why? Because most diets aren't based on healthy eating principles, they're difficult to stick to, and many don't make any long-term promises about maintaining your weight. In other words, when you go on a diet, you also “get up” from it, and what happens? You return to your eating habits, which are helping you gain weight. Plus, some of these diets are completely crazy.

The answer is simple. Change your lifestyle for the better,

so that you yourself enjoy it.

How many times have you seen commercials that promise you unrealistic things? I am begging you.

The main principles of a proper diet

It is important not only to lose weight, but also to stay in shape for a long time; to do this, you need to eliminate harmful foods from your diet forever. Healthy food is a source of energy and helps the body function normally.

To normalize weight without harm to health, you need to follow these rules:

• varied menu. Products must contain the required amount of minerals, vitamins, proteins, fats, carbohydrates;
• diet. It is important to eat at the same time, but no later than 3 hours before bedtime;
• fractional meals. Eat food 5-6 times a day, so you won’t feel hungry and eat less. Also, such nutrition allows you to speed up metabolism and fat burning processes;
• small portions. For 1 meal you can eat no more than 250 g of food, so as not to overload the stomach;
• energy value of the diet. Monitor your daily calorie intake in a special diary;

Attention! To speed up fat burning, consume fewer calories than you expend during exercise.

• exclude harmful foods from the menu. Avoid store-bought sauces, fast food, processed foods, canned goods, etc. Reduce the amount of sugar and salt. It is recommended to consume no more than 2 g of salt per day, otherwise you can provoke the development of diseases of the cardiovascular system;
• increase the amount of plant foods. Fiber in fruits and vegetables relieves hunger for a long time, allows you to feel full with less food, and has a beneficial effect on intestinal motility (rhythmic contractions of the intestinal wall);
• keep drinking regime. The optimal dose of water for someone losing weight who plays sports is 30 ml/1 kg. The indicated volume of water is calculated for the average person, therefore, if there are deviations from the average anthropometric indicators, the amount of liquid consumed can be increased or decreased. But you need to drink at least 1.5 liters of water per day.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Fiber is a difficult-to-digest dietary fiber that is practically not absorbed by the body and has no energy value for the human body. The appearance of a feeling of fullness when consuming foods rich in fiber largely occurs due to stretching of the stomach walls, in response to which special receptors send a signal about wall stretching to the brain, which forces you to stop eating. However, fiber will not replenish the loss of energy and nutrients; those who suffer from diabetes should not eat fiber alone. Otherwise, a state of hypoglycemia may develop (potentially life-threatening without timely and adequate treatment).

Important! With a poor diet, the athlete should take vitamin and mineral complexes and sports supplements.

Be sure to check out:

The basics of proper nutrition for weight loss Features of proper nutrition for easy and permanent weight loss for women at home The most effective fat burners for weight loss at home For men about proper nutrition for losing weight and staying in shape

Authorized Products

A fitness diet for weight loss includes:

• Any lean fish, squid, shrimp, mussels, crabs and other seafood. They are prepared by boiling or baking. Avoid fatty fish.
• Beef, rabbit, chicken and turkey, cooked in the same way as fish. Turkey meat is healthy due to its low fat content.
• Cereals - brown rice, buckwheat, wheat, oatmeal. Porridge is cooked in water with a minimum of salt. Occasionally, you can include wholemeal pasta (100-150 g) in your diet.
• Vegetable soups, cabbage soup, beetroot soup, borscht.
• Legumes, which contain a large amount of vegetable protein, should be an obligatory component of the diet, lentils are especially useful.
• Egg whites.
• Grain bread and yeast-free bread with bran.
• Any vegetables and fruits up to 500 g per day. In addition to fruits and vegetables, you can eat bran, sesame and flax seeds (ground in a coffee grinder) - this is an additional source of fiber.
• Low-fat cottage cheese and low-fat dairy products. Cheeses should be chosen with a fat content of 20-30%, and low-fat sour cream should be used only when preparing dishes. Salads can be topped with yogurt, since its calorie content is much lower.
• You can use any nuts - 30-50 g per day.
• Unrefined vegetable oils for salad dressing. You can use olive, sesame or flaxseed in the amount of 2 tbsp. l.
• Tea with added fructose instead of sugar, herbal teas, green tea with lemon, purified water up to 2.5 liters, rosehip decoction, orange, pomegranate and other unsweetened fruit juices, since the calorie content of sweet juices is much higher.

Table of permitted products

Features of the diet when actively visiting the gym and other loads

During training, you need to supplement your diet with carbohydrates and proteins.

Thanks to carbohydrates, the body, brain, and nerves are saturated with energy.

In the body, they are converted into glycogen, which is stored in the muscles and liver and is actively broken down during exercise.

With a deficiency of carbohydrates, the athlete’s body is depleted, and then the effectiveness of training decreases.

With extremely hard training, even healthy people can develop a state of hypoglycemia (a critical decrease in blood glucose levels). The condition can have dangerous consequences, even death, without timely medical care. Hypoglycemia sets in very quickly and is therefore extremely dangerous for those who suffer from diabetes and are actively involved in sports. In their case, strict control of blood glucose levels is necessary.

Important! The most valuable carbohydrates for the body are slow carbohydrates, which are slowly broken down and gradually release energy.

Proteins are essential for recovery as well as growth of muscle tissue. They are also involved in a number of other reactions and processes, but their main purpose is to ensure cell growth and division. During exercise, muscle tissue is destroyed, then in order to restore and increase its volume, it needs proteins that are synthesized from amino acids, which are monomers of the former. With protein deficiency, muscle mass will decrease.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

This is due to the fact that to replenish energy costs, the body can actively break down muscle tissue, as a result of which the necessary energy will be released. In this case, the breakdown of adipose tissue will begin only when the processes of energy release due to muscle breakdown are ineffective. These are the physiological characteristics of the human body. You should also take into account the fact that the body does not need an excessive amount of muscle tissue. Therefore, with a moderate supply of proteins to the body, suitable for the majority of the population (except for athletes and prominent adherents of a healthy lifestyle), it will independently regulate the content of muscle tissue in the body and, if necessary, break it down. This is due to the fact that in order to maintain a significant amount of muscle, the body needs to consume a significant amount of energy and protein, which is impractical for the average person with his level of physical activity. Thus, the internal mechanism of saving energy and nutrients in the body works.

Fats should not be consumed before exercise, as they slow down metabolism and cause heaviness in the stomach. However, there is no need to completely abandon them; healthy fats are necessary for the heart, blood vessels, endocrine glands, and central nervous system.

Water is necessary to renew tissue fluid, form protein cells, and supply muscles with oxygen. Water also ensures the processes of transformation of substances in the body and is a source of necessary minerals, a medium for their accumulation and transport, and plays an important role in the functioning of cells. When used correctly, the athlete tolerates stress more easily and muscle pain decreases.

Important! During training, you should not drink fresh juices, fermented milk drinks, coffee, or strong tea. The best drink to drink during training is still water or water with creatine dissolved in it.

Energy consumption

During training, muscles are stressed and fats are burned. This process is accompanied by the production of adrenaline and cortisol (stress hormones). When their level increases, the body first begins to actively break down all tissues, but this does not mean that in this way it will be possible to lose weight, fat will be burned less pronounced than muscles, and the increased level of hormones is harmful to health.

Insulin (a protein hormone of the pancreas) ensures that glucose is absorbed by cells. This is necessary to provide the body, primarily the brain, with the necessary energy. Fast carbohydrates after exercise lead to a rapid increase in glucose levels, which increases the production of insulin and its entry into the blood. Only with adequate production of this hormone is an effective weight loss process possible.

If the training is intense, then weight loss is largely achieved through it.

This is interesting! During strength training, a person loses 7-9 kcal per minute, with short-term intense exercise - 13.5 kcal, high-intensity interval training - up to 12 kcal, home fitness helps to get rid of 6-10 kcal.

Carbohydrate window

The period after exercise, during which the body's sensitivity to nutrient absorption increases, is called the carbohydrate or metabolic window. Despite the name of the period, at this time the body actively absorbs both proteins and carbohydrates. If you charge the body with energy at this moment, it will be spent on restoration and muscle growth. To close the carbohydrate window, you need to consume about 15 g of simple carbohydrates. The amount of protein required during this period is 2 times less, and the amount of fat is 2.5-3 times less.

Carbohydrate foods stop the processes of tissue destruction with the release of energy (catabolism), since they can quickly supply the body with the necessary calories.

Important! Fast carbohydrates are best for closing the carbohydrate window, but they should be consumed in moderation. Complex nutrients are absorbed more slowly, which minimizes the benefits of the metabolic window.

If a person wants to lose weight, then he needs to consume carbohydrates in the following dosage – 0.15 g/kg. To increase muscle mass, the dose of carbohydrates after training is increased to 35-40 g, and the dose of protein is increased to 15-20 g.

The post-workout meal should also include carbohydrates, only complex ones. This is necessary to compensate for glycogen stores.

Our calculator will help you correctly calculate your carbohydrate window.

Around the same time as the carbohydrate window, you need to eat a protein-rich food or take protein, this will allow the proteins to be absorbed as much as possible and almost completely be used to restore old and build new muscle tissue.

Do I need a special diet for physical activity?

On average, a person can consume 1500 kcal per day to quickly lose weight. However, for those people whose weight and height are greater or less than average, calorie needs vary from the average. To clarify this value, you need to consult a personal trainer.

As mentioned, fasting while exercising is prohibited. This will only weaken your body. The menu should be varied. The composition of the diet depends on the severity of the load, age, health status, and expected results.

1.5-2 hours before training you need to recharge with complex carbohydrates and lean proteins.

During exercise, you should drink small sips of water as needed. If you notice excessive sweating or thirst, weakness, or a feeling of overheating, then increase the volume of fluid.

After training, close the carbohydrate window. 2 hours after physical activity you can have dinner. Caffeine has a stimulating effect on the nervous and cardiovascular systems, so the drink should not be consumed before bedtime, and people with heart or nervous system problems or mental disorders should avoid drinking caffeine altogether.

What to eat before and after workouts: a set of foods that stimulate fat burning

It is prohibited to train with an empty or full stomach. To effectively lose weight, 2 hours before class you need to eat oatmeal or buckwheat with water, a vegetable salad, fruit (except bananas, grapes), a sandwich with diet bread or bran bread.

During prolonged exercise (long-distance running or cycling), you need to eat a carbohydrate supplement or a chocolate bar. In other cases, it is not recommended to eat during classes.

To close the carbohydrate window, you can use fruit juice, banana, or a carbohydrate drink. If hunger continues to torment you, you can snack on a green apple. After classes, you can eat boiled dietary meat, fish, steamed protein omelet, cottage cheese (low fat), drink a protein shake or eat a protein bar. It is also recommended to eat a vegetable salad with olive oil.

If you train late in the evening, then have cottage cheese and tea for dinner. If you wake up early, for example, at 5 a.m., then before class, eat fruit and drink unsweetened coffee.

Attention! If you want to lose excess weight, then boil, steam, bake (without oil) foods.

Vitamins, supplements, complexes

If your goal is to speed up fat burning, then supplement your diet with vitamin-mineral complexes and sports supplements. This is especially necessary for people who eat poorly.

Those who are losing weight need BCAA amino acids, which allow them to keep their weight within limits, increase body tone, and accelerate muscle growth.

Athletes can take L-carnitine, which will speed up the breakdown of fat. However, this supplement will only be effective during anaerobic exercise (running, cycling, cardio exercises).

Attention! L-carnitine, although not a highly effective fat burner, is one of the safest of them. Therefore, it can be considered a dietary supplement suitable for almost everyone. Although it is recommended to consult your doctor before taking it.

While losing weight, it is recommended to take vitamin and mineral complexes. Which will strengthen the immune system, improve the condition of the skin, hair and overall well-being.

Whey protein is great for filling your body with protein. In addition, the athlete should take Omega-3 fatty acids, which reduce cholesterol levels, improve the functioning of the heart and blood vessels, and help normalize weight. You can eliminate dietary errors with the help of fat and carbohydrate blockers.

Important! The effectiveness of these additives does not have clear evidence, other than the empirical experience of those who have used them and the statements of the manufacturers. Therefore, whether to use such supplements or not is an individual matter.

A personal trainer will advise you on the rules for taking sports supplements.

PP dinner after training

Dinner after training is a separate topic of conversation. It’s good if you finish your classes not too late and can afford a full dinner, which will definitely include proteins and carbohydrates. What if you finish your workout late in the evening? Is it worth going to bed on an empty stomach, in the hope that this way the result will appear faster? Definitely not. You need to eat in any case so as not to force the body to experience stress. But a late dinner should be much lighter than a full dinner. Ideal options for a very late dinner:

1. Natural yogurt
2. Low-fat cottage cheese
3. Fish or seafood
4. Lean meat
5. Protein shake with milk, water or kefir.

How to start PP for weight loss

Menu specifics for men and women

It is important to understand that proper nutrition is slightly different for men and women. This is due to the physiological and hormonal characteristics of the body of people of the opposite sex. These nuances need to be studied in order to speed up the process of fat burning, drying or weight gain. Only in this case will you be able to achieve your goal.

For drying

When drying, girls need to take into account the characteristics of their body:

• metabolic processes in women occur more slowly than in men;
• with an excess of carbohydrates, the fat layer increases;
• Excess fat in girls is spent more quickly on energy needs than in boys. Losing weight too quickly will do more harm to a woman’s body than good, this is due to her hormonal levels;
• Women have a less developed muscular corset than men. In women, adipose tissue also serves as a place where female sex hormones are synthesized.

Nutrition rules during cutting training for girls:

• the amount of complex carbohydrates should not exceed 30-40% of the total diet;
• daily proportion of fat – from 10 to 15%;
• a woman should consume from 50 to 60% protein per day;
• you should supplement your diet with fiber (vegetables, legumes, bran);
• the amount of carbohydrates in the menu should be reduced gradually;
• You should refuse food 2 hours before the training and 2 hours after it;
• optimal weight loss – up to 2 kg per week;
• eat food 5-6 times a day.

The main male hormone is testosterone, which accelerates the increase in muscle mass, reduces fat content, and inhibits age-related changes in the body. It is this hormone that is responsible for the formation of the body according to the male type, and when its level is low, changes occur in the man’s body that are characteristic of the woman’s body.

This is interesting! Muscle tissue increases only if testosterone levels are higher than cortisol.

With age, testosterone concentration decreases, and this is a completely physiological process. In this case, it is a mistake to start taking anabolic steroids. After all, the entry of synthetic hormones into the body from the outside inhibits the independent production of testosterone by the sex glands. Which, when you stop taking the synthetic hormone, leads to a sharp drop in testosterone in the body and the appearance of many health problems. With prolonged intake of the hormone from the outside, a persistent disruption of the production of sex hormones is possible.

It is safer to increase testosterone levels with proper nutrition:

1. The share of proteins in a man’s diet is from 50 to 60%.
2. The amount of complex carbohydrates is from 30 to 40%.
3. An athlete should consume from 15 to 25% vegetable fats.
4. It is recommended to supplement the menu with fiber.
5. The calorie content of the diet should not be lower than 2000 kcal.
6. The daily volume of water is from 2.5 to 3 liters.
7. You need to eat at least 5 times a day, the calorie content of each serving is up to 500 kcal.

By following these rules, athletes will get rid of fat deposits in the body without harm to health.

Important! Consuming selenium and zinc will naturally increase testosterone production. These minerals are part of the hormone, which allows the body to “collect” it faster.

For weight gain

Women are not allowed to consume a lot of carbohydrates, as their body begins to convert them into fats. During training to increase mass, the ratio of muscle to fat is 70:30. That is, if a girl wants to gain 5 kg, then muscle mass accounts for 3.5 kg, and fat – 1.5 kg. Achieving such a result is difficult, but possible.

Important! The BJU norm for women to gain muscle mass is: proteins – 30%, fats – 25%, carbohydrates – 45%.

Girls are prohibited from reducing the daily amount of fat, as the likelihood of hormonal imbalance increases.

For men, when gaining weight, you should lean on proteins, carbohydrates, and the amount of fat can be reduced. If your weight stays the same during regular training, then you need to consume more food rich in proteins and carbohydrates. At the same time, you need to ensure that the weight does not increase more than 600-800 g per week.

Important! Proportions of BJU for men when gaining muscle mass: proteins - 35%, fats - 10%, carbohydrates - 55%.

Increasing the proportion of proteins in the diet and sticking to such a diet for a long time is only possible for those people who do not have kidney problems. Otherwise, a high-protein diet will do much more harm than health benefits. Therefore, before resorting to such a diet, it is recommended to consult a doctor.

To lose weight

Many women lose weight after a diet, this is due to their hormonal levels.

With a sharp decrease in calories, the body is in a state of stress, which can slow down the weight loss process. And when you return to your previous diet, there is a high probability that the weight will return or become even greater.

With insufficient fat consumption, the balance of hormones is disrupted.

Only proper nutrition will help women lose weight without stress and hormonal imbalances.

Important! The ratio of BJU for women when losing weight: proteins – 45%, fats – 25%, carbohydrates – 30%.

Men have more muscles than girls and their metabolism is more active, which means they lose calories faster. However, their areas of active fat accumulation are concentrated in the abdomen, so men are more predisposed to abdominal growth. Therefore, it is especially important for them to control their weight.

The basis of the diet for men when losing weight is proteins and fiber. The optimal amount of protein is 1.5 g/1 kg per day. It is prohibited to increase the norm, as the risk of kidney or liver pathologies increases.

How much should a person weigh

There are certain recommendations from the World Health Organization regarding the most favorable weight for a person. WHO online calculators are freely available on the Internet, with the help of which you can easily determine the recommended weight for your height and what category your body weight belongs to: underweight, normal, preobese or obese.

the optimal weight of a person can be calculated using an online calculator

Using such a calculator, you can determine the recommended body weight for your height. From the perspective of maximum life expectancy. And also from what weight range it begins, specifically for you obesity or underweight. On average, this figure varies from 5 to 7 kg relative to your height.

However, when trying to meet certain weight standards, it is necessary to take into account the lifestyle characteristics of each individual person. A person whose life involves a lot of physical activity and sports, to be effective, must have greater muscle mass, which does not create such a burden on the body as a useless fat layer. And for a person whose daily life is not dominated by physical activity, the norm of total body weight will be lower than that of the previous one. In this case, the thickness of the subcutaneous fat layer and the condition of the abdominal part of the body can serve as a good guide.

An increase in subcutaneous fat may indicate the appearance of extra pounds

Secrets of the professionals

Nutritionists and trainers say that in order to lose weight, it is forbidden to starve or overeat. When compiling a diet, you need to take into account the proportions of dietary supplements, vitamins, and minerals. Dishes should be varied, and food should be taken at least 5 times a day in small portions and at the same time. In addition, do not forget about your diet. Only by following these rules can you lose weight without harm to your health.

Valery Prokopyev, coach

According to a leading fitness trainer in Moscow, you should not adopt someone else’s experience of training to lose weight. It is best to create your own weight loss program with a personal trainer.

V. Prokopyev advises combining strength training with cardio exercises to speed up fat burning. It is worth knowing that the fat burning process begins 20-40 minutes after the start of the training.

Mikhail Ginzburg, nutritionist

A well-known nutritionist, Doctor of Medical Sciences, highlights the basic rules for losing weight during training:

1. Don't go on strict diets. Any mono-diets (cottage cheese, kefir, buckwheat, etc.) are harmful to the body. Only a balanced, proper diet can saturate the body with useful substances and accelerate fat burning.
2. Drink at least 2 liters of water per day.
3. Eat food every 4 hours.
4. Dinner should be light; eat the most high-calorie foods in the first half of the day.
5. Combine strength training with aerobic exercise (running, riding an exercise bike, exercise on an orbital track, etc.).
6. If you really want something sweet, then allow yourself to eat a small piece of dark chocolate.
7. Replenish your diet with fruits with a minimum amount of starch (avocados, citrus fruits, apples, etc.).

If you follow these rules, within 4-8 weeks you will notice amazing external and internal changes.

Alexey Barannikov, coach

According to an experienced trainer, the most important meals are before and after exercise. 2-3 hours before training, you need to recharge with carbohydrates and proteins, for example, rice with boiled chicken. 30 minutes before exercise you need to consume carbohydrates (150 g of oatmeal or fruit). After training, you must close the carbohydrate window, and after 1.5 hours, eat foods rich in proteins and complex carbohydrates. This is necessary to restore strength and speed up fat burning. A professional trainer recommends playing sports in the fresh air.

Fitness food recipes

First meal

Chicken and vegetable soup

Ingredients: chicken breast, carrots, zucchini, green peas, green beans.

Make a weak broth from chicken breast. Remove chicken meat and cut into small pieces. Place chopped vegetables into the broth, add salt, bay leaf, allspice and cook until the vegetables are ready. At the end, add pieces of chicken breast and finely chopped garlic.

Cauliflower and zucchini puree soup

Ingredients: cauliflower, zucchini, onions, milk.

Boil cauliflower, zucchini and onions, rub them through a sieve. Add vegetable broth, low-fat milk, salt. Before serving, add herbs and garlic.

Second courses

Fish stewed in milk

Ingredients: hake, onion, salt, milk, spices.

Cut the fish into portions, cut the onion into half rings. Pour milk, add salt and spices. Cook in a slow cooker in stewing mode.

Omelette with chicken breast

Ingredients: boiled chicken breast, 1 egg, 3 chicken whites, low-fat milk, salt, spices.

Beat the egg and whites, adding milk, salt and spices. Finely chop the boiled chicken, put it in a frying pan and pour in the milk-egg mixture. Fry without adding oil on both sides.

Main conclusions

Thus, in order to lose weight during training, you need to follow the following nutritional rules:

1. Make a menu taking into account the ratio of dietary supplements, vitamins, and minerals.
2. Meals should be fractional, but in small portions.
3. Control your caloric intake.
4. Avoid harmful foods.
5. Drink more water.
6. Combine strength and cardio exercises.
7. Eat food 2-3 hours before and after training.
8. Close the carbohydrate window.
9. Take sports supplements, vitamin and mineral complexes.

If you have difficulty creating a weight loss program, seek advice from a nutritionist or personal trainer.

Eat breakfast yourself, or the importance of eating in the morning

Breakfast is the most important meal of the day. I didn’t understand this before, and managed to walk from morning to lunch with an empty stomach. It is not surprising that drowsiness and lethargy accompanied me all this time. Having started having breakfast, I felt that in the morning I had more strength to study, work and do any business.

For breakfast, I traditionally tried to eat something carbohydrate-rich - porridge (rice, buckwheat, rolled oats) or potatoes, in addition a banana, always something flour (bun, pie) and sweet (chocolate, yogurt, pudding) for quick energy. If there was something meaty in the morning, I would eat that too with pleasure, sometimes boiled or fried eggs. In addition - sweet coffee or tea.

I tried not to overdo it with these drinks due to my hypertension, but I could afford a cup of black tea or weak coffee in the morning without any special consequences. As a result, a hearty breakfast, with a combination of simple and complex carbohydrates, with a caffeinated drink, kept me alert until lunch.

When protein was available, I drank a portion (about 25 grams) immediately after waking up to prevent morning muscle catabolism. In general, it was a good idea to just drink a glass of water immediately after getting up, which I sometimes do when I don’t drink protein or gainer (the last month).

Results

Let me tell you, waking up with a feeling of hunger, even if you ate a hearty meal the night before going to bed, is a very interesting and sometimes annoying feeling. “Accustom the body to good things” – that’s what I would call what happened in the end.

The result is an increase in weight by ten kilograms over a period of several months, a stable number of 65 on the scale, and even a slight increase recently - which, however, is difficult. But these are all little things, the main thing is that I not only received a normal BMI (body mass index), but also learned to eat regularly, and normal and nutritious food.

And I believe that years and even decades later I will still have time to thank myself for making the right choice in my youth.

Best regards, Amadey Bazylbekov