Use these recommendations to look at 100.
If you're serious about your body, then, first of all, you need to figure out what works best in your particular case, what's best for your body, what products should I use?
You should start with assessing how much weight you need to lose. The starting point is the ratio of body weight and fat percentage. If you need to lose 6 kg in 12 weeks, then the structure of the caloric content of the diet should be built based on this circumstance. In preparation for competition, most athletes fit into the period from 12 to 14 weeks.
You need to eat 6-7 times a day in small portions, spread them throughout the day. For example, the calorie content of your daily intake should be 1800 calories, then the calorie intake of each food should be at 300 calories. Additionally, calorie consumption must be greater than the amount of calories absorbed from food.
Another important point: the meal plan should be balanced. The ratio of macro-nutrients as follows: a little more protein than carbs, and a little more carbs than fats.
To cut back on the caloric intake you need each week: this sharp reduction in caloric intake is completely useless, because you risk losing muscle mass. If you find that losing weight too fast or too slow, then do the appropriate adjustment of caloric.
Beware of such harmful, hidden calories, sugars contained in alcohol and salad dressings. They contain more calories than you suggest and some of them cause chemical reactions that cause water retention in the body. Therefore, carefully read labels!
Sports nutrition
Sports supplements will help to improve the quality of your food. They help balance it and provide your body with the essential nutrients that you can't get on a restrictive diet.
As for the food, then the scheme is as follows:
The scheme of the diet (example)
1st meal:
Cup blueberries
4 egg whites
1/3 Cup of oatmeal
Calories: 201, Protein: 17.7 g; Carbohydrates: 28.6 g; Fat: 2.26 g
2nd meal:
1 St/l peanut oil
1 scoop of protein powder
2 loaves wholemeal
Calories: 252; Protein: 25g; Carbs: 19.5 g; Fats: 10 g
3rd meal:
Cup brown rice
120 g chicken Breasts
Cup of marinara sauce
1 small side salad
4 St/l of oil and balsam
Calories: 401, Protein: 40.5 g; Carbohydrates: 37.5 g; Fat: 7.5 g
4th meal:
1 St/l peanut oil
1 scoop whey protein
Cup low-fat yogurt
Calories: 259; Protein: 29 g; Carbohydrates: 14 g; Fat: 11 g
5th meal:
1 Cup broccoli
1 medium portion of vegetable salad
1 tortilla
120 g of Turkey meat
3 PT/l of oil and balsam
Calories: 312, Protein: 41.5 g; Carbohydrates: 31 g; Fat: 2.85 g
6th meal:
Cup strawberries
1 scoop whey protein
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