Every fitness fan knows that during intense sports it is unacceptable to cut the diet to hungry days, as most diets require. Therefore, in order to achieve ideal weight in addition to strong muscles, sports nutritionists have developed their own fitness diet for girls that does not cause starvation or dehydration.

4-3-2-1 Fitness diet for weight loss is built on the principle of “4-3-2-1”. These numbers indicate the proportions of products that need to be taken every day, and indicate proteins, fibers, complex carbohydrates and proteins, respectively. Group “4” or proteins – occupies a large share of the daily diet of a fitness diet for girls (4 parts). Proteins are essential for maintaining and building muscle mass. For one serving of proteins, you can have 150 g of skinless chicken breast, 200 g of lean fish, about the same amount of seafood, 180 g of low-fat cottage cheese, 200 g of tofu, or 6 egg whites. Group “3” or dietary fiber is the fruit and vegetable component of the fitness diet, which accounts for 3 parts. One such serving can be 250 g of any salad, a couple of medium apples or oranges, one medium banana or grapefruit, or 250 g of vegetables. Group 2 or complex carbohydrates are the two parts of the diet, which include cereals and whole grain bread. One serving can include five tablespoons of any boiled cereal or 50 g of bran or whole grain bread. Group “1” or healthy fats are the most nutritious part of the diet, which can be 30 g of any unsalted seeds or nuts, 2 tablespoons of peanut butter, vegetable oil added to a salad, or just sea fish oil. Secrets of losing weight on a fitness diet The diet of a fitness diet for weight loss, which we describe below, is designed for women who go to the gym at least three times a week. The loss of excess weight occurs smoothly and without returning to the previous parameters. A fitness diet for girls involves fractional nutrition: five or six small portions a day that do not cause a feeling of overeating, but do not allow a feeling of hunger either. To make it easier for the body to cope with the new regimen, it is recommended to eat at the same time. Fluid is an important part of the diet, as dehydration is far worse than food restriction. You need to drink at least two liters of water, although some of this volume can be replenished with green tea. The composition of dishes should not include an appetite stimulant – spices, smoked meats, sauces, artificial flavor enhancers. Ideally, during the fitness diet for weight loss, you should learn to feel the true needs of your body for food and not eat when hunger is already satisfied. A more stringent version of the fitness diet prohibits eating protein foods five hours before a workout, and fat-carbohydrate foods and fiber three hours before. An hour before class, fluid intake is stopped, including during physical activity. After you have worked in the gym, you can not drink for about an hour and eat for about three hours. But before following such a strict regime, it is worth consulting with your trainer. Fitness diet menu

If you are going to go on a fitness diet for girls, you can create your own menu by following the 4-3-2-1 rule. But if you like accurate counting and clear instructions in everything, try following the special fitness diet menu, which is designed for 14 days. Day 1 For breakfast, one yolk and two proteins, 100 g of oatmeal, 50 g of low-fat cottage cheese and a glass of orange juice are consumed. For second breakfast, you need to chop fruit salad with low-fat yogurt (you can combine). For lunch, eat 100 g of boiled chicken and rice, as well as a serving of green salad. At noon, the Fitness Diet menu offers baked potatoes and yogurt. For dinner, we prepare 200 g of fish, a salad of greens and vegetables, and for a snack – an apple. Day 2 Morning begins with two eggs, 100 g of porridge, a glass of low-fat milk and any amount of fruit. For the second breakfast we eat 50 g of cottage cheese and drink a glass of carrot juice. For lunch, a salad of 200 g of chicken and one boiled potato is prepared, plus an apple for a snack. For an afternoon snack, we have a snack of yogurt and any fruit. Dinner consists of 150 g of fish, a glass of boiled beans and a vegetable salad seasoned with olive oil. Day 3 2 eggs, 100g oatmeal and 200g strawberries will start your day. For a second breakfast, the fitness diet menu offers one banana and 100 g of cottage cheese. For lunch – 200 g of fish, 100 g of rice and vegetable salad. This is followed by a snack of yogurt and fruit. For dinner – 100 g of turkey, a glass of corn and vegetable salad. Day 4 For the first breakfast, the fitness diet menu recommends 100 g of hercules, a glass of milk and grapefruit. For a snack – a banana and 100 g of cottage cheese. For lunch – 50 g of rice and 150 g of chicken. For the second snack – vegetable juice and wheat bran. For dinner, we prepare 150 g of beef and a glass of boiled corn. Day 5 In the morning, a fitness diet for girls recommends 100 g of oatmeal, scrambled eggs, juice and peach. For a second breakfast – only 100 g of rice and a glass of vegetable juice. For lunch – 100 g of turkey and an apple. For an afternoon snack – 100 g of cottage cheese and vegetable salad. For dinner – 100 g of chicken and vegetable salad. 6 день Fitness diet menu рекомендует на завтрак омлет из белков, кашу, на этот раз гречневую, и молоко. For the second breakfast – banana and cottage cheese (50 g). For lunch – 200 g of fish, 100 g of rice, vegetable salad and orange juice. In the afternoon we eat a baked potato with yogurt, and for dinner – 150 g of shrimp with vegetable salad. Day 7 On this day, a fitness diet for weight loss recommends an omelet from two eggs, 100 g of buckwheat porridge and an apple. This is followed by a snack of 100 g of cottage cheese and peach. Lunch consists of 100 g of beef, and a salad of corn, carrots and peas. For an afternoon snack we eat 100 g of rice with yogurt, and for dinner – 150 g of chicken with vegetable salad. Then you can repeat this diet or diversify it a little by adding pasta, citrus fruits, different types of seafood, raisins and dried apricots, as well as other products, but so that their ratio still does not violate the 4-3-2-1 rule..