Fitness diet for women

Women fitness diet

Next I will put a diet for the girls of how to eat when doing sports or simply to have a healthy diet.

In this case it is for fat loss, but if we wanted it to increase muscle mass, we would only have to add more carbohydrates such as rice, potatoes, whole grains, etc.

• The basis of the diet is protein and vegetables, and with a low content of carbohydrates since the excess of these accumulates as fat.
• The meat or fish can be exchanged for a French omelet with 1 egg yolk and 3 egg whites or for a scrambled egg with beans or peas, etc.
• If you feel hungry after eating, take a fruit, preferably natural pineapple, strawberries, watermelon or some walnuts, almonds or peanuts without going overboard.
• No bread and snacks, just whole wheat biscuits.
• Fish are worth all, grilled, oven, barbecue, cooked or microwave.
• For meat, chicken and turkey, pork and veal loin only 1 or 2 times a week.
• Canned: Natural tuna and mussels are the best, although other canned tuna, mackerel, sardines, etc. are also worth it, albeit well drained to remove all the oil.
• Vegetables are all good, salads, tomatoes, celery, etc.
  Grilled vegetables, all too, such as asparagus, zucchini, aubergines, peppers, etc.
• All fruits are worth, except the banana, this can only be taken if it is before or after training.
• If you train hard and take it seriously, you can add a protein shake, as well as amino acids, mainly BCAA’s and Glutamine, a good multivitamin, a joint protector such as shark cartilage or glucosamine, chondroitin. You can also add vitamin C and omega-3
• If you want to look for definition, add a thermogenic, L-Carnitine 1-2 gr. Before training and CLA or chromium pollinate 3 times a day
• Basic diet example:
  BREAKFAST:
• 1/2 toast of wholemeal bread or soy and olive oil or margarine
• 2-3 slices of cold cuts of turkey breast or stuffed loin or ham- coffee with saccharin (skimmed milk if necessary).

MIDMORNING:

• Skimmed yogurt
• 2 slices of turkey or ham without fat
• 1 biscotex of integral bread
  LUNCH:
• 100 – 150 grams of protein (meat, fish) – 200 grams of vegetables or salad or seasoned tomato.
  MID AFTERNOON:
• Can of natural tuna or 2-3 slices of turkey meat
• Biscotex of integral bread- Piece of fruit.
  TRAINING
  POST WORKOUT: OPTIONAL
• 25 gr. of whey isolate
• 1 medium banana
  DINNER:
• 100 – 150 grams of protein (meat, fish or French omelette) – 200 grams of vegetables or salad.
  On Saturday or Sunday you can skip a lunch or dinner, giving yourself a treat.
  Examples of advanced diets for volume:
  This example would be for volume, if it were for definition, carbohydrates would have to be reduced, except for those at breakfast, pre and post training.
  LUNCH 1 08:30 a.m.
• 20 gr. whey isolate
• 50 gr. Wholemeal toast with olive oil
• 100 gr. Serrano ham, cooked ham or turkey
  TRAINING 9:30 a.m.
  LUNCH 2 12:00 p.m.
• BCAA + Glutamine 5 gr.
• 30 gr. whey isolate
• 20 gr. Amylo pectin / Vitargo / dextrose
• 2 oatmeal and rice cakes
• 1 banana.
• 1 multivitamin
  LUNCH 3 3:00 p.m.
• 120 gr. chicken breast or pork or beef tenderloin or chicken burger.
• 60 gr. brown rice or pasta or legumes
• 200 gr. lettuce.
• Optional seasonal fruit

LUNCH 4 6:30 p.m.

• 120 gr cold cuts of turkey or tortilla with 4 egg whites + 1 whole egg
• 50 gr. Integral bread.
• 200 gr. apple or seasonal fruit

LUNCH 5 9:30 p.m.

• 150 gr. natural tuna or any fish
• 200 gr. lettuce or tomato or seasoned peppers OR grilled vegetables zucchini, aubergine etc.
• 20 gr. nuts

LUNCH 6 11:30 p.m. (or before bed)

• 30 gr. casein protein
  Example of diet with supplements to train in the afternoon

LUNCH 1 08:30 a.m.

• Chromium picolinate 200 mcg
• Thermogenic
• 50 gr. wholemeal bread.
• 120 gr. cooked ham or cold turkey or serrano ham
• Coffee with saccharin and skimmed milk if necessary.
• Multivitamin
  LUNCH 2 11:30 a.m.
• Artichoke, horsetail and dandelion supplement (natural diuretics)
• 50 gr. wholemeal bread.
• 100 gr. natural tuna.
  LUNCH 3 2:30 p.m.
• Thermogenic
• Chromium picolinate 200 mcg.
• 150 gr. chicken breast.
• 40 gr. Integral rice.
  LUNCH 4 5:30 p.m.
• 10 gr. of BCAAs and Glutamine
• 20 gr. Nuts if not toasted almonds without shell or hazelnuts.
• 25 gr. whey isolate- 1 Apple.
  TRAINING 18:30 before training 2 gr. of L-Carnitine
  LUNCH 5 8:00 p.m. POST WORKOUT
• 35 grams whey isolate
• 1 Banana or better 25 gr. amylopectin or vitargo or dextrose

LUNCH 6 10:00 p.m.

• Chromium picolinate 200 mcg.
• 180 gr. hake, tuna or any other
• 200 gr. lettuce or any vegetable
• 30 gr. cottage cheese or fresh cheese
  Advanced diet for definition
  Breakfast:
• 50 gr. toasted wholemeal bread or soy and olive oil
• Omelette with 3 egg whites plus whole egg
• Coffee with saccharin (skimmed milk if necessary).

Midmorning:

• Skimmed yogurt
• 50 gr. Deli turkey or fat-free ham
• 10 gr. wholemeal bread biscotex

Lunch:

• 100 to 120 grams of protein (meat, fish)
• 200 grams of vegetables or salad or seasoned tomato.

Midafternoon:

• Can of natural tuna – 10 gr. Wholemeal bread biscotex
• 1/2 avocado

Post training:

• 25 gr. of whey isolate
• 2 slices of natural pineapple 70 gr. +/-

Dinner:

100 to 120 grams of fish
200 grams of vegetables or salad.