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Uztura programma tauku dedzināőanai un svara zudumam

Nutrition program for fat burning and weight loss

This nutrition program is intended for beginners; people who often exercise but would like to lose weight and be in good shape.

Breakfast: offers

(Choose proteins, carbohydrates (excluding fruits) and fatty foods rich in fatty acids)

Compound carbohydrates and fibres:

  • 1 fruit (always);
  • 1 serving of oat flakes (about 15-20 g);
  • Cereal products (about 30 g);
  • 2 slices of toasted bread.

Protein:

Fatty acids:

  • Butter without added salt (1 tbsp);
  • Peanut butter;
  • Avocado (half avocado).

Additional:

  • Multivitamins (note: this is especially important in the calorie deficit diet, which may not provide all the necessary trace elements due to a lack of food diversity);
  • Fat burner;
  • Whey protein powder. Use if you don't get enough protein for breakfast.

Morning snacks: deals

(Choose foods rich in proteins, carbohydrates and fatty acids)

Protein:

  • 1 low-fat yogurt;
  • Slices of lean meat (50-80 g);
  • Non-white cheese (50-80 g);
  • Whey protein powder (1 serving).

Compound carbohydrates and fibres:

  • 1 fruit (about 100 g);
  • 1 slice of toasted bread;
  • 2 tablespoons of nuts.

Lunch: deals

(Choose foods rich in proteins, carbohydrates and fatty acids)

Protein:

  • Meat (150g - chicken or turkey breast, lean beef or pork);
li style="font-weight: 400;" > Fish(150 g - salmon, tuna or other fish).

Carbohydrates:

  • 2 tablespoons of whole grain rice;
  • 1 small boiled potato;
  • 2 tablespoons of wholemeal pasta.

Fibre:

  • Salads and vegetables (about 150 g of fresh vegetables - do not include calories from leaf lettuce, since their energy value is not significant).
  • Legume soup (without potatoes, with beans or pasta);
  • 1 fruit (about 100 g).

Afternoon: deals

(Choose foods rich in proteins, carbohydrates and fatty acids)

Protein:

  • 1 low-fat yogurt;
  • Slices of lean meat (50-80 g);
  • Non-white cheese (50-80 g);
  • Whey protein powder (1 serving).

Complex carbohydrates and fibres:

  • 1 fruit (about 100 g);
  • 1 slice of toasted bread;
  • 2 tablespoons of nuts.

Training days - BEFORE TRAINING

Training days - AFTER WORKOUT

  • 1 Protein powder cocktail (offer: Bodylab Whey 100);
  • 1 fruit (apple, pear, peach, pineapps, kiwi or banana).

Dinner: Deals

(Choose foods rich in proteins, carbohydrates and fatty acids)

Protein:

  • Meat (150-200 g of chicken or turkey breast, lean beef or pork);
  • Fish (150-200 g - salmon, tuna or other fish).

Carbohydrates:

  • 2 tablespoons of whole grain rice or wholemeal pasta;
  • 1 small boiled potato.

Fibre:

  • Salads and vegetables (about 150 g of fresh vegetables - do not count calories from leaf lettuce, since their energy value is not significant);
  • Legume soup (without potatoes, with beans or pasta).

Pre-night snacks

(Choose a source of protein).

Protein:

  • Lean thick
milk (50 g to 80 g) or fat-free yogurt;
  • One serving of long-acting protein powder or a serving of casein protein powder.
  • NOTE: This diet plan is designed for a high protein diet recommended for athletes. Before starting a weight loss diet, you should always consult a nutritionist or treating doctor.

    6 padomi tauku dedzināőanai un muskuļu masas palielināőanai
    StΔ“vija: Cukura veselΔ«gā alternatΔ«va

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