Fitness diet is an indispensable companion of a sports lifestyle!

But it has its own tricks and secrets. Even if you are determined to get rid of excess weight as quickly as possible and are ready to train to the seventh sweat, be careful: Weight loss in the gym requires a special attitude not only to the composition of the menu, but also to the schedule of meals.


Maintaining water balance

Eight glasses of water per day are considered to be the average norm, but that does not mean that you have to adhere to this requirement. It all depends on the individual characteristics of the organism, preferences, lifestyle and even temperature in the street - the hotter the more water is needed. As a rule, women should drink about 1.7 liters of water a day, and men - about 3.7 liters. But if you want to calculate your norm more accurately. Drink from 30 to 60 milliliters per kilogram of your weight. For example, if you weigh 50 kilograms, you should drink from 1.5 to 3 liters of water per day.

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Eating regularly.

Three times a day - basic meals, plus snacks between them. Focus on breakfast: it is advisable to arrange it no later than an hour after waking up. Dinner should also not be missed, at least an easy one.

Sleep well.

You need at least eight hours of sleep for your health. Sleep deprivation we often "eat". It should be understood that chronic sleep deprivation also puts the body in a survival mode

Vitamin D.

Problems with teeth, bad mood, muscle pain, feeling of depression, poorly healing wounds indicate a lack of this vitamin. Blood tests should be done to determine how much vitamin you need to drink.

Energy and main exchange

The energy contained in the food is released externally during digestion. Half of it is converted into heat, and the other half is stored in the form of adenosine triphosphoric acid (ATP). The main metabolism is the amount of energy that is sufficient to sustain the body's life at rest. In men it is equal to 1600 kcal per day, in women it is 10% less. As a result of disturbed energy metabolism and increased basic metabolism, the body uses more energy than it receives, and begins to use its reserves: first muscle tissue, then carbohydrates in the liver and muscles, and then its own proteins. The result is a decrease in body weight, disruption of all internal organs, nervous system disorders. The body has to use its resources and run out of steam.

Vitamin exchange

Vitamins are indispensable substances that are not embedded in the body's tissues, but ensure the flow of energy and metabolic processes in it. Their absolute lack (vitamin deficiency) is rare and is manifested by diseases such as scurvy, rickets, beri-beri and others. For the treatment of hypovitaminosis is often enough only full nutrition. In most cases, women have hypovitaminosis. Lack of vitamins in the female body can be manifested by the defeat of almost any organ. Diagnosis of hypovitaminosis is difficult. You can prevent this condition with the help of complete nutrition (meat, bread, vegetables, dairy products are especially useful) and treatment of diseases of the gastrointestinal tract.

Carbohydrate exchange

Hypoglycemia (decrease in blood glucose levels) and hyperglycemia are manifestations of impaired carbohydrate metabolism. Hypoglycemia occurs under severe physical and mental stress, and in women - also in the period of breastfeeding. Blood sugar levels in women can decrease with diabetes mellitus, kidney, liver and adrenal gland diseases, hypovitaminosis B1, as well as with starvation. Symptoms of hypoglycemia: muscle tremors, weakness, sweating, dizziness, up to loss of consciousness. Hyperglycemia in women occurs after eating and under stress. It accompanies hyperthyroidism, nervous system diseases, adrenal glands and diabetes mellitus. Severe hyperglycemia leads to unconsciousness and coma.

Protein exchange

Protein is an indispensable material for the body. The reason for their deficiency is starvation or gastrointestinal disease. Increased breakdown of proteins in the body occurs in the cancer process, tuberculosis, hyperthyroidism, fever, burns, stress, kidney disease and hypovitaminosis. Many of these factors often affect women. Protein deficiency in the body may be insignificant in mild degrees. With a moderate degree of protein deficiency in women disappear menstruation, the skin becomes dry and cold, there are diarrhea. Suffers from the nervous system: patients become irritable, they suffer from memory and reduced efficiency. Weakens immunity, often joined by pneumonia and urinary tract infections.