Figure nutrition

To increase the effectiveness of training in a fitness club, it is not necessary to limit yourself in everything. The main thing is that the menu should be exquisite, and the products only useful.

The success components in pursuit of a slim and beautiful figure suggest that your fitness diet will include the following:
PROTEIN. Without it, the formation of muscle mass, which in some should replace the hated fat, is unthinkable. Excellent sources of protein - chicken, seafood, cottage cheese, low-fat fish.
ALIMENTARY FIBER. Normalize the digestive system, contribute to improvement
metabolism. Daily - at least 300-350 g of vegetables, as well as 200 g of fruits and berries.
COMPLEX CARBOHYDRATES. A source of energy for active fitness. A sufficient amount of complex carbohydrates will provide you with 4−5 table. tablespoons of any porridge and 50 g whole grain bread.
USEFUL FATS. They help the proper functioning of the cardiovascular system, which is experiencing serious stress during fitness classes. Unsaturated fats contained
in vegetable oils, oily fish, seeds, avocados.
Here are some recipes that will help you not to stay hungry, but will not become an obstacle in achieving your goal - a healthy mind in a healthy body.
Tomatoes with avocado and shrimp
250 kcal, cooking time 30 minutes
Ingredients: 4 large tomatoes, 100 g peeled large shrimp, 1 small avocado,
juice of 1 lemon, 1 red onion, salt, ground black pepper to taste.
Cooking method:
● Wash the tomatoes and cut off the top like a lid. Take out the pulp, chop and squeeze.
● Cook shrimp for 5 minutes and drop in a colander. Peel the avocado, remove the stone, pulp
finely chop and mix with lemon juice. Peel and chop the onion.
● Stir in avocado with tomatoes and onions, salt and pepper. The resulting mass
stuff the tomatoes, place the shrimp on top.
Knightly Ratatouille
290 kcal, cooking time 45 minutes
Ingredients: 2 chicken, 1 tea ground ginger root, 2 tablespoons. tablespoons of lemon juice, 1 zucchini, 2 tomatoes, 1 pod of sweet red pepper, 70 g of green onions, 4 tables. tablespoons of olive oil, salt, ground black pepper to taste.
Cooking method:
● Wash the chicken fillet, dry well with a towel, cut each in half, lightly beat, sprinkle with ground ginger and sprinkle with lemon juice.
● Cut zucchini and tomatoes into slices, sweet pepper into slices. Coarsely chop green onion.
● Heat the oven to 180 ° C. Put chicken fillet and vegetables on a baking sheet lined with foil, season with salt, pepper to taste, cover with another sheet of foil (or wrap) and bake for 20 minutes. Then open the filet with vegetables, drizzle with olive oil and put in the oven for another 5 minutes.
Vegetable Bean Soup
190 kcal, cooking time 60 minutes
Ingredients: 1 onion, 1 carrot, 1 pod of yellow sweet pepper, 2 tables.tablespoons of olive oil, 100 g of frozen broccoli and cauliflower, 1 clove of garlic, 200 g of canned beans in tomato sauce, 2 tables. tablespoons chopped green onions, salt, ground black pepper to taste.
Cooking method:
● Chop the onion, grate the carrots on a coarse grater, cut the sweet pepper into thin strips.
● Heat olive oil in a saucepan and lightly brown prepared vegetables. Pour 2 liters of hot water and bring to a boil. Salt a little, put broccoli and cauliflower, cook for 10 minutes.
● Pass the garlic through a press, add together with the beans to the broth with vegetables, salt and pepper to taste. Cook for 5 minutes. Sprinkle with green onions before serving.

Apple Cakes
260 kcal, cooking time 30 minutes
Ingredients: 2 large red apples, 4 table. tablespoons of lemon juice, 1 banana, 150 g low-fat cottage cheese, 3 table. tablespoons of honey, 50 g chopped walnuts, mint leaves for decoration.
Cooking method:
● Wash the apples, dry well with a paper towel, carefully cut the core, cut the flesh with not very thin rings and sprinkle with lemon juice. Arrange on a large plate.
● Peel a banana, mash with a fork, then mix with cottage cheese, honey and chopped walnuts.
● Distribute the resulting mass on apple rings, garnish with mint leaves and serve immediately. You can also garnish with whole kernels of nuts.
The article was published based on the journal Good Kinds 2/2014
Photo: Konstantin Vinogradov
Material prepared by Julia Dekanova