Proper nutrition for weight loss for girls

All girls want to be slender and attractive.However, a good figure cannot be achieved if your diet has a lot of fat and harmful products.Eating correctly, you can strengthen your health: to establish vitamin-mineral balance, improve the condition of the skin, hair, nails.

What products interfere with proper nutrition for weight loss

Girls are rightly interested in which products prevent them from having an elegant figure.Usually we focus on calorie content, preferring options with low energy value.However, the weight still does not leave, sometimes additional extra pounds even appear.Girls that make up the menu of proper nutrition for weight loss should take into account that all products are divided into several categories. The first group is high -awesome, the second is highly carved, in the third, options with a large amount of fat prevail.All these products can be both high- and low-calorie. The most dietary option will turn out if you use vegetables in a fresh salad.How harmful products affect our weight:

• In the case when you spend less calories than you consume, the difference will be deposited in the form of fat cells.
• To improve taste, harmful products are filled with a large number of fast carbohydrates and fats.In this case, the number of useful elements is minimized.Excessive consumption of such food leads to weight gain.
• Harmful food in large quantities contributes to a slowdown in metabolism.Such food is quickly converted into fat deposits.

Most girls believe that vegetables are the best food when losing weight.However, not all products of these crops are so useful.For example, potatoes have a high glycemic index (gi), due to which carbohydrates quickly turn into adipose tissue.Potato dishes can only be eaten in conjunction with products with low GI.The girl, which makes up the menu of proper nutrition for weight loss, we advise you to completely not exclude some food, considered harmful.For example, completely abandoning chocolate, you will lower the level of serotonin (hormone happiness) in the blood.In its absence, stress, apathetic and even depression may appear.When eating certain foods, the measure must be observed.It is also important in losing weight to choose the right way to cook food.

It can be:

• Cooking.
• Baking.
• The use of products raw (vegetable salads).

You can always stay in good shape, excluding various marinads, sausages and fast food from your daily diet.This food can lead to a set of extra pounds the faster.

What products are the basis of proper nutrition for weight loss for girls

Weight protein products

What should include a proper nutrition program for weight loss for girls?The best option from protein products is fish.It contains the omega-3 and 6 fatty acids necessary for our body, phosphorus, fluorine, iodine, vitamins A, E, D. by the amount of fat, fish can be divided into three types:

1. Fat (more than 8 %).Calorie content - 110-145 kcal per 100 g of product.For example, fish of the sturgeon family, mackerel, halibus, eel.
2. With average fat content (4–8 %).Calorie content - 100-145 kcal per 100 g of product.This group includes sea perch, low -fat herring, carp, pink salmon, pike perch, trout.
3. Little fat fish (4 %).Calorie content - 75-100 kcal per 100 g of product.This is a cod, river perch, hek, flounder, bream, pike.

Girls who want to make a menu of proper nutrition for weight loss, we advise you to include options with low fat content in the diet.It is worth abandoning smoked and fried fish.Methods of cooking - steamed, on grill, baking.However, it is not necessary to make a large emphasis on fish dishes, since an excessive amount of useful elements can even harm.You can consume fish no more than four times a week.From meat it is worth choosing a turkey or chicken.They have a lot of protein, and they contain fewer calories and fats than pork.The value of the calorie content of the chicken breast per 100 g of the product is 113 kcal.Elements present in the bird fillet purify the liver from fats, improve fat metabolism.Squirrels that are in chicken and turkey help to increase beautiful muscles.Use eggs in your diet.This product has a calorie content of 70–80 kcal, serves as a source of proteins that are well absorbed by the body.The egg contains 12 different types of vitamins (B, D, E and others), gives satiety.

Nuts

The girl, which makes up the menu of proper nutrition for weight loss, should pay special attention to nuts.This product has a fairly high calorie content, but it is perfect for small snacks.Nuts are quickly saturated, it is convenient to take them with you.They are very useful for the skin, improve metabolic processes.

Daily Nuts of Nuts:

• peanuts - 10-12 pcs.;

• almonds - 22 pcs.;

• cedar - 50 g;

• Greaks - 2 pcs.

Vegetables and herbs

The main products for a slender figure are a variety of vegetables.Most of them have a small calorie content (the exception is starch -containing), a lot of fiber, vitamins and trace elements.What vegetables should be included in the diet when losing weight:

• Cucumbers.Calorie content - 15 kcal per 100 g of product.In cucumbers there are B vitamins, C, as well as potassium and enzymes that improve the motor function of the intestine.
• Cabbage.Calorie content - 22 kcal per 100 g of product.It contains a lot of folic acid, fiber, as well as vitamins K, B, A, thiamine, riboflavin.Cabbage helps to quickly lose extra pounds, increases endurance, restores blood sugar.
• Another vegetable for the menu of proper nutrition of girls when losing weight is carrots.Calorie content-32 kcal per 100 g. It contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
• Tomatoes.Calorie content - 20 kcal per 100 g. These vegetables improve metabolism, reduce cholesterol, prevent tumors.
• Beet.The calorie content - 42 kcal per 100 g. The product has laxative and diuretic properties, contains betaine that regulates fat metabolism and improves the absorption of animal proteins.
• Bulgarian pepper.Calorie content - 23–28 kcal per 100 g. It contains the largest amount of vitamin C. This vegetable accelerates weight loss, prevents baldness, prevents thrombosis, improves the condition of the skin, hair, nails.
• Beans.Calorie content - 102 kcal per 100 g. It has a lot of protein, antioxidants, trace elements.The beans prevents the complete absorption of starch, and also stimulates the production of a special hormone that reduces appetite.
• Celery - 18 kcal per 100 g. This vegetable has components that cleanse and rejuvenate the body.The celery also gives vigor, relaxes the nervous system.
• Proper nutrition for a week for weight loss of girls must include zucchini.Its calorie content-23 kcal per 100 g. This vegetable improves intestinal motility, restores normal water-salt balance.
• Pumpkin.The calorie content - 25 kcal per 100 g. The product accelerates metabolism, strengthens bone tissues.
• Dill, parsley, basil, turnip, leaf salad, cilantro, onions, garlic have negative calorie content.More calories are spent on their assimilation than consumed.

Fruits and berries

Fruits and berries have large reserves of fiber, macroelements, and useful vitamins.They contain tannins, etheric substances that accelerate metabolism.The elements that make up fruits and berries contribute to the removal of toxins, improve the work of internal organs.All this helps to reduce weight.The menu of proper nutrition for weight loss of a girl must contain fruits such as an apple, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C. These elements restore the intestinal microflora, accelerate metabolism.Pineapple is considered a strong fat -burning fruit due to the content of bromelaine.

However, its miraculous properties are very exaggerated.Bromelain does not help burning fat, but only helps in the assimilation of various products (dairy, legumes, meat, fish).Grapefruit removes excess fluid from the body, improves fat metabolism.To protect yourself from weight gain, 20 minutes before dessert you need to eat a product with fiber content.It can be greens, soy sprouts or cabbage leaves.So you will be able to prevent the process of quick splitting of carbohydrates and, as a result, weight gain.

1. Morning should start with a hearty and useful breakfast.

2. The calorie content of food should be sufficient.

3. The rule, according to which you can’t eat after six in the evening, is erroneous.

4. Sweet foods should be eaten only in the morning.

5. In order not to overeat in the evening, you need to eat enough food during the day.

6. Every day you need to drink two liters of water.

7. Do not use products with "empty" calories.

8. Do not limit the intake of protein.

9. Refuse unloading days and starvation.

10. Before the dessert, eat a little greenery.

Proper nutrition for weight loss of girls: menu for 14 days

A healthy correct menu is quite simple, but diverse.

All meals should occur at a certain time:

1. Breakfast 08: 00–09: 00.

2. Snack 10: 00–11: 00.

3. Lunch 13: 00–14: 00.

4. Snack 16: 00–17: 00.

5. Dinner 18: 00–19: 00.

Day No. 1

1. Omlet from one egg and several proteins with spinach, 2 kiwi.

2. Bread, baked in a toaster, or fresh dietary, 2-4 pieces of cheese.

3. Chicken or turkey cutlets, steamed, boiled rice, vegetables.

4. Low -fat cheesecakes or casserole, syrup.

5. Yogurt with flax seeds (0.25 l - 8 g of seeds).

Proper nutrition for weight loss for girls can bring you excellent results in the form of a slender and fit figure.In the first few days of this regime, the stomach may seem crowded.It is recommended to reduce the usual portions so as not to feel heaviness in the stomach.

Day No. 2

1. Oat and linen porridge cooked on water in mass shares of 10: 1, banana.

2. Boiled meat (chicken fillet) or mothballed tuna.

3. Boiled brown rice with veal, low -fat cabbage soup with the addition of beef.

4. One grapefruit.

5. One glass of kefir with the addition of greenery and flax seeds.

Day number 3

1. Loof casserole of cottage cheese, espresso coffee without sugar and milk.

2. Several nuts, 5 dates, 1 apple.

3. Small -fat soup to your taste, green salad, 1 boiled egg.

4. Low -fat grain cottage cheese.

5. Pallets or meatballs, steamed, several fresh cucumbers, leaf salad.

Day No. 4

1. Bread, fried in the toaster, several pieces of cheese or high -quality sausage (one of two).

2. Grain cottage cheese ("Prostokvashino").

3. Soup with beef and vegetables, grated carrots with vegetable oil.

4. Fruit salad or dessert from low -fat cottage cheese, jumen cashew.

5. 1 boiled egg, kefir with the addition of chopped dill.

Day No. 5

1. Wanned buckwheat, prunes or dates.

2. Light vegetable salad.

3. A salad of eggs, boiled meat (veal), hard cheese, pepper and tomatoes.Use oil or low -fat sour cream as a gas station.

4. Baked fish, light vegetable salad.

5. Broacli chicken dish and rice.

Day number 6

1. Frying eggs (without adding oil), a couple of pieces of cheese, spinach.

2. Boiled rice, several nuts, raisins.

3. Soup with turrets made of turkey, fish prepared in tomato sauce, salad.

4. Ryazhenka.

5. Grapefruit.

Day number 7

1. Dates are a few pieces, low -fat cottage cheese casserole.

2. Light salad of different fruits.

3. Chicken leg boiled without skin, bribberry soup, buckwheat.

4. Lazy cabbage rolls (2 pcs.).

5. Hedgehogs made of minced meat with the addition of zucchini.

The menu from proper nutrition is very important for girls for weight loss.Healthy food will help you quickly drop the hated kilograms.

Day No. 8

1. Black bread with cheese and low -fat cottage cheese, 1 pear.

2. Low -fat cottage cheese in the amount of 80 g, 15 g of honey.

3. Beef broth, vegetable salad.

4. Grapefruit, pear.

5. Two cucumbers and boiled meat (turkey).

Day No. 9

1. Rice porridge cooked on water, 15 g of butter, one orange.

2. Boiled egg, cucumber, fried bread.

3. Baked hek (200 g), a salad of fresh vegetables.

4. Green apple, tea with herbs, cottage cheese.

5. Stewed vegetables with baked chicken fillet.

Day No. 10

1. Boiled egg, 1 tomato, potato puree.

2. Rosehip decoction, several tangerines.

3. Bread with pieces of cheese, soup with the addition of mushrooms and rice.

4. Cottage cheese casserole.

5. Sea cabbage and baked pollen.

Day number 11

1. Fresh strawberries (120 g), oatmeal, cooked in skim milk.

2. Home yogurt with honey, bitter coffee.

3. Cooped cabbage with baked fish.

4. Vegetable salad with sour cream dressing.

5. A pair of fresh cucumbers, baked chicken fillet with grated cheese.

Day No. 12

1. Barley porridge cooked on water, 1 banana.

2. Kiwi, Pomelo.

3. Boiled chicken breast, casserole of vegetables.

4. Tomato juice (one glass), boiled shrimp (160 g).

5. Kefir (250 ml).

Day No. 13

1. Gorky coffee, omelet from eggs.

2. Orange, banana.

3. Baked champignons, chicken fillet, potatoes.

4. Apple, yogurt.

5. Baked apples with cinnamon (2 pcs.), Cottage cheese.

Day No. 14

1. Oatmeal cooked on the water, a little honey, 1 banana.

2. Tea with herbs and lemon, wrapper walnuts, 1 apple.

3. Vegetables stewed with dark rice, soup.

4. Casserole with a banana.

5. Boiled shrimp, a couple of fresh cucumbers, one tomato.

In order for proper nutrition for weight loss for girls to give the desired result, it is necessary to clearly observe the menu and all the recommendations, as well as regularly perform physical exercises.Lighting for losing weight for girls when classes on simulators continues after training.The first meal after the gym should be after 30-60 minutes.Lost energy can be replenished with carbohydrate food (buckwheat, rice and other cereals).Complete the porridge with low -fat meat, chicken, fish or cottage cheese.Nowadays, you no longer have to spend a lot of time, performing complex and unpleasant procedures at home.It is much easier to seek help from real professionals - to the Center for Beauty and Health