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 many fat and harmful products.Eating properly, you can strengthen your health: establish vitamin-mineral balance, improve skin condition, hair, nails.

Which products interfere with proper nutrition for weight loss

Girls are correctly interested in which products prevent them from having an elegant figure.Usually we focus on calories content, preferring low energy value options.However, the weight does not come out, sometimes even more extra pounds appear.Girls who make up the adequate nutrition menu for weight loss should take into account that all products are divided into various categories. The first group is high -the second is highly sculpted, in the third, the options with a large amount of fat prevail.All of these products can be high and low calorie. The most eating option will be released 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 adipose cells.
• To improve taste, harmful products are filled with a large number of carbohydrates and fast fats.In this case, the number of useful elements is minimized.Excessive consumption of such food leads to weight gain.
• Harmful foods in large quantities contribute to a slowdown in metabolism.This 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 cultures are very useful.For example, potatoes have a high glycemic index (GI), because carbohydrates quickly turn into adipose tissue.Potato dishes can only be consumed in conjunction with low GI products.The girl, who makes up the adequate nutrition menu for weight loss, recommend that you do not completely exclude a little food, considered harmful.For example, completely abandoning chocolate, you will diminish the level of serotonin (hormone happiness) in the blood.In your absence, stress, apathetic and even depression may appear.When eating certain foods, the measure should be observed.It is also important to lose weight to choose the right way to cook food.

Could it be:

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

You can always remain in good shape, excluding several marinades, sausages and fast food from your daily diet.This food can lead to a faster extra pounds.

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

Weight Protein Products

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

1. Fat (over 8 %).Caloric Content - 110-145 Kcal per 100 g of product.For example, fish from the Sturgeon family, mackerel, halibus, eel.
2. With medium fat content (4-8 %).Caloric Content - 100-145 Kcal per 100 g of product.This group includes marine perch, low herring, carp, pink salmon, pike perch, trout.
3. Small fat fish (4 %).Caloric Content - 75-100 Kcal per 100 g of product.This is a cod, a pitle of the river, hek, sole, break, pike.

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

Nuts

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

Daily walnut 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 containing starch), many fibers, vitamins and tracking elements.Which vegetables should be included in the diet when losing weight:

• Cucumber.Caloric Content - 15 kcal per 100 g of product.In cucumbers, there are vitamins B, C, as well as potassium and enzymes that improve the motor function of the intestine.
• Cabbage.Caloric 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.The cabbage helps to quickly lose extra pounds, increases resistance, restores blood sugar.
• Another vegetable for the adequate nutrition menu of girls when losing weight is carrot.Caloria Content-32 kcal per 100 g.Contains beta carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
• Tomato.Caloric content - 20 kcal per 100 g.These vegetables improve metabolism, reduce cholesterol, avoid 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.Caloric Content - 23–28 kcal per 100 g.It contains the largest amount of vitamin C. This accelerates vegetable accelerates weight loss, prevents baldness, prevents thrombosis, improves the condition of the skin, hair, nails.
• Beans.Caloric Content - 102 kcal per 100 g.It has a lot of protein, antioxidants, elements traces.Beans prevent complete starch absorption and also stimulates the production of a special hormone that reduces appetite.
• Celery - 18 kcal per 100 g.This vegetable has components that clean and rejuvenate the body.The celery also gives vigor, relaxes the nervous system.
• Proper nutrition for one week for weight loss of girls should include zucchini.Its caloric content-23 kcal per 100 g.This vegetable improves intestinal motility, restores the normal balance of salt.
• Pumpkin.The calorie content - 25 kcal per 100 g.The product accelerates metabolism, strengthens bone tissues.
• Dill, parsley, basil, turnip, leaf salad, coriander, onion, garlic have negative calories 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 the internal organs.All of this helps reduce weight.The adequate nutrition menu for a girl's weight loss should contain fruits such as apple, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C. These elements restore intestinal microflora, accelerate metabolism.Pineapple is considered a strong fat that burns fat due to bromelain content.

However, its miraculous properties are very exaggerated.Bromelain does not help burn fat, but only helps assimilate various products (dairy, vegetables, meat, fish).Glass 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 vegetables, soy sprouts or cabbage leaves.Therefore, you can prevent the process of rapid carbohydrate division and, as a result, weight gain.

1. The morning should start with a healthy and useful breakfast.

2. The caloric content of food should be sufficient.

3. The rule, according to which you cannot eat after six of the night, is erroneous.

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

5. Not to eat too much at night, 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 protein intake.

9. Refuse days of discharge and hunger.

10. Before dessert, eat some vegetation.

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

A healthy correct menu is quite simple, but diverse.

All meals must 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 number 1

1. Omlet of an egg and several spinach proteins, 2 kiwi.

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

3. Chicken or turkey gutters, steam cooked rice, vegetables.

4. Cheesecakes of low fat or casserole, syrup.

5. Yogurt with linen seeds (0.25 L - 8 g of seeds).

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

Day 2

1. Oatmeal and linen porridge cooked in water in mass actions of 10: 1, banana.

2. Cooked meat (chicken fillet) or tuna in Marothball.

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

4. A grapefruit.

5. A glass of kefir with the addition of vegetation and linen seeds.

Day 3

1. Cottage cheese casserole, express -free coffee and milk.

2. Several walnuts, 5 dates, 1 apple.

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

4. Low grain cottage cheese.

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

Day 4

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

2. Grain cottage cheese ("prostokvashino").

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

4. Fruit salad or low -fat cottage cheese dessert, chestnut nuts.

5. 1 boiled egg, kefir with chopped dill.

Day 5

1. Wheat Sarraceno Waned, plums or dates.

2. Light vegetable salad.

3. A salad of eggs, cooked meat (veal), hard cheese, pepper and tomato.Use oil or oil cream or low as a gas station.

4. Roast fish, light vegetable salad.

5. Broacli Prison and Rice Chicken.

Day 6

1. Fry eggs (without adding oil), some pieces of cheese, spinach.

2. Rice cooked, various walnuts, raisins.

3. Soup with turkey towers, fish prepared in tomato sauce, salad.

4. Ryazhenka.

5. Grapefruit.

Day 7

1. The dates are some pieces, low -fat cottage cheese casserole.

2. Light salad of different fruits.

3. Skin -free chicken leg, bridal soup, sarracene wheat.

4. Lazy cabbage rollers (2 pcs.).

5. HEARK MADE OF PICTED MEAT WITH THE ADDITION OF ZUCH.

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

Day 8

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

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

3. Meat broth, vegetable salad.

4. Glass, pear.

5. Two cucumbers and cooked meat (turkey).

Day 9

1. The porridge of rice cooked in the water, 15 g of butter, an 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. Baked vegetables with roasted chicken fillet.

Day 10

1. Boiled egg, 1 tomato, mashed potatoes.

2. Roseiph 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 roasted pollen.

Day 11

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

2. Yogurt at home with honey, bitter coffee.

3. Cabbage stuck with roasted fish.

4. Vegetable salad with sour cream sauce.

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

Day 12

1. The barley porridge cooked in the water, 1 banana.

2. KIWI, Pomelo.

3. Baked chicken breast, vegetable casserole.

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

5. Kefir (250 ml).

Day 13

1. GORKY Coffee, egg omelet.

2. Orange, banana.

3. Baked Champignos, Chicken Fillet, Potatoes.

4. Apple, yogurt.

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

Day 14

1. Oats cooked in the water, a little honey, 1 banana.

2. Tea with herbs and lemon, walnut nuts, 1 apple.

3. Cooked vegetables with dark rice, soup.

4. Casserole with a banana.

5. Boiled shrimp, two fresh cucumbers, one tomato.

For proper nutrition for weight loss for girls to provide the desired result, it is necessary to clearly observe the menu and all recommendations, and regularly perform physical exercises.Lighting to lose weight for girls when classes in simulators continue after training.The first meal after the gym should take after 30-60 minutes.Lost energy can be replenished with carbohydrate foods (sarracene wheat, rice and other cereals).Complete porridge with low -fat meat, chicken, fish or cottage cheese.You no longer need to spend a lot of time, performing complex and unpleasant procedures at home.It is much easier to seek help from real professionals - for the beauty and health center