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 properly, you can strengthen your health: to determine the mineral balance of vitamin, to improve the condition of skin, hair, nails.

What products interfere with proper nutrition for weight loss

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

• In the case when you spend less calories than you consume, the difference will be delayed in the form of fat cells.
• To improve the 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 quickly becomes fat deposits.

Most girls believe that vegetables are the best food for weight loss.However, not all products of these crops are so useful.For example, potatoes have a high glycemic index (GI), which causes carbohydrates to quickly become fat.Potato dishes can only be eaten with low GI products.The girl who constitutes the menu of proper weight loss nutrition, we advise you not to exclude any food considered harmful.For example, by completely abandoning chocolate, you will reduce the level of serotonin (hormone happiness) in the blood.In his absence, stress, apathetic and even depression may occur.When you eat certain foods, the measure should be monitored.It is also important to lose weight to choose the right way to cook food.

Can be:

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

You can always remain in good shape, except for various mariosons, sausages and fast food from your daily diet.This food can lead to a set of extra pounds faster.

What products are at the heart of proper diet for weight loss for girls

Protein products with weight

What should include the right diet for weight loss for girls?The best option for protein products is fish.It contains the omega-3 and 6 fatty acids needed for our body, phosphorus, fluorine, iodine, vitamins A, E. by the amount of fat, the fish can be divided into three species:

1. Fat (more than 8 %).Calorie content - 110-145 kcal per 100 g product.For example, fish from the Sturgeon family, mackerel, halibus, eel.
2. With an average fat content (4-8 %).Calorie content - 100-145 kcal per 100 g product.This group includes sea perch, low -fat herring, carp, pink salmon, pike perch, trout.
3. Small oily fish (4 %).Calorie content - 75-100 kcal per 100 g product.This is fever, river perch, heck, bell, platypus, pike.

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

Nuts

The girl who constitutes the menu of proper weight loss nutrition should pay special attention to the nuts.This product is quite high in calories, but is ideal for small snacks.Nuts are quickly saturated, it is convenient to bring them with you.They are very beneficial to the skin, improve metabolic processes.

Daily nuts of nuts:

• Peanuts - 10-12 pcs.;

• Almonds - 22;

• Cedar - 50 g;

• Bold - 2 pcs.

Vegetables and herbs

The main products for a slender figure are different vegetables.Most of them have a small calorie content (the exception is starch), many fiber, vitamins and traces.What vegetables should be included in the weight loss diet:

• Cucumbers.Calorie content - 15 kcal per 100 g product.Cucumbers have vitamins from B, C, as well as potassium and enzymes that improve the motor function of the intestine.
• Cabbage.Calorie content - 22 kcal per 100 g 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 durability, restores blood sugar.
• Another vegetable for the menu for the proper nutrition of girls when weight loss 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.
• Beetroot.Calorie content - 42 kcal per 100 g.The product has laxative and diuretic properties, contains betaine, which regulates fat metabolism and improves the absorption of animal protein.
• 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 skin, hair, nails.
• Bob.Calorie content - 102 kcal per 100 g.It has many proteins, antioxidants, monitors elements.Bob prevents the starch prevents complete absorption 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.Celery also gives energy, relaxes the nervous system.
• Proper nutrition for one week for weight loss for girls should include zucchini.Its calorie content-23 kcal per 100 g.This vegetable improves intestinal mobility, restores the normal balance of water-salt.
• Pumpkin.Calorie content - 25 kcal per 100 g.The product accelerates metabolism, strengthens bone tissues.
• Dill, parsley, basil, turnips, leaf salad, cyclers, onions, garlic have a negative calorie content.More calories are spent on their assimilation than consumed.

Fruits and fruits

Fruits and fruits have large reserves of fiber, macronutrients 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 functioning of the internal organs.All this helps to lose weight.The menu for proper nutrition 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 the intestinal microflora, accelerate metabolism.Pineapple is considered to be a strong fat burning fruit due to the content of bromeline.

However, its miraculous properties are very exaggerated.Bromelein does not help burn fat, but only helps to assimilate various products (dairy, legumes, meat, fish).Grapefruit removes excess fluid from the body, improves fat metabolism.To prevent weight gain, 20 minutes before dessert, you should eat a product containing fiber.This can be green, soy sprouts or cabbage leaves.So you will be able to prevent the process of rapid separation of carbohydrates and as a result weight gain.

1. In the morning it should start with a profuse and useful breakfast.

2. The calorie content of food should be sufficient.

3. The rule that you cannot eat after six in the evening is wrong.

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

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

6. You should drink two liters of water every day.

7. Do not use "empty" calories.

8. Do not limit protein intake.

9. Refuse to unload days and hunger.

10. Eat some greenery before dessert.

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

The healthy proper menu is quite simple, but varied.

All dishes should appear at some point:

1. Breakfast 08: 00–09: 00.

2. Breakfast 10: 00-11: 00.

3. Lunch 13: 00-14: 00.

4. Breakfast 16: 00–17: 00.

5. Dinner 18: 00-19: 00.

Day number 1

1. One egg omelette and several spinach proteins, 2 kiwi.

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

3. Chicken or turkey chops, stewed, cooked rice, vegetables.

4. Low -fat cheesecake or casserole, syrup.

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

Proper nutrition for girls can bring you excellent results in the form of a slender and fit figure.During the first few days of this mode, the stomach may look crowded.It is recommended that you reduce the usual portions so that you do not feel heaviness in your stomach.

Day No. 2

1. Oats and underwear porridge made on water in mass partitions of 10: 1, banana.

2. Boiled meat (chicken fillet) or tone tone.

3. Boiled 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 greenery and linen seeds.

Day number 3

1. Current citizens, espresso coffee without sugar and milk.

2. Several nuts, 5 dates, 1 apple.

3. Small fat soup to your liking, lettuce, 1 boiled egg.

4. Low grain cheese.

5. Pallets or meatballs, stewed, a few fresh cucumbers, leaf salad.

Day No. 4

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

2. Grain cheese ("Prodochashin").

3. Beef and vegetable soup, grated carrots with vegetable oil.

4. Fruit salad or dessert from a low -fat villa, Jumen Cashew.

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

Day No. 5

1. Buckwheat, plums or dates hang.

2. Light vegetable salad.

3. Egg salad, boiled meat (veal), hard cheese, black pepper and tomatoes.Use butter or low sour cream as a gas station.

4. Roasted fish, light vegetable salad.

5. Chicken and rice dish.

Day number 6

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

2. Boiled rice, several nuts, raisins.

3. Towers soup made from turkey, fish prepared in tomato sauce, salad.

4. Ryazhenka.

5. Grapefruit.

Day number 7

1. The dates are several pieces, a low -fat casserole.

2. Light salad of different fruits.

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

4. Lazy cabbage rolls (2 pcs.).

5. Hedgehogs made from minced meat with zucchini.

The proper nutrition menu is very important for girls for weight loss.Healthy food will help you quickly lose hateful pounds.

Day No. 8

1. Black cheese and low fat bread, 1 pear.

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

3. Beef broth, vegetable salad.

4. Grapefruit, pear.

5. Two cucumbers and boiled meat (turkey).

Day No. 9

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

2. Boiled egg, cucumber, fried bread.

3. Roasted hec (200 g), salad of fresh vegetables.

4. Green apple, herbal tea, cottage cheese.

5. Stewed vegetables with roasted chicken fillet.

Day No. 10

1. Boiled egg, 1 tomato, mashed potatoes.

2. Decoction of rose, several tangerines.

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

4. Curds cheese casserole cheese.

5. Sea cabbage and baked pollen.

Day Number 11

1. Fresh strawberries (120 g), oatmeal prepared in skimmed milk.

2. Homemade yogurt with honey, bitter coffee.

3. Cooped cabbage with roasted fish.

4. Vegetable salad with sour cream.

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

Day No. 12

1. Barley porridge made on water, 1 banana.

2. Kiwi, Pomelo.

3. Boiled chicken breasts, vegetables.

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

5. Kefir (250 ml).

Day No. 13

1. Gorky coffee, egg omelette.

2. Orange, banana.

3. Baked champions, chicken fillet, potatoes.

4. Apple, yogurt.

5. Roasted cinnamon apples (2 pcs), cottage cheese.

Day No. 14

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

2. Herb and lemon tea, nuts sheath, 1 apple.

3. Vegetables stewed with dark rice, soup.

4. Banana casserole.

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

In order for proper weight loss nutrition, in order for girls to give the desired result, it is necessary to clearly monitor the menu and all recommendations, as well as to exercise regularly.Weight loss lighting for girls when simulator classes continue after training.The first meal after the gym should be in 30-60 minutes.Lost energy can be filled with carbohydrate foods (buckwheat, rice and other cereals).Fill the porridge with low fat, chicken, fish or cottage cheese meat.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