Proper nutrition for weight loss for girls

All girls want to be thin and attractive.However, a good figure cannot be achieved if your diet has a lot of fat and harmful products.By eating correctly, you can enhance your health: to create a balance of vitamins-hormones, improve the condition of the skin, hair, nails.

Which products interfere with proper nutrition for weight loss

Girls are rightly interested in products that prevent them from having an elegant figure.We usually focus on calorie content, we prefer low energy options.However, the weight still does not leave, sometimes extra extra pounds still appear.Girls who make up the menu of proper nutrition for weight loss should bear in mind that all products are divided into different categories. The first group is high, the second is highly carved, in the third, large amounts of fat options.All of these products can be both high and low calorie. The most nutritional option will be shown if you use vegetables in a fresh salad.How much harmful products affect our weight:

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

Most girls believe that vegetables are the best food when they lose weight.However, not all products of these crops are so useful.For example, potatoes have a high glycemic index (GI), due to which carbohydrates are rapidly converted into adipose tissue.Potato dishes can only be consumed in combination with low GI products.The girl, who is the menu of the right diet for weight loss, advise you not to completely exclude any food, which is considered harmful.For example, completely abandoning chocolate, you will reduce the level of serotonin (hormonal happiness) in the blood.Excellent absence, stress, apathetic and even depression may occur.When you eat certain foods, the measure must be observed.It is also important to lose weight to choose the right way to cook food.

May be:

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

You can always stay in good condition, with the exception of the various marinade, sausages and fast food from your daily diet.This food can lead to a series of extra pounds the fastest.

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

Weight protein products

What should a proper diet for weight loss for girls to include?The best choice of protein products is fish.Contains omega-3 and 6 fatty acids necessary for our body, phosphorus, fluoride, iodine, vitamins A, E, D. With the amount of fat, fish can be divided into three types:

1. Fat (more than 8 %).Calories - 110-145 kcal per 100 g of product.For example, Sturgeon's family fish, mackerel, halibus, eel.
2. With average fat content (4-8 %).Calories - 100-145 kcal per 100 g of product.This group includes marine perch, low herring, carp, pink salmon, perch, trout.
3. Small fat fish (4 %).Calories - 75-100 kcal per 100 g of product.It is a cake, river perch, hek, gooseberry, rake, pike.

Girls who want to make a proper nutrition menu for weight loss, we advise you to include choices with low fat content in the diet.It is worth leaving smoked and fried fish.Cooking methods - steamed, grill, baking.However, it is not necessary to place a great deal of 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 the meat it is worth choosing turkey or chicken.They have many proteins and contain less calories and fats than pork.The price of chicken breast calorie content per 100 g of the product is 113 kcal.The elements in the bird fillet cleans the liver from fats, improve fat metabolism.Squirrels in chicken and turkey help to increase the beautiful muscles.Use eggs in your diet.This product has 70-80 kcal calorie content, serves as a source of proteins 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 is the menu of proper nutrition for weight loss, should pay close attention to nuts.This product has a fairly high calorie content, but is ideal 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 nuts nuts:

• Pistachios - 10-12 pcs.

• Almonds - 22 pcs.

• Cedar - 50 g.

• Greaks - 2 pcs.

Vegetables and herbs

The main products for a thin shape are a variety of vegetables.Most of them have a small calorie content (the exception is starch), many fibers, vitamins and trace elements.Which vegetables should be included in diet during weight loss:

• Cucumbers.Calories - 15 kcal per 100 g of product.In cucumbers there are vitamins B, C, as well as potassium and enzymes that improve bowel engine function.
• Cabbage.Calorie content - 22 kcal per 100 g of product.It contains very folic acid, fiber, as well as vitamins K, B, A, thiamine, riboflavin.Cabbage helps to lose extra pounds quickly, increases endurance, restores blood sugar.
• Another vegetable for the proper diet menu of girls when weight loss is carrots.Calorie Content-32 kcal per 100 g.Contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
• Tomatoes.Calories - 20 kcal per 100 g.These vegetables improve metabolism, reduce cholesterol, prevent tumors.
• Beetroot.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.Calories - 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.
• Beans.Calories - 102 kcal per 100 g.It has many proteins, antioxidants, trace elements.The beans prevent the complete absorption of the starch and also stimulates the production of a special hormone that reduces appetite.
• Celery - 18 kcal per 100 g.This vegetable has accessories that cleanse and rejuvenate the body.Celery also gives vigor, relaxes the nervous system.
• Proper nutrition for a week for girls' weight loss should include zucchini.The calorie-23 kcal content per 100 g.This vegetable improves intestinal mobility, restores the normal balance of marine salt.
• Pumpkin.The calorie content - 25 kcal per 100 g.The product accelerates metabolism, enhances bone tissues.
• Dill, parsley, basil, turnip, leaf salad, coriander, onions, garlic have negative calorie content.More calories are spent on their assimilation than they are consumed.

Fruits and berries

Fruits and berries have large reserves of fiber, macro -resulting and useful vitamins.They contain tannins, ethereal substances that accelerate metabolism.The elements that make up fruits and berries help to remove toxins, improve the work of the internal organs.All of this helps to reduce weight.The proper diet menu for the weight loss of a girl should contain fruits such as apple, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C. These elements restore intestinal microflora, accelerated metabolism.Pineapple is considered a strong fruit burned because of the contents of dirt.

However, its miraculous properties are very excessive.Bromlain does not help burn fat, but only helps to digest 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 the dessert you must eat a product with fiber content.They can be green, soy sprouts or cabbage leaves.This will be able to prevent the process of rapidly separating carbohydrates and, as a result, weight gain.

1. In the morning it has to start with a rich and useful breakfast.

2. Food calorie content must be sufficient.

3. The rule, according to which you cannot eat after six in the evening, is incorrect.

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

5. In order not to over -cover at night, you need to eat enough food during the day.

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

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

8. Do not limit protein intake.

9. Refuses unloading days and hunger.

10. Before the dessert, eat a little green.

Proper diet for girls weight loss: menu for 14 days

A healthy right menu is quite simple, but different.

All meals must appear at a particular 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 from an egg and several spinach proteins, 2 kiwi.

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

3. Chicken or turkey slicing, steam, boiled rice, vegetables.

4. Low cheesecakes or pot, 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 fine and appropriate shape.In the first days of this regime, the stomach may seem full.It is advisable to reduce ordinary sections so that they do not feel importance in the stomach.

Day No.2

1. Oats and linen cooked in water in massives of 10: 1, banana.

2. Boiled meat (chicken fillet) or tone.

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

4. A grapefruit.

5. A glass of text with the addition of green and flax seeds.

Day number 3

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

2. Several nuts, 5 dates, 1 apple.

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

4. Low cottage cheese.

5. Pallets or meatballs, steam, quite fresh cucumbers, leaf salad.

Day No.4

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

2. The Cottage Grain cheese ("Prostokvashino").

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

4. Fruity salad or low -fat cottage cheese, Jumen Cashew.

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

Day No.5

1. Wanded buckwheat, plums or dates.

2. Lightweight vegetable salad.

3. An egg salad, boiled meat, hard cheese, pepper and tomatoes.Use oil or low cream as a gas station.

4. Roasted fish, light vegetable salad.

5. Broacli chicken and rice.

Day number 6

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

2. Boiled rice, lots of nuts, raisins.

3. Turkey turret soup, fish made in tomato sauce, salad.

4. Ryazhenka.

5. Grapefruit.

Day number 7

1. The dates are a few pieces, low -fat cottage pan.

2. Lightweight salad of different fruits.

3. The chicken leg boiled without skin, rock soup, buckwheat.

4. Lazy Rolls cabbage (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 foods will help you quickly throw the hated kilograms.

Day No.8

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

2. Low cottage cheese in an 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 in 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, herbal tea, cottage cheese.

5. Mixed vegetables with roasted chicken fillet.

Day No.10

1. Boiled egg, 1 tomato, potato puree.

2. Rosehip's decoction, several tangerine.

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

4. Casserole Cheese Cottage.

5. Marine cabbage and baked pollen.

Day number 11

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

2. Honey yogurt with honey, bitter coffee.

3. Cooped cabbage with roasted fish.

4. Vegetable salad with sour cream dress.

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

Day No.12

1. Barley valley cooked in water, 1 banana.

2. Kiwi, Pomelo.

3. Boiled chicken breast, vegetable pot.

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 Champignons, chicken fillet, potatoes.

4. Apple, yogurt.

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

Day No.14

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

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

3. Dark rice stew vegetables, soup.

4. Banana saucepan.

5. Boiled shrimp, some fresh cucumbers, a tomato.

In order for the proper nutrition to lose weight for girls to give the desired result, it is necessary to clearly observe the menu and all recommendations, as well as to perform regular physical exercises.Lighting for weight loss for girls when courses on simulators continue after training.The first meal after the gym should be after 30-60 minutes.Loss of energy can be replaced with carbohydrate foods (buckwheat, rice and other cereals).Complete the porridge with low meat, chicken, fish or cheese.Today, you no longer need to spend a lot of time, performing complex and unpleasant home processes.It is much easier to seek help from real professionals - in the beauty and health center