Proper nutrition for weight loss for girls

All girls want to be slim and attractive.However, a good number cannot be achieved if your diet has many fat and harmful products.If you eat properly, you can strengthen your health: to establish vitamin mineral balance, improve the condition of the skin, hair and nails.

Which products disturb the right nutrition for weight loss

Girls are rightly interested in which products prevent them from having an elegant figure.We usually focus on calorie content and prefer options with a low energy value.However, the weight still does not remain, sometimes additional pounds occur.Girls who make up the right nutrition menu for weight loss should take into account that all products are divided into different categories. The first group is high -the second is carved high, in the third options that result in a large amount of fat.All of these products can be low in both high and calorie. The dietary option will turn out if you use vegetables in a fresh salad.How harmful products influence our weight:

• In the event, if you spend fewer calories than you consume, the difference is deposited in the form of fat cells.
• To improve the taste, harmful products are filled with a large number of faster carbohydrates and 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 slowing down the metabolism.Such foods are quickly converted into fat deposits.

Most girls believe that vegetables are the best food while losing weight.However, not all products of these plants are so useful.For example, potatoes have a high glycemic index (GI), which quickly makes carbohydrates in adipose tissue.Potato dishes can only be eaten in connection with products with low GI.We advise you to completely rule out the girl who makes the right nutrition menu for weight loss.For example, if you completely leave chocolate, you will lower the serotonin level (hormone happiness) in the blood.In his absence, stress, apathetic and even depression can occur.The measure must be observed when eating certain foods.It is also important to lose weight to choose the right way to cook food.

It may be:

• Cook.
• Bake.
• The use of products raw (vegetable salads).

You can always stay in good condition without different marinads, sausages and fast food from your daily diet.This food can lead to a number of additional pounds all the faster.

Which products are the basis for the right nutrition for weight loss for girls

Weight protein products

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

1. Fat (more than 8 %).Calorie content - 110-145 KCAL PRO 100 g of product.For example, fish of the Stör, mackerel, halibus, eel.
2. With average fat content (4–8 %).Calorie content - 100-145 KCAL per 100 g product.This group comprises Sea perch, low -fat herring, carp, pink salmon, pike perch, trout.
3. Little Fat Fish (4 %).Calorie content - 75-100 KCAL per 100 g product.This is a cod, a river bar, HEK, Flounder, Bream, Pike.

Girls who want to create a menu with a real diet for weight loss we recommend that you include options with little fat content in the diet.It is worth giving up smoked and fried fish.Cooking methods - steamed, grill, bake.However, it is not necessary to focus on fish dishes, since an excessive amount of useful elements can even harm.You cannot consume fish more than four times a week.It is worth choosing a turkey or chicken from meat.They have a lot of protein and 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 that are available in the bird fillet clean the liver from fats and improve the fat metabolism.Squirrels that are in chicken and turkey contribute to increasing beautiful muscles.Use eggs in your diet.This product has a calorie content of 70–80 kcal and serves as a source for proteins that are well absorbed by the body.The egg contains 12 different types of vitamins (B, D, E and others).

Nuts

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

Daily nuts nuts:

• Peanuts - 10-12 PCs;

• Almonds - 22 PCs;

• Cedar - 50 g;

• Grars - 2 PCs.

Vegetables and herbs

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

• Cucumber.Calorie content - 15 kcal per 100 g product.In cucumbers there are b -vitamins, C as well as potassium and enzymes that improve the motor function of the intestine.
• Kohl.Calorie content - 22 kcal per 100 g product.It contains a lot of folic acid, fiber and vitamins K, B, A, Thiamin, Riboflavin.Kohl helps to quickly lose additional pounds, increase the endurance, to restore blood sugar.
• Another vegetables for the menu of the right nutrition of girls while losing weight is carrots.Calorie content-32 kcal per 100 g.It contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber and antioxidants.
• Tomatoes.Calorie content - 20 kcal per 100 g.These vegetables improve metabolism, reduce cholesterol and prevent tumors.
• Turnip.The calorie content - 42 kcal per 100 g.The product has laxative and diuretic properties, contains Betain, which regulates the fat metabolism and improves the absorption of animal proteins.
• Bulgarian pepper.Calorie content - 23–28 kcal per 100 g.It contains the greatest amount of vitamin C. This vegetables 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 and trace elements.The beans prevents the full absorption of strength 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 strength and relaxes the nervous system.
• The right nutrition for a week for the weight loss of girls must include zucchini.Its calorie content of 23 kcal per 100 g.This vegetable improves the intestinal engineility and restores the normal water salt balance.
• Pumpkin.The calorie content - 25 kcal per 100 g.The product accelerates the metabolism and strengthens the bone tissue.
• Dill, parsley, basil, turnip, leaf salad, coriander, onions, garlic have a negative calorie content.Further calories are consumed for their assimilation.

Fruits and berries

Fruits and berries have large fiber reserves, macro elements and useful vitamins.They contain tannins, essential substances that accelerate the metabolism.The elements from which fruit and berries make up contribute to removing toxins improve the work of internal organs.All of this helps reduce weight.The menu of the right nutrition for a girl's weight loss must contain fruit such as apple, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C. These elements restore the intestinal microflora and accelerate the metabolism.Due to the content of Bromelaine, pineapple is considered a strong fruit fruit.

However, the miraculous properties are very exaggerated.Bromelain does not help to burn fat, but only helps with the assimilation of different products (dairy products, legumes, meat, fish).Grapefruit removes excess liquid from the body, improves the fat metabolism.To protect yourself from weight gain, you have to eat a product with a fiber content 20 minutes before the dessert.It can be green, soy sprouts or cabbage leaves.So you can prevent the process of rapidly distributing carbohydrates and consequently to gain weight.

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

2. The calorie content of food should be enough.

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

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

5. In order not to eat too much in the evening, you have to eat enough food during the day.

6. You have to drink two liters of water every day.

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

8. Do not limit the recording of protein.

9. Disease garbage days and hunger.

10. Eat a little green in front of the dessert.

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

A healthy correct menu is quite simple, but diverse.

All meals should occur at a certain point in 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. Omle from an egg and several proteins with spinach, 2 kiwi.

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

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

4. Cheesecake with low fat or casserole, syrup.

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

The right nutrition for weight loss for girls can bring you excellent results in the form of a slim and suitable figure.In the first few days of this regime, the stomach seems to be overcrowded.It is recommended to reduce the usual portions so as not to feel heavy in the stomach.

Day No. 2

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

2. Cooked meat (chicken fillet) or moth -loose tuna.

3. Kocher brown rice with veal, cabbage -low cabbage soup with beef.

4. A grapefruit.

5. A glass of kefir when adding green and flat seeds.

Day number 3

1. Loof Casserole made 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 cooked egg.

4. Cereal cheese with low fat 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 quality sausage (one of two).

2. Cereal cheese ("Prostokvashino").

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

4. Fruit salad or dessert from low -fat cash cheese, Jumen Cashew.

5. 1 cooked egg, kefir when adding chopped dill.

Day No. 5

1. Different buckwheat, plums or data.

2. Light vegetable salad.

3. A salad made 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. Fry eggs (without adding oil), a few pieces of cheese, spinach.

2. Boiled rice, several nuts, raisins.

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

4. Ryazhenka.

5. Grapefruit.

Day number 7

1. Dattles are a few pieces, low -fat hut cheese.

2. Light salad of different fruits.

3. Chicken leg without skin, bribe soup, buckwheat.

4. Lazy cabbage rolls (2 stcs.).

5. Hedgehog made of chopped meat with zucchini made of chopped meat.

The menu from the right diet is very important for girls for weight loss.Healthy foods help you drop the hated kilograms quickly.

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. Brew broth, vegetable salad.

4. Grapefruit, pear.

5. Two cucumbers and boiled meat (turkey).

Day No. 9

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

2. Cooked egg, cucumbers, fried bread.

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

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

5. Steamed vegetables with baked chicken fillet.

Day No. 10

1. Cooked egg, 1 tomato, potato puree.

2. Hagebotte -off cooking, several mandarins.

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

4. Course cheese.

5. Meer cabbage and baked pollen.

Day number 11

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

2. Home yogurt with honey, bitter coffee.

3. Cooper cabbage with baked fish.

4. Vegetable salad with sour cream dressing.

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

Day No. 12

1. Barley porridge cooked on water, 1 banana.

2. Kiwi, Pomelo.

3. Cooked chicken breast, casserole made of vegetables.

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

5. Kefir (250 ml).

Day No. 13

1. Gorky coffee, omelet from eggs.

2. Orange, banana.

3. Baked mushrooms, chicken fillet, potatoes.

4. Apple, yogurt.

5. Baked apples with cinnamon (2 PCs.), Hüttenkäse.

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 with dark rice, soup steamed.

4. Casserole with a banana.

5. Cooked shrimp, a few fresh cucumbers, a tomato.

So that girls can achieve the proper nutrition for weight loss for girls for the desired result, it is necessary to clearly observe the menu and all recommendations and regularly carry out physical exercises.Losing lighting for girls if the lessons are continued via simulators after training.The first meal after the gym should take place after 30-60 minutes.Lost energy can be filled with carbohydrate feed (buckwheat, rice and other grain).Complete the porridge with low meat meat, chicken, fish or cottage cheese.Nowadays you don't have to spend much time and do complex and unpleasant procedures at home.It is much easier to seek help from real experts - to the Center for Beauty and Health