Proper nutrition for weight loss girls

All girls want to be thin and attractive.However, a good figure cannot be achieved if your diet is high in fat and harmful products.By eating properly, you can strengthen your health: to create a vitamin and mineral balance, improve skin, hair, nail condition.

What products interfere with proper nutrition for weight loss

Girls are rightly interested in which products do not allow them to get an elegant figure.Usually we focus on calorie content, preferring low energy value.However, the weight still does not leave, sometimes even extra pounds appear.For girls who form a proper diet menu for weight loss, it should be noted that all products are divided into several categories. The first group is very great, the second is very carved, with high fat in third place.All of these products can be both high and low in calories. The most generic option will turn out if you use vegetables in fresh salads.How harmful products affect our weight:

• In case you spend less calories than you consume, the difference will be deposited 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 foods in large quantities contribute to the slowdown in metabolism.Such food is quickly converted into fat.

Most girls believe that vegetables are the best food losing weight.However, not all products of these cultures are so useful.For example, potatoes have a high glycemic index (GI) because carbohydrates quickly turn into adipose tissue.Potato dishes can only be eaten with low GI products.The girl who creates a proper nutrition menu for weight loss, we recommend not to completely turn off food, considering it harmful.For example, you will lower your serotonin (hormone happiness) in your blood.It is not stress, apathetic and even depression can occur.Eating certain meals must follow the event.It is also important to lose weight to choose the right cooking.

It can be:

• Cooking.
• Baking.
• Product use of raw (vegetable salad).

You can always stay in good shape, except for different marinades, sausages and fast food from your daily diet.This dish can cause an extra pound set faster.

What products are the basis for appropriate nutrition for weight loss for girls

Weight protein products

What should be included in an appropriate nutrition program for weight loss for girls?The best option for protein products is fish.It contains omega-3 and 6 fatty acids needed for our body, phosphorus, fluorine, ioda, A, E, E, E, D. can be divided into three ways:

1. Fat (more than 8 %).Calorie content - 110-145 kcal per 100 g of product.For example, Sturgeon Family Fish, Mackerel, Halibus, Zude.
2. With average fat (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. Small fat fish (4 %).Calorie content - 75-100 kcal per 100 g of product.It is cod, river perch, Hek, flounder, terrible, pike.

Girls who want to make the menu for proper weight loss, we recommend that you include low -fat options in your diet.It is worth giving up smoked and fried fish.Cooking methods - steamed, on the grill, baking.However, there is no need to emphasize fish dishes, as excessive amounts of useful elements can even be harmful.Fish can be consumed up to four times a week.It is worth choosing a turkey or chicken from the meat.They are high in protein and are less calorie and fat than pork.Chicken breast calorie content value per 100 g of product is 113 kcal.The elements in the bird fillet cleanse the liver from fat, improve fat metabolism.Squirrels in chicken and turkey help to increase beautiful muscles.Use eggs in your diet.The calorie content of this product is 70-80 kcal, serves as a source of protein that the body absorbs well.The egg contains 12 different types of vitamins (B, D, E and others), gives a feeling of satiety.

Nuts

The girl who makes a proper nutritional diet for weight loss should pay special attention to the nuts.This product has a fairly high calorie content, but is perfect for small snacks.The nuts are quickly saturated, it is easy to take them with them.They are very useful for skin, improve metabolic processes.

Nuts' daily nuts:

• Peanuts - 10-12 pieces;

• Almonds - 22 pieces;

• cedar - 50 g;

• Greaks - 2 pcs.

Vegetables and herbs

The main products of thin figures are various vegetables.Most of them have low calorie content (the exception is solid containing), high in fiber, vitamins and trace elements.What vegetables should be included in the diet by losing weight:

• Cucumbers.Calorie content - 15 kcal per 100 g of product.Cucumbers contain 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 is high in folic acid, fiber, as well as vitamins K, B, A, thiamine, riboflavin.Cabbage helps to quickly lose extra pounds, increases strength, restores blood sugar.
• Another vegetable for girls' proper nutrition menu 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.
• Beets.Calorie content - 42 kcal per 100 g.The product has diarrhea and diuretic properties, contains Betin, which regulates fat metabolism and improves animal protein absorption.
• Bulgarian pepper.Calorie content - 23-28 kcal per 100 g.It contains the highest amount of vitamin C.This vegetable accelerates weight loss, prevents baldness, prevents thrombosis, improves skin, hair, nail condition.
• Beans.Calorie content - 102 kcal per 100 g.It is high in protein, antioxidants, trace elements.Beans prevent complete starch absorption and stimulate special hormone production, which reduces appetite.
• Celery - 18 kcal per 100 g.This vegetable has components that cleanse and restore the body.Celery also gives energy, relaxes the nervous system.
• Proper nutrition for a week for girls' weight loss should include zucchini.Its calorie content-23 kcal per 100 g.This vegetable improves bowel motility, restores normal water salt balance.
• Pumpkin.Calorie content - 25 kcal per 100 g.The product speeds up metabolism, strengthens bone tissue.
• Dill, parsley, basil, turnip, leaf salad, cilantro, onions, garlic are negative calorie content.Their assimilation spends more calories than consumed.

Fruits and berries

Fruits and berries have high fiber, macronutrients and useful vitamin reserves.They contain tannins, essential substances that accelerate metabolism.The elements that form fruits and berries promote toxin removal, improve the work of internal organs.All this helps to lose weight.In a proper nutrition menu, the weight loss of the girl should be fruits such as apple, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C.These elements restore the intestinal microflora, accelerate metabolism.Pineapples are considered to be a strong fat burn in the fruits due to the contents of the bromelain.

However, its miraculous properties are very exaggerated.Bromelian does not help burn fat, but only helps in assimilation of various products (dairy products, 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 need to eat a product with fiber content.It can be greens, soy cabbage or cabbage leaves.So you will be able to prevent fast carbohydrate breakdown process and result in weight gain.

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

2. The calorie content of the food should be sufficient.

3. The rule that you can't eat after six in the evening is mistaken.

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

5. You need to eat enough food in the evening 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 protein intake.

9. Refuse unloading days and starvation.

10. Eat a little greenery before the dessert.

Proper Nutrition for Loss of Girls: Menu 14 Days

A healthy correct menu is quite simple but varied.

All meals should occur at a certain time:

1. Breakfast 08: 00-1: 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. Omel from one egg and several proteins with spinach, 2 kiwi.

2. Bread, fried in a toaster or fresh diet, 2-4 pieces of cheese.

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

4. Low cheesecakes or saucepan, syrup.

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

Proper nutrition for weight loss girls can produce excellent results in the form of thin and appropriate figures.In the first days of this regimen, the stomach may seem crowded.It is advisable to reduce the usual portions to avoid feeling heavily in the stomach.

Day no.2

1. Oat and flax porridge boiled on water in mass shares 10: 1, banana.

2. Boiled meat (chicken fillet) or with a tuna with a kotor.

3. Boil brown rice with veal, low fat cabbage soup with beef.

4. One grapefruit.

5. One glass of kefir with greenery and flax seed.

Day number 3

1. Cottage casserole, espresso coffee without sugar and milk.

2. Several nuts, 5 dates, 1 apple.

3. Small 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 toaster, several pieces of cheese or high quality sausage (one of two).

2. Grain cottage cheese ("Prostokvasashino").

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

4. Fruit salad or dessert of low fat cottage cheese, Jumen India.

5. 1 boiled egg, kefir, adding chopped dill.

Day no.5

1. Wanned Succath, plums or dates.

2. Light vegetable salad.

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

4. Fried fish, light vegetable salad.

5. Broacli chicken container and rice.

Day number 6

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

2. Boil rice, several nuts, raisins.

3. Soup with turkeys made of turkey, fish made in tomato sauce.

4. Ryazhenka.

5. Grapefruit.

Day number 7

1. Dates are some pieces of low fat cottage cheese casserole.

2. Light salad of different fruits.

3. Chicken leg cooked without skin, bribe soup, gravity.

4. Lazy cabbage rolls (2 pieces).

5. Hedgehog made from minced meat with the addition of zucchini.

Proper nutritional menu is very important for girls to lose weight.Healthy food will help you quickly drop the hated kilos.

Day no.8

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

2. Low fat cottage cheese 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 boiled on water, 15 g butter, one orange.

2. Boiled egg, cucumber, fried bread.

3. Fried Hek (200 g), fresh vegetable salad.

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

5. Stewed vegetables with fried chicken fillet.

Day no.10

1. Boiled egg, 1 tomato, mashed potatoes.

2. Rose decoction, several mandarins.

3. Bread with cheese pieces, soup with mushroom and rice adding.

4. Cottage cheese casserole.

5. Sea cabbage and fried pollen.

Daily number 11.

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

2. Home yogurt with honey, bitter coffee.

3. Coasted cabbage with fried fish.

4. Vegetable salad with sour cream sauce.

5. A couple of fresh cucumbers, fried chicken fillet with grated cheese.

Day no.12

1. Barley porridge boiled on water, 1 banana.

2. Kiwi, pomelo.

3. Boiled chicken breast, vegetable casserole.

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

5. Kefir (250 ml).

Day no.13

1. Gorky coffee, omelette of eggs.

2. Orange, banana.

3. Fried mushrooms, chicken fillet, potatoes.

4. Apple, yogurt.

5. Fried apples with cinnamon (2 pieces), cottage.

Day no.14

1. Oat flakes boiled on water, a little honey, 1 banana.

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

3. Vegetables stewed with dark rice, soup.

4. Castrol with banana.

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

In order to ensure proper weight loss for girls, you need to clearly follow the menu and all the recommendations, as well as regular physical exercises in order to give the desired result.Losing weight for girls when you continue training with simulators after training.The first meal should be 30-60 minutes after the gym.Lost energy can be supplemented with carbohydrate foods (buckwheat, rice and other cereals).Finish low -fat porridge, chicken, fish or cottage cheese.Nowadays, you no longer have to spend a lot of time doing complex and unpleasant treatments at home.It is much easier to seek help from real specialists - beauty and health center