Appropriate nutrition for weight loss for girls

All girls want to be slim and attractive.However, a good figure cannot be achieved if your diet has many fat products and is dangerous.Eat properly, you can strengthen your health: To determine the balance of vitamins, improve the condition of the skin, hair, nails.

What products interfere with the right nutrition for weight loss

Girls are really interested in which products prevent them from having an elegant figure.Usually we focus on calorie content, prefer options with low energy value.However, the weight is still not lost, sometimes additional additional pounds even appear.The girls who form the right nutritional menu for weight loss must consider that all products are divided into several categories. The first group is very expensive, the second is carved, in the third, with a large amount of fat winning.All of these products can be high and low calories. The most dietary choice will change if you use vegetables in fresh salads.How dangerous the product affects our weight:

• In the case when you spend less calories than you consume, the difference will be stored in the form of fat cells.
• To increase taste, dangerous products are filled with large amounts of fast carbohydrates and fat.In this case, the number of useful elements is minimized.Excessive food consumption causes weight gain.
• Large dangerous foods contribute to the slowing of metabolism.Such foods are quickly converted into fat deposits.

Most girls believe that vegetables are the best food when you lose weight.However, not all products of this plant are very useful.For example, potatoes have a high glycemic index (GI), because which carbohydrates quickly turn into adipose tissue.Potato dishes can only be eaten together with products with low GI.The girl, who formed the right nutritional menu for weight loss, we advised you not to fully exclude food, considered dangerous.For example, really leaving chocolate, you will reduce levels of serotonin (happiness of hormones) in the blood.In the absence, stress, apathetic, and even depression may appear.When eating certain foods, the size must be observed.It is also important to lose weight to choose the right way to cook food.

It can:

• Cook.
• Burning.
• Use of raw products (vegetable salads).

You can always remain in good condition, not including various marine marines, sausages, and fast food from your daily diet.This food can cause a set of extra pounds faster.

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

Heavy protein products

What should include the right nutrition program for weight loss for girls?The best choice of protein products is fish.It contains omega-3 and 6 fatty acids needed for our bodies, phosphorus, fluorine, iodine, vitamins A, E, D. With the amount of fat, fish can be divided into three types:

1. Fat (more than 8 %).Calorie content - 110-145 kcal per 100 g of product.For example, fish from the Sturgeon family, Mackerel, Halibus, Eel.
2. With average fat content (4-8 %).Calorie content - 100-145 kcal per 100 g of product.This group includes perched on sea, low haring fish, carp, pink salmon, spear spears, trout.
3. Small fat fish (4 %).Calorie content - 75-100 kcal per 100 g of product.This is COD, perched river, hek, flunder, bream, pike.

Girls who want to make the right nutritional menu for weight loss, we advise you to enter choices with low fat content in food.Need to be abandoned smoked and fried fish.Cooking Method - Steam, on a grill, baking.However, there is no need to make a large emphasis on fish dishes, because a large number of useful elements can even be dangerous.You can eat fish for no more than four times a week.From meat, it is better to choose turkey or chicken.They have a lot of protein, and contain less calories and fat than pork.The calorie content of the chicken breast per 100 g of the product is 113 kcal.The elements in the bird fillet purify the liver from fat, increase fat metabolism.Squirrels wearing chickens and turkey helps increase beautiful muscles.Use eggs in your diet.This product has a calorie content of 70-80 kcal, functions as a source of protein that is well absorbed by the body.Eggs contain 12 types of vitamins (B, D, E and others), giving a feeling of fullness.

Crazy

The girl, who formed the right nutritional menu for weight loss, had to pay special attention to nuts.This product has a fairly high calorie content, but it is very suitable for small snacks.Beans are quickly saturated, easier to carry them.They are very useful for the skin, improve the process of metabolicism.

Daily nuts:

• Peanuts - 10-12 PC.;

• Almonds - 22 PC.;

• Cedar - 50 g;

• Bad - 2 pcs.

Vegetables and seasonings

The main product for a sleek figure is a variety of vegetables.Most of them have small calorie content (the exception is starch containing starch), lots of fiber, vitamins, and track elements.What vegetables should be put in a diet when you lose weight:

• Cucumbers.Calorie content - 15 kcal per 100 g of product.In cucumbers there are vitamins B, C, as well as potassium and enzymes that improve intestinal motor function.
• Cabbage.Calorie content - 22 kcal per 100 g of product.It contains a lot of folic acid, fiber, as well as vitamins K, B, A, tiamine, riboflavin.Cabbage helps quickly reduce extra pounds, increase endurance, restore blood sugar.
• Another vegetable for the right girl's nutritional menu when you lose weight is carrots.Calorie content-32 kcal per 100 g.It contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
• Tomato.Calorie content - 20 kcal per 100 g.These vegetables increase metabolism, reduce cholesterol, prevent tumors.
• Beets.Calorie content - 42 kcal per 100 g.This product has a laxative and diuretic properties, containing betaine which regulates fat metabolism and increases the absorption of animal protein.
• Pepper Bulgaria.Calorie content - 23-28 kcal per 100 g.It contains the largest amount of vitamin C.These vegetables accelerate weight loss, prevent baldness, prevent thrombosis, improve the condition of the skin, hair, nails.
• Peanut.Calorie content - 102 kcal per 100 g.It has a lot of protein, antioxidants, track elements.The beans are preventing the absorption of total starch, and also stimulates the production of special hormones that reduce appetite.
• Celery - 18 kcal per 100 g.These vegetables have components that clean up and rejuvenate the body.Celery also gives encouragement, loosening the nervous system.
• The right nutrition for a week for weight loss of girls must enter Zucchini.Calorie content of 23 kcal per 100 g.These vegetables increase intestinal motility, restore normal water salt balance.
• Summer squash.Calorie content - 25 kcal per 100 g.Products accelerate metabolism, strengthen bone tissue.
• Dill, parsley, basil, radish, leaf salad, coriander, onion, garlic has a negative calorie content.More calories are spent on their assimilation than those consumed.

Fruit and bear

Fruits and berries have useful fiber, macro, and vitamins reserves.They contain tannins, etheric substances that accelerate metabolism.Elements that form fruits and berries contribute to the removal of poisons, increase the work of internal organs.All of this helps reduce weight.The right nutritional menu for weight loss a girl must contain fruits such as apples, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C. These elements return the intestinal microflora, accelerate metabolism.Pineapple is considered a strong fruit because of the bromelaine content.

However, the magical nature is very excessive.Bromelain does not help burn fat, but only helps assimilation of various products (milk, nuts, meat, fish).Grapefruit removes excess fluid from the body, increasing fat metabolism.To protect yourself from gaining weight, 20 minutes before the dessert you need to eat products with fiber content.It could be green, soybean sprouts or cabbage leaves.So you will be able to prevent the process of separating carbohydrates quickly and, as a result, weight gain.

1. The morning must start with a delicious and useful breakfast.

2. The calorie content of food must be enough.

3. The rule, which you think you can't eat after six nights, is wrong.

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

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

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

7. Don't use the product with "empty" calories.

8. Don't limit protein intake.

9. Refuse to unload the days and starve.

10. Before the dessert, eat a little green plants.

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

The right menu that is healthy is quite simple, but varied.

All foods 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 one egg and some protein with spinach, 2 kiwi.

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

3. Cut chicken or turkey, steamed, boiled rice, vegetables.

4. Cheesecake or low -fat casserole, syrup.

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

The right nutrition for weight loss for girls can give you excellent results in the form of a sleek and fit figure.In the first few days of this regime, the stomach might seem crowded.It is recommended to reduce the usual part so as not to feel heavy in the stomach.

Day No.2

1. Oat and linen porridge cooked on water in mass stock 10: 1, banana.

2. Boiled meat (chicken fillet) or Mothball Tuna.

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

4. One grapefruit.

5. One glass of kefir with the addition of green and hemp seeds.

Day number 3

1. Loof Casserole Cottage Cheese, Espresso Coffee Without Sugar and Milk.

2. Some beans, 5 dates, 1 apple.

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

4. Low wheat cottage cheese -fat.

5. Palette or meatballs, steamed, some fresh cucumbers, leaf salads.

Day No.4

1. Bread, fried in a grill, a few pieces of cheese or high quality sausage (one in two).

2. Wheat cheese ("prostokvashino").

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

4. Fruit salad or dessert from low -fat cottage cheese, jumen cashew.

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

Day No.5

1. Buckwheat, prem or dates.

2. Light vegetable salad.

3. Egg salads, boiled meat (beef), hard cheese, pepper and tomatoes.Use oil or low fatty acid cream as a gas station.

4. Grilled fish, light vegetable salad.

5. Chicken dishes and Broacli rice.

Day Number 6

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

2. Boiled rice, some nuts, raisins.

3. Soup with tower made of turkey, fish prepared in tomato sauce, salad.

4. Ryazhenka.

5. Pomelo.

Day number 7

1. Date is several parts, low -fat cottage cheese casserole.

2. Light salads of different fruits.

3. Chicken feet boiled without skin, bribberry soup, buckwheat.

4. Lazy cabbage roll (2 pcs.).

5. Hedgehogs are made of minced meat with the addition of Zucchini.

The menu of the right nutrition is very important for girls for weight loss.Healthy food will help you quickly drop a hated kilogram.

Day No.8

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

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

3. Beef broth, vegetable salad.

4. Grapefruit, pears.

5. Two cucumbers and boiled meat (turkey).

Day No.9

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

2. Boiled eggs, cucumbers, fried bread.

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

4. Green apples, tea with seasoning, cottage cheese.

5. Boiled vegetables with grilled chicken fillets.

Day No.10

1. Boiled eggs, 1 tomato, potato pure.

2. Rosehip decoction, some tangerine.

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

4. Casserole Cottage Cheese.

5. Sea cabbage and roast pollen.

Day number 11

1. Fresh strawberries (120 g), oatmeal, cooked with skim milk.

2. Yogurt house with honey, bitter coffee.

3. Cabbage is locked up with grilled fish.

4. Vegetable salads with sour cream sauce.

5. A pair of fresh cucumbers, grilled chicken fillets with grated cheese.

Day No.12

1. Wheat porridge is cooked 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, omelet from eggs.

2. Orange, Banana.

3. Champignons roast, chicken fillets, potatoes.

4. Apple, Yogurt.

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

Day No.14

1. Oatmeal is cooked on water, a little honey, 1 banana.

2. Tea with seasoning and lemon, wrapping wrap, 1 apple.

3. Vegetables are boiled with dark rice, soup.

4. Casserole with bananas.

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

In order for the right nutrition for weight loss for girls to provide the desired results, it is necessary to clearly observe the menu and all recommendations, and regularly do physical exercise.Lighting due to weight loss for girls when the class in the simulator continues after training.The first food after the gym must be after 30-60 minutes.Lost energy can be refilled with carbohydrate foods (soba, rice and other cereals).Complete porridge with low -fat meat, chicken, fish or cottage cheese.At present, you no longer need to spend a lot of time, doing complex and unpleasant procedures at home.Much easier to find help from real professionals - to the center of beauty and health