Correct nutrition for weight loss for girls

All girls will be slim 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 establish vitamin-mineral balance, improve the condition of the skin, hair, nails.

Which products interfere correctly nutrition for weight loss

Girls are rightly interested in which products prevent them from having an elegant figure.Usually we focus on calorie content and prefer options with low energy value.However, the weight still doesn't leave, sometimes sometimes extra pounds even appear.Girls that make up the menu with proper nutrition for weight loss must take into account that all products are divided into several categories. The first group is high, the second is very carved in the third, options with a large amount of fat reign.All of these products can be both high and low calorie. The most dietary setting appears if you use vegetables in a fresh salad.How harmful products affect our weight:

• In that case, when you use less calories than you eat, 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 fat.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 a slowdown in metabolism.Such food is quickly transformed into fat deposits.

Most girls think vegetables are the best food when they lose weight.However, not all products from these crops are so useful.E.g.Has potatoes a high glycemic index (GI), due to which carbohydrates quickly turn into adipose tissue.Potato dishes can only be eaten in connection with low GI products.The girl, who makes up the menu with proper nutrition for weight loss, advises you to completely exclude any food that is considered harmful.For example, completely abandoned chocolate, you will lower the level of serotonin (hormone happiness) in the blood.In its absence, stress, apathetic and even depression can occur.When eating certain foods, the measure must be observed.It is also important to lose weight to choose the right way to cook.

It can be:

• Cooking.
• Baking.
• Using products raw (vegetable salads).

You can always stay in good shape, excluding different marinades, sausages and fast food from your daily diet.This food can lead to a set of extra pounds the faster.

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

Weight protein products

What should include a proper nutritional program for weight loss for girls?The best option from protein products is fish.It contains omega-3 and 6 fatty acids needed for our body, phosphorus, fluorine, iodine, vitamin A, e, D. At the amount of fat fish can be divided into three types:

1. Fat (more than 8 %).Calorie - 110-145 kcal per100 g of product.E.g.Fish of the Sturgeon family, Mackerel, Halibus, Eel.
2. With average fat content (4-8 %).Calorie - 100-145 kcal per100 g of product.This group includes sea prorch, herring with fat field, carp, pink salmon, pike perch, trout.
3. Small fatfish (4 %).Calorie - 75-100 kcal per100 g of product.This is a cod, river perch, hek, flounder, brasme, pike.

Girls who want to make a menu with proper nutrition for weight loss, we advise you to include low fat options in the diet.It is worth giving up smoked and fried fish.Methods of cooking - steamed, on barbecue, baking.However, it is not necessary to place a great emphasis on fish dishes as an excessive amount of useful elements can even damage.You can consume fish a maximum of four times a week.From meat it is worth choosing a turkey or chicken.They have a lot of protein and they contain fewer calories and fat than pork.The value of the calorie content of the chicken breast per100 g of the product is 113 kcal.Elements present in the bird fillet cleanse the liver from fat, improves fat metabolism.Ecorns that are in chicken and turkey help increase beautiful muscles.Use eggs in your diet.This product has a calorie content of 70-80 kcal, acts as a source of proteins that are well absorbed by the body.The egg contains 12 different types of vitamins (B, D, E and others), provides metacity.

Nuts

The girl, who makes up the menu with proper nutrition for weight loss, must pay special attention to nuts.This product has a fairly high calorie content, but it is perfect for small snacks.Nuts are quickly saturated, it is convenient to take them with you.They are very useful for the skin, enhance metabolic processes.

Daily nuts of nuts:

• Peanuts - 10-12 Pcs.;

• Almonds - 22 Pcs.;

• Cedar - 50 g;

• Greak - 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 starch contained), a lot of fiber, vitamins and trace elements.Which vegetables should be included in the diet when losing weight:

• Cucumbers.Calorie - 15 kcal per100 g of product.In cucumbers there are B vitamins, C as well as potassium and enzymes that improve the motor function of the intestine.
• Cabbage.Calorie - 22 kcal per100 g of product.It contains a lot of folic acid, fiber and vitamins K, B, A, Thiamine, Riboflavin.Cabbage helps to quickly lose extra pounds, increase endurance, restore blood sugar.
• Another vegetable for the menu with proper nutrition of girls as you lose weight is carrots.Calorie content-32 kcal per100 g. It contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
• Tomatoes.Calorie - 20 kcal per100 g. These vegetables improve metabolism, reduce cholesterol, prevent tumors.
• Tube.The calorie content - 42 kcal per100 g. The product has stool and diuretic properties, contains betaine that regulates fat metabolism and improves the absorption of animal proteins.
• Bulgarian pepper.Calorie - 23-28 kcal per100 g. It contains the largest amount of vitamin C. This vegetable accelerates weight loss, prevents baldness, prevents thrombosis, improves the condition of the skin, hair, nails.
• Beans.Calorie - 102 kcal per100 g. It has a lot of protein, antioxidants, trace elements.The beans prevent complete absorption of starch and also stimulate the production of a special hormone that reduces appetite.
• Celery - 18 kcal per100 g. This vegetable has components that cleanse and rejuvenate the body.Celery also gives power, relaxing the nervous system.
• Proper nutrition for a week for weight loss of girls should include zucchini.Its calorie content-23 kcal per100 g. This vegetable improves intestinal motility, restores normal water-salt balance.
• Pumpkin.The calorie content - 25 kcal per100 g. The product speeds up metabolism, strengthens bone tissue.
• Dill, parsley, basil, nose, leaf salad, coriander, onion, garlic have a negative calorie content.More calories are spent on their assimilation than consumed.

Fruit and berries

Fruits and berries have large reserves of fiber, macro elements and useful vitamins.They contain tannins, essential substances that accelerate metabolism.The elements that make up fruits and berries contribute to toxins removing the work with internal organs.All this helps reduce weight.The proper nutrition menu for weight loss of a girl should contain fruits such as an apple, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C. These elements restore intestinal microflora, accelerates metabolism.Pineapple is considered a strong fat -there burns fruit due to the content of bromelaine.

However, its miraculous properties are very exaggerated.Bromelain does not help burn fat, but only helps with assimilation of various products (dairy, legumes, meat, fish).Grapefruit removes excess fluid from the body, improves fat metabolism.To protect you from weight gain, 20 minutes before dessert, eat a product with fiber content.It can be greens, soy's sprouts or cabbage leaves.So you will be able to prevent the process of rapid division of carbohydrates and as a result weight gain.

1. Morning should start with a solid and useful breakfast.

2. The calorie content of food must be sufficient.

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

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

5. Not to overeat in the evening, eat enough food during the day.

6. Every day, drink two liters of water.

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

8. Do not limit protein intake.

9. Need LOOSING DAYS AND HULT.

10. Before the dessert, eat a little green.

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

A healthy correct menu is quite simple but diverse.

All meals must occur at a specified 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. Noon 18: 00-19: 00.

Day number 1

1. Omlet from an egg and several proteins with spinach, 2 kiwi.

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

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

4. Low -fat cheese cakes or stew, syrup.

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

Proper nutrition for weight loss for girls can give you excellent results in the form of a slim and fit figure.In the first few days of this regime, the stomach may seem crowded.It is recommended to reduce the usual parts so as not to feel heaviness in the stomach.

Day # 2

1. Oats and linen linen cooked on water in mass leader of 10: 1, banana.

2. Boiled meat (chicken fillet) or painted tuna.

3. Boiled brown rice with veal, grease fat cabbage soup with beef added.

4. A grapefruit.

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

Day number 3

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

2. More nuts, 5 dates, 1 Apple.

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

4. Low -fat -Kornhyte cheese.

5. Pallets or meatballs, steamed, several fresh cucumbers, leaf salad.

Day # 4

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

2. Grain hut cheese ("prostokvashino").

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

4. Fruit salad or dessert from Cottage cheese with low fat fat, jumen cashew.

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

Day # 5

1. Wanned buckwheat, prunes or dates.

2. Light vegetable salad.

3. A salad of eggs, cooked meat (veal), hard cheese, pepper and tomatoes.Use oil or fatty cream fraiche as a gas station.

4. Baked fish, light vegetable salad.

5. Broacli chicken bowl and rice.

Day number 6

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

2. Cooked rice, more nuts, raisins.

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

4. Ryazhenka.

5. Grapefruit.

Day number 7

1. Dates are a few pieces, fat fat cottage cheese stew.

2. Light salad of different fruits.

3. Chickenbones cooked without skin, bribberry soup, buckwheat.

4. Lazy cabbage rolls (2 pieces).

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 food quickly helps you drop the hated kilograms.

Day # 8

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

2. Cottage cheese with low fat fat in the amount of 80 g, 15 g honey.

3. Beef Buljong, Vegetable Salad.

4. Grapefruit, pear.

5. Two cucumbers and cooked meat (Turkey).

Day # 9

1. Rose porridge boiled on water, 15 g of butter, an orange.

2. Boiled egg, cucumber, fried bread.

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

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

5. Stowed vegetables with baked chicken fillet.

Day # 10

1. Boiled egg, 1 tomato, potato puree.

2. Rosehip decaying, More Mandarins.

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

4. Cottage cheese stew.

5. Sea cabbage and baked pollen.

Day number 11

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

2. Home yogurt with honey, bitter coffee.

3. Cooped cabbage with baked fish.

4. Vegetable salad with sour cream.

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

Day # 12

1. Barley porridge boiled on water, 1 banana.

2. Kiwi, Pomelo.

3. Boiled chicken breast, stew 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 pieces), cottage cheese.

Day # 14

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

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

3. Vegetables stood with dark rice, soup.

4. Stew with a banana.

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

In order to properly nutrition for weight loss for girls to give the desired result, it is necessary to clearly observe the menu and all recommendations as well as perform physical exercises regularly.Lighting to lose weight for girls when classes on simulators continue after training.The first meal after the gym should be after 30-60 minutes.Lost energy can be replenished with carbohydrate food (buckwheat, rice and other grains).Complete the mushy with grease fat meat, chicken, fish or cottage cheese.Today you no longer need 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