Proper nutrition for weight loss for girls

All girls want to be thin and attractive.However, a good figure cannot be obtained if your diet has too much fat and harmful products.By eating correctly, you can strengthen your health: to establish vitamin-mineral balance, improve the condition of skin, hair, nails.

Which products interfere with proper nutrition for weight loss

Girls are correctly interested in which products prevent having an elegant figure.Usually we focus on calorie content, prefer options with low energy value.However, the weight still does not leave, sometimes additional extra pounds also appear.Girls who create proper nutrition menu for weight loss should focus that all products are divided into several categories. The first group is high, the second is highly carved, in the third, options with large amounts of fat are strong.All these products can be both high and low-calorie. If you use vegetables in fresh salads, the most dietary option will be made.How harmful products affect our weight:

• In the case, when you spend less calories than consumption, the difference will be deposited as fat cells.
• To improve taste, harmful products are filled with large number of sharp carbohydrates and fat.In this case, the number of useful elements is minimized.Excessive consumption of such food increases weight.
• Large amounts of harmful food contributes to the recession in metabolism.Such food is quickly converted into fat deposits.

Most girls believe that vegetables are the best food when losing weight.However, not all products of these crops are so useful.For example, potatoes have a high glycemic index (GI), causing carbohydrates to quickly turn into fat tissue.Potato dishes can only be eaten together with low GI products.The girl, who creates a menu of proper nutrition for weight loss, we recommend you not to fully exclude some food, which is considered harmful.For example, release the chocolate completely, you will reduce the level of serotonin (hormone pleasures) in the blood.In its absence, stress, indifferent and even depression may appear.While eating some foods, measurements should be seen.It is also important to lose weight to choose the right way to cook food.

It can be possible:

• cooking.
• Baking.
• Use of raw products (vegetable salad).

You can always stay in good shape, except various marinads, sausages and fast food from your daily diet.The extra pound can be set faster than this food.

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

Load protein product

What should be a proper nutrition program for girls for weight loss?The best option from protein products is fish.This includes omega -3 and 6 fatty acids required for our body, phosphorus, fluorine, iodine, vitamin A, E, D.By the amount of fat, the fish can be divided into three types:

1. Fat (over 8 %).Calorie content - 110–145 kcal per 100 grams of product.For example, sturgeon family fish, mackerel, halibus, eel.
2. With average fat material (4-8 %).Calorie content - 100–145 kcal product per 100 grams of product.The group includes sea vandal, low -hering, carp, pink salmon, pike perch, trout.
3. Small fat fish (4 %).Calorie content - 75–100 kcal per 100 grams of product.It is a cod, river parach, hek, flounder, bream, pike.

Girls who want to create a menu of proper nutrition for weight loss, we recommend you to include options with low fat content in the diet.It is worth leaving smoked and fried fish.Cooking methods - steamed, on grill, baking.However, it is not necessary to give a big emphasis on fish dishes, as excessive amounts of useful elements can also harm.You can consume more than four times a week.From meat it is worth choosing turkey or chicken.They have a lot of protein, and they have less calories and fat than pork.The price of 100 grams per 100 grams of chicken breast calories of the product is 113 kcal.The elements present in the bird plaque purifies the liver with fats, improving fat metabolism.Squirrels in chicken and turkey help to increase beautiful muscles.Use eggs in your diet.This product has a calorie content of 70–80 kcal, it acts as a source of protein that is well absorbed by the body.Eggs contain 12 different types of vitamins (B, D, E and others), gives satisfaction.

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The girl, who creates a menu of proper nutrition for weight loss, should pay special attention to the 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 them.They are very useful for the skin, improving metabolic processes.

Daily nuts of nuts:

• Peanut - 10-12 pc;;

• Almond - 22 pc;;

• Cedar - 50 grams;

• Greaks - 2 pcs.

Vegetables and herbs

The main product for a thin shape is a variety of vegetables.Most of them contain a small calorie content (exception is starch -conosting), lots of fiber, vitamins and trace elements.Whether vegetables should be included in the diet while losing weight:

• CucumbersCalorie content - 15 kcal products per 100 grams.Cucumbers contain B vitamins, C, as well as potassium and enzymes that improve the motor function of the intestine.
• CabbageCalorie content - 22 kcal products per 100 grams.It contains a lot of folic acid, fiber, as well as vitamins, B, A, Theiamine, Riboflavin.Cabbage quickly helps lose extra pounds, increases endurance, restores blood sugar.
• While losing weight, there is another vegetable carrot for the menu of proper nutrition of girls.Calorie content -32 kcal per 100 grams.It includes beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
• Tomato.Calorie content - 20 kg of calories per 100 grams.These vegetables improve metabolism, reduce cholesterol, prevent tumors.
• Beat.Calorie content - 42 kcal per 100 grams.The product has laxative and diuretic properties, it has a beetine that controls fat metabolism and improves the absorption of animal protein.
• Bulgarian pepper.Calorie content - 23-28 kcal per 100 grams.It contains the largest amount of vitamin C.This vegetable accelerates weight loss, prevents baldness, prevents thrombosis, improves the condition of skin, hair, nails.
• beans.Calorie content - 102 kcal per 100 grams.It has a lot of protein, antioxidants, trace elements.The beans inhibits complete absorption of starch, and also stimulates the production of a particular hormone that reduces appetite.
• Celery - 18 kcal per 100 grams per calorie.This vegetable consists of components that purify and rejuvenate the body.Celery also strictness, relaxes the nervous system.
• Girls must be involved in proper nutrition for a week to lose weight.Its calorie content -23 kcal is 100 grams.This vegetable improves intestinal dynamics, restoration of normal water-nuts balance.
• Pumpkin.Calorie content - 25 kcal per 100 grams.The product intensifies metabolism, strengthens bone tissue.
• Dill, parsley, basil, turnip, leaf salad, sitaphal, onion, garlic have negative calories.More calories are spent on their assimilation than consumption.

Fruit and berries

Fruits and berries contain large reserves of fiber, macrolements and useful vitamins.They contain tannins, ether substances that accelerate metabolism.Fruits and berries make up elements contribute to the removal of toxins, improveting the functioning of internal organs.It all helps in losing weight.The menu of proper nutrition for a girl's weight loss should contain fruits like apples, pineapples and grapes.Apple contains pectin, folic acid, vitamin C.These elements restore the intestinal microflora, accelerate metabolism.Pineapple is considered to be the fruit of a strong fat -fruit due to the content of Bromelain.

However, its miraculous properties are very exaggerated.Bomelain does not help burning fat, but only helps to assimilate various products (dairy, legumes, meat, fish).Grape 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 sprouts or cabbage leaves.So you will be able to prevent the process of quick division of carbohydrates and as a result, weight gain.

1. The morning should begin with hearty and useful breakfast.

2. Calorie content of food should be sufficient.

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

4. Sweet foods should be eaten in the morning.

5. To eat more in the evening, you need to eat enough food during the day.

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

7. Do not use "empty" calorie products.

8. Do not limit protein intake.

9. Refuse unloading days and starvation.

10. Before sweets, eat a little greenery.

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

A healthy right menu is quite simple, but diverse.

All food should be 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. Many proteins with omelette and spinach from an egg, 2 kiwi.

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

3. Chicken or turkey cutlets, boiled, boiled rice, vegetables.

4. Low -fat cheesecake or casserole, syrup.

5. Curd with flax seeds (0.25 L - 8 grams of seed).

Proper nutrition for weight loss for girls can bring you excellent results as a thin and fit figure.In the first few days of this rule, the stomach may be crowded.It is recommended to reduce normal parts so that the stomach does not feel heaviness.

Day number 2

1. Oat and Linen Oatmeal 10: 1, Banana is cooked on water in large shares.

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

3. Boiled brown rice with wheel, beef and low -thorough cabbage soup.

4. a grapefruit.

5. A glass of kefir with greenery and sun seeds.

Day number 3

1. Cottage cheese loaf casserole, Espresso coffee without sugar and milk.

2. Many nuts, 5 date, 1 apple.

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

4. Low grain cheese.

5. Palet or meatball, steamed, many fresh cucumbers, leaf salads.

Day number 4

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

2. Grain cottage cheese ("prostokwashino").

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

4. Fruit salad or low -pane cheese, sweets from jamen cashew nuts.

5. 1 boiled egg, kefir in addition to chopped dill.

Day number 5

1. Made a type of grain, prunes or dates.

2. Light vegetable salad.

3. A salad of eggs, boiled meat (veal), hard cheese, black pepper and tomatoes.Use oil or low -khatta cream as a gas station.

4. Ripe fish, light vegetable salad.

5. Broccoli chicken dish and rice.

Day number 6

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

2. Boiled rice, many nuts, raisins.

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

4. Ryazhenka.

5. Grape.

Day number 7

1. Date are some pieces, less -Paneer Paneer Casserole.

2. Light salad of various fruits.

3. Chicken legs boiled, bribhie soup, a type of grain.

4. Lazy cabbage roll (2 pc.).

5. The hedgehog made of minced meat with the addition of zucchini.

Menu is very important for girls with proper nutrition for weight loss.Healthy food will help you to quit hatred kilograms quickly.

Day number 8

1. Black bread with cheese and low -pale paneer, 1 pear.

2. 80 grams, 15 grams of honey quantity less -Paneer Paneer.

3. Beef broth, vegetable salad.

4. Grapes, pears.

5. Two cucumbers and boiled meat (Turkish).

Day number 9

1. Rice porridge is cooked on water, 15 grams of butter, an orange.

2. Boiled egg, cucumber, fried bread.

3. Baked heck (200 grams), salad of fresh vegetables.

4. Green apples, tea with herbs, cheese.

5. Vegetables with cooked chicken plaque.

Day number 10

1. Boiled egg, 1 tomato, potato puree.

2. Rose decoction, many tangerins.

3. In addition to bread, mushrooms and rice with cheese pieces.

4. Cottage Paneer Casserole.

5. Sea cabbage and cooked pollen.

Day number 11

1. Fresh strawberries (120 grams), porridge, skim are cooked in milk.

2. Home curd with honey, bitter coffee.

3. Copbage of Copbage with cooked fish.

4. Vegetable salad with sour cream dressing.

5. A pair of fresh cucumber, cooked chicken fillet with grated cheese.

Day number 12

1. Barley porridge is cooked on water, 1 banana.

2. Kiwi, Polaro.

3. Boiled chicken breasts, vegetable casserole.

4. Tomato juice (a glass), boiled shrimp (160 grams).

5. Kefir (250 mL).

Day number 13

1. Gorky coffee, omelet from eggs.

2. Orange, banana.

3. Baked champing, chicken plaque, potato.

4. Apple, curd.

5. Cinnamon (2 pcs), baked apples with cottage cheese.

Day number 14

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

2. Herbs -Tea, Cover Walnuts, 1 Apple with Booters and Lemon.

3. Vegetables with dark rice, soup.

4. Casserole with a banana.

5. Boiled shrimp, a couple of fresh cucumber, a tomato.

To give the desired results for girls, for proper nutrition for weight loss, it is necessary to clearly observe the menu and all recommendations with regular physical exercise.Lighting for girls to lose weight when classes on simulator continue after training.The first meal after the gym should be after 30-60 minutes.Lost energy can be filled again with carbohydrate food (a type of grain, rice and other grains).Complete the porridge with low -mind, chicken, fish or cheese.Nowadays, you will now not spend a lot of time, performing complex and unpleasant processes at home.It is very easy to get help from real professionals - for beauty and health for the center