Appropriate nutrition for weight loss for girls

All girls want to be thin and attractive.However, a good figure cannot be made if your diet has a lot of fatty and harmful products.Eat properly, you can strengthen your health: to establish the vitamin-mineral balance, improve the condition of the skin, hair, nails.

Which products interfere with good nutrition for weight loss

The girls are rightly interested in which the products prevent them from having an elegant silhouette.Usually, we focus on the contents of calories, preferring options with low energy value.However, the weight still does not leave, sometimes additional pounds even appear.Girls who make up the appropriate nutrition menu for weight loss should take into account that all products are divided into several categories. The first group is high, the second is very sculpted, in the third, the options with a large amount of fat prevail.All of these products can be both high and low in calories. The most food option will prove if you use vegetables in a fresh salad.How harmful products affect our weight:

• In the event that you spend fewer calories than you consume it, the difference will be deposited in the form of greasy 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 these foods causes weight gain.
• Noccifus foods in large quantities contribute to a slowdown in metabolism.These foods are quickly converted into fat deposits.

Most girls believe that vegetables are the best foods when they lose weight.However, not all products in these cultures are so useful.For example, potatoes have a high glycemic index (GI), due to which carbohydrates quickly turn into adipose tissue.Potato boxes can only be consumed in conjunction with low GI products.The girl, which is the appropriate nutrition menu for weight loss, we advise you not to exclude food, considered harmful.For example, by completely abandoning chocolate, you will lower the serotonin level (hormonal happiness) in the blood.In its absence, stress, apathy and even depression may appear.When you eat certain foods, the measurement should be observed.It is also important to lose weight to choose the right way to cook food.

This can be:

• Cooking.
• Pastry shop.
• The use of raw products (vegetable salads).

You can always stay in good shape, excluding various navies, sausages and fast food from your daily diet.This food can lead to a set of additional books faster.

What products are the basis of good nutrition for weight loss for girls

Weight protein products

What should an appropriate nutrition program include weight loss for girls?The best option for protein products is fish.It contains omega-3 and 6 fatty acids necessary for our body, phosphorus, fluorine, iodine, vitamins A, E, D. By the quantity of fat, the fish can be divided into three types:

1. Fat (more than 8%).Caloric content - 110-145 kcal per 100 g of product.For example, the fish of the Sturgeons family, the Macquerel, the Halibus, the Anguille.
2. With an average fat content (4 to 8%).Caloric content - 100-145 kcal per 100 g of product.This group includes the sea pole, the herring weak in bold, the carp, the pink salmon, the pike perch, the trout.
3. Small fatty fish (4%).Caloric content - 75-100 kcal per 100 g of product.It is a cod, a river, hek, fold, bream pole, pike.

Girls wishing to make an appropriate nutrition menu for weight loss, we advise you to include options with a low material content in the diet.It is worth abandoning smoked and fried fish.Cooking methods - Cooked steamed, on the grill, cooking.However, there is no need to focus on fish dishes, as an excessive amount of useful elements can even harm.You cannot eat fish no longer four times a week.Meat, it is worth choosing a turkey or chicken.They have a lot of protein and contain less calories and fats than pork.The value of the calorie content of the chicken breast per 100 g of the product is 113 kcal.The elements present in the bird net purifies the liver of the fat, improve the metabolism of the fat.The squirrels that are in the chicken and the turkey help to increase the beautiful muscles.Use eggs in your diet.This product has a calorie content of 70 to 80 kcal, serves as a protein source well absorbed by the body.The egg contains 12 different types of vitamins (B, D, E and others), gives satiety.

Nut

The girl, which is the appropriate nutrition menu for weight loss, should pay special attention to nuts.This product has fairly high content in calories, but it is perfect for small snacks.The nuts are quickly saturated, it is practical to take them with you.They are very useful for the skin, improve metabolic processes.

Daily nuts of nuts:

• Peanuts - 10-12 pc.;

• Almonds - 22 pcs.;

• cedar - 50 g;

• Greats - 2 pcs.

Vegetables and herbs

The main products for a thin silhouette are a variety of vegetables.Most of them have a small calorie content (the exception is containing starch), many fibers, vitamins and origin.What vegetables should be included in the diet when weight loss:

• Cucumbers.Caloric content - 15 kcal per 100 g of product.In cucumbers, there are vitamins B, C, as well as potassium and enzymes that improve the motor function of the intestine.
• Cabbage.Caloric content - 22 kcal per 100 g of product.It contains a lot of folic acid, fiber, as well as vitamins K, B, A, of Thiamine, Riboflavine.Cabbage helps to lose excess pounds quickly, increases endurance, restores blood sugar.
• Another vegetable for the menu for good nutrition of girls when losing weight is carrots.Caloric content-32 kcal per 100 g.It contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fibers, antioxidants.
• Tomatoes.Caloric content - 20 kcal per 100 g.These vegetables improve metabolism, reduce cholesterol, prevent tumors.
• Beet.Caloric content - 42 kcal per 100 g.The product has laxative and diuretic properties, contains betaine which regulates fat metabolism and improves the absorption of animal proteins.
• Bulgarian pepper.Caloric content - 23–28 kcal per 100 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.Caloric content - 102 kcal per 100 g.It has a lot of protein, antioxidants, original trace.Beans prevent the full starch absorption 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.Celery also gives vigor, relaxes the nervous system.
• Good nutrition for a week for the weight loss of girls should include zucchini.Its caloric content-23 kcal per 100 g.This vegetable improves intestinal motility, restores the normal balance of water salt.
• Pumpkin.Calorie content - 25 kcal per 100 g.The product accelerates metabolism, strengthens bone tissue.
• Dill, parsley, basil, turnip, leaf salad, coriander, onions, garlic has a negative calorie content.More calories are spent for their assimilation that consumed.

Fruits and berries

Fruits and berries have large reserves of useful fiber fibers, macroelements and vitamins.They contain tannins, etheric substances that accelerate metabolism.The elements that make up fruits and berries contribute to the elimination of toxins, improve the work of internal organs.All of this helps reduce weight.The appropriate nutrition menu for the weight loss of a girl must contain fruit such as an apple, a pineapple and a grapefruit.Apples contain pectin, folic acid, vitamin C. These elements restore intestinal microflora, accelerate metabolism.Pineapple is considered a strong fat burning fruit due to the bromelain content.

However, its miraculous properties are very exaggerated.Bromelain does not help burn, but only helps assimilation of various products (dairy products, legumes, meat, fish).The grapefruit eliminates excess liquid from the body, improves fat metabolism.To protect yourself against weight gain, 20 minutes before dessert, you need to eat a product with fiber content.These can be green vegetables, soy cabbage or cabbage leaves.You will therefore be able to prevent the rapid division of carbohydrates and, therefore, weight gain.

1. In the morning should start with a generous and useful breakfast.

2. The calorie content of food should be sufficient.

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

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

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

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

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

8. Do not limit protein intake.

9. Refuse unloading days and famine.

10. Before dessert, eat a little greenery.

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

A good healthy menu is quite simple, but diversified.

All meals must occur at some point:

1. Breakfast 08: 00 to 09: 00.

2. Snack 10: 00-11: 00.

3. Lunch 13: 00 to 14: 00.

4. Snack 16: 00–17: 00.

5. Dinner 18: 00 to 19: 00.

Day 1

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

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

3. Lying or turkey cutlets, steam rice and boiled, vegetables.

4. Low cheese cakes or saucepan, syrup.

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

Good nutrition for weight loss for girls can bring you excellent results in the form of a thin and adjusted silhouette.In the first days of this diet, 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. Oat and laundry porridge cooked on water in mass shares of 10: 1, banana.

2. Bouillé meat (chicken fillet) or plugs.

3. Bouilli brown rice with low -fat cabbage soup with the addition of beef.

4. A grapefruit.

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

Day number 3

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

2. Several nuts, 5 dates, 1 apple.

3. Small fog soup to your taste, green salad, 1 shell egg.

4. Cottage cheese with low grain.

5. Pallets or meatballs, steamed, several fresh cucumbers, leaves of leaves.

Day N ° 4

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

2. Grain chalet cheese ("Prostokvashino").

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

4. Fruit or dessert salad from low -fat cottage cheese, cashews from the Jumen.

5. 1 hard egg, Kéfir with the addition of chopped hugs.

Day n ° 5

1. Blood, prunes or Wanned dates.

2. Light vegetable salad.

3. An egg salad, boiled meat (calf), hard cheese, pepper and tomatoes.Use low-fat oil or cream as a gas station as a service station.

4. Fish in the oven, light vegetable salad.

5. Broacli chicken dish and rice.

Day number 6

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

2. Boiled rice, several nuts, raisins.

3. Turrets in turkey turrets, fish prepared in tomato sauce, salad.

4. Ryazhenka.

5. Grapefruit.

Day number 7

1. The dates are a few pieces, the low -mass cottage cheese pan.

2. Light salad of different fruits.

3. Skinless porridge chicken, bribberry soup, buckwheat.

4. Smooth cabbage rollers (2 pcs.).

5. Heddles in minced meat with the addition of zucchini.

The appropriate nutrition menu is very important for girls for weight loss.Healthy foods will help you quickly abandon the hated kilograms.

Day n ° 8

1. Black bread with cheese and cheese Cottage with low fat content, 1 pear.

2. Low chalet cheese in grouping in quantity of 80 g, 15 g of honey.

3. Beef broth, vegetable salad.

4. Grapefruit, pear.

5. Two cucumbers and boiled meat (turkey).

Day N ° 9

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

2. Hard egg, cucumber, fried bread.

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

4. Apple green, tea with herbs, cottage cheese.

5. Simped vegetables with chicken fillet in the oven.

Day n ° 10

1. Hard egg, 1 tomato, potato puree.

2. Decoction of Roship, several mandarins.

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

4. Cottage cheese pan.

5. Sea couples and baked pollen.

Day number 11

1. Fresh strawberries (120 g), oat flour, cooked in skim milk.

2. Yogurt at home with honey, bitter coffee.

3. Cooperated cabbage with baked fish.

4. Vegetable salad with sure cream vinaigrette.

5. A pair of fresh cucumber, a chicken fillet in the oven with grated cheese.

Day N ° 12

1. Orge porridge cooked on the water, 1 banana.

2. Kiwi, Pomelo.

3. Boiled chicken breast, saucepan of vegetables.

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

5. Kéfir (250 ml).

Day N ° 13

1. Gorky Coffee, omelet of eggs.

2. Orange, banana.

3. Baked mushrooms, chicken fillet, potatoes.

4. Apple, yogurt.

5. Apples in the oven with cinnamon (2 pcs.), Cottage cheese.

Day N ° 14

1. Oat flour cooked on the water, a little honey, 1 banana.

2. Tea with herbs and lemon, wrapper nuts, 1 apple.

3. Dark rice cooked vegetables, soup.

4. Saunge with a banana.

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

In order to have good nutrition for weight loss so that girls give the desired result, it is necessary to clearly observe the menu and all the recommendations, as well as physical exercises regularly.Lighting to lose weight for girls when simulators are continuing after training.The first meal after the gymnasium should be after 30 to 60 minutes.The lost energy can be reconstructed with carbohydrates (buckwheat, rice and other cereals).Complete the porridge with low content of fog, chicken, fish or cottage cheese.Nowadays, you no longer have to spend a lot of time, to carry out complex and unpleasant procedures at home.It is much easier to ask for the help of real professionals - at the Center for Beauty and Health