Proper food for weight loss for girls

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

Which products interfere with the proper nutrition for weight loss

Girls are rightly interested in which products prevent them from having an elegant figure.We usually focus on calorie content, preferring low value value options.However, the weight does not still go away, sometimes extra extra pounds appear.Girls who make up the proper weight loss menu should consider 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 predominate.All of these products can be high and low calorie. The most diet option will come out if you use vegetables in a fresh salad.How harmful products affect our weight:

• When you spend less calories than you consume, the change 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 food in large quantities contributes to a slowdown in metabolism.Such food is quickly transformed into fat deposits.

Most girls believe that vegetables are the best food when they lose weight.However, not all products of these crops are so useful.For example, potatoes have a high glycemic index (GI), due to which carbohydrates quickly turn into adipose tissue.Potato dishes can only be eaten in relation to low GI products.The girl, who constitutes the proper nutrition menu for weight loss, we advise you not to completely exclude some foods, considered harmful.For example, by completely abandoning 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, measures should be noticed.It is also important in losing weight to choose the right way to cook food.

May be:

• Cooking.
• Baking.
• Use of raw products (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 an extra pound faster.

What products are the basis of the right food for weight loss for girls

Weight protein products

Should what should include a proper nutritional weight loss program 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, vitamins A, E, D. From 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, the fish of the family of Sturgeon, the mackerel, the calibus, the eel.
2. With average fat content (4-8 %).Calorie content - 100-145 kcal per 100 g of product.This group includes the sea of sea, low herring, carp, pink salmon, point, trout.
3. Small fat fish (4 %).Calorie content - 75-100 kcal per 100 g of product.This is a Merluc, River River, Iron, Flame, Bram, Pike.

Girls who want to make a proper weight loss menu menu, we advise you to include low -fat options in the diet.It is worth abandoning the smoked and fried fish.Cooking methods - steam, grill, baking.However, it is not necessary to emphasize a large emphasis on fish vessels, as an excessive amount of useful elements may even damage.You can consume fish no more than four times a week.It is worth choosing a turkey or chicken.They have a lot of protein, and they contain less calories and fats than pigs.The value of chicken breast calories per 100 g of product is 113 kcal.The elements present in the bird fillets cleanse the liver from fats, improve fat metabolism.Squirrels that are in the chicken and turkey help grow beautiful muscles.Use eggs in your diet.This product has a calorie content of 70-80 kcal, serves as a source of protein that are well absorbed by the body.The egg contains 12 different types of vitamins (B, D, E and others), gives saturation.

nuts

The girl, who constitutes the proper nutrition menu for losing weight, should pay special attention to the nuts.This product has a very high calorie content, but is perfect for small foods.The nuts are quickly saturated, it is appropriate to take them with you.They are very useful for the skin, improve metabolic processes.

Daily Nut Nuts:

• Peanuts - 10-12 pcs;

• almonds - 22 pcs;

• cedar - 50 g;

• Greaks - 2 pcs.

Vegetables and herbs

The main products for a thin figure are a variety of vegetables.Most of them have a small calorie content (the exception is containing starch), a lot of fiber, vitamins and trace elements.Which vegetables should be included in the diet when they 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 product.It contains a lot of folic acid, fiber, as well as vitamins K, B, A, thiamine, riboflavin.Cabbage helps to lose extra pound quickly, increases durability, restores blood sugar.
• Another vegetable for the girl's proper nutrition menu when you lose weight is carrot.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.
• Beetroot Calorie content - 42 kcal per 100 g.The product has laxative and diuretic properties, contains betaine that regulates fat metabolism and improves animal protein absorption.
• Bulgarian pepper.Calorie content - 23–28 kcal per 100 g.It contains the largest amount of vitamin C. This vegetable accelerates weight loss, prevents brull, prevents thrombosis, improves skin, hair, nail condition.
• Beans.Calorie content - 102 kcal per 100 g.There are many proteins, antioxidants, trace elements.Beans prevent the full absorption of starch, and also stimulates the production of a particular hormone that reduces appetite.
• Celery - 18 kcal per 100 g.This vegetable has ingredients that cleanse and renew the body.Celery also gives energy, relaxes the nervous system.
• Proper nutrition for a week for losing the weight of girls should include zucchini.Its calorie content-23 kcal per 100 g.This vegetable improves intestinal mobility, restores the normal balance of water salt.
• Squash.Calorie content - 25 kcal per 100 g.The product speeds up metabolism, strengthens bone tissue.
• Dill, parsley, basil, turnip, leafy salad, cilantro, onions, garlic have negative calorie content.More calories are spent on their assimilation rather than consumed.

Fruit and berries

Fruits and berries have large reserves of fiber, macroelections and beneficial vitamins.They contain tannin, essential substances that accelerate metabolism.The elements that make up the fruit and berries contribute to the removal of toxins, improve the work of the internal organs.All this helps to reduce weight.The menu of the right food for losing a girl's weight should contain fruits such as an apple, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C. These elements restore intestinal microflora, accelerate metabolism.Pineapple is considered a strong fruit burning fruit due to the content of bromelaine.

However, its wonderful properties are very exaggerated.Bromelain does not help burn fat, but only helps to assimilate various products (milky, legumes, meat, fish).Grapefruit removes excess fluid from the body, improves fat metabolism.To protect yourself from gaining weight, 20 minutes before dessert you need to eat a fiber -containing product.They can be greens, soybean cabbage or cabbage leaves.So you will be able to prevent the process of rapid carbohydrate separation and, as a result, weight gain.

1. Breakfast should start with a hearty and useful breakfast.

2. The calorie content of food should be enough.

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. In order not to overdo it in the evening, you need to eat plenty of 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 to download days and hunger.

10. Before dessert, eat some greenery.

Proper nutrition for losing girls' weight: Menu for 14 days

A healthy accurate menu is quite simple, but varied.

All foods 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. Dinner 18: 00–19: 00.

Day number 1

1. Omelet from one egg and some spinach protein, 2 kiwi.

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

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

4. Retail or casserole, syrup.

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

Proper nutrition for weight loss for girls can bring you excellent results in the form of a thin and appropriate figure.In the early days of this regime, the stomach may seem crowded.It is recommended to reduce the usual parts so that you do not feel heavy in the stomach.

Day no.2

1. Oat porridge and linen cooked in water in 10: 1 mass shares, bananas.

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

3. Boiled brown rice with beef, low cabbage broth 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 casserole with cheese cottage cheese, sugar -free espresso coffee and milk.

2. Some nuts, 5 dates, 1 apple.

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

4. Low retail cheese.

5. Pallets or meatballs, steam, some fresh cucumbers, leaf salad.

Day no.4

1. Bread, fried in toast, some pieces of cheese or high quality sausage (one by two).

2. Cheese Grain Cheese ("Prostokvashino").

3. Beef soup and vegetables, minced carrots with vegetable oil.

4. Fruit salad or dessert from low cheese with cottage, jumin tape.

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

Day no.5

1. Huckwheat obtained, prunes or date.

2. Salad with light vegetables.

3. An egg salad, boiled meat (beef), hard cheese, pepper and tomatoes.Use low sour cream or sour cream as a fuel station.

4. Roasted fish, light vegetable salad.

5. Chicken plate and Broacli rice.

The number of day 6

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

2. Boiled rice, some nuts, raisins.

3. Turret soup made of turkey, fish prepared in tomato sauce, salad.

4. Ryazhenka.

5. Grapefruit.

Day number 7

1. The dates are some pieces, low retail curd tables.

2. Light salad of different fruits.

3. Boiled chicken leg without skin, bribe soup, buckwheat.

4. Lazy cabbage rolls (2 pcs).

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 eating will help you quickly toss the hated pounds.

Day no.8

1. Black bread with low cheese and low curd, 1 pear.

2. Lower low curd in the amount of 80 g, 15 g of honey.

3. Beef soup, vegetable salad.

4. Grapefruit, pear.

5. Two cucumbers and boiled meat (turkey).

Day no.9

1. Rice porridge cooked in water, 15 g butter, an orange.

2. Boiled egg, cucumber, fried bread.

3. Baked iron (200 g), a salad with fresh vegetables.

4. Apple green, herb tea, cottage cheese.

5. Boiled vegetables with roasted chicken fillets.

Day no.10

1. Boiled eggs, 1 tomato, mashed potatoes.

2. Rose crawling, some tangerines.

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

4. Casserole Cheese Cheese.

5. Sea cabbage and mature pollen.

Day number 11

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

2. Home yogurt with honey, bitter coffee.

3. Cabbage coop with roasted fish.

4. Vegetable salad with sour cream.

5. A pair of fresh cucumbers, roasted chicken fillets with minced cheese.

Day no.12

1. Barley cooked in water, 1 banana.

2. Kiwi, Pomelo.

3. Boiled chicken breast, vegetable casserole.

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

5. Kefir (250 ml).

Day no.13

1. Gorky coffee, omelets from eggs.

2. Orange, bananas.

3. Roasted champignons, chicken fillets, potatoes.

4. Apple, yogurt.

5. Baked apples with cinnamon (2 pieces), Cheese cheese.

Day no.14th

1. Oatmeal cooked in water, a little honey, 1 banana.

2. Shepherd and lemon teaaj, wrapped nuts, 1 apple.

3. Boiled vegetables with dark rice, soup.

4. A pan with a banana.

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

In order for the right weight loss for girls to give the desired result, it is necessary to clearly observe the menu and all recommendations, as well as perform regular exercise.Lighting for weight loss for girls when the class in the simulators continues after training.The first meal behind the gym should be after 30-60 minutes.Lost energy can be recharged with carbohydrate food (buckwheat, rice and other cereals).Wrap porridge with low meat, chicken, fish or cottage cheese.Nowadays, you no longer need to spend a lot of time, performing complex and uncomfortable home procedures.It is much easier to seek help from real professionals - at the Center for Beauty and Health