Correct nutrition for weight loss for girls

All girls want to be slender and attractive.However, it is not possible to get a good figure if your diet has many fatty fats and products.Eating correctly, you can strengthen your health: to establish vitamin-immigrant balance, improve the conditions of the skin, hair, nails.

Which products interfere with correct power for weight loss

The girls are rightly interested in which products they prevent them from having an elegant figure.We usually focus on calorie content, preferring options with low energy value.However, the weight still does not leave, sometimes even extra additional kilos.The girls who make up the menu of proper nutrition for weight loss should take into account the fact that all products are divided into different categories. The first group is high, the second is highly sculpted, in the third, the options prevail with a large amount of fat.All these products can be both high and low calories. The more dietary option will prove to be if you use vegetables in a fresh salad.How harmful products influence our weight:

• In the event that you spend less calories than consumption, the difference will be deposited in the form of fat cells.
• To improve the taste, harmful products are filled with a large number of carbohydrates and fast fats.In this case, the number of useful elements is reduced to a minimum.Excessive consumption of this food leads to weight gain.
• Food harmful in large quantities contributes to a slowdown in the metabolism.This food is quickly converted into fat deposits.

Most girls believe that vegetables are the best food to lose weight.However, not all the products of these crops are so useful.For example, potatoes have a high glycemic index (GI), due to which carbohydrates quickly transform into adipose tissue.Potato dishes can only be consumed in combination with low IG products.The girl, who constitutes the menu of correct nutrition for weight loss, we recommend that you do not completely exclude some food, considered harmful.For example, by completely abandoning chocolate, you will lower the level of serotonin (hormonal happiness) in the blood.In his absence, stress, apathetic and even depression may appear.When eating some foods, the measure must be observed.It is also important to lose weight choose the right way to cook food.

Can be:

• Kitchen.
• Baking.
• The use of raw products (vegetable salads).

You can always remain in good shape, excluding various marinades, sausages and fast food from your daily diet.This food can lead to a series of extra kilos faster.

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

Weight protein products

What should an adequate nutritional program for weight loss for girls include?The best option from protein products is fish.Contains Omega-3 fatty acids and 6 necessary for our body, phosphorus, fluorine, iodine, vitamins A, and, D. from the quantity of fat, the fish can be divided into three types:

1. Fat (over 8 %).Caloric content - 110-145 kcal per 100 g of product.For example, Fish of the Sturgeon Family, Mackerel, Halibus, Eel.
2. With average fat content (4-8 %).Caloric content - 100-145 kcal per 100 g of product.This group includes Persian Fish, the low -fatru in fat, the carp, the pink salmon, the pike perch, the trout.
3. Small fat fish (4 %).Caloric content - 75-100 kcal per 100 g of product.This is a cod, a perch, Hek, Flounder, Bream, Pike.

Girls who want to make a menu of proper nutrition for weight loss, we recommend that you include options with a low fat content in the diet.It is worth abandoning smoked and fried fish.Cooking methods - steam cooked, on grill, cooking.However, it is not necessary to make a great emphasis on fish dishes, since an excessive amount of useful elements can even damage.You can consume fish no more than four times a week.From the meat it is worth choosing a turkey or chicken.They have many proteins and contain less calories and fats than the pig.The value of the caloric content of the chicken breast per 100 g of the product is 113 kcal.The elements present in the bird fillet purify the liver from fats, improve fat metabolism.The squirrels found in the chicken and turkey help to increase the beautiful muscles.Use eggs in your diet.This product has a calorie content of 70-80 kcal, acts from a source of protein which are well absorbed by the body.The egg contains 12 different types of vitamins (B, D, E and others), gives satiety.

Walnuts

The girl, who constitutes the menu of proper nutrition for weight loss, should pay particular attention to walnuts.This product has a quite high calorie content, but it is perfect for small snacks.Walnuts are quickly saturated, it is convenient to bring them with you.They are very useful for the skin, they improve metabolic processes.

Daily nuts of walnuts:

• Peanuts - 10-12 PC.;

• Almonds - 22 pieces.;

• cedar - 50 g;

• Feel - 2 pieces.

Vegetables and herbs

The main products for a slender figure are a variety of vegetables.Most of them have a small calorie content (the exception is containing starch), many fibers, vitamins and trace elements.Which vegetables should be included in the diet during weight loss:

• 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 the motor function of the intestine.
• Cabbage.Calorie content - 22 kcal per 100 g of product.It contains very folic acid, fiber and vitamins K, B, A, Thiamine, Riboflavin.The cabbage helps to quickly lose extra kilos, increases resistance, restore blood sugar.
• Another vegetables for the menu of proper girls feeding when you lose weight is carrots.Caloric content-32 kcal per 100 g.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.
• Beet.The caloric content - 42 kcal per 100 g.The product has laxative and diuretic properties, it contains Betaine that regulates the metabolism of fats and improves the absorption of animal proteins.
• Bulgarian pepper.Calorie 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 leather conditions, hair, nails.
• Beans.Calorie content - 102 kcal per 100 g.It has many proteins, antioxidants, trace elements.The beans prevent the complete absorption of the starch and also stimulate the production of a special hormone that reduces the appetite.
• Celery - 18 kcal per 100 g.This vegetables have components that purify and rejuvenate the body.The celery also gives vigor, relaxes the nervous system.
• Proper nutrition for a week for the weight loss of the girls must include zucchini.Its caloric-23 kcal content per 100 g.This vegetable improves intestinal motility, restores the normal balance of water salt.
• Pumpkin.The caloric content - 25 kcal per 100 g.The product accelerates the metabolism, strengthens bone tissues.
• Dill, parsley, basil, turnip, salad of leaves, coriander, onions, garlic have negative calorie content.More calories are expected for their assimilation of what is consumed.

Fruits and berries

Fruits and berries have large reserves of fiber, macroelements and useful vitamins.They contain tannins, heteric substances that accelerate the metabolism.The elements that make up 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 proper nutrition for the weight loss of a girl must contain fruit such as an apple, an pineapple and a grapefruit.Apples contain pectin, folic acid, vitamin C. These elements restore intestinal microflora, accelerate the metabolism.Pineapple is considered a strong fruit that burns fats due to the content of Bromelaine.

However, its miraculous properties are very exaggerated.Bromelain does not help to burn fat, but only helps in the assimilation of various products (dairy products, legumes, meat, fish).The grapefruit removes the excess fluid from the body, improves fat metabolism.To protect you from weight gain, 20 minutes before dessert you need to eat a product with fiber content.It can be vegetables, germ of ita or cabbage leaves.So you will be able to prevent the rapid splitting process of carbohydrates and, consequently, weight gain.

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

2. The caloric food content should be enough.

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

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

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

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

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

8. Do not limit the intake of proteins.

9. Refuse the unloading days and hunger.

10. Before the dessert, eat some vegetation.

Adequate power supply for the weight loss of girls: menu for 14 days

A correct healthy menu is quite simple, but diversified.

All meals should occur at a certain moment:

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 from an egg and different proteins with spinach, 2 kiwis.

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

3. Chicken or turkey mussels, steam rice, boiled, vegetables.

4. Cheesecakes or low -fat saucepan, syrup.

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

Proper nutrition for weight loss for girls can bring excellent results in the form of a slender and suitable figure.In the first days of this regime, the stomach may seem crowded.It is recommended to reduce the usual portions so as not to feel heaviness in the stomach.

Day n.2

1. Porridge of oats and linen cooked on the water in mass actions of 10: 1, banana.

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

3. Boiled integral rice with low -fat cabbage soup with addition of beef.

4. A grapefruit.

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

Day number 3

1. Loof cottage brands, sugar -free coffee and milk.

2. Several nuts, 5 dates, 1 apple.

3. Small taste fat soup, green salad, 1 boiled egg.

4. Cheese Cottage with low fat content.

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

Day n.4

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

2. Cottage cottage wheat ("Proskvasino").

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

4. Fruit salad or desert from low -fat cottage, anacardi da jumen.

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

Day n.5

1. Buckwheat, plums or dates.

2. Light vegetable salad.

3. An egg salad, boiled meat (veal), hard cheese, pepper and tomatoes.Use the acidic oil or low fatty cream as a petrol station.

4. Baked fish, light vegetable salad.

5. Broacli and rice chicken plate.

Day 6

1. Fry the eggs (without adding oil), a couple of pieces of cheese, spinach.

2. Boiled rice, different walnuts, raisins.

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

4. Ryazhenka.

5. Grapefruit.

Day number 7

1. The dates are some pieces, low fat saucepan.

2. Light salad of different fruit.

3. Boiled chicken leg without leather, half -brother soup, buckwheat.

4. Roll of lazy cabbage (2 pieces).

5. Hedgehogs made with ground meat with the addition of courgettes.

The correct feeding menu is very important for girls for weight loss.Healthy food will help you quickly drop the hated kilograms.

Day n.8

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

2. It weighs low fat for the amount 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. Boiled egg, cucumber, fried bread.

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

4. Green apple, tea with herbs, ricotta.

5. Wet vegetables with baked chicken fillet.

Day n.10

1. Ogg, 1 tomato, potato puree.

2. Decoct of Rosarship, several mandarins.

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

4. Cottage cheese saucepan.

5. Marine cabbage and baked pollen.

Day number 11

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

2. Yogurt at home with honey, bitter coffee.

3. Cabbage enclosed with baked fish.

4. Vegetable salad with acid cream condiment.

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

Day n.12

1. Porridge barley cooked on the water, 1 banana.

2. Kiwi, Pomelo.

3. Boiled chicken breast, vegetable saucepan.

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

5. Kefir (250 ml).

Day n.13

1. Gorky coffee, egg omelette.

2. Orange, banana.

3. Baked Champignons, chicken fillet, potatoes.

4. Apple, yogurt.

5. Baked apples with cinnamon (2 pieces), cottage.

Day n.14

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

2. Tea with herbs and lemon, walper walnuts, 1 apple.

3. Stewed vegetables with dark rice, soup.

4. Cashroles with a banana.

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

In order for adequate nutrition for weight loss for girls to give the desired result, it is necessary to clearly observe the menu and all the recommendations, as well as perform physical exercises regularly.The lighting to lose weight for girls when lessons on simulators continue after training.The first meal after the gym should be after 30-60 minutes.The lost energy can be supplied with carbohydrate foods (buckwheat, rice and other cereals).Complete the porridge with low fat, chicken, fish or cottage meat.Nowadays, you don't have to spend a lot of time anymore, performing complex and unpleasant procedures at home.It is much easier to ask for real professionals for help - at the Center for Beauty and Health