Right nutrition for weight loss for girls

Every girl wants to be slim and attractive.However, a good figure can not be achieved if your diet has many fat and injuries products.Eating properly, you can strengthen your health: establish vitamin-mineral balance, improve the condition of the skin, hair, nails.

What products affect proper nutrition for weight loss

Girls are interested in properly where products prevent them from having an elegant figure.We usually focus on calorie content, preferably with low energy value options.However, the weight does not yet leave, sometimes extra pounds are even visible.Girls who make up the menu of proper nutrition for weight loss should include all products divided into some categories. The first high -group is the second greatly carved, third, and a large amount of fat prevails.All these products can be high and low-chalets. The most nutritional option will come out if you use vegetables in fresh salad.The impact of harmful products on our weight:

• If you spend less calories than you eat, the difference in the form of fat cells will be deposited.
• To improve flavor, harmful products are filled with a large number of carbohydrates and rapid fats.In this case, the number of useful elements is minimized.Excessive consumption of such food has resulted in weight gain.
• Harmful food in large quantities contributes to slowing in metabolism.Such food is quickly converted into fat deposits.

Most girls believe that vegetables are the best food and weight loss.However, not all products of these crops are so useful.For example, potatoes have a high glycemic index (GI), because carbohydrates quickly enter fat tissue.Potato dishes can only be eaten in conjunction with low GI products.We recommend the girl, which makes up the menu of proper nutrition for weight loss, we do not fully insert some food, which is considered harmful.For example, abandoning chocolate completely, you will reduce the level of serotonin (happiness hormones) in the blood.In the absence of stress, disappointment and even depression may be seen.In some foods, the measure must be observed.It is also important to lose weight to choose the right way to cook food.

It can be:

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

You can always stay in good shape, without marinads, sausages and various fast food from your daily diet.This food can lead to extra pounds.

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

Weight protein products

What should be included in an appropriate nutrition program for weight loss for girls?The best choice from protein products is fish.The omega-3 and 6 fatty acids are essential for our body, phosphorus, fluorine, iodine, vitamins A, E, D. According to 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 the product.For example, fish of the Sturgeon family, mackerel, Halibus, eel.
2. With average fat content (4-8 %).Calorie content - 100-145 kcal per 100 g of the product.This group includes sea perch, low -herring, carp, pink salmon, pike perch, trout.
3. Little fat fish (4 %).Calorie content - 75-100 kcal per 100 g of the product.This is cod, river perch, hek, flounder, bran, pike.

Girls who want to make a menu of proper nutrition for weight loss, we recommend you options to include a low fat content in the diet.It is worth abandoning smoked and fried fish.Cooking methods - steamed, on grid, baking.However, there is no need to place great emphasis on fish wisdom, since an excessive amount of useful elements can even harm.You can eat fish more than four times a week.From meat it is worth choosing turkey or chicken.They have a lot of protein, and have less calories and fats than pork.The value of calorie material of the chicken breast per 100 g of the product is 113 kcal.Elements present in the bird fillet are purified from fats, improves 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 proteins that the body takes well.There are 12 different types of vitamins in the egg (B, D, E and others), it gives satiety.

Por nuts that nuts nuts that nuts nutritions sustained so nuts

The girl, which makes the menu of proper nutrition for weight loss, should pay particular attention to nuts.This product has relatively high calorie material, but it is perfect for small snacks.Nuts are soaked quickly, it is convenient to bring them with you.They are very useful for the skin, improve metabolic processes.

Daily Nuts Nuts:

• Peanuts - 10-12 pcs.;

• almonds - 22 pcs.;

• Cedar - 50 g;

• Greaks - 2 pcs.

Vegetables and herbs

The main products for slim figure are different vegetables.Most of them have a small calorie content (the exception is starch -that contains a lot of fiber, vitamins and track elements. What vegetables should be included in the diet while losing weight:

• Cucumbers.Calorie content - 15 kcal per 100 g of the product.In cucumber there are vitamins B, C, as well as potassium and enzymes that improve the intestine motor function.
• Cabbage.Calorie content - 22 kcal per 100 g of the product.There are many folic acid, fiber, as well as vitamins K, B, A, thiamine, riboflavin.Cabbage helps to lose extra pounds quickly, to increase stability, to restore blood sugar.
• Other vegetables for the menu of right nutrition girls when carrots are lost weight.Calorie-32 kcal content 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.
• Beet.The calorie material - 42 kcal per 100 g.The product has purple and diuretic properties, there is a pine that controls fat metabolism and improves absorption of animal proteins.
• Bulgarian pepper.Calorie content - 23–28 kcal per 100 g.The maximum amount of vitamin is C. This vegetable adds speed to weight loss, it prevents buffer, prevents thrombosis, improves the condition of the skin, hair, nails.
• Beans.Calorie content - 102 kcal per 100 g.There are many protein, antioxidants, trace elements.The beans prevent full starch absorption, and stimulates the production of special hormones that reduce appetite.
• Celery - 18 kcal per 100 g.This Glasra has components that clean and renew the body.The celery also provides energy, relieves the nervous system.
• Zucchini must be included in proper nutrition for a week to lose weight girls.A calorie-23 kcal content per 100 g.This vegetable improves intestinal movement, restores normal water salt balance.
• Pumpkin.The calorie material - 25 kcal per 100 g.The product accelerates metabolism, it strengthens bone tissues.
• Dill, parsley, basil, turnip, leaf salad, cilantro, onions, garlic.Their assimilation is more calories than consumed.

Fruit and berries

Fruit and berries have large fiber reserves, macro -vitamins and useful vitamins.There are tannin, etheric substances that accelerate metabolism.The elements that make fruit and berries up to remove toxins, improve the work of internal organs.All this helps to reduce weight.Fruit such as apple, pineapple and grape must be in the proper nutrition menu to lose weight girl.Pectin, folic acid, vitamin C. These elements are the intestinal microflora, metabolism acceleration.Strong fat fruit is considered pineapple due to bromelaine material.

However, their miraculous properties are of the horror.Bromelain does not help to burn fat, but it only helps to assimilate different products (dairy, legumes, meat, fish).Grapefruit involves too much fluid from the body, improves fat metabolism.To protect yourself from gaining weight, 20 minutes before dessert you must eat a product with fiber material.It can be vegetables, soy sprouts or cabbage leaves.So you will be able to prevent the process of cracking carbohydrates quickly and, as a result, gain weight.

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

2. The calorie material should be adequate food.

3. The rule, which you can not eat after six in the evening, is erroneous.

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

5. To not be too evening 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 products with “empty” calories.

8. Do not limit protein intake.

9. Refusal of unloading and hunger days.

10. Before the dessert, eat a little green.

Proper nutrition for weight loss girls: menu for 14 days

A healthy healthy menu is simple, but varied.

Each meal should take place at a given 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. Omlet from one egg and some proteins with spinach, 2 kiwi.

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

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

4. Low -flame cheese cake or casserole, syrup.

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

Proper nutrition for weight loss for girls can give you excellent fruit in the form of a slim and fit figure.In the first few days of this regime, the stomach appears to be crowded.It is recommended that the normal parts be reduced so that you do not feel they are the -trom in the stomach.

Day No.2

1. Oat porridge and cooked linen on water in mass shares of 10: 1, banana.

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

3. Cooked brown rice with veal, low -cabbage cabbage soup with beef.

4. One heard.

5. One glass of kefir to add green and linear seeds.

Day number 3

1. Loof casserole of cheese of the house, espresso coffee without sugar and milk.

2. Some nuts, 5 dates, 1 apple.

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

4. Low -fat grain cottage cheese.

5. Pallets or meat balls, steamed, some fresh cucumbers, leaf salad.

Day No.4

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

2. Grain cottage cheese ("Prostokvashino").

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

4. Fruit salad or dessert from low -core cheese, jumen cashew nut.

5. 1 boiled egg, kefir to add chopped dill.

Day No.5

1. Buckwheat, prunes or dates.

2. Light vegetable salad.

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

4. Baked fish, light vegetable salad.

5. Dish and Broacli chicken rice.

Day number 6

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

2. Boiled rice, some nuts, raisins.

3. Soup with turrets made from Turkey, prepared fish in tomato sauce, salad.

4. Ryazhenka.

5. Grapefruit.

Day number 7

1. The dates are a few pieces, low -rota cottage cheese casserole.

2. Light fruit light salad.

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

4. Lazy cabbage rolls (2 pcs.).

5. Made from minced meat to add zucchini.

The menu from proper nutrition is important for girls for weight loss.Healthy food will help you to release hate kilograms quickly.

Day No.8

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

2. Low cottage cheese -fat in size 80 g, 15 g of honey.

3. Beef broth, vegetable salad.

4. Grapefruit, pear.

5. Two cucumber and boiled meat (Turkey).

Day No.9

1. Cooked rice porridge on water, 15 g of butter, one orange.

2. Boiled egg, cucumber, fried bread.

3. Baked HEK (200 g), fresh vegetable salad.

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

5. Vegetables stewed with baked chicken fillet.

Day No.10

1. Boiled egg, 1 tomatoes, potato puree.

2. Rosehip decoction, some tangerines.

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

4. Casserole cottage cheese.

5. Sea cabbage and baked pollen.

Day number 11

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

2. Home yogurt with honey, bitter coffee.

3. Cabbage cooped with baked fish.

4. Vegetable salad with sour cream dressing.

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

Day No.12

1. Cooked barley porridge on water, 1 banana.

2. Kiwi, Pomelo.

3. Boiled chicken breast, vegetable casserole.

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

5. Kefir (250 ml).

Day No.13

1. Gorky coffee, omelet from eggs.

2. Orange, banana.

3. Baked champignons, chicken fillet, potatoes.

4. Apple, yogurt.

5. Baked apples with channel (2 pcs.), Cottage cheese.

Day No.14

1. Cooked oatmeal on the water, slightly honey, 1 banana.

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

3. Vegetables stewed with dark rice, soup.

4. Casserole with banana.

5. Cooked shrimp, a few fresh cucumber, one tomato.

So that girls can give girls the desired result to lose weight, it is necessary to clearly look at the menu and all the suggestions, as well as do physical exercises regularly.Lighting To lose weight for girls when classes continue on simulators after training.The first meal after the gym should be after 30-60 minutes.Lost energy can be rehabilitated with carbohydrate food (buckwheat, rice and other cereals).Complete the porridge with low -fat meat, chicken, fish or cottage cheese.Nowadays, you no longer have to spend a lot of time, making complex and unpleasant procedures at home.It is much easier to seek help from real professionals - to the Beauty and Health Center