Right nutrition for weight loss for girls

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

What products interfere with proper nutrition for weight loss

Girls are rightly interested in which products prevent them from having an impressive image.Usually, we focused on the calorie content and choose options with low energy value.However, the weight does not leave, sometimes additional pounds appear even.Girls consisting of the menu with correct nutrition for weight loss should take into account that all products are divided into several categories. The first group is high -ordinary, the second is very cut, in the third, options with high levels of fat prevailing.All of these products can be both high and low-calorie. The greatest diet will prove if you use vegetables in fresh salad.How harmful products affect our weight:

• If you consume less calories than you consume, the difference will be placed in the form of fat cells.
• To improve taste, harmful products are filled with a large number of rapid carbohydrates and fat.In this case, the number of useful factors is minimized.Excessive consumption of such food leads to weight gain.
• Harmful food in large quantities contributes to the slowdown in metabolism.Such food is quickly converted into fat deposits.

Most girls believe that vegetables are the best food when they lose weight.However, not all products of this cultivation are so useful.For example, potatoes with high blood glucose index (GI) are, because carbohydrates turn quickly into fat tissue.You can only eat potato disk associated with low GI products.The girl, consisting of the menu with proper nutrition for weight loss, we advise you not to exclude any food, considered harmful.For example, completely abandon chocolate, you will lower the levels of serotonin (hormone happiness) in the blood.In his absence, stress, apathy and even depression can appear.When you eat certain foods, the operation must be monitored.It is also important to lose weight to choose the right way to cook food.

It may be:

• Cooking.
• Baking.
• Use of raw product (vegetable salads).

You can always be in good shape, with the exception of various marinera, sausage and fast food from your daily diet.This food can lead to a set of extra pounds faster.

Which products are the basis for the correct nutrition for weight loss for girls

Weight protein products

What should include the correct nutritional for weight loss for girls?The best choice from protein products is fish.It contains omega-3 and 6 fatty acids necessary for our bodies, phosphorus, fluorine, iodine, vitamin A, E, D. Using 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 Sturgeon family, mackerel, libus, eel.
2. With average fat content (4–8 %).Calorie content - 100-145 kcal per 100 g of product.In this group are marine baskets, low fat herring, carp, pink salmon, pike basket, trout.
3. Small fat fish (4 %).Calorie content - 75-100 kcal per 100 g of product.This is cod, river baskets, hek, flunder, bread, pike.

Girls who want to create a menu with proper nutrition for weight loss, we advise you to take a low fat -content option.It is worth dropping of smoked and fried fish.Methods for cooking - steam -boiled, on grill, baking.However, it is not necessary to place great emphasis on fish dishes, as excessive amounts of useful factors can even damage.You can consume fish no more than four times a week.From meat, it is worth choosing turkey or chicken.They have a lot of protein and they contain fewer calories and fat than pork.The value of the calorie content of the chicken breast per 100 g of the product is 113 kcal.Factors that are present in bird fillets clean liver from fat, improve fat fractures.Squirrels that are in chicken and turkeys help to enhance beautiful muscle.Use eggs in the diet.This product has a calorie content of 70–80 kcal, serves as a source of protein that is well absorbed by the body.The egg contains 12 different types of vitamins (B, D, E and more), gives recording.

Nut

The girl, consisting of the menu with correct nutrition for weight loss, should pay special attention to nuts.This product has a fairly high calorie material, but it is perfect for a small snack.Nuts are quickly saturated, it is convenient to take them with you.They are very useful for the skin, improving metabolic process.

Daily nuts of nuts:

• Peanuts - 10-12 pcs.;

• almonds - 22 pcs;

• Cedar - 50 g;

• Greaks - 2 pcs.

Vegetables and herbs

The main products for a slender image are a variety of vegetables.Most of them have a small calorie content (the exception is a starch that contains), a lot of fiber, vitamins and trace elements.Which vegetables should be included in the diet when it loses weight:

• Cucumbers.Calorie content - 15 kcal per 100 g product.In cucumbers are Vitamin B, C, as well as potassium and enzymes that improve the motion activity of the intestine.
• Cood.Calorie content - 22 kcal per 100 g product.It contains a lot of folic acid, fiber, as well as vitamins K, B, A, Tamine, Riboflavin.Cabbage helps to lose extra pounds quickly, increases endurance, restores blood sugar.
• Other vegetables for the menu with the right nutrition of girls when losing the carrots.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.This vegetable improves metabolism, reduces cholesterol, prevents tumors.
• Beet.The calorie content - 42 kcal per 100 g.The product has laxatives and diuretics, contains betaine that controls fat and improves the absorption of animal protein.
• Bulgarian pepper.Calorie content - 23–28 kcal per 100 g.It contains the greatest amount of vitamin C.This vegetable accelerates weight loss, prevents baldness, prevents thrombosis, improves skin condition, hair, nails.
• Beans.Calorie content - 102 kcal per 100 g.It has a lot of protein, antioxidants, trace elements.The beans prevent perfect absorption starch and also stimulates the production of a special hormone that reduces appetite.
• Celery - 18 kcal per 100 g.This vegetable has components that cleanse and the younger body.The celery also gives vigor, relaxes the nervous system.
• Just nutrition a week for girls' weight loss must contain zucchini.Its calorie content of-23 kcal per 100 g.This vegetable improves intestinal mobility, restores normal water-salt balance.
• Pumpkin.The calorie content - 25 kcal per 100 g.The product accelerates metabolism, strengthens bone tissue.
• Dill, parsley, basil, turnip, leaf salad, coranto, onion, garlic has a negative calorie content.More calories are protected in their adaptation than consumed.

Fruit and berries

Fruits and berries have a large reserves of fiber, macroeconomic and useful vitamins.They contain tannins, etheric substances that accelerate metabolism.The components consisting of fruits and berries contribute to removing toxins, improving the work of internal organs.All this helps to reduce weight.The menu with proper nutrition for a girl's weight loss must contain fruits such as apples, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C.These factors restore micro -flora in the intestine, accelerate metabolism.Pineapple is considered a strong fat burning fruit due to bromeline content.

However, its miracles are very exaggerated.Bromelain does not help to burn fat, but only helps adapt to various products (dairy products, legumes, meat, fish).Grapefruit removes excess fluid from the body, improves the metabolism of fat.To protect yourself from weight gain, 20 minutes before dessert, you need to eat a product with fiber content.It can be green, soy springs or cabbage leaves.So you will be able to prevent carbohydrates from splitting quickly and as a result of weight gain.

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

2. Food calorie content should be sufficient.

3. The rule, according to what you can't eat after six in the evening, is wrong.

4. Sweet food should only eat in the morning.

5. In order not to eat too much at night, 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 consumption.

9. Refuse release days and hunger.

10. Eat a little green for the dessert.

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

Healthy right menu is fairly simple, but varied.

All meals should take place 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. Omlet made of one egg and a few protein with spinach, 2 kiwi.

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

3. Chicken or turkey disc, steamed, cooked rice, vegetables.

4. Low fat cheesecakes or steaks, syrup.

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

Proper nutrition for weight loss for girls can give you excellent results in the form of slender and fit image.In the early days of this board, the stomach may seem crowded.It is recommended to reduce ordinary parts to not feel weight in the stomach.

Day no.2

1. Oats and lines boiled on water in masses 10: 1, banana.

2. Boiled meat (chicken) or paved tuna.

3. Boiled edge rice with veal, low fat cabbage soup with beef.

4. One grapefruit.

5. One glass of kefir by adding green and flax seeds.

Day number 3

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

2. A few nuts, 5 dates, 1 apple.

3. Small -fat soup to taste, green salad, 1 boiled eggs.

4. Low grain cottage cheese.

5. Pallet or meatballs, steamed, a few fresh cucumbers, leaf salad.

Day no.4

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

2. Cereal cottage cheese ("prostokvashino").

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

4. Fruit salad or dessert from low fat cottage cheese, Jumen Cashew.

5. 1 boiled eggs, kefir by adding chopped dill.

Day no.5

1. Reduced buckwheat, prunes or dates.

2. Light vegetable salad.

3. Salad of eggs, cooked meat (veal), hard cheese, pepper and tomatoes.Use oil or low fat sour cream as a gas station.

4. Baked fish, light vegetable salad.

5. Broacli chicken disk and rice.

Day number 6

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

2. Boiled rice, some nuts, raisins.

3. Soup with turkey turkey, fish equipped in tomato sauce, salad.

4. Ryazhenka.

5. Greeping.

Day number 7

1. Dates are a few pieces, low fat cottage cheese.

2. Light salad of different fruits.

3. Chicken feet cooked without skin, mibberja soup, buckwheat.

4. Lazy cabbage rolls (2 pcs).

5. Hedgehogs made of chopped meat by adding zucchini.

The menu from correct nutrition is very important for girls due to weight loss.Healthy food will help you let go of hated pounds quickly.

Day no.8

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

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

3. Beef, vegetable salad.

4. Greepaldin, pear.

5. Two cucumbers and boiled meat (turkey).

Day no.9

1. Rice porridge boiled on water, 15 g of butter, one orange.

2. Boiled eggs, cucumber, fried bread.

3. Baked Hek (200 g), salad of fresh vegetables.

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

5. Stewed vegetables with baked chicken fillets.

Day no.10

1. Boiled eggs, 1 tomato, potato puree.

2. Rosehip decoction, several tangerines.

3. Bread with cheese pieces, soup by adding mushrooms and rice.

4. Composer Casserole.

5. Sea cabbage and baked pollen.

Day number 11

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

2. World yogurt with honey, bitter coffee.

3. Kooped cabbage with baked fish.

4. Vegetable salad with sour cream dressing.

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

Day no.12

1. Barley porridge cooked on water, 1 banana.

2. Kiwi, Pomelo.

3. Boiled chicken breast, pit of vegetables.

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

5. Kefir (250 ml).

Day no.13

1. Gorky coffee, eggs of eggs.

2. Orange, banana.

3. Baked Champignons, chicken flicks, potatoes.

4. Apple, yogurt.

5. Bake apple with cinnamon (2 pcs), catfish.

Day no.14

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

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

3. Vegetable stewed with dark rice, soup.

4. Casserole with banana.

5. Boiled shrimp, a few fresh cucumbers, one tomato.

In order to correct nutrition for weight loss for girls to give the desired results, it is necessary to clearly monitor the menu and all advice, as well as regular exercise.Description to lose weight for girls when military courses continue after exercise.The first meal after the gym should be after 30-60 minutes.Lost energy can be added with carbohydrate foods (buckwheat, rice and other cereals).Complete the oatmeal with low fat meat, chicken, fish or cottage cheese.Nowadays, you no longer need to spend a lot of time, performing complex and unpleasant home methods.It is much easier to seek the help of real experts - to the Center for Beauty and Health