Proper nutrition due to weight loss for girls

All girls want to be slender and attractive.However, a good number cannot be achieved if your diet is high in fat and harmful products.You can strengthen your health correctly by eating: to determine vitamin-mineral balance, to improve skin, hair and nail condition.

What products disturb the proper diet for weight loss

Girls are rightly interested in which products prevent them from having an elegant figure.Usually we focus on calorie intake, preferring opportunities with low energy value.However, the weight still does not leave, sometimes even extra pounds occur.Girls who make up a proper nutrition menu to lose weight should take into account that all products are divided into several categories. The first group is high, the second is very carved, the third, and is dominated by a lot of fat.All of these products can be both high and low in calories. The most dietary option will appear if you use vegetables in a fresh salad.How harmful products affect our weight:

• In the event that you spend less calories than you are taking, the difference will be deposited in fat cells.
• Harmful products are filled with many fast carbohydrates and fat to improve the taste.In this case, the number of useful elements is reduced.Excessive consumption of such food leads to weight gain.
• Harmful food in large quantities contributes to slowing metabolism.Such food is quickly converted into fat deposits.

Most girls think that vegetables are the best food when losing weight.However, not all products of these plants are so useful.For example, potatoes have a high glycemic index (GI), which causes carbohydrates to quickly turn into adipose tissue.Potato dishes can only be eaten with products that are low.A girl who forms a proper nutrition menu to lose weight is advised not to completely reject the food that is considered harmful.For example, giving up chocolate completely, the level of serotonin (hormone happiness) in the blood will decrease.In the absence, stress, apathetic and even depression can occur.When eating certain foods, the product should be seen.It is also important to lose weight to choose the right cooking method.

It may be:

• Cooking.
• Baking.
• The use of products is green (vegetable salad).

You can always stay in good shape, except for various marinades, sausages and fast food from your daily diet.This food can cause an extra pound set faster.

What products are the basis for proper nutrition to lose weight for girls

Weight protein products

Who should include a proper nutrition program for girls?The best choice for protein products is fish.It contains omega-3 and 6 fatty acids needed for our body, phosphorus, fluoride, iodine, vitamins A, E, D. Due to the amount of fat fish can be divided into three types:

1. Fat (more than 8 %).Calorie content - 110–145 kcal 100 g product.For example, the Fish of the Sturgeon family, mackerel, halibus, eel.
2. With average fat (4-8 %).Calorie content - 100-145 kcal per 100 g of product.This group includes sea perch, low fat herring, carp, pink salmon, pike perch, trout.
3. Small fat fish (4 %).Calorie content - 75-100 kcal 100 g product.These are cod, river perch, hek, flounder, cardboard, pike.

Girls who want to perform a proper nutrition menu to lose weight, we advise you to include a low fat content in your diet.It is worth giving up smoked and fried fish.Cooking methods - evaporate, grill, bake.However, it is not necessary to pay much attention to fish dishes, as too much useful elements can even be harmful.You can take fish no more than four times a week.It is worth choosing a turkey or chicken from meat.They are high in protein and contain less calories and fat than pork.Chicken breast calorie content value per 100 g of product is 113 kcal.The elements in the bird fillet cleanse the liver from fat, improve fat metabolism.Chicken and turkey squirrels help to increase beautiful muscles.Use eggs in your diet.This product has a calorie content of 70-80 kcal, a source of protein that is well absorbed by the body.The egg contains 12 different types of vitamins (B, D, E, etc.), providing satiety.

Nuts

A girl who forms a proper nutrition menu to lose weight should pay special attention to the nuts.This product has quite a lot of calories, but it is perfect for small snacks.The nuts are quickly saturated and convenient to take them with you.They are very useful for the skin, improve metabolic processes.

Daily nut nuts:

• Peanuts - 10-12 pieces;

• almonds - 22 pcs.;

• Cedar - 50 g;

• GRAKS - 2 pcs.

Vegetables and herbs

The main products of the slender figure are various vegetables.Most of them contain a small amount of calories (the exception is starch), high in fiber, vitamins and trace elements.What kind of vegetables should be included in the diet when you lose weight:

• Cucumbers.Calorie content - 15 kcal per 100 g of product.Cucumbers contain B vitamins, C, as well as potassium and enzymes that improve the intestinal motor function.
• Cabbage.Calorie content - 22 kcal 100 g of product.It is rich in folic acid, fiber as well as vitamins K, B, A, thiamine, riboflavin.Cabbage helps to lose extra pounds quickly, increases endurance, restores blood sugar.
• Another vegetable is a carrot of proper girls' nutrition menu.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, and prevent tumors.
• Beetroot.Calorie 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 protein.
• Bulgarian pepper.Calorie content - 23-28 kcal per 100 g.It contains the highest amount of vitamin C C. This vegetable weight accelerates weight loss, prevents baldness, prevents thrombosis, improves skin, hair and nail condition.
• Beans.Calorie content - 102 kcal per 100 g.It is rich in protein, antioxidants, trace elements.The beans protect against the complete absorption of starch and also stimulate the production of a special hormone that reduces appetite.
• Celery - 18 kcal per 100 g.This vegetable contains components that cleanse and rejuvenate the body.Celery also forces them to translate and relax the nervous system.
• Proper nutrition for a week for girls should be zucchini.Its calorie content-23 kcal per 100 g.This vegetable improves intestinal mobility and restores normal water salt balance.
• Pumpkins.Calorie content - 25 kcal per 100 g.The product accelerates metabolism and strengthens bone tissue.
• Dill, parsley, basil, turnip, leaf salad, coriander, onion, garlic contain negative calories.More calories are spent on their assimilation than consumed.

Fruits and berries

Fruits and berries have high fiber, macrocorecrol and useful vitamins.They contain tannins, essential substances that accelerate metabolism.The elements that make up the fruit and berries contribute to the removal of toxins, and improve the work of the internal organs.All this helps to reduce weight.Proper nutrition menu to lose a girl's weight must contain fruit such as apple, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C. These elements restore the intestinal microflora, accelerate metabolism.Pineapples are considered to be strong fat burning fruits due to the amount of bromelain.

However, its magical properties are very exaggerated.Bromelain does not help burn fat, but only helps to absorb a variety of products (milk, legumes, meat, fish).Grapefruit removes excess fluid from the body and improves fat metabolism.To protect yourself from weight gain, 20 minutes before dessert, you need to eat a product containing fiber.These can be greens, soy sprouts or cabbage leaves.So you will be able to prevent the process of rapid carbohydrate division and a weight gain.

1. The morning should start with a sincere and useful breakfast.

2. Calories of food should be sufficient.

3. The rule by which you cannot eat after six in the evening is wrong.

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

5. You need to eat enough food during the day to avoid eating in the evening.

6. You should drink two liters of water each day.

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

8. Do not limit yourself to protein intake.

9. Give up landing days and fasting.

10. Eat some greenery before dessert.

Proper nutrition for girls to lose weight: menu 14 days

A healthy correct menu is quite simple but diverse.

All meals should take place at a time:

1. Breakfast 08: 00-09: 00.

2. Snack at 10:00 am - 11:00.

3. Lunch at 1:00 to 4:00 pm.

4. Snack at 4:00 pm - 7pm.

5. Dinner at 6:00 pm - 7pm.

Day no.1

1. Omlet from one egg and a few protein with spinach, 2 kiwi.

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

3. Chicken or turkey cutlets, cooked, cooked rice, vegetables.

4. Low fat cheese cakes or stew, syrups.

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

Proper nutrition that girls lose weight can produce great results in the form of slender and proper shape.During the first days of this regime, the stomach may look overcrowded.It is recommended to reduce normal portions so that the stomach does not feel difficult.

Day 2

1. Oats and flax porridge cooked on water, mass 10: 1, bananas.

2. Cooked meat (chicken fillet) or tuna football.

3. Cooking brown rice with veal, low -fat cabbage soup, adding beef.

4. One grapefruit.

5. One glass of kefir adding greenery and flax seeds.

3 day number

1. Cottage cheese, espresso coffee without sugar and milk.

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

3. Small oily soup to your liking, green salad, 1 boiled egg.

4. Low fat grain curd.

5. Pallet or cutlets, evaporated, a few fresh cucumbers, leaf salad.

Day 4

1. Bread baked in a toaster, a few pieces of cheese or high quality sausages (one in two).

2. Grain curd ("prostokvashino").

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

4. Fruit salad or dessert of low fat cottage cheese, jumen cashews.

5. 1 boiled egg, kefir, adding sliced dill.

Day 5

1. Wonbed Gyck, plums or dates.

2. Lightweight vegetable salad.

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

4. Fried fish, light vegetable salad.

5. Broacli chicken dish and rice.

6 day number

1. When baking eggs (without adding oil), a couple of pieces of cheese, spinach.

2. Cooking rice, a few nuts, raisins.

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

4. Ryazhenko.

5. Grapefruit.

Daily number 7

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

2. Light different fruit salad.

3. Chicken leg is boiled without skin, bribes soup, buckwheat.

4. Lazy cabbage rolls (2 pieces).

5. Hedgehogs made of minced meat by adding zucchini.

The proper nutrition menu is very important for girls to lose weight.Healthy food will help you lose hated kilograms quickly.

Day 8 no.8

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

2. Low fat curd 80 g, 15 g of honey.

3. Beef broth, vegetable salad.

4. Grapefruit, pear.

5. Two cucumbers and cooked meat (turkey).

Day no.9

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

2. Boiled egg, cucumber, fried bread.

3. Fried hek (200 g), fresh vegetable salad.

4. Green apple, herbal tea, cottage cheese.

5. Stewed vegetables with fried chicken fillet.

Day 10 no.10

1. Boiled egg, 1 tomato, potato puree.

2. Decoction of the result, a few tangerines.

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

4. Cottage Casserole.

5. Sea cabbage and baked pollen.

Daily number 11

1. St.

2. Home yogurt with honey, bitter coffee.

3. Cabs with fried fish.

4. Vegetable salad with sour cream sauce.

5. A couple of fresh cucumbers, fried chicken fillet with grated cheese.

Day no.12

1. Barley porridge cooked on water, 1 banana.

2. Kiwi, pomelo.

3. Cooked chicken breast, vegetable dish.

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

5. Kefir (250 ml).

Day 13

1. Gorky coffee, omelette of eggs.

2. Orange, banana.

3. Bake Champignons, Chicken fillet, potatoes.

4. Apple, Yogurt.

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

Day no.14

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

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

3. Vegetables stewed with dark rice, soup.

4. Casserole with banana.

5. Cooked shrimp, a couple of fresh cucumbers, one tomato.

In order for girls to lose weight properly, to give the desired result, it is necessary to clearly monitor the menu and all recommendations, as well as regular exercise.Lighting to lose weight for girls when the workout continues with exercise activities.The first meal after the gym should be 30-60 minutes.Lost energy can be supplemented with carbohydrate food (buckwheat, rice and other grains).Fill the porridge with low fat meat, chicken, fish or curd.Nowadays, you no longer have to spend a lot of time at home complex and unpleasant procedures.It is much easier to turn to real professionals - to the Center for Beauty and Health