Proper diet for weight loss for girls

All girls want to be slim and attractive. However, a good figure is impossible to achieve, if your diet a lot of fat and unhealthy products. Eating properly, you will be able to improve their health: to improve vitamin and mineral balance to improve the condition of skin, hair, nails.

the rejection of harmful products

What foods interfere with healthy diet for weight loss

Girl is fairly interested in what foods interfere with them to have a graceful figure. Usually we orientirueshsya calorie content, preferring options with low energy value. However, the weight still does not go away, sometimes even additional weight. Girls, constituting the menu of proper nutrition for weight loss, you need to consider that all the products are divided into several categories. The first group – the high-protein, second – high carbohydrate, and the third is dominated by variants with a large amount of fat. All these products can be both high-and low-calorie. The dietary option you get when you eat vegetables in a fresh salad. As harmful products that affect our weight:

  • In the case where you spend fewer calories than you consume, the difference will be deposited in the form of fat cells.
  • To improve the taste of unhealthy foods are filled with a lot of fast carbohydrates and fats. The number of useful elements is minimized. Excessive consumption of such food leads to weight gain.
  • Unhealthy food in large quantities to slow the metabolism. Such foods are quickly converted into body fat.

Most girls thinks that vegetables are the best food for weight loss. However, not all products of these crops are so useful. For example, potatoes have a high glycemic index (GI), by which carbohydrates are rapidly converted into fat tissue. Potato dishes can be eaten only together with food with low GI. The girl, part of menu, healthy eating for weight loss, we suggest not completely eliminate certain foods that are considered harmful. For example, not having chocolate, you will reduce the level of serotonin (happiness hormone) in the blood. In its absence, can appear, stress, lethargy and even depression. Eating certain foods, you need to comply with the measure. Also in losing weight, it is important to choose the right method of cooking.

difficult choice

It can be:

  • Cooking.
  • Baking.
  • Eating raw foods (vegetables, salads).

Always stay in good form, eliminating from your daily diet various pickles, sausages, and fast food. This food is most quickly it may lead to the recruitment of extra pounds.

What foods are the Foundation of correct nutrition for weight loss for girls

Protein foods for weight loss

That must include nutrition programs for weight loss for girls? The best option of protein foods – fish. It contains our body needs fatty acids omega-3 and 6, phosphorus, fluorine, iodine, vitamins a, E And D. the number of fat fish can be divided into three types:

  1. Fat (over 8 %). Calorie – 110-145 kcal per 100 g of product. For example, fish in the sturgeon family, mackerel, halibut, eel.
  2. With medium fat (4-8 %). Calorie – 100-145 kcal per 100 g of product. This group includes sea bass, lean herring, carp, salmon, perch, trout.
  3. Fish low fat (4 %). Calorie – 75-100 kcal per 100 g of product. This is cod, river perch, whiting, flounder, bream, pike.

The girls, wishing to make the menu healthy eating for weight loss, we suggest to include in the diet options low fat. Should give up smoked and fried fish. The methods of cooking steamed, grilled, roasting. However, a large emphasis on fish dishes do not need, as an excessive amount of useful elements can be harmful. Consume fish can be up to four times a week. Meat should choose Turkey or chicken. They have a lot of protein, and they contain less calories and fat than pork. The caloric value of chicken breast per 100 g of product 113 kcal. Elements present in poultry fillets, cleanse the liver from fat, improve fat metabolism. Proteins that are composed of chicken and Turkey, helping to build beautiful muscles. Use in your diet eggs. This product has a caloric content of from 70-80 kcal, is a source of proteins which are well absorbed by the body. The egg contains 12 different types of vitamins (C, D, E and others), gives satiety.

Nuts

The girl component of the menu of proper nutrition for weight loss, should pay special attention to the nuts. This product has a fairly high calorie, but it is perfect for little snacks. Nuts fill you up quickly, it is convenient to take with you. They are very useful for the skin, improve metabolism.

avoiding harmful food

Daily intake of nuts:

  • peanuts – 10-12 PCs;

  • almonds – 22 PCs.;

  • cedar – 50 g;

  • walnuts – 2 PCs.

Vegetables and herbs

The main products for slim figure – a variety of vegetables. Most of them have little calories (except for starchy), a lot of fiber, vitamins and minerals. What vegetables to include in the diet when losing weight:

  • Cucumbers. Calorie – 15 kcal per 100 g of product. In cucumber contains vitamins b, C as well as potassium and enzymes, which improve motor function of the intestine.
  • Cabbage. Calorie – 22 kcal for 100 g of product. It contains a lot of folic acid, fiber, and vitamins K, A, thiamine, Riboflavin. Cabbage helps to quickly lose weight increases stamina, restores normal blood sugar.
  • Another vegetable to the menu proper nutrition of girls for weight loss – carrots. Calories – 32 calories per 100 g. it contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
  • Tomatoes. The caloric content is 20 kcal per 100 g. These vegetables improve metabolism, lower cholesterol, prevent the formation of tumors.
  • Beet. Energy value – 42 kcal per 100 g. the Product has laxative and diuretic properties, betaine, regulating the metabolism of fats and improves the absorption of animal protein.
  • Bulgarian pepper. Calorie – 23-28 kcal per 100 g. it contains the largest amount of vitamin C. This vegetable accelerates weight loss, prevents hair loss, prevents thrombosis, improves the condition of skin, hair, nails.
  • Beans. Calories – 102 calories per 100 g. it has a lot of protein, antioxidants, and micronutrients. Beans inhibits the full absorption of starch and also stimulates the production of specific hormone that reduces appetite.
  • Celery – 18 kcal per 100 g of This vegetable is composed of components, cleansing and rejuvenating the body. Also celery invigorates and relaxes the nervous system.
  • Proper nutrition for weight loss girls have to involve zucchini. Its calorie content is 23 kcal per 100 g of This vegetable improves intestinal peristalsis, restores normal fluid balance.
  • Pumpkin. Calories – 25 calories per 100 g. Product speeds up metabolism, strengthens bone tissue.
  • Dill, parsley, Basil, turnip, lettuce, cilantro, onions, garlic have a negative calorie content. On their learning spend more calories than consumed.

Fruits and berries

diet and sport

Fruits and berries have large amounts of fiber, macronutrients, vitamins. They contain tannin, essential nutrients, accelerating the metabolism. The items included fruits and berries, eliminate toxins, improve the functioning of internal organs. All this contributes to weight reduction. Menu of proper nutrition for weight loss girls must contain fruits like Apple, pineapple and grapefruit. Apples have pectin, folic acid, vitamin C. These elements restore the microflora of the intestine, speed up the metabolism. Pineapple is considered a strong fat-burning fruit due to its content of bromelain.

But its miraculous properties are very exaggerated. Bromelain is not conducive to fat loss, but only helps in the absorption of different foods (dairy, legumes, meat, fish). Grapefruit removes from the body excess fluid, improves fat metabolism. To protect yourself from gaining weight, 20 minutes before dessert you need to eat a product with fiber. It can be greens, soy sprouts or cabbage leaves. So you will be able to prevent the rapid breakdown of carbohydrates and, consequently, weight gain.

  1. Morning should start with a hearty and healthy Breakfast.

  2. Calorie intake should be sufficient.

  3. The rule that you can not eat after six in the evening, is incorrect.

  4. Sweet foods is to eat only in the morning.

  5. To avoid overeating in the evening, you need to eat enough food every day.

  6. Every day should drink two liters of water.

  7. Don't eat foods with "empty" calories.

  8. Don't limit your protein intake.

  9. Refrain from fasting days and fasting.

  10. Before dessert, eat some greens.

Proper diet for weight loss women menu for 14 days

Healthy menu is quite simple, but diverse.

All meals must occur 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 # 1

  1. A one-egg omelet and a few proteins with spinach, 2 kiwi.

  2. Bread baked in the toaster oven, or a fresh diet, 2-4 slices of cheese.

  3. Cutlets of chicken or Turkey, steamed rice, vegetables.

  4. Low-fat cheese or casserole, syrup.

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

Proper diet for weight loss for girls can bring you great results in a slim and toned figure. In the first few days of this regime, the stomach may feel full. It is recommended to cut the usual portion in order not to feel heaviness in the stomach.

Day # 2

useful products
  1. Oat and Flaxseed porridge made with water in mass proportions of 10:1, banana.

  2. Boiled meat (chicken) or canned tuna.

  3. Boiled brown rice with beef, low-fat soup with beef.

  4. One grapefruit.

  5. One Cup of yogurt with herbs and flax seeds.

Day # 3

  1. Low-fat casserole of cheese, espresso without sugar and milk.

  2. A few walnuts, 5 dates, 1 Apple.

  3. Low-fat soup to your taste, green salad, 1 boiled egg.

  4. Low-fat cottage cheese.

  5. Cutlets or meatballs, steamed some fresh cucumbers, lettuce.

Day # 4

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

  2. Curd graining ("Buttermilk").

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

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

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

Day # 5

  1. Steamed buckwheat, prunes or dates.

  2. Light vegetable salad.

  3. Egg salad, boiled meat (beef), cheese, peppers, and tomatoes. Seasoning use butter or low-fat sour cream.

  4. Baked fish, light vegetable salad.

  5. A dish of chicken with broccoli and rice.

Day # 6

  1. Fried eggs (without adding oil), a couple of slices of cheese, spinach.

  2. Cooked rice, few nuts, raisins.

  3. Soup with meatballs Turkey, fish, cooked in tomato sauce, salad.

  4. Fermented baked milk.

  5. Grapefruit.

Day # 7

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

  2. Light salad with different fruits.

  3. Chicken thigh cooked without skin, soup, pickle, buckwheat.

  4. Lazy cabbage rolls (2 PCs).

  5. Hedgehogs of minced meat with the addition of zucchini.

Menu of of proper nutrition is very important to girls for weight loss. Healthy eating will help you quickly lose the hated kilograms.

cottage cheese with fruit

Day # 8

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

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

  3. Beef broth, vegetable salad.

  4. Grapefruit, pear.

  5. Two cucumber and boiled meat (Turkey).

Day # 9

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

  2. Boiled egg, cucumber, fried bread.

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

  4. Green Apple, tea with herbs, cheese.

  5. Steamed vegetables with baked chicken.

Day # 10

  1. Boiled egg, 1 tomato, mashed potatoes.

  2. A decoction of rose hips, a few tangerines.

  3. The bread with cheese slices, soup with the addition of mushrooms and rice.

  4. Cheese casserole.

  5. Seaweed and roasted Pollock.

Day # 11

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

  2. Homemade yogurt with honey, bitter coffee.

  3. Sauerkraut with baked fish.

  4. Vegetable salad with a dressing of sour cream.

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

Day # 12

  1. Barley porridge, cooked with water, 1 banana.

  2. Kiwi, pomelo.

  3. Boiled chicken breast, casserole of vegetables.

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

  5. Kefir (250 ml).

Day # 13

healthy eating
  1. Bitter coffee, scrambled eggs.

  2. Orange, banana.

  3. Baked mushrooms, chicken, potatoes.

  4. Apple, yogurt.

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

Day # 14

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

  2. Tea with herbs and lemon, to the message of walnuts, 1 Apple.

  3. Vegetable stew with dark rice, soup.

  4. Pudding with banana.

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

To proper nutrition for weight loss for girls gave the desired result, you must strictly adhere to a menu and recommendations, and regular physical exercise. Food rules for weight loss for girls when training on simulators continue after a workout. The first meal after the gym should be 30-60 minutes. Lost energy can be replenished with carbohydrate food (buckwheat, rice and other cereals). Add cereal low-fat meat, chicken, fish or cottage cheese. These days do not have to spend much time performing difficult and unpleasant treatments at home. Much easier to ask for help true professionals – in centre health and beauty