Adequate nutrition for weight loss for girls

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

What products interfere with adequate nutrition for weight loss?

Girls are interested in which products prevent them from having an elegant figure.In general, we focus on calorie content, preferring options with low energy value.However, the weight is not yet, sometimes additional additional pounds appear.Girls who form the adequate nutrition menu for weight loss should take into account that all products are divided into several categories. The first group is high, the second is highly carved, in the third, a large amount of fat prevails.All these products can be both high and low in calories. The most dietary option will result if you use vegetables in a fresh salad.How harmful products affect our weight:

• In the event that he spends less calories than he consumes, the difference will be deposited in the form of fat cells.
• To improve the taste, harmful products are filled with a lot of carbohydrates and fast fats.In this case, the number of useful elements is minimized.Excessive consumption of such foods leads to weight gain.
• North foods in large quantities contribute to a slowdown in metabolism.Such food quickly becomes fat deposits.

Most girls believe that vegetables are the best food when losing weight.However, not all products of these crops are very useful.For example, potatoes have a high glycemic index (GI), because carbohydrates quickly become adipose tissue.Potato dishes can only be eaten along with products with low IG.The girl, which constitutes the appropriate nutrition menu to lose weight, we recommend that you do not completely exclude some foods, considered harmful.For example, abandoning chocolate, it will reduce the level of serotonin (hormonal happiness) in the blood.In its absence, stress, apathetic depression and may even appear.By eating certain foods, the measure must be observed.It is also important to lose weight to choose the correct way to cook food.

Could be:

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

You can always remain in good shape, excluding several marinads, sausages and fast food from your daily diet.This meal can lead to a faster set of additional pounds.

What products are the basis of adequate nutrition for weight loss for girls?

Weight Products

What should include an adequate nutrition program for weight loss for girls?The best option of protein products is fish.It contains omega-3 and 6 fatty acids necessary for our body, phosphorus, fluorine, iodine, vitamins A, E, D. by the amount of fat, the fish can be divided into three types:

1. Fat (more than 8 %).Calorias content: 110-145 kcal per 100 g of product.For example, fish from the Sturgeon family, horse, halibus, eel.
2. With average fat content (4–8 %).Calorias content: 100-145 kcal per 100 g of product.This group includes sea hanger, low -fat herring, tent, pink salmon, lucio hanger, trout.
3. Little Fat Fish (4 %).Calorias content: 75-100 kcal per 100 g of product.This is a cod, Perca del Río, Hek, Platija, Besugo, Lucio.

Girls who want to make an adequate nutrition menu to lose weight, we recommend that you include low fat content options in the diet.It is worth abandoning smoked and fried fish.Cooking methods: Steamed, grilled, bake.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.Of the meat, it is worth choosing a turkey or chicken.They have many proteins and contain less calories and fats than pork.The calorie content value of the chicken breast per 100 g of the product is 113 kcal.The elements present in the bird fillet purify the liver of the fats, improve the metabolism of the fats.The squirrels that are in chicken and turkey help increase the beautiful muscles.Use eggs in your diet.This product has a calorie content of 70–80 kcal, serves as a source of protein that the body absorbs well.The egg contains 12 different types of vitamins (B, D, E and others), gives satiety.

Balls

The girl, which constitutes the appropriate nutrition menu for weight loss, must pay special attention to nuts.This product has quite high calorie content, but it is perfect for small snacks.The nuts are quickly saturated, it is convenient to take them with them.They are very useful for the skin, improve metabolic processes.

Daily nuts of nuts:

• Peanuts - 10-12 PCs.;

• Almonds - 22 PCs.;

• Cedro - 50 g;

• Greaks - 2 PC.

Vegetables and herbs

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

• CucumbersCalorias 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.Calorias content: 22 kcal per 100 g of product.It contains a lot of folic acid, fiber, as well as vitamins K, B, A, Tiamina, Riboflavin.The cabbage helps to lose extra pounds, increases resistance, restores blood sugar.
• Another vegetable for the adequate nutrition menu of girls when losing weight is carrots.Content calorie-32 kcal per 100 g.It contains beta -carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
• TomatoesCalorias content - 20 kcal per 100 g.These vegetables improve metabolism, reduce cholesterol, avoid tumors.
• Beet.The calorie content - 42 kcal per 100 g.The product has laxative and diuretic properties, contains betaine that regulates fat metabolism and improves the absorption of animal proteins.
• Bulgarian pepper.Calorias 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.Calorias content - 102 kcal per 100 g.It has many proteins, antioxidants, trace elements.Beans avoid complete starch absorption and also stimulates the production of a special hormone that reduces appetite.
• Ceryry - 18 kcal per 100 g.This vegetable has components that clean and rejuvenate the body.The celery also gives vigor, relaxes the nervous system.
• The appropriate nutrition for a week for the weight loss of girls should include zucchini.Its caloric content-23 kcal per 100 g.This vegetable improves intestinal motility, restores the normal balance of salt from water.
• Pumpkin.The calorie content - 25 kcal per 100 g.The product accelerates metabolism, strengthens bone tissues.
• Enelito, parsley, basil, turnip, leave salad, coriander, onions, garlic have negative calories content.More calories are spent on their assimilation than that consumed.

Fruits and berries

Fruits and berries have large fiber, macroe elements and useful vitamins.They contain tannins, etheric substances that accelerate metabolism.The elements that make up fruits and berries contribute to the elimination of toxins, improve the work of the internal organs.All this helps reduce weight.The adequate nutrition menu for the weight loss of a girl must contain fruits such as an apple, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C. These elements restore intestinal microflora, accelerate metabolism.Pineapple is considered a strong fruit that burns fat due to the content of the bromelaine.

However, its miraculous properties are very exaggerated.Bomelain does not help burn fat, but only helps the assimilation of several products (dairy, legumes, meat, fish).Grapefruit eliminates excess body fluid, improves fat metabolism.To protect yourself from weight gain, 20 minutes before dessert you need to eat a product with fiber content.It can be vegetables, soy shoots or cabbage leaves.Therefore, it can avoid the rapid carbohydrate division process and, as a result, weight gain.

1. The morning must start with an abundant and useful breakfast.

2. The calorie content of the food should be sufficient.

3. The rule, according to which it cannot eat after six at night, is wrong.

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

5. Not to eat in excess at night, you must 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. Does not limit protein intake.

9. Reject the days of download and hunger.

10. Before dessert, eat some vegetation.

Adequate nutrition for girls weight loss: menu for 14 days

A healthy correct menu is quite simple, but diverse.

All meals must occur at a given time:

1. Breakfast 08: 00–09: 00.

2. Bocadillo 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. Omits an egg and several proteins with spinach, 2 kiwi.

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

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

4. Cheese pages or low fat, syrup.

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

The adequate nutrition for weight loss for girls can provide excellent results in the form of a thin and tight figure.In the first days of this regime, the stomach may seem full.It is recommended to reduce the usual portions not to feel heaviness in the stomach.

Day No. 2

1. Oatmeal and linen gachas cooked in water in shares of 10: 1, banana.

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

3. Brown rice with veal, low -fat cabbage soup with the addition of beef.

4. A grapefruit.

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

Day number 3

1. LOOF Becoming saucepan, espresso coffee without sugar and milk.

2. Several nuts, 5 dates, 1 apple.

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

4. Low grain cabin cement in fat.

5. Palets or meatballs, steamed, several fresh cucumber, leaf salad.

Day No. 4

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

2. Cottage cheese ("prostakvashino").

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

4. Salad or dessert of low -grease cabin cheese, júmene anacardos.

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

Day No. 5

1. Wanned Buck Warry, plum or dates.

2. Light vegetable salad.

3. An egg salad, boiled meat (veal), hard cheese, pepper and tomatoes.Use oil or sour cream in fats as a service station.

4. Baked fish, light vegetable salad.

5. Chicken dish and brocli rice.

Day number 6

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

2. Boiled rice, several nuts, 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 cottow saucepan.

2. Light salad of different fruits.

3. Boiled chicken leg, bribes soup, sarracene wheat.

4. Rolls of lazy cabbage (2 pcs.).

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

The appropriate nutrition menu is very important for girls for weight loss.Healthy food will help you quickly drop the kilograms hate.

Day No. 8

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

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

3. Meat broth, vegetable salad.

4. Pomelo, pear.

5. Two cucumbers and boiled meat (turkey).

Day No. 9

1. Cooked rice gachas on water, 15 g of butter, an orange.

2. Boiled egg, cucumber, fried bread.

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

4. Green apple, herbal tea, cottage cheese.

5. Stewed vegetables with baked chicken fillet.

Day No. 10

1. Boiled egg, 1 tomato, potato puree.

2. Decoction of roses, several mandarins.

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

4. Cottage cheese.

5. Marine cabbage and baked pollen.

Day number 11

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

2. Homemade yogurt with honey, bitter coffee.

3. Cooped cabbage with baked fish.

4. Vegetable salad with sour cream dressing.

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

Day No. 12

1. Barley gachas cooked in water, 1 banana.

2. Kiwi, Pomelo.

3. Boiled chicken breast, vegetable pan.

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

5. Kefir (250 ml).

Day No. 13

1. Gatchy coffee, egg omelette.

2. Orange, banana.

3. Baked mushrooms, chicken fillet, potatoes.

4. Apple, yogurt.

5. Baked apples with cinnamon (2 PCs), cottage cheese.

Day No. 14

1. Cooked oatmeal in the water, a little honey, 1 banana.

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

3. Stewed vegetables with dark rice, soup.

4. Casserole with a banana.

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

For adequate nutrition for weight loss so that girls give the desired result, it is necessary to clearly observe the menu and all recommendations, as well as perform physical exercises regularly.Lighting to lose weight for girls when classes in simulators continue after training.The first meal after the gym should be after 30-60 minutes.Lost energy can be replenished with carbohydrate foods (Saracen wheat, rice and other cereals).Complete the porridge with low fat, chicken, fish or cottage meat.Today, it does not have to spend much time, performing complex and unpleasant procedures at home.It is much easier to seek help from real professionals, to the beauty and health center.