Nutrition for weight loss for girls

All girls want to be thin and attractive.However, a good figure cannot be obtained if your diet has too much fat and harmful products.The right meal can strengthen your health: to create a vitamin-mineral balance, to improve the condition of the skin, hair, nails.

Which products intervene in the right nutrition for weight loss?

Girls rightly prevent which products of products from having an elegant figure.Usually we focus on calorie content, we prefer options with low energy value.However, the weight is still inseparable, sometimes even extra pounds occurs.Girls, who make up the suitable diet menu for weight loss, should consider that all products are divided into various categories. The first group is highly high, the second is carved at a high rate, the third, large amount of fat prevails.All these products can be both high and low calorie. If you use vegetables in a fresh salad, the most diet option will emerge.How harmonious products affect our weight:

• When you spend less calories than you consume, the difference will accumulate in the form of fat cells.
• To improve the taste, harmful products are filled with a large number of fast carbohydrates and fat.In this case, the number of useful elements is minimized.Excessive consumption of such foods leads to weight gain.
• Large amounts of harmful food contribute to the slowdown in metabolism.Such foods are rapidly converted to fat deposits.

Most girls believe that vegetables are the best food when losing weight.However, all products of these crops are not so useful.For example, there is a high glycemic index (GI) of potatoes, because carbohydrates rapidly turn into adipose tissue.Potato dishes can only be eaten with low GI products.The girl who constitutes the appropriate nutrition menu for weight loss, we recommend that you do not completely exclude food that is considered harmful.For example, you will reduce the level of serotonin (hormone happiness) in the blood, which completely abandons chocolate.Stress, indifferent and even depression may occur in its absence.Precautions should be observed when eating certain foods.It is also important to lose weight to choose the right way to cook.

It could be:

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

You can always stay in good condition except for various marinades, sausages and fast food from your daily diet.This food can lead to a faster series of extra weight.

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

Weight Protein Products

Should it include a nutrition program suitable for weight loss for girls?The best option of protein products is fish.Our body contains omega-3 and 6 fatty acids necessary for our phosphorus, fluorine, iodine, a, e, d vitamins.With the amount of oil, fish can be divided into three types:

1. Oil (more than 8 %).Calorie content - 110-145 kcal per 100 g product.For example, myrtle fish, mackerel, halibus, snake fish.
2. With average fat content (4-8 %).Calorie content - 100-1 per 100 g product 100-145 kcal.This group includes sea bass, low -fat herring, carp, pink salmon, pique sea bass, trout.
3. Small fat fish (4 %).Calorie content - 75-100 kcal per 100 g product.This is a cod, river sea bass, physician, pin fish, chipura, pike.

Girls who want to make a suitable diet menu for weight loss, we recommend you to add options with low oil content to the diet.Smoked and fried fish are worth leaving.Cooking methods - steamed, grilled, cooking.However, it is not necessary to give great importance to fish dishes, as even excessive useful elements may damage.You can consume fish four times a week.It is worth choosing a turkey or chicken from meat.There are too many proteins and pork contains less calories and fat.The value of the calorie content of the chicken breast per 100 g is 113 kcal.The elements in the bird fillet purify the liver from oils and improve fat metabolism.Chicken and turkey squirrels help increase beautiful muscles.Use eggs in your diet.This product has 70-80 kcal calorie content, serves as a source of protein absorbed by the body.Eggs contain 12 different types of vitamins (B, D, E and others), giving satiety.

Hazelnut

The girl who constitutes the appropriate diet menu for weight loss should pay attention to the nuts.This product has a very high calorie content, but is perfect for small snacks.The hazelnuts are quickly saturated, it is suitable to take them with you.They are very useful for the skin, improve metabolic processes.

Daily Hazelnut Hazelnut:

• Peanut - 10-12 pieces;

• Almond - 22 pieces;

• cedar - 50 g;

• Greaks - 2 pieces.

Vegetables and herbs

The main products for a thin figure are various vegetables.Most of them have a small calorie content (exceptional starch), too much fiber, vitamins and trace elements.Which vegetables should be included in the diet when losing weight:

• Cucumber.Calorie content - 15 kcal per 100 g product.Cucumbers contain B vitamins, potassium and enzymes that improve the motor function of C and intestine.
• Cabbage.Calorie content - 22 kcal per 100 g product.It contains too much folic acid, fiber and K, B, A, tiamine, riboflavin vitamins.Cabbage helps to lose extra weight, increase durability, restore blood sugar.
• Another vegetable is carrot for the correct nutrition menu of girls while losing weight.Calorie content-32 kcal per 100 g.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.Calorie content - 42 kcal per 100 g.The product contains laxative and diuretic properties, contains betaine that regulates fat metabolism and improves the absorption of animal proteins.
• Bulgarian pepper.Calorie content - 23-28 kcal per 100 g.It contains the highest amount of vitamin C.This vegetable accelerates weight loss, prevents baldness, prevents thrombosis, improves the condition of skin, hair, nails.
• Bean.Calorie content - 102 kcal per 100 g.It has a lot of protein, antioxidant, trace elements.Bean prevents the starch completely absorbed and also stimulates a special hormone production that reduces appetite.
• Celery - 18 kcal per 100 g.This vegetable has components that remove and rejuvenate the body.Celery also gives vitality, relieves the nervous system.
• For girls' weight loss, the proper diet should contain pumpkin for a week.Calorie content per 100 g-23 kcal.This vegetable improves the intestinal motility, restores normal water salt balance.
• Courgette.Calorie content - 25 kcal per 100 g.The product accelerates metabolism and strengthens bone tissues.
• Dill, parsley, basil, turnip, leaf salad, coriander, onion, garlic has negative calorie content.More calories are spent than consumed in assimilation.

Fruit and strawberry

Fruits and fruits have large fiber, macro elements and convenient vitamin reserves.Tannins that accelerate metabolism contain etheric substances.The elements that make up fruits and fruits contribute to the removal of toxins and improve the work of the internal organs.All this helps to reduce weight.For a girl's weight loss, the right nutrition menu should contain fruits such as apples, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C.These elements restore intestinal microflora and accelerate metabolism.Pineapple is considered a strong fat fruit due to its bromelaine content.

However, the miraculous properties are very exaggerated.Bromelain does not help burn fat, but only helps the assimilation of various products (milk, legumes, meat, fish).Grapefruit removes excess liquid from the body and improves fat metabolism.To protect yourself from weight gain, you need to eat a product with fiber content 20 minutes before the dessert.Greens, soy sprouts or cabbage leaves can be.Thus, you can prevent the rapid division of carbohydrates and as a result weight gain.

1. It should start with a satisfying and convenient breakfast in the morning.

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

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

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

5. In order not to eat in the evenings, you need to eat enough food during the day.

6. You need to drink two liters of water every day.

7. Do not use "empty" calorie products.

8. Do not limit protein intake.

9. Reject the unloading days and hunger.

10. Eat a little greenery before dessert.

Suitable for girls' weight loss: Menu for 14 days

A healthy right menu is quite simple but varied.

All meals must be held 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 egg omelette and spinach, a few protein with 2 kiwi.

2. Bread, bread cooked or fresh diet, 2-4 pieces of cheese.

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

4. Low -fat cheesecakes or casserole, syrup.

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

For girls, the appropriate nutrition for weight loss can bring you perfect results in the form of a thin and suitable figure.In the first few days of this regime, the stomach may appear crowded.It is recommended to reduce the usual parts to avoid feeling heavy in the stomach.

2nd day

1. Oats and linen oats, 10: 1, were cooked on water shares with banana.

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

3. Bridge brown rice with beef meat, beef, with the addition of low cabbage soup.

4. A grapefruit.

5. A glass of kefir with the addition of greenery and flax seeds.

Number 3

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

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

3. Taste, green salad, 1 boiled egg for small fat soup.

4. Low -fat grain cheese.

5. Pallets or meatballs, steamed, several fresh cucumbers, leaf salad.

Day 4

1. Bread is fried in bread frying machine, several pieces of cheese or high quality sausage (one of the two).

2. Grain Cottage Cheese ("Prostokvashino").

3. Beef and vegetable soup, vegetable fat grated carrot.

4. Low -fat cottage cheese, jumen cashew fruit salad or dessert.

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

Day 5

1. The mentioned buckwheat, prune or date.

2. Light vegetable salad.

3. Eggs, boiled meat (veal), hard cheese, black pepper and tomato salad.Use oil or low -fat sour cream as a gas station.

4. Baked fish, light vegetable salad.

5. Chicken with broacal chicken and rice.

Day 6

1. Eggs fry (without adding fat), several pieces of cheese, spinach.

2. Boiled rice, a few hazelnuts, raisins.

3. Türkiye built towers, tomato sauce, salad prepared fish.

4. Ryazhenka.

5. Grapefruit.

Day 7

1. Dates several pieces, low -fat cottage cheese casserole.

2. Light salad of different fruits.

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

4. Lazy cabbage rolls (2 pieces).

5. Hedgehog made of chopped meat with the addition of pumpkin.

For girls, the menu is very important for girls.Healthy foods will help you rapidly reduce hated kilograms.

8th day

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

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

3. Beef juice, vegetable salad.

4. Grapefruit, pear.

5. Two cucumbers and boiled meat (Türkiye).

9th day

1. Rice puree cooked on water, 15 g butter, an orange.

2. Boiled eggs, cucumbers, fried bread.

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

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

5. Cooked chicken fillet boiled vegetables.

10th day

1. Boiled eggs, 1 tomato, mashed potatoes.

2. Midnight boiling, a few tangerines.

3. Soup with the addition of bread, mushrooms and rice with cheese pieces.

4. Cottage cheese casserole.

5. Sea cabbage and cooked pollen.

11th day

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

2. Honey home yogurt, bitter coffee.

3. He cooperated with cabbage with fish in the oven.

4. Sour cream sauce vegetable salad.

5. A pair of fresh cucumbers, grated cheese cooked chicken fillet.

12th day

1. Barley puree cooked on water, 1 bananas.

2. Kiwi, Pomelo.

3. Boiled chicken breast, casserole of vegetables.

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

5. Kefir (250 ml).

13th day

1. Gorky coffee, egg omelet.

2. Orange, banana.

3. Cooked champions, chicken fillet, potatoes.

4. Apple, yogurt.

5. Cinnamon (2 pieces), cooked apple with cottage cheese.

14th day

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

2. Herbs and lemon tea, winding walnuts, 1 apple.

3. The vegetables are dark rice, boiled with soup.

4. Banana casserole

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

In order for girls to give the desired result, it is necessary to clearly observe the menu and all suggestions for proper nutrition and regular physical exercises.Lighting to lose weight for girls when the lessons in the simulators continue after training.The first dinner after the gym should be after 30-60 minutes.Lost energy can be filled with carbohydrate foods (buckwheat, rice and other cereals).Complete oats with low -fat meat, chicken, fish or cottage cheese.Nowadays, you don't have to spend a lot of time by performing complex and unpleasant procedures at home.One of the real professionals - it is much easier to get help to Beauty and Health Center