Proper nutrition to lose weight

Every girl wants to be slender and attractive.However, a good number is not available if your diet has many fat and harmful products.Correctly, you can strengthen your health: to develop the balance of the Vitamin Prime Minister, to improve the condition of skin, hair, and nails.

What products interfere with proper nutrition to lose weight

Girls are rightly interested in which products prevent them from having an elegant shape.Usually we focus on calorie content and prefer low -energy options.However, the weight still does not leave, sometimes an additional pound appears.Girls who make up a nutrition menu for weight loss should be taken into account that each product can be classified into multiple categories. The first group is high level, the second is very carved, in third place with high amounts of fat options.All of these products can be both high and low calorie. Most dining options occur when using vegetables in fresh salad.How the Harmful Products affect our weight:

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

Most girls believe that vegetables are the best food when you lose weight.Not all products of these plants are so useful.For example, potatoes have a high glycemic index (GI) because carbohydrates quickly become adipose tissue.Potato foods can only be eaten with low GI products.The girl, which forms the proper nutrition menu for losing weight, is recommended that you do not exclude some food that is considered harmful.For example, while completely leaving chocolate, it reduces the level of serotonin (hormone happiness) in the blood.In its absence, stress, apathetic and even depression can appear.The measure should be observed when consuming certain foods.It is also important to choose the appropriate way of cooking food in weight loss.

Can be:

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

You can always stay in good condition except for the various marinates, sausages and fast food from your daily diet.This food can lead to faster extra pounds.

What products form the basis for the proper nutrition of girls' weight loss

Weight protein products

What includes a nutrition program for girls' weight loss?The best solution of protein products is fish.Includes omega-3 and 6 fatty acids needed for our body, phosphorus, fluorine, iodine, vitamin A, E, D, the fish can be divided into three types:

1. Fat (over 8 %).Calorie content - 110-145 kcal / 100 g.For example, the Sturgeon family is fish, mackerel, halibus, eel.
2. With average fat content (4-8 %).Calorie content - 100-145 kcal / 100 g product.This group includes sea perch, low greasy herring, carp, pink salmon, pike perch, trout.
3. Small fatty fish (4 %).Calorie content - 75-100 kcal / 100 g product.It's a cod, a river perch, hek, pie, bread, pike.

Girls who want to make a proper nutrition menu for weight loss, we recommend that you give you low fat options in your diet.It is worth leaving smoked and fried fish.Cooking methods - steamed, grilling, baking.However, there is no need to place great emphasis on fish as an excessive amount of useful elements can harm.You can consume fish up to four times a week.It is worth selecting a turkey or chicken from the meat.There are a lot of protein and contain less calories and fat than pork.The value of the calorie content of the chicken breast is 100 g per 113 kcal.The elements in the bird filth clean the liver from fats and improve fat metabolism.Chicken and turkey squirrels help increase the beautiful muscles.Use eggs in your diet.The calorie content of this product is 70-80 kcal, a source of proteins that are well absorbed by the body.Eggs contain 12 different vitamins (B, D, E, and others) and gives saturation.

Nuts

The girl, which forms the proper nutrition menu for weight loss, must pay special attention to nuts.This product has a fairly high calorie content, but perfect for small food.The nuts are quickly saturated and comfortable to take them with you.They are very useful for the skin and improve metabolism.

Daily nuts:

• Peanuts - 10-12 pc.;

• Almonds - 22 pcs;

• cedar - 50 g;

• Greaks - 2 pcs.

Vegetables and herbs

The main products of the slender figure are various vegetables.Most of them have low calorie content (except starch content), lots of fiber, vitamins and trace elements.What vegetables should be included in your diet when you lose weight:

• Cucumber.Calorie content - 15 kcal / 100 g product.Cucumbers contain vitamins B, C, and potassium and enzymes that improve the intestinal motor function.
• Cabbage.Calorie content - 22 kcal / 100 g product.It contains a lot of folic acid, fiber, and k, b, thiamine, riboflavin vitamin.Cabbage promotes extra pounds quickly, increases perseverance, restores blood sugar.
• Another vegetable for the proper nutrition menu for girls is the carrot.Calorie content-32 kcal / 100 g.It contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
• Tomato.Calorie content - 20 kcal / 100 g.These vegetables improve metabolism, lower cholesterol, and prevent tumors.
• Sugar beet.The calorie content - 42 kcal / 100 g.The product has laxative and diuretic properties, containing a betain that regulates fat metabolism and improves the absorption of animal proteins.
• Bulgarian pepper.Calorie content - 23-28 kcal / 100 g.It contains the highest amount of vitamin C.This vegetable accelerates weight loss, prevents baldness, prevents thrombosis, improves the condition of the skin, hair, and nails.
• Puppet.Calorie content - 102 kcal / 100 g.It has a lot of protein, antioxidants, with trace elements.The beans prevent the starch from absorption and stimulates the production of a special hormone that reduces appetite.
• Celery - 18 kcal / 100 g.This vegetable has parts that clean and renew the body.Celery also gives momentum and relaxes the nervous system.
• The proper nutrition for girls' weight loss should contain zucchini.It has a calorie content-23 kcal / 100 g.This vegetable improves intestinal motility and restores normal water-salt balance.
• Pumpkin.The calorie content - 25 kcal / 100 g.The product accelerates metabolism and strengthens bone tissues.
• Dill, parsley, basil, turnibet, leaf salad, coriander, onion, garlic have negative calorie content.They spend more calories on their consumption than they consume.

Fruits and berries

Fruits and berries have high fiber content, macro elements and useful vitamins.They contain tannins, etheric substances that accelerate metabolism.The elements that make up fruits and berries contribute to the removal of toxins and improve the work of the internal organs.All this helps to reduce weight.The proper nutrition menu for the girl's weight loss should contain fruits such as apples, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C.These elements restore the intestinal microflora and accelerate the metabolism.Pineapple is considered a strong greasy burning fruit due to its bromelain content.

However, its wonderful qualities are very exaggerated.Bromelain does not help fat burning, but only assimilation of various products (dairy products, pods, meat, fish).Grapefruit removes excess fluid from the body and improves fat metabolism.In order to protect yourself from weight gain, you should eat a product with a fiber content 20 minutes before the dessert.It can be green, soy springs or cabbage leaves.Thus, it will be able to prevent rapid division of carbohydrates and as a result of weight gain.

1. The morning must start with a hearty and useful breakfast.

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

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

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

5. In order to get over the evening, you need to eat enough food during the day.

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

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

8. Do not limit protein intake.

9. Fold back unloading days and starvation.

10. Eat some vegetation before the dessert.

Proper nutrition to lose weight: menu for 14 days

The healthy correct menu is quite simple but varied.

Each meal should happen 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. Omlet from an egg and more spinach protein, 2 kiwi.

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

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

4. Low greasy cheesecake or casserole, syrup.

5. Yogurt with linseed (0.25 l - 8 g core).

Nutrition for girls to lose weight can bring excellent results in the form of a slender and fitting shape.In the first few days of this system, the stomach may seem crowded.We recommend that you reduce the usual doses so that you do not feel the difficulty in the stomach.

Day 2

1. Oat and canvas porridge, cooked on water, in mass shares of 10: 1, banana.

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

3. Cooked brown rice calf, low greasy cabbage soup, with beef.

4. A grapefruit.

5. With a glass of kefir, vegetation and linseed.

Day 3

1. Foof Casserole cottage cheese, espresso coffee without sugar and milk.

2. More nuts, 5 dates, 1 apple.

3. Small sack soup to taste, green salad, 1 boiled egg.

4. Low greasy grain house.

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

Day 4

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

2. Grain curd ("prostocvashino").

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

4. Fruit salad or dessert with low fat curd, jumen cashew.

5. 1 boiled egg, kefir with chopped dill.

Day 5

1. Pale buckwheat, plums or dates.

2. Light vegetable salad.

3. Egg salad, boiled meat (veal), hard cheese, pepper and tomatoes.Use oil or low greasy sour cream as a gas station.

4. Baked fish, light vegetable salad.

5. Broacli chicken food and rice.

Day 6

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

2. Cooked rice, more nuts, raisins.

3. Soup with turkey towers, fish made in tomato sauce and salad.

4. Ryazhenka.

5. Grapefruit.

Day 7

1. The dates are some of the low -fat cottage cheese stacked.

2. Light salad from different fruits.

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

4. Lazy cabbage rolls (2 pieces).

5. With the addition of zucchini made of minced meat hedgehogs.

The proper nutrition menu is very important for girls for weight loss.Healthy foods help to quickly throw away hated kilograms.

Day 8

1. Black bread with cheese and low greasy curd, 1 pear.

2. Low greasy curd in the amount of 80 g, 15 g of honey.

3. Beef soup, vegetable salad.

4. Grapefruit, pear.

5. Two cucumbers and cooked meat (Turkey).

Day 9

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

2. Cooked egg, cucumber, fried bread.

3. Roasted haks (200 g), a salad from fresh vegetables.

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

5. Steamed vegetables with fried chicken furnace.

Day 10

1. Cooked egg, 1 tomato, mashed potatoes.

2. Lace poetry, more tangerines.

3. Bread pieces of cheese, adding soup, fungi and rice.

4. Cottage cheese casserole.

5. Sea cabbage and fried pollen.

Day 11

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

2. Home with yogurt with honey, bitter coffee.

3. Admired cabbage with fried fish.

4. Vegetable salad sour cream.

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

Day 12

1. Barley porridge cooked on water, 1 banana.

2. Kiwi, Pomelo.

3. Cooked chicken breasts, vegetables were loaded.

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

5. Kefir (250 ml).

Day 13

1. Gorky coffee, omelett eggs.

2. Orange, banana.

3. Fried champagne, chicken fillet, potatoes.

4. Apple, yogurt.

5. Baked apple with cinnamon (2 pieces), cottage cheese.

Day 14

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

2. Tea with herbs and lemon, Wrapper walnut, 1 apple.

3. Dark rice steamed vegetables, soup.

4. Casserole with banana.

5. Cooked shrimp, some fresh cucumbers, a tomato.

In order for girls to lose weight for weight loss, clearly observe the menu and all recommendations, and regularly perform physical exercises.Lighting for girls weight loss when the simulators continue after training.The first meal after the gym should be 30-60 minutes.Lost energy can be filled with carbohydrate foods (buckwheat, rice and other cereals).Fill the porridge with low greasy meat, chicken, fish or curd.Nowadays, you don't have to spend much time, to perform complex and unpleasant procedures at home.Much easier to seek help from real professionals - for the beauty and health center