Nutrition is suitable for weight loss for girls

All girls want to be slender and attractive.However, a good figure cannot be achieved if your diet has many fat and harmful products.Eat correctly, you can strengthen your health: to establish vitamin minerals, improve skin, hair, nail condition.

Which product intervenes in the appropriate nutrition to lose weight

Girls are right about the product that prevents them from having an elegant number.Usually we focus on calories, preferring options with low energy value.However, the weight still does not leave, sometimes more pounds even appear.The girls create the appropriate nutritional menu to lose weight, so it takes into account all products divided into many types. The first group is high, the second group is carved high, in the third part, the options with a large amount of fat dominate.All of these products can be both high and low calorie. Choosing the most diet will turn out if you use vegetables in fresh salads.How harmful products affect our weight:

• In case when you spend less calories than you consume, the difference will be deposited in the form of fat cells.
• To improve the flavor, harmful products are filled with a large amount of carbohydrates and fast fat.In this case, the number of useful factors is minimized.Excessive consumption of such food leads to weight gain.
• Harmful foods in large quantities contribute to slowing down the metabolism.Such foods are quickly converted into 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 high glycemic index (GI), as carbohydrates quickly turn into adipose tissue.Potatoes can only be eaten with low genes.The girl, creating the appropriate nutritional menu to lose weight, we recommend that you absolutely do not exclude some foods, considered harmful.For example, completely abandoning chocolate, you will reduce serotonin levels (happiness) in the blood.In its absence, stress, indifference and even depression can appear.When eating some food, measures must be observed.It is also very important in losing weight to choose the right way to cook food.

It may be:

• Cook.
• Grill.
• The use of raw products (vegetable salad).

You can always be in good condition, not including many types of marinad, sausages and fast food from your daily diet.This food can lead to a faster pound.

Which product is the basis of the appropriate nutrition to lose weight for girls

Protein product weight

What should include a suitable nutrition program to lose weight for girls?The best option from protein products is fish.It contains omega-3 and 6 fatty acids necessary for our bodies, phosphorus, flo, iodine, vitamins A, E, D. because the amount of fat and fish can be divided into three categories:

1. Fat (more than 8 %).Cala content - 110-145 kcal over 100 g of products.For example, the fish of the family of Sturgeon, mackerel, Halibus, Eel.
2. With average fat content (4 matches 8 %).Cala content - 100-145 kcal over 100 g of products.This group includes perch, low herring, carp, pink salmon, pike perch, salmon.
3. Low fatty fish (4 %).Cala content - 75-100 kcal over 100 g of products.This is a cod, river perch, Hek, flounder, bream, pike.

Girls who want to make a suitable nutritional menu to lose weight, we recommend that you include options with low fat content in the diet.It is worth giving up smoked and fried fish.Method of cooking - steaming, on grill, baking.However, it is not necessary to emphasize the fish dishes, as an excessive amount of useful factors can even be harmful.You can consume no more than four times a week.From meat, worth choosing a turkey or chicken.They have a lot of protein, and they contain less calories and more fat than pork.The value of the calories of chicken breasts is over 100 g of 113 kcal.The elements in the pearls purify the liver from fat, improving fat metabolism.The squirrels in chicken and turkey help increase the muscles beautifully.Use eggs in your diet.This product has a calorie content of 70 rows 80 kcal, acting as a source of protein that is absorbed by the body.Eggs contain 12 different types of vitamins (B, D, E and other types), for the feeling of fullness.

Seed

The girl, creating the appropriate nutritional menu for weight loss, should pay special attention to nuts.This product has a high calorie content, but it is perfect for small snacks.The nuts are quickly saturated, convenient to bring them with you.They are very useful for the skin, improving metabolic processes.

Daily seeds:

• Peanuts - 10-12 PCs;

• Almonds - 22 pcs.;

• Cedar - 50 g;

• Greaks - 2 PC.

Vegetables and herbs

The main products for a slender figure are a range of vegetables.Most of them have small calories (exceptions that are starch), lots of fiber, vitamins and trace elements.What vegetables should be included in the diet when losing weight:

• Cucumber.Cala content - 15 kcal over 100 g of products.In cucumbers with vitamins B, C, as well as potassium and enzymes that improve the movement function of the intestine.
• Cabbage.Cala content - 22 kcal over 100 g of products.It contains a lot of folic acid, fiber, as well as vitamin K, B, A, Thiamine, Riboflavin.Cabbage helps quickly reduce the pound, increase durability, restore blood sugar.
• Another vegetable for the appropriate nutritional menu of girls when losing weight is carrots.Cala-32 Kcal content is over 100 g.It contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
• Tomato.Cala content - 20 kcal over 100 g.These vegetables improve metabolism, reduce cholesterol, prevent tumors.
• Radish.Calo content - 42 kcal over 100 g.The product has a laxative and diuretic properties, contains Betaine to adjust fat metabolism and improve the absorption of animal protein.
• Bulgaria pepper.Cala content - 23 balls28 kcal over 100 g.It contains the largest amount of vitamins C. This vegetable accelerates weight loss, prevents baldness, prevents thrombosis, improves skin, hair, nail condition.
• Bean.Cala content - 102 kcal over 100 g.It has a lot of protein, antioxidants, trace elements.Beans that prevent the absorption of starch completely, and also stimulate the production of a special hormone that reduces appetite.
• Celery - 18 Kcal over 100 g.This vegetable has cleansing and rejuvenating ingredients.Celery also brings vitality and relaxation of the nervous system.
• The appropriate nutrition for a week to lose weight of girls must include Zucchini.Its calories-23 Kcal content is over 100 g.This vegetable improves the ability to move the intestinal tract, restore normal salt balance.
• Pumpkin.Cala content - 25 kcal over 100 g.The product accelerates metabolism, enhances bone tissue.
• Dill, parsley, basil, radish, leaf salad, coriander, onions, garlic with negative calories.More calories are more than their assimilation than consumption.

Fruit and berries

Fruits and berries have large reserves of fiber, macro and useful vitamins.They contain tannins, the Etheric substances accelerate metabolism.Factors forming fruits and berries contribute to the elimination of toxins, improving the work of internal organs.All this helps to lose weight.The appropriate nutritional menu for a girl's weight loss must contain fruits like apples, pineapple and grapefruit.Apple contains pectin, folic acid, vitamin C. These factors restore intestinal microflora, accelerate metabolism.Pineapple is considered a strong fat fruit due to bromelaine content.

However, its magical characteristics are very exaggerated.Bromelain does not help burn fat, but only helps to assimilate different products (milk, legumes, meat, fish).Grapefruit removes excess liquid from the body, improving fat metabolism.To protect yourself from weight gain, 20 minutes before dessert, you need to eat a product with fiber content.It can be green vegetables, soy sprouts or cabbage leaves.Therefore, you will be able to prevent the process of separating carbohydrates quickly and thus, gaining weight.

1. Morning should start with a hearty and useful breakfast.

2. The calorie content of food is sufficient.

3. The rule, whereby you can eat after six o'clock, is wrong.

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

5. In order not to eat too much in the evening, you need to 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. Unlimited protein.

9. Refuse to unload and hungry.

10. Before dessert, eat some trees.

Suitable nutrition for girls's weight loss: menu for 14 days

A healthy exact menu is quite simple, but diverse.

All meals will occur at a certain time:

1. Breakfast 08: 00 Hang09: 00.

2. Snack 10: 00 Hang11: 00.

3. Lunch 13: 00 goods 14: 00.

4. Snack 16: 00 Hang17: 00.

5. Dinner 18: 00 Hang19: 00.

Date No. 1

1. Omlet from an egg and some protein with spinach, 2 kiwi.

2. Bread, grilled in a bread baking machine, or fresh diet, 2-4 pieces of cheese.

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

4. Low cheese cake or summary, xi -Đô.

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

Nutrition suitable for losing weight for girls can bring you great results in the form of slender and suitable shape.In the first few days of this mode, the stomach seems crowded.Normal parts should be reduced so as not to feel heavy in the stomach.

Date 2

1. Oatmeal and linen porridge cooked on the water in a series of 10: 1, bananas.

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

3. Boiled brown rice with veal, low cabbage soup with the addition of beef.

4. A grapefruit.

5. A glass of Kefir with the addition of trees and flaxseeds.

Date 3

1. Loof stewed meat of cheese, espresso coffee without sugar and milk.

2. Some seeds, 5 days, 1 apple.

3. Small soup according to your preferences, green salad, 1 boiled egg.

4. Less grain cheese.

5. Pallets or meatballs, steamed, some fresh cucumber, leaf salad.

Date No. 4

1. Bread, fried in bread baking machine, some pieces of cheese or high quality sausages (either).

2. Cheese seeds ("prostokvashino").

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

4. Fruit salad or dessert from low paintings, cashew jumen.

5. 1 boiled egg, kefir with the addition is chopped.

Date No. 5

1. Warsheat, plum or dating.

2. Light vegetable salad.

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

4. Grilled fish, light vegetable salad.

5. Broacli chicken and rice.

Date 6

1. Fried eggs (no more oil), a few pieces of cheese, spinach.

2. Boiled rice, some seeds, raisins.

3. Soup with turret made of turkey, fish is processed in tomato sauce, salad.

4. Ryazhenka.

5. Grapefruit.

Date No. 7

1. Daily are a few pieces, low cheese stew meat.

2. Light salad of different fruits.

3. Chicken feet boiled without skin, bribberry soup, buckwheat.

4. Lazy cabbage rolls (2 pieces.).

5. Hedgehog made of minced meat with the addition of Zucchini.

The appropriate menu of nutrition is very important for girls to lose weight.A healthy food will help you quickly remove hated kilometers.

Date 8

1. Black bread with cheese and cheese of low paintings, 1 pear.

2. Low cottage cheese with 80 g, 15 g of honey.

3. Beef broth, vegetable salad.

4. Grapefruit, pear.

5. Two cucumbers and boiled meat (turkey).

Day number 9

1. Porridge leaves cooked on water, 15 g of butter, an orange.

2. Boiled eggs, cucumbers, fried bread.

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

4. Green apples, tea with herbs, cheese.

5. Stewed vegetables with grilled chicken fillet.

Date 10

1. Boiled eggs, 1 tomato, pureed potatoes.

2. Rosehip decoction, some tangerines.

3. Bread with cheese, soup with mushroom and rice supplement.

4. Cottage Cheese Soong.

5. Cabbage and pollen.

Date 11

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

2. Yogurt at home with honey, bitter coffee.

3. Radish with grilled fish.

4. Vegetable salad with sour cream sauce.

5. A pair of fresh cucumbers, grilled chicken pears with crushed cheese.

Date 12

1. Wipe porridge cooked on the water, 1 banana.

2. Kiwi, Pomelo.

3. Boiled chicken breast, stewed meat of vegetables.

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

5. Kefir (250 ml).

Date 13

1. Gorky coffee, eggs from eggs.

2. Orange, bananas.

3. Baked champignons, chicken fillet, potatoes.

4. Apple, yogurt.

5. Grilled apples with cinnamon (2 pieces.), Cheese.

Date No. 14

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

2. Tea with herbs and lemons, walnuts, 1 apple.

3. Stewed vegetables with dark rice, soup.

4. Casserole with a banana.

5. Boiled shrimp, some fresh cucumber, a tomato.

In order for the appropriate nutrition to lose weight for girls to give the desired results, it is necessary to clearly observe the menu and all recommendations, as well as regularly perform physical exercises.Light to lose weight for girls when the classrooms continue to simulate after training.The first meal after the gym should be 30-60 minutes after 30-60 minutes.The lost energy can be added with carbohydrate foods (buckwheat, rice and other cereals).Complete porridge with meat, chicken, fish or cheese.Today, you no longer have to spend a lot of time, perform complicated and uncomfortable procedures at home.Much easier to seek help from real experts - to the beauty and health center