A proper meal for girls to lose weight

Every girl wants to be weaker and more attractive.However, a good figure cannot be achieved if your diet has a lot of fat and harmful products.To eat properly, you can enhance your health: to determine the vitamin-mineral balance, to improve the condition of the skin, hair, nails.

What products interferes with proper meals for weight loss

Girls are rightly interested in which products prevents them from being a stylish figure.Usually, we pay attention to the caloric content, preferring the options of low energy.However, the weight still does not leave, and sometimes even extra pounds appear.Girls who make up the proper nutrition menu lose weight should keep in mind that all products are divided into several categories. The first group is high -a surprise, and the second is highly carved, third, with a large amount of fat options.All of these products can be both high and low calorie. The most dietary option is if you use vegetables in a new salad.How harmful products affect our weight:

• When you spend less calories than consumed, the difference will be made in the form of fat cells.
• To improve the taste, harmful products are filled with large amounts of fast carbohydrates and fats.In this case, the number of useful elements is minimized.Excessive consumption of such foods causes weight gain.
• A large amount of harmful foods helps to slow metabolism.Such foods are quickly transformed into fat deposits.

Most girls believe that vegetables are the best food when losing weight.However, not all products of these crops are so useful.For example, potatoes have a high glycemic index (GI), which is why carbohydrates quickly turn into fatty tissue.Potato dishes can only be eaten with low GI products.A girl who creates a proper nutrition menu for weight loss recommends that you do not completely exclude foods that are harmful.For example, to completely abandon chocolate, you will reduce blood levels of serotonin (hormone happiness).In his absence, stress, apathetic and even depression may appear.Size should be observed when taking certain foods.It is also important to lose weight to choose the right way to prepare food.

It could be:

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

You can always stay in good shape, excluding different marinades, sausages and fast meals from your daily diet.These foods can lead to an extra pound kit faster.

What products are the proper nutritional foundation for girls to lose weight

Weight protein products

What should be a proper nutrition program for girls to lose weight?The best option for protein products is fish.It contains omega -3 and 6 fatty acids that are essential for our body, phosphorus, fluoride, iodine, vitamins A, E, D. Fat can be divided into three types:

1. Fat (more than 8 %).Caloric content - 110-145 kcal per 100 g of product.For example, Sturgeon Family's fish, mackerel, halibus, eel.
2. Average fat content (4-8 %).Caloric content - 100-145 kcal per 100 g of product.This group includes a sea shirt, a low herring, a carp, a pink salmon, a pike perch, a trout.
3. Small fat fish (4 %).Caloric content - 75-100 kcal per 100 g of product.It is a cod, a river Perech, a hack, a flounder, a bray, a pike.

Girls who want to make a proper nutrition menu to lose weight are advised to include a low fat content in the diet.It is worth leaving smoked and fried fish.Kitchen methods - steam, grill, baking.However, it is not necessary to focus on fish dishes, as excessive amounts of useful elements can harm.You can consume fish no more than four times a week.It is worth choosing a turkey or chicken from meat.They have a lot of protein, and they contain less calories and fats than pork.The cost of the calorie content of the chicken breast at 100 g of the product is 113 kcal.The elements in the bird fillet cleanse the liver from fats, improves fat metabolism.Squirrels that are in chickens and turkeys help to increase beautiful muscles.Use eggs in your diet.This product has a caloric content of 70-80 kcal, serving a source of protein that is well absorbed by the body.Eggs contain 12 different types of vitamins (B, D, E and others), giving surprise.

Nut

A girl who creates a proper nutrition menu for weight loss should pay special attention to the nuts.This product has a fairly high calorie content, but it is perfect for small snacks.The nuts are quickly saturated, convenient to take with them.They are very useful for the skin, improves metabolic processes.

Daily nut nuts:

• Peanuts - 10-12 pieces;

• Almonds - 22 pieces;

• Cedar - 50 g;

• Greeks - 2 computers.

Vegetables and herbs

The main products of the weak figure are varied from vegetables.Most of them have small calorie content (exceptions containing starch), many fiber, vitamins and trace items.What vegetables should include in diet when losing weight:

• Cucumber.Caloric content - 15 kcal per 100 g of product.Cucumbers are B vitamins, C, as well as potassium and enzymes that improve intestinal motor function.
• Cabbage.Caloric content - 22 kcal per 100 g of product.It contains a lot of folic acid, fiber, as well as vitamins K, B, A, Thiamine, Riboflavin.Cabbage promotes excessive pound loss, increases durability, restores blood sugar.
• Another vegetable for girls with proper nutrition menu is carrot.Calorie content -32 kcal 100 g.It contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
• Tomatoes.Caloric content - 20 kcal 100 g.These vegetables improve metabolism, reduce cholesterol, prevent tumors.
• Beetroot.Caloric content - 42 kcal 100 g.The product has soothing and diuretic properties, contains betaine, which regulates fat metabolism and improves the absorption of animal proteins.
• Bulgarian pepper.Caloric content - 23–28 kcal 100 gr.It contains the largest amount of vitamin C. This vegetable accelerates weight loss, prevents baldness, prevents thrombosis, improves skin, hair, nails.
• Beans.Caloric content - 102 kcal 100 g.It has lots of protein, antioxidant, trace elements.Beans prevent the full absorption of starch and also stimulate the production of a special hormone that reduces the appetite.
• Celery - 18 kcal 100 g.These vegetables have components that cleanse and rejuvenate the body.Celery also gives energy, soothes the nervous system.
• Proper nutrition for a week to lose weight for girls should include zucchini.Its caloric content -23 kcal 100 g.These vegetables improve bowel movement, restoring the normal balance of water salt.
• Pumpkin.Caloric content - 25 kcal 100 g.The product accelerates metabolism, strengthens bone tissues.
• Dill, parsley, basil, spin, leaf salad, cilantro, onions, garlic have a negative calorie content.More calories are spent on assimilation than consumed.

Fruit and berries

Fruits and berries have a large stock of fiber, macroelams and useful vitamins.They contain tannins, essential substances that accelerate metabolism.Elements that make fruits and berries help to remove toxins, improve the functioning of the internal organs.All this helps to reduce weight.A proper nutrition menu for a girl's weight loss should contain fruits such as apple, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C. These elements restore the intestinal microflora, accelerate metabolism.Pineapple is considered to be the fruit of strong fat burns due to the bromelin content.

However, its miraculous properties are very exaggerated.Bromelain does not help burn fat, but only promotes the assimilation of various products (dair, legumes, meat, fish).Grapefruit removes excess fluid from the body, improves fat metabolism.To protect yourself from weight gain, 20 minutes before dessert, you need to eat the product with a fiber content.These can be herbs, soy shoots or cabbage leaves.So you will be able to avoid the rapid division process of carbohydrates and, as a result, weight gain.

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

2. The caloric content of food should be sufficient.

3. The rule that you cannot eat after six in the evening is wrong.

4. You should only eat sweet foods in the morning.

5. You should eat enough food during the day to avoid arranging in the evening.

6. Every day you need to drink two liters of water.

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

8. Do not limit yourself to protein intake.

9. Refuse days to unload and hunger.

10. Before dessert, eat a little greenery.

Proper nutrition for girls weight loss: Menu for 14 days

The healthy straight menu is quite simple but varied.

All meals should take place at some time:

1. Breakfast 08: 00–09: 00.

2. Snack 10: 00-11: 00.

3. Lunch 13: 00-14: 00.

4. Meal 16: 00-17: 00.

5. Dinner 18: 00-19: 00.

Day number 1

1. Omlet from one egg and a few protein spinach, 2 kiwi.

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

3. Chicken or turkey cutlets, steam, cooked rice, vegetables.

4. Low cheesecakes or casserole, syrup.

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

Proper nutrition for girls weight loss can bring you excellent results in the form of a weak and suitable figure.In the first days of this regime, the stomach may seem crowded.It is advisable to reduce the usual parts so as not to feel the severity of the stomach.

Day 22

1. Oats and linen porridge with water rallies 10: 1, bananas.

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

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

4. One grapefruit.

5. One cup of kefir with the addition of greenery and flax seeds.

Day Number 3

1. Curd curd, espresso coffee with sugar and milk.

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

3. Small soup with your taste, green salad, 1 boiled egg.

4. Low grain curd.

5. Pallets or meat vessels, steam, some fresh cucumbers, leaf salad.

Day 44

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

2. Cereal cheese ("prostokvashino").

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

4. Fruit salad or dessert from low cottage cheese, Jumen Keshu.

5. 1 boiled eggs, kefir cut dill additions.

Day 55

1. Packed buckwheat, prunes or dates.

2. Light vegetable salad.

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

4. Baked fish, light vegetable salad.

5. Broak's chicken dish and rice.

Day number 6

1. Egg fried (without adding oil), a few slices of cheese, spinach.

2. Boiled rice, some nuts, raisins.

3. Tours made of soup turkey, fish prepared in tomato sauce, salad.

4. Ryazenka.

5. Grapefruit.

Day number 7

1. Dates are several pieces, low curd cheese casserole.

2. Light salad of different fruits.

3. Chicken leg without cooked skin, chimney soup, buckwheat.

4. Lazy cabbage rolls (2 pcs.).

5. Minced meat -made hedgehog zucchini.

A proper nutrition menu is very important for girls to lose weight.Healthy foods will help you quickly lose your hated pounds.

Day 88

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

2. Low curd cheese 80 g, 15 g of honey.

3. Beef broth, vegetable salad.

4. Grapefruit, pear.

5. Two cucumbers and cooked meat (turkey).

Day 99

1. Rice porridge boiled on water, 15 g butter, one orange.

2. Boiled eggs, cucumbers, fried bread.

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

4. Green apples, tea herbs, curd.

5. Stewed vegetables baked chicken fillets.

Day 1010

1. Boiled eggs, 1 tomato, potato puree.

2. Rose Decoll, a few tangerines.

3. Bread with cheese slices, soup mushrooms and rice.

4. Curd cheese casserole.

5. Sea cabbage and baked pollen.

Day number 11

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

2. Home yogurt with honey, bitter coffee.

3. Collected cabbage with baked fish.

4. Vegetable salad sour cream dressing.

5. A pair of fresh cucumbers, baked chicken fillets with grated cheese.

Day 1212

1. Barley porridge boiled on water, 1 banana.

2. Kiwi, Pomelo.

3. Boiled chicken breast, vegetable casserol.

4. Tomato juice (one cup), cooked shrimp (160 g).

5. Kefir (250 ml).

Day 1313

1. Gorky coffee, omelet eggs.

2. Orange, bananas.

3. Baked champignons, chicken fillets, potatoes.

4. Apples, yogurt.

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

Day 1414

1. Oat porridge boiled on water, a little honey, 1 banana.

2. Tea herbs and lemon, packaging walnuts, 1 apple.

3. Vegetables are stewed with dark rice, juicy.

4. Caserol with bananas.

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

In order for the girls to get the right weight to get the desired result, you need to clearly observe the menu and all the recommendations, as well as regularly performing physical exercises.Girls' weight loss illumination when classes on trainings continue after training.The first meal after the gym should be 30-60 minutes.Lost energy can be renewed with carbohydrate foods (buckwheat, rice and other grains).Complete the porridge with low meat, chicken, fish or curd.Nowadays, you no longer need to spend a lot of time, perform difficult and unpleasant procedures at home.It is much easier to find help from real professionals - at the Beauty and Health Center