Proper nutrition to lose weight for girls

All the girls want to be slender and attractive.However, if your diet is very fat and harmful products, a good figure cannot be obtained.You can eat proper food, strengthen your health: vitamin mineral balance to create a balance of skin, hair, nails.

What products do the necessary feeding interferes to lose weight

Girls rightly prevent what products have a delicate figure.We usually focus on calorie content that prefers choices that are low energy value.But the weight does not still leave, sometimes adding additional pounds will also appear.Girls, which make up the right nutrition menu for weight loss, should take into account all the products are divided into several categories. The first group is high, and the second is very carved, third, there are many fat coated options.All these products can be both high and low calorie. The choice of most dietary choices will appear if you use vegetables in a fresh salad.How harmful products affect our weight:

• If you spend less calories than you consume, the difference will be placed in the form of oil cells.
• To improve the taste, malicious products are full of large numbers of carbohydrates and oils.In this case, the number of useful elements is minimized.Excessive consumption of such foods lead to weight gain.
• A large amount of harmful food helps slow down in metabolism.Such food quickly becomes fat deposits.

Most girls believe that the vegetables are the best meal when you lose weight.But all the products of these plants are so useful.For example, there are a high glycemic index (GI) of potatoes, thanks to the carbohydrates quickly turn into a switch texture.Potato containers can be eaten only with the products with low gi.The girl, which makes the right nutrition menu for weight loss, we recommend that some of the harmful dishes are not completely excluded.For example, you will completely leave the chocolate and lower the level of serotonine (hormone happiness) in the blood.There is no, stress, neglect and even depression may seem.An event should be observed when eating certain nutrients.It is also important to lose weight to choose the right way to cook.

May be:

• Cooking food.
• Bread.
• Raw use of products (vegetable salads).

You can always stay in good condition outside of different marinates, sausages and fast food from your daily diet.It can cause a faster a number of extra pounds to eat.

What products are the basis of proper nutrition to lose weight for girls

Weight protein products

What should be a proper nutrition program to lose weight for girls?The best choice of protein products is fish.It can be divided into three types of OMEGA-3 and 6 fatty acids, which are necessary for our body, phosphorus, fluor, fluorine, iodine vitamins, A, E, D.:

1. Oil (more than 8%).Calorie content - 110-145 kcal for 100 gr.For example, sturgeon family fish, Mackerel, Halibus, Eel.
2. With the average fat content (4-8%).Calorie content - 100-145 kcal for 100 gr.This group includes sea perch, low -fat herring, carp, pink salmon, pike perch, trout.
3. Low fat fish (4%).Calorie content - 75-100 kcal to 100 grammos.This is a cod, tea perch, hk, wheel, partridge, pike.

Girls who want to make the right nutrition menu to lose weight, we recommend to include low-fat options on the diet.It's worth refusing foggy and fried fish.Methods of cooking - steamed, grill, bread.However, fish dishes do not have to make a big emphasis, because it can even damage the excessive amount of useful elements.You can consume more than four times a week.It's worth choosing a turkey or chicken from meat.They have many proteines and they contain less calories and fats than the pork.The value of the caloric content of the chicken breast for 100 g is 113 kcal.The existing elements in the bird fillets are clearing the liver oil and improve oil metabolism.The squirrel in chicken and Turkey helps to increase the beautiful muscles.Use eggs on your diet.This product contains a caloric content of 70-80 ksticism, serves as a source of well-absorbing proteins by the body.12 different vitamins (b, d, e and others) in the egg give saturation.

Nuts

The girl, which organizes the right nutrition menu to lose weight, should pay special attention to nuts.This product has a highly high-calorie content, but perfect for small snacks.Nuts are fascinated quickly, it is convenient to carry them with you.It is very useful for the skin, improves metabolic processes.

Everyday nuts:

• Peanuts - 10-12 pieces.;

• Almond - 22 pieces.;

• cedar - 50 g;

• Wear - 2 pieces.

Vegetables and herbs

The main products for a delicate figure are various vegetables.Most of them have a small calorie content (exception, lot-chontaing), many fiber, vitamins and trace elements.What vegetables should be included in the diet in weight:

• Cucumber.Calorie content - 15 kcal for 100 grams.There are potassium and enzymes that improve the motor function of vitamins B, c, as well as the intestine in cucumber.
• Cabbage.Calorie content - 22 kcal for 100 gr.It contains many folic acid, fiber, as well as vitamins, but also, A, Tiamine, Riboflavin.Cabbage helps you quickly lose extra pounds, increases endurance, restores blood sugar.
• While we lose weight, girls are another vegetable carrot for the right nutrition menu.Calorie Content-32 Kcal every 100 g.Contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
• Tomato.Calorie content - 20 kcal for 100 grams.These vegetables improve metabolism, reduces cholesterol, prevent tumors.
• Beetroot.The content of calories - 42 kcal for 100 grams.The product has the laxative and diversetic properties, which contains a betaine, which regulates fat metabolism and improves the absorption of animal proteins.
• Bulgarian pepper.Calorie content - 23-28 kcal for 100 grams.It contains the most amount of vegetables.These vegetables accelerate weight loss, prevent baldness, prevent thrombosis, improve the condition of the skin, hair and nails.
• Beans.Calorie content - 102 kcal for 100 gr.There are many protein, antioxidants, trace elements.Beans prevents the full absorption of the starch and also stimulates the production of a special hormone that reduces the appetite.
• Celery - 18 kcal for 100 grams.This vegetable has the components that cleanse and rejuvenate the body.Celery also relieves vitality and nervous system.
• The girls must enter the correct nutrition, Zucchini within a week for the loss of weight loss.His calorie content - 23 kcal for 100 grams.These vegetables increase the intestinal mobility, normal water recovery.
• Pumpkin.Calorie content - 25 kcal for 100 grams.The product accelerates metabolism, strengthens bone tissues.
• There is a dill, parsley, basil, turnam, leaf salad, cilantro, onion, garlic negative calorie content.More calories are spent more assimilation than consumption.

Fruit and berries

Fruits and berries are large fiber, macroelement and useful vitamins.In these, the tannins, which accelerate metabolism, are ethera items.The elements that make up fruits and berries contribute toxins and improve the work of the internal organs.All this helps to reduce weight.A girl should contain the right nutrition menu, an apple, pineapple and grapefruit for weight loss loss.Apples have pectin, folic acid, vitamin C.These elements recover the intestinal microflora, speed up metabolism.Pineapple is considered a strong fat fruit due to the content of Bromelai.

But the miraculous features are very exaggerated.Bromelain does not help burn fat, but helps in assimilation of various products (milk, legumes, meat, fish).Grapefruit removes excess liquid from the body, improves oil exchange.To protect your weight gain, you have to eat a fiber-containing product 20 minutes before dessert.Greens can be soy sprouts or cabbage leaves.Thus, you will be able to prevent the process of quick splitting of carbohydrates and eventually increase weight.

1. The morning should start with a heartwarming and useful breakfast.

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

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

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

5. In the evening, you need to eat enough food during the day to avoid excessive feeding.

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

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

8. Do not limit protein reception.

9. Discharge days and waive hunger.

10. Eat a little green before Dessert.

Menu 14 days for girls lose weight: 14 days menu

A healthy menu is quite simple, but it is different.

All foods should happen in a certain period of 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 No. 1

1. Omelet and spinach from an egg, 2 proteins with kiwi.

2. A toast, or fresh diet, cook 2-4 pieces of cheese.

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

4. Low -Fat cheesecakes or stews, syrup.

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

To lose weight for girls, you can give excellent results in the form of proper nutrition, delicate and suitable figure.In the first few days of this regime, the stomach may seem crowded.It is recommended to reduce ordinary parts to avoid feeling weight in the stomach.

Day No. 2

1. 10: 1, oatmeal and canvas banana in banana mass stocks.

2. Boiled meat (chicken fillets) or mothballed tuna.

3. By adding beef, a boiled brown rice from the calf, low -fat cabbage soup.

4. A grapefruit.

5. A glass of kefirs by adding greenery and flax seeds.

Day 3

1. Espresso coffee without cottage cheese casserole, sugar and milk.

2. Several nuts, 5 dates, 1 apples.

3. Small -Fat soup, green salad, 1 boiled egg to your taste.

4. Low -Fat grain cottage cheese.

5. Palettes or meatballs, steamed, several fresh cucumbers, leaves salad.

Day 4

1. Bread, toast, a few pieces of cheese or high quality sausage (two people).

2. Grain cutting cheese ("Prostokvashino").

3. Carrots with soups and vegetable oil with beef and vegetables.

4. Fruit salad or dessert low -fat cutting cheese, cumen cashew.

5. 1 boiled eggs, Kefir with the addition of chopped fennel.

Day № 5

1. Buckwheat, the plums or dates go out.

2. Light vegetable salad.

3. Eggs salad, boiled meat (calves), hard cheese, pepper and tomatoes.Use fat or low -fat acid as a gas station.

4. Baked fish, light vegetable salad.

5. Broacli chicken dish and rice.

Day No. 6

1. Grilled eggs (without adding oil), several pieces of cheese, spinach.

2. Boiled rice, a few nuts, raisins.

3. Tower soup from Turkey, tomato sauce, fish prepared in the salad.

4. Ryazhenka.

5. Grapefruit.

Day No. 7

1. Several pieces of dates, low -fat cottage cheese casserole.

2. Light salad of different fruits.

3. Chicken leg boiled without skin, bribbery soup, buckwheat.

4. Lazy cabbage rolls (2 pieces.).

5. Hedgehog made of chopped meat with Zucchini.

The right nutrition menu is very important for girls to lose weight.Healthy food will help you quickly throw hated kilograms.

Day No. 8

1. Black bread with cheese and low-friendly cutting cheese, 1 pear.

2. Lower-friendly cottage cheese in the amount of 80 g, 15 g.

3. Beef broth, vegetable salad.

4. Grapefruit, pear.

5. Two cucumbers and boiled meat (turkey).

Day No. 9

1. Cooked rice strollers, 15 g of butter, an orange.

2. Boiled eggs, cucumber, fried bread.

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

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

5. Baked vegetables with cooked chicken fillets.

Day 10

1. Boiled eggs, 1 tomato, puree of potatoes.

2. Rose decoction, a few narine.

3. Soup by adding bread, mushrooms and rice with cheese pieces.

4. Cutting cheese stew.

5. Sea cabbage and baked pollen.

Day 11

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

2. Honey, house yogurt with bitter coffee.

3. Collaborated with caulif with cooked fish.

4. A vegetable salad with sour cream dressing.

5. A pair of fresh cucumbers, cooked chicken fillets with fried cheese.

Day No. 12

1. Barley bananium cooked over water.

2. Kiwi, Pomelo.

3. Boiled chicken breast, vegetable stew.

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

5. Kefir (250 ml).

Day 13

1. Protecting coffee, Omelet from egg.

2. Orange, banana.

3. Baked champignons, chicken fillets, potatoes.

4. Apple, yogurt.

5. Cinnamon (2 pieces), baked apples with cottage cheese.

Day 14

1. Making a house cooked oatmeal, a little honey, 1 banana.

2. Herbs and lemon, dressing walnut, 1 apple tea.

3. Dark rice, baked vegetables with soup.

4. Stew with a banana.

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

For proper nutrition for weight loss for weight loss to give the girls wanted, the menu and all the recommendations need to be accurately observed, but also make physical exercises regularly.Lessons on lighting, simulators continue after training for girls.After the gym, the first meal should be in 30-60 minutes.The lost energy can be filled with a carbohydrate dish (buckwheat, rice and other cereals).Fill Porridge with low meat, chicken, fish or cutting cheese.Nowadays, you no longer have to spend a lot of time doing in the house with complex and unpleasant procedures.It is easier to ask for help from actual experts - beauty and health center