All girls want to be thin and attractive. However, a good figure cannot be achieved if your diet is rich in fatty and unhealthy foods. Proper nutrition for weight loss is the best way to achieve great shapes without harming your health.
Add regular exercises to it and your figure will not only be slim but also toned. Eating well, you can strengthen your health: establish a vitamin and mineral balance, improve the condition of your skin, hair, nails.
What foods interfere with proper nutrition for weight loss
Girls are rightly interested in what products prevent them from having a graceful figure. We usually focus on calorie content, preferring low-energy options. However, the weight still does not go away, sometimes even extra pounds appear.
Girls who make up a menu of proper nutrition to lose weight must take into account that all products are divided into several categories.first group- high proteinsecond- high carbohydrate contenton the thirdoptions with a large amount of fat predominate. All of these foods can be high or low in calories.
We know that a high-calorie diet inevitably leads to weight gain. Another common reason for putting on extra pounds is eating a lot of fried and fatty foods.
Weight loss is facilitated by low-calorie foods. It is especially helpful to have negative calorie foods in your diet. The body, in this case, spends more energy on its digestion than it consumes from them.
When compiling a menu of proper nutrition for weight loss for a week, a girl should exclude fried foods. Even vegetables fried in oil at high temperatures lose important vitamins and minerals for which we use them. Different cooking methods provide different calories. The most dietary option is obtained if you use vegetables in a fresh salad.
How unhealthy foods affect our weight:
- In case you expend less calories than you consume, the difference will be deposited in the form of fat cells.
- To improve the taste, unhealthy foods are filled with a lot of fast carbohydrates and fats. At the same time, the number of useful elements is reduced to a minimum. Excessive consumption of such foods leads to weight gain.
- Junk food in large amounts slows down metabolism. This food is quickly converted into body fat.
dairy, which should be excluded from the menu for a girl with adequate nutrition for weight loss.
Most dairy products that we are used to are also harmful when losing weight. For example, popular cream, milk, butter, cheeses and sour cream are high in calories. There is also enough fat in them, so it is better to choose diet analogues - low-fat foods. In terms of taste, they do not lose, but their use will certainly help you in the fight against excess weight.
meat and fish products,which should also be excluded.
Dishes made from fatty fish, pork, lamb, beef and veal are rich in animal fats. These elements quickly pass into adipose tissue, adding unnecessary pounds.
You can easily replace oily fish with lean fish. Pollock, cod, hake, navaga, plaice will do. It is better to refuse halibut, sardines, sturgeon, mackerel and saury. Fatty meat will also need to be eliminated, and instead eat chicken and other lean options.
Alcoholic beverages,slow down the weight loss process.
Alcoholic beverages are harmful for us because they greatly reduce the metabolic rate. Firstly, nutritionists advise you to stop drinking beer as it contains a lot of fast carbs, yeast and sugar. What other alcohol is harmful if you are planning a healthy diet menu for a girl to lose weight:
- Vodka, whiskey, tequila, rum, gin, cognac: a glass of these drinks contains 115 kcal.
- Champagne: 100 ml of drink contains 89 kcal.
If you adhere to proper nutrition, it is sometimes acceptable to drink a glass of dry wine.
Sweet.
To a greater extent, our figure is harmed by sweets: sweets, cakes, pastries, chocolate. These foods contain an excess of fast carbs. All sweets increase blood glucose levels, which increases appetite.
You can replace the usual sweets with bittersweet chocolate. It is better to completely exclude harmful cakes and cakes.
Carbonated drinks.
Any sugary carbonated drinks contain large amounts of sugar, as well as harmful chemical flavors and colorings. These products will not only stop you from losing weight, but they can also cause problems with your gastrointestinal tract.
Instead of soda, it is better to drink homemade jams and juices that do not contain sugar.
For girls who are on the right diet to lose weight, we recommend using fruit drinks (comets, juices) without homemade sweeteners.
Flour.
Harmful flour products include pasta, spaghetti, bread, bread as they clog our intestines. If you can't give up flour, try replacing it with durum wheat products.
The most unhealthy food you need to stop eating right away is fast food. It contains a huge amount of fast carbohydrates, is high in calories and dangerous for health. Eating a lot of fast food, you can find a deterioration in the functioning of Organs internal organs.
Vegetable,that need to be eliminated with proper nutrition.
Most girls believe that vegetables are the best food for weight loss. However, not all products from these crops are so useful. For example, potatoes have a high glycemic index (GI), due to which carbohydrates are quickly converted into adipose tissue. Potato dishes can only be eaten with low GI foods.
We advise the girl who makes up the menu of adequate nutrition for weight loss not to completely exclude certain foods that are considered harmful. For example, by completely giving up chocolate, you will lower the level of serotonin (happiness hormone) in your blood. In the absence of it, stress, apathy and even depression can appear.
When eating certain foods, you need to watch the measurement. Also in weight loss, it is important to choose the correct way to cook food.
It might be:
- Cooking.
- cooking.
- Eating raw foods (vegetable salads).
You can always stay in good shape by excluding various marinades, sausages and fast food from your daily diet. This food can quickly lead to a set of extra pounds.
What foods are the foundation of proper nutrition for weight loss for girls
Protein foods for weight loss
What should a weight loss nutrition program for girls include? The best protein option is fish. Contains omega-3 and 6 fatty acids necessary for our body, phosphorus, fluorine, iodine, vitamins A, E, D.
According to the amount of fat, fish can be divided into three types:
- Oily (more than 8%). Caloric content - 110-145 kcal per 100 g of product. For example, fish from the sturgeon family, mackerel, halibut, eel.
- With medium fat content (4-8%). Caloric content - 100-145 kcal per 100 g of product. This group includes sea bass, low-fat herring, carp, pink salmon, pikeperch, trout.
- Low-fat fish (4%). Caloric content - 75-100 kcal per 100 g of product. These are cod, river bass, hake, plaice, sea bream, pike.
For girls who want to make a menu of proper nutrition for weight loss, we advise including low-fat options in their diet. Avoid smoked and fried fish. Cooking methods - steamed, grilled, roasted. However, there is no need to place too much emphasis on fish dishes, as an excessive amount of useful elements can even harm. You can consume fish no more than four times a week.
For meat, you should choose turkey or chicken. They are high in protein and contain less calories and fat than pork. The caloric value of chicken breast per 100 g of the product is 113 kcal. The elements present in the chicken fillet cleanse the liver of fats, improve fat metabolism. The proteins found in chicken and turkey help build beautiful muscle.
Use eggs in your diet. This product has a caloric content of 70-80 kcal, serves as a source of proteins that are well absorbed by the body. The egg contains 12 different types of vitamins (B, D, E and others), it gives satiety.
dairy
Your weight loss girls diet program should contain a sufficient amount of dairy products. They contain important elements, calcium and phosphorus. In addition, they accelerate metabolic processes. Previously, nutritionists argued that losing weight involves using only fat-free foods. However, today it is proven that this is the wrong approach.
Milk fat contains linoleic acid, which promotes the conversion of fat into energy and is therefore not deposited in adipose tissue. In dairy products, this substance is almost the same as in vegetable oils. However, the latter have a very high energy value.
But we still do not recommend consuming too many dairy products, since excess linoleic acid, on the contrary, leads to excess weight, and proteins remove an important element from the body - calcium.
Kefir can help you lose weight. This dairy product is inexpensive, but it contains a large number of important elements that improve the intestinal microflora and accelerate metabolic processes. Kefir saturates well, is able to relax the nervous system.
Also, without damage to the figure, you can use cottage cheese. This product contains a lot of protein and calcium. Thanks to this, it allows you to feel satisfied for a long time. Curd products have low GI values, so they can be eaten at night.
They contain a small amount of lactose, which makes these products harmless for people with lactone intolerance. Many interesting dishes can be prepared with cottage cheese: cottage cheese with herbs, vegetables, fruits, as well as hot options, various snacks, desserts.
Girls can dilute their menu of proper nutrition for weight loss with products like soft cheese, Adyghe cheese, mozzarella, feta and ricotta cheese, which are low in calories, contain lots of vitamins, and saturate quickly.
cereals
When losing weight, it is important to consume a variety of cereals. This food is low-calorie, has a lot of useful fiber in its composition, which rids the body of toxins and toxins. We are of the opinion that all cereals are useful and important for health and harmony in their own way. For the best result, it is recommended to alternate different types of cereals. Cook them in water without adding oil.
Corn groats promote fat metabolism, lower cholesterol, improve the activity of the gastrointestinal tract, rid the body of fats and antibiotics. This porridge will fill you up for a long time.
Proper nutrition for a week for a girl's weight loss should include wheat groats. It contains few calories, delays the deposition of fats, prolongs the youth of the skin, improves the condition of hair and nails.
Barley contains a lot of fiber, which cleanses the body of harmful substances and is involved in lipid metabolism. This porridge is hypoallergenic.
Iron is present in large amounts in buckwheat. This cereal contains little fat, is digestible for a long time, due to which it saturates for a long time.
Oats are rich in fiber, calcium, zinc, iron, phosphorus and amino acids. It also cleanses the body of harmful substances, which affects the condition of the skin on the face.
nuts
The girl who makes up the menu of proper nutrition for weight loss should pay special attention to nuts. This product has a fairly high calorie content but is perfect for small snacks. Nuts saturate quickly, they are convenient to take with you. They are very useful for the skin, they improve metabolic processes.
Daily amount of nuts:
- peanuts - 10-12 pcs. ;
- almonds - 22 pcs. ;
- cedar - 50 g;
- walnuts - 2 pcs.
vegetables and greens
The main products for a slim figure are a variety of vegetables. Most of them are low in calories (with the exception of those containing starch), high in fiber, vitamins and trace elements.
What vegetables should be included in the diet for weight loss:
- cucumbers. Caloric content - 15 kcal per 100 g of product. Cucumbers contain vitamins B and C, as well as potassium and enzymes that improve intestinal motility.
- 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 helps you shed extra pounds quickly, builds stamina and restores blood sugar levels.
- Another vegetable for the proper nutrition menu for girls when losing weight is carrots. Calorie content - 32 kcal per 100 g. Contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
- Tomatoes. Calorie content - 20 kcal per 100 g. These vegetables improve metabolism, reduce cholesterol levels and prevent tumor formation.
- Beet. Caloric content - 42 kcal per 100 g The product has laxative and diuretic properties, contains betaine, which regulates fat metabolism and improves the absorption of animal proteins.
- Bulgarian pepper. Calorie content - 23-28 kcal per 100 g. Contains the highest amount of vitamin C. This vegetable accelerates weight loss, prevents baldness, prevents thrombosis, improves the condition of the skin, hair, nails.
- beans. Calorie content - 102 kcal per 100 g. Contains a lot of protein, antioxidants, trace elements. Beans prevent the complete absorption of starch and also stimulate the production of a special hormone that reduces appetite.
- Celery - 18 kcal per 100 g This vegetable contains components that cleanse and rejuvenate the body. In addition, celery gives liveliness, relaxes the nervous system.
- Proper nutrition for a week for weight loss girls should include zucchini. Its caloric content is 23 kcal per 100 g. This vegetable improves intestinal motility, restores the normal balance of water and salt.
- Pumpkin. Calorie content - 25 kcal per 100 g. The product accelerates metabolism, strengthens bone tissue.
- Dill, parsley, basil, turnip, lettuce, cilantro, onion, garlic have a negative calorie content. They burn more calories than they consume.
fruits and berries
Fruits and berries have large stores of fiber, macronutrients and beneficial vitamins. They contain tannins, essential substances that speed up metabolism. The elements that make up fruits and berries contribute to the removal of toxins, improve the functioning of internal organs. All this contributes to weight loss.
A girl's proper weight loss nutrition menu should contain fruits like apple, pineapple and grapefruit. Apples contain pectin, folic acid, vitamin C. These elements restore the intestinal microflora and accelerate metabolism. Pineapple is considered a powerful fat burning fruit due to its bromelain content. However, its miraculous properties are greatly exaggerated.
Bromelain does not promote fat burning, but only helps in the absorption of various products (dairy products, legumes, meats, fish). Grapefruit removes excess fluid from the body, improves fat metabolism.
10 principles of proper nutrition for weight loss for girls
Start your day with a hearty and hearty breakfast.
Many of us skip this meal. However, the habit of having a good meal before an active work day is simply necessary for us. If you haven't already, you can start slowly with small portions. Your morning meals should contain complex carbohydrates. This is a promise of energy and vivacity for the first part of the day. Porridge with added fruits and berries, unsweetened muesli with nuts and honey is perfect.
The caloric content of food must be sufficient.
Don't severely restrict yourself in food and intentionally consume the minimum number of calories per day. Excessive food bans lead to rapid breakdowns in your nutritional system and also slow down the metabolic processes in the body. The statement that to lose weight fast you need to eat little is not true. It's important to be full throughout the day, so we advise you to calculate your calorie intake.
The rule that you can't eat after six o'clock is wrong.
It is worth adhering to this principle only if you go to bed at 20: 00 or 21: 00. If you go to sleep after 11 pm, this interruption in eating will be harmful to your health. You can safely eat protein-rich foods (fish, chicken breast, hard-boiled eggs, cottage cheese) two to three hours before going to bed without worrying about gaining extra pounds.
Sweet foods should only be eaten in the morning.
This rule is useful for girls who are starting to adhere to proper nutrition for weight loss. Sweets and flour-based products can be included in the diet, but only until noon. Fruits should also not be left for an evening reception: they are suitable until 16: 00 h. For dinner, it is better to cook protein foods.
In order not to overeat at night, you need to eat enough food during the day.
Your entire diet should be balanced. By skipping one of your meals, you risk overeating later on. Our body is organized in a very clever way: at night it will strive to get the norm that you have not eaten during the day. This intermittent nutrition greatly slows down the metabolism.
Every day you need to drink two liters of water.
Scientists have found that in order to maintain the health of the body, you need to drink 2-2. 5 liters of pure water every day. This habit will allow you to maintain water balance, it will suppress your appetite. You can get used to drinking a lot of water. For the first seven days you will probably need to control yourself, but then your body will rebuild itself and you will start to want to drink more.
Daily two liters of clean water is one of the main principles of a healthy lifestyle and weight loss.
Don't eat foods with "empty" calories.
Proper weight loss nutrition for girls excludes consumption of products such as juice bags, soda, mayonnaise, store sauces, convenience foods and fast food. This food is "empty" because it has no nutritional value. Eating unhealthy food, you will not feel full during the day, your body will not receive any beneficial trace elements. A diet with these foods almost instantly leads to weight gain, so it pays to choose healthy and nutritious natural dishes.
Proper nutrition for weight loss girls: menu for 14 days
A healthy and correct menu is quite simple, but at the same time varied.
All meals must occur at a specific time:
- Breakfast 08: 00-09: 00.
- Snack 10: 00-11: 00.
- Lunch from 13: 00 to 14: 00.
- Snack 16: 00-17: 00.
- Dinner 18: 00-19: 00.
Day 1
- Omelet of one egg and several proteins with spinach, 2 kiwis.
- Toaster-baked bread or fresh diet bread, 2-4 slices of cheese.
- Steamed chicken or turkey chops, boiled rice, vegetables.
- Cheesecakes or low-fat casserole, syrup.
- Yogurt with flax seeds (per 0. 25 l - 8 g of seeds).
Proper weight loss nutrition for girls can bring excellent results in the form of a slim and toned figure. In the first few days of this regimen, the stomach may feel full. It is recommended to reduce the usual portions so as not to feel heaviness in the stomach.
Day 2
- Oatmeal and flaxseed porridge cooked with water in the mass fraction of 10: 1, banana.
- Cooked meat (chicken fillet) or canned tuna.
- Brown rice cooked with veal, low-fat cabbage soup with beef.
- A grapefruit.
- A glass of kefir with the addition of greens and flax seeds.
Day 3
- Low-fat cottage cheese casserole, unsweetened espresso and milk.
- Several nuts, 5 dates, 1 apple.
- Low-fat soup of your choice, green salad, 1 hard-boiled egg.
- Low-fat cottage cheese.
- Steamed chops or meatballs, some fresh cucumbers, lettuce.
Day 4
- Bread toasted in the toaster, a few slices of cheese or quality sausage (one of the two).
- Canned cottage cheese ("Prostokvashino").
- Soup with meat and vegetables, grated carrots with vegetable oil.
- Fruit salad or low-fat cottage cheese dessert with cashews.
- 1 boiled egg, kefir with the addition of chopped dill.
Day 5
- Steamed buckwheat, plums or dates.
- Light vegetable salad.
- Egg salad, boiled meat (veal), hard cheese, pepper and tomato. As a sauce, use low-fat butter or sour cream.
- Baked fish, light vegetable salad.
- Chicken dish with broccoli and rice.
6th
- Fried eggs (no oil added), a few pieces of cheese, spinach.
- Cooked rice, some walnuts, raisins.
- Soup with turkey meatballs, fish cooked in tomato sauce, salad.
- Ryazhenka.
- Grapefruit.
Day 7
- Dates a few chunks, low-fat cottage cheese casserole.
- Light salad of different fruits.
- Boiled skinless chicken leg, pickle soup, buckwheat.
- Lazy stuffed cabbage (2 pcs. ).
- Chopped hedgehogs with the addition of zucchini.
A proper nutritional menu is very important for girls to lose weight. Healthy eating will help you quickly shed those hated pounds.
Day 8
- Black bread with cheese and low-fat curd, 1 pear.
- Low-fat cottage cheese in the amount of 80 g, 15 g of honey.
- Meat broth, vegetable salad.
- Grapefruit, pear.
- Two cucumbers and boiled meat (turkey).
Day 9
- Rice porridge cooked in water, 15 g of butter, an orange.
- Boiled egg, cucumber, toasted bread.
- Roasted hake (200 g), fresh vegetable salad.
- Green apple, herbal tea, cottage cheese.
- Stewed vegetables with roasted chicken fillet.
10th day
- Boiled egg, 1 tomato, mashed potatoes.
- Rosehip broth, some tangerines.
- Bread with pieces of cheese, soup with mushrooms and rice.
- Cottage cheese casserole.
- Seaweed and roasted pollock.
Day 11
- Fresh strawberries (120 g), oatmeal cooked in skim milk.
- Homemade yogurt with honey, bitter coffee.
- Sauerkraut with baked fish.
- Vegetable salad with sour cream sauce.
- A couple of fresh cucumbers, roasted chicken fillet with grated cheese.
day #12
- Barley porridge cooked in water, 1 banana.
- Kiwi, pomelo.
- Boiled chicken breast, vegetable casserole.
- Tomato juice (one glass), boiled shrimp (160 g).
- Kefir (250ml).
day #13
- Bitter coffee, egg omelet.
- Orange, banana.
- Roasted mushrooms, chicken fillet, potatoes.
- Apple, curdled milk.
- Baked apples with cinnamon (2 pcs. ), Cottage cheese.
Day 14
- Oats cooked in water, a little honey, 1 banana.
- Tea with herbs and lemon, crushed walnuts, 1 apple.
- Boiled vegetables with dark rice, soup.
- Banana casserole.
- Cooked shrimp, a couple of fresh cucumbers, a tomato.
In order for proper nutrition for weight loss for girls to give the desired result, it is necessary to strictly follow the menu and all the recommendations, as well as regularly perform physical exercises.