The correct weight-loss diet for girls

All the girls want to be thin and attractive. However, a good figure was impossible to achieve, if your diet is a lot of fats and harmful products. Eat properly, you will be able to improve your health: - establish vitamins and minerals and balance, improve the condition of skin, hair, nails.

the rejection of harmful products

What foods interfere with proper nutrition for weight loss

Girls just interested, what products prevent them from having nice figure. Usually we focus on the caloric content, preferring options with a small energy value. However, the weight still does not go, sometimes there are more extra pounds. Girls, make up the menu of proper nutrition for losing weight, it is necessary to consider that all the products are divided into different categories. The first group – the high protein, the second high, the third is dominated by the options with a lot of fat. All of these products can be high and low caloric content. The most dietary option works, if you eat a fresh vegetable salad. As the harmful products affect our weight:

  • In the event that you spend less calories you consume, the difference will be deposited in the form of fat cells.
  • To improve the palatability harmful products full of a lot of carbohydrates and fast fat. The number of useful elements reduced to a minimum. The excessive consumption of food leads to weight gain.
  • Junk food in large quantities helps the slowing down of the metabolism. Such foods that are rapidly converted to body fat.

Most of the girls believes that vegetables – best food for weight loss. However, not all the products of these cultures that are so useful. For example, the potato has a high glycemic index (GI), through which the carbohydrates are transformed quickly in the adipose tissue. Potato dishes can be eaten only in conjunction with products with a low glycemic index. The girl, menu component of a proper diet to lose weight, you should not completely exclude some of the food, considered to be harmful. For example, this abandoning the chocolate, is to lower the level of serotonin (happiness hormone) in the blood. In his absence, can appear stress, listlessness and even depression. Eating these or other products, it is necessary to comply with the measure. To lose weight, it is important to choose the right method of cooking the food.

a difficult choice

This can be:

  • Varca beach.
  • Cooking in the oven.
  • The consumption of raw foods (salads, vegetables).

Always to remain in good shape, it is possible, by excluding them from your daily diet various pickles, cold cuts and fast food. The food more quickly can lead to a number of extra pounds.

Which products are the basis of a correct diet for weight loss for girls

Protein rich foods for weight loss

That should include the program of a correct diet for weight loss for girls? The best option of protein products of fish. Contains necessary for our body, fatty acids Omega-3 and 6, phosphorus, fluorine, iodine, vitamins a, e and D. For the number of fish fats can be divided into three types:

  1. Fat (8 %). Calories – 110-145 kcal 100 g of product. For example, a fish of the family of sturgeons, mackerel, halibut, acne.
  2. With medium-fat (4-8 %). Calories – 100-145 kcal 100 g of product. To this group belong sea bass, low-fat herring, carp, pink salmon, perch, trout.
  3. Fish lower fat content (4 %). Calories – 75 to 100 kcal per 100 g of product. This is cod, perch river, hake, sole, pike, pike.

Girls who want to create a menu of proper nutrition for losing weight, it is advisable to include in the diet of options with lower fat content. It is worth to abandon smoked, and fried fish. The methods of cooking steamed, grilled, cooked in the oven. However, a great deal of emphasis on the fish, you must not do, as well as an excessive amount of useful elements can also hurt. Consume fish can be no more than four times a week. Of meat is worth to choose the turkey or the chicken. They have a lot of protein and they contain less calories and fat, rather than meat and pork. The caloric value of chicken breast in the calculation for 100 g of product – 113 kcal. The elements in the thread of birds, purify the liver from the fat, improves the metabolism of fat. The proteins that are present in the context of chicken and turkey, to help you grow beautiful muscle. Use in the diet eggs. This product has a caloric content in the 70-80 kcal, is a source of protein, which are well absorbed by the body. The egg contains 12 different types of vitamins (A, D, e, F, and others), it gives a sense of satiety.

Nuts

The girl, menu component of a proper diet to lose weight, should pay particular attention to nuts. This product has quite high calorie content, however, it is ideal for a small snack. Nuts to saturate quickly, their easy to carry. They are very useful for the skin, improve metabolism.

waiver of harmful power

Daily intake of dried fruits:

  • peanuts – 10-12 pieces;

  • almonds – 22 pcs.;

  • pine nuts – 50 g;

  • nuts – 2 pcs

Vegetables and herbs

The main products for a slim figure is a variety of vegetables. Most of them has a small calorie (the exceptions are rich in starch), lots of fiber, vitamins, and trace elements. Which vegetables you want to include in your diet to lose weight:

  • Cucumbers. Calories – 15 kcal per 100 g of product. Cucumbers are present in vitamins of group b, C, e, potassium, and enzymes that improve the motor function of the intestine.
  • Cabbage. Calories – 22 kcal for 100 g of product. It contains a lot of folic acid, fiber, vitamins A, E, thiamine, riboflavin. Cabbage helps you lose excess pounds, increase endurance, restore the level of sugar in the blood.
  • Still a vegetable to the menu of proper nutrition for girls weight loss – carrot. Calories – 32 calories per 100 grams, it contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
  • The tomatoes. Calories – 20 calories per 100 g. These vegetables improve metabolism, reduce cholesterol level, feel the formation of tumors.
  • Beet. Calories – 42 kcal per 100 g. Product has laxative and diuretic properties, contains betaine are, that regulate the metabolism of fats and improves the absorption of animal protein.
  • Pepper. Calories – 23-28 kcal per 100 grams, contains the largest amount of vitamin C. This vegetable accelerates weight loss, prevents hair loss, prevents the appearance of thrombosis, improves the state of skin, hair, nails.
  • The beans. Calories – 102 calories per 100 grams, it has a lot Of protein, antioxidants, trace elements. Beans prevents the complete absorption of the starch, and also stimulates the production of a particular hormone that reduces appetite.
  • Celery – 18 kcal per 100 g. This vegetable consists of cleaning components and regenerating for the body. Also celery gives you joy, relaxes the nervous system.
  • A correct diet for a week diet for girls must include the zucchini. His calorie – 23 kcal per 100 g. This vegetable improves intestinal peristalsis, restores the normal balance of fluid and electrolyte.
  • The pumpkin. Calories – 25 calories per 100 g. Product accelerates the metabolism, strengthens the bone tissue.
  • Dill, parsley, basil, turnips, leaf lettuce, cilantro, onion, garlic have a calorie negative. Their absorption is spent more calories that you consume.

Fruit and berries

diet and sport

Fruits and berries have large reserves of fiber, macronutrients, vitamins that are beneficial. They contain tannins, essential oils, substances that accelerate the metabolism. The elements present in the composition of fruits and berries, help eliminate toxins, improve the functioning of the internal organs. All of this promotes weight loss. Menu of a correct diet slimming girl must necessarily contain fruit, such as apple, pineapple and grapefruit. The apples they have in their composition, pectin, folic acid, and vitamin C. These elements to restore the intestinal microflora, accelerate the metabolism. The pineapple is considered to be a strong fat-burning fruit due to the content of bromelain.

However, its miraculous properties are very exaggerated. Bromelain is not conducive to fat loss, but only helps in the assimilation of different products (milk, vegetables, meat, fish). The grapefruit shows the body of excess fluid, improve the metabolism of fat. To protect yourself from an increase in weight, 20 minutes before the dessert need to eat a product with a fiber content. This can be green, bean sprouts, or cabbage leaves. So it is possible to avoid that the process of rapid transformation of carbohydrates and, as a result, the increase of weight.

  1. Morning's worth of starts with a hearty and healthy breakfast.

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

  3. The rule, according to which there are no after six in the evening, is erroneous.

  4. Products cakes it's worth eating only during the first afternoon.

  5. Not to eat too much in the evening, you need a sufficient number of food day.

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

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

  8. Do not limit the consumption of protein.

  9. Forego the days of fasting and starvation.

  10. Before dessert, eat a little bit of the green.

A correct diet for the weight loss girls: drop in 14 days

The sound menu is fairly simple, but rich.

All meals must take place at a particular 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 n ° 1

  1. Frittata of an egg, and several proteins with spinach, 2 kiwis.

  2. The bread baked in the toaster or fresh dietary, 2-4 slices of cheese.

  3. Cutlets of chicken or turkey, steam-cooked, boiled rice, vegetables.

  4. Low-fat cottage cheese or casserole, syrup.

  5. Yogurt with flax seeds (0.25 l – 8 g of seeds of sunflower).

A proper diet for weight loss for girls can bring excellent results in the form of thin and elastic figure. In the early days of this system of the stomach can seem crowded. It is recommended that you reduce your usual portions, in order to not feel heaviness of the stomach.

Day n ° 2

useful products
  1. Oatmeal and flax cereal, cooked in water at mass fractions of 10:1, banana.

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

  3. Boiled rice with meat of veal, low-fat the soup by adding more beef.

  4. A grapefruit.

  5. A cup of yogurt with the addition of vegetables and flax seeds.

Day n ° 3

  1. Low-fat pudding ricotta cheese, and espresso coffee without sugar and milk.

  2. A couple of walnuts, 5 dates, 1 apple.

  3. Low fat soup to your taste, served with green salad, 1 hard-boiled egg.

  4. Non-greasy, flakes of milk are the ricotta cheese.

  5. Hamburger or beef patties, steamed, a couple of cucumbers, and lettuce.

Day n ° 4

  1. Toasted bread, a few pieces of cheese or cold cuts of high quality (one of two).

  2. Ricotta cheese, granular ("Buttermilk").

  3. Soup with the addition of beef and vegetables, shredded carrots with vegetable oil.

  4. Fruit salad or dessert of low-fat cheese, the message and the cashew.

  5. 1 hard-boiled egg, yogurt with the addition of chopped dill.

Day n ° 5

  1. Steamed buckwheat, plums or figs.

  2. Easy vegetable salad.

  3. Egg salad, boiled meat (veal), cheese, peppers, and tomatoes. As supply use no oil or low-fat sour cream.

  4. Baked potatoes with fish, easy vegetable salad.

  5. A chicken dish with broccoli and rice.

Day n ° 6

  1. Fried eggs (without adding oil), a couple of slices of cheese, spinach.

  2. Boiled rice, a few nuts, raisins.

  3. Soup with meatballs turkey meat, fish, cooked in tomato sauce, salad.

  4. The curdled milk.

  5. Grapefruit.

Day n ° 7

  1. Given a couple of pieces, low-fat cottage cheese casserole.

  2. Easy salad of different fruits.

  3. Chicken thigh, boiled without the skin, a soup of brine, buckwheat.

  4. Stuffed cabbage lazy (2 pcs.).

  5. Hedgehogs of minced meat with the addition of zucchini.

Menu of a healthy diet is very important for girls to weight loss. Healthy food will help you recover quickly from that hateful extra pounds.

ricotta cheese with fruit

Day n ° 8

  1. Black bread with cheese and low-fat cottage cheese, 1 pear.

  2. Low-fat cottage cheese, to the number of 80 g, 15 g of honey.

  3. Beef broth, vegetable salad.

  4. Grapefruit, pear.

  5. Two cucumber and boiled meat (turkey).

Day n ° 9

  1. Porridge rice, cooked in water, 15 g of butter, one orange.

  2. The hard-boiled egg, cucumber, toasted bread.

  3. Oven-baked hake (200 g), salad of fresh vegetables.

  4. Green apple, herbal tea, cottage cheese.

  5. Steamed vegetables with baked potatoes, chicken fillet.

Day n ° 10

  1. The hard-boiled egg, 1 tomato, mashed potatoes.

  2. Decoction of rose hips, a pair of mandarins.

  3. The bread with cheese slices, soup with the addition of mushrooms and rice.

  4. Ricotta cheese casserole.

  5. Algae and gratin of cod.

Day n ° 11

  1. Fresh strawberries (120 g), oatmeal, welded with skimmed milk.

  2. Home-made yoghurt with honey, bitter coffee.

  3. Sauerkraut in the oven with the fish.

  4. Vegetable salad with sour cream sauce.

  5. Couple of fresh cucumber, cooked in the oven fillets of chicken with grated cheese.

Day n ° 12

  1. Barley, polenta, cooked in water, 1 banana.

  2. Kiwi, grapefruit.

  3. Baked chicken breast, vegetable stew.

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

  5. Yogurt (250 ml).

Day n ° 13

a healthy diet
  1. Bitter coffee, egg omelet.

  2. Orange, banana.

  3. Baked mushrooms, chicken fillet, potatoes.

  4. Apple, yogurt.

  5. Baked apples with cinnamon (2 pcs.), the ricotta cheese.

Day n ° 14

  1. Oatmeal, cooked in water, a little honey, 1 banana.

  2. Herbal tea and lemon, the message of nuts, 1 apple.

  3. Steamed vegetables with rice, dark soup.

  4. Casserole dish with the banana.

  5. Cooked shrimp, a couple of fresh cucumbers, a tomato.

For a proper nutrition for weight loss for girls has given the desired result, it is necessary to adhere strictly to the menu and all of the recommendations, but also to regularly perform physical exercises. The food rules for weight loss for girls during the lessons in the gym continue, and after your workout. The first meal after the gym should be 30-60 minutes. The energy lost is possible to compensate for carbohydrate food (buckwheat, rice and other cereals). Complete porridge, low-fat meat, chicken, fish or cottage cheese. Our days no longer need to spend a lot of time, by performing complex and annoying procedure in the house. Much easier to turn to the true professionals – in a health and beauty centre