All girls want to be slim and attractive. However, a good figure cannot be achieved if your diet is rich in fatty and unhealthy foods. Eating right for weight loss is the best way to get in great shape without harming your health.
Add to it regular training and your figure will be not only lean, but also tight. By eating right, you can strengthen your health: establish a vitamin and mineral balance, improve the condition of the skin, hair, and 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 the calorie content, preferring options with a low energy value. However, the weight still does not disappear, sometimes even extra pounds appear.
Girls who make a menu for proper nutrition for weight loss should keep in mind that all products are divided into several categories.First group- high protein contentsecondly- high carbohydrate contentin the thirdhigh-fat options 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 cause of excess weight is eating a lot of fried, fatty foods.
Weight loss is facilitated by low-calorie foods. It is especially useful to have foods with negative calories in your diet. The body in this case spends more energy on their digestion than it consumes from them.
When drawing up a menu for proper nutrition for weight loss for a week, the girl must 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 junk food affects our weight:
- In the event that you expend fewer calories than you consume, the difference will be deposited in the form of fat cells.
- To improve the taste, harmful foods are saturated with a large amount of fast carbohydrates and fats. At the same time, the number of useful elements is minimized. Excessive consumption of such foods leads to weight gain.
- Junk food in large quantities slows down the metabolism. Such food quickly turns into body fat.
Dairy products, which should be excluded from the menu for a girl with proper nutrition for weight loss.
Most of the dairy products we are used to are also harmful for weight loss. For example, popular cream, milk, butter, cheese and sour cream are high in calories. There is also enough fat in them, so it is better to choose dietary analogues - foods with a low fat content. In terms of taste, they do not lose, but their use will definitely help you in the fight against excess weight.
Meat and fish products,which should also be turned off.
Fatty fish, pork, lamb, beef and veal dishes are rich in animal fats. These elements quickly pass into adipose tissue, adding unnecessary pounds.
You can easily replace fatty fish with lean fish. Pollock, cod, hake, navaga, flounder will do. It is better to refuse halibut, sardine, 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 drinks are harmful to us because they significantly slow down the metabolism. First of all, nutritionists advise to stop drinking beer, as it contains a large amount of fast carbohydrates, yeast and sugar. What other alcohol is harmful if you plan a healthy diet menu for a girl to lose weight:
- Vodka, whiskey, tequila, rum, gin, brandy: one glass of these drinks contains 115 kcal.
- Champagne: 100 ml drink contains 89 kcal.
If you stick to proper nutrition, it is sometimes acceptable to have a glass of dry wine.
Sweetie.
To a greater extent, our figure is damaged by confectionery: pastries, cakes, pastries, chocolate. These foods contain an excess of fast carbohydrates. All sweets raise blood sugar levels, which increases appetite.
You can replace the usual sweets with dark bitter chocolate. It is better to completely exclude harmful cakes and cakes.
Carbonated drinks.
All sweetened sodas contain large amounts of sugar as well as harmful chemical flavors and colors. Such products will not only prevent you from losing weight, but can also cause problems with the gastrointestinal tract.
Instead of soda, it is best to drink homemade compotes and juices that do not contain sugar.
For girls who make up the right diet for weight loss, we recommend using fruit drinks (comotes, 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 should stop eating immediately is fast food. It contains a huge amount of fast carbohydrates, is high in calories and dangerous to health. If you eat very fast food, you may experience deterioration of the functioning of the internal organs.
vegetables,which must be eliminated with proper nutrition.
Most girls believe that vegetables are the best food for weight loss. However, not all products from these cultures are so useful. For example, potatoes have a high glycemic index (GI), which is why carbohydrates are quickly converted to fat. Potato dishes can only be eaten with low GI foods.
We advise the girl who makes the menu for proper 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 (the hormone of happiness) in the blood. In its absence, stress, apathy and even depression may appear.
When you eat certain foods, you must observe the measure. Also, when losing weight, it is important to choose the right way to prepare food.
Can not be:
- cooking.
- Baking.
- 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 basis 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, phosphorus, fluorine, iodine, vitamins A, E, D necessary for the body.
According to the fat content, fish can be divided into three types:
- Fat (more than 8%). Calorie 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, pike, trout.
- Low-fat fish (4%). Calorie content - 75-100 kcal per 100 g of product. These are cod, river perch, hake, flounder, bream, pike.
For girls who want to make a proper diet for weight loss, we advise you to include low-fat options in your diet. Avoid smoked and fried fish. Cooking methods - steamed, grilled, baked. However, it is not necessary to put a lot of emphasis on fish dishes, because an excessive amount of useful elements can even harm. You can eat fish no more than four times a week.
From the meat, you should choose turkey or chicken. They are high in protein and contain fewer calories and fat than pork. The calorie value of chicken breast per 100 g of the product is 113 kcal. The elements contained in bird fillet clean the liver of fat, improve fat metabolism. The proteins in chicken and turkey help build beautiful muscles.
Use eggs in your diet. This product has a calorie 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), gives satiety.
Dairy products
Your diet program for girls to lose weight should contain a sufficient amount of dairy products. They contain important elements, calcium and phosphorus. They also speed up metabolic processes. Previously, nutritionists claimed that weight loss involved the use of only foods without fat. However, today it has been proven that this is a 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 still, we do not recommend consuming too many dairy products, because an excess of linoleic acid, on the contrary, leads to overweight, and proteins remove an important element from the body - calcium.
Kefir can help you lose weight. This dairy product is cheap, but it contains a large number of important elements that improve the intestinal microflora and accelerate metabolic processes. Kefir saturates well, it is able to relax the nervous system.
Also, without harm 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 full for a long time. Boiled products have a low GI, so they can be consumed in the evening.
They contain a small amount of lactose, which makes these products harmless for people with lactone intolerance. Many interesting dishes can be prepared from cottage cheese: cottage cheese with herbs, vegetables, fruits, as well as hot options, various snacks, desserts.
Girls can dilute their menu for proper nutrition for weight loss with products such as soft cheese, Adyghe cheese, mozzarella, feta and ricotta, which are low in calories, contain a lot of vitamins and quickly satiate.
cereals
When losing weight, it is important to eat a variety of cereals. This food is low in calories, contains a lot of useful fibers that rid 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 best results, it is recommended to alternate different types of cereals. They are cooked in water without adding oil.
Millet supports the metabolism of fats, lowers cholesterol, improves the activity of the gastrointestinal tract, rids the body of fats and antibiotics. This porridge will fill you up for a long time.
Proper nutrition for a week to lose weight for a girl should include wheat grains. It contains few calories, slows the deposition of fat, 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 participates in lipid metabolism. This porridge is hypoallergenic.
Iron is contained in large quantities in buckwheat. This cereal contains little fat, it takes a long time to digest, so it fills you up 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 the menu for 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 quickly satiate, they are convenient to carry with you. They are very useful for the skin, improve metabolic processes.
Daily amount of nuts:
- peanuts - 10-12 pcs. ;
- almonds - 22 pcs. ;
- cedar - 50 g;
- walnuts - 2 pcs.
Vegetables and vegetables
The main products for a slim figure are various vegetables. Most of them have a low calorie content (except those containing starch), a lot of fiber, vitamins and trace elements.
What vegetables should be included in the diet for weight loss:
- cucumbers. Calorie 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. Calorie content - 22 kcal per 100 g of product. It contains a lot of folic acid, fiber, as well as vitamins K, B, A, thiamin, riboflavin. Cabbage helps in rapid weight loss, increases endurance and restores blood sugar levels.
- Another vegetable on the menu for proper nutrition 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, lower cholesterol levels and prevent the formation of tumors.
- Beetroot. 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 largest amount of vitamin C. This vegetable accelerates weight loss, prevents baldness, prevents thrombosis, improves the condition of the skin, hair, nails.
- Bob. Caloric content - 102 kcal per 100 g. Contains a lot of proteins, 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 cheerfulness, relaxes the nervous system.
- Proper nutrition for a week for girls to lose weight should include zucchini. Its caloric content is 23 kcal per 100 g. This vegetable improves intestinal motility, restores the normal water-salt balance.
- pumpkin. Caloric content - 25 kcal per 100 g. The product accelerates metabolism, strengthens bone tissue.
- Dill, parsley, basil, turnip, lettuce, coriander, onion, garlic have a negative calorie content. They burn more calories than they consume.
Fruits and berries
Fruits and berries have large reserves of fiber, macronutrients and useful vitamins. They contain tannins, essential substances that speed up the 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.
The menu for proper nutrition for losing weight for a girl should include fruits such as apple, pineapple and grapefruit. Apples contain pectin, folic acid, vitamin C. These elements restore intestinal microflora and speed up 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, meat, fish). Grapefruit removes excess fluid from the body, improves fat metabolism.
10 principles of proper nutrition for weight loss for girls
Start the morning with a hearty and healthy breakfast.
Many of us neglect this meal. But the habit of eating well before an active working day is simply necessary for us. If you haven't yet, you can gradually start with small portions. Your morning meals should contain complex carbohydrates. This is a bet for energy and cheerfulness for the first part of the day. Oatmeal with the addition of fruits and berries, sugar-free muesli with nuts and honey is perfect.
The caloric content of food should be sufficient.
Do not restrict yourself greatly in food and deliberately consume the minimum number of calories per day. Excessive prohibitions in food lead to rapid breakdowns in your nutritional system, and also slow down the metabolic processes in the body. The claim that you need to eat little to lose weight quickly is not true. It is 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 in the evening is wrong.
It is worth sticking to this principle only if you go to bed at 20. 00 or 21. 00 hours. If you go to bed later than 11. 00 p. m. , then such a break in food will be harmful to health. You can safely eat foods with a high protein content (fish, chicken breast, 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 can be included in the diet, but only until lunch. Fruits should also not be left for evening reception: they are suitable until 4: 00 p. m. For dinner, it is better to prepare protein food.
In order not to overeat in the evening, you must eat enough during the day.
Your entire diet should be balanced. Skipping one of your meals puts you at risk of overeating later. Our body is designed in a very intelligent way: in the evening it will try to get the norm that you did not eat during the day. Such intermittent feeding significantly slows down the metabolism.
You should drink two liters of water every day.
Scientists have found that to maintain the health of the body, you need to drink 2-2. 5 liters of clean water every day. This habit will allow you to maintain water balance, suppress appetite. You can get used to drinking a lot of water. The first seven days you will most likely have to control yourself, but after that the body will recover and you will start wanting to drink more.
Two liters of clean water a day is one of the main principles of a healthy lifestyle and weight loss.
Don't eat foods with "empty" calories.
The right diet for weight loss for girls excludes the intake of products such as juice pouches, sodas, mayonnaise, store-bought sauces, convenience foods and fast food. Such food is "empty" because it has no nutritional value. By eating unhealthy foods, you will not feel full during the day, your body will not receive any useful trace elements. A diet with such food almost instantly leads to weight gain, so it is worth choosing healthy and nutritious natural dishes.
Proper nutrition for girls to lose weight: menu for 14 days
A healthy proper menu is quite simple, but at the same time varied.
All meals must be served at a specific time:
- Breakfast 08: 00–09: 00h.
- Snack 10: 00-11: 00.
- Lunch 1: 00 p. m. –2: 00 p. m.
- Snack 16: 00–17: 00.
- Dinner 18: 00–19: 00h.
Day 1
- Omelet of one egg and several egg whites with spinach, 2 kiwis.
- Bread baked in a toaster or fresh diet bread, 2-4 slices of cheese.
- Steamed chicken or turkey cutlets, boiled rice, vegetables.
- Low-fat cheesecakes or casseroles, syrup.
- Yogurt with flax seeds (per 0. 25 l - 8 g of seeds).
Proper weight loss nutrition for girls can bring you excellent results in the form of a slim and toned figure. During 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 a burden in the stomach.
Day #2
- Oatmeal and flaxseed porridge, boiled with water in a mass ratio of 10: 1, banana.
- Cooked meat (chicken fillet) or canned tuna.
- Boiled brown rice with beef, low-fat cabbage soup with beef.
- A grapefruit.
- One cup of kefir with the addition of vegetables and flax seeds.
Day #3
- Low-fat cottage cheese casserole, espresso without sugar and milk.
- A few nuts, 5 dates, 1 apple.
- Low-fat soup of your choice, green salad, 1 boiled egg.
- Low-fat cottage cheese.
- Cutlets or steamed meatballs, a few fresh cucumbers, green salad.
Day #4
- Bread toasted in a toaster, a few slices of cheese or a quality sausage (one of the two).
- Cottage cheese ("Prostokvashino").
- Soup with beef 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, prunes or dates.
- Light vegetable salad.
- Egg salad, boiled meat (veal), hard cheese, peppers and tomatoes. As a dressing, use butter or low-fat sour cream.
- Baked fish, light vegetable salad.
- Chicken dish with broccoli and rice.
Day #6
- Fried eggs (no butter), a few pieces of cheese, spinach.
- Boiled rice, some nuts, raisins.
- Soup with turkey meatballs, boiled fish in tomato sauce, salad.
- Ryazhenka.
- Grapefruit.
Day #7
- A few pieces of dates, a casserole with low-fat cottage cheese.
- A light salad of various fruits.
- Boiled skinless chicken thigh, pickle soup, buckwheat.
- Stuffed lazy cabbage (2 pcs. ).
- Minced hedgehogs with the addition of zucchini.
The right food menu is very important for girls to lose weight. Healthy food will help you lose the hated pounds quickly.
Day #8
- Black bread with cheese and low-fat cottage cheese, 1 pear.
- Low-fat cottage cheese in the amount of 80 g, 15 g of honey.
- Beef broth, vegetable salad.
- Grapefruit, pear.
- Two cucumbers and boiled meat (turkey).
Day #9
- Rice porridge boiled in water, 15 g of butter, one orange.
- Boiled egg, cucumber, toast.
- Baked hake (200 g), salad of fresh vegetables.
- Green apple, herbal tea, cottage cheese.
- Stewed vegetables with roasted chicken fillet.
Day #10
- Boiled egg, 1 tomato, mashed potatoes.
- Rosehip broth, a few tangerines.
- Pie with pieces of cheese, mushroom soup and rice.
- Cottage cheese casserole.
- Seaweed and roasted pollock.
Day #11
- Fresh strawberries (120 g), oatmeal boiled in skimmed milk.
- Homemade yogurt with honey, bitter coffee.
- Sauerkraut with baked fish.
- Vegetable salad with sour cream.
- A few fresh cucumbers, baked chicken fillet with grated cheese.
Day #12
- Barley porridge boiled in water, 1 banana.
- Kiwi, pomelo.
- Boiled chicken breast, vegetable casserole.
- Tomato juice (one cup), boiled shrimp (160 g).
- Kefir (250 ml).
Day #13
- Bitter coffee, egg omelette.
- Orange, banana.
- Baked mushrooms, chicken fillet, potatoes.
- Apple, yogurt.
- Baked apples with cinnamon (2 pcs. ), Cottage cheese.
Day #14
- Oats boiled in water, a little honey, 1 banana.
- Tea with herbs and lemon, crushed walnuts, 1 apple.
- Vegetables stewed with dark rice, soup.
- Banana Casserole.
- Boiled shrimp, a few fresh cucumbers, one 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 recommendations, as well as regularly perform physical exercises.