All girls want to be slim and attractive. However, a good figure cannot be achieved if your diet is high in fatty and unhealthy foods. Proper nutrition for weight loss is the best way to achieve great shapes without harming your health.
Add regular workouts and your figure will not only be slim, but also toned. Eating right, you can strengthen your health: establish a balance of vitamins and minerals, improve the condition of your skin, hair and nails.
What foods interfere with proper nutrition for weight loss
Girls are right to know what products prevent them from having a graceful figure. In general, we focus on the caloric content, preferring options with low energy value. However, the weight still does not go away, sometimes even extra pounds appear.
Girls who make up a menu of proper nutrition for weight loss should take into account that all products are divided into several categories.First group- high in proteinsecond- 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 reason for carrying extra pounds is eating a lot of fatty and fried 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 their digestion than it consumes from them.
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 those of us who 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 the event that you spend fewer calories than you consume, the difference will be deposited in the form of fat cells.
- To improve the taste, bad foods are packed with a large number 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 quantities slows down the metabolism. Such foods quickly turn into body fat.
Dairy products, which should be excluded from the menu of a girl with proper nutrition for weight loss.
Most of the dairy products that we are used to are also harmful when it comes to losing weight. For example, popular cream, milk, butter, cheeses, and sour cream are high in calories. They also contain enough fat, so it is better to choose dietary analogs - low-fat foods. 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 excluded.
Dishes made from fatty fish, pork, lamb, beef and veal are rich in animal fat. These elements quickly pass into adipose tissue, adding unnecessary kilograms.
You can easily replace oily fish with lean fish. Haddock, cod, hake, navaga, flounder will do. It is better to refuse halibut, sardine, sturgeon, mackerel and saury. You'll also need to cut out fatty meat and eat chicken and other lean options instead.
Alcoholic drinks,slow down the slimming process.
Alcoholic beverages are bad for us because they greatly reduce the metabolic rate. First of all, nutritionists advise to stop drinking beer, since it contains a large number of fast carbohydrates, 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, brandy - a glass of these drinks contains 115 kcal.
- Champagne: 100 ml of drink contains 89 kcal.
If you adhere to proper nutrition, drinking a glass of dry wine is sometimes acceptable.
Sweet.
To a greater extent, our figure is harmed by confectionery: sweets, cakes, pastries, chocolate. These foods contain an excess of fast carbohydrates. All sweets increase blood glucose levels, which increases appetite.
You can replace the usual sweets with dark bitter chocolate. It is better to completely exclude harmful cakes and pastries.
Carbonated drinks.
All sweetened carbonated beverages contain large amounts of sugar, as well as harmful chemical flavors and dyes. Such products will not only prevent you from losing weight, but can also cause problems in the gastrointestinal tract.
Instead of soft drinks, it is best to drink homemade compotes and juices that do not contain sugar.
For girls who make the right diet to lose weight, 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 unhealthiest food you should stop eating right away is fast food. It contains a large number of fast carbohydrates, is high in calories and dangerous to health. Eating a lot of fast food, you can find a deterioration in the functioning of the internal organs.
Vegetables,that need to be eliminated with proper nutrition.
Most of the girls believe that vegetables are the best food to lose weight. However, not all products of these cultures are so useful. For example, potatoes have a high glycemic index (GI), so carbohydrates are quickly converted into adipose tissue. Potato dishes can only be eaten with low GI foods.
We advise the girl who makes the proper nutrition menu 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 its absence, stress, apathy and even depression can appear.
When eating certain foods, you need to observe the measure. Also in weight loss, it is important to choose the correct way of cooking food.
Can be:
- Cooking.
- Baking.
- Eat raw food (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 in 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.
Depending on the amount of fat, 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 perch, 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 nutrition menu to lose weight, we advise them to include low-fat options in their diet. Avoid smoked and fried fish. Cooking methods: steamed, grilled, baked. However, it is not necessary to place a great emphasis on fish dishes, since an excessive amount of useful elements can even harm. You can consume 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 caloric value of chicken breast per 100 g of the product is 113 kcal. The elements present in the poultry fillet cleanse the liver of fats, improve fat metabolism. The proteins found in chicken and turkey help build beautiful muscles.
Use eggs in your diet. This product has a caloric content of 70-80 kcal, it serves as a source of protein that is well absorbed by the body. The egg contains 12 different types of vitamins (B, D, E and others), it gives satiety.
Dairy products
Your diet program to lose weight for girls 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 the use of only fat-free foods. However, today this has been shown to be the wrong approach.
Milk fat contains linoleic acid, which favors the conversion of fat into energy, so it is 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 an excess of linoleic acid, on the contrary, leads to excess weight, and protein removes 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, can relax the nervous system.
Also, without harming the figure, you can use cottage cheese. This product contains a large amount of protein and calcium. Thanks to this, it allows you to feel full 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 from 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 such as soft cheese, Adyghe cheese, mozzarella, feta and ricotta, which are low in calories, contain a lot of vitamins and are quickly saturated.
cereals
When losing weight, it is important to eat a variety of grains. This food is low-calorie, has in its composition a lot of useful fiber, 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. To obtain the best result, it is recommended to alternate different types of cereals. Cooking them is in the water without adding oil.
Millet grains promote fat metabolism, lower cholesterol, improve the activity of the gastrointestinal tract, remove fats and antibiotics from the body. This porridge will fill you up for a long time.
Proper nutrition for a week for a girl's weight loss should include wheat semolina. It contains few calories, delays the deposition of fats, prolongs the youth of the skin, improves the condition of the 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, it is digestible for a long time, so it is saturated for a long time.
Oatmeal is 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 of the face.
walnuts
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 caloric content, but it is perfect for small snacks. Nuts are quickly saturated, they are convenient to carry. They are very useful for the skin, improve metabolic processes.
Daily amount of nuts:
- peanut - 10-12 pieces;
- almonds - 22 pieces;
- cedar - 50 g;
- walnuts - 2 pieces
vegetables and greens
The main products for a slim figure are a variety of vegetables. Most of them are low in calories (except those that contain starch), high in fiber, vitamins and trace elements.
What vegetables should be included in the diet for weight loss:
- CucumbersCalorie 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 to quickly lose extra pounds, increases endurance 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. Caloric content - 20 kcal per 100 g These vegetables improve metabolism, reduce cholesterol levels and prevent the formation of tumors.
- Beetroot. Calorie 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. Caloric 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 and 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 to lose weight, 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 speeds up metabolism, strengthens bone tissue.
- Dill, parsley, basil, turnip, lettuce, cilantro, onion, garlic have 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 elimination of toxins, improve the functioning of internal organs. All this contributes to weight loss.
A girl's proper nutrition menu for weight loss should contain fruits like apple, pineapple, and grapefruit. Apples contain pectin, folic acid, vitamin C. These elements restore the 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 your morning with a hearty and healthy breakfast.
Many of us ignore this food. However, the habit of having a good meal before an active day of work is simply necessary for us. If you don't already have it, you can start small with small portions. Your morning meals should contain complex carbohydrates. This is a garment of energy and liveliness for the first part of the day. Porridge with the addition of fruits and berries, muesli without sugar with nuts and honey is perfect.
The caloric content of food should be sufficient.
Do not severely restrict yourself in food and intentionally consume the minimum number of calories per day. Excessive prohibitions in food lead to rapid failures in your nutrition system, and also slow down metabolic processes in the body. The statement that to lose weight quickly you need to eat little is not true. It is important to be full throughout the day, so we recommend that you calculate your caloric intake.
The rule that you can't eat after six in the evening is wrong.
It is worth adhering to this principle only if you go to bed at 8: 00 or 9: 00 p. m. If you go to bed later than 11: 00 p. m. , such a break in eating will be detrimental to health. You can safely dine on high-protein foods (fish, chicken breast, boiled eggs, cottage cheese) two to three hours before going to bed without worrying that you will gain extra pounds.
Sweet foods should be consumed only in the morning.
This rule is useful for girls who are beginning to follow proper nutrition for weight loss. Sweets and flour 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. 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. If you skip one of your meals, you run the risk of overeating later. Our body is organized in a very intelligent way: at night it will strive to reach the norm that you did not eat during the day. Such intermittent nutrition greatly slows down the metabolism.
Every day you need to drink two liters of water.
Scientists have found that to maintain the health of the body, it is necessary to drink 2 to 2. 5 liters of pure water every day. This habit will allow you to maintain water balance, will suppress appetite. You can get used to drinking a lot of water. The first seven days, you will most likely need to control yourself, but then the body will rebuild itself and you will start to want to drink more.
Two liters of clean water daily is one of the fundamental principles of a healthy lifestyle and weight loss.
Don't eat "empty" calorie foods.
Proper nutrition for weight loss for girls excludes the intake of products such as juice packets, carbonated drinks, mayonnaise, sauces from the store, convenience foods and fast food. Such food is "empty" because it has no nutritional value. By eating unhealthy food, you will not feel full during the day, your body will not receive any beneficial trace elements. A diet with such foods almost instantly leads to weight gain, so it is worth choosing healthy and nutritious natural dishes.
Proper nutrition for slimming girls: menu for 14 days.
A healthy and correct menu is quite simple, but at the same time varied.
All meals must take place at a specific time:
- Breakfast 08: 00–09: 00.
- Snack 10: 00-11: 00.
- Lunch 13: 00–14: 00.
- Afternoon snack 16: 00–17: 00.
- Dinner 18: 00–19: 00.
Day 1
- Omelette with one egg and several proteins with spinach, 2 kiwi.
- Bread baked in a toaster, or fresh dietary bread, 2-4 slices of cheese.
- Steamed chicken or turkey cutlets, boiled rice, vegetables.
- Low-fat cheesecakes or casserole, syrup.
- Yogurt with flax seeds (per 0. 25 l - 8 g of seeds).
Proper nutrition for girls weight loss can give you great 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 a mass fraction of 10: 1, banana.
- Boiled meat (chicken fillet) or canned tuna.
- Boiled brown rice with beef, 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.
- Various nuts, 5 dates, 1 apple.
- Low fat soup of your choice, green salad, 1 boiled egg.
- Low-fat cottage cheese.
- Steamed cutlets or meatballs, some fresh cucumbers, lettuce.
Day 4
- Toasted bread in a toaster, some slices of quality cheese or longaniza (one of the two).
- Cottage cheese in a can ("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
- Buckwheat, prunes or steamed dates.
- Light vegetable salad.
- Salad of eggs, boiled meat (veal), hard cheese, peppers and tomatoes. As a dressing, use low-fat butter or sour cream.
- Baked fish, light vegetable salad.
- Chicken dish with broccoli and rice.
Day #6
- Fried eggs (no oil added), a couple of pieces of cheese, spinach.
- Boiled rice, some nuts, raisins.
- Soup with turkey meatballs, fish cooked in tomato sauce, salad.
- Ryazhenka.
- Pink grapefruit.
Day #7
- Dates a few pieces, low-fat cottage cheese casserole.
- Light salad of different fruits.
- Boiled skinless chicken leg, pickled soup, buckwheat.
- Stuffed lazy cabbage (2 units).
- Chopped hedgehogs with the addition of zucchini.
A proper nutrition menu is very important for girls to lose weight. Healthy food will help you quickly lose the hated kilograms.
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 cooked in water, 15 g of butter, an orange.
- Boiled egg, cucumber, toast.
- Baked hake (200 g), fresh vegetable salad.
- Green apple, herbal tea, cottage cheese.
- Stewed vegetables with baked chicken fillet.
Day #10
- Boiled egg, 1 tomato, mashed potato.
- Rosehip broth, some tangerines.
- Bread with pieces of cheese, soup with mushrooms and rice.
- Cottage cheese casserole.
- Baked algae and pollock.
Day 11
- Fresh strawberries (120 g), oatmeal boiled in skim milk.
- Homemade yogurt with honey, bitter coffee.
- Sauerkraut with baked fish.
- Vegetable salad with sour cream dressing.
- A couple of fresh cucumbers, baked chicken fillet with grated cheese.
Day #12
- Barley porridge cooked in water, 1 banana.
- Kiwi, grapefruit.
- Boiled chicken breast, vegetable casserole.
- Tomato juice (a glass), boiled shrimp (160 g).
- Kefir (250 ml).
Day #13
- Bitter coffee, egg omelette.
- Orange, banana.
- Baked mushrooms, chicken fillet, potatoes.
- Apple, curdled milk.
- Baked apples with cinnamon (2 pcs. ), Cottage cheese.
Day #14
- Oatmeal cooked in water, a little honey, 1 banana.
- Herbal tea with lemon, crushed nuts, 1 apple.
- Stewed vegetables with dark rice, soup.
- Banana casserole.
- Boiled 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 recommendations, as well as regularly perform physical exercises.