All girls want to be slim and attractive. However, it is impossible to achieve a good figure if your diet contains a lot of fatty and unhealthy foods. Proper nutrition for weight loss is the best way to get in great shape without harming your health.
Add to it regular exercises and your figure will be not only slim but also toned. You can strengthen your health by eating properly: establish a vitamin and mineral balance, improve the condition of the skin, hair, and nails.
What foods prevent proper nutrition for weight loss
Girls are rightfully wondering what products prevent them from having an elegant figure. Usually we pay attention to the calorie content, we prefer options with low energy value. However, the weight still does not go away, sometimes even extra pounds appear.
Girls who make the right nutrition menu for weight loss should take into account that all products are divided into several categories.The first group- high proteinthe second- high carbin the thirdvariants with a high amount of fat are preferred. 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 gaining extra pounds is eating too many fried, fatty foods.
Losing weight is easier with low-calorie foods. It is especially beneficial to have negative calorie foods in your diet. In this case, the body spends more energy on their digestion than it consumes from them.
When designing the right nutrition menu to lose weight in a week, the girl should exclude fried foods. Even vegetables fried in oil at high temperatures lose important vitamins and minerals that we use. Different ways of eating provide different calories. If you use vegetables in a fresh salad, the most dietary option is obtained.
How unhealthy foods affect our weight:
- If you burn fewer calories than you consume, the difference will be deposited in the form of fat cells.
- To improve the taste, junk food is filled with a lot 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.
- A large amount of unnecessary food slows down the metabolism. Such foods quickly turn 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, cheeses and sour cream are high in calories. They also contain enough fat, 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,this should also be excluded.
Foods made from fatty fish, pork, lamb, beef and veal are rich in animal fats. These elements quickly transfer to fat tissue, adding unnecessary kilograms.
You can easily replace oily fish with lean fish. Pollock, cod, hake, navaga, flounder will do. It is better to refuse halibut, sardines, sturgeon, mackerel and saury. Fatty meat should also be eliminated, instead eat chicken and other lean options.
alcoholic beverages,slow down the process of losing weight.
Alcoholic drinks are harmful for us, because they greatly reduce the rate of metabolism. First of all, nutritionists advise to stop drinking beer, because it contains a lot of fast carbohydrates, yeast and sugar. If you are planning a healthy diet menu for a girl to lose weight, what other alcohol is harmful:
- Vodka, whiskey, tequila, rum, gin, brandy: one glass of these drinks contains 115 kcal.
- Champagne: 100 ml drink contains 89 kcal.
If you follow a proper diet, it is acceptable to drink a glass of dry wine occasionally.
Sweet.
More of our numbers suffer from confectionery: sweets, cakes, sweets, chocolate. These foods contain a lot of fast carbohydrates. All sweets increase the level of glucose in the blood, which increases appetite.
You can replace ordinary sweets with dark bitter chocolate. It is better to completely exclude harmful cakes and pies.
Carbonated drinks.
Any sweetened carbonated drinks 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 soda, it is better to drink homemade compotes and juices without sugar.
For girls who are on a proper diet for weight loss, we recommend using homemade fruit drinks (comotes, juices) without sweeteners.
flour.
Harmful flour products include pasta, spaghetti, bread, buns, because they clog our intestines. If you cannot give up flour, try replacing it with durum wheat products.
The most harmful food that you should stop eating immediately is fast food. It contains a large amount of fast carbohydrates, high in calories and dangerous to health. Eating a lot of fast food, you can experience a deterioration in the work of internal organs.
vegetables,should be eliminated with proper nutrition.
Most girls believe that vegetables are the best food for weight loss. However, not all products of these cultures are very useful. For example, potatoes have a high glycemic index (GI), so carbohydrates are quickly converted into fat tissue. Potato dishes can be eaten only with low GI foods.
We advise the girl who is making a proper nutrition menu to lose weight not to completely exclude some 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.
It is necessary to observe the measure when eating certain foods. It is also important to choose the right method of cooking for weight loss.
Can be:
- To cook.
- Cooking.
- Eating raw foods (vegetable salads).
You can always stay in good shape by removing various marinades, sausages and fast foods from your daily diet. This food can quickly lead to a number of extra pounds.
What foods are the basis of proper nutrition for girls to lose weight
Protein foods for weight loss
What should a weight loss nutrition program for girls include? The best protein choice is fish. It contains omega-3 and 6 fatty acids, phosphorus, fluorine, iodine, vitamins A, E, D necessary for our body.
According to the amount of fat, fish can be divided into three types:
- Fatty (more than 8%). Calorie content - 110-145 kcal per 100 g of product. For example, fish of the sturgeon family, mackerel, halibut, eel.
- With medium fat content (4-8%). Calorie content - 100-145 kcal per 100 g of product. This group includes sea bass, lean herring, carp, pink salmon, pike perch, trout.
- Low-fat fish (4%). Calorie content - 75-100 kcal per 100 g product. These are cod, river fish, hake, flounder, bream, pike.
For girls who want to prepare a proper diet for weight loss, we recommend including low-fat options in your diet. Avoid smoked and fried fish. Cooking methods - steamed, grilled, baked. However, there is no need to pay too much attention to fish dishes, because an excessive amount of useful elements can even be harmful. You can consume fish no more than four times a week.
You should choose turkey or chicken from the meat. They are high in protein and contain fewer calories and fat than pork. The caloric value of chicken breast is 113 kcal per 100 g of product. The elements contained in bird fillet cleanse the liver of fats and improve fat metabolism. The proteins in chicken and turkey help build nice muscles.
Use eggs in your diet. The calorie content of this product is 70-80 kcal, it serves as a source of proteins that are well absorbed by the body. Eggs contain 12 different types of vitamins (B, D, E and others) and provide satiety.
Dairy products
A diet program for slimming girls should include a sufficient amount of dairy products. They contain important elements, calcium and phosphorus. In addition, they accelerate metabolic processes. In the past, nutritionists claimed that weight loss meant eating only low-fat foods. But today, this has been proven to be the wrong approach.
Milk fat contains linoleic acid, which helps convert fat into energy, and therefore does not accumulate 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.
However, we still do not recommend consuming a lot of dairy products, because an excess of linoleic acid, on the contrary, causes excess weight, and proteins remove an important element from the body - calcium.
Kefir can help you lose weight. This dairy product is inexpensive, but contains a large number of important elements that improve intestinal microflora and accelerate metabolic processes. Kefir is well satiating, able to relax the nervous system.
Also, you can use cottage cheese without harming the figure. This product contains a lot of protein and calcium. Thanks to this, it allows you to feel full for a long time. Cottage cheese products have low GI values, so they can be eaten 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 the proper nutrition menu 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
It is important to use a variety of cereals when losing weight. This food is low-calorie, contains a lot of useful fiber, cleanses the body of toxins and toxins. We believe that all grains are uniquely beneficial and important for health and harmony. For best results, it is recommended to alternate different types of cereals. They can be cooked in water without adding oil.
Millet groats promote fat metabolism, lower cholesterol, improve the functioning of the gastrointestinal tract, cleanse the body of fats and antibiotics. This porridge will keep you full for a long time.
For a girl's weight loss, proper nutrition for a week should include wheat grains. 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, cleanses the body of harmful substances and participates in lipid metabolism. This porridge is hypoallergenic.
Buckwheat contains a lot of iron. This grain contains little fat, it is digested for a long time, so it keeps you full for a long time.
Oatmeal is rich in fiber, calcium, zinc, iron, phosphorus and amino acids. It also cleanses the body of harmful substances that affect the condition of the skin of the face.
nuts
A girl who makes a proper nutrition menu for weight loss should pay special attention to nuts. This product has a fairly high calorie content, but is perfect for small snacks. Nuts fill up quickly, it is convenient to take them with you. They are very useful for the skin, improve metabolic processes.
Daily amount of nuts:
- peanuts - 10-12 pcs. ;
- almonds - 22 pcs. ;
- cider - 50 g;
- walnut - 2 pcs.
Vegetables and greens
The main products for a slim figure are various vegetables. Most of them have a low calorie content (except starch), a lot of fiber, vitamins and trace elements.
What vegetables should be included in the diet to lose weight:
- cucumber. Calorie content - 15 kcal per 100 g product. Cucumber contains vitamins B and C, as well as potassium and enzymes that improve intestinal motility.
- Cabbage. Calorie content - 22 kcal per 100 g product. It contains a lot of folic acid, fiber, as well as vitamins K, B, A, thiamin, riboflavin. Cabbage helps to quickly lose extra pounds, increases endurance and restores blood sugar levels.
- Another vegetable for the proper nutrition menu for slimming girls is carrot. Calorie content - 32 kcal per 100 g. It contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
- Tomato. Calorie content - 20 kcal per 100 g. These vegetables improve metabolism, lower cholesterol levels, and prevent tumors.
- It's a beet. 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. Calorie content - 23-28 kcal per 100 g. It contains the most 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. It 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. Also, celery gives vitality and relaxes the nervous system.
- For girls who are losing weight, proper nutrition for a week should include zucchini. Its caloric content is 23 kcal per 100 g. This vegetable improves intestinal motility, restores normal water-salt balance.
- Pumpkin. Calorie content - 25 kcal per 100 g. The product accelerates 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 great reserves of fiber, macronutrients and beneficial vitamins. They contain tannins, which are the main substances that accelerate metabolism. The elements that make up fruits and berries help remove toxins and improve the functioning of internal organs. All this helps to lose weight.
A proper diet for a girl to lose weight should include fruits such as apples, pineapples and grapefruits. Apple contains pectin, folic acid, vitamin C. These elements restore intestinal microflora and accelerate metabolism. Pineapple is considered a powerful fat-burning fruit due to the bromelain in it. However, its miraculous properties have been greatly exaggerated.
Bromelain does not help burn fat, but it helps the absorption of various products (milk, legumes, meat, fish). Grapefruit removes excess fluid from the body, improves fat metabolism.
10 principles of proper nutrition for girls to lose weight
Start your morning with a hearty and healthy breakfast.
Most of us ignore this food. However, a good eating habit before an active working day is simply necessary for us. If you still don't have it, you can gradually start with small portions. Your breakfast should consist of complex carbohydrates. This is a guarantee of energy and vitality for the first part of the day. Porridge with added fruits and berries, sugar-free muesli with nuts and honey is perfect.
The calorie content of food should be sufficient.
Do not severely limit yourself in food and deliberately consume the minimum amount of calories per day. Excessive restrictions in food cause rapid disturbances in your nutritional system, and also slow down metabolic processes in the body. The statement that you need to eat less 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 following this principle only if you go to bed at 20. 00 or 21. 00. If you sleep later than 23. 00, then such a break in eating will harm your health. Two to three hours before bedtime, you can have a safe lunch with high-protein foods (fish, chicken breast, boiled eggs, cottage cheese) without worrying about gaining extra pounds.
Sweet foods should be eaten only in the morning.
This rule is useful for girls who are starting to follow a proper diet to lose weight. Sweets and flour products can be included in the diet, but only until noon. Fruits should also not be allowed to be eaten in the evening: until 16: 00 is suitable. It is better to cook yourself protein food for dinner.
In order not to eat too much in the evening, it is necessary to take enough food during the day.
The whole diet should be balanced. By skipping one meal, you risk overeating later. Our body is very intelligently designed: in the evening it will try to get the norm that you did not eat during the day. Such intermittent feeding slows down the metabolism a lot.
You should drink two liters of water every day.
Scientists have determined that to maintain the health of the body, it is necessary to drink 2-2. 5 liters of clean water every day. This habit will allow you to maintain water balance and suppress appetite. You can get used to drinking plenty of water. In the first seven days, you will probably have to control yourself, but then the body will reset and you will want to drink more.
Two liters of clean water per day is one of the main principles of a healthy lifestyle and weight loss.
Do not eat "empty" calorie foods.
A proper weight loss diet for girls excludes products such as juice bags, sodas, mayonnaise, store-bought sauces, convenience foods, and fast food. Such food is "empty" because it has no nutritional value. When you eat unhealthy foods, you will not feel full during the day, and your body will not receive any useful micronutrients. A diet with such food leads to weight gain almost immediately, so it is worth choosing healthy and nutritious natural foods.
Proper nutrition for slimming girls: 14-day menu
A healthy proper menu is quite simple, but at the same time diverse.
All meals must be taken at a certain time:
- Breakfast 08: 00-09: 00.
- Snack 10: 00-11: 00.
- Lunch 13: 00-14: 00.
- Snack 16: 00-17: 00.
- Dinner 18: 00-19: 00.
Day 1
- Omelet from one egg and several proteins with spinach, 2 kiwis.
- Toasted bread or fresh diet bread, 2-4 slices of cheese.
- Steamed chicken or turkey cutlets, boiled rice, vegetables.
- Low-fat cheesecakes or stew, syrup.
- Yogurt with flax seeds (0. 25 l - 8 g of seeds).
Proper nutrition for losing weight for girls can give 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. In order not to feel heavy in the stomach, it is recommended to reduce the usual portions.
Day #2
- Oatmeal and linseed porridge 10: 1, cooked in banana mass with water.
- 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 stew, sugar-free and milk-free espresso.
- A few walnuts, 5 dates, 1 apple.
- Low-fat soup of your choice, green salad, 1 boiled egg.
- Low-fat cottage cheese.
- Steamed cutlets or meatballs, a few fresh cucumbers, lettuce.
Day #4
- Toasted bread, a few slices of cheese or good quality sausage (one of two).
- Corn curd ("Prostokvashino").
- Soup with beef and vegetables, fried carrots in vegetable oil.
- Low-fat cottage cheese dessert with fruit salad or cashews.
- Kefir with the addition of 1 boiled egg, chopped dill.
Day #5
- Steamed buckwheat, prunes or dates.
- Light vegetable salad.
- Egg, boiled meat (veal), hard cheese, pepper and tomato salad. Use butter or low-fat sour cream as a dressing.
- Baked fish, light vegetable salad.
- Chicken dish with broccoli and rice.
Day #6
- Fried egg (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.
- Grapefruit.
Day #7
- A few pieces of dates, low-fat cottage cheese stew.
- A light salad of various fruits.
- Boiled chicken thigh without skin, pickle soup, buckwheat.
- Stuffed cabbage lazy (2 pieces).
- Chopped hedgehog with the addition of pumpkin.
Proper nutrition menu is very important for girls to lose weight. Healthy food will help you lose those hated pounds quickly.
Day #8
- Black bread with cheese and low-fat cottage cheese, 1 pear.
- 80 g of low-fat cottage cheese, 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, one orange.
- Boiled eggs, cucumber, fried bread.
- Baked hake (200 g), fresh vegetable salad.
- Green apple, herbal tea, cottage cheese.
- Baked vegetables with baked chicken fillet.
Day #10
- Boiled egg, 1 tomato, mashed potatoes.
- Rosehip juice, a few tangerines.
- Bread with pieces of cheese, soup with mushrooms and rice.
- Cottage cheese stew.
- Seaweed and baked pollock.
Day #11
- Fresh strawberries (120 g), oatmeal boiled in skim milk.
- Homemade yogurt with honey, bitter coffee.
- Baked fish with sauerkraut.
- Vegetable salad with sour cream.
- Baked chicken fillet with some fresh cucumbers and grilled cheese.
Day #12
- Boiled barley porridge, 1 banana.
- Kiwi, pomelo.
- Boiled chicken breast, vegetable stew.
- Tomato juice (one glass), boiled shrimp (160 g).
- Kefir (250 ml).
Day #13
- Bitter coffee, egg omelette.
- Orange, banana.
- Baked champignons, chicken fillet, potatoes.
- Apple, cut milk.
- Baked apples with cinnamon (2 pieces), cottage cheese.
Day #14
- Oatmeal cooked in water, a little honey, 1 banana.
- Tea with herbs and lemon, chopped walnuts, 1 apple.
- Brown rice, stewed vegetables with soup.
- Banana stew.
- Boiled shrimp, a few fresh cucumbers, a tomato.
In order for proper nutrition to lose weight for girls to give the desired results, it is necessary to strictly follow the menu and all the recommendations, as well as to do physical exercises regularly.