All girls want to be slim and attractive. However, a good figure cannot be achieved with a high-fat and unhealthy diet. Proper diet for weight loss is the best way to achieve excellent shape without harming your health.
Add regular exercise, and your figure will not only be slim, but also toned. Proper nutrition allows you to strengthen your health: restore a balance of vitamins and minerals, 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 caloric content and prefer low-calorie options. However, the weight still does not go away, sometimes even extra pounds appear.
Girls, compiling a menu of proper nutrition for weight loss, should take into account that all products are divided into several categories.First group- high protein contentsecond- high carbohydratesin the thirdOptions with a lot of fat predominate. All of these foods can be either high-calorie or low-calorie.
We know that a high-calorie diet inevitably leads to weight gain. Another common reason for extra pounds is eating a lot of fried, greasy foods.
Weight loss is facilitated by eating low-calorie foods. It is especially helpful 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 compiling a menu with proper nutrition for weight loss for a week, a girl should exclude fried foods. Vegetables that are fried in oil at high temperatures also lose important vitamins and minerals that we use them for. Different cooking methods provide different calories. The most dietary option is obtained when using vegetables in a fresh salad.
How unhealthy foods affect our weight:
- When you consume fewer calories than you expend, the difference is stored in the form of fat cells.
- To improve the taste, harmful foods are filled with a large amount 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 your metabolism. Such food is quickly converted 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 when trying to lose weight. For example, popular cream, milk, butter, cheese and sour cream are very high in calories. They also contain enough fat, so it is better to choose dietary analogues - 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.
Fatty fish, pork, lamb, beef and veal dishes are rich in animal fats. These elements quickly pass into adipose tissue, adding unnecessary kilograms.
You can easily replace oily fish with lean fish. Saithe, cod, hake, navaga, flounder will do. It is better to refuse halibut, sardines, sturgeon, mackerel and saury. Fatty meats also need to be eliminated and chicken and other lean options eaten in their place.
Alcoholic drinks,slow down the process of losing weight.
Alcoholic beverages are harmful to us because they greatly reduce metabolic rate. First of all, nutritionists do not recommend drinking beer because it is high in fast carbohydrates, yeast and sugar. What other alcohol is harmful when planning a healthy diet menu for a girl to lose weight:
- Vodka, whiskey, tequila, rum, gin, brandy: a glass of these drinks contains 115 calories.
- Champagne: 100 ml of drink contains 89 kcal.
Sometimes, if you follow proper nutrition, drinking a glass of dry wine is 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 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 Beverages.
All sweetened carbonated drinks contain large amounts of sugar, as well as harmful chemical flavorings and colorings. Such products not only prevent weight loss, 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 compose the right diet for weight loss, we recommend using fruit drinks (comots, juices) without homemade sweeteners.
Flour.
Harmful flour products are pasta, spaghetti, bread, loaf, as they clog our intestines. If you cannot do without flour, try replacing it with durum wheat products.
The unhealthiest food you need to stop eating right now is fast food. It contains a large amount of fast carbohydrates, high in calories and harmful to health. If you eat a lot of fast food, there may be a deterioration in the functioning of internal organs.
Vegetables,which must be eliminated with proper nutrition.
Most girls believe that vegetables are the best food for losing weight. However, not all products of these cultures are so useful. Potatoes, for example, have a high glycemic index (GI), which means that carbohydrates are quickly converted into fat tissue. Potato dishes can only be eaten with low GI foods.
We advise the girl, compiling the menu of proper nutrition for weight loss, not to completely exclude certain foods that are considered harmful. For example, if you completely avoid chocolate, you lower the serotonin level (happiness hormone) in the blood. In its absence, stress, apathy and even depression can appear.
You must observe the measure when consuming certain foods. Also, when losing weight, it is important to choose the right way of preparing food.
It may be:
- Cook.
- Bake.
- 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 number 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. It contains omega 3 and 6 fatty acids necessary for our body, phosphorus, fluorine, iodine, vitamins A, E, D.
Depending on the fat content, fish can be divided into three types:
- Oily (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, 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, perch, hake, flounder, bream, pike.
For girls who want to create a menu of proper nutrition for weight loss, we recommend including low-fat options in your diet. Avoid smoked and fried fish. Cooking methods - stewed, grilled, baked. However, there is no need to attach great importance to fish dishes, since an excessive amount of useful elements can even harm. You can eat fish at most four times a week.
From 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 contained in poultry fillet cleanse the liver of fats and improve fat metabolism. The proteins found in chicken and turkey help build beautiful muscles.
Use eggs in your diet. This product has a calorie content of 70-80 kcal and 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), fills you up.
Dairy products
Your girls weight loss diet program should include an adequate amount of dairy products. They contain important elements, calcium and phosphorus. They also speed up metabolic processes. Previously, nutritionists argued that only fat-free foods should be used when losing weight. Today, however, it turned out that this is the wrong approach.
Milk fat contains linoleic acid, which promotes the conversion of 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 do not recommend consuming too many dairy products, since an excess of linoleic acid, on the contrary, leads to obesity, 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, can relax the nervous system.
Without harm to the figure, you can also use cottage cheese. This product is high in protein and calcium. This allows you to feel full for a long time. Quark products have low GI values, so they can be eaten in the evening.
They contain a small amount of lactose, making these products safe for people with lactone intolerance. Many interesting dishes can be prepared from cottage cheese: cottage cheese with herbs, vegetables, fruits, as well as hot dishes, various snacks, desserts.
Girls can dilute their menu with proper nutrition for weight loss with such products as soft cheeses, Adyghe cheese, mozzarella, feta and ricotta, which are low in calories, contain a lot of vitamins and quickly saturate.
Grain
When it comes to losing weight, it is important to eat a variety of cereals. This food is low in calories, has in its composition a lot of useful fiber that rids the body of toxins and toxins. We believe that all grains are useful and important for health and harmony in their own way. For the best result, it is recommended to alternate different grains. Cooking takes place on the water without adding oil.
Millet groats promotes fat metabolism, lowers cholesterol, improves the activity of the gastrointestinal tract, rids the body of fats and antibiotics. This porridge keeps you full for a long time.
Proper nutrition for a week for weight loss in a girl should include wheat groats. It is low in calories, delays fat deposits, prolongs the youthfulness 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 fat metabolism. This porridge is hypoallergenic.
Iron is found in large amounts in buckwheat. This grain contains little fat, is digestible for a long time, which means that 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
The girl compiling the menu for proper nutrition for weight loss should pay special attention to nuts. This product has a fairly high calorie content, but it is perfect for small snacks. Nuts fill you up quickly and are easy to take with you. They are very useful for the skin, improve metabolic processes.
Daily amount of nuts:
- peanuts - 10-12 pieces;
- Almonds - 22 pieces;
- cedar - 50 g;
- Walnuts - 2 pcs.
vegetables and greens
The main products for a slim figure are various types of vegetables. Most of them have low calorie content (except for starchy ones), 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 B and C vitamins, as well as potassium and enzymes that improve gut 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, thiamine, riboflavin. Cabbage helps to quickly lose extra pounds, increases endurance and restores blood sugar levels.
- Another vegetable for proper nutrition for girls when losing weight is carrots. Calorie content - 32 kcal per 100 g It contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
- Tomatoes. Calorie content - 20 kcal per 100 g. This vegetable improves metabolism, lowers cholesterol and prevents the formation of tumors.
- Turnip. 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 peppers. Calorie content - 23-28 kcal per 100 g. It contains the greatest amount of vitamin C. This vegetable accelerates weight loss, prevents hair loss, 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 and trace elements. Beans prevent the full 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. Celery also gives vivacity, relaxes the nervous system.
- Proper nutrition for a week to lose weight girls must include zucchini. Its calorie content is 23 kcal per 100 g. This vegetable improves intestinal motility and restores normal water-salt balance.
- Pumpkin. Calorie content - 25 kcal per 100 g. The product speeds up metabolism and strengthens bone tissue.
- Dill, parsley, basil, turnip, lettuce, cilantro, onion, garlic have a negative calorie content. They burn more calories than they use.
fruits and berries
Fruits and berries have large reserves of fiber, macronutrients and useful vitamins. They contain tannins, essential substances that speed up metabolism. The elements that make up fruits and berries help remove toxins and improve the functioning of internal organs. All of this contributes to weight loss.
The menu of proper nutrition for weight loss in a girl must include such fruits as 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 with the absorption of various products (milk, legumes, meat, fish). Grapefruit removes excess fluid from the body and improves fat metabolism.
10 principles of proper nutrition for losing weight for girls
Start your morning with a hearty and healthy breakfast.
Many of us ignore this meal. However, the habit of eating well before an active day at work is simply necessary for us. If you still don't have it, you can gradually start with small portions. Your morning meals should contain complex carbohydrates. This is a promise of energy and vibrancy for the first part of the day. Porridge with the addition of fruits and berries, sugar-free muesli with nuts and honey is perfect.
The calorie content of the food should be sufficient.
Do not severely limit yourself in food and consciously consume the minimum number of calories per day. Excessive prohibitions in food will cause rapid breakdowns in your nutritional system and also slow down metabolic processes in the body. The statement that you have to eat little to lose weight quickly is not true. It's important to stay full throughout the day, so we advise you to calculate your calorie intake.
The rule that you can't eat after six o'clock in the evening 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 bed later than 11: 00 p. m. , such a break from eating is harmful to your health. You can safely eat high-protein foods (fish, chicken breast, boiled eggs, cottage cheese) two to three hours before bed without fear of gaining extra pounds.
Sweet foods should only be eaten in the morning.
This rule will be useful for girls who are beginning to adhere to proper nutrition for weight loss. Sweets and flour products can be included in the diet, but only until noon. Fruit should not be left for an evening reception either: it is suitable until 16: 00. For dinner it is better to cook yourself protein food.
In order not to overeat in the evening, you need to eat enough during the day.
Your overall diet should be balanced. By skipping any of your meals, you run the risk of overeating later. Our body is arranged very intelligently: in the evening it strives to reach the norm that you did not eat during the day. Such intermittent nutrition greatly slows down metabolism.
Every day you need to drink two liters of water.
Scientists have found that to keep the body healthy, you need to drink 2-2. 5 liters of pure water every day. This habit allows you to maintain water balance and suppress appetite. You can get used to drinking lots of water. For the first seven days you will most likely need to control yourself, but then the body will rebuild and you will start wanting to drink more.
Two liters of clean water a day is one of the basic principles of a healthy lifestyle and weight loss.
Don't eat foods with "empty" calories.
Proper nutrition for girls to lose weight excludes the intake of products such as juice bags, carbonated drinks, mayonnaise, sauces, ready meals and fast food. Such foods are "empty" because they have no nutritional value. If you eat unhealthy foods, you will not feel full during the day, your body will not receive useful trace elements. A diet with such foods leads to weight gain almost immediately, so it is worthwhile tochoose healthy and nutritious natural dishes.
Proper nutrition for girls for weight loss: menu for 14 days
A healthy correct menu is quite simple, but at the same time varied.
All meals should take place at a specific 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
- Egg multi-protein omelette with spinach, 2 kiwi.
- Bread baked in the toaster or fresh diet bread, 2-4 slices of cheese.
- Steamed chicken or turkey cutlets, boiled rice, vegetables.
- Low-fat cheesecake or casserole, syrup.
- Yoghurt with flax seeds (per 0. 25 l - 8 g of seeds).
Proper diet for weight loss for girls can bring you 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 boiled with water in the mass proportion 10: 1, banana.
- Boiled meat (chicken fillet) or canned tuna.
- Boiled brown rice with veal, low-fat cabbage soup with beef.
- A grapefruit.
- A glass of kefir with the addition of greens and flaxseed.
day 3
- Low-fat quark casserole, espresso without sugar and milk.
- Several nuts, 5 dates, 1 apple.
- Low-fat soup of your choice, green salad, 1 boiled egg.
- Low-fat cottage cheese.
- Steamed chops or meatballs, a few fresh pickles, lettuce.
Day #4
- Bread toasted in the toaster, a few slices of cheese or quality sausage (either one or the other).
- Corned 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 chopped dill.
Day #5
- Steamed buckwheat, prunes or dates.
- Light vegetable salad.
- Salad of eggs, boiled meat (veal), hard cheese, peppers and tomatoes. Use butter or low-fat sour cream as a dressing.
- Baked fish, light vegetable salad.
- Chicken dish with broccoli and rice.
Day #6
- Fried eggs (no oil added), a few pieces of cheese, spinach.
- Boiled rice, some nuts, raisins.
- Soup with turkey meatballs, boiled fish in tomato sauce, salad.
- Ryashenka.
- Grapefruit.
Day #7
- Dates a few pieces, low-fat cottage cheese casserole.
- Light salad of different fruits.
- Boiled skinless chicken leg, cucumber soup, buckwheat.
- Stuffed cabbage lazy (2 pcs. ).
- Chopped hedgehogs with added zucchini.
Proper nutritional menu is very important for girls to lose weight. Healthy food will help you quickly lose those hated kilograms.
Day #8
- Brown bread with cheese and low-fat quark, 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, toasted bread.
- Baked hake (200 g), fresh vegetable salad.
- Green apple, herbal tea, cottage cheese.
- Braised vegetables with baked chicken fillet.
Day #10
- Boiled egg, 1 tomato, mashed potatoes.
- Rosehip broth, a few tangerines.
- Bread with pieces of cheese, soup with mushrooms and rice.
- Cottage Cheese Casserole.
- Seaweed and baked Pollock.
Day #11
- Fresh strawberries (120 g), oatmeal cooked in skimmed milk.
- Homemade yogurt with honey, bitter coffee.
- Sauerkraut with baked fish.
- Vegetable salad with sour cream dressing.
- A few fresh pickles, baked chicken fillet with grated cheese.
Day #12
- Barley porridge boiled 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 omelet.
- orange, banana.
- Baked mushrooms, chicken fillet, potatoes.
- apple, curdled milk.
- Baked apples with cinnamon (2 pcs. ), cottage cheese.
Day #14
- Oatmeal boiled in water, some honey, 1 banana.
- Tea with herbs and lemon, crushed walnuts, 1 apple.
- Vegetables stewed with dark rice, soup.
- banana casserole.
- Boiled shrimp, some fresh cucumbers, a tomato.
In order for the right diet 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 engage in physical exercises.