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 get in great shape without harming your health.
Add to this regular workouts and your figure will not only be slim, but also toned. Eating right, you can strengthen your health: establish vitamin and mineral balance, improve the condition of the skin, hair, nails.
What foods interfere with proper nutrition for weight loss
Girls are rightly interested in products that prevent them from having a graceful figure. Usually we focus on calorie content, preferring low energy options. However, the weight still does not go away, sometimes even extra pounds appear.
Girls composing a menu of proper nutrition for weight loss should take into account that all products are divided into several categories.First group- rich in proteinsecond- rich in carbohydratesIn the thirdoptions with a large amount of fat 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 gaining extra pounds is eating a lot of fried and fatty 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.
When compiling a proper nutrition menu 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 that we use them for. 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 expend fewer calories than you consume, the difference will be deposited 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 these foods leads to weight gain.
- Junk food in large quantities slows down the metabolism. These foods are quickly converted into body fat.
Dairy, which should be excluded from the menu for a well-fed girl to lose weight.
Most of the dairy products we are used to are also harmful when 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 food analogues - low-fat foods. In terms of taste, they do not lose, but their use will certainly help you in the fight against excess weight.
meat and fish products,which should also be excluded.
Dishes of fatty fish, pork, lamb, beef and veal are high in animal fat. These elements quickly pass into fatty tissue, adding unnecessary kilograms.
You can easily replace fatty fish with lean fish. Pollock, cod, hake, navaga, plaice will do. It is better to refuse halibut, sardines, 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 beverages are harmful to us because they significantly reduce the metabolic rate. First of all, nutritionists advise to stop drinking beer, because 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: a glass of these drinks contains 115 kcal.
- Champagne: 100 ml of drink contains 89 kcal.
If you adhere to good nutrition, it is sometimes acceptable to drink a glass of dry wine.
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, which increases appetite.
You can replace the usual sweets with bitter dark chocolate. It is better to completely exclude harmful cakes and cakes.
Soft drinks.
All sugary soft drinks contain large amounts of sugar, as well as harmful chemical flavorings and colorings. Such products will not only prevent you from losing weight, but can also cause problems with the gastrointestinal tract.
Instead of soda, it is better 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.
Plain 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 need to stop eating immediately is fast food. It contains a huge amount of fast carbohydrates, it is high in calories and dangerous for health. By eating a lot of fast food, you may experience 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 weight loss. However, not all products of these cultures are equally useful. For example, potatoes have a high glycemic index (GI), thanks to which carbohydrates are quickly converted into fatty tissue. Potato dishes can only be eaten with low GI foods.
We advise the girl who makes up the menu of 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 (hormone of happiness) in the blood. In its absence, stress, apathy and even depression can appear.
When you eat certain foods, you have to respect the measure. Also to lose weight, it is important to choose the right way to cook food.
It can be:
- Kitchen.
- Pastry shop.
- Eat raw foods (vegetable salads).
You can still stay fit 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 plan 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.
According to the amount of fat, 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 an average fat content (4-8%). Calorie content - 100-145 kcal per 100 g of product. This group includes bass, low-fat herring, carp, pink salmon, pike-perch, trout.
- Fish low in fat (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 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 emphasize fish dishes, because an excessive amount of useful elements can even harm. You cannot eat fish more than 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 product is 113 kcal. Elements present in poultry fillet cleanse the liver of fats, improve fat metabolism. The proteins present 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 protein that is well absorbed by the body. The egg contains 12 different types of vitamins (B, D, E and others), gives satiety.
Dairy
Your diet program for weight loss girls should contain a sufficient amount of dairy products. They contain important elements, calcium and phosphorus. In addition, they accelerate metabolic processes. Previously, nutritionists claimed that losing weight meant using only fat-free foods. However, today it has been proven that this is not the right approach.
Milk fat contains linoleic acid, which promotes the conversion of fat into energy and therefore does not deposit in fatty 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 proteins eliminate 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 the intestinal microflora and accelerate metabolic processes. Kefir saturates well, is able to relax the nervous system.
Also, without harming 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. Curd 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 dishes, 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 many vitamins andquickly saturate.
cereals
When you're losing weight, it's important to eat a variety of grains. This food is low-calorie, contains in its composition a lot of useful fiber, which rids the body of toxins and toxins. We believe that all cereals are useful and important for health and harmony in their own way. For a better result, it is recommended to alternate different types of cereals. Cooking is done in water without adding oil.
Millet groats promote fat metabolism, lower cholesterol, improve the activity of the gastrointestinal tract, rid the body of fats and antibiotics. This porridge will satisfy you for a long time.
Proper nutrition for a week for a girl's weight loss should include wheat groats. It contains few calories, delays the deposition of fats, 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 lipid metabolism. This porridge is hypoallergenic.
Iron is present in large quantities in buckwheat. This cereal contains little fat, is digestible for a long time, due to which it saturates 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.
nuts
The girl who composes 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 saturate quickly, they are convenient 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 pieces
Vegetables and greenery
The main products for a slim figure are a variety of vegetables. Most of them are low in calories (except those containing starch), lots 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 and riboflavin. Cabbage helps to quickly lose extra pounds, increases endurance and restores blood sugar.
- Another vegetable for the menu of 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 and antioxidants.
- Tomatoes. Calorie content - 20 kcal per 100 g. These vegetables improve metabolism, lower cholesterol levels and prevent the formation of tumors.
- 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 protein.
- Bulgarian pepper. Calorie content - 23-28 kcal per 100 g It contains the greatest 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. 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. In addition, celery gives vivacity, relaxes the nervous system.
- Proper nutrition for a week for girls losing weight should include zucchini. Its calorie 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 large stores of fiber, macronutrients and beneficial vitamins. They contain tannins, essential substances that speed up the 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.
The menu of proper nutrition for weight loss for a girl should contain fruits such as apple, pineapple and grapefruit. Apples contain pectin, folic acid, vitamin C. These elements restore the intestinal microflora and accelerate 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, legumes, meat, fish). Grapefruit removes excess fluid from the body, improves fat metabolism.
10 principles of proper nutrition for weight loss in girls
Start your day with a hearty and healthy breakfast.
Many of us ignore this meal. However, the habit of having a good meal before an active working day is simply necessary for us. If you still don't have any, you can start gradually with small portions. Your morning meals should contain complex carbohydrates. It is a guarantee of energy and liveliness 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 food should be sufficient.
Do not severely limit yourself to food and intentionally consume the minimum number of calories per day. Excessive prohibitions in food lead to rapid breakdowns in your nutritional system, and also slow down metabolic processes in the body. The statement that to lose weight fast you need to eat little 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 adhering to this principle only if you go to bed at 8 or 9 p. m. If you go to bed after 11: 00 p. m. , such a break in food will be harmful to health. You can safely eat protein-rich foods (fish, chicken breast, hard-boiled eggs, cottage cheese) two to three hours before bed without worrying about putting on extra pounds.
Sweet foods should only be eaten in the morning.
This rule is 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 also not be left for an evening reception: it is suitable until 4: 00 p. m. For dinner, it is better to cook protein foods yourself.
In order not to overeat in the evening, you need to eat enough food during the day.
Your whole diet should be balanced. By skipping one of your meals, you run the risk of overeating later. Our body is organized very intelligently: in the evening it will strive for the norm that you did not eat during the day. Such intermittent nutrition significantly 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, you need to drink 2-2. 5 liters of pure water every day. This habit will allow you to maintain water balance, suppress appetite. You can get used to drinking lots of water. The first seven days, most likely, you will have to control yourself, but then the body will rebuild and you will start to want to drink more.
Two liters of drinking water a day is one of the fundamentals of a healthy lifestyle and weight loss.
Do not eat foods with "empty" calories.
Proper nutrition for weight loss in girls excludes the consumption of products such as juice packets, soft drinks, mayonnaise, store sauces, ready meals and fast food. These foods are "empty" because they have no nutritional value. By eating unhealthy foods, 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 girls losing weight: 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 from 08: 00 a. m. to 09: 00 a. m.
- Snack 10h00-11h00.
- Lunch from 1: 00 p. m. to 2: 00 p. m.
- Snack 4: 00 p. m. –5: 00 p. m.
- Dinner from 6 p. m. to 7 p. m.
Day 1
- Omelet of an egg and several proteins with spinach, 2 kiwis.
- Toaster bread or fresh diet bread, 2-4 slices of cheese.
- Steamed chicken or turkey cutlets, boiled rice, vegetables.
- Low-fat cheesecakes or casserole, syrup.
- Linseed yogurt (for 0. 25 l - 8 g of seeds).
Proper nutrition for weight loss for girls can bring you great results in the form of a slim and toned figure. During the first few days of this diet, 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 veal, low-fat cabbage soup with beef.
- A grapefruit.
- A glass of kefir with the addition of greens and flax seeds.
Day #3
- Light cottage cheese casserole, espresso without sugar and without milk.
- Several nuts, 5 dates, 1 apple.
- Light soup of your choice, green salad, 1 boiled egg.
- Low-fat cottage cheese.
- Steamed cutlets or meatballs, some fresh cucumbers, lettuce.
Day #4
- Toast bread, a few slices of quality cheese or sausage (one of the two).
- Salty cottage cheese ("Prostokvashino").
- Beef and vegetable soup, grated carrots in 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.
- 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 (without added oil), a few pieces of cheese, spinach.
- Boiled rice, some nuts, raisins.
- Turkey meatball soup, fish cooked in tomato sauce, salad.
- Ryazhenka.
- Grapefruit.
Day #7
- Dates a few pieces, casserole of low-fat cottage cheese.
- Light salad of different fruits.
- Boiled chicken leg without skin, pickle soup, buckwheat.
- Lazy stuffed cabbage (2 pcs. ).
- Chopped hedgehogs with the addition of zucchini.
A proper nutritional menu is very important for girls to lose weight. A healthy diet will help you quickly lose the hated pounds.
Day #8
- Dark 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
- Boiled rice porridge, 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 potatoes.
- Rosehip broth, a few tangerines.
- Bread with pieces of cheese, mushroom soup and rice.
- Casserole of cottage cheese.
- Baked seaweed and 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 dressing.
- Some fresh cucumbers, baked chicken fillet with grated cheese.
Day #12
- Boiled barley porridge, 1 banana.
- Kiwi, pomelo.
- Boiled chicken breast, vegetable casserole.
- Tomato juice (one glass), boiled shrimp (160 g).
- Kefir (250 ml).
Day #13
- Bitter coffee, egg omelet.
- Orange, banana.
- Baked mushrooms, chicken fillet, potatoes.
- Apple, curd.
- Baked apples with cinnamon (2 pcs. ), Cottage cheese.
Day #14
- Oat flakes cooked in water, a little honey, 1 banana.
- Lemon herbal tea, crushed nuts, 1 apple.
- Stewed vegetables with black rice, soup.
- Banana casserole.
- Boiled shrimp, two fresh cucumbers, a tomato.
In order for proper nutrition for weight loss in girls to bring the desired result, it is necessary to strictly follow the menu and all recommendations, as well as regularly perform physical exercises.