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 excellent forms without harming your health.
Add regular workouts and your figure will not only look slim, but toned as well. By eating well, you can strengthen your health: restore a 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 what products prevent them from having a graceful figure. We usually focus on the calorie content, preferring low energy options. However, the weight does not go away, sometimes extra pounds also 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 protein contentaccording to- high carbohydrate contentin 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 to eat a lot of fried, 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 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 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 Unhealthy Foods Affect Our Weight:
- If you consume fewer calories than you consume, the difference will settle 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 the 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 losing weight. 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 diet 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.
Oily fish, pork, lamb, beef and veal dishes are rich in animal fats. These elements quickly pass into the fatty tissue, adding unnecessary kilograms.
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 eat chicken and other lean options instead.
Alcoholic beverages,slow down the weight loss process.
Alcoholic beverages are bad for us because they greatly reduce the metabolic rate. 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 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 contain 89 kcal.
If you adhere to proper nutrition, it is sometimes acceptable to drink a glass of dry wine.
Dessert.
To a greater extent, our figure is damaged by pastry - sweets, cakes, pastries, chocolate. These foods contain an excess of fast carbohydrates. All sweets raise blood glucose levels, which increases appetite.
You can replace the usual sweets with bitter dark chocolate. It is better to completely exclude harmful cakes and pies.
Carbonated drinks.
Any sweetened carbonated drink contains 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 with the gastrointestinal tract.
Instead of sodas, it's best to drink homemade compotes and juices that don't contain sugar.
For girls who are on the right diet to lose weight, we recommend using fruit drinks (comote, juices) without homemade sweeteners.
Flour.
Harmful flour products include pasta, spaghetti, bread, loaf, 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, is high in calories and dangerous to health. By eating a lot of fast foods, 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 so useful. For example, potatoes have a high glycemic index (GI), thanks to which carbohydrates are quickly converted into adipose tissue. Potato dishes can only be eaten with low glycemic index foods.
We advise the girl who makes up the menu of proper nutrition for weight loss not to completely exclude some foods that are considered harmful. For example, by giving up chocolate completely, you will lower the level of serotonin (the hormone of happiness) in the blood. In her absence, stress, apathy and even depression can appear.
When eating certain foods, it is necessary to observe the measure. Even in losing weight it is important to choose the right way to cook food.
Can be:
- Cooking.
- Baking.
- Eat raw foods (vegetable salads).
You can always keep fit by excluding 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 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 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 (over 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%). Calorie content - 100-145 kcal per 100 g of product. This group includes sea bass, lean herring, carp, pink salmon, zander, trout.
- Lean 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 proper nutrition menu for weight loss, we recommend that you include low-fat options in your diet. Avoid smoked and fried fish. Cooking methods: steamed, grilled, baked. However, it is not necessary to give great emphasis to fish dishes, as 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 product is 113 kcal. The elements present in the poultry fillet clean 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 calorie content of 70-80 kcal, serves as a source of proteins well absorbed by the body. Egg contains 12 different types of vitamins (B, D, E and others), gives satiety.
Dairy products
Your diet plan for weight loss girls should contain a sufficient amount of dairy. They contain important elements, calcium and phosphorus. In addition, they accelerate metabolic processes. Previously, nutritionists argued that weight loss involves using only fat-free foods. However, today it has been shown that this is the wrong approach.
Milk fat contains linoleic acid, which promotes the conversion of fat into energy, and therefore does not settle 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 don't recommend consuming too many dairy products, as an excess of linoleic acid, on the contrary, leads to excess weight, and protein retains 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, 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 a low glycemic index, 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 with cottage cheese: cottage cheese with herbs, vegetables, fruits, as well as hot options, various snacks, desserts.
Girls can dilute their diet menu for weight loss with products such as soft cheeses, Adyghe cheese, mozzarella, feta and ricotta, which are low in calories, contain lots of vitamins and become saturated quickly.
cereals
When losing weight, it is important to consume a variety of grains. This food is low in calories, has in its composition a lot of useful fibers, which rid 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 between different types of grains. It is cooked on water without adding oil.
Millet semolina promotes fat metabolism, lowers cholesterol, improves the activity of the gastrointestinal tract, frees the body from fats and antibiotics. This porridge will fill you up 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 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 is involved in the metabolism of lipids. This porridge is hypoallergenic.
Iron is present in large quantities in buckwheat. This cereal contains little fat, is digestible for a long time, thanks 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 affect the condition of the skin of the face.
peanuts
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 is perfect for small snacks. Nuts are quickly saturated, they are convenient to take 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;
- nuts - 2 pcs.
Vegetables and greens
The main products for a slim figure are a variety of vegetables. Most of them have a low calorie content (except for 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 of group B and C, as well as potassium and enzymes that improve intestinal motility.
- Cabbage. Calorie content - 22 kcal per 100 g of product. Contains a lot of folic acid, fiber and vitamins K, B, A, thiamine, riboflavin. Cabbage helps you lose unwanted pounds quickly, increases stamina and restores blood sugar levels.
- Another vegetable for the proper nutrition menu for girls when they lose 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.
- 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 Contains the largest amount of vitamin C. This vegetable accelerates weight loss, prevents baldness, prevents thrombosis, improves the condition of the skin, hair, nails.
- Beans. Calorie 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 liveliness, relaxes the nervous system.
- Proper nutrition for a week for slimming girls must include zucchini. Its caloric content is 23 kcal per 100 g. This vegetable improves intestinal motility, restores normal salt and water balance.
- Pumpkin. Calorie 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 stores of fiber, macronutrients and beneficial vitamins. They contain tannins, essential substances that accelerate metabolism. The elements that make up fruits and berries contribute to the removal of toxins, improve the functioning of internal organs. All of this contributes to weight loss.
The menu of proper nutrition for a girl's weight loss should contain fruits such as apple, pineapple and grapefruit. Apples contain pectin, folic acid, vitamin C. These elements restore 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 products, legumes, meat, fish). Grapefruit removes excess fluids from the body, improves fat metabolism.
10 principles of proper nutrition for weight loss for girls
Start the day with a hearty and healthy breakfast.
Many of us ignore this meal. However, it is simply necessary for us to have a habit of having a good meal before an active working day. If you don't have it yet, you can start gradually with small portions. Your morning meals should contain complex carbohydrates. This is a token of energy and liveliness for the first part of the day. Perfect porridge with the addition of fruit and berries, sugar-free muesli with nuts and honey.
The calorie content of the food should be sufficient.
Do not strictly limit yourself in food and intentionally consume the minimum number of calories per day. Excessive bans in food lead to rapid breakdowns in the nutritional system, and also slow down 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 recommend that you calculate your calorie intake.
The rule that you cannot eat after six in the evening is wrong.
It is worth adhering to this principle only if you go to bed at 8. 00 pm or 9. 00 pm. If you go to bed after 11. 00 pm, such a break in food will be harmful to your health. You can safely dine on high-protein foods (fish, chicken breast, hard-boiled eggs, cottage cheese) two to three hours before bed without worrying about gaining weight.
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 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 yourself protein food.
In order not to overeat in the evening, you need to eat enough food throughout the day.
The whole diet should be balanced. By skipping one of your meals, you run the risk of overeating later on. Our body is very cleverly organized: in the evening it will strive to get 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, it is necessary 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 check yourself, but then the body will rebuild and you will start wanting to drink more.
Two liters of clean water per day are one of the fundamental principles of a healthy lifestyle and weight loss.
Don't eat foods with "empty" calories.
Proper nutrition for weight loss for girls excludes the intake of products such as juice bags, carbonated drinks, mayonnaise, store 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 beneficial 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 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.
- Snack 16: 00-17: 00.
- Dinner 6 pm-7pm.
Day 1
- Omelette from one egg and different proteins with spinach, 2 kiwis.
- Bread baked in the toaster, or fresh diet bread, 2-4 slices of cheese.
- Steamed chicken or turkey cutlets, boiled rice, greens.
- Low-fat cheesecake or casserole, syrup.
- Yogurt with flax seeds (for 0, 25 l - 8 g of seeds).
Proper nutrition 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 advisable 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, lean cabbage soup with beef.
- One grapefruit.
- A glass of kefir with the addition of greens and flax seeds.
Day # 3
- Low-fat cottage cheese casserole, espresso without sugar and milk.
- Several nuts, 5 dates, 1 apple.
- Lean soup of your choice, green salad, 1 hard boiled egg.
- Low-fat cottage cheese.
- Steamed cutlets or meatballs, a few fresh cucumbers, lettuce.
Day # 4
- Toast in the toaster, a few slices of cheese or quality sausage (either).
- Canned cottage cheese ("Prostokvashino").
- Beef and vegetable soup, 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, plums or steamed dates.
- Light vegetable salad.
- Egg salad, boiled meat (veal), hard cheese, peppers and tomatoes. As a topping, 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 couple of pieces of cheese, spinach.
- Boiled rice, a few nuts, raisins.
- Soup with turkey meatballs, fish cooked in tomato sauce, salad.
- Riazhenka.
- Grape.
Day # 7
- Dates a few pieces, low-fat cottage cheese casserole.
- Light salad of different fruits.
- Skinless boiled chicken leg, pickle soup, buckwheat.
- Lazy stuffed cabbage (2 pcs. ).
- Chopped curls with the addition of zucchini.
Proper nutrition menu is very important for girls to lose weight. Healthy food will help you lose hated kilograms quickly.
Day # 8
- Black bread with low-fat cheese and 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, one orange.
- Boiled egg, cucumber, toast.
- Baked hake (200 g), fresh vegetable salad.
- Green apple, herbal tea, ricotta.
- Stewed vegetables with baked chicken fillet.
Day # 10
- Boiled egg, 1 tomato, mashed potatoes.
- Rosehip broth, some tangerines.
- Bread with cheese pieces, mushroom soup and rice.
- Cottage cheese casserole.
- Baked seaweed 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 sauce.
- A couple of fresh cucumbers, baked chicken fillet with grated cheese.
Day # 12
- Barley porridge cooked in water, 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 omelette.
- Orange, banana.
- Baked champignon, chicken fillet, potatoes.
- Apple, curdled milk.
- Baked apples with cinnamon (2 pieces), cottage cheese.
Day # 14
- Oatmeal cooked in water, a little honey, 1 banana.
- Herbal and lemon tea, chopped walnuts, 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.