All girls want to be thin and attractive. However, a good figure cannot be achieved if your diet is rich in fatty and unhealthy foods. The right food for weight loss is the best way to get in great shape without harming your health.
Add regular exercise to it and your figure will be not only slim, but also toned. By eating right, you can strengthen your health: establish a balance of vitamins and minerals, improve the condition of the skin, hair, nails.
What foods interfere with proper nutrition for weight loss?
Girls are rightly interested in which products prevent them from having a nice figure. Usually we focus on calorie content, preferring options with low energy value. However, the weight still does not go away, sometimes extra kilograms appear.
Girls who make up a proper food menu for weight loss should keep in mind that all products are divided into several categories.First group- high proteinThe second- high carbohydratesin the thirdoptions with a large amount of fat prevail. All of these foods can be either high or low in calories.
We know that a high-calorie diet inevitably leads to weight gain. Another common reason for being overweight is eating too many fried and fatty foods.
Weight loss is facilitated by low-calorie foods. It is especially beneficial to have negative calorie foods in your diet. The body in this case spends more energy on their digestion than it consumes from them.
When compiling a menu of proper food 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 give 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 carbohydrates and fast 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.
milkweed, which should be excluded from the menu for a girl with the right food for weight loss.
Most of the dairy products we are used to are also harmful when we lose weight. For example, popular cream, milk, butter, cheese and yogurt are high in calories. There is also enough fat in them, 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,which should also be excluded.
Dishes made from fatty fish, pork, lamb, beef and veal are rich in animal fats. These elements quickly pass into adipose tissue, adding unnecessary pounds.
You can easily replace oily fish with lean fish. Pollock, cod, hake, navaga, flounder will do. It is better to refuse strange halibut, sardines, sturgeon, mackerel and saury. Fatty meat should also be eliminated, and instead you should eat chicken and other lean options.
Alcoholic drink,slow down the weight loss process.
Alcoholic drinks are harmful to 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 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 drink contains 89 kcal.
If you stick to the right diet, it is sometimes acceptable to drink a glass of dry wine.
Sweet.
To a greater extent, our figure is damaged by sweets: 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 sweets and sweets.
Carbonated drinks.
All sugary sodas contain large amounts of sugar, as well as harmful chemical flavors and colors. Such products will not only prevent you from losing weight, but can also cause problems with the gastrointestinal tract.
Instead of soda, it is good to drink homemade compote and juices that do not contain sugar.
For girls who make up the right diet for weight loss, we recommend using fruit drinks (comote, 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 most unhealthy food that you should stop eating immediately is fast food. It contains a large amount of fast carbohydrates, is high in calories and dangerous to health. By eating a lot of fast food, you may encounter a deterioration in the functioning of the internal organs.
vegetables,that must be eliminated with the right food.
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), due to which carbohydrates are quickly converted into adipose tissue. Potato dishes can only be eaten with low GI foods.
We advise the girl who makes up the menu of the right food for weight loss 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 can appear.
When eating certain foods, you must respect the measure. Also in losing weight, it is important to choose the right way of cooking food.
It can be:
- Cooking.
- Baking.
- Eating raw foods (vegetable salad).
You can always stay in shape by excluding marinades, sausages and fast food from your daily diet. This food can quickly lead to a bunch of extra pounds.
What foods are the basis of the right diet 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, fluoride, iodine, vitamins A, E, D.
According to the amount of fat, fish can be divided into three types:
- With oil (more than 8%). Caloric 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%). Caloric content - 100-145 kcal per 100 g of product. This group includes sea bass, lean herring, carp, pink salmon, perch, trout.
- Low-fat fish (4%). Caloric content - 75-100 kcal per 100 g of product. These are cod, river perch, cod, snapper, carp, 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, there is no need to attach great importance to fish dishes, as an excessive amount of useful elements can even harm. You can eat 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 poultry fillet clean the liver from 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 that are well absorbed by the body. The egg contains 12 different types of vitamins (B, D, E and others), gives satiety.
milkweed
Your diet program for girls for weight loss 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 weight loss involves the use of only low-fat foods. However, today it has been proven that this is a wrong approach.
Milk fat contains linoleic acid, which promotes the conversion of fat into energy and therefore is not deposited in adipose tissue. In dairy products, this substance is almost the same as vegetable oils. However, the latter have a very high energy value.
But we still do not recommend consuming a lot of dairy products, since an excess of linoleic acid, on the contrary, leads to excess weight, and proteins remove an important element from the body - calcium.
Kefir can help you lose weight. This milk product is cheap, but it contains a large number of important elements that improve intestinal microflora and accelerate metabolic processes. Kefir saturates well, it is able to relax the nervous system.
Also, without damaging 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 lactose 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 food for weight loss with products such as soft cheese, Adyghe cheese, mozzarella, feta and ricotta, which have a low calorie content, contain many vitamins and fill up quickly.
CROPS
When losing weight, it is important to consume a variety of grains. This food is low in calories, it contains 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 different types of cereals. Their cooking is done in water without adding oil.
Millet grain promotes fat metabolism, lowers cholesterol, improves the activity of the gastrointestinal tract, rids the body of fats and antibiotics. This porridge will keep you full for a long time.
The right food for a week for weight loss of a girl should include wheat cereals. 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 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 is satiated 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 facial skin.
nuts
The girl who makes up the menu for the right food for weight loss should pay special attention to nuts. This product has a fairly high calorie content, but is perfect for small meals. Nuts fill up 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 greens
The main products for a slim figure are a variety of vegetables. Most of them have a low calorie content (with the exception of those containing starch), a lot of fiber, vitamins and trace elements.
Which vegetables should be included in the diet for weight loss:
- Cucumbers. Caloric 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 in rapid weight loss, increases stamina and restores blood sugar levels.
- Another vegetable for the right food menu for girls when losing weight is carrots. Caloric 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, lower cholesterol 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 skin, hair, nails.
- Beans. Caloric 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. Also, celery invigorates, relaxes the nervous system.
- Proper food for a week for girls for weight loss should include zucchini. Its caloric content is 23 kcal per 100 g. This vegetable improves intestinal motility, restores the normal water-salt balance.
- Pumpkin. Caloric content - 25 kcal per 100 g. The product accelerates metabolism, strengthens bone tissue.
- Dill, parsley, basil, turnips, lettuce, cilantro, onions, garlic have a 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, 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 this contributes to weight loss.
A girl's proper food menu for weight loss should contain fruits such as apples, pineapples 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 because of its bromelain content. However, its wonderful properties have been 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 for girls
Start your morning with a hearty and healthy breakfast.
Many of us ignore this meal. However, the habit of eating a good meal before an active working day is simply necessary for us. If you don't have it yet, you can start gradually with small portions. Your breakfast should contain complex carbohydrates. This is a promise of energy and vitality 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 caloric content of food should be sufficient.
Do not limit yourself in food and deliberately consume the minimum number of calories per day. Excessive restrictions on food lead to rapid breakdowns in your nutrition system, and also slow down the metabolic processes in the body. The statement that for rapid weight loss you need to eat little is not true. It is important to be full throughout the day, so we advise you to count 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 20. 00 or 21. 00. If you go to bed later than 23. 00, then such a break in food will be harmful 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 about gaining extra pounds.
Sweet foods should be eaten only in the morning.
This rule is useful for girls who start 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 protein food yourself.
In order not to overdo it in the evening, you should eat enough food during the day.
Your entire diet should be balanced. By skipping one of your meals, you risk eating later. Our body is arranged in a very smart way: in the evening it will try to get the rate that you did not eat during the day. Such intermittent feeding greatly slows down the metabolism.
You should drink two liters of water every day.
Scientists have discovered that to maintain the health of the body, you need to drink 2-2. 5 liters of clean water every day. This habit will allow you to maintain water balance, suppress your appetite. You can get used to drinking a lot of water. The first seven days, most likely, you will have 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 main principles of a healthy lifestyle and weight loss.
Don't eat "empty" calorie foods.
The right diet for weight loss for girls excludes the intake of products such as juice pouches, sodas, mayonnaise, store-bought sauces, convenience foods and fast foods. 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 useful micronutrients. A diet with such food almost immediately leads to weight gain, so it is worth choosing healthy and nutritious natural dishes.
Proper food for girls for weight loss: menu for 14 days
A correct healthy menu is quite simple, but at the same time diverse.
All meals must be done 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 from 18: 00–19: 00.
Day 1
- Omelet from one egg and some protein with spinach, 2 kiwis.
- Toasted bread, or fresh diet bread, 2-4 slices of cheese.
- Steamed chicken or turkey cutlets, steamed rice, vegetables.
- Cheesecakes or casserole with low fat, syrup.
- Yogurt with flax seeds (for 0. 25 l - 8 g of seeds).
The right diet for weight loss for girls can bring you great results in the form of a slim and toned figure. In the first days of this regimen, the stomach may feel full. It is recommended to reduce the usual portions in order not to feel heaviness in the stomach.
Day #2
- Porridge with oats and flax seeds cooked with water in a mass fraction of 10: 1, bananas.
- Boiled meat (chicken fillet) or canned tuna.
- Braised 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
- Casserole with low-fat cottage cheese, sugar-free espresso and milk.
- Some walnuts, 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 number 4
- Toasted bread, a few slices of cheese or quality sausage (one of the two).
- Corn curd ("Prostokvashino").
- Beef and vegetable soup, grated carrots with vegetable oil.
- Fruit salad or low-fat cottage cheese dessert with cashew nuts.
- 1 boiled egg, kefir with the addition of chopped dill.
Day #5
- Steamed buckwheat, prunes or dates.
- Light salad with vegetables.
- Egg salad, boiled meat (beef), hard cheese, peppers and tomatoes. As a sauce, use butter or low-fat sour cream.
- Baked fish, light vegetable salad.
- Chicken dish with broccoli and rice.
Day number 6
- Fried eggs (without adding oil), 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 number 7
- A few pieces of dates, low-fat curd casserole.
- Light salad with different fruits.
- Boiled skinless chicken leg, pickle soup, buckwheat.
- Lazy stuffed cabbage (2 pieces).
- Minced hedgehogs with the addition of zucchini.
A proper nutrition menu is very important for girls to lose weight. Eating healthy will help you lose those pesky pounds fast.
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.
- Gravy, 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 cod (200 g), salad with fresh vegetables.
- Green apple, herbal tea, cottage cheese.
- Stewed vegetables with baked chicken fillet.
Day number 10
- Boiled egg, 1 tomato, mashed potatoes.
- Rose juice, a little tangerine.
- Bread with pieces of cheese, mushroom soup and rice.
- Cottage cheese casserole.
- Seaweed and Baked Pollock.
Day #11
- Fresh strawberries (120 g), boiled oats in skimmed milk.
- Homemade yogurt with honey, bitter coffee.
- Sauerkraut with baked fish.
- Vegetable salad with sour cream.
- 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 shrimps (160 g).
- Kefir (250 ml).
Day #13
- Bitter coffee, egg omelette.
- Oranges, bananas.
- Baked champignons, 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.
- Tea with herbs and lemon, crushing walnuts, 1 apple.
- Stewed vegetables with dark rice, soup.
- Banana Casserole.
- Boiled shrimp, a couple of fresh cucumbers, a tomato.
In order for the right food 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.