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 achieve excellent forms without harming your health.
Add regular workouts to it, and your figure will be not only slim, but also toned. Eating right, you can strengthen your health: establish 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. Usually we focus on calorie content, preferring options with low energy value. However, the weight still does not go away, sometimes even extra extra pounds 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 proteinsecond- high carbohydratein the thirdoptions with a large amount of fat predominate. 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 having extra pounds is eating 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 from them.
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:
- In the case when you spend 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 such foods leads to weight gain.
- Junk food in large quantities slows down the metabolism. Such food is quickly converted into body fat.
Dairy, 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, cheeses and sour cream 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 kilograms.
You can easily replace oily 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 instead eat chicken and other lean options.
Alcoholic drinks,slow down the process of losing weight.
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 are planning a healthy diet menu for a girl to lose weight:
- Vodka, whiskey, tequila, rum, gin, brandy: one glass of these drinks contains 115 kcal.
- Champagne: 100 ml of drink contains 89 kcal.
If you adhere to proper 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 increase blood glucose 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 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 with the gastrointestinal tract.
Instead of soda, it is best 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.
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 that you need to stop eating immediately is fast food. It contains a huge amount of fast carbohydrates, it is high in calories and dangerous to health. Eating a lot of fast food, you may encounter a deterioration in the functioning of internal organs.
Vegetables,that need to 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), 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 proper nutrition for weight loss not to completely exclude certain foods that are considered harmful. For example, 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 eating certain foods, you need to observe the measure. Also in losing weight, it is important to choose the right way to cook food.
It can be:
- Cooking.
- Baking.
- Eating raw foods (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 set 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.
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 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, river perch, hake, flounder, bream, pike.
For girls who want to make a menu of proper nutrition 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 make a big emphasis on fish dishes, since an excessive amount of useful elements can even harm. You can consume fish no 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 calorie value of chicken breast per 100 g of the product is 113 kcal. The elements present in the poultry fillet cleanse 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 that are 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 speed up metabolic processes. Previously, nutritionists argued that losing weight involves the use of only fat-free foods. However, today it has been proven that this is the wrong approach.
Milk fat contains linoleic acid, which promotes the conversion of fat into energy, and therefore it is not deposited 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 do not recommend consuming too much 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 dairy product is inexpensive, but contains a large number of important elements that improve the intestinal microflora and speed up metabolic processes. Kefir saturates well, is able to relax the nervous system.
Also, without harm to 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 options, 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 have a low calorie content, contain many vitamins and quickly saturate.
cereals
When losing weight, it is important to consume a variety of cereals. This food is low-calorie, has in its composition a lot of useful fiber, which rids the body of toxins and toxins. We are of the opinion that all cereals 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. Cooking them is 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 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 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 is involved 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 makes up 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 quickly saturate, 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;
- walnuts - 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 (with the exception of starch-containing 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 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, thiamine, riboflavin. Cabbage helps to quickly lose extra pounds, increases stamina, and restores blood sugar levels.
- 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, 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. It 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. It contains a lot of protein, antioxidants, trace elements. Beans prevent the complete absorption of starch, and also stimulates 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 vivacity, relaxes the nervous system.
- Proper nutrition for a week for weight loss girls must 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 speeds up metabolism, strengthens bone tissue.
- Dill, parsley, basil, turnip, lettuce, cilantro, onion, garlic have a negative calorie content. They burn more calories than they consume.
Fruits and berries
Fruits and berries have large reserves of fiber, macronutrients, and beneficial vitamins. They contain tannins, essential substances that speed up 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.
The menu of proper nutrition for weight loss of a girl must contain fruits such 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 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 having a good meal before an active working day is simply necessary for us. If you still do not have it, you can gradually start with small portions. Your morning meals should contain complex carbohydrates. This is a pledge of energy and vivacity for the first part of the day. Porridge with the addition of fruits and berries, sugar-free muesli with nuts and honey is perfect.
Calorie content of food should be sufficient.
Do not severely restrict yourself in food and intentionally consume the minimum number of calories per day. Excessive prohibitions in food lead to rapid breakdowns in your nutrition system, and also slow down the metabolic processes in the body. The statement that for fast weight loss 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 not eat after six in the evening is erroneous.
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 you go to bed without worrying that you will gain extra pounds.
Sweet foods should be eaten only in the morning.
This rule is useful for girls who begin 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 during the day.
Your entire diet should be balanced. By skipping one of your meals, you run the risk of overeating later. Our body is arranged in a very smart way: in the evening it will strive to get the norm that you did not eat during the day. Such intermittent nutrition greatly 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, will suppress appetite. You can get used to drinking plenty of water. The first seven days, most likely, you will need to control yourself, but then the body will rebuild, and you will begin to want to drink more.
Daily two liters of clean water is one of the main principles of a healthy lifestyle and weight loss.
Do not 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. 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 weight loss girls: 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
- Omelette from one egg and several proteins with spinach, 2 kiwi.
- Bread baked in a toaster, or fresh diet bread, 2-4 slices of cheese.
- Steamed chicken or turkey cutlets, boiled rice, vegetables.
- Low-fat cheesecakes or casserole, syrup.
- Yogurt with flax seeds (per 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 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.
- One grapefruit.
- One 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.
- 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
- Bread toasted in a toaster, a few slices of cheese or quality sausage (one of the two).
- Corned cottage cheese ("Prostokvashino").
- Soup with beef and vegetables, 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 vegetable salad.
- Salad of eggs, 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 (no oil added), a couple of pieces of cheese, spinach.
- Boiled rice, a few nuts, raisins.
- Soup with turkey meatballs, fish cooked in tomato sauce, salad.
- Ryazhenka.
- Grapefruit.
Day #7
- Dates a few pieces, low-fat cottage cheese casserole.
- Light salad of different fruits.
- Boiled chicken leg without skin, pickle soup, buckwheat.
- Stuffed cabbage lazy (2 pcs. ).
- Minced hedgehogs with the addition of zucchini.
A proper nutrition menu is very important for girls to lose weight. Healthy food will help you quickly lose the hated kilograms.
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.
- Beef broth, vegetable salad.
- Grapefruit, pear.
- Two cucumbers and boiled meat (turkey).
Day #9
- Rice porridge cooked in water, 15 g butter, one orange.
- Boiled egg, cucumber, toasted bread.
- 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, soup with mushrooms and rice.
- Cottage cheese casserole.
- Seaweed and baked 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 dressing.
- 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 omelet.
- Orange, banana.
- Baked champignons, chicken fillet, potatoes.
- Apple, curdled milk.
- Baked apples with cinnamon (2 pcs. ), Cottage cheese.
Day #14
- Oatmeal cooked in water, a little honey, 1 banana.
- Tea with herbs and lemon, crushing walnuts, 1 apple.
- Vegetables stewed with dark rice, soup.
- Banana casserole.
- Boiled shrimp, a couple of fresh cucumbers, one tomato.
In order for proper nutrition for weight loss for girls to give the desired result, you must strictly follow the menu and all recommendations, as well as exercise regularly.