The right menu for weight loss for women: the basics, nutrition, program

Health — it's not the main thing. Important — to come again favorite dress in the size XS. We have forgotten that these things are inextricably linked: the right diet — a good metabolism slim figure. As well as beautiful skin, healthy hair, nails, and the General activity — all this as a Bonus. So we want to try to overcome the stereotype and locate the source of beauty a strict diet and fasting.

Menu for weight loss

Functions of the female to proper nutrition

Sure, you happen to notice a fairly widespread phenomenon: if a man and a woman begin to live together, as the representatives of the fair sex begins to recover immediately. And it is not in the "boring Home" life style. The diet is often common, although the need of the body in both men and women are different.

In connection with the lower muscle mass of the woman's metabolism slower, which means that the calorie needs in your about 15% less. It takes less energy, less protein, fat and carbohydrates. But if the attention to the vitamins, the Situation is quite different: for example, a woman needs more iron, Vitamin C, which is associated with natural processes in your body. Also the female body is more sensitive to irregular Tricks of the food.

Lack of nutrients and vitamins can lead to tragic consequences — the reduction in the activity and the physical development of the body's immune system, deterioration of the skin, hair, nails and teeth, inhibition of reproductive function, the development of depressive States... of Course, everything happens gradually, immediately, the changes will be visible is quite difficult.

Women who eat pay little attention to diet or regularly access to the heavy or simply unbalanced diets, probably noticed "disturbing calls". Fairly common examples are pimples, it may cause a malfunction of the signals of the intestine, the increased amount of hair on the comb, brittle nails... Apparently, it's the little things. But it is combined with notions of beauty?

Above all, bear in mind, that our appearance depends largely on the functioning of the inner mechanisms. Work with external phenomena, similar to the application of cosmetics — while it hides the defects. But the true Transformation begins only from the inside. Therefore, in the preparation of the programme, the right diet, including for weight loss, you must follow certain rules.

Principles of healthy menu

The organization of proper nutrition — an exciting and useful employment, which can be a real Hobby. But at the same time — is a kind of science, because it has its unshakable rules:

  • You eat less but more often. The best Option in many cases, frequent eating. Only the portions must be small — no more than 250 grams. So we have to protect the stomach from stretching and at the same time the Hunger to defeat.
  • Water — this is important. Be sure to drink a day about 1.5 liters of pure non-carbonated water.
  • Don't eat too much before going to sleep. Value the evening meal so that you go on the "distance" of approximately 3 hours prior to bedtime. To give, of course, the preference for better products. Nutritionists provide individual recommendations for the "night" products: for example, white chicken meat, milk, porridge, almonds, celery, apples, mushrooms.
  • Fruit and vegetables — our friends. Your recommended, in an amount of not less than 400 grams daily (except starchy roots, such as potatoes).
  • Sugar and salt are our enemies. The Norm of consumption of free sugars is about 50 grams per day (about 12 teaspoons). But beware of sugar sweet drinks, different food, as well as honey and even fruit juices contain. For salt consumption standard only 5 G (1 teaspoon).
  • Calories through love. There are many formulas for calculating the individual daily caloric needs depending on weight, size, age, and physical activity. On average, for women is characteristic Norma in 1800-2000 calories per day.
  • The three pillars of a healthy diet. Amino acids (proteins of animal origin — milk, meat, eggs), unsaturated Omega-3 fatty acids (fish, linseed oil, spinach), long carbohydrates (rice, buckwheat, legumes, oatmeal).
  • We expect the balance of proteins, fats and carbohydrates. Animal proteins 12%, fat — 30-33%, carbohydrates 55-59% of the daily calories need.

Here are just a few of the rules of a healthy and balanced diet for women — for starters, you can begin to apply the simplest, and then, gradually, the other to connect. The first results do not have to wait long.

If it is correct, it is possible to remove even!

So, the decision adopted on a healthy diet. But not only self-driving in narrow limits. This is not another diet but a new way of life, fun and food. You can slowly calories lose weight reduced products, waiver of fast Food, with the introduction in the diet of fruits and vegetables. Suffering here, just a positive attitude! To learn recipes for a healthy diet possible in the corresponding communities in social networks. By the way, here you can find new friends with the same interests, only the Motivation.

The transition to the proper and healthy diet allows the body the resources necessary for normal life — and nothing extra. Gradually, the gastro-intestinal tract and other organs returned to normal. And that means that the time has come, and for the external Transfiguration. The new Regime of proper nutrition in conjunction with executable physical activity provides optimal power consumption and leads to a decrease of excess weight. Of course, you don't expect the same results as the two weeks of "starvation" diet. Everything is slower, but the effect of this long game.

But let us turn to a specific menu — what can and can not use the right diet?

Girls best friend...

proper nutrition

Here we can lead to only a small part of the list of health-promoting food.

  • The milk and eggs. Contain complete proteins, that is, in their composition, there are all the amino acids in an ideal ratio.
  • Spinach. Contains Beta-carotene, Calcium, folic acid, potassium, Magnesium, iron, vitamins B6 and C. the product regulates the pressure, useful for the immune system and bone tissue.
  • White Chicken Meat. Contains vitamins A, B3, B6, K, potassium, sodium, Magnesium. Is one of the healthiest meats in conjunction with a low fat content.
  • Banana. Contains potassium, Tryptophan, Beta-carotene, vitamins C, K and B6. Lowers cholesterol, and due to the abundance of potassium helps keep the heart muscle healthy and strong.
  • Salmon. Source of calcium, vitamins D and E, selenium, Omega-3-unsaturated fatty acids. Fish should be sure to lose weight in the diet healthy nutrition for women, including.
  • Bunting. Contains Calcium, Iron, Magnesium, Manganese, Phosphorus, Vitamin B5, Silica, Folic Acid. A wonderful source of slow carbohydrates, which will make tomorrow and all the next day really well.

Below you will find a of options for a healthy diet of the day, in fact, it is much more — so, who has decided to find the way of "fixes," many interesting things.

Breakfast:

  • 200 G oatmeal with Apple and cinnamon — about 200 kcal.
  • Tea (0 calories) or coffee (about 30 kcal).

The second Breakfast (lunch)

  • 15 G of walnuts — about 80 kcal.
  • 2 "Sandwich" with cheese — about 100 kcal.
  • Apple — about 70 kcal.

Lunch:

  • Baked, braised, or stewed chicken breast — 220 calories.
  • 40 G buckwheat — about 130 kcal.
  • 200 G vegetables — about 70 kcal.

Snack:

  • 200 G of 4% cottage cheese — around 200 kcal.
  • About 150 G of vegetables or fruit with a low glycemic index of about 70 kcal.

Dinner:

  • Omelette made of 2 eggs and 150 ml of milk — about 250 kcal.
  • 200 G of fresh vegetables — about 80 kcal.

With this diet per day, you get about 1500 kcal, for the maintenance of the activity. And nothing superfluous, which could result in damage to the figure or well-being.

You forget it immediately: what should not be in the diet

In this point we turn to the recommendations of the world health organization. These products are some of the most harmful for health and figure:

  • Chips and French fries. Fried in boiling oil until it is crispy pieces of potatoes, a huge portion of fat and carbohydrates. If you prepare on Home, then it's not so bad. The real danger lies in the next room — here are the potatoes, the burn in mode, is related to exposure to carcinogens in the same overheated oil "," court.
  • Canned. The name is alarming. Here is exactly preservatives contains, in addition to often a lot of additives, sugar and salt. Jar size 100 G contain up to 15 grams of salt (the recommended daily dose, which, recall, only 5 G).
  • Sweet carbonated water. About harmful product say, a long time, but he still enviable popularity. A huge amount of sugar Plus chemical flavorings and stabilizers, it is a bad Cocktail for the body, which allows it, forget you not only a good figure, but also health.
  • Noodles, mashed potatoes or soup "for welding with boiling water". It can give you food, but only substitutes. Here, there is nothing more natural, solid flavor enhancers, and a large amount of salt.

In the article we have to us the principles of proper nutrition for women who wear lead directly to the beautiful well-being and as a nice extra, for the reduction of the weight. In contrast to lengthy diets healthy eating brings you joy, helps to eat the positive aspects and stay active. And if you have a full menu with the appropriate life style, the results can be truly breathtaking.

No food single: how to help the body on the road to recovery

Is the most sensitive issue, probably for any woman beauty. But in pursuit of him, one must not forget that we are talking about the fight and not all the means are good here. But only those that help to transform the body. In addition to the proper nutrition of sleep to comply with the mode: a day for a holiday, we need 7-8 hours, it is better to remain the usual modes of also on the weekend. Physical activity also affects the state of our body is an important stimulus for the activation of metabolic processes, which in turn promotes weight loss.