Proper menu for weight loss for women: principles, nutrition, programs

Health is not the main thing. It is important to be in your favorite dress in size XS. We forget that these things are inextricably linked: with the right food is a great metabolism slim figure. And also nice skin, healthy hair, nails and General activities — all this as a bonus. So let's try to overcome the stereotypes and find the source of beauty from the exhausting diets and starvation.

menus for weight loss

Characteristics of women the right diet

Certainly you happen to notice a fairly common phenomenon: if a man and woman begin to live together as the fair sex begins to recover. And this is not the "boring at home" way of life. Only diet, often become their General, while the needs of the body in men and women are different.

Due to the less muscle weight women metabolism is slower, it means that the need for calories she is about 15% less. This requires less energy, less protein, fat and carbohydrates. However, if you pay attention to the vitamins, the situation is quite different: for example, women need more iron, vitamin C, which is associated with the natural processes occurring in her body. Also the female body is more sensitive to irregular meals.

The lack of nutrients and vitamins can lead to tragic consequences — reduced activity and physical development of the organism, immunity, the deterioration of the skin, hair, nails and teeth, inhibition of reproductive function, the development of the depression... of Course this is happening gradually, only to notice the change quite difficult.

Women who pay little attention to food intake or occasionally resort to strict or just an unbalanced diet, you probably noticed the "alarm bells". Very common examples are pimples, which can be one of the signals interference in the functioning of the intestine, increase the volume of hair on a comb, brittle nails... it Seems that it's the little things. But, if they are combined with concepts of beauty?

First of all, we must not forget that our appearance is largely dependent on the functioning of the internal mechanisms. Work with external manifestations such use of cosmetics — she hides weaknesses. But the real transformation starts from within. Therefore, when preparing the program of proper nutrition, including weight loss, you must follow certain rules.

Principles of healthy menu

Nutrition is an interesting and useful exercise, which can become a real hobby. But at the same time is a kind of science, because it has its own immutable rules:

  • Eat less but more often. The best option in many cases is a common food. Only the portions should be small — not more than 250 grams. We are therefore protecting the stomach stretching, at the same time defeating hunger.
  • Water is what is important. Be sure to drink every day about 1.5 liters of pure non-carbonated water.
  • Do not overeat before bedtime. Is to move dinner time to see, it was on the "distance" of approximately 3 hours of sleep. Of course, I prefer the better light products. Dietitians provide individual guidelines for the "night" products: for example, white chicken meat, milk, cereals, almonds, celery, apples, mushrooms.
  • Fruit and vegetables are our friends. They recommend to consume at least 400 g per day (excluding starchy root crops, such as potatoes).
  • Sugar and salt — our enemies. The norm of consumption of free sugars is about 50 g per day (approximately 12 teaspoons). But be careful — sugar containing non-alcoholic beverages, various foods, as well as honey and even fruit juices. For salt intake, the norm is only 5 g (1 teaspoon).
  • Calories through love. There are many formulas for calculating the individual daily caloric needs based on weight, height, age, and physical activity. The average for women is characterised by the rate of 1800-2000 calories a day.
  • The three pillars of a healthy diet. Amino acids (animal proteins — milk, meat, eggs), unsaturated omega-3 fatty acids (sea fish, Flaxseed oil, spinach), long carbohydrates (rice, buckwheat, legumes, cereals).
  • Expect a balance of protein, fat and carbohydrates. Protein should account for 12%, fat — 30-33%, carbohydrates 55-59% of daily calories.

Here are just a few of the rules for a healthy and balanced diet for women — for starters, you can start using the most simple, and then gradually to connect the rest. The first results will not keep itself waiting long.

If you eat properly, you can even lose weight!

So, the decision to go on a healthy diet taken. But not only driving in the rigid frame. This is not another diet but a new way of life, in which is a pleasure to eat. You can gradually reduce the caloric content of food, the refusal of fast food, at the same time introduced into the diet of fruits and vegetables. Suffering is not important here, just a positive attitude! To learn that healthy diet recipes, you can join relevant communities in social networks. By the way, here you can find new friends with the same interests, which will only strengthen the motivation.

The transition to a proper and healthy diet allows your body to are necessary for the normal functioning of the resources — and nothing more. Gradually normalizes the gastrointestinal tract and other organs. This means that the time has come for external transformation. The new regime of proper diet combined with a feasible physical activity, which provides the optimal energy consumption leads to a reduction of excess weight. Of course, we should not expect the same results as in two weeks of "starvation" diet. Everything happens slower, but this effect is long lasting.

But let us turn to the special menu, — what can and should not be used with a proper diet?

The girls best friend...

a proper diet

Here we can give only a small part of the list of healthy foods.

  • The milk and eggs. It contains a complete protein, which means that all of the amino acids in the perfect ratio.
  • Spinach. Contains beta-carotene, calcium, folic acid, potassium, magnesium, iron, vitamins B6 and C. the Product regulates the pressure, strengthens the immune system and bone tissue.
  • White chicken meat. Contains vitamins a, B3, B6, K, potassium, sodium, magnesium. It is one of the healthiest meats due to low fat content.
  • Banana. Contains potassium, tryptophan, beta-carotene, vitamins C, K and B6. It lowers the level of cholesterol and due to the abundance of potassium helps the heart muscle, to stay healthy and strong.
  • Salmon. Source of calcium, vitamins D and E, selenium, omega-3 unsaturated fatty acids. Fish should be a healthy diet women, even for weight loss.
  • Oatmeal. Contains calcium, iron, magnesium, manganese, phosphorus, vitamin B5, silica, folic acid. A great source of slow carbohydrates, which will be in the morning and all the next day really good.

This is one of the options for a healthy diet for a day, actually much more — so those who have decided to embark on a journey to "fix", you will find a lot of interesting things.

Breakfast:

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

The second Breakfast (snack)

  • 15 g of walnuts — about 80 kcal.
  • 2 "sandwich" with cheese is about 100 calories.
  • Apple is about 70 calories.

Lunch:

  • Baked, stewed or steamed chicken breast — around 220 calories.
  • 40 g buckwheat — about 130 kcal.
  • 200 grams of any vegetable — about 70 kcal.

Snack:

  • 200g of 4% cottage cheese — about 200 calories.
  • Approximately 150 g of vegetables or fruit with a low glycemic index of about 70 kcal.

Dinner:

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

With such a diet for a day you will get around 1500 kcal, necessary for the maintenance activities. And anything extra that could damage the image or health.

Forget immediately: what should not be in the diet

At this point, we have to rely on the recommendations of the world health organization. These products are recognized as one of the most harmful for health and figure:

  • Chips and fries. Fried in boiling oil until crisp slices of potatoes has a high proportion of fat and carbohydrates. If we are talking about home cooking, then this is not so bad. The real danger lies in the fast food — potatoes, here, in "some part", is prepared in the same overheated oil, which "gives the" dish of the carcinogen.
  • Canned. The mere name is alarming. Here certainly contains preservatives, but in addition to them, and often many chemical additives, sugar and salt. A glass of 100 grams can contain up to 15 grams of salt (the recommended daily dose, total recall 5 g).
  • Sweet carbonated water. About this harmful product say, a long time ago, but still enjoys an enviable popularity. Huge amounts of sugar plus chemical flavorings and stabilizers is bad, the "cocktail" for the body, which will allow you to forget it's not only a good picture, but also on health.
  • Noodles, mashed potatoes or soup 'and brew with the water". This shouldn't even be called food, but only a substitute. There is nothing natural, solid flavors and a great amount of salt.

In the article we considered the basic principles of good nutrition for women, which leads directly to excellent health and as a nice Supplement promotes weight loss. In contrast to the dull diet a healthy diet brings joy, helps a positive attitude to food and keep active. And if you combine the full menu with the appropriate lifestyle, the results can be truly wonderful.

Not food: how to help the body to recovery

On the most pressing issues, perhaps, for every woman — beauty. But in an effort to do this, we must not forget that we are talking not about the fight, and does not mean that they are good. But only those, which helps the body to transform. In addition to the correct diet, you must have regular hours: every day of free time we need 7-8 hours, it is better to stick to the traditional way, even at the end of the week. Physical activity also affects the state of our body, is a powerful stimulus for activization of exchange processes, which consequently encourages weight loss.

17.09.2018