The right menu for weight loss for women: principles, diet, programs

Health is not the main thing. It is important to get into your favorite dress in size XS. We forget that these things are inextricably linked: the right food is a great metabolism slim figure. And also beautiful skin, healthy hair, nails and General activity — all this as a bonus. So trying to beat the stereotype and find the source of beauty out of the exhausting diets and starvation.

menu for weight loss

Features of women's the right diet

Certainly you happen to notice one fairly common phenomenon: if a man and a woman begin to live together with the fairer sex began to recover. And it's not "boring home" way of life. Just diet often becomes their General, although the needs of the body, men and women are different.

Because of less muscle mass women's metabolism is slower, it means that the need for calories that she is about 15% less. It requires less energy, less protein, fat and carbohydrates. However, if you don't 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 his body. Also, a woman's body is more sensitive to irregular meals.

Lack of nutrients and vitamins can lead to tragic consequences — reduced activity and physical development of the organism, immunity, weakening of the skin, hair, nails and teeth, prevents reproductive function, the development of depression... of Course, it happened gradually, without noticing the change quite difficult.

Women, who pay little attention to nutrition or regularly resorting to strict or just an unbalanced diet, you probably noticed the "alarm clock". Quite common examples are pimples, which can be one of the signs of malfunctioning of the intestine, increase the volume of hair comb, brittle nails... it would Seem that it's the little things. But if they are combined with concepts of beauty?

First of all, we should remember that our appearance is largely dependent on the functioning of the internal mechanisms. The work of the external manifestations, such as the use of cosmetics — she hide flaws. But the real change starts from within. Therefore, when preparing a program of proper nutrition, such as weight loss, you need to follow certain rules.

Principles of healthy menu

Nutrition is a fascinating and useful exercise, which can become a real hobby. But at the same time is a 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 — no more than 250 grams. So that we can protect the stomach from stretching, simultaneously defeating hunger.
  • The water is what is important. Remember to drink every day about 1.5 liters of pure non-carbonated water.
  • Don't eat too much before going to bed. Have to move dinner time to see that it was a "trip" about 3 hours of sleep. Of course, better to prefer light products. Dietitians provide individual guidelines for the "night" products: for example, white chicken, meat, milk, cereals, almonds, celery, apples, mushrooms.
  • Fruits and vegetables are our friends. They recommend to eat at least 400 g per day (except starchy root vegetables such as potatoes).
  • Sugar and salt — our enemy. The norm of consumption of free sugars is around 50 g a day (about 12 teaspoons). But be careful — the sugar contained in soft drinks, various foods as well as honey and even fruit juices. For salt intake, the norm is only 5 grams (1 teaspoon).
  • Calories through love. There are many formulas to calculate individual daily calorie needs depending on your weight, height, age and physical activity. The average for women characteristic number of 1800-2000 calories a day.
  • The three pillars of a healthy diet. Amino acids (animal proteins — milk, meat, eggs), monounsaturated fatty acids omega-3 (marine fish, flax seed oil, spinach), long carbohydrates (rice, buckwheat, legumes, cereals).
  • Expect a balance of proteins, fats and carbohydrates. Protein should account for 12%, fats — 30-33%, carbohydrates 55-59% of daily calories.

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

If you eat right, you can even lose weight!

So, the decision to go on a healthy diet to take. But don't just drive themselves to a rigid frame. This is not another diet but a new way of life, which is a pleasure to eat. You can gradually reduce the caloric content of the food, refused to fast food, at the same time to include in the diet of fruits and vegetables. Suffering is meaningless, just a positive attitude! Learn healthy food recipes, you can join relevant communities on social networks. By the way, here you can find new friends with the same interests, that will only strengthen the motivation.

Transition proper and healthy diet enables the body are necessary for the normal functioning of the resources — and nothing else. Gradually normalizes the gastrointestinal tract and other organs. This means that the time has come for external change. A new system of proper nutrition combined with possible physical activity provides optimal energy consumption leads to reduce the overweight. Of course, we should not expect similar results than two weeks of "starvation" diet. Everything happens more slowly, but this effect is long-lasting.

But let us return to the special menu — what can and cannot be used with a proper diet?

The girls best friend...

proper nutrition

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

  • The milk and eggs. Contain complete proteins, meaning they have all amino acids in perfect proportions.
  • 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. Is one of the healthiest meat, because of the low fat content.
  • Banana. Contains potassium, tryptophan, beta-carotene, vitamins C, K and B6. Lowers cholesterol and, thanks to the abundance of potassium to help the heart muscle to stay healthy and strong.
  • Salmon. Source of calcium, vitamins D and E, selenium, omega-3-unsaturated fatty acids. Fish is a healthy diet for women, including weight loss.
  • Oatmeal. Contains calcium, iron, magnesium, manganese, phosphorus, vitamin B5, silica, folic acid. A good source of slow carbohydrates, which will do in the morning and all the next day really good.

The following is one of the options healthy diet for the day, in fact, far more — so those who decided to go on a journey to "fix", I found many interesting things.

Breakfast:

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

Second Breakfast (snack)

  • 15 g of nuts — about 80 kcal.
  • 2 "sandwich" where the cheese is about 100 calories.
  • Apple has about 70 calories.

Lunch:

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

Snack:

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

Dinner:

  • Omelet with 2 eggs and 150 ml of milk — about 250 kcal.
  • 200 g of fresh vegetables — about 80 kcal.

Such a diet day you will get around 1500 kcal needed to maintain operations. And anything extra that might harm your figure or health.

Forget it immediately: what should be the diet

At this stage, we see the recommendations of the world health organization. These products are recognized as one of the most harmful to your health and figure:

  • Chips and French fries. Fried in boiling oil until crisp slices of potatoes is a huge part of the fats and carbohydrates. If we talk about home cooking, so it's not so bad. The real danger lurks in fast food — potatoes here, "part", prepared in the same overheated oil, which "gives" a dish of cancer.
  • Canned. The mere name is alarming. Here definitely contains preservatives, but in addition to them, and often many chemical additives, sugar and salt. Jar of 100 grams can contain up to 15 grams of salt (the recommended daily dose, total recall 5 g).
  • Sweet carbonated water. This harmful product said a long time ago, but he continues to enjoy an enviable popularity. A huge amount of sugar and chemical flavorings and stabilizers is bad "cocktail" of the body, which allows you to forget not only a good figure, but also health.
  • Noodles, mashed potatoes or soup the "brew water". It should not even be called food, but only a substitute. There is nothing natural, robust flavors and a huge amount of salt.

In the article we have examined the basic principles of good nutrition for women, which directly leads to excellent health, and as a nice Supplement to promote weight loss. In contrast to the dull diet of a healthy diet brings joy, help, positive attitude to food and keep active. And if you combine the full menu, which is a suitable way of life, the results can be truly stunning.

No food one: how to help the body towards recovery

An urgent matter, perhaps, every woman — beauty. But behind it, we must not forget that it is not a struggle, and all means are good. But only those that help your body to change. In addition, the right diet, you need to keep regular opening hours: every day free-we need 7-8 hours, it is better to stick to the ordinary mode even on weekends. Physical activity also affects the state of our body is a strong stimulus for activization of exchange processes, which in turn promotes weight loss.