Good menu for weight loss for women: principles, diet, programs

Health is not the most important. It is important to put yourself in your favorite dress in size XS. We have forgotten that these things are inextricably linked: the right to food is a great metabolism slim figure. And also beautiful skin, healthy, hair, nails and General activity of all this as a bonus. So let's try to overcome the stereotype and find the source of the beauty out of limited diets and hunger.

menus for weight loss

Characteristics of the women of the right side of the diet

Certainly, it happens to notice a phenomenon quite common: if a man and a woman begin to live together as the fairer sex begins to recover. And it's not in the "bored at home" lifestyle. Only a diet often becomes their General, while the needs of the body in men and women are different.

Because of the lower muscle mass of women metabolism is slower, that is to say, that the need for calories has about 15% less. It requires less energy, less protein, fat and carbohydrates. However, if we 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 that occur in your body. Also the body of the woman is more sensitive to irregular meals.

The lack of nutrients and vitamins can lead to tragic consequences decrease physical activity and development of the body, the immunity, the deterioration of the skin, hair, nails and teeth, inhibition of the reproductive function, the development of the depression... of Course, that happens slowly, just to notice the change quite difficult.

Women who pay little attention to the dietary intake or periodically resorting to strict or, simply, an unbalanced diet, you probably noticed the "alarms". Quite common examples are large, which can be one of the signals of improper functioning of the intestine, increase the volume of hair in the comb, brittle nails... it Seems that it is the little things. But if it is not combined with the concepts of beauty?

First of all, we must remember that our appearance depends to a great extent the functioning of internal mechanisms. Work with external manifestations such as the use of cosmetics — she hides defects. But the true transformation begins from the inside. Therefore, when preparing a program of proper nutrition, including for weight loss, you must follow certain rules.

Principles of healthy menu

Nutrition is a fascinating and useful exercise that will become a real hobby. But at the same time it 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 — no more than 250 grams. Because we have to protect the stomach from stretching, simultaneously to defeat hunger.
  • The water is what is important. Be sure to take every day about 1.5 liters of pure non-carbonated water.
  • Not eating before you go to sleep. Is to move the dinner hour to see it was at a "distance" of approximately 3 hours of sleep. Of course, to prefer the best light products. Dietitians provide individual guidelines for the "night" products: for example, a white chicken of meat, milk, cereals, almonds, celery, apples, mushrooms.
  • Fruits and vegetables are our friends. It is recommended to consume a minimum of 400 g a day (excluding starchy root crops, such as potato).
  • Sugar and salt — our enemies. The norm of consumption of free sugars is of about 50 g per day (approximately 12 teaspoons). But be careful — the sugar contained in soft drinks, various food products, as well as honey and even fruit juices. For salt intake, the norm is only 5 grams (1 tablespoon).
  • Calories through love. There are many formulas for the calculation of the individual daily needs of caloric, according to the weight, height, age and physical activity. The average for women characteristic rate of 1800-2000 calories a day.
  • The three pillars of a healthy diet. Amino acids (animal proteins — milk, meat, eggs), unsaturated fatty acids omega-3 (marine fish, Flaxseed 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 calories daily.

These are just some of the rules for a healthy and balanced diet for women — to get started, you can begin to apply the most simple, and then gradually to connect to the rest. The first results did not keep itself waiting long.

If you eat properly, you can even lose weight!

Thus, the decision to go on a healthy diet taken. But not only the unit in the rigid framework. This is not another diet but a new way of life in which there is the pleasure of eating. You can gradually reduce the caloric content of the food, refusing to eat fast, at the same time introduced into the diet of fruits and vegetables. The suffering is irrelevant here, just a positive attitude! To learn how to eat healthy recipes, you can join relevant communities on social networks. By the way, here you can find new friends with the same interests that only strengthen the motivation.

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

But let us turn to specific menu — what you can and can not be used with a proper diet?

A girls best friend...

proper nutrition

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

  • The milk and the eggs. Contains complete proteins, that is to say, that has all the amino acids in the perfect proportion.
  • 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 meats more healthy because of low fat content.
  • Banana. Contains potassium, tryptophan, beta-carotene, vitamins C, K and B6. It lowers the level of cholesterol and, thanks to the abundance of potassium helps the heart muscle to be healthy and strong.
  • Salmon. Source of calcium, vitamins D and E, selenium, fatty acids omega-3 unsaturated fatty acids. The fish should be a healthy diet at women, including for the loss of weight.
  • Oatmeal. Contains calcium, iron, magnesium, manganese, phosphorus, vitamin B5, silica, folic acid. A great source of carbohydrates lenses, which will make the morning and all the next day, very good.

The following is one of the options healthy diet for the day, in reality, much more — so that those who decided to embark on a journey to "fix", you will find many interesting things.

Breakfast:

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

Second Breakfast (sandwich)

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

Lunch:

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

Snack:

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

Dinner:

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

With this type of diet for the day you will get around 1500 kcal needed to maintain activity. And nothing extra that may cause damage to the figure or the health.

Forget it immediately: what should not be in the diet

At this point, we refer to 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 oil boiling until crispy slices of potatoes is a large part of the fats and carbohydrates. If we talk about home cooking, then it is not so bad. The real danger lurks in fast food — potatoes here, the "part of", is prepared in the same overheating of the oil, which "gives" the dish of carcinogens.
  • Preserves. 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 (a recommended daily dose, total recall 5 g).
  • Sweet carbonated water. About this product harmful said a long time ago, but he continues to enjoy an enviable popularity. The huge amount of sugar, more chemical aromas and stabilizers is bad "cocktail" for the body, which will allow you to forget not only about a good figure, but also on health.
  • Noodles, mashed potatoes or soup "in the beer with water". It shouldn't even be called food, but only a substitute. There is nothing natural, solid flavors, and a large quantity of salt.

In this article we have considered the basic principles of good nutrition for women, which directly lead to excellent health, and as a good Supplement to promote weight loss. In contrast with the tedious diets, healthy diet brings joy, helps the positive attitude toward foods and stay active. And if you add a full menu with the corresponding lifestyle, the results can be really impressive.

Not the food: how to help the body towards recovery

The more pressing issue, perhaps, for every woman — beauty. But to achieve this, we must not forget that we are talking not about combat, and not all the means are good. But only those that help the body to transform. Part of a proper diet, you must keep regular hours: daily leisure we have 7-8 hours, it is best to stay with the usual way even on weekends. Physical activity also affects the state of our body is a powerful stimulus for activization of processes of change, which in turn promotes weight loss.