Nutrition suitable for weight loss for children

All girls want to be slim and attractive.However, good numbers cannot be achieved if your diet has a lot of fat and harmful products.Eat properly, you can strengthen your health: to establish a vitamin-mineral balance, improve skin, hair, nails.

What products are interrupting nutrition suitable for weight loss

Girls -really interested in where the product prevents them from having elegant numbers.Usually we focus on calorie content, choosing options with low energy values.However, weight still does not leave, sometimes additional pounds also appear.Girls who make up the right nutrition menu for weight loss should take into account that all products are divided into several categories. The first group is high, the second is highly carved, in the third, the choice with a large amount of fat.All of these products can be high and low in calories. The most options will change if you use vegetables in fresh salads.How harmful products affect our weight:

• In cases when you spend less calories than you eat, the difference will be deposited in the form of fat cells.
• To enhance the taste, harmful products are filled with large amounts of carbohydrates and rapid fats.In this case, the number of useful elements is minimized.Excessive consumption of food leads to weight gain.
• Dangerous foods in quantities contribute to the moisture of metabolism.Such foods are quickly converted to fat deposits.

Most girls believe that vegetables are the best food when losing weight.However, not all of these plant products are very useful.For example, potatoes have a high glycemic index (GI), as carbohydrates quickly turn into adipose tissue.Potato dishes can only be eaten in conjunction with low GI products.The girl, who forms the right nutrition menu for weight loss, we advise you not to exclude your food completely, considered dangerous.For example, completely leaving chocolate, you will lower the level of serotonin (hormone happiness) in the blood.In its absence, stress, apathy and even depression may appear.When eating certain foods, the steps must be observed.It is also important in losing weight to choose the right way to cook food.

It can be:

• Cooking.
• Baking.
• Use of raw products (vegetable salad).

You can always stay in good condition, excluding various marinads, sausages and fast foods from your daily diet.This food can lead to an additional set of pounds faster.

What products are the basis of nutrition suitable for weight loss for children

Heavy protein products

What is necessary to include a nutritional program that is suitable for weight loss for girls?The best option for protein products is fish.It contains omega-3 and 6 fatty acids needed for the body, phosphorus, fluorine, iodine, vitamins A, E, D. With the amount of fat, fish can be divided into three types:

1. Fat (more than 8 %).Calorie content - 110-145 kcal per 100 g of product.For example, sturgeon family fish, macarel, halibus, eel.
2. With average fat content (4-8 %).Calorie content - 100-145 kcal per 100 g of product.The group includes the sea, low herring, mas fish, pink salmon, perch pike, trout.
3. Small fat fish (4 %).Calorie content - 75-100 kcal per 100 g of product.These are cod, river, hemk, clumps, bream, pike.

Girls who want to create a nutritional menu suitable for weight loss, we advise you to include options with low fat content in your diet.It is worth leaving the smoked fish and fried.Cooking method - steamed, on the grill, baking.However, there is no need to emphasize a huge emphasis on fish dishes, as the amount of excessive useful elements can even be harmful.You can take fish no more than four times a week.From meat it is worth choosing turkey or chicken.They have a lot of protein, and they contain less calories and fat than pork.The value of the calorie content of the chicken breast per 100 g of the product is 113 kcal.The elements found in bird fillets cleanse the liver from fat, increasing fat metabolism.Squirrels in chicken and turkey help improve beautiful muscles.Use eggs in your diet.This product has a calorie content of 70-80 kcal, serving as a well-absorbed source of protein.Eggs contain 12 types of vitamins (B, D, E and others), give it full.

Bean

The girl, who forms the right nutrition menu for weight loss, should pay special attention to nuts.This product has relatively high calorie content, but it is ideal for small snacks.Peanuts are saturated, easy to bring them with you.They are very useful for the skin, improving the metabolic process.

Daily beans:

• Beans - 10-12 pcs.;

• Almonds - 22 pcs.;

• Cedar - 50 g;

• Green - 2 pcs.

Vegetables -sururan and herbs

The main product for slim figures is a variety of vegetables.Most of them have small calorie content (the exception is starch), many fiber, vitamins and trace elements.What vegetables should be put into the diet when losing weight:

• Cucumber.Calorie content - 15 kcal per 100 g of product.In cucumbers there are vitamins B, C, as well as potassium and enzymes that improve intestinal motor function.
• Cabbage.Calorie content - 22 kcal per 100 g of product.It contains many folic acid, fiber, as well as vitamins K, B, A, thiamine, riboflavin.Cabbage helps to quickly lose extra pounds, increase resistance, restore blood sugar.
• Another vegetable for the right nutrition menu of girls when losing weight is carrots.Calorie-32 kcal content 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 increase metabolism, reduce cholesterol, prevent tumors.
• Bit.Calorie content - 42 kcal per 100 g.This product has laxative and diuretic features, containing betaine that controls fat metabolism and increases the absorption of animal protein.
• Bulgarian pepper.Calorie content - 23-28 kcal per 100 g.It contains the largest amount of vitamin C. It accelerates weight loss, prevents baldness, prevents thrombosis, improves skin condition, hair, nails.
• Peanuts.Calorie content - 102 kcal per 100 g.It has many proteins, antioxidants, trace elements.Peanuts prevent complete absorption of starch, and also stimulate the production of special hormones that reduce appetite.
• Celery - 18 kcal per 100 g.These vegetables have components that cleanse and rejuvenate the body.Celery also inspires, relieves the nervous system.
• Proper nutrition for a week to lose weight of girls must include zucchini.Calorie content-23 kcal per 100 g.These vegetables increase intestinal motility, restore normal salt water balance.
• Pumpkin.Calorie content - 25 kcal per 100 g.This product accelerates metabolism, strengthens bone tissue.
• Dill, parsley, basil, radish, leaf salad, coriander, onions, garlic have negative calorie content.More calories are spent on their assimilation than they are used.

Fruits and berries

Fruits and berries have large fiber reserves, macroelements, and useful vitamins.They contain tannins, an etheric material that accelerates metabolism.Elements that form the fruits and berries contribute to the removal of toxins, improving the functioning of the internal organs.All of this helps to lose weight.The right nutrition menu for weight loss of a girl must contain fruits such as apples, pineapple and grapefruit.Apples contain pectin, folic acid, vitamin C. These elements restore intestinal microflora, accelerate metabolism.Pineapple is considered a strong fruit due to bromelaine content.

However, his magic nature is greatly exaggerated.Bromelain does not help burn fat, but only helps in the assimilation of various products (dairy, legumes, meat, fish).Grapefruit removes excess fluid from the body, improving fat metabolism.To protect yourself from weight, 20 minutes before dessert you need to eat products with fiber content.It can be vegetables, soy shoots or cabbage leaves.Therefore, you will be able to prevent the process of separation of carbohydrates fast and, as a result, weight gain.

1. The morning should start with a delicious and useful breakfast.

2. The calorie content of food must be sufficient.

3. The rules, according to that you cannot eat after six in the afternoon, are wrong.

4. Sweet food should only be eaten in the morning.

5. To avoid eating too much in the evening, you need to eat enough food during the day.

6. Every day you need to drink two liters of water.

7. Do not use the product with "empty" calories.

8. Do not limit protein intake.

9. Reject the day of unloading and hunger.

10. Before dessert, eat a little green.

Proper nutrition for female weight loss: menu for 14 days

The right menu is quite simple, but varied.

All food should take place at a certain time:

1. Breakfast 08: 00-09: 00.

2. Snack 10: 00-11: 00.

3. Lunch 13: 00-14: 00.

4. Snack 16: 00-17: 00.

5. Dinner 18: 00-19: 00.

Number of Day 1

1. Omlet from one egg and some protein with spinach, 2 kiwi.

2. Bread, baked in a bakery, or a fresh diet, 2-4 pieces of cheese.

3. Chicken cutlets or turkey, steamed, boiled rice, vegetables.

4. Low cheesecake or casserole, syrup.

5. Yogurt with hemp seeds (0.25 l - 8 g of seed).

Proper nutrition for weight loss for girls can bring you excellent results in a slim and suitable figure.In the first few days of the regime, the stomach may look crowded.It is recommended to reduce normal parts so as not to feel heavy in the stomach.

Day No.2

1. Oats and linen porridge cooked on water in 10: 1 mass stocks, bananas.

2. Boiled meat (chicken fillet) or tuna.

3. Boiled chocolate rice with low cabbage soup, low with the addition of beef.

4. One grapefruit.

5. A glass of kefir with the addition of greenery and hemp.

Number of Day 3

1. Loof cottage cottage cottage, espresso coffee without sugar and milk.

2. Some nuts, 5 dates, 1 apple.

3. Small soup -Fat for your taste, green salad, 1 boiled egg.

4. Grain Low -Fat cottage cheese.

5. Pallets or meatballs, steamed, some fresh cucumbers, leaf salads.

Day No.4

1. Bread, fried in the grill, some pieces of cheese or high quality sausage (one in two).

2. Grain cottage cheese ("prostokvashino").

3. Soup with beef and vegetables, grated carrots with vegetable oil.

4. Fruit salads or desserts from low cottage cheese, butter jumen.

5. 1 boiled egg, kefir with the addition of chopped dill.

Day No.5

1. Wanned Buckwheat, Prunes or Date.

2. Lightweight vegetable salad.

3. Egg salad, boiled meat (beef), hard cheese, pepper and tomatoes.Use low or low sour oil or cream as a gas station.

4. Baked fish, light vegetable salad.

5. Broacli chicken dishes and rice.

Number of Day 6

1. Fry eggs (without adding oil), some pieces of cheese, spinach.

2. Boiled rice, some nuts, raisins.

3. Soup with tower made from turkey, fish prepared in tomato sauce, salad.

4. Ryazhenka.

5. Grapefruit.

Number of Day 7

1. The date is a few pieces, low cottage cheese casserole.

2. Different fruit light salads.

3. Chicken feet are boiled without skin, bribberry soup, buckwheat.

4. Lazy cabbage rolls (2 pcs.).

5. Hedgehogs are made of minced meat with the addition of zucchini.

The menu of proper nutrition is very important for girls for weight loss.Healthy foods will help you quickly drop the hated pounds.

Day No.8

1. Black bread with cheese and low cheese, 1 pear.

2. Low cottage cheese in 80 g, 15 g of honey.

3. Beef soup, vegetable salad.

4. Grapefruit, pear.

5. Two cucumbers and boiled meat (turkey).

Day No.9

1. Rice porridge is cooked on water, 15 g butter, one orange.

2. Boiled eggs, cucumbers, fried bread.

3. Baked hek (200 g), fresh vegetable salad.

4. Green apples, tea with herbs, cottage cheese.

5. Boiled vegetables with roasted chicken fillets.

Day No.10

1. Boiled eggs, 1 tomato, potato puree.

2. Boiling rosehip, some tangerine.

3. Bread with slices of cheese, soup with the addition of mushrooms and rice.

4. Casserole cheese cottage.

5. Sea cabbage and roasted pollen.

Number of Day 11

1. Fresh strawberries (120 g), oatmeal, cooked in scheme milk.

2. Home yogurt with honey, bitter coffee.

3. Cabbage is cooped with grilled fish.

4. Vegetable salad with sour cream.

5. A pair of fresh cucumbers, grilled chicken fillets with grated cheese.

Day No.12

1. Barley porridge is cooked on water, 1 banana.

2. Kiwi, Pomelo.

3. Boiled chicken breast, vegetable casserole.

4. Tomato juice (one glass), boiled shrimp (160 g).

5. Kefir (250 ml).

Day No.13

1. Gorky coffee, omelet from eggs.

2. Orange, bananas.

3. Baked champignons, fillet chicken, potatoes.

4. Apple, yogurt.

5. Baked apples with cinnamon (2 pcs.), Cottage cheese.

Day No.14

1. Oatmeal is cooked on water, a little honey, 1 banana.

2. Tea with herbs and lemon, walnut wrapping, 1 apple.

3. Boiled vegetables with dark rice, soup.

4. Casserole with bananas.

5. Boiled shrimp, some fresh cucumbers, one tomato.

In order for proper nutrition to lose weight for girls to provide the desired results, it is necessary to clearly observe the menu and all suggestions, as well as regularly practice physical training.Lighting for weight loss for girls when the class on the simulator continues after training.The first meal after the gym should be after 30-60 minutes.Lost energy can be refilled with carbohydrate foods (buckwheat, rice and other cereals).Complete the porridge with low meat, chicken, fish or cottage cheese.Nowadays, you do not have to spend a lot of time, performing complex and unpleasant procedures at home.Easier to get help from real professionals - to beauty and health centers