The right menu for weight loss for women: the principles, the diet, the program of

Health is not important. It is important that you re-enter the favorite dress of size XS. We have forgotten that these things are inseparably united: the good food is a great metabolism — a slim figure. As well as a beautiful skin and healthy hair, nails, and the activity in general — all of this is like a bonus. So let's try to overcome the stereotype and find the source of the beauty outside exhausting diets and fasting.

Particularly women correct diet

Sure you happen to notice a phenomenon is fairly widespread: the man and the woman begin to live together, as a representative of the beautiful sex starts to recover. And it is not "boring home life-style. Simply diet often becomes for them common, in spite of the needs of the body, the man and the woman are different.

In relation to the less muscle mass the metabolism of women more slowly, which means that the need for calories is about 15% less. Requires less energy, less protein, fat and carbohydrates. However, if we pay attention to the vitamins, the situation is very different: for example, women need more iron, vitamin C, which is related to the natural processes that are taking place in your body. Also the female body is more sensitive to regulate the procurement of food.

The lack of nutrients and vitamins can lead to worst consequences — a decrease in physical activity and the development of the body, the immunity, the deterioration of the state of the skin, hair, nails and teeth, the tightness of the reproductive function, the development of depressive states... of Course, everything is done slowly, at once observe a change quite difficult.

Women who pay little attention to the food in the diet, or regularly use a strict or simply unbalanced regimes, surely you've noticed the alarming bells". They are fairly common examples — grains, which may be one of the signs of bad functioning of the intestine, increasing the amount of hair in the comb, brittle nails... apparently, it is the small things. But, do they combine with the concepts of beauty?

First of all, it is worth remembering that our appearance depends largely on the functioning of the internal mechanisms. Work with all the external manifestations is similar to the application of cosmetics — at the time hiding the imperfections. But the real transformation starts only from the inside. Therefore, in the preparation of the nutrition program in particular, and to lose weight, it is necessary to observe certain rules.

The principles of the healthy menu

The organization of a proper nutrition is a fascinating and an activity that can become a real hobby. But at the same time is a kind of science, since she has her unbreakable rules:

• Eat less but more often. The best option in many cases, it is a common food. Only the portions should be small, not more than 250 grams. So we protect the stomach from stretching, at the same time beating the sense of hunger.
• The water is what matters. Necessarily drink every day around 1.5 litres of pure water without gas.
• Do not eat in excess before bedtime. It is worth to move the dinner hours, which is in the "distance" of approximately 3 hours before bedtime. Of course, give the preference to the best easy to the products. Nutritionists give some of the recommendations of the "night" of the products: for example, white chicken, milk, cereals, almonds, celery, apples, mushrooms.
• Fruits and vegetables of our friends. It is recommended to consume in the amount of not less than 400 g each day (except tubers are rich in starch, such as potatoes).
• The sugar and salt are our enemies. The norm of consumption of sugars is around 50 g / day (approximately 12 teaspoons). But be careful — the sugar in sweet drinks, various types of food products, in addition to the honey, and even fruit juices. For the consumption of the salt from the norm is considered to be a total of 5 g (1 teaspoon).
• Calories of the account of love. There are many formulas for the individual calculation of the daily need of calories, depending on weight, growth, age, and physical activity. On average, for women is characteristic to the norm in 1800-2000 calories a day.
• The three pillars of a healthy diet. The amino acids (proteins of animal origin: milk, meat, eggs), unsaturated fatty acids omega-3 (fish, flaxseed oil, spinach), the length of the carbohydrate (rice, buckwheat, legumes, cereals).
• We hope that the balance of proteins, fats and carbohydrates. Proteins must be of a 12%, from fat — 30-33% of carbohydrates in the 55-to 59% of daily calories.

These are just some of the rules of a healthy and balanced diet for women — for a start, you can begin to apply the most simple, and then gradually connect the rest. The first results will not wait.

While there, you can even lose weight!

Thus, the decision to change to a healthy eating accepted. But it's not worth immediately in the action radius of themselves in a rigid framework. This is not another diet, but a life-style, in that there is a place for the pleasure of the meal. You can gradually reduce the intake of foods, giving up fast food, by entering in the diet of fruits and vegetables. The suffering of out of place here, just a positive attitude! To learn healthy recipes of food, it is possible to enter the community in social networks. By the way, here you can find new friends with the same interests, that will only strengthen the motivation.

The transition to the correct and healthy food allows the body to receive necessary for the normal functioning of the resources and, in this, there is nothing superfluous. It gradually normalizes the work gstrica and other organs. And this means that the time has come to and external of the transfiguration. The new way of a correct diet in combination with feasible physical load ensures optimal consumption of energy and reduces excess weight. Of course, don't expect the same results, as if two weeks of "starvation" of the diet. Everything is slower, but the effect of this microgroove.

But let's get to the particular menu can and what cannot be used in case of proper nutrition?

The best friends of the girls...

Here we can mention only a small part of the list of healthy products.

• The milk and eggs. Contain complete proteins, that is to say, in its composition has all the amino acids in perfect correlation.
• Spinach. Contains beta-carotene, calcium, folic acid, potassium, magnesium, iron, vitamins b6 and C. the Product regulates the pressure, is useful for the immune system and bone.
• White chicken. Contains vitamins A, b3, b6, A, potassium, sodium, magnesium. Refers to one of the most healthful species of meat due to the low content of fat.
• The banana. It contains potassium, tryptophan, beta-carotene, vitamins c, k and b6. Lowers cholesterol and, thanks to the abundance of potassium helps the heart muscle to stay healthy and strong.
• The salmon. Source of calcium, vitamins D and E, selenium, omega-3 unsaturated fatty acids. Fish dishes must necessarily be in the diet of healthy women, even for weight loss.
• The oat flour. Contains calcium, iron, magnesium, manganese, phosphorus, vitamin b5, silica, folic acid. Excellent source of carbohydrates slow, which will make the morning and throughout the day, then really good.

Below is one of the useful options for the health of the diet in the day, in reality, it is much more — so much, that decided to embark on the path of "review", waiting for a lot of interesting things.

Breakfast:

• 200 g of oatmeal with apple and cinnamon — around 200 kcal.
• Tea (0 kcal) or brown (about 30 kcal).

The second breakfast (snack)

• 15 g of walnuts — about 80 kcal.
• 2 "sandwich" with cheese — around 100 kcal.
• The block around 70 kcal.

Lunch:

• Baked, stewed, or prepared in a couple of chicken breast — about 220 kcal.
• 40 g of buckwheat — about 130 kcal.
• 200 g of any type of vegetables — around 70 kcal.

Snack:

• 200 g of 4% ricotta cheese — around 200 kcal.
• About 150 g of vegetables or fruits with low glycemic index — around 70 kcal.

Dinner:

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

In this diet per day you will get around 1500 kcal necessary for the maintenance of the activity. And nothing more, which could cause harm to the figure or well-being.

Forget about immediately: what should not be in the diet

At this point we refer to the recommendations of the world health organization. These products recognized as one of the most harmful to your health and figure:

• French fries and potato chips. Paneer in the oil until crispy potato pieces is a large portion of fats and carbohydrates. If to speak about the preparation, it is still just as bad. This danger lurks in fast food — potatoes, in the mode of "portion by portion", are prepared in the same oil reheated, which "gives" dish carcinogens.
• Canned versions. Already a name that puts us on guard. Here exactly contains preservatives, and in reality to them, often, many artificial colors, flavors, sugar, and salt. A bottle of 100 g may contain up to 15 g of salt (and a daily the recommended dose, remember, just a 5-g).
• Sweet water with gas. Of this harmful product say from a long time ago, but he remains enviable popularity. A large amount of sugar plus chemical flavouring and additives stabilizers is a bad thing "cocktail" for the agency, which will allow you to forget not only about the good figure, but also health.
• Noodles, mashed potatoes or soup "for the welding of boiling water". This is not even you can name the food, and only a substitute. Here there is nothing natural, solid flavor enhancers and the large amount of salt.

In the article we have analyzed the basic principles of nutrition to women, which directly lead to a large well being and as a nice addition to contributing to the reduction of weight. Unlike the boring diets healthy diet brings joy, aid to positively affirm to the food and keep the activity. And if you combine a full menu with the corresponding way of life, then the results can be truly impressive.

It is not the food of messaging: how to assist the body in the road to recovery

The most current is the issue, perhaps, for each one of the women — beauty. But in the search behind it do not forget that this is not a battle and not all the means are good here. Only those that help the body to transform. In addition to a proper diet, it is necessary to observe the sleep mode: all the vacation days, we need 7-8 hours, and better to follow the usual mode, even on the weekends. The exercise also influences the state of our bodies is a powerful stimulus for the activation of the processes of change, which in turn promotes weight loss.