This article I dedicate to the ladies, whose t-shirts the ordinary people used as the tents of tourism.
If at the premiere of his movie "Godzilla" with you asked to take a picture, then this is already an alarming bell and I advise you to carefully read this article.
In it I will teach you about nutrition for weight loss for women: which foods to us friends, and what — not.
The basics of nutrition for weight loss for women
So you could proudly start telling everyone around you that hooked on good nutrition, it is not enough just snacks burgers celery. But in low-calorie diets, that you month you're going to drink the kefir, and then the whole life of pills, too might not.
Proper nutrition for weight loss for women – it's not as bad as you may seem at first glance.
You just need to:
- remove all harmful products;
- to correctly calculate the daily need for protein, fat and carbohydrates;
- based on this, assemble a diet that will provide all of these BGU;
- and will you happiness.
What foods to eat?
If you don't want to get into the guinness book of records as the man who is visible from space, you will need to eliminate fried foods, fastfood, limit flour and sweet tooth.
While the correct and balanced diet for weight loss should contain the right amount of protein, fat and carbohydrate, needed wife:
- Carbohydrates you can get from cereals and legumes, vegetables and fruits.
- The most popular source of protein is meat, still hurts, fish, eggs and dairy products.
- And here the fats are different, saturated and unsaturated. Many say that saturated fats (animal) are harmful, but that's not entirely true. Are harmful, if they are many, and in small quantities are very even useful. The optimal ratio of animal fats to a vegetable – 30/70. Vegetable fats and you can get for example from nuts, vegetable oils, avocado and other.
In addition, girls need to properly allocate all of these products in the course of the day:
- Carbohydrates. Cereals, pasta, potatoes, it is better to eat in the first half of the day, fruit can be added and in the second dish, vegetables can be eaten even in the evening.
- Squirrel. Protein foods that you can eat anytime during the day. But the best is before going to bed to eat, what to digest easier and faster, for example, eggs, yogurt, cottage cheese. Chicken meat, because of its structure will be the absorption of longer and more complex.
- Fats. It is better to eat in the morning, for example, the first meal between breakfast and lunch.
How to calculate the calories?
How to build a eating plan for weight loss for women, need to for starters determine the amount of calories in the diet.
There are several options how to calculate the correct caloric value for specific girls. For example, you can use the popular formula of Harris-Benedict. I use a little different way. First define the required number of proteins, fats and carbohydrates, and then distribute their products.
But I want to note that all of these methods show a digit, which in most cases will have your weight in one place. In order to lose weight, you need to cut calories.
I'll show how it works my way.
Take the abstract girl, who wants to lose weight. His weight is 70 kg. If he wants to lose weight, then we are the right we assume the right amount of protein, fat and carbohydrate to the reduced weight, let's say that's 65 units For weight loss a woman needs 2 grams of protein, 1 gram of fat and 2 grams of carbohydrates per 1 kg of own weight.
We get the following scheme:
- protein = 65 x 2 = 130 g
- fats = 65 x 1 = 65 g
- carbs = 65 x 2 = 130 g
Now count, how many calories we get out of this one:
- protein = 130 x 4.1 = 533 kcal
- fats = 65 x 9 = 585 calories
- carbohydrates = 130 x 4.1 = 533 kcal
Just goes 1651 kcal per day. This will be our starting point. Depending on the results of the need to vary the amount of proteins, fats and carbohydrates. The same manipulations can be carried out in each, replace your weight.
Many, seeing such a number, they're calling to blame me that I'm crazy, a bad coach, pests, and even a shameless person. After all, it is very many. So here it is.
Attention!!! Feeding on the 1000 or 1200 kcal on a diet of the public "40 kg", never again will anywhere the success. You lose weight, but your evil bull once again turn into a juicy patty immediately after returning to the normal human diet. So let's smart and overestimate their capabilities.
Schedule
The optimal nutrition plan for weight loss for girls is as follows:
- breakfast;
- nosh;
- lunch;
- nosh;
- dinner;
- a snack before bedtime.
It turns out to six meals, so hungry you just out. In addition, there is no need to torture yourself to hunger after six.
Now I shall describe how this power plan and the number of calories express in products.
Examples of the diet for the day
Above we have considered the case of a girl who weighs 70 kg and wants to lose weight. Now we make a for her diet for the day. Look it can like.
Breakfast:
- oatmeal 50 g
- eggs 3 pcs
- nuts 15 g
Meal 1:
- hard cheese 50 g
- honey 20 g
Lunch:
- buckwheat 40 g
- chicken fillet 150 g
- salad from vegetables (tomatoes, cucumbers, cabbage, lettuce), filled with vegetable oil (5 g) 150 g
Meal 2:
- apple 300 g
Dinner:
- hake fillet 200 g
- salad from vegetables (tomatoes, cucumbers, cabbage, lettuce), filled with vegetable oil (5 g) 150 g
Nosh 3 (before bed):
- cottage cheese low-fat-150 g
Now made diet for the same girls but already with other products.
Breakfast:
- oatmeal 50 g
- raisins 30 g
- apples 2 pcs
Meal 1:
- banana 1 piece
- walnuts 30 g
Lunch:
- pasta from durum varieties 50 g
- chicken tibia 2 pcs
- salad from vegetables (tomatoes, cucumbers, cabbage, lettuce), filled with vegetable oil (5 g) 150 g
Meal 2:
- grapefruit 1 pc
Dinner:
- octopus 200 g
- salad of vegetables (cucumbers, lettuce greens), filled with vegetable oil (5 g) 150 g
Food before bed:
- egg white 5 pcs
You can choose any other products according to their preferences.
As we can see, proper nutrition – it is one chicken breast and buckwheat. Proper nutrition can be diverse, and sometimes even tasty.
If the girl will eat it as it is written above, it's a little girl waiting for success and a lot of attention from the guys side. And if it will eat in the morning, a piece of sausage with chocolate, happy burger and potato fries from mac, and then the whole day hungry, because for weight loss you need a calorie deficit, and this in two stages scooped daily caloric, then her hips will protect her from the boys until then, until the wiser.
Help to sports nutrition for weight loss?
If you have an urgent need to achieve some results, and you want to see progress, here and now, then you're most likely interested in sports nutrition.
Well, sports nutrition can simplify your life and speed up the result, but it will happen, provided that a normal meal will be with you the right.
If you drink fat burners fat and protein, but without the sticks of sausage you are in bed does not go, then what kind of results can be a speech?
Everything works in the premises. If you become a part of this complex, then your face will flutter in the wind for a very long time.
Do not forget about exercise
In addition to proper nutrition, what you need to add a little activity into your life. You walk from the computer to the fridge, it does not apply to an active lifestyle.
Best suited physical exercises in the gym. There you are, and walnut nakachaesh, and fat burn. In my opinion, this is the perfect.
In addition, the more you will have the muscles, the more they will be burned calories, respectively, the result will be faster. Specially for those, who goes to the gym, I wrote an article about nutrition for women who are engaged in sport.
If you're a lady and all of these hardware is not for you, you can be organised for group fitness lessons — aerobics, there too you can fat shake.
If to you laziness to play sports, then for you my article about it, and, Well, if you with motivation everything is all right, but no experience, exercise, then go ahead and practice with the coach.
Yes, even if it would just start to walk. Walking into the store, are not considered. Walking briskly, biking, rollerblading, yes, anything. Just start acting a little more active lifestyle.
And yet, there is not Vedis on all sorts of stupid things like a miracle-the tablet and the patch is not isoray yourself fasting, you don't have to sit on the "drying" and don't force yourself to train hard every day. All this is not only help, but also hurt.
I still results
You can make a conclusion, that proper nutrition for weight loss – it's not so terrible, how could you think about it. And how to lose weight, you just need to exclude harmful products, start eating according to the plan, and to make your life more active.