This article I dedicate to the lord, whose t-shirt normal people use as a tent in the camping site.
If the premiere of the movie "Godzilla" with you, they have asked to take a photo, this is already an alarm bell, and I suggest you to read this article carefully.
In it I'll tell you about nutrition for weight loss for women: what are the products we are friends, and which are not.
The basics of nutrition for weight loss for women
To be able to proud to start talking about all the others, who sat on a correct diet, it is not enough to only eat burgers celery. But and drive themselves in a diet low in caloric content, for which you have a month you will be drinking a yogurt, and then for the entire life of a tablet, also not necessary.
A proper diet for weight loss for women is not as scary as it may seem at first sight.
You only need to:
- remove all harmful products;
- to properly calculate the daily demand for proteins, fats and carbohydrates;
- on the basis of this dial in the diet, that will provide all of these BGU;
- and it will be your happiness.
What products are there?
If you do not want to enter in the Guinness book of records as the man who was seen from space, you have to eliminate fried foods, fast food, limit flour and sweet.
With this, a correct and balanced diet for weight loss should include the right amount of proteins, fats and carbohydrates needed to the woman:
- The carbohydrates are cereals and legumes, fruit and vegetables.
- The most popular source of protein than meat, still will not prevent fish, eggs and dairy products.
- But the fats are different, saturated and unsaturated. Many say that saturated fats (animal) are harmful, but it is not so. They are harmful, though many of them, and in a small number of them are also very useful. The optimal ratio of animal fats to vegetable – 30/70. Vegetable fats you can get, for example, nuts, vegetable oils, avocado and other things.
Also, the girls must be appropriately distribute all these products in the course of the day:
- Carbohydrates. Cereals, pasta, potatoes, the best there is in the early afternoon, the fruit, you can add a second snack, vegetables you can also eat in the evening.
- Proteins. Protein-rich foods you can eat at any time of the day. But better before going to sleep eat what is easier and faster than, for example, the eggs, the yogurt, the ricotta cheese. Chicken due to its structure will be absorbed the longer and more difficult.
- Fat. Better to eat in the early afternoon, for example, in the first snack between breakfast and lunch.
How to calculate the calories?
To make a food plan for weight loss for women, need to start with the amount of calories that are on a diet.
There are several options, how to calculate calorie intake to a particular girl. For example, you can use the popular formula of Harris-Benedict. I use a bit in another way. First, I define the number of proteins, fats and carbohydrates, and then manage their products.
But I want to emphasize that all of these methods will show you a number, which in most cases will keep your weight in a single place. To lose weight, you must reduce the calories.
Now I'll see how it works my method.
We take the abstract girl, who want to lose weight. Its weight is 70 kg. If you want to lose weight, then we will immediately count the necessary amount of proteins, fats and carbohydrates in weight-reduced, we say that it is 65 kg. For weight loss a woman needs 2 g protein, 1 g fat, 2 g of carbohydrates per 1 kg of weight.
We get the following schema:
- protein = 65 x 2 = 130 g
- fats = 65 x 1 = 65 g
- carbs = 65 x 2 = 130 g
Now count the number of calories from this, we obtain:
- protein = 130 x 4.1 = 533 kcal
- fats = 65 x 9 = 585 kcal
- carbohydrates = 130 x 4.1 = 533 kcal
Everything goes 1651 kcal / day. This will be our starting point. Depending on the results you will need to change the amount of proteins, fats and carbohydrates. This manipulation may pass each, replacing his weight.
Many, seeing the amount, must be scold me that I am mad, bad coach, a parasite, and, in general, a man without scruples. After all, this is very. So, here it is.
Attention!!! Eating 1000 or 1200 calories for a diet of the public "40 kg", you'll never have success. You are lean, but your slender little body again, it will turn into a soft cake immediately after the return of the normal human diet. So be intelligent and not to overestimate its capabilities.
Chart
Best nutrition plan for weight loss for girls is the following:
- breakfast;
- snack;
- lunch;
- snack;
- dinner;
- snack before going to sleep.
It turns out, six meals, so that hunger are you sure you don't stay. Also, you do not need to torture yourself to hunger after six.
Now I'll talk about how this program of feeding and the amount of calories you express in the products.
Examples of the diet for a day
Above we considered the case of a girl who weighs 70 kg and wants to lose weight. Now we will prepare for you a diet for the day. An aspect that can well.
Breakfast:
- oatmeal 50 g
- eggs 3 pcs
- 15 g of walnuts
Snack 1:
- cheese 50 g
- honey 20 g
Lunch:
- the buckwheat 40 g
- chicken breast fillet 150 g
- vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g
Snack 2:
- apple 300 g
Dinner:
- fillets of hake 200 g
- vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g
Snack 3 (before bed):
- low-fat cottage cheese 150 g
Now let's do a diet for the same girl, but already with other products.
Breakfast:
- oatmeal 50 g
- raisins 30 g
- apples 2 pieces
Snack 1:
- banana 1 piece
- walnuts 30 g
Lunch:
- durum wheat semolina pasta 50 g
- breast of veal 2 pcs
- vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g
Snack 2:
- grapefruit-1 piece
Dinner:
- squid 200 g
- vegetable salad (cucumber, salad leaves green), seasoned with vegetable oil (5 g) 150 g
Snack before going to sleep:
- egg white 5 pcs
You can choose other products to your liking.
As you can see, proper nutrition is not a chicken breast, and buckwheat. A proper diet can be varied, but also delicious.
If the girl is so, as written above, is a girl success and a lot of attention from the guys. And if you eat in the morning, a piece of sausage with a chocolate, an afternoon of burgers and chips, poppy seeds, and then the whole day will die of hunger, and why weight loss needs a caloric deficit, and you for two doses earned daily calorie intake, the boca will protect her from the boys, until she stands up for his old.
If sports nutrition for weight loss?
If you need urgent to reach any result, and want to see progress in the here and now, you, very probably, was interested in sports nutrition.
Well, sports nutrition, can simplify your life and accelerate in direct, but this happens on the condition that the normal power supply will not be the right one.
If you want to drink, fat burners and protein, but without sticks sausage you are in bed do not go, then what kind of results you can talk about?
This all works in the complex. If you will not be part of this complex, your cheeks are fluttering in the wind is still very long.
Don't forget to workout
In addition to a correct diet, you need to add a bit of activity in your life. What you go from the computer to the refrigerator, it does not refer to an active lifestyle.
Best fit in a workout in the gym. You're there and walnut nakachaesh, and the fat burning. In my opinion, is perfect.
In addition, the more you have muscles, the more will be burned calories, as a result, the result will be faster. Especially for those who go to the gym, I have written an article on nutrition for women who are into sports.
If you are a lady, and all these chips are not for you, you can take group fitness classes — aerobics, you're too fat to lose weight.
If you're not into sports, so for you my article about the fact, but if you have the motivation it's all good, but no workout experience, then you are going to do with the coach.
Yes, even if it would just start walking. Walk to the store are not considered. Walk at a fast pace, cycling, skating, yes to anything. Begins to lead a little more of an active lifestyle.
And again, not to fall for stupid things such as miracle pills and patches, not isoray same starvation, do not sit to "dry" and does not make you difficult to train every day. All this not only does not help, but hurt.
Getting results
It can be concluded that a proper nutrition for weight loss is not as scary as you might think. And to lose weight, you just have to eliminate the harmful products, start to eat for the graphics, and make his life more active.