This article I dedicate to the ladies, the t-shirt of the ordinary people to use as tent camping.
If the premiere of "Godzilla" he was asked to take a photo, is a red flag and I suggest you to read this article.
In what I'll say about nutrition for weight loss for women: which foods are friends and which are not.
The basics of nutrition for weight loss women
So that you can proudly began to speak to all the people who got hooked to eating well, it is not enough just to eat burgers with celery. But to drive yourself to a diet low in calories, which will be taking kefir, and after a lifetime of tablets, it is not necessary.
Proper diet for weight loss for women is not as scary as you might think at first glance.
You only need:
- remove all the harmful products;
- to calculate the daily requirement of proteins, fats and carbohydrates;
- on the basis of this diet that will provide all of these BGU;
- and you will have happiness.
What foods to eat?
If you don't want to get into the Guinness book of records as the man seen from space, you will need to eliminate fried foods, fast food, and limit starchy and sweet.
The correct and balanced diet for weight loss should include a adequate amount of proteins, fats and carbohydrates necessary for the woman:
- Carbohydrates can be obtained from cereals and legumes, vegetables and fruits.
- The most popular source of protein from meat, although it does not interfere with the fish, eggs and dairy products.
- But the fats are different, saturated and fats unsaturated. Many people say that saturated fats (animals) harmful, but it is not so. Are harmful, if they are many and in small quantities that are very useful. The optimal ratio of animal fats to vegetable gardens 30/70. Vegetable oils you can get, for example, nuts, vegetable oils, avocado and other things.
In addition, the girls needed for the proper distribution of these products throughout the day:
- Carbohydrates. Cereals, pasta, potatoes eat better in the first half of the day, fruit you can add a second snack, vegetables can be eaten even in the evening.
- Proteins. Protein-rich foods you can eat at any time of the day. But it's better than before going to sleep, to eat that it is digested easier and faster, such as eggs, yogurt, cottage cheese. Chicken due to its structure will be longer and more difficult.
- Fats. It is better to eat in the morning, for example, the first snack between Breakfast and lunch.
How to calculate the calories?
The plan nutrition for weight loss women, we must first determine the number of calories that will be diet.
There are several options how to calculate the right caloric content of a girl. For example, you can use the popular Harris-Benedict equation. I use a little different method. In the first place, I have to define the required number of proteins, fats and carbohydrates, and then assign them to products.
But I want to emphasize that all of these methods will show you the number that in most cases they keep their weight in one place. To lose weight, you need to reduce calories.
Let me show you how the method works.
Take a summary of the girl, who wants to lose weight. Your weight is 70 kg. If you want to lose weight, we considered the amount of proteins, fats and carbohydrates in a weight reduction, they say it is 65 kg. For weight loss women need 2 g protein, 1 g fat and 2 g of carbohydrates per 1 kg of weight.
We obtain the following scheme:
- protein = 65 x 2 = 130 g
- fats = 65 x 1 = 65 g
- carbohydrate = 65 x 2 = 130 g
Now calculate the amount of calories that we will have:
- protein = 130 x 4.1 = 533 kcal
- fats = 65 x 9 = 585 calories
- carbohydrates = 130 x 4.1 = 533 kcal
He only 1651 calories a day. This will be our starting point. Depending on the results you will need to change the amount of proteins, fats and carbohydrates. This type of manipulation can, replace the your weight.
Many, seeing such a figure come to reproach me that I was crazy, a bad coach, pests, and, in general, people without scruples. It is very much more. So.
Attention!!!!! Eating 1000 or 1200 calories for a diet of the public "40 kg", you will never success. You will lose weight, but your lean body becomes to turn into a juicy Burger immediately after the return to normal human diet. So, be smart and don't overestimate their capabilities.
Schedule
Optimal power schedule for weight loss for girls is:
- Breakfast;
- snack;
- lunch;
- snack;
- dinner;
- snack before you go to sleep.
It is six meals, so hungry that it will not stay. In addition, it is not necessary to torture yourself to death after six.
Now I'll tell you how this feeding schedule and the amount of calories to put on products.
Sample diet for the day
Previously we considered the case of a girl who weighs 70 kg and wants to lose weight. Now we are going to prepare your diet throughout the day. Look can he.
Breakfast:
- 50 g of oat flour
- eggs 3 Pcs.
- 15 g of nuts
Snack 1:
- 50 g of cheese
- 20 g of honey
Lunch:
- 40 g of buckwheat
- chicken fillet 150 g
- vegetable salad (tomatoes, cucumbers, cabbage, lettuce), dressed with vegetable oil (5 g) 150 g
Snack 2:
- 300 g of apple
Dinner:
- hake fillet 200 g
- vegetable salad (tomatoes, cucumbers, cabbage, lettuce), dressed with vegetable oil (5 g) 150 g
Snack 3 (before bed):
- the low-fat, cottage cheese 150 g
Now, let's prepare the diet for the same girls but already with other products.
Breakfast:
- 50 g of oat flour
- 30 g of raisins
- apples 2 pieces
Snack 1:
- banana 1 piece
- 30 g new
Lunch:
- pasta of hard 50 g
- chicken drumsticks 2 PCs
- vegetable salad (tomatoes, cucumbers, cabbage, lettuce), dressed with vegetable oil (5 g) 150 g
Snack 2:
- grapefruit 1 piece
Dinner:
- 200 g of squid
- vegetable salad (cucumbers, lettuce, greens) vegetable oil (5 g) 150 g
Snack before sleep:
- egg white 5 Pcs
You can choose any other products to your size.
As we can see, proper nutrition is not about a chicken breast and buckwheat. The correct diet can be very varied and, sometimes, even tasty.
If the girl had previously written, then the girl should be the success and great part of the attention of the boys. But if she was to eat in the morning, a piece of sausage with chocolate, in the afternoon, Burger and fries from Mac, and then the whole day hungry, because of the weight loss need a calorie deficit, but it the two doses marked caloric daily, after the other hand, in order to protect the boys while she is not wiser.
Is sports nutrition for weight loss?
If you need to get the results that you want to see progress in the here and now, then you are likely interested in sports nutrition.
Thus, the sports nutrition you can simplify your life and speed up the result, but it will happen, provided that the normal diet, you will be correct.
If you're going to drink the burners from fat and protein, but without a stick of sausage that the bed does not go, then, what happens with the results you can discuss?
All the works in the complex. If you do not form part of this complex, then, the cheeks are flapping in the wind for a long time.
Don't forget training
In addition to the right nutrition you need to add a bit of activity in your life. The fact that you go from the computer to the refrigerator, does not apply to an active lifestyle.
The most appropriate training at the gym. There are walnut nakachaesh, and burn fat. In my opinion, is perfect.
In addition, the more you have muscle, the more active, burning calories, consequently, the result will be faster. Especially for those who go to the gym, I wrote an article on the nutrition of women and their.
If you're a lady and all these piece of iron is not for you, you can like group fitness classes — aerobics classes, you'll be able fat shake.
If you are too lazy to exercise, then my article on this, but if you have the motivation everything is all right, but there is no training experience, then go deal with the coach.
Yes, even just start walking. Trips to the store are not considered. Walking well, Cycling, rollerblading, whatever. Just start to lead a more active lifestyle.
And, don't fall for stupid things such as miracle pills and patches are not issurei themselves to fasting, don't sit in the "dry" and do not push yourself to train hard every day. Not only does not help, but hurt.
I am getting results
It can be concluded that proper nutrition for weight loss is not as scary as you might think. And to lose weight, you only need to exclude unhealthy food, begin to eat the program and make your life more active.