This article I dedicate to the ladies, whose t-shirts of ordinary people use them as tents hiking.
If the premiere of the movie "Godzilla" with you to be asked to take photographs, this is already sounding the alarm and I advise you to read this article carefully.
I will tell you on the nutrition for weight loss for women: what products we have friends, and what — not.
Nutrition basics for weight loss for women
So that you can have the pride to start talking to all the others that sat on a good diet, is not enough just to eat hamburgers to celery. But, and to conduct themselves in a diet low in calories, you are the month will drink a kefir, and then throughout the life of the pill is no longer necessary.
The good diet to lose weight for women is not as scary as you may seem at first glance.
You just need to:
- remove all the harmful products;
- calculate the daily needs in proteins, fats and carbohydrates;
- on the basis of this plan, which will provide all of these BGU;
- it will be for you happiness.
What are the foods to eat?
If you don't want to get in the Guinness book of world records as a man as seen from space, you will have to eliminate fried foods, fast food, minimize the flour and sweet.
By doing this, a good and a balanced diet for weight loss should include a good amount of proteins, fats and carbohydrates needed to the woman:
- The carbohydrates, you can receive cereals and legumes, vegetables and fruits.
- The most popular source of protein is meat, not fish, eggs and dairy products.
- And here's the fats are different, saturated and unsaturated. Many say that the saturated fats (animals) are harmful, but this is not quite true. They are harmful if they are many, but in small amounts they are very useful. The optimum ratio of animal fats to vegetable – 30/70. The vegetable fats you can get, for example, nuts, vegetable oils, avocado and other.
In addition, the girls you need to distribute all these products in the course of the day:
- Carbohydrates. Cereals, pasta, potatoes, it is best to eat in the first half of the day, fruits, you can add a second snack, vegetables that you can eat in the evening.
- Proteins. Protein-rich foods can be consumed at any time of the day. But the best, before sleeping, eating food that digested easier and more quickly, for example, eggs, yogurt, cottage cheese. The chicken because of its structure digested more long and more difficult.
- Fat. Eat better in the first half of the day, for example, in the first snack, between breakfast and lunch.
How to calculate the calories?
To establish a diet plan for weight loss for women, it is necessary to begin to determine the number of calories that are in the diet.
There are several options for the calculation of desired calorie specific of the girl. For example, you can use the popular formula of Harris-Benedict. I use a little in another way. First of all I defined the number of proteins, lipids and carbohydrates, and then distribute by-product.
But I would like to emphasize that all of these methods will show you the figure, which in most cases, to maintain your weight on a single place. To lose weight, you must reduce your calories.
I'm going to show you now how to operate my method.
Take abstract girl, this who wants to lose weight. Its weight is 70 kg. If she wants to lose weight, we will consider the necessary amount of proteins, fats and carbohydrates, reduced weight, let's say it is 65 kg To lose weight woman needs 2 g protein, 1 g fat, 2 g of carbohydrates per 1 kg of own weight.
Get the following diagram:
- protein = 65 x 2 = 130 g
- fats = 65 x 1 = 65 g
- carbohydrates = 65 x 2 = 130 g
Now calculate how much calories we get:
- protein = 130 x 4.1 = 533 kcal
- fats = 65 x 9 = 585 kcal
- carbohydrates = 130 x 4.1 = 533 kcal
A Total of 1651 kcal per day. This will be our starting point. Based on the results will be necessary to change the amount of proteins, lipids and carbohydrates. The same kind of manipulation can proceed at all, putting his weight.
Many people, seeing such a figure, will he blame me that I'm crazy, bad coach, pest, and generally shameless of the man. In fact, it is a lot. So here it is.
Attention!!!!! Eating 1000 or 1200 kcal per a scheme of public "of 40 kg, you're never succeed. You lose weight, but your wrong bull re-transformed into a succulent slab immediately after the return to normal healthy human. Therefore, be smart and raise its capacity.
Calendar
An optimal schedule of the diet for weight loss for girls is the following:
- breakfast;
- overshot or undershot;
- lunch;
- overshot or undershot;
- dinner;
- snack before bedtime.
It turns out six meals, as well as the hunger you never will. Well, no need to torture yourself hunger after six.
Now, I'm going to explain to you how this calendar of food and number of calories express in products.
Examples of the ration on the day
Above, we have examined the case of a young girl who weighs 70 kg and wants to lose weight. Now, we can, for her, the diet of the day. Watch it can.
Breakfast:
- oat flakes 50 g
- the eggs in 3 parts
- nuts 15 g
Snack 1:
- cheese white 50 g
- the honey 20 g
Breakfast:
- the buckwheat 40 g
- fillet of chicken-150 g
- vegetable salad (tomatoes, cucumbers, cabbage, lettuce), filled with vegetable oil (5 g), 150 g
Snack 2:
- the apple 300 g
Dinner:
- fillet of hake 200 g
- vegetable salad (tomatoes, cucumbers, cabbage, lettuce), filled with vegetable oil (5 g), 150 g
Snack 3 (before bed):
- 150 g low-fat cottage cheese
Now, we form the power of this same girl, but already with other products.
Breakfast:
- oat flakes 50 g
- raisins 30 g
- apples 2 pcs
Snack 1:
- banana 1 piece
- walnuts 30 g
Breakfast:
- pasta of durum wheat for 50 g
- drumstick of chicken, 2 pieces
- vegetable salad (tomatoes, cucumbers, cabbage, lettuce), filled with vegetable oil (5 g), 150 g
Snack 2:
- grapefruit 1 piece
Dinner:
- 200 g of squid
- vegetable salad (cucumbers, lettuce, greens), filled with vegetable oil (5 g) 150 g
Snack before bed:
- egg white 5 pcs
You can pick up all the other products according to your preferences.
As we see, nutrition is not a chicken breast, and buckwheat. A good diet can be modified, and sometimes even delicious.
If the girl will eat it as it is written above, the girl expects success and a lot of attention from guys. And if it is to eat in the morning, a piece of sausage with chocolate, the day of the burger and fries poppy, and then all day to die of hunger, in fact slimming need a deficit of calories, and she had the two taken to-day in calories, then its sides will be to the protect of her guy until she will wise up.
Help to sports nutrition to lose weight?
If you have an urgent need to achieve results and you want to see progress in the here and now, then you are probably interested in the sport of power.
Well, the sports nutrition can you simplify your life and speed up the result, but it will occur provided that the nutrition in you will be good.
If you want to drink fat burners and protein, but without the stick of the sausage, you bed not move, what are the results is it?
It all works in the complex. If you won't become a part of this complex, your cheeks are waving in the wind for a long time.
Don't forget training sessions
In addition to a good diet you need to add a little activity in their life. You take the computer to a refrigerator, does not apply to an active life.
Is best suited to exercise in the gym. There, you and the nuts nakachaesh and fat burn. In my opinion, this is the ideal.
Similarly, you will have more muscles, the more you will burn calories, respectively, the result will be more rapid. Specially for those who go to the gym, I wrote an article on nutrition for women who do sports.
If you have the lady and all these gadget technocrat is not for you, you can have the air of a group of fitness — aerobics, there you will be able fat shake.
If you have the laziness to do sport, this is for you my article on this Well, and if you have the motivation, everything is in order, but has no experience of training, then, is going to do with the coach.
It all starts by simply taking a walk. Walk to the shop, are not considered. Brisk walking, bike trips, roller-skating, yes to anything. Just start to lead a bit more of an active lifestyle.
And yet, not vedis on all sorts of nonsense as the " miracle of pills and patches, not isoray itself and by the famine, do not sit on the "dry" and not to oblige himself difficult to exercise every day. All of this is not only not help, but harm.
Do the balance sheet
One can make the conclusion that the good diet to lose weight is not so scary, how could you him think. And to lose weight, you need only to exclude harmful products, start eating graphics and make your life more active.