In this article I own a good with a t-shirt normal people use as tent camping.
If at the premiere of "Godzilla" you will be asked to take a picture, it is a red flag, and you'll want to read this article.
It will tell you nutrition for weight loss for women: which foods are friends and which are not.
The basics of nutrition for weight loss women
So you can proudly started talking about all the people who is addicted to eating right, it is not enough just to eat a burger celery. But the drive itself on a low calorie diet where you can drink kefir, and then a lifetime of tablets, it is also not necessary.
The right diet for weight loss for women is not as scary as you might think at first glance.
You just need to:
- remove all harmful products;
- calculate the daily requirement of proteins, fats and carbohydrates;
- the basis of this diet, which gives all of these BGU;
- and you will have good luck.
What foods to eat?
If you don't want to get into the Guinness book of records as the man seen from space, you need to eliminate fried foods, fast food, and limit starchy and sweet.
Proper and balanced diet for weight loss should include right amount of proteins, fats and carbohydrates required for women:
- Carbohydrates you can get grains and legumes, vegetables and fruits.
- The most popular source of protein is meat, but does not interfere with fish, eggs and dairy products.
- But the fats are different, saturated and unsaturated fats. Many people say that saturated fats (animals) harmful, but it is not so. They are harmful, if they are many, and in a small extent, they are very useful. The optimal ratio of animal fats to vegetable – 30/70. Vegetable oils you can get, for example, nuts, vegetable oils, avocado and other things.
In addition, girls need to properly distribute these products throughout the day:
- Carbohydrates. Cereals, pasta, potatoes eat better in the first half of the day, fruit you can add another snack, vegetables can be eaten even in the evening.
- Proteins. Protein foods can be eaten at any time of the day. But it is better before going to bed to eat what is digested easier and faster, such as eggs, yogurt, cottage cheese. Chicken, because its structure is longer and more difficult.
- Fats. It is better to eat in the morning, for example, the first snack between Breakfast and lunch.
How to count calories?
Plan nutrition weight loss for women, you first need to determine the number of calories that is the diet.
There are several options how to calculate the right caloric content of a certain girl. For example, you can use the popular Harris-Benedict equation. I use a slightly different method. First of all, define the necessary amount of proteins, fats and carbohydrates, and then share their products.
But I want to note that all of these methods shows a number, which in most cases keep the weight in the same place. To lose weight, you need to reduce calories.
Let me show you how the method works.
Get abstract girl, who wants to lose weight. His weight is 70 kg. If he wants to lose weight, we need to the amount of proteins, fats and carbohydrates, reduce weight, say that it is 65 kg. Weight loss women I need 2 g protein, 1 g fat and 2 grams of carbohydrates per 1 kg of weight.
We get the following diagram:
- protein = 65 x 2 = 130 g
- fats = 65 x 1 = 65 g
- carbs = 65 x 2 = 130 g
Now calculate how many calories we get:
- protein = 130 x 4.1 = 533 kcal
- fats = 65 x 9 = 585 calories
- carbohydrates = 130 x 4.1 = 533 kcal
Goes only 1651 calories a day. This is our starting point. Depending on the results of need to change the amount of proteins, fats and carbohydrates. Such a manipulation can, by replacing your weight.
Many, to see such a picture came to reproach me that I am crazy, a bad coach, pests, and generally unscrupulous people. It is very much. So.
Attention!!! Eating 1000 or 1200 calories diet to the public "40 kg", you will never succeed. You will lose weight, but your lean body again turns into a juicy Steak as soon as you return to a normal human diet. So be smart and don't overestimate their abilities.
Schedule
The optimal power schedule for weight loss for girls is:
- Breakfast;
- snack;
- lunch;
- snack;
- dinner;
- a snack before bedtime.
It turns out, six meals, so that hunger does not remain. Besides, you don't need to torture himself to death after six.
Now I will tell how this feeding schedule and the amount of calories taken from products.
A sample diet day
The above is to consider if this is a girl who weighs 70 kg and wants to lose weight. Now we will prepare her diet for the day. Look he can.
Breakfast:
- oat flakes 50 g
- eggs 3 Pcs.
- nuts 15 g
Snack 1:
- cheese 50 g
- honey 20 g
Lunch:
- buckwheat 40 g
- chicken fillet, 150 g
- salad vegetables (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g
Snack 2:
- Apple 300 g
Dinner:
- hake fillet 200 g
- salad vegetables (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 prepare diet the same girls but already with other products.
Breakfast:
- oat flakes 50 g
- raisins 30 g
- apples 2 pieces
Snack 1:
- banana 1 piece
- walnuts 30 g
Lunch:
- pasta from durum-50 g
- chicken drumsticks 2 Pcs
- salad vegetables (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g
Snack 2:
- grapefruit 1 piece
Dinner:
- squid 200 g
- salad vegetables (cucumbers, salad greens) vegetable oil (5 g) 150 g
Snack before bedtime:
- egg white 5 Pcs
You can choose any other products for your choice.
As we can see, proper nutrition is not about one chicken breast and buckwheat. The right nutrition can vary and sometimes even tasty.
If the girl would be as is written above, then a girl has to be success and a lot of attention from the boys. But if he eats in the morning a piece of sausage, chocolate, afternoon Burger and fries from Mac's, and then the whole day hungry, because weight loss is a calorie deficit, but the fact that two servings scored daily calories, then his side, to protect her friends as long as he is not wiser.
Is sports nutrition for weight loss?
If you want to achieve the results you want to see progress in the here and now, then you are likely interested in sports nutrition.
Well, sports nutrition can simplify your life and accelerate your results, but it will happen, if normal diet, you will be right.
If you are going to drink the fat burners and protein, but without a stick of sausage you in bed, don't go, then what results can be discussed?
All works in the complex. If you don't become part of that complex, then your cheeks are flapping in the wind for a long time.
Don't forget training
In addition to proper nutrition, you need to add a little activity into your life. The fact that you can go to the computer in the refrigerator, not on an active lifestyle.
The best work out in the gym. There's your nut nakachaesh, and fat burn. I think it is perfect.
Besides, the more you have muscle, the more active to burn calories, accordingly, the result is faster. Especially for those who go to the gym, I wrote an article about nutrition for women who use.
If you are a woman, and all these pieces of iron is not for you, you can, such as group exercise classes — aerobics, there you can fat shake.
If you are too lazy to exercise, then my article on that, but if you have the motivation, that all is well, but do not have the training, experience, then go deal with the coach.
Yes, even just start walking. Travel trade is not considered. Walking briskly, Cycling, roller skating, 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 fasting, don't sit in "dry" and do not force yourself to train hard every day. Not only will it not help, but hurt.
I get the results
It can be concluded that proper nutrition for weight loss is not as scary as you may think it. And lose weight, you need to just leave the unhealthy food, start to eat on schedule and to make your life more active.