Proper nutrition for weight loss for girls: advice from the best nutritionists (+ menu for 14 days)

What is proper nutrition? This is not a diet with a limited set of foods, and not some abstract type of diet. The menu for every day can be made up of ordinary dishes, and you don’t have to limit yourself in types of food either. Choosing healthy foods, controlling portions and proper preparation is the key to slimness, health and excellent results in sports for those who exercise. In addition, proper nutrition is much simpler than any of the existing diets. It’s enough to learn how to combine products.

What foods interfere with proper nutrition for weight loss?

Girls are rightly interested in what products prevent them from having a graceful figure. We usually focus on calories, preferring options with low energy value. However, the weight still does not go away, sometimes even extra extra pounds appear.

Girls who are creating a proper nutrition menu for weight loss should take into account that all products are divided into several categories. The first group is high-protein, the second is high-carbohydrate, and the third is dominated by options with a lot of fat. All these products can be either high or low calorie.

We know that a high calorie diet inevitably leads to weight gain. Another common reason for having extra pounds is eating a lot of fried, fatty foods.

Low-calorie foods promote weight loss. It is especially useful to have negative calorie foods in your diet. In this case, the body spends more energy on digesting them than it consumes from them.

When creating a proper nutrition menu for weight loss for a week, a girl should exclude fried foods. Even vegetables fried in oil at high temperatures lose important vitamins and microelements for which we consume them. Different cooking methods provide different calorie content. The most dietary option will be if you eat vegetables in a fresh salad.

How harmful foods affect our weight:

• When you burn fewer calories than you consume, the difference will be stored as fat cells.
• To improve taste, unhealthy foods are filled with large amounts of fast carbohydrates and fats. At the same time, the number of useful elements is reduced to a minimum. Excessive consumption of such foods leads to weight gain.
• Junk food in large quantities slows down your metabolism. Such food is quickly converted into fat deposits.

1. Dairy products that a girl should exclude from the menu when eating properly for weight loss.

Most of the dairy products we are used to are also harmful for weight loss. For example, popular cream, milk, butter, cheeses and sour cream contain many calories. They also contain fat, so it is better to choose dietary analogues - products with a reduced fat content. They are not inferior in taste, but their use will definitely help you in the fight against excess weight.

1. Meat and fish products that also need to be excluded.

Dishes prepared from fatty fish, pork, lamb, beef and veal are rich in animal fats. These elements quickly pass into adipose tissue, adding unnecessary pounds.

You can easily replace oily fish with lean fish. Pollock, cod, hake, navaga, and flounder are suitable. It is better to avoid halibut, sardines, sturgeon, mackerel and saury. Fatty meat will also need to be excluded, and instead eat chicken and other low-fat options.

1. Alcoholic drinks that slow down the process of losing weight.

Alcoholic drinks are harmful to us because they greatly reduce the metabolic rate. First of all, nutritionists advise stopping drinking beer, as it contains a large amount of fast carbohydrates, yeast and sugar. What other alcohol is harmful if you are planning a proper nutrition menu for weight loss for a girl:

• Vodka, whiskey, tequila, rum, gin, brandy: one glass of these drinks contains 115 kcal.
• Champagne: 100 ml of drink contains 89 kcal.

If you adhere to proper nutrition, sometimes it is acceptable to drink a glass of dry wine.

1. Sweet.

To a greater extent, our figure is harmed by confectionery products: sweets, cakes, pastries, chocolate. These foods contain an excess of fast carbohydrates. All sweets increase blood glucose levels, which increases appetite.

You can replace your usual sweets with dark dark chocolate. It is better to completely exclude unhealthy pastries and cakes.

1. Carbonated drinks.

Any sweetened carbonated drinks contain large quantities of sugar, as well as harmful chemical flavors and dyes. Such products will not only prevent you from losing weight, but can also cause gastrointestinal problems.

Instead of soda, it is best to drink homemade compotes and juices that do not contain sugar.

For girls who are planning a proper diet for weight loss, we recommend using fruit drinks (compotes, juices) without homemade sweeteners.

1. Floury.

Harmful flour products include pasta, spaghetti, bread, loaf, as they clog our intestines. If you can't give up flour, try replacing it with durum wheat products.

The most harmful food that you need to stop eating immediately is fast food. It contains a huge amount of fast carbohydrates, it is high in calories and is dangerous to health. By consuming a lot of fast food, you may experience deterioration in the functioning of your internal organs.

1. Vegetables that should be excluded in a healthy diet.

Most girls believe that vegetables are the best food for weight loss. However, not all products of these crops are so healthy. For example, potatoes have a high glycemic index (GI), due to which carbohydrates quickly turn into fatty tissue. Potato dishes can only be eaten together with low GI foods.

We advise a girl who is creating a proper nutrition menu for weight loss not to completely exclude some foods that are considered harmful. For example, by completely giving up chocolate, you will lower the level of serotonin (the hormone of happiness) in the blood. In its absence, stress, apathy and even depression may appear.

When eating certain foods, you need to observe moderation. It is also important to choose the right way to prepare food when losing weight.

It can be:

• Cooking.
• Baking.
• Eating raw foods (vegetable salads).

You can always stay in good shape by excluding various marinades, sausages and fast food from your daily diet. This food can most quickly lead to gaining extra pounds.

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Reviews and results

The diet for students is the usual rational and balanced diet. The main difficulty in complying with it lies in the low level of organization of students regarding issues of their nutrition, due to the specific way and pace of student life and a misunderstanding of its significance for health.

• “... I was taught to eat healthy since childhood, since all my parents supported a healthy lifestyle. When I became a student, the question of normal, nutritious nutrition arose. Mom immediately bought me everything I needed - several pots, a frying pan, cutlery and a pressure cooker. I knew how to cook simple dishes such as porridge, omelet, soup, potatoes before, so there were no problems with cooking. My roommates initially ate in the cafeteria, but then, when I suggested we cook together in the dorm, they agreed. Food is either delivered/transferred to everyone by train or we buy it by chipping in. By the third year, I was already a good cook, since there was a student from Uzbekistan in my class who taught me all the intricacies of oriental pilaf, a friend from Ukraine - how to cook Ukrainian borscht, and a roommate’s father how to properly cook meat and pizza. Now I’m finishing university and I can’t even imagine what it’s like to eat in public catering. I've tried it a couple of times, but it's not that tasty. I recommend that all students master this simple art and eat normally.”

What foods are the basis of proper nutrition for weight loss for girls?

Protein foods for weight loss

What should a proper nutrition program for weight loss for girls include? The best protein option is fish. It contains Omega-3 and 6 fatty acids, phosphorus, fluorine, iodine, vitamins A, E, and D that our body needs.

Based on the amount of fat, fish can be divided into three types:

1. Oily (more than 8%). Calorie content – ​​110–145 kcal per 100 g of product. For example, fish of the sturgeon family, mackerel, halibut, eel.
2. With medium fat content (4–8%). Calorie content – ​​100–145 kcal per 100 g of product. This group includes sea bass, lean herring, carp, pink salmon, pike perch, and trout.
3. Low fat fish (4%). Calorie content – ​​75–100 kcal per 100 g of product. These are cod, river perch, hake, flounder, bream, pike.

For girls who want to create a proper nutrition menu for weight loss, we advise including low-fat options in their diet. It is worth giving up smoked and fried fish. Cooking methods: steamed, grilled, baked. However, there is no need to place much emphasis on fish dishes, since an excessive amount of beneficial elements can even be harmful. You can eat fish no more than four times a week.

For meat, you should choose turkey or chicken. They are high in protein and contain fewer calories and fat than pork. The caloric value of chicken breast per 100 g of product is 113 kcal. The elements present in poultry fillet cleanse the liver of fats and improve fat metabolism. The proteins found in chicken and turkey help build beautiful muscles.

Use eggs in your diet. This product has a calorie content of 70–80 kcal and serves as a source of proteins that are well absorbed by the body. The egg contains 12 different types of vitamins (B, D, E and others) and makes you full.

Dairy

Your proper nutrition program for girls for weight loss should contain a sufficient amount of dairy products. They contain important elements, calcium and phosphorus. In addition, they speed up metabolic processes. Previously, nutritionists argued that losing weight involves using only low-fat foods. However, today it has been proven that this is the wrong approach.

Milk fats contain linoleic acid, which helps convert fat into energy, so it is not stored in adipose tissue. There is almost the same amount of this substance in dairy products as in vegetable oils. However, the latter have a very high energy value. But we still do not recommend consuming too much dairy products, since excess linoleic acid, on the contrary, leads to excess weight, and proteins remove an important element from the body - calcium.

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Kefir can help you lose weight. This dairy product is inexpensive, but contains a large number of important elements that improve intestinal microflora and accelerate metabolic processes. Kefir saturates well and can relax the nervous system.

You can also eat cottage cheese without harming your figure. This product contains a lot of protein and calcium. Thanks to this, it allows you to feel full for a long time. Curd products have low GI values, so they can be eaten in the evening. They contain a small amount of lactose, which makes these products harmless for people with lactose intolerance. You can prepare many interesting dishes from cottage cheese: cottage cheese with herbs, vegetables, fruits, as well as hot options, various snacks, and desserts.

Girls can easily dilute their menu of proper nutrition for weight loss with products such as soft cheese, Adyghe cheese, mozzarella, feta and ricotta, which have low calorie content, contain many vitamins and quickly fill you up.

Cereals

When losing weight, it is important to consume a variety of grains. This food is low in calories and contains a lot of healthy fiber, which rids the body of waste and toxins. We are of the opinion that all cereals are healthy and important for health and slimness in their own way. For better results, it is recommended to alternate different types of cereals. They should be cooked in water without adding oil.

Millet cereal promotes fat metabolism, reduces cholesterol, improves gastrointestinal activity, and rids the body of fats and antibiotics. This porridge will fill you up for a long time.

Proper nutrition for a week for a girl to lose weight should include wheat cereal. It contains few calories, inhibits fat deposition, prolongs the youth of the skin, and improves the condition of hair and nails.

Barley contains a lot of fiber, which cleanses the body of harmful substances and is involved in lipid metabolism. This porridge is hypoallergenic.

Buckwheat contains iron in large quantities. This cereal contains little fat and is long-digesting, making it satiating for a long time.

Oatmeal is high in fiber, calcium, zinc, iron, phosphorus and amino acids. It also cleanses the body of harmful substances, which affects the condition of the facial skin.

Nuts

A girl preparing a proper nutrition menu for weight loss should pay special attention to nuts. This product has a fairly high calorie content, but it is perfect for small snacks. Nuts quickly fill you up and are convenient to take with you. They are very beneficial for the skin and improve metabolic processes.

Daily intake of nuts:

• peanuts – 10–12 pcs.;
• almonds – 22 pcs.;
• cedar – 50 g;
• walnuts – 2 pcs.

Vegetables and greens

The main foods for a slim figure are a variety of vegetables. Most of them have low calorie content (the exception is those containing starch), a lot of fiber, vitamins and microelements.

What vegetables should you include in your diet when losing weight:

• Cucumbers. Calorie content – ​​15 kcal per 100 g of product. Cucumbers contain vitamins B and C, as well as potassium and enzymes that improve intestinal motor function.
• Cabbage. Calorie content – ​​22 kcal per 100 g of product. It contains a lot of folic acid, fiber, as well as vitamins K, B, A, thiamine, riboflavin. Cabbage helps you quickly lose extra pounds, increases endurance, and restores blood sugar levels.
• Another vegetable for girls’ proper nutrition menu when losing weight is carrots. Calorie content - 32 kcal per 100 g. It contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
• Tomatoes. Calorie content – ​​20 kcal per 100 g. These vegetables improve metabolism, reduce cholesterol levels, and prevent the formation of tumors.
• Beet. Calorie content – ​​42 kcal per 100 g. The product has laxative and diuretic properties, contains betaine, which regulates fat metabolism and improves the absorption of animal proteins.
• Bell pepper. Calorie content – ​​23–28 kcal per 100 g. It contains the largest amount of vitamin C. This vegetable accelerates weight loss, prevents baldness, prevents the occurrence of thrombosis, and improves the condition of the skin, hair, and nails.
• Beans. Calorie content – ​​102 kcal per 100 g. It contains a lot of protein, antioxidants, and microelements. Beans prevent the complete absorption of starch and also stimulate the production of a special hormone that reduces appetite.
• Celery – 18 kcal per 100 g. This vegetable contains components that cleanse and rejuvenate the body. Celery also gives energy and relaxes the nervous system.
• Proper nutrition for a week for girls to lose weight must include zucchini. Its calorie content is 23 kcal per 100 g. This vegetable improves intestinal motility and restores normal water-salt balance.
• Pumpkin. Calorie content – ​​25 kcal per 100 g. The product accelerates metabolism and strengthens bone tissue.
• Dill, parsley, basil, turnips, lettuce, cilantro, onions, and garlic have negative calorie content. More calories are spent on their absorption than consumed.

Fruits and berries

Fruits and berries have large reserves of fiber, macroelements, and beneficial vitamins. They contain tannins and essential substances that accelerate metabolism. The elements that make up fruits and berries help remove toxins and improve the functioning of internal organs. All this contributes to weight loss.

A girl's proper nutrition menu for weight loss must contain fruits such as apple, pineapple and grapefruit. Apples contain pectin, folic acid, and vitamin C. These elements restore intestinal microflora and speed up metabolism. Pineapple is considered a powerful fat-burning fruit due to its bromelain content. However, its miraculous properties are greatly exaggerated. Bromelain does not promote fat burning, but only helps in the absorption of various foods (dairy, legumes, meat, fish). Grapefruit removes excess fluid from the body and improves fat metabolism.

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Modified diet “Eat and lose weight. 10 glasses of water"

In addition to the standard version of the diet, observing the entire diet, you can combine the so-called. the “10 glasses” diet, the essence of which is to consume large amounts of water. Experts note that when drinking large amounts of water, the body can digest food much easier. It is also noted that when drinking at least one glass of water before meals, the body becomes full faster. The rate of results when following a “water” diet is quite low, but taking into account the fact that it does not require any serious physical effort, it has the right to life. As a rule, the first results can be observed within one to two months from the start of drinking large amounts of water.

Proper nutrition for girls losing weight: menu for 14 days

A healthy, proper menu is quite simple, but varied.

All meals should occur at a certain time:

1. Breakfast 08:00–09:00.
2. Snack 10:00–11:00.
3. Lunch 13:00–14:00.
4. Snack 16:00–17:00.
5. Dinner 18:00–19:00.

Day No. 1

1. Omelette of one egg and several whites with spinach, 2 kiwis.
2. Toaster-baked bread or fresh diet bread, 2-4 slices of cheese.
3. Steamed chicken or turkey cutlets, boiled rice, vegetables.
4. Low-fat cheesecakes or casserole, syrup.
5. Yogurt with flax seeds (0.25 l - 8 g seeds).

Proper nutrition for weight loss for girls can bring you excellent results in the form of a slim and toned figure. During the first few days of this regimen, your stomach may feel full. It is recommended to reduce the usual portions so as not to feel heavy in the stomach.

Day No. 2

1. Oatmeal and flaxseed porridge, cooked in water in a mass fraction of 10:1, banana.
2. Boiled meat (chicken fillet) or canned tuna.
3. Boiled brown rice with veal, low-fat cabbage soup with beef.
4. One grapefruit.
5. One glass of kefir with the addition of herbs and flax seeds.

Day No. 3

1. Low-fat cottage cheese casserole, espresso coffee without sugar and milk.
2. Several nuts, 5 dates, 1 apple.
3. Low-fat soup of your choice, green salad, 1 boiled egg.
4. Low-fat grain cottage cheese.
5. Steamed cutlets or meatballs, a few fresh cucumbers, lettuce.

Day No. 4

1. Bread, toasted in a toaster, a few pieces of cheese or quality sausage (one of the two).
2. Cottage cheese (Prostokvashino).
3. Soup with beef and vegetables, grated carrots with vegetable oil.
4. Fruit salad or dessert made from low-fat cottage cheese, crushing cashews.
5. 1 boiled egg, kefir with the addition of chopped dill.

Day No. 5

1. Steamed buckwheat, prunes or dates.
2. Light vegetable salad.
3. Salad made from eggs, boiled meat (veal), hard cheese, peppers and tomatoes. Use butter or low-fat sour cream as a dressing.
4. Baked fish, light vegetable salad.
5. Chicken dish with broccoli and rice.

Day No. 6

1. Fried eggs (without adding oil), a couple of pieces of cheese, spinach.
2. Boiled rice, a few nuts, raisins.
3. Turkey meatball soup, fish cooked in tomato sauce, salad.
4. Ryazhenka.
5. Grapefruit.

Day No. 7

1. Several dates, low-fat cottage cheese casserole.
2. Light salad of different fruits.
3. Boiled chicken leg without skin, rassolnik soup, buckwheat.
4. Lazy cabbage rolls (2 pcs.).
5. Minced hedgehogs with the addition of zucchini.

A healthy nutrition menu is very important for girls to lose weight. Healthy eating will help you quickly lose those unwanted pounds.

Day No. 8

1. Black bread with cheese and low-fat cottage cheese, 1 pear.
2. Low-fat cottage cheese in the amount of 80 g, 15 g of honey.
3. Beef broth, vegetable salad.
4. Grapefruit, pear.
5. Two cucumbers and boiled meat (turkey).

Day No. 9

1. Rice porridge cooked in water, 15 g butter, one orange.
2. Boiled egg, cucumber, toasted bread.
3. Baked hake (200 g), fresh vegetable salad.
4. Green apple, herbal tea, cottage cheese.
5. Stewed vegetables with baked chicken fillet.

Day No. 10

1. Boiled egg, 1 tomato, mashed potatoes.
2. Rosehip decoction, several tangerines.
3. Bread with pieces of cheese, soup with mushrooms and rice.
4. Cottage cheese casserole.
5. Seaweed and baked pollock.

Day No. 11

1. Fresh strawberries (120 g), oatmeal cooked with skim milk.
2. Homemade yogurt with honey, bitter coffee.
3. Sauerkraut with baked fish.
4. Vegetable salad with sour cream dressing.
5. A couple of fresh cucumbers, baked chicken fillet with grated cheese.

Day No. 12

1. Barley porridge cooked in water, 1 banana.
2. Kiwi, pomelo.
3. Boiled chicken breast, vegetable casserole.
4. Tomato juice (one glass), boiled shrimp (160 g).
5. Kefir (250 ml).

Day No. 13

1. Bitter coffee, egg omelet.
2. Orange, banana.
3. Baked champignons, chicken fillet, potatoes.
4. Apple, curdled milk.
5. Baked apples with cinnamon (2 pcs.), cottage cheese.

Day No. 14

1. Oatmeal cooked in water, a little honey, 1 banana.
2. Tea with herbs and lemon, crushing walnuts, 1 apple.
3. Vegetables stewed with dark rice, soup.
4. Banana casserole.
5. Boiled shrimp, a couple of fresh cucumbers, one tomato.

In order for proper nutrition for weight loss for girls to give the desired result, you must strictly follow the menu and all recommendations, as well as regularly perform physical exercises.

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"Food Pyramid"

It is useful to know the “food pyramid” developed at Harvard. It is considered the basis of proper nutrition. It suggests the number of servings of foods consumed:

• Vertex. Consume products rarely. This is butter, bread, polished rice, red meat;
• Dairy products, including cheese. One serving per day;
• Legumes, nuts. They can be consumed, but not exceeding 3 servings per day;
• Vegetables (excluding starchy ones) and fruits. Optimally 2-3 servings of fruits and 3-5 vegetables;
• Base. Cereals and oils (various types of vegetable). 6-8 grain servings and the same amount of oils.

Don’t think that the word “portion” means a full plate. A serving of nuts, for example, is 15 grams. Based on this “pyramid” you should make your diet.

Proper nutrition for weight loss + workouts

Proper nutrition for weight loss for girls when exercising on exercise machines has its own nuances. First of all, you need to increase your protein intake, since it is due to it that muscles are built and worked.

Carbohydrates give us energy. They are also needed when training in the gym. A few hours before physical activity, eat carbohydrate foods, then you can achieve the desired athletic results.

In addition, our body needs fats, but with proper nutrition you need vegetable fats. These elements help to cope with extra pounds, thanks to them your workouts will be most effective. However, you need to especially carefully monitor the amount of fat you consume, since the excess will immediately go into adipose tissue.

Basic rules of nutrition for weight loss for girls when exercising on exercise equipment:

1. The optimal time between working out at the gym and eating before it is one to two hours. If you eat lunch right before a workout, you will feel a lot of heaviness in your stomach. This will reduce the effectiveness of the exercise process and will hinder weight loss.
2. Lunch before training should consist of proteins and carbohydrates. For example, it could be lean boiled meat and porridge. This combination will give you strength and energy.
3. During intense exercise, the body loses water, so you need to rehydrate by drinking every 5-10 minutes. It also helps with weight loss.

The rules of nutrition for weight loss for girls when exercising on exercise machines continue after training. The first meal after the gym should be 30-60 minutes later. Lost energy can be replenished with carbohydrate foods (buckwheat, rice and other cereals). Supplement the porridge with low-fat meat, chicken, fish or cottage cheese.

Nowadays, you no longer have to spend a lot of time performing complex and unpleasant procedures at home. It is much easier to seek help from real professionals - the Veronika Herba beauty and health center, equipped with effective and modern equipment.

Why clients choose Veronika Herba Beauty and Health Center:

• This is a beauty center where you can take care of yourself at a reasonable cost, while your face and/or body will be treated not by an ordinary cosmetologist, but by one of the best nutritionists in Moscow. This is a completely different, higher level of service!
• You can receive qualified help at any time convenient for you. The beauty center is open from 9:00 to 21:00, seven days a week. The main thing is to agree with your doctor in advance on the date and time of your appointment.

Sign up for a consultation with a specialist by phone +7 (495) 085-15-13

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How to calculate calories?

To create a weight loss meal plan for women, you first need to decide on the number of calories that will be in your diet.

There are several options for calculating the required calorie content for a particular girl. For example, you can use the popular Harris-Benedict formula. I use a slightly different method. First, I determine the required amount of proteins, fats and carbohydrates, and then distribute them among the products.

But I want to note that all these methods will show you a number that in most cases will keep your weight in one place. To lose weight, you need to reduce calories .

Now I'll show you how my method works.

Let's take an abstract girl who wants to lose weight. Her weight is 70 kg . If she wants to lose weight, then we will immediately calculate the required amount of proteins, fats and carbohydrates for the reduced weight, let’s say it’s 65 kg. To lose weight, a woman needs 2 g of protein, 1 g of fat and 2 g of carbohydrates per 1 kg of her own weight.

We get the following diagram:

• proteins = 65 x 2 = 130 g
• fat = 65 x 1 = 65 g
• carbohydrates = 65 x 2 = 130 g

Now let's calculate how many calories we get from this:

• proteins = 130 x 4.1 = 533 kcal
• fat = 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. Depending on the results, you will need to change the amount of proteins, fats and carbohydrates. Anyone can carry out the same manipulations by substituting their own weight.

Many, seeing such a figure, come to reproach me for being crazy, a bad coach, a saboteur and generally an unscrupulous person. After all, this is a lot. So here it is.

Attention!!! Eating 1000 or 1200 kcal on the “40 kg” diet, you will never achieve success. You will lose weight, but your flabby, emaciated body will again turn into a juicy pie immediately after returning to a normal human diet. Therefore, be smart and don’t overestimate your capabilities.