This article I dedicate to the ladies, whose t-shirt of the common people use it as a tent in the marches.
If at the premiere of the film "godzilla" you asked for a photo, this is an alarming wake-up call, and I advise you to carefully read this article.
In it I will tell you about the diet to lose weight for women: what products do you us friends, and what not.
Fundamentals of nutrition for weight loss for women
So that you can proudly speak of all the others, who sat down to a proper nutrition, it is not enough simply to take hamburgers to celery. But and in the radius of action of itself in the calories of the diet that you're month, a drink, a kefir, and after a lifetime of tablets, it is also not necessary.
Good food for weight loss for women is not as terrible as it may seem at first glance.
To you , there is only that:
- remove all the harmful products;
- to correctly calculate days of the need of proteins, fats and carbohydrates;
- on this basis, to develop the diet to ensure that 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 person that is seen from space, to exclude fried dishes, fast food, limit flour and sweet.
If this correct and balanced diet must include the correct amount of proteins, fats and carbohydrates, necessary to the woman:
- The carbohydrates you can get from grains and legumes, vegetables and fruits.
- The most popular source of protein is meat, yet will not prevent the fish, eggs and dairy products.
- Here the fats are different, saturated and non-saturated. Many say that saturated fats (animal) are harmful, but it is not so. Are harmful, if many of them, and in a small number of them are very useful. The optimum ratio of animal fats and plant – 30/70. The vegetable fats you can get, for example, nuts, vegetable oils, avocado and other things.
In addition, the girls well to distribute all of these products during the day:
- Carbohydrates. Cereals, pasta, potatoes, best in the first half of the day, fruit can be added that in the second bite, vegetables you can eat, even at night.
- The consumption of proteins. Protein foods can be eaten at any time of the day. But it is best, before bed, to eat food that are easier to digest and more quickly, for example, eggs, yogurt, cottage cheese. Chicken due to its structure it's going to be longer and more difficult.
- Fats. The best thing to eat in the first half of the day, for example, in the first bite, between breakfast and lunch.
How to calculate the calories?
To create a food plan to lose weight for women, need to begin to determine the number of calories in the diet.
There are several options, such as to calculate the intake of specific of the girl. For example, you can use the popular formula of harris-benedict. I use a little in another way. I first determine the amount of proteins, fats and carbohydrates, and then distribute the product.
But I want to point out that all of these methods will show you the figure, which in most cases, keep your weight in a single place. To lose weight, you have to reduce calories.
Now I will show you how it works my method.
Let us abstract from the girl, who wants to lose weight. Its weight is 70 kg. If you want to lose weight, so that immediately we're going to have the necessary amount of proteins, fats and carbohydrates in the weight reduction, let's say it is 65 kg For weight loss women you need 2 g of protein 1 g of fat and 2 grams of carbohydrates to 1 kg of weight.
We have 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 have:
- 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, it will be necessary to change the amount of proteins, fats and carbohydrates. The same kind of manipulation you can carry out each one, putting his weight.
Many, on seeing that figure, I stop to rebuke me, to me, is that I am crazy, evil trainer, plague, and, in general, shameless people. Is already a lot. So here it is.
Attention!!! Eating 1000 or 1200 kcal from the diet of the public "40 kg", you never will get success. You lose weight, but your poor body to return to become a juicy pie immediately after return to normal in the human diet. Therefore, be smart and do not overestimate your possibilities.
Chart
Chronology optimum diet to lose weight for women is the following:
- breakfast;
- overrun;
- lunch;
- overrun;
- dinner;
- snack before you go to sleep.
It is up to six meals, so that hunger you are not exactly listening. In addition, it is not necessary to punish hunger after six.
Now I will refer to the shape of this curve of power and the amount of calories expressed in the products.
Examples of the diet on the day of
We have seen earlier, the case of the girls, who weighs 70 kg and wants to lose weight. Now we prepare for her, the diet in the day. Aspect that you can.
Breakfast:
- the oatmeal 50 g
- eggs 3 units
- 15 g of walnuts
Appetizer 1:
- 50 g of cheese firm
- the honey 20 g
Lunch:
- buckwheat 40 g
- the chicken fillets 150 g
- vegetable salad (tomatoes, cucumbers, cabbage, lettuce), operated with vegetable oil (5 g) 150 g
Overrun 2:
- the apple 300 g
Dinner:
- hake fillet 200 g
- vegetable salad (tomatoes, cucumbers, cabbage, lettuce), operated with vegetable oil (5 g) 150 g
Overrun of 3 (before bed):
- cottage cheese, lean 150 g
Now we prepare the diet for that same girl, but as with other products.
Breakfast:
- the oatmeal 50 g
- raisins 30 g
- apples 2 pieces
Appetizer 1:
- banana 1 piece
- 30 g of walnuts
Lunch:
- the dough of strong varieties of 50 g
- chicken shin of 2 pieces
- vegetable salad (tomatoes, cucumbers, cabbage, lettuce), operated with vegetable oil (5 g) 150 g
Overrun 2:
- grapefruit 1 unit
Dinner:
- 200 g of squid
- vegetable salad (cucumber, salad greens), operated with vegetable oil (5 g) 150 g
Snack before you go to sleep:
- the egg white, 5 units
You can pick up all the other products of their preferences.
As we can see, correct alimentation is not a chicken breast, and buckwheat. Proper nutrition can be varied, and sometimes even delicious.
If the girl is going to say, as it is written above, it is a girl to the hopes of success and a lot of attention from the guys. And if you are going to eat tomorrow piece of sausage with chocolate, the day of the burger and the fries of the poppy, and then a full day of hunger, because to lose weight it is necessary to the calorie deficit, and twice uploaded of days of intake, her mouth retained the boys, until she is no more wise.
Can help you nutrition for weight loss?
If you need to urgently achieve some kind of results and want to see progress in the here and now, you, probably, interested in the sport of energy.
Good sports nutrition can simplify your life and speed up the result, but this is always the case that the normal power supply to you will be the correct one.
If you are going to drink the fat burners and protein, but without his cane sausages you in the bed does not lie, then what results can we talk about?
All of this works in the complex. If you aren't going to be part of this complex, so that your cheeks will fly in the wind for a long time.
Don't forget training
In addition to a proper diet you need to add a little bit of activity in your life. What you you walk from the computer to the fridge, does not refer to an active lifestyle.
Work best with the training in the gym. There you and nut nakachaesh, and fat burning. In my opinion, is perfect.
Moreover, the more you will give a muscle, the more active you are burning calories, respectively, the result will be more rapid. Especially for those who go to the gym, I wrote an article about nutrition for women who practice sports.
If you're a lady and all of these hardware is not for you, you can be as in the group of gymnastics — aerobics, there you can also the fat shake.
If you lazy to do exercise, is for you my article about the Good and if you have with the motivation that everything is in order, but do not have experience in the training, then go to practice with the coach.
Yes, even if it simply begins to walk. Walk up to the store are not considered. Walking briskly, biking, skating, yes to anything. Just start to take little more of an active lifestyle.
And even so, not Vedis in all sorts of nonsense such as the miracle of the pills and patches do not deplete your hunger for himself to fasting, don't sit on the "dry" and does not make himself difficult to train every day. All this not only does not work, but you lose.
I am getting the results
It can be concluded that the good food for weight loss is not as terrible as you think of it. And to lose weight, you need to only exclude harmful products, start eating normal and make your life more active.