This article I dedicate to the ladies, whose T-SHIRT normal people use the tents in the walks.
If at the Premiere of "Godzilla" you asked to be photographed, then the bells is already alarming alarm clock and I recommend you this article, read it thoroughly.
In your I what are the products to us friends, and what not to tell you more about the diet for weight loss for women:.
Basics of nutrition for weight loss for women
So you are proud to start all around us speak that you are hooked on the proper diet, not enough just a Snack Burger celery. But a diet exhausted in a calories, you're drinking a month, a yogurt, and then the whole of life tablets, is also not necessary.
The right diet for weight loss for women – it's not as bad as you might at first glance.
You just need to:
- you can remove all the harmful products;
- calculate the daily requirement of proteins, fats and carbohydrates;
- on the Basis of this diet is to make sure all the form, these BGU;
- and you will be happy.
What products are there?
If you don't want the Guinness book of records as the Person seen from space, you have to eliminate fried foods, fast Food, limit flour and sweet.
The correct and balanced diet for weight loss is the right amount of protein, fat and carbohydrates should be required, the woman:
- Carbohydrates you can from cereals and legumes, vegetables and fruit.
- The most common source of protein is meat, not prevent, fish, eggs and dairy products.
- But the fats are different, saturated and unsaturated. Many say that saturated fats (the animals) are harmful, but that's not quite right. You are harmful when you a lot, and in small quantities, they are even very useful. To plant the optimum ratio of animal fats – 30/70. Vegetable oils and fats you can get, for example from nuts, vegetable oils, Avocados and others.
In addition, the girls will need to properly distribute all these products in the course of the day:
- The Carbs. Cereals, pasta, potatoes are best in the first half of the day, add fruit, and in the second between-meal, vegetables at the evening meal.
- Proteins. Protein products can day in any time of the. But it is better before going to bed to eat, what is easier to digest and faster, for example, eggs, yogurt, cottage cheese. Chicken, because of its structure is suitable for longer and more difficult.
- Fats. Eat better in the first half of the day, for example, in the first intermediate meal between Breakfast and lunch.
How do you calculate the calories?
A diet plan for weight loss for women, we must first determine the number of calories in the diet.
There are several ways that you can calculate the desired calorie content for a particular girl. For example, you can Benedict the popular formula of Harris. I use a slightly different way. First, I define the required number of proteins, fats and carbohydrates, and then you can arrange for products.
But I want to note that all of these methods will show you a number that hold, in most cases, your weight of a body. To lose weight, you need to reduce calorie.
I will show you how my method works.
We take an abstract girlswant to lose weight. Your weight is 70 kg. If you want to lose weight, then we are a we assume that the required amount of protein, fat and carbohydrates to lower weight, let's say it is 65 kg slimming woman needs 2 G protein, 1 G fat and 2 G of carbohydrates per 1 kg of weight.
The following scheme is obtained:
- Protein = 65 x 2 = 130 G
- Fat = 65 x 1 = 65 G
- Carbs = 65 x 2 = 130 G
Now we will count how many calories we from this we get:
- Protein = 130 x 4.1 = 533 kcal
- Fat = 65 x 9 = 585 kcal
- Carbohydrates = 130 x 4.1 = 533 kcal
Only pure 1651 kcal per day. This is our starting point. Depending on the results, the number of proteins, fats and carbohydrates to. Such a Manipulation can be any, by you your weight.
Many see such a number come to blame me that I am crazy, a bad Trainer, pest and unscrupulous man. Because it is very much. So.
Attention!!! Eating 1000 or 1200 kcal to the diet of the General public "40 kg", you will never have success. You get thin, but your bad Tölz again turns into a juicy Patty immediately after the return to the normal human diet. Therefore, be wise and do not overestimate your possibilities.
Schedule
The optimum time to plan diet lose weight for girls says:
- Breakfast;
- between meal;
- Lunch;
- between meal;
- Dinner;
- Snack before bedtime.
There are no less than six meals is so hungry you're not staying safe. Also, no need to torture yourself with starvation after six.
Now I will explain how this graphic of the nutrition and amount of calories in products expressions.
Also, the food of the day
Above we considered the case of a girl who weighs 70 kg and wants to lose weight. Now we will prepare for you the ration for the day. He looks so can.
Breakfast:
- Oatmeal 50 G
- Eggs 3 PCs.
- Nuts 15 G
Between meal 1:
- Cheese 50 G
- Honey 20 G
Lunch:
- Semolina 40 G
- Chicken Fillet 150 G
- Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 G) 150 G
Between meal 2:
- Apple 300 G
Dinner:
- 200 G fillet of hake
- Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 G) 150 G
Snack 3 (before bed):
- Quark is not fat end of 150 gr.
Now the ration for this girl, but already with other products.
Breakfast:
- Oatmeal 50 G
- Raisins 30 G
- apples 2 pieces
Between meal 1:
- Banana 1 Piece Of
- Walnuts 30 G
Lunch:
- Macaroni from firm grades of 50 G
- Chicken Shin 2 Piece
- Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 G) 150 G
Between meal 2:
- Grapefruit 1 Piece
Dinner:
- Cuttlefish 200 G
- Salad vegetables (cucumbers, lettuce, herbs), flavored with vegetable oil (5 G) 150 G
Snack before bedtime:
- Protein 5 Piece
You get all the other products according to your wishes.
As we can see, the right diet, a chicken breast, and the book is not wheat. The right nutrition can be many and varied, and sometimes even tasty.
If a girl it will be so, as written above, then the girls have success and a lot of attention from the guys. And if it is starving with food in the morning, a piece of sausage with chocolate, day Burger and fries from Mac, and then throughout the day, as for losing weight calories need deficit to two shots daily calories achieved to protect its pages, you will not from the guys, as long as you are learning.
Whether it's for sport nutrition for weight reduction?
If you need to get to urgently, some of the results, and you want to progress here and now, then you're probably interested in sports nutrition.
Now, sports nutrition can you simplify life and speed up the result, but this is done under the condition that the normal diet right for you.
If you drink fat burner and Protein, but without sticks of sausage you're not going to bed, then what of the results, the speech can go?
All of this works in a complex. If you wish to become a part of this complex, your cheeks flapping in the wind for a very long time.
Do not forget about the Training
In addition to the proper nutrition you need with a little activity in your life. What are you going from the Computer to the fridge, does not refer to an active lifestyle.
The best Training in the gym. Since you and the nut nakachaesh, and zhirok flaring. In my opinion it is perfect.
In addition, the more the muscles are, the more active the calories will be burned, accordingly, the result will be faster. Specially for those who play to wrote foot in the gym, I have an article about the diet for women the Sport.
If you are a lady and not all that good for you, then you can do as group Fitness classes — aerobics, where you can also zhirok blackmail.
To drive if you're lazy Sport, it's for you my article about it, but if you with the Motivation all right, but have no experience with Training, then you're going to hire a Trainer.
Yes, at least start to go easy. Walk in front of the business are not taken into account. Walking briskly, bike riding, rollerblading, Yes to everything. Simply start a more active life style.
And yet, not vedis on stupid things such as miracle pills and patches is not hard, starve yourself, do not sit on "dry" and don't let that hard every day to train. All of this not only does not help, but harm.
I sum up the results
It can be concluded that the right diet to lose weight is so horrible, how could you think you know about him. And in order to lose weight, you need to exclude harmful products, start eating at the schedule and make your life more active.