In this article I am dedicating to the women, whose t-shirt is common for people to use as a tent on a camping trip.
If, on the premiere of "Godzilla", you ask, if you want to take a picture, it's a red flag and I suggest you to read this article.
In it, I will tell you about diets for weight loss for women: foods that we are friends and which aren't.
The base of the diet for weight loss for women
So, you can proudly start to talk to all the people, so addicted to eating right, it is not enough just to eat the burgers with the green. But in order to move to a low-calorie diet, you will be drinking the kefir, and then the life of the tablet, it will not be necessary.
The right diet for weight loss for women is not as scary as you might think at first glance.
You will be asked to:
- to remove all of the harmful by products;
- for the calculation of the daily requirement of proteins, fats and carbohydrates;
- it is based on this diet that will provide all of the following BGU;
- and you will have happiness.
What kind of food to eat?
If you don't want to get into the Guinness book of world records as the man is to be seen from outer space, you will need to eliminate deep fried foods, fast foods, and limit starchy and sweet.
Proper and balanced diet for weight loss should contain the right amount of proteins, fats and carbohydrates, which are necessary for the women.
- The carbohydrates you can get from whole grains and legumes, vegetables, and fruits.
- The most common source of protein is meat, doesn't bother the fish, eggs and dairy products.
- However, the fats are different, the saturated and unsaturated fats. Many people say that the saturated fats of animals are harmful, but that is not the case. They are harmful if they are many and in small numbers they are very helpful. The optimum ratio of animal fats to a vegetable-30/70. Vegetable oil-you can get them from, for example, nuts, vegetable oils, avocados, and other things to do.
In addition to this, the girls must be the proper distribution of these products throughout the day:
- Carbohydrates. Whole grains, pasta, potatoes, eat the better of the first half of the day, fresh fruit, you can add other snacks and vegetables, you can eat well in the evening.
- The proteins of the. Protein foods can be eaten at any time of the day. However, it is preferable, before going to sleep, that they eat what is digested more easily and more quickly, such as eggs, yogurt, cottage cheese. The chicken, because of its structure, it will be more and more difficult.
- Fat. It is better to eat it in the morning, for example, the first snack between Breakfast and lunch.
How to calculate the calories?
To plan a diet for weight loss for women, we first need to determine the number of calories that will be diet.
There are a number of options on how to calculate the right caloric content for a particular girl. For example, you can use the popular Harris-Benedict equation. I'm using a slightly different method. First of all, I to determine the required number of proteins, fats and carbohydrates, and then assign them to products.
However, I would like to stress that all of these methods will show you the number that is in the majority of cases, it will have its own gravity to a single location. If you want to lose weight, you should reduce the intake of calories.
Let me show you how my method works.
Take the abstract to a girlwho wants to lose weight. Her weight is 70 kg. If she wants to lose weight, we take into account the amount of protein, fat and carbs in reducing the body weight of, say, 65 kg). For weight loss women need 2g of protein, 1g of fat and 2g of carbs per 1lb of your body weight.
We obtain the following system:
- protein = 65 x 2 = 130 g
- fat = 65 x 1 = 65, g
- carbs = 65 x 2 = 130 g
Now, to calculate how many calories we are getting:
- protein = 130 x 4.1 = 533 kcal
- fat = 65 x 9 = 585 calories
- carbohydrates = 130 x 4.1 = 533 kcal
It is only in 1651 calories a day. This will be our starting point. According to the results, it will be necessary to change the amount of protein, fat and carbohydrates. Such a manipulation may be, the substitution of its own weight.
Many, seeing such a figure come up with of reproach to me that I was crazy, a bad coach, pest, and generally unscrupulous people. This is a very large number. So.
Warning!!! Eating 1000 or 1200 calories of food to the public "(40 kg)", you will never be able to do it. You are going to lose weight, but your lean body, will once again be transformed into a juicy Patty, immediately after the return of the normal human diet. So be smart and don't over-estimate your own abilities.
Schedule
The optimal power schedule for weight loss for girls is:
- Breakfast;
- meal;
- lunch;
- meal;
- dinner;
- a small snack before going to bed.
It turned out to be six servings, so make sure you don't live in. In addition to this, you don't have to torture himself to death after six.
I am now going to tell you how this schedule of feeding and amount of calories to put in the time.
A sample diet for a day
Of the above, we have considered the case of a girl who has a mass of 70 kg and wants to lose weight. Now we're going to prepare your diet for the day. Look, you can do.
Breakfast:
- oatmeal 50 g
- the eggs, 3 Pcs.
- the nuts is 15 g
Meal 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
Meal 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
Right now, for example, the preparation of the diet for the same girls but already with other products.
Breakfast:
- oatmeal 50 g
- raisins 30 g
- the apples in 2 pieces
Meal 1:
- banana 1 piece of
- walnuts 30 g
Lunch:
- pasta, hard-50g
- chicken drumsticks 2 Pcs
- salad vegetables (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g), 150 g
Meal 2:
- a grapefruit, 1 piece
Dinner:
- squid 200g
- salad vegetables (cucumbers, salad greens) with vegetable oil (5 g), 150 g
A small snack before going to bed:
- egg white 5 Pcs
You can choose any of the other items for your needs.
As you can see, proper nutrition is not about one chicken breast, and buckwheat. A proper diet can be very different, and sometimes even delicious.
If a girl is bi, as shown above, and then the girl has to be a success, and a lot of attention from the boys. However, if she was going to eat in the morning a piece of sausage, with chocolate, in the afternoon, a Hamburger and French fries in the Mac and then the whole day hungry, because of the weight-loss you need a calorie deficit, but it is the two doses, reaching a daily calories, and then to her side to protect her from the boys for as long as she's not smarter.
The sports nutrition for weight loss?
If you are going to need in order to achieve all the results you want to see progress in the here and now, then you are probably interested in sports nutrition.
Well, the sports board, you can simplify your life and speed up the result, but it's going to happen, on the condition that the normal diet, you are correct.
If you're going to drink the fat burners and protein, but not a stick of sausage you are in bed, you don't have a go, who cares about the results that can be discussed?
All of the works in the park. If you do not become a part of the building, then your cheeks will be flapping in the wind, and for a long period of time.
Don't forget about the training
In addition to the proper diet, you need to add a little activity to your life. The fact that you went out of your computer in the fridge, not the case for the active life-style.
To be the most appropriate for a workout at the gym. There, you will be a nakachaesh, and the burning of the fat. In my opinion, it's perfect.
In addition to this, the more you have a muscle, the more active will burn calories, therefore, will be the result of the action. Especially for those who go to the gym, I have written an article on nutrition for women, and that it is carried out.
If you're a lady and all, this is a piece of iron is not for you, you can, as a group of fitness — aerobic, where you will be able fat shake.
If you are too lazy to exercise, then my article on this, but if you have the motivation everything is all right, but not the experience, and then go on to deal with the bus.
Yes, even on foot. The boat is in the shop, will not be taken into account. Walking with them, riding a Bike, rollerblading, whatever it might be. Just try to lead a more active lifestyle.
And, don't fall for silly things such as miracle pills and patches are not issurei alone, on an empty stomach, don't sit on the "dry" and do not push yourself to train hard each and every day. Not only did it not help, but hurt.
I am getting the results of the
It can be concluded that it is the right diet for weight loss is not as scary as you might think on the matter. And, in order to lose weight, you just need to switch off unhealthy food and start to eat on a schedule and it will make your life more active.