When a person decides to tackle excess weight, the first step often involves adopting a diet. In reality, it is crucial to eat right rather than resort to starvation.
Girls also care about the condition of their skin, hair, and nails – the quality of food and the number of nutrients directly impact them. In a proper diet for effective weight loss, there should be
high-protein foods such as lean poultry, fish, eggs, legumes, and tofu (especially for vegetarians). Carbohydrates should be complex, including pasta made from hard wheat varieties, cereals (rice, bulgur, buckwheat, oats, etc.), and whole-grain bread. Mandatory vegetables and fruits fall into this category – any are acceptable, with only a need to limit the consumption of grapes, bananas, and other high-calorie products.
It's important not to exclude spices, seasonings, and salt – they enrich the taste of food and stimulate metabolism, especially cinnamon, ginger, pepper, and so on. An acceptable diet for a well-nourished but weight-conscious girl consists of:
- Nutritious breakfasts – porridge, egg white omelets, cottage cheese, sandwiches on whole-grain bread;
- Meat, stewed with vegetables, fish and poultry – baked, boiled, or steamed;
- Vegetable salads with dressing made from low-fat natural yogurt, a small amount of olive oil;
- Light broths soups – chicken, vegetable;
- Fruits, berries, nuts, dried fruits, light desserts (for example, without oil, flour).
Girls, often busy with household chores, work, and taking care of young children, may not be able to dedicate enough attention to planning a diet and cooking diverse dishes every day.
You can prepare meals for the week – freeze broths, cut vegetables for salads for a couple of days. If this is inconvenient or difficult, consider ready-made sets of dishes for weight loss. They have already taken into account the balance of proteins, fats, and carbohydrates, calculated the calorie content, and provide enough vitamins and minerals. Ready weekly rations are made up of a variety of products.
What to avoid: mayonnaise, complex salads, processed foods, pork, sweets, fast food, baked goods, soda, fatty, and fried foods. Consumption of a small amount of
marshmallows or marmalade is permitted. Read the ingredients; they should be natural. Give preference to protein-rich foods (meat, fish, low-fat dairy). Increase the intake of vegetables and fruits as they contain a low number of calories, and natural glucose provides energy.
It's important to remember: after consuming a cake with a calorie content of 400 kcal, hunger pangs will return within 40 minutes, whereas eating a large portion of buckwheat with vegetables, also totaling 400 kcal, will only stimulate appetite after 3 hours.
Additionally, skipping breakfast is not advisable. It should be the most nutritious meal, with dinner being the lightest.
The last meal should be consumed 4 hours before bedtime.