Avocado
This fruit is able to actually lower the level of cholesterol in the blood. And monounsaturated fats, also called a "health bomb", will make your body strong and unresponsive to pain. Physically active women who consumed less than 20% of monounsaturated fats are more prone to unpleasant injuries and injuries than those who consume them at least 31%. This phenomenon is associated with an extremely low fat content, which weaken muscles and joints. Just a few slices of avocado a day is a great way to increase the amount of healthy fats in a woman's body, in which they are practically absent.
Bread
Carbohydrates are the optimal food for physically active women. However, not simple or complex, but carbohydrates in pure form, such as in whole grain bread. Bread is digested slower because of the fiber content in it. Therefore, the body is provided with energy stably and gradually. Nutrients enter the blood are dosed, but not immediately and a lot. And, the harder the bread - the more useful it is and helps to lose weight.
Bananas
Bananas are an excellent source of potassium. Although the lack of sodium is the cause of muscle spasms and seizures, studies in this area show that potassium still plays a supporting role. We need to eat bananas, because they restore salt loss in the process of sweating, they are good for better absorbing the liquid. In addition, bananas are rich in energy and carbohydrates. One medium banana contains 400 mg of potassium and fewer carbohydrates (about 30 grams) than in two slices of bread. Also bananas are easily assimilated and low-calorie, which is important.
Berries
They are extremely rich in antioxidants. A handful of raspberries or blackberries can be an excellent source of antioxidants - powerful and important nutrients that prevent the harmful effects of free radicals. These radicals are produced by the body during physical activity and can greatly harm you. Berries can neutralize their effect. In addition, it is almost impossible to recover from berries, excess weight simply does not form on such a "berry" diet. And the body will receive all the necessary substances.
Carrot
Carrots contain complex carbohydrates, which provide energy for muscles and potassium to control blood pressure and muscle contractions. Half a cup of carrot juice is only 35 calories. The content of carotene in this vegetable is extremely useful not only for sight, but also for maintaining an excellent shape and for losing weight. But remember: substances in carrots are absorbed only together with vegetable fats. For example, with vegetable oil.
Muesli
Want to know what to eat before training? Do not hesitate to choose cereals. Healthy breakfast cereals contain complex carbohydrates, which contribute to the development of resistance to infections, and proteins that play an important role in building muscle mass. Eat breakfast from cereals at least 60 minutes before training or just before going to work. The energy for the whole day is assured to you. In this case, you will not have a feeling of hunger during the working day. It is better to eat muesli with skim milk. When you eat before work, you provide your body with energy and, consequently, your weight loss will be continuous and effective. In addition, it is guaranteed that you will not indulge in gluttony during the day.
Chicken legs
Attention! It is not a grilled chicken sold on trays on the street. We are talking about healthy food - stewed with vegetables or simply boiled chicken legs. They contain iron and zinc, so you will be saved energy saving. The consumption of juicy chicken or turkey (namely, ham) will give you a decent amount of both of these elements. Chicken meat is much lower in fat than red meat, but it contains a lot of iron, zinc and vitamin C.
Milk chocolate
Fresh milk is not only a source of calcium. In fact, it is a wonderful food that gives you valuable energy during any activity during the day. Milk chocolate is low calorie. Chocolate is also rich in calcium, vitamins and minerals. The combination of milk and cocoa is a powerful tool for restoring strength and muscles after physical exertion. Also, chocolate helps to cope with stress. And in fact stress is at times the main culprit of a set of excess weight.
Skim cheese
Cottage cheese is generally an indispensable product in any diet. The cottage cheese floor contains 14 grams of protein, 75 mg of calcium and 5 grams of carbohydrates. Proteins of cottage cheese play a significant role in the restoration of bone and muscle tissue lost during any diet. The same losses occur during exercise. If you adhere to a diet and go in for sports - cottage cheese is simply necessary for you.
Cranberry
A quarter cup of red cranberries contains 25 grams of carbohydrates, which are important for recovery after a heavy workout. In addition, the cranberry is rich in proanthocyanin - a substance that prevents and overcomes urinary tract infections. Frequent visits to the toilet, of course, are not what you need. Therefore, cranberries will always guard your health.
Eggs
Never throw away the yolk! Daily intake of 1 egg gives the body a huge amount of nutrients. In addition, the yolk is a good source of iron and lecithin. Lecithin is essential for brain health. These products are good for weight loss, as they are nutritious and easy to digest. And the feeling of hunger after them comes soon. Eggs are also necessary for exercise.
Flax-seed
Flaxseed is rich in fiber, known as lignan. This substance is necessary for good health of the gastrointestinal tract and weight loss. Since the fibers in flaxseed are soluble, this is an additional increase in metabolism and improvement of the urinary tract. Daily add 1-2 tablespoons of flaxseed to dry breakfasts. The effect will be noticeable immediately. Improving the structure of the skin, hair, a sense of ease will not keep you waiting.
Oranges
This fruit is available for use throughout the year. Oranges are a very good source of vitamin C, which helps to restore muscle tissue. One medium orange contains vitamin C in the dose required for each woman every day - about 75 milligrams. Along with what has been said so far, vitamin C is the key element responsible for the production of collagen - a substance that strengthens bones, hair and teeth.
Peanut
Peanuts are nuts with a large charge of energy. They are also a source of fats, which increase the resistance of the body and provide energy for the muscles. As a result of peanut intake, muscles should not use their own glycogen stores. Despite the fact that peanuts are quite caloric, it must be consumed during the diet. It does not prevent weight loss - on the contrary, it makes it more effective.
Potatoes
All that is needed to restore the electrolyte balance in the body is a small baked potato sprinkled with no more than 1.1 grams of salt. Sodium and potassium are electrolytes that maintain a fluid balance inside and around the body cells and help to correct muscle contractions. During the diet, you will lose excess fat, not muscle mass.
Salmon
Salmon meat is good for the heart. In addition, monounsaturated fats and omega-3 fatty acids that are contained in salmon can reduce the accumulation of abdominal fat. It is best not to fry fish, but to cook or cook for a couple.