Healthy diet for 20 year old female - how to lose weight?

Diet for 20 year old female

Of course, you cannot be crazy - let us not use any strict diet. At this age, physical activity is much better suited to maintaining and achieving a good figure than hunger strike.

About the age of 25 our bones are the strongest and healthiest. That is why we have the best figure in this age. It is already worth taking care of them to reduce the risk of osteoporosis. Your meals should provide vitamin D, calcium, magnesium and protein.

Ladies of this age are particularly vulnerable to anaemia, mainly due to abundant menstruous periods and poor diet. To prevent this from happening, we must remember to consume the right amount of iron, white meat protein, vitamin B12 and folic acid. Regular meals, especially first and second breakfast, ensure optimal blood glucose levels, facilitating concentration at work.

There must be no shortage of in your menu:

proteins: eat lean meat, milk and milk products - choosing low-fat products

carbohydrates: you will find them in pasta, rice, potatoes, etc.

fat: butter, oil - in small quantities

fruit and vegetables: unbound

Examples of menus for diet for 20 year old female

Setting I

breakfast - village cheese with a pinch, a slice of dark bread or crispy bread, coffee or green tea.
second breakfast - yoghurt, any fruit
dinner - salmon, celery salad (seler, nuts, apple, natural yoghurt), rice or 1-2 potatoes, seasonal fruits
snack - piglet of carrot or fruit
supper - vegetable salad with a teaspoon of mayonnaise, a slice of dark or crispy bread.

Setting II

breakfast - 1 soft egg, tomato, slice of dark or crispy bread, coffee or green tea.
second breakfast - banana or or orange
lunch - chicken fillet fried in oil, rice, green lettuce.
snack - jelly with fruit
supper - sandwich with lean sausage, lettuce, tomato, fruit.

Setting III

breakfast - oat flakes with milk, slices of bakery products with curd, slices of tomato, coffee or green tea
second breakfast - any fruit
lunch - soup cream e. g. broccoli, vegetable soup, chicken thighs baked in foil, vegetable salad
snack- pudding
supper - fruit salad, a glass of milk

A few variations of one-day diets for the impatient

1. RICE DAY (800 kcal)

Cook 15 dkg rice loose. Divide into three portions.

Breakfast (220 kcal) Rice with 75 g yoghurt, grated apple and a pinch of cinnamon. 2 snacks (30kcal each) A slice of crisp bread.

Lunch (300kcal) Rice with 10 dkg cucumber, a spoonful of cream, and a dash, lemon juice and dill. Topped with 1-2 slices of lean ham.

Dinner (220kcal) Fry an omelette of rice mixed with egg white foam and a teaspoon of chopped parsley. Serve with soya sprouts. 

2. BANANA DAY (1000kcal)

Eat 6 bananas and snacks (e.g. yoghurt, apple, 3 small tomatoes) during the day. 

3. CARROT DAY (approximately 150 kcal)

Eat half a kilo of raw carrots during the day. 

4. COTTAGE CHEESE DAY (800 kcal)

Divide 75 dkg of lean cottage cheese into four portions

Breakfast (250 kcal) Cottage cheese with a banana.

Lunch (200 kcal) Cottage cheese with 1/2 a pod of peppers.

Snack (150 kcal) Cottage cheese with lemon zest.

Dinner (220 kcal) Cottage cheese with chives and a potato. 

5. FLUID DAY(400 kcal)

Breakfast (30 kcal) Coffee with milk or tea with a teaspoon of honey. 

Snack (30 kcal) 250 ml vegetable juice.

Lunch (250 kcal) 500 ml buttermilk, pear.

Dinner and snack (45 kcal each) 250 ml broth, slice of bread

6. WATERMELON DAY (approx. 180 kcal)

Eat a watermelon or 2 melons during the day.