How to start eating well? Detailed instructions on how to get to a correct diet and to make menu for each day.
Proper nutrition for weight loss every day — where to start? Detailed guide with menus, recipes and a proper diet.
Conditions of adequate nutrition
What is the right nutrition and that you need to remember in planning a menu healthy.
Food vitamins
Many worry about not getting the right amount of vitamins, and start to absorb the different supplements and multivitamins without the doctor's prescription. Remember, only a medical checkup will help you to understand what you are missing. On the other hand, an excess of vitamins can be detrimental. So it is better to get the vitamins and minerals that are not tablets, and food. A diet of whole grains, vegetables and fruits provide the body with all the necessary in the right amounts.
Discard packaged juice
It seems to us that the juice is part of a proper supply domestic. However, the packaging of fruit nectar more harmful than helpful because of the high content of sugar. Many types of fruit juices contain sugar in high concentration, with which the body is difficult to handle. Discard the juices in the packages to proper nutrition for weight loss and opt for whole fruit. After all, they are, in turn, full of nutrients and antioxidants.
Eat fat
Proper nutrition for women is not a rejection of fat. Of course, there are fats are harmful, but they are not useful for our body. That will not only benefit, but also plays an important role in the protection of the internal organs and maintain a healthy temperature. Vitamins A, D, E, and K absorbed by the body only with fat. Limit the intake of TRANS and saturated fats, which raise cholesterol levels. And add fats unsaturated in the right nutrition for each day. "Good" fats reduce the bad cholesterol and has a beneficial effect on the heart. Basic foods with fats unsaturated:
- Avocado
- Then
- Fish
- Soy beans
- Flaxseed oil
- Olive oil
Eat organic food
What is natural food healthy? Fruits, vegetables, whole grains, without excessive processing. During the treatment, the manufacturers added sugar, sodium, carbohydrates and fats, that are very harmful to the body.
Eat carbohydrates
Proper nutrition for weight loss — do carbohydrates? Of course! But it is important to understand what exactly is it that the carbohydrates that you eat. The best sources of carbohydrates — unprocessed whole grains, fruits and vegetables. White bread, products with high degree of processing and the yeast unhealthy sources. They contribute to weight gain.
In the moderation of the use of salt
The salt is not white, the death, as is usually thought. Sodium also has a positive effect on the body of the right dose. Salt regulates healthy blood pressure, but high levels of sodium in the blood increases it. Do not use products with a high degree of processing, which adds a great amount of salt. Under the right homemade food for women the recommended daily intake of sodium less than 1500 mg. But it is better to individually adjust the dose with your doctor.
Drink plenty of water
Water is a necessary part of proper nutrition for weight loss and a healthy life. The water is in all the organs, tissues and cells of our body. Without fluids we will not be able to maintain a normal body temperature, protect the spinal cord and lubricate the joints.
Eat red meat
If you are a vegetarian, you are free to add to the diet of red meat, but in small portions. Be careful with the red meat — the excess can cause diabetes, cancer and cardiovascular disease.
Refrain from fast food
A lover of fast food it is worth considering — junk food harms the body in the long term. Today you are well, and in ten years of regular consumption of fast food may health problems, including diabetes, heart disease and high blood pressure. Busting a passion for French fries and General fast food, and replace it with the fascination of fruits and vegetables in your diet. The body thanks.
Read the composition of products
Sounds a bit boring, but the health reason is given. Download app where you can find information about most of the harmful additives, substitutes and preservatives. Make informed choices and understand the food that you eat.
Eat small portions
Proper diet for weight loss each day is a balanced diet without overeating. Eat small portions, that will provide you with the right amount of energy and nutrients.
Enjoy your favorite dishes
The sounds of the temptation, that is the catch? Perfectly normal to treat yourself to a pizza or dessert. The most important thing — to know the measure. In addition, try to "protect" snacks, such as pizza and bacon.
Don't forgo Breakfast
Breakfast is an important part of good home food for the women. Get up in the morning early and slowly enjoy a healthy Breakfast. The rejection of the Breakfast is quick, healthy snacking throughout the day.
Don't eat foods low in fat
Don't be fooled! Processed low fat foods often contain more salt and sugar to compensate for taste. Dairy products without fat do not do any good.
Eat fiber
Soluble fiber in the barley, the oats, the apples and the beans decreases the level of "bad" cholesterol. Ten grams of fiber a day will help to reduce the overall level of cholesterol, which will improve the condition of the body. Eat oatmeal for Breakfast with fruits to get a useful fiber a day.
Products of nutrition
Proper diet for weight loss for each day that includes a great variety of products:
- Fruits, including avocados, bananas, oranges, blueberries, strawberries and apples
- Eggs
- Meat, including beef, chicken, Turkey and lamb
- Nuts and seeds, including almonds, coconut, walnuts and hazelnuts
- Vegetables, including asparagus, cabbage, peppers, carrots, potatoes, broccoli, cucumbers, tomatoes and onion
- Fish and seafood, including sardines, clams, crab, tuna, the omelette of the river, prawns and squid
- Grains, including brown rice, oatmeal, oats, buckwheat and quinoa
- Legumes, including green beans, red and white beans and lentils
- Dairy products, including milk, yogurt, cheese, milk,
- Apple cider vinegar
- Dark chocolate
Proper diet for women menu every day
We offer a simple food designer for the planning of the menu on the right for each day. Choose the part size and products tailored to their individual daily energy intake.
Breakfast
Starting metabolism with Breakfast. The first meal is better to eat protein products like scrambled eggs sandwich with salmon or lean ham and also dairy food. Make sure you add in Breakfast, useful carbohydrates and fiber, such as toast, a black whole wheat bread and a serving of fruit. And remember that it is better to omit dinner Buffet.
Snack
Small, frequent meals to control the blood sugar levels. So make sure to take a break for a healthy snack. For example, reward yourself with a handful of nuts, yogurt with granola or a banana.
Lunch
A healthy meal is a mixture of proteins and carbohydrates. Foods rich in carbohydrates complex, provide energy and increase the efficiency. Big lunch — salmon or chicken on rye bread with vegetables or dairy products low in fat. Lunch soup with beans and rye bread.
Snack
To keep you up to dinner, you can enjoy a handful of dried fruit, seeds or nuts. Another option is a piece of bitter or dark chocolate. Stock up on low-calorie treats, such as apple or banana.
Dinner
The dinner also has the right to exist. Combine proteins, fats and fiber at the end of the day. For example, to cook a fillet of chicken stuffed with vegetables or salmon, sardine, squid and serve them with roast vegetables or a salad fresh, dressed with flax or olive oil. Alternative dishes — brown rice, quinoa or pasta
Healthy dinner is a mix of protein and carbohydrates.
Recipes
Protein pancakes for Breakfast
Ingredients:
- 200 ml cream
- 1 egg
- 200 g of spinach
- 170 g of flour of buckwheat
- 1 teaspoon of baking powder
- Pinch of red pepper
- Olive oil for frying
Method of preparation:
- Put the spinach in a colander and pour boiling water. Mix the cream and the egg in another bowl. Pour the spinach with water, and beat it with the eggs and the cream until smooth.
- Place all the dry ingredients and 1 teaspoon salt in a bowl and gradually add the puree of spinach. If it is too thick mixture, add a bit of water in the liquid test.
- Heat a frying pan over medium heat cook pancakes until bubbles. Serve with an egg poached.
Open sandwich of chicken for lunch
Ingredients:
- 2 chicken Breasts without skin
- 1 teaspoon of sunflower oil
- Lettuce
- 2 tablespoons of Greek yoghurt
- 1 tablespoon Parmesan cheese grated
- 1 teaspoon of fresh lemon juice
- 2 thick slices of bread
- 1 clove of garlic small
Method of preparation:
- Heat the frying pan. RUB the chicken with oil and season with salt and pepper and toss in the pan for 7 minutes, until tender.
- Next, tear the lettuce. Combine the yogurt, Oil, lemon juice, 1 tablespoon of water.
- Grill the bread and RUB with garlic and pour the sauce.
- Cut the chicken Breasts diagonally and place slices of toasted bread, top with lettuce. At the end pour the sauce.
Chicken with crunchy crumbs for dinner
Ingredients:
- 4 chicken Breasts without skin
- 2 thick slices of wholemeal bread
- 2 teaspoons of dried herbs
- 400 g of chopped tomatoes
- 1 clove of garlic
- 1 teaspoon balsamic vinegar
- 2 teaspoons of purée of tomato
- 350 g frozen green beans
- A handful of parsley
Method of preparation:
- Pre-heat the oven to 190 degrees. Split chicken Breasts in half and open. Then throw them in the oven.
- Then, add the breadcrumbs and mix with the greens. Mix the tomatoes with the garlic, vinegar and puree of tomato. Spread the sauce over the chicken and sprinkle with the bread crumbs.
- Next, bake the dish for 20-25 minutes, until the meat is tender.
- Cook the beans until tender and toss them with the chicken.