How to start eating properly? Detailed instructions on how to get correct nutrition, and make a menu for each day.
Proper nutrition for weight loss every day — where to begin? Detailed guide with menus, recipes, and the conditions for a correct power supply.
The conditions of a correct diet
What is the correct power supply and what you need to remember when planning menus with healthy.
Eat vitamins
Many worry about what that does not receive the right amount of vitamins, and they begin to absorb the various supplements and multivitamins without the doctor's prescriptions. Remember, only a medical exam will help you understand what you're missing. Also, the excess vitamins can cause damage. So it is better to good vitamins and minerals not from tablets, and to eat. A diet based on whole grains, fruits and vegetables will provide the body with everything you need in adequate quantities.
Give up sachets of juice
It seems to us that the juice is the correct part for domestic supply. However, bags of fruit nectar are more harmful than useful for the high content of sugar. Many types of fruit juices contain sugar in high concentration, with which the body difficult to manage. Refuse of fruit juice packaging in the context of a proper nutrition for weight loss and make your bet on a piece of fruit. After all, they, in their turn, full of nutrients and antioxidants.
Eat fat
The correct diet for women is not a refusal from fat. Of course, there are bad fats types, but there are and useful for our body. Not only are they useful, but they play an important role in protecting the internal organs and to maintain a healthy temperature. Also vitamins A, D, e, and K absorbed by the body only with the help of fats. Limit the consumption of trans and saturated fats, which increase cholesterol levels. And add unsaturated fats in the diet that is correct for each day. "Good" fats reduce the bad cholesterol level and positively influence the work of the heart. The main products with unsaturated fats:
- Avocado
- Seeds
- Fish
- Soy beans
- Flax seed oil
- Olive oil
Eat natural food
What is the true useful food? Fruits, vegetables, whole grains, without excessive treatment. During processing, manufacturers add sugar, sodium, carbohydrates, and fats, which is very harmful to the body.
Eat carbs
A proper diet for weight loss — if the carbs? Of course! But it is important to understand what are the carbohydrates that you eat. The best sources of carbohydrates are unprocessed whole grains, fruits, and vegetables. White bread, products with high degree of processing and bakery products — unhealthy sources. They contribute to weight gain.
To the extent of eating salt
The salt is a white death, as it is usual to think. The sodium is also a positive effect on the body in the right dosage. Sol regulates blood pressure healthy, but a high level of sodium in the blood increases. Just give up to products with a high degree of processing, where it adds a huge amount of salt. Within the home, adequate nutrition for women, the recommended daily dose of sodium, less than 1500 mg. But it is better to individually adjust the dose together with the doctor.
Drink plenty of water
Water is an essential part of proper nutrition for weight loss and a healthy life. The water contains in each organ, tissues and cells of our body. Without liquid, we are not able to maintain the normal body temperature, protect the spinal cord and lubricate the joints.
Eat red meat
If you're not vegetarian, then feel free to add in the diet of red meat, but in small portions. Be careful with red meat, excess can cause diabetes, cancer and cardiovascular disease.
Refrain from fast food
A lover of fast food it is worth reflecting — the junk food hurts the body long-term. Today, after ten years, the regular consumption of food "fast" you can have health problems, including diabetes, heart disease and high blood pressure. Overcoming the passion for French fries and, in general, fast-food, and replace it with passion amount of fruits and vegetables in your diet. The body will tell you thank you.
Read the composition of the products
Sounds a bit stupid, but the health is not given. Download applications, where you can find information on the most harmful additives, substitutes, and preservatives. Make an informed choice and understand the foods you eat.
Eat small portions
A proper diet for weight loss each day is a balanced diet without overeating. Eat small meals that will provide you with just the right amount of energy and nutrients.
Pamper yourself with your favorite dishes
Sounds tempting, where is the catch? Normal cuddle, pizza, or sweets. The most important thing is to know when to stop. Also, try to "protect" the sweet, for example, opt for the pizza bacon.
Do not give up on breakfast
Breakfast — an important part of a proper house of nutrition for women. Get up early in the morning and slowly some healthy breakfast. The rejection of the breakfast is unhealthy snacks during the day.
Do not eat low fat
Don't be fooled! Processed low-fat often contain more salt and sugar to compensate the taste. Dairy products without fat also do not bring any benefit.
Eat fiber
Soluble fiber in barley, oatmeal, apples and beans reduces the level of "bad" cholesterol. Ten grams of fiber per day helps reduce total cholesterol levels, which will improve the condition of the body. Eat for breakfast oatmeal with fruit, to charge the fibers is beneficial for the entire day.
The product of a correct diet
A proper diet for weight loss each day includes a variety of products:
- Fruits and berries, including avocados, bananas, oranges, blueberries, strawberries and apples
- The eggs
- Meat, including beef, chicken, turkey and lamb
- Nuts and seeds, including almonds, coconuts, walnuts and hazelnuts
- Vegetables, including asparagus, cabbage, peppers, carrots, potatoes, broccoli, cucumbers, tomatoes, and onion
- Fish and seafood, including sardines, clams, crabs, tuna, trout, shrimp, and squid
- Cereals including rice, oatmeal, oats, buckwheat and quinoa
- Legumes, including green beans, red and white beans and lentils
- Dairy products, including milk, yogurt, cheese
- Apple cider vinegar
- Dark chocolate
A correct diet for women: the menu for each day
We offer a simple, food-designer for the planning of a correct menu for each day. Choose the size of the portions and products tailored to your individual daily energy intake.
Breakfast
Start the exchange of substances with the help of breakfast. In the context of the first meal is better to eat protein-rich foods, for example, the omelet, the sandwich with the salmon or lean ham, and dishes based on dairy products. Be sure to add at breakfast, useful carbohydrates, and fibers, for example, a toast of black bread and a serving of fruit. And remember that it's better to skip dinner than breakfast.
Snack
Small, frequent portions can help to control the sugar levels in the blood. Then, be sure to take a break for a healthy snack. For example, eat a handful of nuts, yogurt with muesli or a banana.
Lunch
Healthy lunch is a mixture of protein and carbohydrates. Foods rich in complex carbohydrates, full of energy, and increase efficiency. The option for lunch — salmon or chicken, and rye bread with vegetables or dairy products low fat content. You can also dine soup with beans and rye bread sandwich.
Snack
To resist until dinner, eat a handful of dried fruit, seeds or nuts. Another option — slice a bitter or dark chocolate. Stock up on snacks, low-calorie, for example, apples or bananas.
Dinner
The dinner also has the right to exist. Mix-and-match of proteins, fats and fibers to the end of the day. For example, to prepare a fillet of chicken stuffed with vegetables or salmon, sardine, squid, and publish them with cooked vegetables or a fresh salad, seasoned with linseed or olive oil. Alternative side dishes — brown rice, quinoa or pasta
Healthy dinner is a mixture of protein and carbohydrates.
Recipes for a healthy diet
Protein more than prepare pancakes for breakfast
Ingredients:
- 200 ml double cream
- 1 egg
- 200 g of spinach
- 170 g of buckwheat flour
- 1 teaspoon baking powder
- A pinch of paprika
- Olive oil for frying
Method of cooking:
- Place the spinach in a colander and pour boiling water. Mix the cream and the egg in a separate bowl. Pour the water and spinach, and type in the whole with the eggs and cream until obtaining a homogenous mass.
- Put all the dry ingredients and 1 teaspoon salt in a bowl and gradually add in a puree of spinach. If it is too thick mixture, add a little water to the liquid state of the test.
- Heat a frying pan and cook over medium heat so that prepare pancakes until the appearance of bubbles. Serve with a poached egg.
Open the chicken sandwich at lunch
Ingredients:
- 2 chicken breasts without skin
- 1 teaspoon of sunflower oil
- Lettuce leaves
- 2 tablespoons of Greek yogurt
- 1 tablespoon of grated parmesan cheese
- 1 teaspoon of fresh lemon juice
- 2 big slices of bread
- 1 small clove of garlic
Method of cooking:
- Heat a frying pan. Rub the chicken with oil, season with salt and pepper and put in the pan 7 minutes until cooked.
- Via tear lettuce leaves. Stir in the yogurt, parmesan, lemon juice with 1 tablespoon of water.
- Sauté the bread and rub the garlic and pour the sauce.
- Cut the chicken breast diagonally and arrange the pieces on the toasted bread over the lettuce leaves. At the end pour in the sauce.
Chicken with crunchy chocolate for dinner
Ingredients:
- 4 chicken breasts, without skin
- 2 thick slices of wholemeal bread
- 2 tablespoons of dried herbs
- 400 g of tomato slices
- 1 clove of garlic
- 1 teaspoon of balsamic vinegar
- 2 teaspoons of tomato puree
- 350 g of green beans frozen
- A handful of parsley
Method of cooking:
- Preheat the oven to 190 degrees. Divide the chicken breast in half and open. Via thrown them in the oven.
- Then mix the bread crumbs and mix with the green. Blend the tomato with the garlic, vinegar and tomato. Stain the sauce for the chicken, and sprinkle the top of the bread with chocolate.
- Way to cook a dish for 20-25 minutes, until the chicken is soft.
- Cook beans until cooked and present her with the chicken.