How to start eating well?Detailed instructions on how to put on the right food and make a menu for each day.
Proper weight loss nutrition for every day - where to start?A detailed guide with a menu, recipes and conditions of proper nutrition.
The proper nutrition conditions
What is the right food and what you need to remember while planning a healthy menu.
Vitamin
Many are concerned that they do not receive the right amount of vitamins, and begin to absorb various additives and multivitamins without doctors.Remember, only a medical examination will help to understand what you are missing.In addition, an excess of vitamins can damage.So it is best to get vitamins and minerals useful not from tablets but from food.A diet with whole grain, vegetables and fruits will provide the body with everything that is needed in appropriate quantities.
Reject the packaged liquid
It seems to us that the juice is part of the right food at home.However, the packaged fruit nectar is more harmful than useful due to the high sugar content.Many types of fruit juices contain high concentration sugar, with which the body is difficult to handle.Reject juices in the package as part of the proper weight loss and rely on whole fruits.After all, they, in turn, are saturated with useful substances and antioxidants.
Fat
Proper nutrition for women is not a refusal of fats.Of course, there are fats with fat, but there are also useful for our body.They not only benefit, but also play an important role in protecting the internal organs and maintaining a healthy temperature.Also, vitamins A, D, E and K are absorbed by the body only with fats.Limit consumption of ecstasy and saturated fats that increase cholesterol.And add unsaturated fats to the right nutrition every day."Good" fats reduce poor cholesterol levels and favorably affect heart function.Basic products with unsaturated fats:
- avocado
- Soybeans
- FISH
- Soy beans
- Linseed
- Olive oil
Eat natural food
What is natural food useful?Fruits, vegetables, whole grains without excess processing.When processing, manufacturers add sugar, sodium, carbohydrates and fats, which is very harmful to the body.
Eat carbohydrate
Proper nutrition for weight loss - do you need carbohydrates?Of course!But it is important to understand what specific carbohydrates eat.The best sources of carbohydrates are raw grains, fruits and vegetables.White bread, high -scale products and baking products are unhealthy resources.It is they who contribute to weight gain.
Mines use salt
Salt is not a white death, as is the habit of thinking.Sodium also positively affects the body at the right dose.Salt regulates healthy blood pressure, but a high level of sodium in the blood increases it.Simply reject products with a high level of processing, where a large amount of salt is added.In the context of proper home food for women, the recommended daily dose of sodium is less than 1500 mg.But it is better to adjust the dose with your doctor individually.
Drink a lot of water
Water is an indispensable part of the right nutrition for weight loss and a healthy life.Water is contained in every organ, tissue and cells of our body.Without juice, we will not be able to maintain normal body temperature, protect the spinal cord and lubricate the joints.
Eat red meat
If you are not a vegetarian, then feel free to add red meat to the diet, but in small portions.Be careful with red meat of red meat can provoke diabetes, cancer and cardiovascular disease.
Refuse fast food
Fast food fans should think that unhealthy eating damages the body in the long run.Today you feel good, and after ten years of regular "fast" food use, you may have health problems, including diabetes, heart disease and high pressure.Line the passion for frost potatoes and generally for fast food, and replace it with a passion for the number of fruits and vegetables in your diet.The body means thanks.
Read the composition of the products
That sounds a little boring, but health is simply not given.Download applications where you can find information about the most harmful additives, substitutes and preservatives.Make a conscious choice and understand the products you eat.
Eat in small parts
Proper nutrition for losing weight for every day is a balanced diet without overeating.Eat in small portions that will offer you the desired amount of energy and useful substances.
Caress yourself with your favorite dishes
This sounds seductive, what is the catch?Completely is perfectly normal to caress yourself with pizza or cakes.The most important thing is to know the measure.In addition, try to "protect" the delicious ones, for example, choose a bacon for pizza.
Don't refuse breakfast
Breakfast is an important part of the right home food for women.Get up early in the morning and slowly enjoy a healthy breakfast.Breakfast refusal is quickly unhealthy foods during the day.
Do not eat low -packet products
Don't deceive yourself!Low processed products, most often, contain more salt and sugar to offset the taste.Fat -free dairy products also do not benefit.
Fiber
Barley -soluble fiber, oatmeal, apples and beans reduces the level of "bad" cholesterol.Ten grams of fiber a day will help lower the overall cholesterol level, which will improve the condition of the body.Eat oatmeal with fruits for breakfast to replenish with fiber useful for the whole day.
Proper food products
Proper nutrition for weight loss for each day includes a variety of products:
- Fruits and berries, including avocados, bananas, oranges, blueberries, strawberries and apples
- egg
- Meat, including beef, chicken, turkey and lamb
- Nuts and seeds, including almonds, coconut, nuts and hazelnuts
- Vegetables, including asparagus, cabbage, sweet pepper, carrots, potatoes, broccoli, cucumbers, tomatoes and onions
- Fish and seafood, including sardine, molluscs, crabs, tons, trout, shrimp and squid
- Cereals, including brown rice, oats, hercules, buckwheat and film
- Braid, including green beans, red and white beans and lentils
- Dairy products, including milk, yogurt, cheese
- Apple cider vinegar
- Dark chocolate
Proper food for women: menu for every day
We offer a simple food stylist to plan the correct menu for every day.Choose the size of parts and products taking into account your daily individual calorie.
breakfast
Run metabolism using breakfast.As part of the first meal, it is best to eat protein products, for example, omelets, a salmon or lean bacon, as well as milk dishes.Be sure to add useful carbohydrates and fiber in the morning, for example, a toast with whole black wheat and some of the fruit.And remember that it is better to spend the dinner than the morning.
Snack
Small frequent parts help control blood sugar.So make sure you pause for a healthy snack.For example, reinforce a small piece of nuts, mussel yogurt or a banana.
DINNER
A healthy lunch is a mixture of protein and carbohydrates.Complex carbohydrate -saturated products are charged with energy and increase in performance.A great option for lunch is salmon or chicken on rye bread with vegetables or dairy products with a low fat content.You can also dinner with bean soup and rye buns.
Snack
To keep dinner, reinforce a small piece of dried fruits, seeds or nuts.Another option is a piece of bitter or dark chocolate.Reserve low calorie foods, for example, apples or bananas.
DINNER
Dinner also has the right to exist.Combine proteins, fats and fibers at the end of the day.For example, prepare chicken fillet filled with vegetables or salmon, sardines, squid and serve with roasted vegetables or fresh salad, stuck with linen or olive oil.Alternative side dishes - brown rice, film or pasta
A healthy dinner is a mixture of protein and carbohydrates.
Appropriate food recipes
Protein pancakes for breakfast
Ingredients:
- 200 ml of cream
- 1 egg
- 200 g spinach
- 170 g of buckwheat flour
- 1 teaspoon of baking powder
- A peak of paprika
- Olive oil for frying
Preparation method:
- Put the spinach in a pumpkin and pour boiling water.Mix the cream and the egg in a separate bowl.Pour the water from the spinach and run it with eggs and cream until a homogeneous mass.
- Put all the dry ingredients and 1 teaspoon of salt in a bowl and gradually add to the spinach puree.If you get too thick the mixture, add some water to the liquid dough state.
- Heat the pan and prepare the pancakes in the look of the bubbles over medium heat.Serve with an egg glued.
Open chicken sandwich for lunch
Ingredients:
- 2 chicken breast without skin
- 1 teaspoon of sunflower oil
- Salad leaf
- 2 tablespoons of Greek yogurt
- 1 tablespoon of minced Parmesan
- 1 teaspoon of fresh lemon juice
- 2 thick bread
- 1 small garlic clove
Preparation method:
- Heat the pan.Great chicken with oil, season with salt and pepper and pour in the pan for 7 minutes until cooked.
- Next, break the salad leaves.Mix the yogurt, parmesan, lemon juice with 1 tablespoon of water.
- Fry the bread and rub with garlic and pour the sauce.
- Cut the chicken breast diagonally and place the pieces in toast at the top of the salad leaves.Pour the sauce at the bottom.
Chicken with fresh crumbs for dinner
Ingredients:
- 4 chicken breasts without skin
- 2 thick slices of bread made of unannounced flour
- 2 teaspoons of dried plants
- 400 g chopped tomatoes
- 1 garlic clove
- 1 teaspoon of balsamic vinegar
- 2 teaspoons of tomato puree
- 350 g of frozen green beans
- A handful of parsley
Preparation method:
- Heat the oven to 190 degrees.Divide the chicken breast in half and open.Next, toss them in the oven.
- Then beat the bread in crumbs and mix with the greens.Mix tomatoes with garlic, vinegar and tomato puree.Toss the sauce along the chicken and sprinkle with bread crumbs on top.
- Next, bake the dish for 20-25 minutes, until the chicken becomes soft.
- Boil the beans until cooked and serve with chicken.