How to start eating right? Detailed instructions on how to correct the diet and make a menu every day.
Proper nutrition for weight loss every day — where to start? A detailed guide, complete with menus, recipes and a proper diet.
Conditions on proper nutrition
What is the proper nutrition and what you need to remember when planning a healthy menu.
Eat vitamins
Many are worried about not getting the right amount of vitamins, and began to absorb a variety of supplements and multivitamins without a doctor's prescription. Remember, only a doctor's examination will help you understand what you're missing. In addition, too many vitamins can harm. So, it is better to get vitamins and minerals is not tablets, and food. A diet of whole grains, vegetables and fruits provide the body with all the necessary in sufficient quantities.
Lose packed in juice
It seems to us, that juice is part of a proper domestic supply. However, the packed fruit nectar more harmful than useful, because of the high sugar content. A wide range of fruit juices contain sugar in high concentration, in which the body is difficult to deal with. Discard the juices from the package in proper nutrition for weight loss and choose whole fruit. After all, they are in turn full of nutrients and antioxidants.
Eat fats
Proper nutrition for women is not a rejection of fat. Of course, there are fat harmful, but is useful for our body. They not only benefit, but also play an important role in protecting the internal organs and maintain a healthy temperature. Vitamins A, D, E and K absorbed by the body just of fat. Limit your intake of TRANS and saturated fats, which raise cholesterol levels. And add unsaturated fats in the right nutrition on a daily basis. "Good" fats, reducing bad cholesterol and has a beneficial effect on the heart. Basic foods for monounsaturated fats:
- Avocado
- Seeds
- Fish
- Soy beans
- Flax seed oil
- Olive oil
Eat organic food
Which is natural, healthy food? Fruits, vegetables, whole grains, without excessive handling. During processing, manufacturers add sugar, sodium, carbohydrates and fats that are very harmful to the body.
Eat carbohydrates
Proper nutrition for weight loss — no carbs? Of course! But it is important to understand what exactly 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 baking unhealthy sources. They contribute to weight gain.
In moderation use salt
Salt is not white death, than is commonly thought. Sodium also has a positive effect on the body the correct dosage. Salt regulates healthy blood pressure, but high sodium levels in the blood increases it. Do not use products with a high degree of processing, which adds a huge amount of salt. Under the right homemade food for women the recommended daily intake of sodium to less than 1,500 mg. But it is better to 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. Water is in every organ, tissue and cell of our body. Without fluids, we can maintain a normal body temperature, protect the spinal cord and lubricate the joints.
Eating red meat
If you are a vegetarian, you can freely add to the diet in 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 considering — junk food harm the body long term. Today you are well, and ten years of regular consumption of fast food to health problems like 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. Body thank.
Read the composition of products
Sounds a bit boring, but health is therefore given. Download the app, where you can find information about the most harmful additives, substitutes and preservatives. Make informed choices and understand the foods you eat.
Eat small portions
The right diet for weight loss every day is a balanced diet without overeating. Eat small portions, that will give you the right amount of energy and nutrients.
Treat yourself to your favorite food
Sounds tempting, what's the catch? Perfectly normal to treat yourself to a pizza or dessert. The main thing — to know the measure. In addition, trying to "protect" snacks, such as pizza with bacon.
Do not give up Breakfast
Breakfast is the most important part of a good home-cooked food for women. Wake up in the morning early and slowly enjoy a healthy Breakfast. The rejection of the Breakfast is quick unhealthy snacks throughout the day.
Don't eat low-fat foods
Don't be fooled! Processed low-fat foods, which often contain more salt and sugar to compensate for taste. Dairy products without fat doesn't do you any good.
Eat fiber
Soluble fiber barley, oatmeal, apples and beans to lower "bad" cholesterol. Ten grams of fiber a day will help reduce the overall cholesterol level, which improves the condition of the body. Eat oatmeal for Breakfast fruit to get the beneficial fiber per day.
Products nutrition
The right diet for weight loss each day includes a variety of products:
- Fruits, such as avocados, bananas, oranges, blueberries, strawberries and apples
- Eggs
- Meat, such as beef, chicken, Turkey and lamb
- Seeds and nuts, such as almonds, coconut, walnuts and hazelnuts
- Vegetables, such as asparagus, cabbage, peppers, carrots, potatoes, broccoli, cucumbers, tomatoes and onions
- Fish and seafood, such as sardines, clams, crab, tuna, trout, shrimp and squid
- Grains, such as brown rice, oatmeal, oats, buckwheat and quinoa
- Legumes, such as green beans, red and white beans and lentils
- Dairy products, like milk, yogurt, cheese
- Apple cider vinegar
- Dark chocolate
The right diet for women menu every day
We offer simple food designer designs the right menu every day. Select the dose size and products that is tailored to their individual daily energy intake.
Breakfast
Start your 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. Be sure to add Breakfast, useful carbohydrates and fiber, such as toast out of the black whole wheat bread and a serving of fruit. And remember that it is better to skip dinner than Breakfast.
Snack
Small, frequent meals help control blood sugar. So be sure that a break and a healthy snack. For example, reward yourself with a handful of nuts, yogurt with granola or banana.
Lunch
A healthy lunch is a mix of proteins and carbohydrates. Foods rich in complex carbohydrates, provide energy and increase efficiency. Good lunch — salmon or chicken, rye bread and vegetables or dairy products low in fat. Lunch-soup with beans and rye bread.
Snack
Hold you over until dinner, enjoy a handful of dried fruit, seeds or nuts. Another option is a slice of bitter or dark chocolate. Store low-calorie treats such as apples or bananas.
Dinner
Dinner is also a right to exist. Combine proteins, fats and fiber at the end of the day. For example, cook a chicken fillet stuffed with vegetables or salmon, sardines, squid and serve them with roasted vegetables or a fresh salad, dressed with flax or olive oil. Alternative side dishes — brown rice, quinoa or pasta
Healthy food is a mix of proteins and carbohydrates.
Recipes
Protein pancake Breakfast
Ingredients:
- 200 ml cream
- 1 egg
- 200 g spinach
- 170 g buckwheat flour
- 1 teaspoon baking powder
- A pinch of paprika
- Olive oil for frying
Method of preparation:
- Put the spinach in a colander and pour boiling water. Mix cream and egg in a bowl. Pour the spinach water, and whisk it with the eggs and cream until smooth.
- Put 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 little water to make a liquid test.
- Heat the pan and on low heat cook the pancake until bubbles appear. Serve with a fried egg.
Open sandwich with chicken for lunch
Ingredients:
- 2 chicken breasts without skin
- 1 teaspoon sunflower oil
- Salad
- 2 tbsp Greek yogurt
- 1 tablespoon grated Parmesan cheese
- 1 teaspoon fresh lemon juice
- 2 thick slices of bread
- 1 small clove of garlic
Method of preparation:
- Heat up the pan. RUB chicken with oil and season it with salt and pepper and toss in the pan for 7 minutes until tender.
- Next, tear the lettuce. Combine yogurt, Parmesan, lemon juice and 1 tablespoon of water.
- Grill bread and RUB with garlic and pour the sauce.
- Slice the chicken Breasts diagonally and place slices on toast, top with the salad. At the end pour the sauce.
Chicken in crispy crumbs to eat
Ingredients:
- 4 chicken breasts without skin
- 2 thick slices of wholemeal bread
- 2 teaspoons dried herbs
- 400 g chopped tomatoes
- 1 clove of garlic
- 1 teaspoon balsamic vinegar
- 2 teaspoons tomato puree
- 350 g frozen green beans
- A handful of parsley
Method of preparation:
- Preheat the oven to 190 degrees. Split chicken Breasts in half and open it. Then throw them in the oven.
- Then whisk in the breadcrumbs and mix greens. Mix tomatoes, garlic, vinegar and tomato paste. Spread the sauce over the chicken and sprinkle with breadcrumbs.
- Next, bake the dish for 20-25 minutes, until the chicken is cooked.
- Cook the beans until tender and toss them with the chicken.