How to start eating properly? Detailed instructions on how to figure out the correct nutrition and to make the menu for each day.
Proper nutrition for weight loss on every day — where to start? A detailed guide with menus, recipes, and conditions of proper nutrition.
Conditions proper nutrition
What is the right diet and what you need to remember when planning a healthy menu.
Eat vitamins
Many are concerned about, that they don't get the right amount of vitamins, and they begin to absorb the various supplements and multivitamins without the recipe of the doctor. Remember that only medical examination will help you understand what you are missing. In addition, the excess vitamins can harm. So it is better to take vitamins and useful minerals not from the tablet and from food. A diet of whole grains, vegetables and fruits, which provide the body with everything needed in adequate quantities.
Discard the packaged juice
It seems to us, that the juice — it's part of the proper homemade food. However, the packed fruit nectar more harmful than useful because of the high sugar content. Many types of fruit juices contain sugar in high concentration, with which the body is difficult to cope with. Discard the juices in the packets in the context of proper nutrition for weight loss and place your bet on the whole fruit. These are again saturated useful substances and antioxidants.
Eat fats
Proper nutrition for women — this is not a rejection of fat. Of course, there are fat harmful species, but there is also useful for our body. It's not only benefit, but also play an important role in protecting internal organs and maintaining a healthy and temperature. Also vitamins a, D, E, and K absorbed in the body using only loss. Limit your intake of trans and saturated fats, which raise cholesterol levels. And write to unsaturated fats in the correct food on each day. "Good" fats reduce levels of bad cholesterol in the blood and favorably affect the activity of the heart. Basic food with unsaturated fats:
- Avocado
- Seeds
- Fish
- Soybeans
- Linseed oil
- Olive oil
Eat real food
What is a natural, useful food? Fruits, vegetables, whole grains without excessive processing. During processing, manufacturers add sugar, sodium, carbohydrates, and fats, it is very harmful for the body.
Eat carbohydrates
Proper nutrition for weight loss — need carbs? Of course! But it is important to realize what specifically the carbohydrates you eat. The best sources of carbohydrates — untreated whole grains, fruits and vegetables. White bread, foods with a high degree of processing and baking — unhealthy sources. They contribute to weight gain.
Sparingly consume salt
Salt — this is not white death, as is customary to think. Sodium is also a positive effect on the body in the correct dosage. Salt regulates healthy blood pressure, but higher levels of sodium in the blood increases. Just give up the foods with a high degree of processing, where they add a huge amount of salt. In the context of the right of the domestic nutrition for women is the recommended daily dose of sodium — less than 1,500 mg. But it is better to individually adjust the dose of together with your doctor.
Drink a lot of water
Water — is an essential part of proper nutrition for weight loss and a healthy life. The water is contained in every organ, tissues and cells of our body. Without fluids, we can maintain normal body temperature, protects the spinal cord and lubricate the joints.
Eat red meat
If you're vegetarian, then feel free to add to the diet of red meat, but small portions. Be more beautiful with red meat — excess can cause diabetes, cancer and cardiovascular disease.
Give up fast food
Lovers of fast food are worth considering — unhealthy food is harmful to the body in the long term. Today you are well, and over ten years of regular use the "fast" food you may experience health problems, including diabetes, heart disease and high blood pressure. Busting a passion for French fries and generally on fast-food, and replace it with the fad amount of fruits and vegetables in their diet. The body will thank you.
Read the composition of products
It sounds a little boring, but health doesn't. Download the app, where you can find information about the most harmful additives, substitutes, and preservatives. Make informed decisions and solve in the food you eat.
Eat small portions
Proper nutrition for weight loss on every day — it is a balanced diet without overeating. Eat small portions, which will ensure that you suitable amount of energy and nutrients.
Pamper yourself with your favorite foods
It sounds tempting, what's the catch? Perfectly fine to pamper yourself a pizza or desserts. The most important thing — to know the measure. In addition, try to "secure" sweets, for example, to choose for pizza bacon.
Do not give up breakfast
Breakfast — the most important part of the proper home diet for women. Get up in the morning earlier and slowly enjoy a healthy breakfast. Rejection of the breakfast — it is the unhealthy quick snacks during the day.
Do not eat food without fat
Don't be fooled! Processed low-fat foods often contain more salt and sugar to taste. Dairy products without fat too, do not bring good.
Eat fiber
Soluble fiber in barley, oatmeal, apples and beans reduces levels of "bad" cholesterol. Ten grams of fiber a day can help reduce total cholesterol levels, improving the condition of the body. Eat for breakfast oatmeal with fruit, to gain useful fiber for the whole day.
Products proper nutrition
Proper nutrition for weight loss on every day and includes a variety of products:
- Fruits and berries, 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 onions
- Fish and seafood, including sardines, clams, crabs, tuna, trout, shrimp and squid
- Cereals, including brown rice, oatmeal, oatmeal, buckwheat and got quinoa
- Legumes, including green beans, red and white beans and lentils
- Dairy products, including milk, yogurt, cheese
- Apple cider vinegar
- Dark chocolate
Proper nutrition for women: the menu for each day
We offer a simple snack-constructor for planning the right menu for each day. Choose the size of the servings and products with regard to their individual daily energy intake.
Breakfast
Start the metabolism by breakfast. In the framework of the first meal is better to eat protein foods, for example, a scrambled eggs sandwich with salmon or lean ham, but also dairy specialties. Definitely write for breakfast useful carbohydrates and fiber, for example, toast of black whole wheat bread and a serving of fruit. And remember, it is better to miss dinner than breakfast.
Nosh
Small frequent portions help to control the sugar level in the blood. So I'm sure pause to healthy food. For example, enjoy a handful of nuts, yogurt with muesli or a banana.
Lunch
Healthy lunch — this is a mixture of protein and carbohydrates. Foods, saturated with complex carbohydrates, is charged with energy and increase efficiency. Excellent option for dinner — salmon or chicken on rye bread with vegetables or dairy products with low fat content. Also you can go for a lunch soup with beans and rye bun.
Nosh
You going to the dinner, enjoy a handful of dried fruit, seeds or nuts. There is still one option — garnish with a slice of bitter or dark chocolate. Arm yourself with low calorie snacks, such as apples or bananas.
Dinner
Dinner too has a right to exist. Combine protein, fats and fiber, at the end of the day. For example, prepare chicken slices stuffed with vegetables or salmon, sardines, octopus and now they serve him a roast with vegetables or a fresh salad, tucked with linseed or olive oil. Alternative side dishes — brown rice, get the quinoa or pasta
A healthy dinner is a mixture of protein and carbohydrates.
Recipes proper nutrition
Protein pancake for breakfast
Ingredients:
- 200 ml cream
- 1 egg
- 200 g spinach
- 170 grams of flour of buckwheat
- 1 teaspoon baking powder
- A pinch of paprika
- Olive oil for frying
Way of cooking:
- Put the spinach in a colander and pour over boiling water. Mix the cream and eggs in a separate bowl. Pour the water from the spinach, and hammer it together with the eggs and cream into a homogeneous mass.
- Place all the dry ingredients and 1 teaspoon salt in a bowl and gradually add the puree of spinach. If a too thick mixture, add a little water to the state of the liquid the dough.
- Heat a frying pan and on low heat, prepare the pancake until the emergence of bubbles. Serve with the egg-poached.
Outdoor sandwich with chicken for lunch
Ingredients:
- 2 chicken breasts without skin
- 1 teaspoon sunflower oil
- Lettuce leaves
- 2 tablespoons Greek yogurt
- 1 tbsp grated Parmesan cheese
- 1 teaspoon fresh lemon juice
- 2 thick slices of bread
- 1 small clove of garlic
Way of cooking:
- Heat a frying pan. Rub the chicken with butter, season with salt and pepper and toss in the pan for 7 minutes until pink.
- Further, tear the lettuce leaves. Mix the yogurt, parmesan, lemon juice, 1 tablespoon of water.
- Fry the bread and rub it with garlic and pour the sauce.
- Cut the chicken breasts on the diagonal and lay the slices on toast from the top leaves of lettuce. At the end pour the sauce.
Chicken with a crispy crumb on the dinner
Ingredients:
- 4 chicken breasts without skin
- 2 thick slices of bread from wholemeal flour
- 2 teaspoons dried herbs
- 400 g chopped tomatoes
- 1 clove of garlic
- 1 teaspoon balsamic vinegar
- 2 teaspoons of tomato puree
- 350 grams of frozen beans with pods
- A handful of parsley
Way of cooking:
- Preheat the oven to 190 degrees. Divide chicken breasts in half and extend the. Further throw them in the oven.
- Then whisk the bread into crumbs and mix with herbs. Mix the tomatoes with the garlic, vinegar and tomato puree. Spread the sauce on the chicken and sprinkle the top grain crumb.
- Further bake the dish for 20-25 minutes, until the chicken will be soft.
- Cook beans until tender and bring it in with the chicken.