How to start eating?Detailed instructions on how to get to the correct nutrition and make me for each day.
Proper diet for weight loss for every day - from where to start?Detailed guide with the menu, recipes and conditions of proper nutrition.
Proper nutritional conditions
What is a proper diet and what you need to remember during a healthy menu planning.
Eat vitamins
Many are worried that they do not receive the right amount of vitamins and do not begin to absorb different additives and multivitami without doctors.Remember, only a medical examination will help you understand what you miss.In addition, excess vitamins can harm.So, it is better to get vitamins and useful minerals not from the tablets, but from food.The whole grain, vegetable and fruit diet will provide the body with everything necessary in the appropriate quantity.
Refuse packed juice
It seems to us that the juice is part of the correct home diet.However, the packaged fruit nectar is more harmful than useful due to high sugar content.Many types of fruit juices contain high concentration sugar, which is hard to deal with the body.Refuse juices in packages as part of the correct weight loss diet and rely on the entire fruits.After all, they in turn saturated with useful substances and antioxidants.
To eat fat
Proper nutrition for women is not refusing fat.Of course, there are thick fats, but there are also useful for our body.They do not only use, but also play an important role in protecting internal organs and maintaining a healthy temperature.Also, vitamins A, D, E and K absorb the body only with fats.Limit the consumption of trance and saturated fats that increase cholesterol.And add unsaturated fats into proper nutrition for each day."Good" fats reduce the level of bad cholesterol and affect the functioning of the heart.Basic products with unsaturated fats:
- Avocado
- Seeds
- Fish
- Soy beans
- Flaxseed oil
- Olive oil
Eat natural food
What is natural useful food?Fruits, vegetables, whole cereal without excessive processing.During processing, producers add sugar, sodium, carbohydrates and fats, which is very harmful to the body.
Eat carbohydrates
Proper weight loss diet - Do you need carbohydrates?Certainly!But it is important to understand what specific carbohydrates you eat.The best carbohydrate sources are raw whole cereals, fruits and vegetables.White bread, high products and baking products are unhealthy sources.Those who contribute to gain weight.
Manually use salt
Salt is not a white death, as it is common to think.Sodium also positively affects the body in the correct dosage.Salt regulates healthy blood pressure, but a high level of sodium in the blood increases it.Just reject products with a high degree of processing, where a huge amount of salt is added.Within the proper diet of the house for women, the recommended daily dose of sodium is less than 1500 mg.But it is better to adjust the dose in a doctor individually.
Drink a lot of water
Water is a necessary part of the correct diet for weight loss and healthy life.The water is located in every organ, tissue and cells of our body.Without liquid, 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 on a diet, but in small portions.Be careful with red meat surplus can cause diabetes, cancer and cardiovascular diseases.
Refuse fast food
Fast food fans should think - unhealthy foods on the damage the body applies in the long run.Today you feel good, and after ten years of regular use of "fast" food, you may have health problems, including diabetes, heart disease and high pressure.Brighten the passion for frost potatoes and generally for fast food and replace it with passion to the number of fruits and vegetables in your diet.The body will say thank you.
Read product composition
Sounds a little boring, but health just doesn't give it.Download applications in which you can find information about the most favorable additives, replacements and preservatives.Give a conscious choice and understand the products you eat.
Eat in small portions
Proper nutrition for weight loss for every day is a balanced diet without overeating.Eat in small portions that will provide you with the desired amount of energy and useful substances.
Pampper themselves of their favorite dishes
Sounds tempting, what is catch?It is completely normal to cuddle with pizza or desserts.The most important thing is to know the measure.In addition, try to "protect" delicious, for example, choose a pizza bacon.
Don't refuse breakfast
Breakfast is an important part of the appropriate diet of the house for women.Get up in the morning early and slowly enjoy a healthy breakfast.Refusal breakfast is unhealthy quick snacks during the day.
Do not eat low products
Don't fool yourself!Processed low products, most often, contain more salt and sugar to compensate taste.Fat dairy products also do not use.
Eat fiber
The soluble fiber in barley, oatmeal, apples and beans reduce the level of "bad" cholesterol.Ten fiber grams per day will help reduce the overall cholesterol level, which will improve the condition of the body.Eat oatmeal with fruit for breakfast for filling with useful fibers for all day.
Products Proper diet
Proper nutrition for weight loss for every day includes various products:
- Fruits and berries, including avocado, bananas, oranges, blueberries, strawberries and apples
- Eggs
- Meat, including beef, chicken, chummy and lamb
- Nuts and seeds, including almonds, coconut, walnuts and hazelnuts
- Vegetables, including asparagus, cabbage, sweet paprika, carrot, potatoes, broccoli, cucumbers, tomato and onion
- Fish and seafood, including sardines, mecule, crabs, tuna, trout, shrimp and squid
- Cereals, including brown rice, oatmeal, hercules, buckets and film
- Legumes, including green beans, red and white beans and lećels
- Dairy products, including milk, yogurt, cheese
- Apple
- Dark chocolate
Proper nutrition for women: me for each day
We offer a simple food designer to plan the correct menu for each day.Choose the size of parts and products that take into account your individual daily calorie.
Breakfast
Start metabolism using breakfast.As part of the first meal, it is better to eat protein products, for example, omelet, salmon sandwich, or a lean ham, as well as dairy.Be sure to add useful carbohydrates and fiber breakfast, for example, a toasting black-pipe bread and part of the fruit.And remember that it is better to skip dinner from breakfast.
Snack
Small frequent portions help in blood sugar control.So be sure to stop for a healthy snack.For example, step up a handful of nuts, yogurt with mussels or banana.
Dinner
A healthy lunch is a mixture of proteins and carbohydrates.Products saturated with complex carbohydrates are charged with energy and increased performance.The excellent lunch option is salmon or chicken on a spark bread with vegetables or milk products with low fat content.You can also have dinner with a soup with beans and rye buns.
Snack
To endure for dinner, step up a handful of dried fruits, seeds or nuts.Another option is a slice of bitter or dark chocolate.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 stuffed with vegetables or salmon, sardines, lignettes and serve them with baked vegetables or fresh salad, taut bedding or olive oil.Alternative opportunity - brown rice, film or pasta
A healthy dinner is a mixture of proteins and carbohydrates.
Proper recipes for nutrition
Protein pancakes for breakfast
Ingredients:
- 200 ml cream
- 1 egg
- 200 g spinach
- 170 g buckle flour
- 1 teaspoon of pastry powder
- Pinch of paprika
- Olive frying oil
Method of preparation:
- Put spinach in a well and pour boiling water.Mix cream and egg in a separate bowl.Pour water from spinach and drive it together with eggs and cream while to a homogeneous mass.
- Put all dry ingredients and 1 teaspoon of salt in a bowl and gradually add pure from spinach.If you become too thick mixture, add a little water to a state of liquid dough.
- Heat the pan and prepare pancakes to the look of bubbles over medium heat.Serve with egg paste.
Open a sandwich with a lunch chicken
Ingredients:
- 2 skinless chicken breasts
- 1 teaspoon of sunflower oil
- Salad leaves
- 2 spoons of Greek yogurt
- 1 tablespoon of grated parmesan
- 1 teaspoon of fresh lemon juice
- 2 thick bread
- 1 small garlic clerk
Method of preparation:
- Heat the pan.Cut chicken oil, season is salt and pepper and throw it in the frying of 7 minutes until you cook.
- Further, Break salad leaves.Mix yogurt, parmesan, lemon juice with 1 tsp.
- Fry bread and rub it with a garlic and pour sauce.
- Cut chicken breasts diagonally and put the pieces on toast on top of the salad leaves.In the end pour sauce.
Chicken with crispy crumbs for dinner
Ingredients:
- 4 chicken breasts with no skin
- 2 thick slices of bread made of unique flour
- 2 teaspoons of dried herbs
- 400 g chopped tomato
- 1 clove of garlic
- 1 teaspoon of balsamic vinegar
- 2 teaspoonful Tomato Piree
- 350 g frozen green beans
- A few parsley
Method of preparation:
- Heat the oven at 190 degrees.Divide chicken breasts in half and open.Then throw them into the oven.
- Then beat the bread in a crumb and mix with greenery.Mix the tomato with garlic, vinegar and tomato pirate.Note the sauce along the chicken and sprinkle with bread crumbs on top.
- Further, bake a bowl 20-25 minutes, while the chicken does not become soft.
- Turn off the beans until you cook it and serve it with chicken.