As you begin to eat well? Detailed instructions of how to get to the nutrition and prepare a menu for each day.
Good food for weight loss every day — where do I begin? Detailed guide of menus, recipes, and the conditions of a proper diet.
The conditions of a proper diet
What is the proper diet and what you should keep in mind during the planning of the healthy menu.
Many are concerned that they do not receive the adequate amount of vitamins, and begin to absorb a large variety of supplements and multivitamins without a prescription. Remember, only a medical exam will help you to understand what you are missing. In addition, the excess vitamins can cause damage. So it is best that you get the vitamins and minerals beneficial not of the pills, and the food. The diet of the whole grains, vegetables and fruits supply the body with all the necessary in an adequate amount.
Forget about packaged juice
It seems to us that the juice is the part of the correct domestic energy. However, packaging of fruit nectar more harmful than it is useful because of its high sugar content. Many types of fruit juices contain sugar in high concentration with which the body is difficult to handle. Forget about the juices in the packets, in the framework of a proper diet to lose weight and make a bet on a single piece of fruit. Because they, in turn, are rich in nutrients and antioxidants.
The correct power for women — is not of fats. Of course, there are fats are harmful, but there are useful for our body. Not only do they benefit, but they also play an important role in the protection of the internal organs and in the healthy maintenance of the temperature. Also vitamins A, D, E and K are assimilated by the organism only with the help of the fats. Limit your consumption of trans and saturated fats, which increase the level of cholesterol. And add unsaturated fats in the diet suitable for every day use. "Good" fats reduce the level of bad cholesterol and contribute to the work with the heart. The main products with fatty acids fats:
- The avocado
- The seeds
- The fish
- Flaxseed oil
- Olive oil
Eat natural food
What is natural useful food? Fruits, vegetables, whole grains without excessive processing. The process the manufacturers added sugar, sodium, carbohydrates, and fats, which is very harmful to the body.
Good food for weight loss — do we need carbohydrates? Of course! But it is important to understand, what are the carbohydrates that you eat. The best sources of carbohydrates — unprocessed whole grains, fruits and vegetables. White bread, products of a high degree of processing and bakery products — healthy and sources. They are the ones that promote weight gain.
In the measure to consume salt
Salt is not the white of death, as is often thought. Sodium also has a positive influence on the body in adequate doses. The salt regulates the healthy high blood pressure, but the high level of sodium in the blood increases. Just forget about the products with a high degree of processing, where they add a large amount of salt. In the framework of the correct domestic power for women the recommended daily dose of sodium to less than 1,500 mg But it is best to individually adjust the dose with the doctor.
Drink a lot of water
Water is an essential part of the diet suitable for weight loss and healthy living. The water is within each organ, tissues and cells of our body. Without liquid, it will not be able to maintain the normal temperature of the body, protect the spinal cord and lubricate the joints.
Eating red meat
If I am not a vegetarian, feel free to add in the diet of red meat, but the portions small. Be careful with the red meat — the excess can lead to diabetes, cancer and cardiovascular diseases.
Forget about the fast food
Lovers of fast food, it is worth reflect — the junk food harms the body in the long term. Today, you fine, and after ten years of regular use "fast" food, health problems can develop, including diabetes, heart disease and high blood pressure. Busting a passion for fried potatoes and, in general, to fast food to food, and replace his passion for the amount of fruits and vegetables in your diet. The body will tell you thank you.
Read the composition of products
It sounds a little boring, but the health is not given. Download the app, where you can find information about the more harmful of the supplement, the replacement, and preservatives. Make an informed choice and something in the food that you eat.
Eat small portions of
Good food for weight loss in day is part of a balanced diet, without excess. Eat small portions, that will provide you with the right amount of energy and nutrients.
Enjoy favorite dishes
Sounds tempting, do the trick? It's perfectly normal to indulge in a pizza or desserts. The most important thing is to know the measure. In addition, try to "protect" candy, for example, to choose the pizza of bacon.
Do not defeat the breakfast
The breakfast is an important part of the correct domestic power for women. Get up early in the morning, and slowly enjoy a healthy breakfast. The resignation of the breakfast is healthy and quick bite during the day.
Do not eat products with low-fat
Don't be fooled! Processed products with little fat, often contain more salt and sugar to compensate the taste. The non-fat dairy products, also, which have no use.
The soluble fiber in the barley field, oat flakes, apples, and beans, reduces the level of "bad" cholesterol. Ten grams of fiber per day will help to reduce the levels of total cholesterol, which will improve the condition of your body. Eat breakfast of oatmeal with fruit, to the boost of the utility in fiber throughout the day.
Good food for weight loss each day includes a wide variety of products:
- Fruits and berries, including avocado, bananas, oranges, blueberries, strawberries, and apples
- The eggs
- The meat, such as 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
- The fish and seafood, such as sardines, clams, crab, tuna, trout, shrimp, and squid
- Cereals, including rice, flour, oats, oats crushed, buckwheat and quinoa
- Legumes, including green beans, red and white beans and lentils
- Dairy products, including milk, yogurt, cheese
- The apple cider vinegar
- The dark chocolate
Adequate nutrition for women: the menu of each day
We offer a simple food-designer for the correct planning of menu every day. Choose the size of the portions and the products taking into account their individual daily energy consumption.
Start the exchange of substances with the breakfast. In the framework of the first food is best to eat protein foods, for example, the tortilla, the sandwich of salmon or lean ham dairy kitchen. Be sure to add the breakfast useful carbohydrates and fiber, for example, the bread of white whole wheat bread and a serving of fruit. And remember that it is better to skip the dinner, the breakfast.
Frequent, small portion helps to control the levels of sugar in the blood. So make sure you make a pause for a snack. For example, take a soda handful of nuts, yogurt with muesli or a banana.
Healthy eating is a mixture of protein and carbohydrates. Products saturated with complex carbohydrates, loaded with energy and increase work capacity. Excellent choice of food — salmon or chicken on rye bread with vegetables or low-fat dairy products. You can also eat the soup with the beans and the roll of rye.
To tide you over until dinner, grab a soda handful of nuts, seeds or dried fruits. Another option is to the piece or bitter dark chocolate. Keep low-calorie snacks, for example, apples or bananas.
The dinner also has a right to exist. Combine protein, fat and fiber at the end of the day. For example, prepare the chicken stuffed vegetables or salmon, sardine, squid, and present his or roasted vegetables or a fresh salad, pressurized, clothes or olive oil. Alternatives of dishes — rice, quinoa, or pasta
A healthy dinner is a mix of protein and carbohydrates.
Recipes for a proper diet
Protein pancake at breakfast
- 200 ml cream
- 1 egg
- 200 g of spinach
- 170 g of buckwheat flour
- 1 teaspoon of baking powder
- A pinch of paprika
- Olive oil for frying
Method of cooking:
- Place the spinach in a colander and pour the boiling water. Mix the cream of milk and egg in a separate bowl. Pour the water from the spinach and strikes along with the eggs and cream to the dough.
- Place 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 until the state of the liquid mass.
- Heat a frying pan and over medium heat cook the pancake before the bubbles. Serve with egg-poached.
Outdoor swimming chicken sandwich at lunch
- 2 boneless, skinless chicken breasts
- 1 teaspoon of sunflower oil
- The leaves of the salad
- 2 tablespoons of Greek yogurt
- 1 tablespoon of grated parmesan cheese
- 1 teaspoon of fresh lemon juice
- 2 thick slices of bread
- 1 small clove garlic
Method of cooking:
- Preheat the frying pan. Rub the chicken with oil, season with salt and pepper and leave in the pan for 7 minutes until tender.
- Hereinafter, break the salad leaves. Mix together the yogurt, parmesan cheese, lemon juice with 1 tablespoon of water.
- Fry the bread and rub the garlic and pour the sauce.
- Cut the chicken breast diagonally and place the pieces on the toast of the upper part of the leaf of the lettuce. At the end pour the sauce.
Chicken with crispy crumb to the dinner
- 4 boneless, skinless chicken breasts
- 2 thick slices of whole wheat bread
- 2 teaspoons of dried herbs
- 400 g of chopped tomatoes
- 1 clove of garlic
- 1 teaspoon balsamic vinegar
- 2 tablespoons 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 expand. Next throw in the oven.
- Then beat the bread to crumbs and mix with the vegetables. Stir in the tomatoes with the garlic, the vinegar and the tomato puree. Spread the sauce over the chicken and sprinkle the top of bread crumb.
- Next, bake the dish for 20-25 minutes, until the chicken is tender.
- Boil the beans until tender and feed to chicken meat.