To start how to eat right? A detailed guide on how to on the correct diet and make a menu for each day.
The right diet for weight loss for each day with what to start? Detailed instructions with menu, recipes, and conditions of proper nutrition.
Conditions of proper nutrition
What is the right diet and considerations during the planning a healthy menu.
You Eat Vitamins
Many are concerned that it is not the desired amount of vitamins, and will begin to absorb various nutritional supplements and multi-vitamins without a doctors prescription. Remember, only a medical examination will help what you're missing. In addition, excess vitamins can harm. So it is better to have lots of vitamins and minerals from pills and food. A diet of whole grain products, vegetables and fruit is the body with all the necessary in sufficient quantity.
Dispose of the packages of juice
We think that the juice is part of the proper home care. But PES fruity nectar is more harmful than useful because of the high content of sugar. Many types of fruit juices contain sugar in high concentration, which deal with the body hard to come by. You waive any juices in the packets in the proper diet to lose weight and you place a bet on the fruit as a whole. Because they, in turn, are filled with nutrients and antioxidants.
You Eat Fats
The correct diet for women — this is not the rejection of fat. Of course, there are fat harmful species, but there are also useful for our body. You are not only benefit, but also play an important role in the protection of the internal organs, and in maintaining a healthy temperature. Also, the vitamins A, D, E and K from the body only with the help of fat. Limit intake of Trans and saturated fats, which can raise cholesterol levels. And you can add unsaturated fats in the right diet for each day. "Good" fats lower the level of bad cholesterol and a positive effect on the heart. The main products with unsaturated fats:
- Avocado
- Seeds
- Fish
- Soy beans
- Linseed oil
- Olive oil
They Eat Natural Food
What is a real healthy food is? Fruits, vegetables, whole grain products without excessive processing. In the processing of the manufacturer of sugar, sodium, carbohydrates, and fats that are harmful for the body.
You Eat Carbs
Proper nutrition for losing weight — do we need carbohydrates? Of course! But it is important to understand what carbohydrates you eat. The best sources of carbohydrates — unprocessed grain, worked full products, fruits and vegetables. Bread, white products the high degree of processing and baking unhealthy sources. Just contribute to weight gain.
In moderation salt eating
Salt is the white death, as one might think. Sodium also has a positive effect on the body in the correct dosage. Salt is regulated to be increased the healthy blood pressure, but a high level of sodium in the blood. Only do not use products with high added value, where a lot of salt. In the context of the correct Home-Power for women, the recommended daily dose of sodium to less than 1500 mg. But it's better individually, the dose set with the doctor.
You drink a lot of water
Water is an essential part of proper nutrition for losing weight and a healthy life. The water contains in each Organ, tissues and cells of our body. Without liquid, we the normal human body is not able to support temperature, protect and lubricate the spinal cord and joints.
You eat red meat
If you are not a vegetarian, then you feel free in the diet red meat, but in small portions. Be careful not to trigger with red meat, excess, Diabetes, cancer and cardiovascular diseases.
They forego fast Food
Lovers of fast Food, is worth considering — Junk Food harms the body in the long term. Today, you are good, and in ten years of regular intake of "fast" food, there may be health problems, including Diabetes, heart disease and high blood pressure. Conquer the passion for French fries and in General, fast Food, and replace your enthusiasm amounts of fruits and vegetables in your diet. The body will thank you for it.
You read the composition of the products
Sounds a bit boring, but the health is not given simply so. You download the Apps, where you can find information about the harmful additives, replacement, and preservatives. You make a conscious choice and you understand the food you eat.
Eat small portions
The right diet for losing weight every day — this is a well-balanced diet without overeating. They eat small portions, which will provide you with the right amount of energy and nutrients.
You can enjoy your favorite dishes
Sounds tempting, where is the catch? Completely normal, to pamper yourself Pizza or Desserts. The most important thing is to know when to stop. In addition, trying to "protect" candy, for example, opt for Pizza Bacon.
Do not miss the Breakfast
Breakfast is an important part of the correct home care for women. You are early in the morning and slowly enjoy a healthy Breakfast. A waiver of the Breakfast is a quick unhealthy Snacks during the day.
Not you eat low-fat products
Don't be fooled! Processed low-fat products often contain more salt and sugar to compensate the taste. Dairy products without fat is also not helpful.
You Eat Dietary Fiber
Soluble fiber in barley, oatmeal, apples and beans lowers "bad" cholesterol. Ten grams of fiber per day will help to reduce total cholesterol that improves the condition of the body. To refuel you eat for Breakfast oatmeal with fruit and useful fiber for the whole day.
Products the right diet
The right diet for losing weight each day 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 such as sardines, clams, crab, tuna, trout, shrimp, and squid
- Cereals, including brown rice, oatmeal, oats, buckwheat and 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: menus for every day
We offer a simple Food Designer for planning the right menus for each day. Select the size of the portions and the products, taking into account their individual energy consumption.
Breakfast
Start your metabolism with Breakfast. In the context of the first meal of the best Protein products, for example, Omelette, Sandwich with salmon or lean ham, and cheese plates. Necessarily add to the Breakfast of healthy carbohydrates and fiber, such as Toast made of black full-grain bread and a serving of fruit. And remember that it is better dinner, skip Breakfast.
Between meal
Small frequent meals help control blood sugar levels. So be sure to take a break for a healthy snack. For example, soft handful of nuts, yogurt with granola or banana.
Lunch
A healthy lunch is a mixture of proteins and carbohydrates. Products, the energizes rich in complex carbohydrates, and to increase efficiency. Great lunch — salmon or chicken on rye bread with vegetables or dairy products with low fat content. You can also lunch soup with beans and rye bread.
Between meal
To hold out until dinner, refreshment handful of dried fruit, seeds or nuts. Still a variant — a pulley of a bitter or dark chocolate. Soak up low-calorie dishes, such as apples or bananas.
Dinner
The dinner also has the right to existence. You combine proteins, fats and fibre at the end of the day. For example, cooking chicken fillet stuffed with mushrooms, vegetables, or salmon, Sardine, squid and serve them with the fried vegetables or a fresh salad, seasoned with linseed or olive oil. Alternative brown rice, Quinoa, or pasta side dishes —
Healthy dinner — a mixture of protein and carbohydrates.
Recipes for proper nutrition
Protein-pankejki for Breakfast
Ingredients:
- 200 ml cream
- 1 egg
- 200 G Spinach
- 170 G Buckwheat Flour
- 1 Teaspoon Of Baking Powder
- A Pinch Of Red Pepper
- Olive oil for frying
Preparation:
- Put the spinach in a colander and cover with boiling water. Mix the cream and the egg in a separate bowl. Pour the water from the spinach and beat stir it together with the eggs and the cream is smooth.
- Place all the ingredients dry and 1 teaspoon of salt in a bowl and gradually add the pureed spinach. If possible, the mixture is too thick, add a little water to the state of the liquid test.
- Heat a frying pan over medium heat, cook pancakes until the bubbles. Serve with a poached egg.
Open Sandwich with chicken for lunch
Ingredients:
- 2 chicken breast without skin
- 1 Teaspoon Sunflower Oil
- Salad
- 2 tablespoons of Greek yogurt
- 1 tablespoon grated Parmesan cheese
- 1 teaspoon of fresh lemon juice
- 2 Thick Slices Of Bread
- 1 small clove of garlic
Preparation:
- Heat up a pan. RUB the chicken with oil, season with salt and pepper and throw them in the pan for 7 minutes to readiness.
- Further, the lettuce leaves will tear. Mix the yogurt, Parmesan, lemon juice with 1 tablespoon of water.
- Fry bread and RUB it with garlic and pour the Sauce.
- Cut the chicken breast diagonally and place the slices on crisp salad Toast. At the end pour the Sauce.
Chicken with crispy crumbs for dinner
Ingredients:
- 4 chicken breast without skin
- 2 Thick Slices Bread, Whole-Grain Bread
- 2 teaspoons dried herbs
- 400 G chopped tomatoes
- 1 clove of garlic
- 1 Teaspoon Balsamic Vinegar
- 2 Teaspoons Of Tomato Paste
- 350 G frozen green beans
- A Handful Of Parsley
Preparation:
- Preheat the oven to 190 degrees. Share you halve the chicken Breasts and open them. Next you throw them in the oven.
- Then whisk the bread to crumbs and mix with herbs. Mix the tomatoes with the garlic, vinegar, and tomato-mashed potatoes. Spread the Sauce over the chicken and sprinkle bread crumbs.
- More shell bake for 20-25 minutes, until the chicken is soft.
- Cook the beans until they are soft and serve it with chicken.