How to start eating right?Detailed instructions on how to get to proper nutrition and make a menu for every day.
Proper nutrition for weight loss for every day - where to start?Detailed manual with menu, recipes and conditions for proper nutrition.
Proper eating conditions
What is the right nutrition and what you should remember while planning a healthy menu.
Eat vitamins
Many worry that they do not receive the right amount of vitamins and begin to absorb various supplements and multivitamins without doctors.Remember that only a medical examination will help you understand what you are missing.In addition, excess vitamins can hurt.So it is better to get vitamins and useful minerals not from tablets, but from food.A diet of whole grains, vegetables and fruits will provide the body with everything you need in an adequate amount.
Refuse the packaged juice
It seems to us that juice is part of proper nutrition in the home.However, the packaged fruit nectar is more harmful than useful because of the high sugar content.Many types of fruit juices contain high concentration sugar that is difficult to cope with.Refuse the juices in the packages as part of the proper diet for weight loss and rely on whole fruits.After all, they are saturated with nutrients and antioxidants.
Eat fat
Proper nutrition for women is not fat rejection.Of course, there are fats, but there are also beneficial for our body.Not only do they take advantage, they also play an important role in protecting the internal organs and maintaining a healthy temperature.Also, vitamins A, D, E and K are absorbed by the body only with fat.Limit the consumption of trans and saturated fats that increase cholesterol.And add unsaturated fat to proper nutrition for each day."Good" fats reduce the level of bad cholesterol and have a beneficial effect on the functioning of the heart.Main products with unsaturated fat:
- Avocado
- Seeds
- Fish
- Soy bean
- Flaxseed
- Olive oil
Eat natural food
What is natural useful food?Fruits, vegetables, whole grains without excessive processing.When processing, manufacturers add sugar, sodium, carbohydrates and fats, which is very harmful to the body.
Eat carbohydrates
Proper nutrition for weight loss - do you need carbohydrates?For sure!But it is important to understand what specific carbohydrates you eat.The best sources of carbohydrates are raw whole grains, fruits and vegetables.White bread, high -degree products and baking products are unhealthy sources.They contribute to weight gain.
Use salt
Salt is not a white death as it is usual to think.Sodium also has a positive effect on the body at the right dose.Salt regulates healthy blood pressure, but the high level of sodium in the blood increases it.Just refuse high -treatment products where a huge amount of salt is added.Within the proper home meal for women, the recommended daily dose of sodium is less than 1500 mg.But it is better to individually adjust the dose with your doctor.
Drink a lot of water
Water is a necessary part of proper nutrition for weight loss and a healthy life.Water is contained in every organ, tissues and cells of our body.Without fluid, 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 vegetarian, then do not hesitate to add red meat to the diet, but in small portions.Be careful with the red meat for the meat of meat can provoke diabetes, cancer and cardiovascular disease.
Refuse fast food
Fast food fans should think that uneven food harms the body in the long run.Today you feel good and after ten years of regular use of "quick" food you can have health problems, including diabetes, heart disease and high pressure.Decide the passion for freezing potatoes and generally for fast food and replace it with a passion for the number of fruits and vegetables in your diet.The body will say thank you.
Read the composition of the products
Sounds a little boring, but health is simply not given.Download apps where you can find information about the most harmful additives, substitutes and preservatives.Make a conscious choice and understand the products you eat.
Eat in small portions
Proper diet for weight loss for each day is a balanced diet without overeating.Eat in small portions that will provide you with the desired amount of energy and nutrients.
Pamper yourself with your favorite dishes
Sounds tempting, what is the catch?It is perfectly normal to pamper yourself 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.
Do not refuse breakfast
Breakfast is an important part of proper home meals for women.Get up early in the morning and slowly enjoy a healthy breakfast.Breakfast is unhealthily unhealthily quick snacks during the day.
Do not eat low fat products
Don't be fooled!Processed low -fat products most often contain more salt and sugar to compensate for the taste.Dairy products without fat also do not benefit.
Eat fiber
The soluble fiber in barley, oatmeal, apples and beans reduce the level of "bad" cholesterol.Ten grams of fiber a day will help reduce the overall cholesterol level, which will improve the condition of the body.Eat oatmeal with fruit fruit to recharge with useful fiber throughout the day.
Products with proper nutrition
Proper nutrition for weight loss for each day includes different products:
- Fruits and fruits, including avocado, bananas, oranges, blueberries, strawberries and apples
- Eggs
- Meat, including beef, chicken, turkey and lamb
- Nuts and seeds, including almonds, coconuts and hazelnuts
- Vegetables, including asparagus, cabbage, sweet pepper, carrots, potatoes, broccoli, cucumbers, tomatoes and onions
- Fish and seafood, including sardine, molluscs, crabs, tuna, trout, shrimp and squid
- Cereals, including brown rice, oatmeal, Hercules, buckwheat and film
- 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: menu for every day
We offer a simple food designer to plan the right menu for every day.Choose the size of portions and products, taking into account your individual daily calorie.
Breakfast
Put your metabolism using breakfast.As part of the first meal, it is better to eat protein products, such as omelette, sandwich with salmon or lean ham, and dairy dishes.Be sure to add useful carbohydrates and fiber for breakfast, such as a toast of black whole grain bread and a portion of fruit.And remember that it is better to miss dinner than breakfast.
Breakfast
Small frequent portions help control blood sugar.So be sure to pause for a healthy breakfast.For example, strengthen 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 loaded with energy and increased performance.A great option for lunch is salmon or chicken on rye bread with vegetables or dairy products with a low fat content.You can also dine with beans and rye soup.
Breakfast
To hold on to dinner, strengthen a handful of dried fruits, seeds or nuts.Another option is a slice of bitter or dark chocolate.Stock low -calorie snacks, such as apples or bananas.
Dinner
Dinner also has the right to exist.Combine proteins, fats and fiber at the end of the day.For example, prepare chicken fillet stuffed with vegetables or salmon, sardine, squid and serve them with roasted vegetables or fresh salad, tucked with underwear or olive oil.Alternative garnishes - brown rice, film or pasta
A healthy dinner is a mixture of proteins and carbohydrates.
Recipes for eating
Protein pancakes for breakfast
Ingredients:
- 200 ml of cream
- 1 egg
- 200 g spinach
- 170 g of buckwheat flour
- 1 teaspoon baking powder powder
- Pepper
- Olive oil
Preparation method:
- Put spinach in a gavgir and pour boiling water.Mix cream and egg in a separate bowl.Pour the water from the spinach and drive it with eggs and cream to a homogeneous mass.
- Put all the dry ingredients and 1 teaspoon salt in a bowl and gradually add spinach mashed potatoes.If you get too thick the mixture, add some water to the condition of the liquid dough.
- Heat the pan and prepare the pancakes to the appearance of the bubbles over medium heat.Serve with an egg-pasta.
Open chicken sandwich for lunch
Ingredients:
- 2 skinless chicken breasts
- 1 teaspoon of sunflower oil
- Salad leaves
- 2 tbsp Greek yogurt
- 1 tablespoon grated parmesan
- 1 teaspoon fresh lemon juice
- 2 thick breads
- 1 small clove of garlic
Preparation method:
- Heat the pan.Adjust the chicken with oil, season it with salt and pepper and throw it in the pan for 7 minutes until cooked.
- Then beat the salad leaves.Mix yogurt, parmesan, lemon juice with 1 tablespoon of water.
- Fry the bread and rub it with garlic and pour the sauce.
- Cut the chicken breasts diagonally and place the pieces on top of the salad leaves.Pour the sauce at the end.
Chicken with crunchy crumbs for dinner
Ingredients:
- 4 skinless chicken breasts
- 2 thick slices of bread made of non -enfianized flour
- 2 teaspoons of dried herbs
- 400 g of sliced tomato
- 1 clove of garlic
- 1 teaspoon balsamic vinegar
- 2 teaspoon tomato puree
- 350 g of frozen green beans
- A handful of parsley
Preparation method:
- Preheat the oven to 190 degrees.Divide the chicken breasts in half and open.Then throw them in the oven.
- Then beat the bread to the crumb and stir with greenery.Mix tomatoes with garlic, vinegar and tomato paste.Dip the sauce on the chicken and sprinkle with bread crumbs on top.
- Then bake the dish for 20-25 minutes until the chicken is soft.
- Boil the beans until cooked and serve it with chicken.