How to start eating well?Detailed instructions on how to get to correct power supply and make a menu for each day.
Proper nutrition for weight loss for each day - where to start?A detailed guide with a menu, recipes and conditions of proper nutrition.
Adequate nutritional conditions
What is proper nutrition and what you need to remember during the planning of a healthy menu.
Eats vitamins
Many are concerned about not receiving the right amount of vitamins and begin to absorb various additives and multivitamin without doctors.Remember, only a medical examination will help to understand what you miss.In addition, excess of vitamins can damage.So it is better to get vitamins and minerals useful not from the tablets, but from food.A whole wheat diet, vegetables and fruit will provide the body with everything necessary in adequate quantities.
Refuse the packaged juice
It seems to us that the juice is part of correct domestic nutrition.However, the nectar of the packaged fruit is more harmful than useful due to the high sugar content.Many types of fruit juices contain high concentration sugar, with which the body is difficult to face.Refuse fruit juices in packages as part of the correct feeding for weight loss and rely on whole fruit.After all, in turn they are saturated with useful and antioxidant substances.
Eat Grassi
Proper nutrition for women is not a refusal of fats.Of course, there are fatty fats, but there are also useful for our body.Not only do they benefit, but also play an important role in the protection of internal organs and in maintaining a healthy temperature.In addition, vitamins A, D, E and K are absorbed by the body only with fat.Limit the consumption of trance and saturated fats that increase cholesterol.And add unsaturated fats to the correct diet for each day.The "good" fats reduce the scarce cholesterol level and favorably influence the functioning of the heart.Basic products with unsaturated fats:
- Avocado
- Seed
- Fish
- Soy beans
- Flax seed oil
- Olive oil
Eat natural food
What is natural useful food?Fruit, vegetables, whole grains without excessive transformation.During the processing, the producers add sugar, sodium, carbohydrates and fats, which is very harmful to the body.
Eat carbohydrates
Adequate nutrition for weight loss: do you need carbohydrates?Certainly!But it is important to understand which specific carbohydrates eats.The best sources of carbohydrates are whole raw, fruit and vegetable cereal.White bread, high degree products and baked goods are unhealthy sources.They are the ones who contribute to weight gain.
Mine uses salt
Salt is not a white death, as it is customary to think.Sodium also positively affects the body in the correct dosage.The salt regulates healthy blood pressure, but a high level of sodium in the blood increases it.Just refuse the products with a high degree of processing, in which a huge amount of salt is added.In the framework of correct domestic nutrition for women, the recommended sodium dose of sodium is less than 1500 mg.But it is better to individually adjust the dose with the doctor.
Drink a lot of water
Water is a necessary part of the correct diet for weight loss and a healthy life.The water is contained in each 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 a vegetarian, feel free to add red meat to the diet, but in small portions.Be careful with the exit of red meat can cause diabetes, cancer and cardiovascular diseases.
Refuse fast food
Fast food fans should think about health -free food damages the long -term body.Today you feel well and after ten years of regular use of "fast" foods, you may have health problems, including diabetes, heart disease and high pressure.Remove the passion for frozen potatoes and in general for fast food and replace it with a passion for the number of fruit and vegetables in your diet.The body will tell you thanks.
Read the composition of the products
It seems a little boring, but health is not given.Download applications in which you can find information on additives, substitutes and more harmful preservatives.Make a conscious choice and understand the products you eat.
Eat in small portions
Proper nutrition for weight loss for each day is a balanced diet without eating too much.Eat in small portions that will provide you with the desired quantity of energy and beneficial substances.
Pampered with your favorite dishes
It seems tempting, what is the problem?It is completely normal to pamper yourself with pizza or dessert.The most important thing is to know the measure.In addition, try to "protect" the delicious ones, for example, choose a pizza bacon.
Don't refuse breakfast
Breakfast is an important part of adequate domestic nutrition for women.Get up early in the morning and slowly enjoy a healthy breakfast.The refusal of breakfast is poor quick snacks during the day.
Do not eat low fat products
Don't deceive yourself!The low -transformed fat products, very often, contain more rooms and sugar to compensate the taste.Lactiero -seari without fat products also benefit from it.
Eat fiber
Soluble fiber in barley, oatmeal, apples and beans reduces the level of "bad" cholesterol.Ten grams of fiber a day will help to reduce the overall level of cholesterol, which will improve body conditions.Eat oatmeal with fruit for breakfast to recharge with fibers useful for the whole day.
Products of proper nutrition
Proper nutrition for weight loss for each day includes a variety of products:
- Fruits and berries, including avocado, bananas, oranges, blueberries, strawberries and apples
- Egg
- Meat, including beef, chicken, turkey and lamb
- Walnuts and seeds, including almonds, coconut, walnuts and hazelnuts
- Vegetables, including asparagus, cabbage, sweet pepper, carrots, potatoes, broccoli, cucumbers, tomatoes and onions
- Fish and seafood, including Sardine, molluscs, crabs, tuna, trout, prawns and squid
- Cereals, including full rice, oatmeal, Hercules, buckwheat and movies
- Legumes, including green beans, red and white beans
- Lattiero -Caseari products, including milk, yogurt, cheese
- Apple cider vinegar
- Dark chocolate
Adequate nutrition for women: menu for each day
We offer a simple food designer to plan the correct menu for each day.Choose the size of portions and products taking into account your single daily calorie.
Breakfast
Perform the metabolism using breakfast.As part of the first meal, it is better to eat protein products, for example an omelette, a sandwich with salmon or lean ham, as well as dairy dishes.Make sure to add useful carbohydrates and fibers for breakfast, for example a toast of whole black bread and a portion of fruit.And remember that it is better to skip dinner than breakfast.
Snack
Small frequent portions help to control blood sugar.So make sure you take a break for a healthy snack.For example, strengthen a handful of walnuts, yogurt with mussels or a banana.
Dinner
A healthy lunch is a mixture of proteins and carbohydrates.The saturated products of complex carbohydrates are loaded with energy and greater performance.An excellent option for lunch is salmon or chicken with rye bread with vegetables or dairy products -caseari with low fat content.You can also have dinner with the soup with beans and rye sandwich.
Snack
To resist dinner, strengthen a handful of fruit, seeds or dried walnuts.Another option is a slice of bitter or dark chocolate.Stock up with low calorie snacks, 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 a chicken fillet stuffed with vegetables or salmon, Sardine, squid and serve them with baked vegetables or fresh salad, hidden with linen or olive oil.Alternative card - full rice, movies or pasta
A healthy dinner is a mixture of proteins and carbohydrates.
Adequate nutritional recipes
Protein pancake for breakfast
Ingredients:
- 200 ml of cream
- 1 egg
- 200 g of spinach
- 170 g of buckwheat flour
- 1 teaspoon of powder cooking
- A pinch of paprika
- Olive oil for frying
Preparation method:
- Put the spinach in a colander and pour boiling water.Mix the cream and egg in a separate bowl.Pour the water from the spinach and drive it together with eggs and cream to a homogeneous mass.
- Put all the dry ingredients and 1 teaspoon of salt in a bowl and gradually add the puree from the spinach.If you become too often the mixture, add some water to the state of the liquid dough.
- Heat the pan and prepare the pancakes for the appearance of bubbles over medium heat.Serve with a egg paste.
Open Sandwich with chicken for lunch
Ingredients:
- 2 leather -free chicken breasts
- 1 teaspoon of sunflower oil
- Salad leaves
- 2 tablespoons of Greek yogurt
- 1 tablespoon of grated Parmesan
- 1 teaspoon of fresh lemon juice
- 2 thick bread
- 1 small garlic nail
Preparation method:
- Heat the pan.Skit the chicken with oil, share it with salt and pepper and throw it in the pan for 7 minutes until cooking.
- Subsequently, break the leaves of the salad.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 breast diagonally and put the pieces on the toast above the exhausted leaves.Pour the sauce in the end.
Chicken with crunchy crumbs for dinner
Ingredients:
- 4 leather -free chicken breasts
- 2 slices of thick bread made of non -inflamed flour
- 2 teaspoons of dry herbs
- 400 g of chopped tomato
- 1 clove of garlic
- 1 teaspoon of balsamic vinegar
- 2 teaspoons of tomato
- 350 g of frozen green beans
- A handful of parsley
Preparation method:
- Heat the oven at 190 degrees.Divide the chicken breasts halfway and open.Then, throw them in the oven.
- Then beat the bread in the crumb and mix with the vegetables.Mix the tomatoes with garlic, vinegar and tomato puree.Scroll the sauce along the chicken and sprinkle with bread crumbs above.
- Then, cook the plate for 20-25 minutes, until the chicken becomes soft.
- Boil the beans until cooking and serve with chicken.