How to start a good nutrition? Detailed instructions on how to a proper diet as well as to the menu each day.
Proper nutrition for weight loss, every day — where to start? A detailed guide to the menus, recipes, as well as the proper diet.
Conditions proper nutrition
What is the proper nutrition, or what you need to remember when planning a healthy menu.
Eat vitamins
Many worry that they don't get the correct amount of vitamins, and will begin to absorb the various nutritional supplements, multivitamins without the doctor's prescription. Remember, only a medical checkup will help you understand what's missing. In fact, excessive vitamins can be harmful. So it is better to get vitamins, minerals, pills, and food. The diet, whole grains, vegetables, fruits, for the organization of all the necessary in the correct amounts.
Throw out cans of fruit juice
It seems to us that the juice is a part of a proper domestic supply. However, the packed fruit nectar is more harmful than useful, because of the high sugar content. Many fruit juices also contain sugar in high concentration of which the body is difficult to handle. Discard the juice left in the packs, proper nutrition, weight loss, opt for whole fruit. After all, they're full of nutrients and antioxidants.
Eat fats
Proper nutrition for women is not a rejection of fat. Of course, there are fat harmful, but are useful for the organization. Not only benefits, but also play an important role in protecting the internal organs, as well as maintaining a healthy temperature. Vitamins A, D, E and K are absorbed by the body just fat. Limiting the intake of TRANS saturated fats which increase the cholesterol levels. And to add the unsaturated fats, the proper nutrition every day. The "good" fats reduce the bad cholesterol and beneficial effect on the heart. Basic foods for unsaturated fats:
- Avocado
- You
- Fish
- The soy beans
- Flaxseed oil
- Olive oil
Eat organic food
What is the natural, healthy food? Fruits, vegetables, whole grains, without excessive processing. During processing, manufacturers add sugar, sodium, carbohydrates, fats, which are very harmful to the body.
Eat carbs
The proper nutrition weight loss — do carbohydrates? Well, of course! But it is important to understand what exactly the carbs you eat. The best sources of carbohydrates — unprocessed whole grains, vegetables, fruits. White bread, products with high degree of processing, and the baking unhealthy sources. Contribute to weight gain.
In moderation use salt
The salt is not white death, than is usually thought. Sodium also has a positive effect on the body the correct dosage. Salt regulates healthy blood pressure, but high sodium levels in the blood increases it. I just don't use products with a high level of processing, which add a huge amount of salt. The homemade food, in the case of women the recommended daily sodium intake less than 1500 mg. But it is better to individually adjust the dose of your doctor.
Drink a lot of water
Water is an essential part of good nutrition, weight loss, healthy lifestyle. The water to all organs, tissues, cells of the body. Without fluids we will not be able to maintain normal body temperature, protect the spinal cord, and lubricate the joints.
Eat red meat
If you're a vegetarian, feel free to add in your diet red meat, but in small doses. Be careful with red meat — the excess can trigger diabetes, cancer and cardiovascular disease.
Refrain from the fast food restaurant
A lover of fast food, it is worth considering — junk food harm the body long term. Today, in fact, ten years ago, regular consumption of fast food to health problems, including diabetes, heart disease and high blood pressure. Bust of a passion, the fries and general fast food, and replace it with the magic of the fruits and vegetables in your diet. The body will thank you.
Read the product composition of
A little boring, but the health reasons given. Download the app, which information you find most harmful additives, substitutes, and preservatives. Informed decisions and understand the foods you eat.
Eat smaller portions
Proper diet for weight loss, every day a balanced diet without overeating. Eat small portions, that will provide you with the appropriate amount of energy, nutrients.
Treat yourself to your favorite foods
Sounds tempting, what's the catch? It's completely normal to indulge yourself a pizza, or desserts. The most important thing— to know the measure. In addition, try to "protect" snacks, such as pizza bacon.
Don't give up on Breakfast
Breakfast is an important part of the proper home food, for women. In the morning wake up early and slowly enjoy the healthy breakfast. The rejection of the Breakfast quick, unhealthy meals throughout the day.
I don't eat low-fat foods
Don't be fooled! Processed low-fat foods often contain more salt and sugar to compensate the taste. Dairy products, fat without you are not going to do anything.
Eat fiber
Soluble fiber in barley, oatmeal, apples, beans reduces the "bad" cholesterol. Ten grams of fiber a day to help reduce the total cholesterol level, which improves the condition of the body. Oatmeal for Breakfast, fruit to a useful optical fibres for the day.
Products nutrition
Proper diet for weight loss, each day includes different products:
- Fruits, including avocado, banana, orange, blueberry, strawberry, apple
- Eggs
- Meat, including beef, chicken, Turkey, lamb
- Nuts, seeds, including almond, coconut, peanut, walnut, and
- Vegetables, including asparagus, cabbage, peppers, carrots, potatoes, broccoli, cucumbers, tomatoes, onions
- Fish, seafood, including sardines, shellfish, shrimp, tuna, trout, shrimp and squid
- Grains, including brown rice, oatmeal, oats, buckwheat, quinoa
- Legumes, including green beans, red and white beans, lentils
- Dairy products, including milk, yogurt, cheese
- Apple cider vinegar
- Dark chocolate
Proper diet for women menu every day
We offer a simple food, designer planning the appropriate menu every day. Select the portion size of products tailored to individual's daily energy intake.
Breakfast
Start metabolism in the Morning. The first meal is better to eat protein products like scrambled eggs sandwich with salmon or lean ham in food, dairy products. Be sure to add to your Breakfast, helpful carbohydrates, and fiber than the toast is a black whole grain bread and a serving of fruit. Don't forget that it is better to skip dinner than Breakfast.
Snack
Small, frequent meals help regulate blood sugar levels. So be sure to break a healthy snack. For example, reward yourself a handful of nuts, yogurt cereal or a banana.
Lunch
The healthy lunch is a mixture of proteins, carbohydrates. Foods rich in complex carbohydrates, the energy, and increasing efficiency. Big lunch — salmon or chicken, rye bread, vegetables, or dairy products low fat content. Lunch soup, beans, rye bread.
Snack
To hold until dinner, enjoy a handful of dried fruit, seeds. Another option is a slice of bitter or dark chocolate. The warehouse low-calorie treats, such as apples or bananas.
Dinner
The dinner also has the right to exist. Combine the proteins, fats, and fiber, at the end of the day. For example, cook a fillet of chicken stuffed with vegetables, or the salmon, sardine, squid, and serve it with roasted vegetables or fresh salad, dressed with flax or olive oil. Alternative side dishes — brown rice, cereals or pasta
Healthy dinner a mixture of proteins, carbohydrates.
Recipes
Protein pancakes for Breakfast
Ingredients:
- 200 ml cream
- 1 egg
- 200 g spinach
- 170 g buckwheat flour
- 1 teaspoon baking powder
- Pinch of paprika
- Olive oil for frying
Method of preparation:
- Place the spinach in a colander and pour hot water. Mix the cream and eggs in a separate bowl. Pour the spinach and water, then whisk the eggs and cream until smooth.
- Place the dry ingredients and 1 teaspoon salt in a bowl, then gradually add the raw spinach. If it's too thick mixture, add a little water to make a liquid test.
- Heat a frying pan over medium heat cook pancakes until bubbles. Serve it with a poached egg.
Open sandwich for lunch, chicken
Ingredients:
- 2 chicken breast without skin
- 1 teaspoon sunflower oil
- Lettuce
- 2 tbsp Greek yogurt
- 1 tablespoon grated Parmesan
- 1 teaspoon fresh lemon juice
- 2 thick slices of bread
- 1 small clove garlic
Method of preparation:
- Heat up the pan. RUB the chicken with oil and season them with salt, pepper, and throw it in the pan, for 7 minutes, until tender.
- The next, the tears, the salad. Mix the yogurt, Parmesan, lemon juice, 1 tablespoon of water.
- Grill the bread and rub with garlic, then pour in the sauce.
- Slice chicken breasts diagonally and place slices of toast on top of lettuce. In the end, pour the sauce.
Chicken crispy crumbs for dinner
Ingredients:
- 4 chicken breasts without skin
- 2 thick slices of wholemeal bread
- 2 teaspoons dried herbs
- 400 g chopped tomatoes
- 1 clove garlic
- 1 teaspoon balsamic vinegar
- 2 teaspoons tomato paste
- 350 g frozen green beans
- A handful of parsley
Method of preparation:
- Preheat the oven to 190 degrees. Divide chicken breast in half and open. Then throw them in the oven.
- Then whisk in the bread crumbs and mix the greens. Mix tomatoes, garlic, vinegar and tomato puree. Spread the sauce over the chicken, then sprinkle the breadcrumbs.
- Next, bake the meal for 20-25 minutes, until the chicken is soft.
- Cook beans until tender, and then throw them in the chicken.