How to start eating right? Detailed instructions on how to come to a correct diet and to make menu for each day.
Proper nutrition for weight loss every day — where to start? Detailed guide with menus, recipes and a proper diet.
Conditions proper nutrition
What is proper nutrition and what you need to remember while planning a healthy menu.
Eat vitamins
Many worry about not getting the right amount of vitamins, and begin to absorb the various supplements and multivitamins without the doctor's prescription. Remember, only a medical checkup will help you understand what you are missing. Moreover, the excess vitamins can harm. So it is better to get vitamins and minerals not from tablets, and from food. A diet of whole grains, vegetables and fruits provide the body with all the necessary in adequate amounts.
Discard packaged juice
It seems to us that the juice is part of a proper domestic supply. However, the packaged fruit nectar is more harmful than helpful because of the high sugar content. Many types of fruit juices contain sugar in high concentration, with which the body is difficult to handle. Discard the juices in the packages in the proper nutrition for weight loss and opt for whole fruits. They, in turn, rich with nutrients and antioxidants.
Eat fats
Proper nutrition for women is not a rejection of fat. Of course, there are fat harmful, but there are useful for our body. They do not just benefit, but also play an important role in protecting internal organs and maintaining a healthy temperature. Vitamins A, D, E and K absorbed by the body only with fat. Limit your intake of TRANS and saturated fats, which raise cholesterol levels. And add unsaturated fats in proper nutrition for each day. "Good" fats reduce bad cholesterol and have a beneficial effect on the heart. Basic foods with unsaturated fats:
- Avocado
- Seeds
- Fish
- Soy beans
- Flaxseed oil
- Olive oil
Eat natural food
What is natural healthy food? Fruits, vegetables, whole grains without excessive processing. During processing, manufacturers add sugar, sodium, carbohydrates and fats that are very harmful to the body.
Eat carbohydrates
Proper nutrition for weight loss — need carbs? Of course! But it is important to know what you eat carbohydrates. The best sources of carbohydrates — unprocessed whole grains, fruits and vegetables. White bread, products with high degree of processing and baking unhealthy sources. They contribute to weight gain.
In moderation use salt
Salt is not white death, as is commonly thought. Sodium also has a positive effect on the body in the right dosage. Salt regulates healthy blood pressure, but high levels of sodium in the blood increases. Just don't use products with a high degree of processing, which add a huge amount of salt. Under the right homemade food for women the recommended daily intake of sodium less than 1500 mg. But it is better to individually adjust the dose with your doctor.
Drink plenty of water
Water is a necessary part of proper nutrition for weight loss and a healthy life. Water is in every organ, tissues and cells of our body. Without fluids we will not be able to maintain a normal body temperature, protect the spinal cord and lubricate the joints.
Eat red meat
If you are a vegetarian, feel free to add in the diet red meat, but in small portions. Be careful with red meat — the excess can provoke diabetes, cancer and cardiovascular disease.
Abstain from fast food
A lover of fast food it is worth considering — unhealthy food harms the body in the long run. Today you are well, and in ten years of regular consumption of fast food may health problems, including diabetes, heart disease and high blood pressure. Busting a passion for French fries and General fast food, and replace it with the fascination of fruits and vegetables in your diet. The body will thank you.
Read the composition of products
Sounds a bit boring, but the health reason is given. Download app where you can find information about the most harmful additives, substitutes and preservatives. Make informed choices and understand the foods you eat.
Eat small portions
Proper diet for weight loss for each day is a balanced diet without overeating. Eat small portions, that will provide you with the right amount of energy and nutrients.
Indulge in your favorite dishes
Sounds tempting, what's the catch? It's okay to treat yourself to a pizza or desserts. The most important thing — to know the measure. Also, try to "protect" the Goodies, for example, to choose for pizza bacon.
Don't give up on Breakfast
Breakfast is an important part of proper home food for women. Get up in the morning early and slowly enjoy a healthy Breakfast. The rejection of the Breakfast is quick unhealthy snacks throughout the day.
Do not eat low fat foods
Don't be fooled! Processed low fat foods often contain more salt and sugar to compensate for taste. Dairy products without fat are also useful.
Eat fiber
Soluble fiber in barley, oatmeal, apples and beans lowers "bad" cholesterol. Ten grams of fiber a day will help to reduce total cholesterol and improve health. Eat oatmeal for Breakfast with fruits to get a useful fiber for the day.
Products nutrition
Proper diet for weight loss for each day includes a variety of products:
- Fruits, 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, including Sardinia, clams, crabs, tuna, trout, shrimp and squid
- Grains, 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 diet for women menu every day
We offer a simple food designer for proper planning of the menu for each day. Choose the portion size and products tailored to their individual daily energy intake.
Breakfast
Start metabolism with Breakfast. The first meal is better to eat protein products like scrambled eggs, a sandwich with salmon or lean ham and also dairy food. Be sure to add to Breakfast, useful carbohydrates and fiber, like toast out of a black whole wheat bread and a serving of fruit. And remember that it is better to skip dinner than Breakfast.
Snack
Small, frequent meals help control blood sugar levels. So be sure to pause for a healthy snack. For example, to support a handful of nuts, yogurt with granola or bananas.
Lunch
A healthy lunch is a mixture of proteins and carbohydrates. Foods rich in complex carbohydrates, provide energy and increase efficiency. Great lunch — salmon or chicken on rye bread with vegetables or dairy products low in fat. Lunch soup with beans and rye bread.
Snack
To hold you over until dinner, back a handful of dried fruit, seeds or nuts. Another option is a slice of bitter or dark chocolate. Stock up on low calorie treats such as apples or bananas.
Dinner
Dinner also has a right to exist. Combine proteins, fats and fiber at the end of the day. For example, cook a chicken fillet stuffed with vegetables or salmon, sardines, squid and serve them with roasted vegetables or a fresh salad, dressed with flax or olive oil. Alternative side dishes — brown rice, quinoa or pasta
Healthy dinner is a mixture of proteins and carbohydrates.
Recipes
Protein pancake 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 boiling water. Mix cream and egg in a separate bowl. Pour the spinach water, and whisk it with the eggs and cream until smooth.
- Place all the dry ingredients and 1 teaspoon salt in a bowl and gradually add the puree of spinach. If it's too thick mixture, add a little water to liquid test.
- Heat a pan and on medium heat cook pancake until bubbles. Serve with a poached egg.
Open sandwich with chicken for lunch
Ingredients:
- 2 chicken Breasts without skin
- 1 teaspoon sunflower oil
- Lettuce
- 2 tablespoons Greek yogurt
- 1 tablespoon grated Parmesan
- 1 teaspoon fresh lemon juice
- 2 thick slices of bread
- 1 small clove of garlic
Method of preparation:
- Preheat the frying pan. RUB the chicken with oil and season it with salt and pepper and toss in the pan for 7 minutes until tender.
- Next, tear the lettuce leaves. Combine the yogurt, Parmesan, lemon juice with 1 tablespoon of water.
- Grill the bread and RUB it with garlic and pour the sauce.
- Slice the chicken Breasts diagonally and place slices on toast, top with lettuce. At the end pour the sauce.
Chicken with 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 of garlic
- 1 teaspoon balsamic vinegar
- 2 teaspoons tomato puree
- 350 g frozen green beans
- A handful of parsley
Method of preparation:
- Preheat the oven to 190 degrees. Divide chicken Breasts in half and open. Then throw them in the oven.
- Then whisk the bread crumbs and mix with greens. Mix tomatoes with garlic, vinegar and tomato puree. Spread sauce on chicken and sprinkle with breadcrumbs.
- Next, bake the dish for 20-25 minutes, until the chicken is tender.
- Cook beans until tender and toss them with the chicken.