How do you start eating well? For detailed instructions on how to get your diet and compose a menu for each day.
A balanced diet for weight loss for each day, where do you start? With a comprehensive menu guide, recipes and all the conditions for proper nutrition.
The conditions of a proper diet
What is a healthy diet and what you need to keep in mind when planning a healthy menu.
Eat your vitamins
Many people are concerned with, that you don't get the right amount of vitamins, and you will begin to cope with the various additives, and vitamin and without the revenue from the medical staff. Remember, only a medical examination can help you get an understanding of what you are missing. In addition, an excess of vitamins can cause harm. So, it is better to get the vitamins and minerals are beneficial, and not of the pills and the food. A diet of whole grains, fruits and vegetables will provide the body with everything that it is necessary, in appropriate amounts.
Avoid packed juice
It seems to us that it is the correct part of the home-cooked food. However, the packed fruit, nuts, nectar, more harmful than helpful, due to the high content of sugar in it. Many different types of fruit juices containing sugar in high levels of the organism, it is difficult to deal with. Avoid the juice from packets inside of an proper diet to lose weight and you place a bet on a piece of fruit. After all, they, in turn, is full of minerals and anti-oxidants.
Eat fat
Choosing the correct diet for women is not a denial of the right to the fat. It is, of course, are fat, are harmful to the species, but it is helpful for the body. They do not only bring benefits, but it also plays an important role in the protection of the internal organs, and in maintaining a healthy temperature. Also, The vitamins a, D, e, and K, are absorbed by the body only with the help of body fat. Limit your consumption of trans and saturated fats, which increase cholesterol levels. And to add to the unsaturated fats in the diet that is appropriate for each and every day. The "good" fats that reduce the level of bad cholesterol, and will favorably affect the working of the heart. The main products of unsaturated fats:
- Very nice
- The seeds
- The fish
- The soy bean
- Flax seed oil
- Olive oil
To eat a natural food
The one that is genuine, helpful to a food? Fruits, vegetables, and whole grains, with no excessive handling. During the processing, manufacturers add in sugar, sodium, carbohydrates, and fats, which is harmful to the body.
Eat carbs
A balanced diet for weight loss — do I need carbs? It's, of course! It is important to understand the carbohydrates that you eat. The best sources of carbohydrates — unprocessed whole grains, fruits, and vegetables. White bread, products with high degree of processing and cooking — all of the sources. They are the ones who contribute to weight gain.
As far as a coma, with salt
The salt is not white in the death, as is often thought. Sodium also has a positive effect on the body, in the correct dosage. The salt regulates a healthy blood pressure, but the high level of sodium in the blood, it increases it. You simply eliminate the use of products and services with a high degree of processing, where it will add a huge amount of salt. The inside of the right home for energy for women, the recommended daily intake of sodium to less than 1500 mg. But it is best to individually adjust the dose of your doctor / physician.
Drink a lot of water
Water is an essential part of a healthy diet for weight loss and a healthy lifestyle. The water that is contained in each and every organ, tissue and cell in the body. Without the net, you will not be able to maintain the normal temperature of the body, protect the spinal cord, and lubricate the joints.
Eating red meat
If you are a vegetarian, please feel free to add it to a diet of red meat, but in very small portions. Be careful with the red meat — too much may lead to diabetes, cancer, and heart disease.
Avoid fast food
A lover of fast food, it's worth thinking about — junk food affect your body in the long run. Today, you are as well, and after ten years of regular use "quick" to eat well, they may have health problems, including diabetes, heart disease and high blood pressure. About passion-on-potato-chips-and, in general, to fast food, and replace it with a passion, the amount of fresh fruits and vegetables in your diet. Your body will thank you.
Read the composition of the product
You will hear a little bit of a hassle, but health care is not a given. To download the app, where you can find information about the most dangerous food additives, substitutes, preservatives. To make an informed choice and understand the products that you eat.
Eat small portions
A balanced diet for weight loss each and every day, it is a well-balanced diet, without excesses. Eat smaller meals, it is going to ensure that you adjust the amount of energy and nutrients.
Treat yourself to your favorite foods
It looks good, what's the catch? It is perfectly normal to be able to get enough for a pie or a dessert. The most important thing — to know the measure. In addition to this, to try and protect the candy, for example, to choose for a pizza in bacon.
Don't give up on coffee in the morning
Breakfast: an important part of the proper home of the power of women. Get up early in the morning, and, slowly, you can enjoy a hearty breakfast. An exemption from the breakfast it's unhealthy, quick snacks throughout the day.
Do not eat foods that are fat-free
Don't let that fool you! Processed food is fat-free, and often contain more salt and sugar to compensate for taste. Dairy products to fat-free also does not benefit any of them.
Eat fiber
After the fiber in the barley, oats, apples, vegetables will reduce the level of bad cholesterol. Ten grams of fiber per day can help reduce your total cholesterol, which in turn will improve the condition of your body. Eat at the breakfast this morning was oatmeal with fruit for you to recharge your useful fiber for the whole day.
The products of the proper diet
A balanced diet for weight loss for each day, include a wide range of products:
- Fresh fruits and berries, including avocados, bananas, oranges, grapes, strawberries, and apples
- Eggs
- Meat, including beef, chicken, turkey, lamb,
- Nuts and seeds, including almonds, coconut, pecans, and hazelnuts.
- Vegetables, including asparagus, cabbage, cauliflower, bell pepper, carrot, potato, broccoli, cucumber, tomato, and onion
- Fish and other seafood including sardines, clams, crab, tuna, trout, shrimp, and squid
- Grains, including rice, oat, oat, buckwheat, and quinoa
- Vegetables, including green beans, red and white beans, and lentils
- Milk and milk products, including milk, yogurt, and cheese
- Apple cider vinegar
- The dark chocolate
Proper nutrition for women: a menu for every day
We provide you with a simple square design to the planning of the menu for each and every day. To change the size of the portions and the products on the basis of an individual's daily energy intake.
Breakfast and lunch
Do your metabolism by breakfast in the morning. In the context of the first meal, it is best to eat foods that are rich in protein, such as, for example, in a omelet, in a sandwich with salmon or lean ham), as well as meals and of milk. Don't forget to add in the breakfast and the helpful carbohydrates, and fiber, and for example, it is the gift of the black of whole-wheat bread and a serving of fruit. And keep in mind that it is better to miss dinner than for breakfast.
Lunch
Little, frequent portions will help to control the sugar levels in the blood. So they will, necessarily, take a break for a snack. For example, take a small handful of nuts, yogurt with muesli or a banana.
Lunch
A healthy lunch is a mix of protein and carbohydrates. Foods that are rich in complex carbohydrates, boost energy, and enhance performance. A great choice for lunch — salmon or chicken, barley, bread, vegetables, or dairy products with low fat content. You can also eat the bean soup and rye, you quick.
Lunch
Just to make it through the dinner, take in a handful of dried fruit, seeds and nuts. The other option is based on the bitter or dark chocolate. Stock up on low-calorie snack, for example, apples or bananas.
Dinner
The hotel has the right to be there. Mix of proteins, fats, and fiber at the end of the day. For example, cook the chicken breast was stuffed with veggies, or salmon, sardines, squid, and put them in baked goods and with vegetables, or a salad with fresh fluid. flax or olive oil. Alternative side dishes — brown rice, quinoa, or pasta
A healthy dinner is a mix of protein and carbohydrates.
Recipes, healthy diet
The protein pancakes in the morning
Ingredients:
- 200 ml of heavy cream
- 1 egg
- 200 g of baby spinach
- 170 g all-purpose flour
- 1 teaspoon of baking powder
- A pinch of paprika
- Olive oil, for deep-frying
Method of preparation:
- Place the spinach in a colander and pour them into the boiling water. Stir in the sour cream and egg in a mixing bowl. Pour the water out of the spinach and add it along with the eggs and cream until a homogeneous mass.
- Then add all of the dry ingredients and 1 teaspoon salt in a bowl and gradually add the puree of spinach. If you are going to work out very thick, to mix it up, add a little bit of water, until the liquid in the test set.
- Heat up a frying pan and, over medium heat, cook the pancake until the appearance of the blisters. Serve it with a poached egg.
A chicken sandwich for lunch
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 tbsp of sunflower oil
- The leaves of the lettuce
- 2 tablespoons of Greek yogurt
- 1 tablespoon parmesan cheese, grated
- 1 tablespoon of freshly squeezed lemon juice
- 2 thick slices of a loaf of bread
- 1 small clove of garlic
Method of preparation:
- Heat up a frying pan. Rub the chicken with oil, season it with salt and pepper, and throw it in the frying pan, into the 7 minute preparation.
- Next, one leaf of romaine lettuce. Whisk together the yogurt, grated parmesan cheese, the juice of a lime with 1 tablespoon of water.
- Deep-fry the bread and rub with garlic and drizzle with the sauce.
- Slice the chicken breast diagonally and place the slices on a toast on top of lettuce leaves. At the end, drizzle with the sauce.
Chicken with a crunchy crumb for dinner
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 thick slices of bread-whole grain
- 2 teaspoons of dried herbs
- 400 g tomatoes, finely chopped
- 1 clove of garlic
- 1 teaspoon of balsamic vinegar
- 2 tablespoons of tomato puree
- 350 g of green beans, frozen
- A handful of parsley
Method of preparation:
- Pre-heat the oven to 190 degrees celsius. Split the chicken breasts in half and open it. Next throw it in the oven.
- Then, whisk in the bread until the crumb, and mix it with the green one. Stir in the tomatoes with the garlic, vinegar, and tomato puree. Spread the sauce over the chicken and sprinkle on top of bread crumb.
- Bake in the oven on a dish for 20 to 25 minutes, until the chicken is tender.
- Cook the beans until tender, and send it with the chicken.