How to start eating, right?Detailed instructions on how to come to the right nutrition and create a daily menu.
Proper nutrition for weight loss for every day - where to start?Detailed guides with the right menu, recipes and nutritional conditions.
A proper state of nutrition
What is the right nutrition and what you need to remember during healthy menu planning.
Eat vitamins
Many are worried that they do not receive the right amount of vitamins, and begin to absorb various additives and multivitamins without a doctor.Remember, only medical examinations will help to find out what you are lacking.In addition, excess vitamins can be dangerous.Therefore, it is best to get useful vitamins and minerals not from tablets, but from foods.The diet of cereals, vegetables and fruits will give the body with everything you need in sufficient quantities.
Rejected the packed juice
It looks like our juice is part of the right home nutrition.However, wrapped fruit nectar is more dangerous than useful because of the high sugar content.Many types of fruit juice contain high concentrated sugars, which are difficult to handle.Reject the juice in the package as part of the nutrition that is appropriate for weight loss and depends on overall fruits.After all, they, in turn, are saturated with useful ingredients and antioxidants.
Eating fat
Proper nutrition for women is not fat rejection.Of course, there are fat fats, but there are also useful for our body.They not only benefit, but 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 use of fat and saturated fats that increase cholesterol.And add unsaturated fat to the right nutrition for every day."Good" fat reduces poor cholesterol levels and has a good effect on liver function.Basic products with unsaturated fat:
- Avocado
- Seed
- Fish
- Soybean beans
- Hemp seed oil
- Olive oil
Eating a natural food
What is a natural useful food?Fruits, vegetables, cereals without excessive processing.When processing, manufacturers add sugar, sodium, carbohydrates and fats, which are very harmful to the body.
Eat carbohydrates
Proper nutrition for weight loss - do you need carbohydrates?Of course!But it's important to understand what specific carbohydrates you eat.The best sources of carbohydrates are raw cereals, fruits and vegetables.White bread, high products and baking products are unhealthy sources.Those who contribute to weight gain.
Using salt
Salt is not a white death, as usual to think about.Sodium also has a positive effect on the body in the right dose.Salt controls healthy blood pressure, but high levels of sodium in the blood increase.Only reject the product with a high level of processing, where a large amount of salt is added.In the framework of home nutrition for women, the recommended daily sodium doses are less than 1500 mg.But it is best to adjust the dose individually with the doctor.
Drink a lot of water
Water is a nutritional part for weight loss and healthy life.Water is contained in each organs, tissues and cells of our 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 are not a vegetarian, then do not hesitate to add red meat to the diet, but in small portions.Being careful with red meat diagnosis can cause diabetes, cancer and cardiovascular disease.
Rejecting fast food
Fast food enthusiasts should think unhealthy foods are harmful to the body in the long run.Today you feel good, and after ten years of "fast" food use, you may have health problems, including diabetes, heart disease and high stress.Destroy the spirit of frozen potatoes and generally for fast food, and replace them with a passion for the number of fruits and vegetables in your diet.The body will thank you.
Read the product composition
It sounds a bit boring, but health is not provided.Download applications where you can find information on the most dangerous additives, substitutes and preservatives.Make a choice and understand the product you eat.
Eat on a small portion
Proper nutrition for daily weight loss is a balanced diet without eating too much.Eat in small portions that will give you the amount of energy and ingredients you want.
Brush yourself with your favorite dish
It sounds teasing, what is the arrest?It's true -it's normal to pamper yourself with pizza or dessert.The most important thing is to know the size.In addition, try to "protect" delicious, for example, choose bacon for pizza.
Do not refuse breakfast
Breakfast is an important part of a home nutrition for women.Wake up in the morning earlier and slowly enjoy a healthy breakfast.Breakfast rejection is an unhealthy snack during the day.
Do not eat low products
Don't fool yourself!Products -low -processed products, most often, contain more salt and sugar to balance the taste.Fat dairy products are also unexpected.
Eat fiber
Soluble fibers in barley, oatmeal, apples and nuts reduce "bad" cholesterol levels.Ten grams of fiber a day will help reduce the overall level of cholesterol, which improves the body's condition.Eat oats with fruit for breakfast to recharge with useful fibers throughout the day.
The right nutrition product
Suitable nutrition for daily weight loss includes a variety of products:
- Fruits and berries, including avocado, bananas, oranges, blueberries, strawberries and apples
- Egg
- Meat, including beef, chicken, turkey and goat
- Nuts and seeds, including almonds, coconuts, walnuts and hazelnuts
- Vegetables -Short, including asparagus, cabbage, sweet pepper, carrots, potatoes, broccoli, cucumbers, tomatoes and onions
- Fish and seafood, including sardines, mollusks, crabs, tuna, trout, shrimp and squid
- Cereals, including brown rice, oats, hercules, buckwheat and film
- Beans, including green beans, red and white beans and lentils
- Dairy products, including milk, yogurt, cheese
- Apple vinegar
- Dark brown
Suitable nutrition for women: menu for each day
We offer easy food designers to design the right menu for every day.Choose the size of the section and the product that takes into account your individual's daily calories.
Breakfast
Run a metabolism using breakfast.As part of the first meal, it is best to eat protein products, for example, omelets, sandwiches with salmon or slim ham, and dairy dishes.Be sure to add useful carbohydrates and fiber for breakfast, for example, black wheat toast and part of the fruit.And keep in mind that it's better to skip dinner than breakfast.
Snack
Small parts help control blood sugar.So make sure you pause for a healthy snack.For example, strengthen a few beans, yogurt with shells or bananas.
Dinner
Healthy lunch is a mixture of protein and carbohydrates.Products that are saturated with complex carbohydrates are energy and performance improvement.A good choice for lunch is salmon or chicken on rye bread with vegetables or dairy products with low fat content.You can also eat with soup with beans and rye bun.
Snack
To hold dinner, strengthen a few fruits, seeds or dried beans.Another option is the bitter or dark chocolate pieces.Low snack stocks, for example, apples or bananas.
Dinner
Dinner also has the right to exist.Mix protein, fat and fiber at the end of the day.For example, provide chicken fillets stuffed with vegetables or salmon, sardines, squid and serve them with baked vegetables or fresh salads, stored with linen or olive oil.Alternative side dishes - rice, film or war pasta
Healthy dinner is a mixture of protein and carbohydrates.
The proper nutrition recipe
Protein pancake for breakfast
Materials:
- 200 ml of cream
- 1 egg
- 200 g of spinach
- 170 g of buckwheat flour
- 1 teaspoon of baking powder
- A pinch of paprika
- Olive oil to fry
Methods of preparation:
- Put the spinach in the colander and pour the boiling water.Mix the cream and eggs in a separate bowl.Pour water from spinach and drive with eggs and creams until homogeneous mass.
- Put all the dry ingredients and 1 teaspoon salt in a bowl and gradually add in the puree from the spinach.If you are too thick mixed, add some water to the liquid mixture.
- Heat a pan and prepare a pancake to the appearance of bubbles over medium heat.Serve with eggs.
Open a sandwich with a chicken for lunch
Materials:
- 2 skinless chicken breasts
- 1 teaspoon of sunflower oil
- Salad
- 2 tablespoons of Greek yogurt
- 1 tablespoon of a scar parmesan
- 1 teaspoon of fresh lemon juice
- 2 thick bread
- 1 clove of small garlic
Methods of preparation:
- Heat a pan.Chicken levels with oil, season with salt and pepper and throw in a pan for 7 minutes until cooked.
- Next, break the salad leaves.Mix yogurt, parmesan, lemon juice with 1 tablespoon of water.
- Fry bread and rub it with garlic and pour the sauce.
- Cut the diagonal chicken breast and place the slices on the toast on the salad leaf.Pour the sauce at the end.
Chicken with crunchy powder for dinner
Materials:
- 4 skinless chicken breasts
- 2 pieces of thick bread made of unintentional flour
- 2 teaspoons of dried herbs
- 400 g of chopped tomato
- 1 clove of garlic
- 1 teaspoon of balsamic vinegar
- 2 tablespoons of tomato
- 350 g of frozen green beans
- A handful of parsley
Methods of preparation:
- Preheat the oven to 190 degrees.Divide the chicken breast in half and open.Next, throw them into the oven.
- Then beat the bread to the powder and stir with the vegetables.Mix tomatoes with garlic, vinegar and tomatoes.Uncover the sauce along the chicken and sprinkle with breadcrumbs on top.
- Next, bake the dish for 20-25 minutes, until the chicken is tender.
- Boil the beans until cooked and serve with chicken.