How to start eating right? For detailed instructions on how to get to the correct diet and to make menu for each day.
The right diet for weight loss each and every day — where to start? Step-by-step guide with menus, recipes, and proper nutrition.
Requirements for a proper diet
What is the correct diet, and one of the things that you should remember when planning a healthy menu.
Eat your vitamins
A lot of worry about not getting the right amount of vitamins, and it can start to absorb the a variety of supplements and multivitamins without the doctor's prescription. I can't remember, only a medical checkup will also help you to understand what you are missing. On top of that, the excess vitamins can harm you. So, it is better to get vitamins and minerals is not from the supplements and from food. A diet of whole grains, vegetables and fruits provide the body with all the necessary in an appropriate manner.
Rejecting the packaged 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 helpful, because of the high sugar content. A lot of kinds of fruit juices, contain sugars in high concentration, in which the body is difficult to handle. Discard the juices in the packet, in an appropriate eating plan for weight loss and to opt for the whole fruit. After all, they have turn into packed with nutrients and antioxidants.
You eat the fat
The proper diet for women is not a rejection of the fat. Of course, there are the spices the same, but they are not useful for our body. They are not only beneficial, but also plays an important role in the protection of the internal organs and to maintain a healthy temperature. Vitamins A, D, E, and K absorbed by the body only with the fat. Limit your intake of TRANS and saturated fats, which raise cholesterol levels. And to add to the unsaturated fat content in the corresponding diet for each and every day. "Good" fats, reducing bad cholesterol and has a beneficial effect on the heart. The main foods with unsaturated fats:
- Avocado
- The seed
- The fish
- I
- Flaxseed oil
- Olive oil
Eat organic foods
What is a naturally healthy food? Fruits, vegetables, whole grains, without excessive processing. During processing, manufacturers add sugar, sodium, carbohydrates, and fats that are very harmful to the human body.
Eat your carbs
The right diet for weight loss — do carbohydrates? It, of course! However, it is important to understand what exactly the carbohydrates that you eat. The best sources of carbohydrates — unprocessed whole grains, fruits, and vegetables. White bread, products with a high level of processing and scaling, unhealthy sources. They are thought to contribute to weight gain.
In moderation, use salt
The salt is the white death, as is commonly believed. Sodium also has a positive effect on the body, in the right dose. The salt regulates a healthy blood pressure, but high potassium levels in the blood is increased by it. Just don't use a product 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 intake less than 1500 mg. However, it is preferable to individually adjust the dosage of your doctor.
Drink a lot of water
Water is an essential part of balanced diet for weight loss and a healthy lifestyle. Water is in every organ, tissue and cell in our body. No liquids, we will not be able to maintain a normal body temperature, and protection of the spinal cord, and the lubrication of the joints.
Eat red meat
If you are a vegetarian, feel free to add it to your diet: red meat, but in small portions. Be careful with the red meat — any excess can cause diabetes, cancer and cardiovascular disease.
Abstain from the fast-food
A fan of fast food, it is worth considering — fast-food is harmful for your body in the long run. Today we have the good, but in the last ten years, the regular consumption of fast food can be 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. Your body will thank you.
Look at the composition and distribution of the products
It sounds a bit boring, but the health reason is given. Download the app, where you can find information about most of the harmful additives, substitutes and preservatives. To make informed choices and to understand that the food that we eat.
Eat small portions
The right diet for weight loss each and every day for a balanced diet without overeating. Eat small portions, that will provide you with the right amount of energy and nutrients.
Indulge in your favorite foods
It sounds tempting, what's the catch? Perfectly normal to treat yourself to a pizza or a dessert. The most important thing to know for the test. In addition to this, the attempt to "protect you" snacks, such as pizza for the bacon.
Don't give up on Breakfast
The breakfast is a very important part in the proper home, food for the men. I get up in the morning early in the morning, and steadily delight in a healthy Breakfast. The rejection of the Breakfast is a fast-paced and unhealthy snacks in the course of the day.
Do not eat low-fat food
Don't be fooled! Processed low-fat foods often contain more salt and sugar to compensate for taste. In addition to milk products without fat don't do you any good.
Eat fiber
Soluble fiber, in barley, oats, apples and beans lowers the "bad" cholesterol levels. Ten grams of fiber a day will help to reduce the overall level of cholesterol, which will improve the condition of the body. Eat oatmeal for Breakfast with a fruit to get the beneficial fiber per day.
Foods
The right diet for weight loss for each day, include a large number of products!
- Fruits, including avocados, bananas, oranges, blueberries, strawberries, and apples
- The eggs
- Meat, including beef, chicken, Turkey, and lamb
- Nuts and seeds, including almonds, coconuts, walnuts, and hazelnuts
- Vegetables, including asparagus, cabbage, peppers, carrots, potatoes, broccoli, cucumbers, tomatoes, and onions
- Fish and seafood, including sardines, clams, crab, 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
The correct diet for women menu every day
We offer a simple, food, design and planning the right menu for each and every day. Select the portion size and the products are tailored to their individual daily energy intake.
Breakfast
Start your metabolism with Breakfast. The first meal is better to eat protein products like scrambled eggs sandwich with salmon, or a lean ham and also dairy food. Be sure to add it to the Breakfast, the helpful carbohydrates, and fiber, such as a toast on a black whole wheat bread and a serving of fruit. And remember that it's better to skip dinner than Breakfast.
A snack
Small, frequent meals help control blood sugar levels. So be sure to pause for a healthy snack. For example, the prize for themselves, with a handful of nuts, yogurt with muesli or a banana.
Lunch
A healthy lunch is a mixture of protein and carbohydrates. Foods rich in complex carbohydrates, provide energy, and increase efficiency. The big lunch — salmon or chicken on rye bread with a vegetable or a dairy product with low fat content. Lunch soup with beans and rye bread.
A snack
To keep it more up to the dinner, enjoy a handful of dried fruit, seeds or nuts. The other option is a piece of bitter or dark chocolate. The stock of low calorie treats such as apples or bananas.
Dinner
For dinner, you also have the right to be there. The combination of protein, fat, and fiber, at the end of the day. For example, cook a chicken fillet, stuffed with vegetables or salmon, sardine, squid, and serve with the vegetables and roast, or a fresh salad, dressed with flax or olive oil. Alternative side dishes — brown rice, quinoa, or pasta
A healthy meal is a combination of protein and carbohydrates.
Recipes
A protein pancake for Breakfast
Ingredients:
- 200 ml of sour cream
- 1 egg
- 200 g of spinach
- 170 g buckwheat flour
- 1 teaspoon of baking powder
- Pinch of pepper
- 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 stir in the sour cream until smooth.
- Place all of the dry ingredients and 1 teaspoon salt in a bowl and gradually add the puree of spinach. If it is too thick mixture, add a little water to get a liquid test.
- The heat of the pan and on medium heat, cook the pancake until the bubbles. It is served with a poached egg.
Open sandwich with chicken for lunch
Ingredients:
- 2 chicken Breasts, without skin
- 1 teaspoon of sunflower oil
- A green salad
- 2 tablespoons of Greek yogurt
- 1 tablespoon of grated Parmesan
- 1 teaspoon fresh lemon juice
- 2 thick slices of bread
- 1 small clove of garlic
Method of preparation:
- Heat in a pan. RUB the chicken with oil and season with salt and pepper, and toss them in the pan, about 7 minutes, until tender.
- Next, tear the lettuce. Combine the yogurt, Parmesan, lemon juice with 1 tablespoon of water.
- Grill the bread and RUB with the garlic and pour the sauce.
- Slice the chicken Breast diagonally and place the slices on the toast, top it with a green salad. At the end, pour the sauce.
The chicken with the crispy crumbs of the meal
Ingredients:
- 4 chicken Breasts, without skin
- 2 thick slices of the bread flour with the bran
- 2 teaspoons dried herbs
- 400 g chopped tomatoes
- 1 clove of garlic
- 1 teaspoon balsamic vinegar
- 2 teaspoons of puree of tomato
- 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 up. Then throw them in the oven.
- Then whisk the bread crumbs and mix with the vegetables. Mix tomatoes with garlic, vinegar and puree of tomatoes. Spread the sauce on the chicken, and sprinkle with the breadcrumbs.
- Next, bake the dish for 20-25 minutes, until the chicken is tender.
- Cook the beans until tender and toss them with the chicken.