How to start eating properly? Detailed instructions, how to get a good diet and compose a menu for each day.
The good diet to lose weight each day — to start? Detailed guide of menus, recipes and good food.
Conditions of a good diet
What is a good diet and what you need to know when planning a healthy menu.
Eat vitamins
Many are concerned that not getting the right amount of vitamins, and begin to absorb the various supplements and multivitamins without a prescription of doctors. Remember, a medical examination to help you understand what you are missing. Similarly, the excess of vitamins can cause harm. Therefore, it is best to get vitamins and minerals that do to the pills and the food. The diet of whole grains, vegetables and fruits will provide the body with all the necessary quantities.
Give up the stack of juice
It seems to us that the juice is part of a good home cooked meal. However, a basket of fruit nectar is more harmful than useful because of the high sugar content. Many types of fruit juices contain sugar in high concentration with which the body is difficult to manage. Discard the juice of fruits in packages in the framework of the good food to lose weight and to make an offer on the whole fruit. In fact, they feed on the nutrients and anti-oxidants.
Eat fat
Good nutrition for women — this is not fat. Of course, there are fats are harmful, but there are useful for our body. They are not only advantages, but play an important role in protecting internal organs and maintaining a temperature. Vitamins A, D, E and K are digested by the body to aid fat. Limit your consumption of trans fats and saturated, which increases the rate of cholesterol. And add trans-fatty acids in correct diet of all days. The "good" fats reduce the rate of bad cholesterol and a beneficial effect on the heart. The main products with fatty acids:
- Lawyer
- The seeds
- The fish
- The soy
- Linseed oil
- Olive oil
Eat natural food
What is this useful natural food? Fruits, vegetables, whole grains, without further treatment. During processing, manufacturers add sugar, sodium, carbohydrates, and fat, which is very harmful to the body.
Eat carbohydrates
Good nutrition for weight loss do you need carbohydrates? Of course! But it is important to understand what are the carbohydrates that you eat. The best sources of carbohydrates in the crude whole grains, fruits and vegetables. The white bread, the products of high degree of processing and pastries — unhealthy sources. They contribute to the increase in the weight.
In the measurement of the consumption of salt
The salt is not white death, how to think. Sodium is also a positive effect on the body in the right dose. The salt adjusts a healthy blood pressure, but elevated levels of sodium in the blood increases. Simply refuse to products highly processed, which adds a huge amount of salt. In the framework of a good home-made meals for women, the recommended daily dose of sodium to less than 1500 mg, But best to individually adjust the dose with your doctor.
Drink a lot of water
Water is an essential part of the good food for weight loss and a healthy life. The water is contained in each organ, tissues and cells of our body. With no fluid we are not able to maintain the normal temperature of the body, protect the spinal cord and lubricate the joints.
Eat red meat
If you are not a vegetarian, so don't hesitate to add in the diet of red meat, but in small portions. Be careful with red meat — the excess can cause diabetes, cancer and cardio-vascular diseases.
Avoid fast food
A lover of fast-food is worth to think about it — junk food is injurious to health in the long term. Today, you you feel well, and in ten years, the consumption of regular "fast" food, you can have health problems, including diabetes, heart disease and high blood pressure. Too much passion to the potato chips and in general for fast food, and replace-the passion of the quantity of fruits and vegetables in his diet. Your body will tell you thank you.
Read the composition of products
Sounds a bit boring, but health has simply not given. Download the app, where you can find information on the more harmful additives, substitutes and preservatives. Make an informed choice and do the sorting in the food you eat.
Eat small portions
Good nutrition slimming, every day is a balanced diet without eating. Eat small portions, that will provide you with the necessary amount of energy and nutrients.
Spoil yourself, your favorite dishes
Sounds good, where is the trap? Quite normal to care to you of the pizza or desserts. The most important thing — to know the measure. In addition, try to "secure" sweets, for example, to choose for the pizza bacon.
Don't give up the breakfast
Breakfast is an important part of a good home-made meals for the women. Get up early in the morning and slowly enjoy a healthy breakfast. The refusal of breakfast is an unhealthy quick snack during the day.
Do not eat fatty products
Don't be fooled! Treaties of the fatty products, the more often contain more salt and sugar to compensate the taste. Dairy products, non-fat, also, does not do well.
Eat fiber
The soluble fiber in barley, oats, apples and beans reduces the "bad" cholesterol. Ten grams of fiber per day would reduce cholesterol, which will improve the state of the body. Eat at breakfast, oatmeal with fruit, for a boost of useful fiber throughout the day.
Products of the correct power supply
The good diet to lose weight each day includes a variety of products:
- Fruits and berries, including avocados, bananas, oranges, blueberries, strawberries and apples
- The eggs
- Meat, including beef, chicken, turkey and lamb
- Nuts and seeds, including d', coconut, walnuts and hazelnuts
- Vegetables, including asparagus, cabbage, peppers, carrots, potatoes, broccoli, cucumber, tomatoes and onions
- The fish and seafood, including sardines, shellfish, crab, tuna, trout, shrimp and squid
- The cereal grains including brown rice, oats, oatmeal, buckwheat and quinoa
- Legumes, including green beans, red and white beans and lentils
- Dairy products, including milk, yogurt, cheese
- Apple cider vinegar
- Dark chocolate
Good nutrition for women: a menu of the day
We offer you a simple food designer for planning a good menu of the day. Choose the size of the portions and the products men their own in the daily energy intake.
Breakfast
Run the metabolism to the using a breakfast. In the framework of the first intake of food is best to eat protein foods, for example, omelets, salmon sandwich or lean ham, as well as dairy dishes. Don't forget to add in a breakfast useful, carbohydrates and fibre, for example, wear a black bread and a piece of fruit. And don't forget that best to go to a dinner, a breakfast.
Prognathism
Of common parts help to control the levels of sugar in the blood. Therefore, make sure you take a break, to the health and snacks. For example, taking a refreshing a handful of nuts, yogurt with muesli or banana.
Breakfast
A healthy breakfast is a mixture of protein and carbohydrates. Foods rich in complex carbohydrates, revitalize and increase the capacity of performance. A great option for lunch — salmon or chicken on rye bread with vegetables or dairy products low fat content. You can also dine from the soup of beans and a rye bread roll.
Prognathism
To hold out until dinner, taking a refreshing a handful of dried fruit, seeds or nuts. Another option — a pod of bitter or dark chocolate. Get plenty of low-calorie snack, for example, apples or bananas.
The dinner
The dinner also has the right to exist. Combine protein, fat and fibre at the end of the day. For example, cook the chicken fillets, stuffed with vegetables or salmon, sardine, squid, and apply them in the oven with vegetables or salad, seasoned with linseed or olive oil. Alternative side dishes — brown rice, quinoa, or pasta
Healthy dinners is a mixture of protein and carbohydrates.
The recipes of the good food
Protein pancake for breakfast
Ingredients:
- 200 ml cream
- 1 egg
- 200 g of spinach
- 170 g of buckwheat flour
- 1 teaspoon of chemical yeast
- A pinch of paprika
- Olive oil for frying
The method of cooking:
- Put the spinach in a colander and pour boiling water. Mix the cream and the egg in a bowl. Pour water from the spinach and hit it with the eggs and the cream until smooth.
- Place all the dry ingredients and 1 teaspoon salt in a bowl and gradually add in the puree of spinach. If it is too thick mixture, add a little water to the liquid state of the paste.
- Heat a frying pan and on medium heat, cook the pancake until the appearance of bubbles. Serve with a poached egg.
Pool sandwich with chicken for lunch
Ingredients:
- 2 chicken breasts without skin
- 1 teaspoon of sunflower oil
- Lettuce leaves
- 2 tablespoons of Greek yogurt
- 1 tablespoon of grated parmesan cheese
- 1 teaspoon of fresh lemon juice
- 2 thick slices of bread
- 1 small clove of garlic
The method of cooking:
- Heat a frying pan. Rub the chicken with oil, season with salt and pepper, and throw it in the skillet for 7 minutes, until tender.
- Next tear up the salad leaves. Mix the yogurt, parmesan, lemon juice with 1 tablespoon of water.
- Toast the bread and rub garlic and pour over the sauce.
- Cut the chicken breast diagonally and arrange the pieces on the chest above the lettuce leaves. At the end of the pour the sauce.
The chicken with the crispy bread crumbs for dinner
Ingredients:
- 4 chicken breasts without the skin
- 2 thick slices of whole wheat bread, flour
- 2 teaspoons dried herbs
- 400 g of chopped tomatoes
- 1 clove of garlic
- 1 teaspoon of balsamic vinegar
- 2 teaspoons of tomato puree
- 350 g of green beans, frozen
- Handful of persil
The method of cooking:
- Preheat the oven to 190 degrees. Separate the chicken into two and expand. Then, throw it in the oven.
- Then whisk in the bread crumb and mix with the greenery. Mix the tomatoes with the garlic, vinegar and tomato puree. Spread the sauce over the chicken and sprinkle on top of bread crumbs.
- Then, cook a dish for 20 to 25 minutes, until the chicken is tender.
- Cook the beans until tender and submit it with the chicken.