How do I begin to eat it. For detailed instructions on how to get the correct diet and to make menu for each day.
The right diet for weight loss each and every day — where do you start? For detailed instructions on how to navigate the menus, recipes, and proper nutrition.
The conditions of a proper diet
What is the correct diet, and here's what you need to know while planning a healthy menu.
Get your vitamins
A lot of the concerns, we will not be getting the right amount of vitamins, and will begin to absorb a variety of supplements and multivitamins without the doctor's prescription. Remember, only a doctor's examination will help you to understand what you want. In addition, excess vitamins may be harmful. Therefore, it is better to get vitamins and minerals from pills, and the diet. A diet of whole grains, fruits and vegetables provide the body with all the necessary, in the appropriate amounts.
Discard packaged juice
It seems to us that the sap is a part of the proper home care. However, the packed fruit nectar is more harmful than beneficial, due to the high sugar content. Many of the species of fruits, juices containing sugar in high concentrations and with which a body is hard to cope with. Discard the juices in the packets for the proper diet for weight loss and to opt for the whole fruit. After all, they are full of nutrients and anti-oxidants.
Eat fat
A proper diet for a woman is not a rejection of fat. Of course, that the fats are harmful, but are beneficial to the body. Not only benefits, but also to play an important role in protecting internal organs and maintaining a healthy temperature. Vitamins A, D, E, and K, which are absorbed by the body only with the fat. Limit your intake of TRANS and saturated fats, which raise cholesterol levels. And to add unsaturated fat in the proper diet for each and every day. "Good" fats, reduce bad cholesterol and have a beneficial effect on the heart. The base of the food with unsaturated fats:
- Avocado
- The seeds
- The fish
- Soy beans
- Linseed oil
- Olive oil
Eat organic food
What is the natural and healthy foods? Fruits, vegetables, whole grains, and without excessive processing. During the processing of the data, the manufacturers added sugar, sodium, carbohydrates, and fats that are very harmful to the body.
Get your carbs in
The right diet for weight loss — no carbs? Yes, 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 degree of processing, and baking an unhealthy mix. Can contribute to weight gain.
The moderate use of salt
The salt is the white death, as is often thought. Sodium also has a positive effect on the body in just the right doses. The salt regulates a healthy blood pressure, but high sodium levels in the blood are increased by it. Just don't use a product with a high degree of processing, which is added to a large quantity of salt. Under the law of the home-made food, for women, the recommended daily intake of sodium to less than 1500 mg. However, it is preferable to individually adjust the dose, you should consult with your doctor first.
Drink a lot of water
Water is an essential part of proper nutrition for losing weight and living a healthy lifestyle. The water in all of the organs, tissues and cells of our body. None of the liquid will not be able to maintain the normal temperature of the body, protect the spinal cord, and the lubrication of the joints.
Eating red meat
If you are a vegetarian, please feel free to add in a diet of red meat, but in small quantities. Be careful with the red meat — the excess can lead to diabetes, cancer, and diseases of the heart and the circulatory system.
Refrain from fast food
A fan of fast food, it is worth considering — the junk food is harming the body in the long run. Now you have a well, and in ten years, the regular consumption of fast food can be health problems, including diabetes, heart disease and high blood pressure. The bankruptcy of 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 thanks a lot.
Refer to the composition of the product
It sounds a bit dull, but the medical reason is given. To download the app, where you can find information about most of the harmful additives, substitutes, and preservatives. Make decisions about the food you are eating.
Eat small portions
The right diet for weight loss for each day, and it is a well-balanced diet without overeating. Eat small portions, that will provide you with the right amount of energy and nutrients.
Indulge in your favorite dishes
It sounds tempting, what's the catch? Perfectly normal to treat yourself to a pizza or a dessert. The most important thing is to know the measure. In addition to this, you can try to "protect" snacks such as pizza to the bacon.
Don't give up on the Breakfast
Breakfast is an important part of the proper home and food for the women. I get up early in the morning, and slowly to enjoy a healthy Breakfast. Refusal of the tea is a quick unhealthy snacks throughout the day.
Do not eat foods with low fat content
Don't be fooled! Other foods low in fat, they often contain more salt and sugar to compensate for taste. Milk, fat-free, you will not be any good.
Eat fiber
Soluble fiber, in barley, oatmeal, apples and beans, lower "bad" cholesterol levels. Ten grams of fiber per day will help to reduce the cholesterol level and thus improving the condition of the body. Eat oatmeal for Breakfast with fruit, you get a useful amount of fiber on a daily basis.
Of the products diet
The right diet for weight loss for each day, include a variety of products.
- Fruits, including avocados, bananas, oranges, blueberries, strawberries, and apples
- The price of 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 sardines, clams, crab, tuna, trout, shrimp, and squid
- Grains, including brown rice, oatmeal, oats, buckwheat, and quinoa
- Vegetables, including green beans, red and white beans, and lentils
- Dairy products, including milk, cheese, yoghurt, cottage cheese
- Apple cider vinegar
- Dark chocolate
The correct diet for women menu every day
We provide you with the simple food of a designer to design the right menu for the day. Select the area and size of the products, which are tailored to their individual daily intake of energy.
Breakfast
Start, the metabolism of the bed-and-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, it can be helpful to carbohydrate, and fiber content, such as the toast out of the black whole wheat bread and a serving of fruit. And don't you forget it, that it would be better to skip dinner than Breakfast.
Lunch
Small, frequent meals can help to control the sugar level in the blood. So, be sure to stop in for a healthy snack. For example, reward yourself with a handful of nuts, yogurt with muesli or a banana.
Lunch
A healthy lunch is a mix of protein and carbs. Foods rich in complex carbohydrates, provide energy, and increase efficiency and effectiveness. A great 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.
Lunch
To hold you over until dinner, enjoy 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
The dinner also has a right to exist. Combine protein, fat and fiber content, at the end of the day. For example, cooking chicken fillet, stuffed with vegetables or salmon, sardine, squid, and serve them with roasted vegetables or a fresh salad, dressed with flax or olive oil. The other side dishes — brown rice, quinoa, or pasta
A healthy dinner is a mix of protein and carbs.
Recipes
A protein pancake for Breakfast
Ingredients:
- 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, for frying
Method of preparation:
- Place the spinach in a colander and pour over boiling water. Mix cream and egg in a separate bowl. Pour the spinach to the water, and whisk the eggs and cream until smooth.
- 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 make a liquid test.
- Heat the frying pan, and over medium heat cook the pancake until the bubbles. Serve with a poached egg.
Open sandwich with chicken for lunch
Ingredients:
- 2 chicken Breasts, without skin
- 1 teaspoon of sunflower oil
- 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:
- The heating of the pan. RUB the chicken with oil and season to taste with salt and pepper, and toss in the pan for 7 minutes, until tender.
- Next, tear the lettuce. Combine the yogurt, Parmesan, lemon juice and 1 tablespoon of water.
- Grill the bread and RUB with garlic and pour over the sauce.
- Slice the chicken Breast diagonally and place the slices of toast, and top with the salad. At the end of a pour over with the sauce.
The chicken with crispy crumbs for dinner
Ingredients:
- 4 chicken Breasts, without skin
- 2 thick slices of whole-wheat bread
- 2 teaspoons of dried herbs
- 400 g of chopped tomatoes
- 1 clove of garlic
- 1 teaspoon of balsamic vinegar
- 2 teaspoons of tomato puree
- 350 g of frozen green beans
- A handful of parsley
Method of preparation:
- Preheat the oven to 190 degrees. Divide the chicken Breast in half and open. Then throw them in the oven.
- Then, whisk the bread crumbs and mix them with the greens. Mix the tomatoes with the garlic, vinegar and tomato puree. Spread the sauce on the chicken, and sprinkle with the bread crumbs.
- Then, bake the dish for 20 to 25 minutes, until the chicken is tender.
- Cook the beans until tender and toss them with the chicken.