How to start eating properly? How come the detailed instructions and menu make proper nutrition every day.
Proper nutrition for weight loss every day — where do I start? A detailed menu guide, recipes and is a diet that is appropriate for the conditions.
Conditions proper nutrition
During planning you need to know what are proper nutrition and a healthy menu.
Eat vitamins
Don't get worried and begins to absorb many vitamins and various supplements with the right amount of multivitamins without doctors prescription. Remember, only the examination helps to understand what is missing. At the same time, the excess vitamins can cause damage. So get better, not vitamins and minerals, tablets, and eat. Diet whole wheat bread, grains, vegetables and fruits all the necessary needs for the body the amount of is sufficient.
Give up crawler juice
It seems to us that this part of true juice and a power house. However, the fruit is more harmful than beneficial because they are in a place of high sugar content nectar. Many kinds of fruit juice with a high concentration of sugar, in which it is hard for the body to handle. Proper nutrition slimming juice packs within the scope of the BET and give up whole wheat bread, fruit. That, they also saturated with beneficial nutrients and antioxidants.
Eat fat
Proper nutrition for women fat disclaimer. Of course, there are species of fat the harmful, but useful for the body. They not only benefit, but plays an important role in protecting the internal organs to maintain a healthy temperature. Also vitamins A, D, E and K are absorbed by the body with only oil. Limit your intake of saturated and trans fats, raise the cholesterol level. Add a proper diet and unsaturated fats every day. "Good" fat that reduces bad cholesterol, a positive effect on the heart. Basic foods, unsaturated fats:
- Avocado
- Seeds
- Fish
- Soybeans
- Flax seed oil
- Olive oil
Eat natural food
What is a natural healthy food. Fruits, vegetables, whole wheat bread, cereals without excessive processing. When manufacturers of sugar, sodium, carbs, and fat is very harmful for the body.
To eat carbs
The existence of proper nutrition slimming carbs? Of course! But it is important to understand, especially carbohydrates you eat. The best sources of carbohydrates — whole wheat bread, unprocessed grains, fruits and vegetables. White bread products, and pastries, and a high degree of processing — unhealthy resources. These contribute to weight gain.
Eat salt in moderation
Salt, white death, I think you'll agree. Sodium a very positive effect on the body the correct dosage. Regulates healthy blood pressure salt, but high sodium levels in the blood increases. Just give up products, everyone knows who is familiar with the process a high degree of added a large amount of salt. In the frame right, home, power for women, the recommended daily dose of 1500 mg less sodium. But the best dose setting separately along with the doctor.
Drink plenty of water
Water, proper part, proper nutrition, weight loss and a healthy lifestyle. In the water every organ, tissue and cell of the body. Without liquid, we won't be able to protect, to maintain normal body temperature, lubricate joints and spine.
Eat red meat
If you add red meat to a vegetarian diet, but small portions. Be careful, an excess of red meat can cause diabetes, cancer and cardiovascular disease.
To give up fast food
Muallim Naci CAD. lovers worth thinking about fast food — junk food damages the body in the long term. Best to you today and within ten years of regular use "quick" to have a meal may appear health problems, including diabetes, heart disease and high blood pressure. AVI passion fries, and often fast-food, fad diet and replace with their vegetables and fruits. Your body will tell you thank you.
Read makeup products
Was this review helpful a bit, but without health it is provided. Download the app where can I find information about the most harmful additives contained in the placeholder, and protective. Do eat such products, and without an Informed Comment.
Eat small meals
Proper nutrition for weight loss a balanced diet every day without Don't eat. Eat smaller portions that will allow you the proper amount of energy and nutrients.
Pamper yourself to your favorite dishes
Sounds good, what is the goal? Pamper yourself with perfectly normal pizza or dessert. Most importantly, know the measure. Also, try and "safe" snacks, for example, for neutral and bacon pizza.
Don't give up breakfast
Breakfast and the right home is an important part of power for women. It's up early in the morning and a healthy breakfast in addition to it slowly. Disclaimer breakfast — fast this unhealthy snacks throughout the day.
Eat low-fat products
Don't be fooled! Processed low-fat products often contain more salt and sugar to compensate for taste. The fat of milk and dairy products is useless without it.
Eat fiber
The soluble fiber in barley, oatmeal, apples and beans, reduces "bad" cholesterol. Ten grams of fiber a day to lower total cholesterol will increase during the body condition. These features are useful to eat oatmeal for breakfast fruit and fiber all day.
Products and proper nutrition
Proper nutrition for weight loss each day includes a variety of products:
- Including fruits and berries, avocados, bananas, oranges, blueberries, strawberries and apples
- Eggs
- Meat, including beef, chicken, turkey and lamb
- Nuts and seeds, including almond, coconut, walnuts and hazelnuts
- Vegetables, asparagus, cabbage, peppers, carrots, potatoes, broccoli, cucumber, tomato and onion
- Fish and seafood, including sardines, oysters, Capricorn, tuna, trout, shrimp, and calamari
- Grains, including brown rice, oatmeal, oats, wheat and quinoa
- Legumes, including beans, Yesil, red and white beans and lentils
- Milk and dairy products, including milk, yogurt, cheese
- Apple cider vinegar
- Dark chocolate
Proper nutrition for women: every day menu
We are planning a menu for simple food of a designer, every day. Select the size of the portions and the products by considering their individual daily energy intake.
Breakfast
Start metabolism with breakfast. As part of the first have to eat, protein foods, for example, omelets, sandwiches, lean ham or salmon, as well as milk and dairy dishes. Add carbohydrates and fiber breakfast necessarily useful to, for example, toast, black, full-grain bread and one serving of fruit. And remember, the better the jump, always in the evening, the answer is, breakfast and more.
Snack
Small, frequent servings helps to control blood sugar. Do so, pause for a healthy snack. For example, a refreshing beverage, a handful of nuts, yogurt, or muesli with banana.
Lunch is always the answer
A healthy lunch every time, the answer is the mix of protein and carbohydrate. Products rich in complex carbohydrates and improve energy efficiency. A lunch option is always the perfect answer — the salmon with rye bread chicken or vegetables or dairy products, is low in fat. Also, food, soups, beans, and rye dumplings.
Snack
Before dinner, a refreshing beverage to survive a handful of dried fruit, sunflower seeds or nuts. Another option — zone, or dark chocolate. Inventory low-calorie snacks, for example banana or an Apple.
In the evening is always the answer
The evening always has the right to have the answer. Mix protein, fat and fiber at the end of the day. For example, prepare a vegetable or chicken fillet stuffed salmon, sardines, squid, cooked vegetables or a fresh salad with them, and charity, filled with flax seed or olive oil. Alternative condiments — brown rice, quinoa or pasta
Healthy dinner every time, the answer is — mix, protein, and carbohydrate.
Recipes, proper nutrition
Protein pancake breakfast
Ingredients:
- 200 ml cream
- 1 egg
- 200 g spinach
- 170 g buckwheat flour
- 1 teaspoon baking powder
- A pinch of red pepper
- Olive oil for frying
Preparation:
- Pour into a colander and rinse with boiling water spinach and sheep. In a separate bowl mix cream and eggs. Pour water and medicine along with the spinach, eggs and cream until smooth.
- In the village all the dry ingredients and slowly add the spinach puree 1 teaspoon salt in a bowl. This if a very thick mixture, add a little water, the state has much liquid in the dough.
- Heat a frying pan and cook over medium heat until you see bubbles in the pancake. Serve with boiled eggs.
Lunch clear chicken sandwich
Ingredients:
- 2 chicken breasts, skinless
- 1 teaspoon sunflower oil
- Lettuce leaves
- 2 tablespoons Greek yogurt
- 1 tablespoon grated Parmesan
- 1 teaspoon fresh lemon juice
- 2 thick slices of bread
- 1 small garlic clove
Preparation:
- Preheat pan. Grilled chicken oil, spices, salt and pepper until tender about 7 minutes in a skillet over her horse.
- Insanely forward again tap me again salad leaves. Mix the yogurt, parmesan, lemon juice and 1 tablespoon water.
- Fry garlic and grilled bread and pour his sauce.
- Toast chicken breast and slice from top to parsing cross-pieces leaf lettuce. In the end, pour the sauce.
Crispy chicken chips in the evening is always the answer
Ingredients:
- 4 chicken breasts, skinless
- 2 thick slices bread, whole wheat bread
- 2 teaspoons dried herbs
- 400 g chopped tomatoes
- 1 clove garlic
- 1 teaspoon balsamic vinegar
- 2 teaspoons tomato puree
- 350g frozen beans Yesil
- A handful of parsley
Preparation:
- Preheat oven to 190 degrees. Split chicken breasts in half to open it. Bake them for forward throw.
- Then with a whisk stir in the bread crumbs and Greens. Mix tomatoes, garlic, vinegar and tomato puree. Spread chicken and sauce and sprinkle with bread crumbs.
- The dish in the oven for 20-25 minutes forward the chicken is soft.
- Simmer until beans are tender and the chicken feed.