Women wanting to lose weight, resort to various types of diets, begin to engage in sports or dancing, but that all the work was not in vain, you need to completely revise their eating habits. After all, if your menu is based on a healthy diet, it will help not only to lose weight, but also strengthen the body, increasing its resistance to many diseases.
To make the food healthy and balanced in the menu, fresh vegetables , fruits, herbs and berries should predominate. Be sure to eat eggs. they are a source of lutein and protein. Do not forget about meat, dairy products, dried fruits, fish.
Exclude from the diet margarine, artificial fats, canned food, mayonnaise, products containing dyes and flavors, chemical drinks, such as coca-cola and the like.
Basic rules of healthy eating
To forever say goodbye with excess weight you need not only to revise your menu, but you must follow the principles of healthy and proper nutrition:
- Eat slowly and chew your food. Otherwise, you can disrupt the digestive, and sometimes the cardiovascular system.
- Refuse the salt. If you can not completely exclude it from the diet, then try to reduce to 5 g per day.
- Try to eat more often, but in small quantities.
- Periodically arrange yourself unloading days.
- Use lean meat. Beef, rabbit and chicken meat are perfect for a healthy and healthy diet menu. Of course, you can eat pork, but it is better to eat it as rarely as possible and preferably in a boiled or stewed.
- Do not eat with physical ailment. To not load and so tired body, refuse to eat and drink a glass of water or freshly squeezed juice.
- Drink water more often. In day it is necessary to use approximately 2 liters of a liquid, but keep in mind, to drink it is necessary after meal, instead of during reception of nutrition.
- Healthy diet for weight loss involves the exclusion from the menu of coffee, cocoa, chocolate , smoked fish and other products containing purines. The fact is that these substances increase the amount of uric acid that can harm the kidneys, joints, heart, muscles.
- As much as possible and more often eat fresh vegetables and fruits.
- Try to eat freshly prepared food
A healthy diet menu for a day
Make a healthy diet menu so that it is as varied as possible, do not forget about greens, cereals, berries, bread, fruits, vegetables.
Sample one day menu
Breakfast:
- oat flakes with milk and a spoonful of honey;
- a glass of yogurt;
- Strawberry.
Dinner:
- baked rabbit with vegetables;
- cucumber salad with herbs;
- black bread;
- Orange juice.
Dinner:
- fritters on kefir;
- honey or jam;
- a glass of yogurt or milk.
With a healthy diet menu can diversify the dish, the recipe of which is described below.
Chicken with vegetable stew
Ingredients:
- chicken breast - 1 pc .;
- potatoes - 7 pcs .;
- tomatoes - 4 pcs .;
- zucchini - 2 pcs .;
- Bulgarian pepper - 2 pieces;
- carrots - 2 pieces;
- onions - 2 pcs .;
- sour cream - 200 g;
- vegetable oil - 1 tbsp. a spoon;
- water 250 g;
- salt - to taste.
Preparation
Boil the chicken breast, then divide it into several large parts. Heat the vegetable oil in a frying pan and layer the vegetables with pre-diced vegetables. You can stack vegetables in any sequence, the main thing is that the tomatoes are on top. After 10 minutes, pour in sour cream and water, simmer on low heat until cooked. Then we spread to the vegetables chicken and salt, stew it for about 3 minutes.