Food is what makes us beautiful, healthy, alert and young. Only from a plate can we get energy for life in order to look and feel good.
And here you can not do without a proper diet. What can be included in it and what dishes to cook, we will understand together.
The benefits of good nutrition
Proper nutrition is a balance of proteins, fats, carbohydrates, reasonable calorie content plus the choice of healthy and wholesome foods for the diet. As a result of the transition to such a diet, you can be transformed by the end of the third week:
• lose weight;
• improve health;
• make the muscles more elastic and tone them;
• fill the body with useful substances, which means to make hair, skin and nails beautiful;
• get rid of insomnia, irritability, bad mood, lethargy.
The amount of BJU in the proper diet looks like a ratio of 30/20/60, respectively. If you need to lose weight quickly, you can reduce each position by 10%, that is, get a ratio of 20/10/50.
It is not necessary to follow the strictly proposed scheme, because everyone has their own goals, lifestyle, and state of health. The main thing is to start eating healthy foods.
Nutrition Products
To make the transition to a healthy diet easy and without breakdowns, you need to fill the refrigerator and kitchen cabinet with the “right” products and completely free your home from the “wrong” ones. So even the temptation does not appear to put something harmful in your mouth, but simply for culinary creativity will be great. If you want, you don’t want, but you have to eat healthy food.
Healthy foods include:
• milk and sour-milk drinks with low fat content (up to 3.2%);
• low-fat soft cheeses (feta cheese, Adyghe, ricotta);
• cottage cheese, natural yogurt;
• vegetables with limited potatoes and corn;
• any fruits and berries;
• dried fruits;
• any fish and seafood;
• lean meat and poultry (rabbit meat, veal, beef, chicken, turkey)
• eggs;
• cereals;
• whole wheat bread;
• vegetable oils;
• teas and herbal preparations.
You can cook soups, salads, stews, grilled vegetables, a variety of cereals. Instead of sugar, it is better to use honey or stevia - this is a natural healthy sweetener.
The list of "wrong", non-useful products includes:
• flour products from premium white flour, muffin, rolls, confectionery;
• fast food, frozen foods;
• smoked meats, sausages;
• fatty and sweet shop sauces (mayonnaise, ketchup);
• any alcohol.
If you can’t immediately give up junk food, just limit it. For example, allow yourself a serving once or twice a day as a reward. The body will know that it is not limited in anything, and there will be no desire to eat a packet of cookies and a barrel of jam. Gradually, you will learn to do without junk food and garbage.
The proper nutrition menu for the week: 1 option
Monday
• Breakfast: oatmeal with hazelnuts and honey, whole grain bread with a slice of cheese.
• Lunch: oven-baked chicken meatballs in the oven, fresh vegetable salad with oil-vinegar dressing.
• Snack: mashed cottage cheese, a cup of fresh or frozen berries.
• Dinner: boiled buckwheat in mushroom or onion roast, tomato salad with garlic and olive oil.
Chicken Cutlets
Grind the chicken breast with onions, season the minced meat with salt and spices to taste. Form small cutlets, place in a baking dish. Dilute a cup of natural yogurt ¼ tbsp. hot water, salt and fill the patties. Cook in an oven preheated to 200 ° C for 30 minutes.
Tuesday
• Breakfast: cereal or mashed curd seasoned with yogurt or sour cream, honey. Boiled egg, whole grain bread.
• Lunch: chicken pilaf with brown rice.
• Afternoon snack: whole grain bread with ricotta.
• Dinner: stewed beef with carrots, baked eggplant.
Beef stew
Cut the meat into narrow strips. Cut the carrots into strips or slices. Sauté meat slices for 1 tsp. oil, salt, pepper and cover. Simmer for 10 minutes. Add the carrots, mix, pour a glass of water and bring the meat to the ready.
Wednesday
• Breakfast: buckwheat, boiled egg, green tea.
• Lunch: borsch with fresh cabbage and sour cream, slices of Borodino bread, steamed beef cutlet.
• Snack: mashed skimmed cottage cheese with berries and sour cream
• Dinner: zucchini stuffed with meat, baked salmon.
Stuffed zucchini
Pass the beef or chicken fillet through a meat grinder with onions and garlic, salt, add pepper. Peel the zucchini, cut into rings, remove the core. Quickly fry the zucchini rings on both sides. Fill each ring with minced meat, return to the same pan. Dilute half a glass of sour cream with the same amount of water, salt. Pour the zucchini sauce, simmer at a slow boil for 30 minutes.
Thursday
• Breakfast: cottage cheese pancakes without flour with sour cream or yogurt, a glass of green tea and one fruit to choose from.
• Lunch: mashed potatoes with meatballs.
• Snack: orange or grapefruit, nuts, green tea.
• Dinner: boiled beef with sliced fresh vegetables in sour cream or butter-lemon sauce.
Cheesecakes without flour
Wipe the cottage cheese. Add the egg to the bowl with the curd mass, salt and mix. Wet cheesecakes with wet hands. Dip oat bran flour on both sides. Fry in a frying pan on both sides, covering each time with a lid. You can put the cheesecakes on a baking sheet and bake in the oven.
Friday
• Breakfast: oatmeal cookies, sweet cottage cheese and green tea.
• Lunch: pickle with sour cream, cutlet with boiled green beans.
• Snack: a mixture of nuts and dried fruits.
• Dinner: baked chicken with grilled vegetables.
Diet Oatmeal Cookies
A glass of hercules pour ½ cup of kefir, let stand for 10 minutes. Add mashed potatoes from any fruit: mashed banana, grated apple, etc. Add sugar or sweetener to taste. With small hands, form small cookies and place on a baking sheet covered with baking paper. Sprinkle with sesame seeds. Bake at 220 ° C until cooked.
Saturday
• Breakfast: rice porridge, apple, tea.
• Lunch: eggplant boats with minced meat.
• Snack: fruit salad with yogurt.
• Dinner: vegetable stew with chicken.
Eggplant meat boats
Cut the eggplants lengthwise, select the middle with a spoon or knife to make “boats”. Rub the eggplant with salt, let stand for 15 minutes. turn on the oven at 230 ° C. Make minced meat from any meat with onions and garlic. Rinse the eggplants with water, dry, grease with vegetable oil and put in the oven for 20 minutes. Fill the eggplant with meat, put in a baking dish, fill with sour cream sauce. Cook another 30 minutes at 210 ° C.
Sunday
• Breakfast: omelet with cheese and tomatoes, fruit or nuts.
• Lunch: boiled rice with meat cutlet, a salad of fresh vegetables.
• Snack: natural yogurt with bran and honey.
• Dinner: vinaigrette, fish baked with lemon.
Baked fish
Salmon of pink salmon or salmon, salt and pepper. Put on a baking sheet covered with foil. Squeeze a tablespoon of lemon on each piece of fish, put two lemon mugs on top. Bake in a preheated oven to 220 ° C until cooked, 20-30 minutes depending on the thickness of the fish piece.
If you go to bed late, and after dinner you feel hungry after a while, eat a cup of yogurt or drink a sour-milk drink. These foods are ideal for a healthy diet, do not overload the intestines and satisfy the need for carbohydrates - the main reason for overnight fridge raids.
