Diet Plan

2019-10-14T01:07:00.002-07:00

2019-09-29T10:57:00.000-07:00

Avoid processed junk food (eat real food instead)

What is real food and the importance it has for our health? Why avoid ultra-processed foods that harm our body and well-being.

The diet has focused on nutrients and calories, instead of food, instead of real food. We speak in terms of carbohydrates, fats, proteins, vitamins, minerals ... when all that has nothing to do with health.

Health has to do with food, which is much more than the sum of its nutrients and calories. Foods have a complex food matrix, which is healthy in its natural form and minimally processed. We have overlooked the degree of processing of these raw materials, ignoring the possible effects that alter the food and have an impact on our health.

For all this, the Real fooding movement is born, for the defense and dissemination of real food, real food. For the fight against the obesogenic environment and the ultra-processed epidemic. The objective is to improve the health of the population through food.

The real food is cooked

The preparation and cooking together with the methods of cultivation and conservation of food, have contributed to the survival, evolution and adaptation of our species. We owe much of the growth and development of our civilization to how we have obtained, preserved and processed our food.

However, today we have experienced a rapid change in the way we process our food, making it the cause of our main morbidity and mortality. Food education, traditionally provided by the family, is being lost in the present generations. The population does not know what a real food is or how to cook it.

On the other hand, most people understand "dieting" as a drama, a suffering, a condemnation. While it is true that changing habits has an adaptive and precise process of time, eating real food should not be a punishment or a bore.

In order not to fall into monotony, we must move away from dietary models that are very strict or restrictive since long-term adherence will be difficult. Using the variety of real foods in combination with good culinary procedures allows us to maintain the lifestyle based on real food in the long term and the best ... enjoying the food

I find it surprising that you already know about acidic, alkaline, organic, anti-inflammatory and "autoimmune" foods but you don't know how to cook.

More market and less supermarket

The actual food is not "enriched in" or is advertised "rich in", "low in", "light", "skimmed" why? Because he doesn't need it. You have to learn to read labels to detect good processed, however, real food does not have a label, or at least not with large lists of ingredients.

Promote the purchase of food in the local food market, guarantee a less processed, healthier, more sustainable and beneficial diet with the food economy of your area

The reformulation of insane processed foods in their "healthier" adapted variant is still harmful. The message should not be to eat processed foods with less sugar, with more omega 3 or with less salt, since, the real food is more than the sum of its nutrients, it is the matrix in which they come and the interactions between them and our organism.

However, I am not against the food industry or supermarkets. Thanks to the industry we can have foods with better preservation and duration (eg: can of sardines, canned vegetables), with good hygiene and food safety measures (less cases of food poisoning), new foods with a processing that increases their quality Nutritional (eg, extra virgin olive oil, virgin coconut oil, etc.), foods that are easier to prepare and consume (eg, cut, clean and ready-to-serve vegetables), etc.

2019-09-29T10:44:00.000-07:00

Eat nuts

The beneficial quality of nuts does not last. The only nut every day that anyone can keep is slim and fit. One study has found that eating any type of nuts helps to keep body weight under control throughout the day, along with nutritional needs throughout the day. All kinds of nuts such as woodpecker, almonds, brazil nuts,
Hazelnut, pasta, peanuts, etc., are high in fat and calories. Because of the fat in the nuts, many think it will be more harmful. But this idea is not right, nutritionists have found, almonds and oils contain folic acid, which helps to quickly burn calories and reduce blood vessel fat. So playing nuts does not increase the weight but decreases it.

A recent study by a group of researchers at Louisiana State University in the United States conducted a large study. In this study on 4 thousand 4 youths, the practice of eating nuts every day is good for health. Researchers have found that people who eat nuts every day suffer 20 percent less obesity than others, and their waists are 20 percent less inflamed. Moreover, nuts control the body's high blood pressure, prevent insulin secretion in diabetics, reduce blood cholesterol and prevent heart disease.
Carrot O'Neill, a professor at the Louisiana State University Agriculture Center, says almonds are rich in plant protein, fiber and healthy fatty acids. Almonds reduce the intake of food and eliminate excess appetite. Therefore, in order to build a healthy diet and meet nutritional needs, hygienists recommend eating nuts every day.
Maureen Tarnas, executive director of the International Tree Nut Council, said the study was done to encourage eating almonds for overall good health. Every day one and a half ounces of nuts are eaten by anyone who can get important vitamins, minerals and energy that are needed for the body in daily life. So everyone needs to be encouraged to eat nuts.

Healthy Breakfast.

2019-09-29T10:32:00.000-07:00

Healthy Breakfast..

Let's play a game this morning.

Imagine you are in an ideal world: in the evening you ate light and wake up perky and full of energy, free to choose the best breakfast.

Imagine you have no preconceptions and no habits. You're completely "new", you've just woken up on a new planet.

What could be the best choice for your breakfast?

In reality the name "breakfast" is already misleading, because this word immediately makes us think of:

coffee, milk, tea, cappuccino - to drink

brioche, bread, butter and jam, cornflakes with yogurt, biscuits - to eat

Cookies are our passion, they are inevitable.

I never cease to be surprised at how much attachment there is to cookies.

We always look for the one that has nothing (deceiving us that it is good): it must not have fat, it must not have sugar, it must not have gluten, it must be light, it must be "slimming" ... the important thing is that we munch something sweet.

It seems inevitable: a breakfast can be such only if we munch on something sweet.

The problem is that this breakfast does not make us start the day well, because it continuously stimulates our insulin.

Starting the day with a sweet breakfast we undergo a glycemic peak and immediately after a drop. After a few hours from breakfast we are "underground" and we have to take something sweet again, we feel tired, listless, we need a new coffee or something that brings us up.

We blame work, stress, everything we do, but the truth is that we put in our body a gas that is not good.

Cholesterol rises, hormones don't work well, at a certain age the thyroid doesn't work anymore.

We are immersed in sugar since the morning and we think we can't do otherwise. We never thought we could do otherwise.

Now, try to change the name of the breakfast: call it "Meal number 1".

Ancient medicines teach that your stomach and digestive organs are at their highest in the morning.

So why not give the body, at this first moment, what it needs, so that the rest of the day flows in a harmonious and balanced way?

In this first meal you need to give:

Healthy fats - they nourish the body in a profound way and are necessary for the brain, for bones, for the functioning of hormones, for the transport and assimilation of vitamins and minerals;

Good quality carbohydrates, not simple sugars;

Proteins - both animal and vegetable, you can change every day. Without proteins you will always go looking for something else and you will never feel completely full.

So the ideal morning is to have a complete meal: eat protein, cooked vegetables, and healthy fats and, if needed (eg you have to do a very demanding job and have a body that requires it), a small amount of complex carbohydrates.

If, on the other hand, you have a lot of pounds to lose, you need energy and feel that having breakfast in the morning is not ideal for you, another possibility is Smart Cappuccino, a fatty, protein-rich, nutrient-rich and antioxidant drink, but light and that does not weigh down.

These are the two possibilities. Try them without preconceptions!

Think about how many times man has had to overcome rigid ideas and prejudices to do great things.

Even in the food sector, it is enough to have an open mind and think about having another possibility.

Just yesterday I was talking to a client of mine who told me she had difficulty organizing lunch, since she is always traveling. I offered her to buy a thermos for food, put some vegetables and protein (maybe the leftovers from the day before) and take them with her to be able to have a healthy meal.

He had never thought about it. And it is really so: often in the food field we do not think we have alternatives.

Obviously if you don't have time in the morning you have to organize yourself from the night before. But we will talk about this again...

Yogurt diet

2019-09-27T00:17:00.001-07:00

The yogurt diet is a balanced eating plan that is not based solely on the consumption of this dairy. Although there are “miracle” plans with the same name, today we propose a balanced model that gives better results without exposing health.

Yogurt is a food full of nutrients that benefit various functions of the body. In addition to providing calcium for the bones, it contains probiotics or “live cultures” that repopulate the intestinal microbiota to achieve better digestive health.

On the other hand, it is a very versatile ingredient that can be incorporated in many ways into food. While the ideal is to take it in its natural state, it can also be the replacement of some dressings and sauces for main dishes.

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How to do this diet?

There are many reasons to opt for the yogurt diet as an alternative to lose weight more easily. First, it proposes a varied and safe eating plan, as it combines ingredients to meet all the nutritional requirements of the body.

On the other hand, the number of calories ingested per day decreases. However, it does not become hypocaloric or extreme.

Since yogurt has a prolonged satiating effect, it prevents food anxiety crises and helps moderate “pecking”.

Similarly, this food is an important source of B vitamins, calcium, magnesium and essential amino acids whose assimilation protects several vital functions. That is, it helps regulate the nervous system, take care of bones and protect muscle health.

Among other things, its lactic acid regulates the intestinal pH and promotes the growth of the “good” bacteria that strengthen the immune system. Therefore, this diet is perfect to increase the defenses and promote the relief of some infections.

Don't miss it: Recipe to prepare light yogurt sauce..

In the yogurt diet it is proposed to complement a balanced eating plan with several portions of this dairy. However, considering that all excesses are bad, their application is only advised for 5 or 7 days.

In this period you should choose low-calorie ingredients, which meet the body's nutrient needs. In addition, sources of sugars, simple carbohydrates and saturated fats should be excluded.

Food allowed
Fresh vegetables and fruits
Lean meats and fish
Whole grains and legumes
Nuts and seeds
Low fat cheeses
Forbidden food
Red meat and sausages
Fritters and snacks package
Precooked or junk food
Bread and industrial pastries
Sugary juices and soft drinks
Sweets and derivatives
Other considerations
Make five meals a day: three main meals and two snacks.
Ideally, consume plenty of water throughout the day: between 6 and 8 glasses.
Also, avoid fried, battered and breaded. Instead, use baked, steamed or cooked in water methods.
Finally, take skimmed natural yogurt, free of added sugars and flavors.
Recommended menus for the yogurt diet

The menus that we propose below to make the yogurt diet are simple examples of how this plan should be followed. However, everyone is free to vary the main meals with the healthy foods they prefer.

Breakfast options
A glass of natural yogurt, a toast with turkey ham and fruit to taste.
Two slices of bread with light jam, half a cup of plain yogurt and a slice of apple.
A cup of herbal tea, two whole toast with avocado and a natural yogurt.
Midmorning
Half a cup of plain yogurt with a handful of nuts (about 20 or 30 grams).
Fruit Macedonia sprinkled with yogurt.
Natural yogurt smoothie with berries.
Read this article: 7 reasons why you should not miss breakfast

Lunch options
A bowl of green salad with yogurt sauce and diced chicken breast.
Chicken fillet accompanied with a yogurt salad with cucumber and celery.
Pasta dish with yogurt sauce and crab sticks.
Snack
A glass of low-fat yogurt and two whole-grain cookies.
Half bowl of strawberries with plain yogurt.
Natural yogurt with chia seeds.
Food options
Portion of baked fish, steamed vegetables and portion of whole wheat bread with yogurt.
French omelette with three slices of turkey and two slices of pineapple with a yogurt.
Scrambled eggs with mushrooms and shrimp and fruit bowl with yogurt.
Are you trying to lose weight and don't know how to start? Opt for the yogurt diet. As you can see, they are easy to follow options that do not involve enduring hunger. Of course, as soon as you finish them, keep eating healthy so you don't gain weight again.

Beet diet, test its effects Beet diet, test its effects
This is a food that is loved or hated. If you like it, you'll love knowing that the beet diet is great for losing those extra kilos.
Bibliography
Daniela Echeverri Castro
Professional editor with more than 7 years of experience. Daniela Echeverri Castro has worked as a content creator and editor on different websites. She has been coordinator and content manager in various editorial teams. It also has extensive experience in SEO and digital marketing.

In recent years he has focused his writing work on health, nutrition and wellness issues. In addition, he took the course Nutrition and obesity: overweight control, offered by the National Autonomous University of Mexico (UNAM). He has also collaborated in several projects for editing and curating texts for thematic blogs. Since 2014 she is an editor in Better with Health and currently collaborates in the editorial section of the MContigo Group..

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2019-09-26T02:28:00.000-07:00

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Diet Plan

2019-09-26T01:21:00.000-07:00

DietPlan for You

Diet Plan

If one of your goals of the year is to lose weight, we bring you a two-week plan that can help you.

Dr. Maximo Ravenna's 14-day plan is contained in his book "More life, less kilos." By following it, men can lose between 8 and 10% of their weight per month, and women from 6 to 8%. However, Ms. Liliana Grimberg, a dietitian and coordinator of the Nutrition area of the Dr. Maximo Ravenna Therapeutic Center, clarified that the decline depends on the patient's overweight.

The specialist also offers the following guidelines to consider:

Respect all four meals.

Drink at least 3 liters a day of fluids through infusions, diet drinks, water, and broth.

Select foods with low glycemic index.

Limit refined flours, bakery products, cookies, noodles and industrialized foods to the maximum.

14 day plan

Yogurt Tips

Day 1

BREAKFAST: Coffee with milk, 1 low-fat yogurt, 1 cup of cherries

LUNCH: Broth, leafy vegetable salad with lentils (3 tablespoons cooked lentils), 1 hardboiled egg, 1 citrus

LITTLE: Cut or infusion, 2 ham and 2 cheese fetes

DINNER: Vegetable broth, ¼ grilled chicken oregano with broccoli and tomato salad, ½ pear with jelly

Day 2

BREAKFAST: Cut or infusion, 4 machine cheese fetes

LUNCH: Vegetable broth, homemade hamburger with green vegetables and tomato garnish, 1 banana

LITTLE: Infusion, 1 cup fruit salad tea size with 1 tablespoon cheese spread

DINNER: Diet broth, fillet with oregano with carrot salad, grated raw beets and a hard-boiled egg white. Jelly with Fruits

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Day 3

BREAKFAST: Cut or infusion, 1 banana, 1 milk or skim yogurt

LUNCH: 1 cup light broth, tenderloin with green leafy vegetables and tomato, 1 apple

LITTLE: Infusion or sliced, 3 machine cheese fetas

DINNER: Broth, 6 Crab salad with palm hearts, a slice of pineapple and several lettuces (a small plate), 1 cup of strawberry tea

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Day 4

BREAKFAST: Sliced, banana smoothie (a cup of skim milk and a small banana)

LUNCH: Vegetable broth, baked chicken with aromatic herbs, grated carrot salad, arugula and tomato. A citrus.

MERIENDA: Infusion with milk, 1 yogurt with 1 kiwi and jelly

DINNER: Broth, green leafy vegetable salad, 1 can of natural tuna, 1 cup of diet jelly

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Day 5

BREAKFAST: Infusion, 1 cup of milk, 1 yogurt with 2 small plums

LUNCH: Grilled salmon with cabbage salad, 1 banana

MERIENDA: Infusion with milk, 3 fetes de pavita

DINNER: Broth, mustard loin with oregano tomato, 1 citrus

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Day 6

BREAKFAST: Infusion cut with milk, 4 lean cheese fetes

LUNCH: Broth, arugula salad, egg, cherry tomatoes with 3 tablespoons of brown rice and 1 hard-boiled egg white, 1 citrus

MERIENDA: Infusion, 1 low-fat yogurt with 1 fresh plum

DINNER: Broth, small hake fillet with multicolored salad, 1 glass of jelly

Day 7

BREAKFAST: Infusion, banana smoothie (1 cup of milk and ½ banana)

LUNCH: Vegetable broth, green chicken with spinach salad and mushrooms

MERIENDA: Infusion with milk, 2 loin fetes and 2 machine cheese fetes

DINNER: Vegetable broth, assorted vegetable salad with ½ can of natural tuna and 3 tablespoons of corn, 2 plums

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Day 8

BREAKFAST: Coffee with milk, 4 fine fetas of skim cheese

LUNCH: 1 cup broth, baked hake fillet with grated carrot salad and celery, 1 thin slice of pineapple with diet jelly

SNACK: 1 infusion, 1 hardboiled egg

DINNER: Broth, Milanese soybeans with a mozzarella cheese feta and tomato and cabbage salad, 1 citrus

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Day 9

BREAKFAST: Coffee with milk, strawberry smoothie (1 cup of milk and 1 cup of strawberries)

LUNCH: Broth, ½ grilled breast with 1 grilled eggplant and lettuce, tomato, cucumber, onion and 1 hard-boiled egg salad, 1 fresh fruit

MERIENDA: Coffee with milk, 1 low-fat yogurt

DINNER: Vegetable broth, omelette (with 1 egg, 2 whites and 2 fetes of skimmed machine cheese), with 1 small bowl of spinach with palmettos, 1 fruit

Day 10

BREAKFAST: Infusion with skim milk, 1 fresh fruit with diet jelly

LUNCH: Broth, grilled salmon and grilled vegetables, fruit salad with spreadable cheese tuft

MERIENDA: Coffee with milk, 4 fetes of mozzarella cheese

DINNER: Broth, broccoli noodles (1 cup of corkscrew noodles and 1 small broccoli dish), halved tomato, light jelly

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Day 11

BREAKFAST: Infusion with skim milk, 1 fresh fruit and 1 yogurt

LUNCH: Broth, mixed salad with 6 crab, 1 cup diced melon and ½ pot of yogurt

MERIENDA: Infusion, 1 banana

DINNER: Broth, tenderloin with green leaf and tomato salad, 1 serving of watermelon

Day 12

BREAKFAST: Infusion with skim milk, 1 cup of cherries

LUNCH: Provencal chicken with celery, apple and palm kernel salad (a small dish), diet jelly

MERIENDA: Banana smoothie (1 cup of milk and 1 small banana)

DINNER: Broth, Neapolitan eggplant with carrot, tomato and palm kernel salad

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Day 13

BREAKFAST: Infusion with skim milk, 1 banana

LUNCH: Vegetable broth, baked fish dish (prepared with aromatic herbs) with a teaspoon of mustard and cucumber salad, radish, cherry tomatoes and onion (a small plate), 1 cup light jelly

MERIENDA: Infusion with skim milk, 2 cheese rolls and 2 ham rolls

DINNER: Broth, tomato salad, palm kernels, carrots, beets and 1 small natural tuna beet, 1 fresh fruit

Day 14

BREAKFAST: Infusion with skim milk, 1 yogurt with 1 kiwi

LUNCH: Broth, raw assorted vegetable salad with ½ cup of brown rice, ½ cup of legumes and 1 hard-boiled egg, 1 citrus

LITTLE: Infusion with skim milk, 3 cooked ham, loin or pastry fetes

DINNER: Broth, boneless thigh with broccoli and tomato salad, 1 seasonal fruit