Imagine you open you assimilated the information I have given you in the first half. So let us, without losing more time to work.
If in addition to following a healthy diet, you want to lose weight. You have to think that diet you start to have these three characteristics:
- Energy intake must be less than that required to maintain body weight.
- The nutrient supply should not be affected.
- It must be affordable and appetizing.
If the first characteristic is not met, you will not drop weight if the second is not met, the long-term result will be malnutrition due to lack of nutrients, and finally, if the third feature is not met, abandon the diet or because it is not designed for your pocket, or because it is not designed for your lifestyle, your work schedule … or because food is not to your liking.
Turning to the second feature. The more low-calorie diet, is getting more difficult with limited food, the same amount of nutrient intake. So it takes imagination and cunning but above all, nutritional knowledge to meet the quota of macro and micro nutrients our bodies need daily.
Although often hear that we must suppress diet carbohydrate diet, I can say that this is complete nonsense. True that if you do not put gas in the car this does not get you anywhere … because hydrates are the fuel for your body, and if you do not consume daily, your body is weakened and can not perform activities of daily living.
What to regulate the amount you eat, how repartes throughout the day, and as you prepare your food.
The way of cooking that you use is very important. Of course I say that if you intend to follow a balanced diet, cooking techniques that will be your allies are the iron, the steam oven, stir fry, or microwave papillot.
In a diet it is inescapable reduce fat intake, as these are more than twice the energy value of proteins or carbohydrates. So not only you should avoid eating foods high in fat, but also you should avoid those firing mechanism that will provide more fat to food.
Whether to reduce fat intake, I recommend you limit consumption of trans fats (margarine, pastries, .. etc.) And saturated fats, found mainly in red meat, sausages and bakery products. By decreasing the intake of this type of lipid, also you will reduce your levels of “bad” cholesterol (LDL) and the risk of cardiovascular disease.
Moreover, it is not good to stop consuming unsaturated fats ( monounsaturated and polyunsaturated ) and which are present in vegetable oils, virgin olive oil, white and blue fish (rich in Omega 3 ) … etc . These fats are very beneficial to the body, acting as antioxidants and preventing various kinds of diseases (cardiovascular, cancer, stroke, … etc.)
As you go watching, dieting, should not be synonymous to restrict most of the foods you eat regularly. Well, that whenever your daily diet is not based on industrial bakery, fast food and frozen … If this is your case, a big change of habits that would be more advisable.
As not all foods are the same amount and quality of nutrients, it is important to eat a variety.
Here I leave a couple of tables where you will see that you should eat every day, you should eat occasionally and in each case the recommended servings.
As my intention is not saturate of information, today we’re done.
You need to read the food labels carefully. They will provide a valuable and reliable information, and also help you to discover if your current power resembles the recommendations contained in them.