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Category: Low Calorie For Weight Loss

  • 12 low calorie fruits for you to eat at ease

    12 low calorie fruits for you to eat at ease

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    Discover tasty fruit options to eat without leaving your diet, and learn a little about the benefits of their frequent consumption

    Photo: Getty Images

    Not important if the subject is the fad diet, or even a food reeducation, fruits are a constant presence on the menus for those who want to lose weight and eat healthier. Some are even known as fruits that lose weight, due to helping satiate hunger and detoxifying the body.

    According to the nutrologist Dr. Hugo Coelho Neves, these are extremely important in their regular consumption, since they are great sources of micronutrients (vitamins and minerals), antioxidants, soluble and insoluble fibers. For him, when consumed daily and according to the individual biotype, fruits bring several benefits, both physical, such as increased disposition, improved digestion quality and an anti-inflammatory action, as well as mental, which can help control the response to daily stress and raising the feeling of well-being.

    The doctor reveals that each person has a specific biotype, which has flavors that should be predominant and others that should be avoided. “With that, varying the flavors beneficial to your body will not only help you escape monotony (a major problem in the medium and long term of your consumption), but will also take advantage of the healthy substances available from a good variety of fruits”, he explains.

    Despite avoiding falling into the routine, the professional warns that by varying the forms of consumption, fiber and nutrients from these fruits can be lost, such as when preparing a juice, for example. For him, the ideal is to consume them in their original state, making the most of their benefits. “If it is necessary to use it in other ways, for example to help children eat certain fruits, it is worth adding a good source of fiber (for example, coconut flour) in the juice”, he teaches.

    12 low-calorie fruits for you to eat without fear

    Photo: Getty Images

    It is worth noting that despite being a good consumption option within the diet, some fruits are rich in calories, which can hinder the desired weight loss. So check out a list with calorie stall fruits for you to taste without guilt:

    1. Lemon (12 calories / unit)

    Among the benefits of this fruit, we can mention the general detoxification of the organism, the improvement of the peripheral blood circulation, the digestive and alkalinizing action, the aid of increased immunity, the antioxidant and anti-inflammatory action.

    2. Watermelon (24 calories / 100g)

    This fruit has a diuretic action, helps to increase immunity, has antioxidant action, improves peripheral blood circulation and improves the lipid profile.

    3. Papaya (36 calories / 100g)

    Papaya has digestive action, in addition to assisting in the proper functioning of the intestine, improving the lipid profile and helping to decrease menstrual cramps.

    4. Cashew (37 calories / 100g)

    Among the benefits of this fruit, we can mention the increase in immunity, its diuretic action, in addition to the antioxidant and anti-inflammatory action provided by its consumption.

    5. Strawberry (43 calories / 100g)

    Strawberries have a calming effect, helping to increase appetite, in addition to being a diuretic, having digestive, anti-inflammatory, antioxidant action and helping to increase immunity.

    6. Red guava (43 calories / 100g)

    This fruit is known to aid in weight loss, improve the lipid profile, in addition to helping with the proper functioning of the intestine and increasing immunity.

    7. Orange (46 calories / 100g)

    Among its benefits we can find increased appetite, aid in digestion, improved immunity, antioxidant, anti-inflammatory and energizing action, in addition to improved peripheral blood circulation.

    8. Tangerine (50 calories / 100g)

    Tangerine helps to modulate inflammatory processes, in addition to promoting general detoxification of the body and increasing immunity, if consumed frequently.

    9. Pineapple (50 calories / 80g)

    Pineapple has excellent digestive action, soothing, in addition to the diuretic and depurative action, it also increases immunity and stimulates appetite.

    10. Silver banana (55 calories / unit)

    Among the benefits of the silver banana we find the general detoxification of the organism, the aid in the recovery of the intestinal flora, besides being alkalinizing and having anti-inflammatory action.

    11. Pear (68 calories / unit)

    The pear has a calming and digestive action. In addition, it also helps to increase immunity, the proper functioning of the intestine and bone mineralization.

    12. Red apple (85 calories / unit)

    Among the benefits of the consumption of red apple can be mentioned the modulation of fat absorption, the calming action, the improvement of the lipid profile, the general detoxification of the organism, the moderation of appetite and the anti-inflammatory action.

    Glycemic index: another factor to consider

    In addition to the calories contained in a food, another topic has recently gained notoriety: the glycemic index of foods. “Calories is the amount of total energy that the food offers, whereas the glycemic index is the measure of the speed of the carbohydrate contained in the food in increasing blood glucose”, teaches Dr. Hugo.

    According to the doctor, to help with weight loss, the best measure is the glycemic load, which includes the speed and the amount of carbohydrate in each fruit. “Randomized studies prove that the best diet for weight loss and a healthy lifestyle is low-carbohydrate and high in good fats, so choosing low glycemic load fruits is a great choice”, he advises.

    Therefore, knowing the glycemic index is essential to achieve the desired weight loss. Another important fact is that for diabetics, the ideal is that the fruit to be consumed has the lowest glycemic index, to avoid spikes in your blood glucose.

    The nutrologist also reveals the fruits with the lowest glycemic index: these being the avocado with 20 glycemic index, the apple and the pear, both with 38, the plum with 39, the cherry and the strawberry, where half a cup of any of these fruits has 41 glycemic index.

    Matching fruit combos

    Photo: Getty Images

    PHOTO: GETTY IMAGES

    Regarding the amount of fruit for the ideal daily consumption, the nutrologist explains that the amount and choice vary according to each biotype, however, due to its high nutritional value, it is worth analyzing the possibility of exchanging other sources of carbohydrate (such as refined flours, for example) and increase fruit intake. “A great option is to organize a lifestyle with 2 to 3 servings of fruit daily,” he adds.

    It is worth remembering that a boring diet is one without varieties, with repetition of foods. Therefore, it is valid to mix the types of fruits consumed, because in addition to varying the flavor, it also increases the amount of nutrients consumed. Check out professional suggestions with smart fruit combinations that bring even more benefits:

    • To reduce anxiety : combine pear with apple and strawberry.
    • To detoxify the body : consume lemon along with pineapple and grape.
    • For a diuretic effect : combine pineapple with watermelon and melon.
    • If you are looking for weight loss : try eating guava with apple and lemon.
    • If the goal is to improve digestion : a combination of pineapple and lemon will be a great option.
    • To boost immunity : combine the power of orange with lemon and watermelon.
    • To increase the mood : consuming grape together with tangerine is a great option.

    Whether in search of weight loss, or due to the various benefits found in its frequent consumption, introducing fruits to the day-to-day menu will make your diet richer and more complete. Take advantage of the professional’s tips and add these rich foods to your next shopping list now.

    The information on this page is for information purposes only. They are not a substitute for advice and support from doctors, nutritionists, psychologists, physical education professionals and other specialists.

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  • 12 FRUITS THAT HELP YOU LOSE WEIGHT

    12 FRUITS THAT HELP YOU LOSE WEIGHT

    It is very common (I hope that it is not just me) to lose the fad of the fads a little. One day I wake up, I hear about something new and suddenly I realize that the entire internet has been talking about it for about 3 months and I didn’t notice it. When I heard “Despacito”, the song was already on its 13th remix. 

    Among these vacillations with pop culture, one day, over dinner, we started the ever productive debate about diets. When this type of subject takes over the table, I always look for something more interesting to do, like stick drawings.  

    But during my humble activity I FIND a part of the subject that interested me a lot: the whole crowd is cutting the fruits of their food! I thought it was people who were very noisy with the body and so on, but there seemed to be a consensus there that fruit was almost a “villain”.  

    From there the antenna was on. And I came to realize that, really, weight loss diets everywhere have indicated cutting fruits. This fashion there may already be in the mouth of the people for the past 20 years, but I swear I didn’t know.  

    10 fruits that help you lose weight

    Anyway, this led me to fun studies on fruits. And in these studies, especially those of Google, you find everything related to benefits and harms of the same thing. There’s even a video from Porta dos Fundos about it, playing with the fact that foods that were “heroes” become “villains” in minutes. Then they saw heroes again. And then villains. And then they saw the perfect diet for morning training. Then they saw carcinogens.  

    But it is also possible to find some unanimity. For example: almost all portals indicate the same fruits that help you lose weight . Look how nice it is! It seems that they have benefits that go beyond printing shorts from São Paulo who decided to go to the beach.  

    But it is good to remember, my dear calorie loss enthusiast: in addition to consuming these fruits, it is recommended that you take walks at least 3 times a week. Thus, your metabolism will increase and the body will spend the accumulated calories in the form of fat.  

    1)  LEMON 

    Lemon - 10 fruits that help you lose weight

     

    Calories in 1 unit: 22 Kcal.

    It is a diuretic , rich in vitamin C and a powerful antioxidant, which eliminates toxins and improves the skin. It also helps to lower cholesterol and blood sugar.

     

    2)  PINEAPPLE 

    Pineapple - 10 fruits that help you lose weight

     

    Calories in 100g: 52 Kcal.  

    It helps you lose weight because it is rich in water and vitamin C . Pineapple fights fluid retention and leaves even the thinnest waist! 

      

    3) APPLE 

    Apple - 10 fruits that help you lose weight 

     

    Calories in 170 grams: 81 Kcal.

    Apples are rich in antioxidants, regulate cholesterol and triglyceride levels and aid digestion.

     

     

     

    4) PEAR  

    Pear - 10 fruits that help you lose weight

     

    Calories in 1 unit: 85 Kcal. 

    Pears are a great example of fruits that help you lose weight because they are rich in fiber , which improve intestinal transit and take away hunger. It even helps to regulate blood cholesterol levels .  

     

    5)  PAPAYA 

     

    Calories in 100g: 85 Kcal.  

     It facilitates the elimination of feces and combats the swollen belly thanks to its diuretic power and its fibers . Papaya is good for helping control diabetes and relieving symptoms of gastritis .  

     

    6) KIWI  

     

     

    Calories in 100g: 46 Kcal.

    It helps to fight constipation and satisfies your appetite. It is also rich in vitamin C , in addition to being a diuretic .

     

     

     

    7)  WATERMELON  

     

    Calories in 100g: 24 Kcal.  

    Helps fight bloating, as it contains negative calories and is diuretic . It also helps to regulate blood sugar levels. It lowers the pressure and is still considered an aphrodisiac food! 

     

    8)  STRAWBERRY 

     

    Calories in 100g: 45 Kcal.

    Strawberries help you lose weight because they contain negative calories and, in addition, they are rich in iron and vitamin C , being a good natural anti-inflammatory.

     

    9) TANGERINE 

     

    Calories in 100g: 38 Kcal.  

    Tangerine helps you lose weight because it has a lot of water and fiber , as well as being low in calories. It is rich in vitamin C , aiding in the absorption of iron in the intestine and strengthening the immune system. Its fibers improve intestinal transit, reduce fat absorption and help control blood glucose. 

     

    10)  BANANA 

     

    Calories in 1 unit: 87 to 120 Kcal.  

    Rich in tryptophan, it takes away the desire to eat sweets and quenches hunger. The number of calories depends on the type and size of the banana. When it is consumed before working out, it also reduces the risk of cramps, as it is rich in potassium. It is also great for breakfast, as it reduces hunger throughout the day. 

     

    11) COCONUT

    Calories in 1 piece (45g): 159

    Rich in good fats and antioxidants, dried coconut increases the feeling of satiety, controls blood sugar and produces a healthier lipid profile. Versatile, it can still be used in the preparation of both sweet and savory, not to mention that it is a great choice for anyone who has lactose intolerance.

     

    12) AVOCADO

    Calories in 1 medium unit: 412

    Despite being hypercaloric, avocado is one of the fruits that most lowers blood sugar, not to mention that it is a potency when it comes to fiber . In an average unit, 27g of fiber exceeds 25.8g of carbohydrates . It also increases the feeling of satiety and postpones hunger, leaving us satisfied for longer. Consumed close to bedtime, it also stimulates the production of growth hormone, helping the body to develop muscles and burn fat for energy.

     

  • Can’t lose weight?

    Can’t lose weight?

    There are people who, no matter how many diets they try, simply cannot lose weight. But why? Discover some factors that can prevent you from losing weight.

    Eliminate carbohydrates? A low-protein diet? Detox plans? Have you put in practice the most varied diets and still fail to lose weight? Do not be discouraged because it is not the only case. Often, the reason for the failure of a diet lies in errors that prevent a (healthy) weight loss. Meet the ten most common.

     

    1. Not being prepared to change your lifestyle

    The ambition to go on a diet, lose weight and return to the previous lifestyle is a big mistake. To be able to lose weight in a healthy way and maintain the weight you have reached, you need to be motivated and aware that you will need to have (and maintain, in the long term) a controlled diet and combine it with regular physical exercise. If you don’t have time to go to the gym, try to walk 30 minutes every day, use the stairs instead of the elevator, park the car farther than usual or get off at the stop before “yours”.

     

    2. Having unrealistic goals

    Wanting to lose a lot of weight in a short time is not realistic – nor healthy. The ideal is to aim to lose between half a kilo to one kilo per week, since weight loss should be gradual. To do this, you will have to reduce the calories you eat daily. Select a diet that suits your personality and, where possible, lifestyle. It shouldn’t be a sacrifice.

     

    3. Try to eliminate calories by skipping meals

    Skipping meals does not lead to weight gain. Science shows that people who do not eat breakfast weigh more than those who do not miss this meal. Skipping breakfast or another meal causes you to overeat at the next meal and your appetite for sweets or other caloric foods to increase.

    Remember that you should not take more than three hours between meals and that you should eat before you are hungry.

     

    4. Exclude complex proteins and carbohydrates

    It is true that vegetables, fruit and whole grains must be present in all meals, as they are nutritious, rich in fiber (satiating) and, in general, low in calories. However, you should not eliminate proteins (present in fish, meat, tofu, eggs, seitan) to maintain lean muscle mass. Nor should you exclude complex carbohydrates (which exist in legumes, pasta, among other foods), which are essential for having and maintaining energy.

     

    5. Eat salads, but don’t give up sauces

    From the moment you decided that you were going to lose weight, olive oil should become your “salad companion”. You should also use it to cook food. But do not overdo the amount you use – although it is a healthy fat and contributes to lower levels of bad cholesterol (LDL), olive oil has calories.

     

    6. Forgetting that drinks also “weigh”

    Having a healthy, low-calorie diet does not just mean being careful about what you eat, but also what you drink. Soft drinks and alcoholic beverages increase the caloric intake per meal.

     

    7. Stop exercising as soon as you lose weight

    Although you can lose weight without exercising, being physically active will help you eliminate excess calories that you cannot suppress through your diet. Scientific studies show that people who manage to maintain the weight they have achieved regularly exercise. On the other hand, physical activity helps to relieve stress (which is very useful for those on a diet) and increases the resistance capacity, among many other benefits.

     

    8. Giving up after a relapse

    If during the weekend you didn’t resist and broke all (or almost all) of the “rules”, don’t give up on your goal and be persistent. Start your diet again.

     

    9. Weigh yourself too often (this note is addressed to women)

    Due to hormonal fluctuations, fluid retention can add a few grams to the balance at the time of menstruation – grams that then disappear. Therefore, checking daily if you have lost weight can be counterproductive and even lead to giving up on the diet because you think it is not working. Thus, you should weigh yourself only once a week, preferably upon waking up.

     

    10. Don’t ask for help

    If you feel that alone you are unable to introduce and maintain the necessary changes to weight loss, turn to a nutritionist / dietitian, who will help you to draw up an individualized plan according to your goals.

  • How I lost 26 kg (57 lbs) with the help of technology

    How I lost 26 kg (57 lbs) with the help of technology

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    More than 20 kg were eliminated in four months, without doing crazy exercises

    I was always an overweight person and I never really cared about it. At 1.61 meters tall, he weighed between 70 and 75 kg during adolescence, a condition known as overweight. But, in the last few years, with the routine more strained at work and in college, the situation has worsened a lot: some clothes have stopped serving, my reflection in the glasses did not please me and my food was terrible.

    In June 2015, when the scale hit 83 kg and threatened to show larger numbers in the future, the yellow light came on. At that time, I was already with grade I obesity, a disease that, as you are tired of knowing, is one of the main (preventable) causes of death in the world and is related to several health problems. I decided that I needed to do something before the situation got worse.

    Today, at 57 kg, I have been at normal weight and stabilized for four months. To lose the extra pounds and gain health, I had a little help from technology. In the next few paragraphs, I’ll tell you what I did (and continue to do) to keep my new shape.

    Before you start

    The Tecnoblog  is not a doctor, so everything I say here do not have recommendation character – I’m just reporting what I did, based on what I studied in recent months. It is good to see a professional before radically changing your diet or starting a physical exercise routine.

    pyramid-food-magali

    Some of the changes I made do not follow the guidelines taken as true by most doctors, nutritionists and health officials. In addition, they go against the common sense of diet and nutrition that has formed in recent decades.

    By following the tips, you understand that you will go against the current nutrition recommendations and that you may suffer resistance from friends and family. However, there is a scientific basis behind the changes, and I was careful to link the references throughout the text so that you can read them yourself.

    You have been warned!

    What are you eating?

    Yes, I know you were expecting a huge list of exercise apps, but the biggest responsible for weight loss is food. You may be able to lose weight if you start running, jumping, swimming and somersaulting without changing your food, but a   25-year meta-analysis (!) Of scientific studies shows that the reverse way, that is, changing your diet without changing your physical activity, is much more efficient.

    myfitnesspal

    Putting it in numbers, the group that just started doing aerobic exercises lost a measly 2.9 kg, on average. Those who just changed their food were left with a relevant 10.7 kg less on the scale. And the people who combined the two changes (diet and exercise) eliminated 11 kg.

    Exercises? Change the diet first.

    With that in mind, a good way to start is to record what you are eating. I used  MyFitnessPal , but there are other options, like  FatSecret  (which has a more organized food database) and the Brazilian  Diet and Health . Choose what you think is best, since they all have versions for iPhone, Android and Windows Phone (but I will focus on the first one).

    The first time you open MyFitnessPal, the application asks for some data (age, height, weight and sex) and then suggests goals for daily calories and nutrient consumption. Don’t be so concerned about being within those numbers: use the app just to record what you eat, at least at the beginning.

    If you’re like me, you’ll notice how much crap you’ve been eating during the day: I usually consumed somewhere between 2,500 and 3,000 calories a day and more than 300 grams of carbohydrates, a lot of bread, pasta, sweets and soft drinks. After recording everything, it is easier to find out what is going wrong with food.

    brigadier-kiss-cake-sweet

    It may seem difficult to register everything you eat, but over time MyFitnessPal puts the most consumed foods at the top of the search, so this task gets faster. After two weeks, registering my meals became very natural. Tip: if you don’t have time to immediately write down what you ate, take a picture of the dish and do it until the end of the day. MyFitnessPal encourages you to use the app daily (my record was 97 consecutive days!).

    Changing the power

    The problem with just trying to stay within the nutritional goal (in my case, MyFitnessPal suggested 1,570 calories daily) is that this is very difficult in the long run. By simply reducing food portions, I felt very hungry during the day, felt very unwell and wanted to eat even more goodies. This is the main reason why many diets do not work: it is almost impossible to endure the negative effects for more than a few days.

    Therefore, it is not enough to reduce the feeding, it is necessary to make some substitutions. And realistic substitutions, because, quite frankly, I can’t exchange a juicy piece of rump steak for a portion of asparagus (if the asparagus were extinct on the planet, it wouldn’t be missed), let alone a beautiful salmon for some eggplant made with eggplant. , yam or jiló (who can eat that?).

    vegetables

    The main culprit for the fact that we get fat is insulin. As you learned in biology classes, she is responsible for controlling blood glucose (sugar) levels. But it  also has other functions , and I highlight two: storing fat in fat cells and encouraging the use of glucose as an energy source instead of fat (which is now stored in the body).

    With that in mind, think about this cycle:

    • A high level of insulin causes obesity because it stimulates the fat supply.
    • The carbohydrates you consume are transformed into blood sugar and stored as fat in the adipose tissue.
    • Excessive blood sugar is toxic.
    • The body releases insulin to lower blood sugar.
    • Go back to item 1.

    What did I do? I drastically reduced the consumption of foods rich in carbohydrates (breads, pasta, sweets and soft drinks) and started to eat foods rich in proteins and fats (meat, poultry, fish and eggs).

    It was difficult to get rid of French bread for breakfast and desserts in the night at the fridge, but the rapid advance on the scale was a great incentive for me to remain focused on my goal: in two weeks, I went from 82.8 kg 78.1 kg. Almost 5 kg less, in 15 days, with no complicated rules.

    The results of the changes

    health

    The best part is that both body weight and fat percentage have decreased significantly. Here are my numbers, every 15 days:

    • 06/07/2015: 82.8 kg and 29.1% fat;
    • 06/22/2015: 78.1 kg and 27.9% fat;
    • 07/07/2015: 74.6 kg and 26.1% fat;
    • 07/21/2015: 71.3 kg and 24.3% fat;
    • 07/08/2015: 67.4 kg and 22% fat;
    • 08/21/2015: 64.9 kg and 20.8% fat;
    • 08/09/2015: 63 kg and 19.1% fat;
    • 09/22/2015: 62.4 kg and 18.7% fat;
    • 10/7/2015: 59.3 kg and 16.2% fat.

    That is, in four months, I managed to eliminate 23 kg and reduce body fat to a healthy level. As I write this text, in January 2016, I am 56.8 kg and 14% fat (these numbers were slightly higher after the goodies at the end of the year, but it was possible to reverse the situation in a few days).

    To make the measurements, I used an Omron HBF – 214 scale, which measures the fat index and other body parameters using bioimpedance. I bought this scale in a good promotion for 70 reais; you can find similar models for between 100 and 200 reais.

    But you don’t have to spend the tubes on this: the important thing is to record your weight regularly, a few times a week, right when you wake up, with the scale you have at home. Thus, you can tell whether you are getting it right or not and be stimulated by the numbers decreasing every day.

    Of course you can record these numbers on paper, but the MyFitnessPal, FatSecret and Diet and Health apps, which I recommended earlier, have the function of weight monitoring and generate a graph for you to get a sense of how many pounds you lost. I’m kind of addicted to numbers and graphs, so I ended up weighing myself every day, except Saturdays and Sundays, to see my weight evolution curve.

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  • Diet to lose weight: see 10 healthy options with menu

    Diet to lose weight: see 10 healthy options with menu

    To achieve a healthy and lasting weight loss it is important to invest in good eating habits

    Photo: Nok Lek / Shutterstock

    To achieve a healthy and lasting weight loss it is important to invest in good eating habits. For this, there are different types of diets to lose weight and each uses its own method, according to the desired purpose.

    Eating a diet to lose weight is to acquire eating habits in order to lose, maintain or gain weight. To lose weight healthily, it is necessary for the body to expend more calories than it consumes.

    Therefore, diets are usually used in conjunction with physical exercise to lose weight .

    Simple Diet Tips

    • Do not go more than 4 hours without food
    • Sleep well. During sleep, our body produces leptin, a hormone capable of controlling the feeling of satiety throughout the day
    • Drink at least 2 liters a day
    • Invest in the salad. It helps to cheat the stomach and eat less with meals. Look for vegetables and legumes that you like and don’t be too caloric
    • Prefer whole foods. They contain more nutrients and fibers, which do a damned good for your body
    • Avoid the intake of salt and high sodium foods, which favor fluid retention
    • Prefer less caloric preparations, such as roasts, boiled or steamed. Gratin, fried, parmigiana or breaded foods should be avoided
    • Seek help from nutritionists or nutritionists
    • If you overdo it sometime, don’t give up. Start again the next day.

    Menu suggestions for healthy weight loss

    Below we see the calorie distribution per meal based on a 2000 kcal diet, consisting of 6 daily meals.

    Meal Suggestion
    Breakfast Invest in fruits, cereals, whole grain breads and oilseeds. To drink: natural juices, coconut water, teas, milk or coffee. An ideal breakfast can have 20% of daily consumption, about 400 kcal.
    Morning snack This meal should be light and fast, with foods with a low glycemic index (slow absorption). Invest in fruits, oilseeds, natural and whole foods. To drink: natural juices, teas or coconut water. The ideal morning snack can have 5% of daily consumption, about 100 kcal.
    Lunch The recommended lunch dish is divided into four parts: two parts filled with salads and vegetables, one part with carbohydrate sources and one part with protein sources. To drink: natural juices or teas. The ideal lunch can have 30% of daily consumption, about 600 kcal.
    Afternoon snack Make snacks that contain carbohydrate, protein, and good fat. Give preference to natural and whole foods. Other good suggestions are dried fruits, cereals or nuts. To drink: coffee, teas or yogurts. The afternoon snack can have 15% of daily consumption, about 300 kcal
    Dinner Carbohydrates, proteins (simple to digest), fats, vitamins and minerals must be provided properly. Fruits and vegetables are good foods for that meal. To drink: natural juices and teas. Dinner can have 25% of daily consumption, 500 kcal
    Supper Choose a protein-rich snack. if you want, you can add a fruit, which is a light carbohydrate or, at most, 1 whole toast. Supper can have 5% of daily consumption, 100 kcal

    This example can vary according to the eating habits and needs of each individual, but from it we can see that one should not restrict the diet by eating very little in some periods and exaggerating in others.

    Remembering that when thinking about adhering to a diet, the best thing to do is to seek help from a professional, such as a nutritionist, nutritionist or endocrinologist.

    Use of medicines and diet to lose weight

    The use of medication can only facilitate weight loss, but if there are no lifestyle changes there are chances of regaining lost weight.

    All types of weight loss medications should only be used when the adoption of a healthier diet and the practice of physical exercises have not resulted in weight loss.

    When the body mass index (BMI) remains higher than 29.9 after treatment with dietary reeducation, the use of drugs to help in the weight loss process is indicated.

    Every process must be accompanied by a professional, such as a nutritionist, nutrologist or endocrinologist.

  • 5 Dangerous Side Effects of Rapid Weight Loss

    5 Dangerous Side Effects of Rapid Weight Loss

    It is neither secure nor permanent. Whenever a diet seems too good to be true, it usually is.  

     

    You have heard this phrase thousands of times: slowly and always. But you have certainly seen on social media some “before and after” photos of people who lost considerable pounds in just a few days – with links that offer the same method so that you can achieve the same. Tempting, isn’t it ?!

    This person’s effort may have earned him a smaller size of jeans and many emojis applauding his success, but his method should not be a cause for celebration. While it is true that some more restricted diets can lead us to scale success, experts say that rapid weight loss is generally unsustainable and, in many cases, harmful. Research suggests that a safe rate of weight loss averages one to two pounds a week. And here’s why: 

     

    1. Restrictive diets to accelerate weight loss can make you more hungry (and irritated)

     

    At first, restrictive rules can make your body and brain feel better than before – especially if your old diet lacked balance or healthy ingredients. “The so-called ‘normal’ diet usually consists of unhealthy and processed foods,” explains Sari Fine Shepphird, a psychologist in Los Angeles. “Feeling an initial wave of well-being is not entirely wrong, but radical diets cause an intense and temporary spike in initial serotonin.”

    Extremely low calorie diets can cause side effects like nausea, constipation, insomnia and irritability. And don’t be surprised if you also experience a headache, low energy and a bad mood. These symptoms appear when you eat very little – a 2018 study, published in the journal Emotion, found that hunger can cause people to experience a negative antisocial emotional state.

     

    2. Rapid weight loss strategies are not permanent in real life

     

    Following a restrictive diet for a week, which includes eating with your partner, family, friends or coworkers, will make you say a lot of “no”, and you will probably end up stressing about what you will stop eating. This is not only complicated (and a little sad), but all this deprivation can eventually fuel desires. So when you go out of the intensive diet mode, you eat too much. Conclusion: In the long run, most people who try fast diets can lose some weight, but ultimately fail and usually struggle to keep it off or even end up gaining more weight.  

     

    3. Rapid weight loss diets can cut the nutrients you need

     

    Diets that eliminate carbohydrates, for example, can cause you to lose the essential vitamins and minerals for your body. Deficiencies in some nutrients can affect your immune system, your energy, your mood and even your sleep patterns. And what’s the use of losing weight if you’re going to get physically and mentally worse?

     

    4. Taking the wrong approach can create problems for your body

     

    It is always a good idea to talk to your doctor before trying any new eating plans. It will likely alert you that there is a general lack of research around the safety of fad diets (which is why they do not recommend them).

    The risks are real: in a 2018 study published in the International Journal of Obesity, researchers found that low-calorie diets can impair cardiac function in some people. In general, remember: a diet can reduce your weight, but the number on the scale does not tell the whole story of your health.

     

    5. Suggested products can be unnecessarily expensive

     

    Many supplements and foods that promise weight loss can be costly. But are they effective? In general, not – or not for a long time.

    A proven method to lose weight healthily and slowly takes into account several components, including portion control, moderation and a focus on whole foods rather than processed ones. Since there is no tea, shake or pill that can replace these pillars, spending money on them for short-term results is a waste.

    Start by making small changes to your eating habits, such as changing sodas or sugary drinks for water, sparkling water or unsweetened tea. For permanent weight loss, try a program that will help you establish healthy habits and allow you to go out to dinner and enjoy your favorite foods – even if it takes a little longer to reach your goal.

  • Professionals indicate 9 ways to lose weight fast without diet

    Professionals indicate 9 ways to lose weight fast without diet

    Check out a much easier, healthier and healthier attack plan that will help you learn how to lose weight fast – and the right way

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    There is no denying that diets that reduce calories drastically are the worst for anyone looking to lose weight. As much as you are motivated to lose weight in a short time, around the fourth day of the “banana regime” or whichever option you choose, doing something with quick results seems much more attractive than another 24 hours of chicken breast and spinach .

    So we are going to offer you a plan that will help you lose weight fast  and the right way! No detox juices, not just eating sausages or a cup of broccoli all day (yes, that exists). Check out the nine strategies below:

    1. Do not eat the same food (except vegetables) more than once a day

    If you had toast for breakfast, choose another whole carbohydrate, like black rice or quinoa, for lunch or dinner. If you love to eat peanut butter and jelly for your pre-workout snack, choose oilseeds for the rest of the day. By limiting yourself to eating a portion of any type of food, you automatically add a type of “flaw released” to your eating plan, according to Rania Batayneh, author of the book The One One One Diet , still without a Portuguese version. In addition, and even more importantly, this strategy adds a wider range of nutrients per day – increasing your satiety and energy levels.

    2. Eat vegetables at least four times a week

    In a study by the European Journal of Nutrition , people who followed a low-calorie diet and included four weekly servings of vegetables in their diet plan lost significantly more weight after four weeks compared to those who ate the same number of calories – but without vegetables . The acceleration of weight loss may come from the fibers of vegetables and antioxidant components, as the researchers found that vegetable lovers had lower levels of inflammation linked to obesity. Try adding chickpeas to your salad, steaming some lentils, or eating beans during the week.

    3. Get 8.5 hours of sleep a day

    Yes, you know that sleep affects weight. But you probably didn’t realize how fast this happens: A study by the Annals of Internal Medicine  suggests that it takes just two weeks of sleep for your waist to be influenced in any way. In the study, men and women followed a calorie-controlled diet. After 14 days of 5.5 or 8.5 hours of sleep per night, both groups lost about 3 kg – but those who slept more lost twice as much fat as those who slept less.

    4. Drink a liter of water for every 23 kg of your weight

    As much as increasing your water consumption is vital to prevent gluttony, promote healthier digestion and keep your metabolism in shape, when it comes to losing weight quickly, water is also your best ally against bloating, according to Kyle Brown, trainer in San Diego, USA, best known for “drying out” celebrities before photo shoots and red carpet appearances. That’s because when your cells are dehydrated, their first reaction is to cling to whatever fluid is in your system, contributing to the swelling. She recommends drinking a liter of water for every 23 kg, per day. So, if you weigh 79 kg, you should drink 3.5 liters of water. Taking slow sips avoids overwhelming your body at once.

    5. Stop eating salt and processed foods

    Another way to cut excess weight is to keep sodium and potassium levels up to date, according to Brown. To do this, she recommends cutting consumption of processed foods, which tend to have high levels of sodium, and avoiding salt in any food on your plate. “Combine this low-salt strategy with the high consumption of potassium-rich foods, like salmon and spinach, and you will deflate over the week,” she said.

    6. Do 20 minutes of HIIT

    To lose weight in record time, high intensity interval training should be your bet. Minute per minute, it burns more calories than any other exercise and, in addition, increases calorie burning 48 hours after training, according to Taylor Gainor, co-founder of LIT Method , in Los Angeles, USA. Over time, HIIT builds muscle, which is great for keeping weight in place, says Brown. Your prescription: do these exercises as fast as you can (burpees, squats, advances and push-ups) for 20 seconds. Then rest for 10 seconds and repeat until four minutes have passed. Rest for a minute and then repeat for four rounds, suggests a survey by the University of Wisconsin-La Crosse .

    7. Avoid pasta, cookies and sweets

    One of the easiest ways to deflate is to reduce your consumption of simple carbohydrates. Some sources to keep an eye on include white flour pasta, cookies, crackers and sweets. While it goes without saying that refined sugar in foods can impair long-term weight loss, it’s good to know that it can lead to significant water retention in the short term, says Gainor. “You will be shocked at the weight you will lose by cutting your sugar consumption,” she says.

    8. Eat complex carbohydrates, proteins and fats every few hours

    Eating balanced meals and snacks, containing all three macronutrients your body needs, within a few hours, is the key to energizing your body for training, preventing you from overeating (especially simple carbohydrates), and keeping your metabolism fast, according to Batayneh. Try a whole grain toast, an egg and an avocado for breakfast, an apple with a slice of cheese for lunch, and a spinach salad with chicken and olive oil for lunch.

    9. Eat a handful of oilseeds a day

    In a Penn State study , people who ate a handful of almonds a day lost significantly more abdominal fat over six weeks compared to those who followed a diet with less oil, but with the same number of calories. While the study looked at the consumption of almonds, three other types of vegetables, such as nuts and pistachios, are also linked to improved health and weight, thanks to their healthy proteins and fats.

  • What is calorie deficit? Understand how to lose weight by reducing daily calories

    What is calorie deficit? Understand how to lose weight by reducing daily calories

    Weight loss considered healthy is 0.5 to 1.0 kg per week

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    It is common to find this term when we read texts related to weight loss , but do you know what it means? We have minimal daily caloric needs to keep our vital functions at rest (breathing, heartbeat, brain function, etc.). This caloric (energetic) value is called the resting metabolic rate. Any extra activity, whether at work or for leisure, will increase the need for calories that the body needs to perform its functions properly.

    In order to understand what the deficit is, we must first understand about the energy balance, which is the math between the calories that our body spends and the calories that we eat in our food, and three scenarios can occur:

    • neutral energy balance: when we eat the same calories we spend. In this case, we keep the body weight stable;
    • positive energy balance: when we eat more calories than we expend. In that case, body weight increases, excess nutrients will be stored;
    • negative energy balance: when we eat less calories than we expend. In this case, body weight decreases, as we use our own energy stores to keep the metabolism working properly.

    It is precisely in this last case that the caloric deficit arises, because to generate weight loss, we must consume less than we spend, leaving the body “in negative” in calories! Thus, the body mobilizes the stores of nutrients (carbohydrates and fats) to provide the necessary energy.

    To generate this deficit, we can only decrease the calories ingested by food, include or increase the intensity of physical exercise or combine the two factors. Specific foods, promising to increase metabolism, have no significant impact on calorie consumption, so don’t fall for this trick!

    How many calories do you need to spend to lose weight

    Considering that 1 kg of fat tissue in our body corresponds to approximately 7 thousand calories, to lose 1 kg of fat we must generate a calorie deficit of 7 thousand calories. Weight loss considered healthy is 0.5 to 1.0 kg per week.

    Thus, to lose 1 kg in a week, we must have a calorie deficit of 7 thousand calories in 7 days, that is, one thousand calories per day, which can be the association of caloric restriction in the diet (for example, 700 kcal less per day in the diet) and increase in daily physical activity (any physical activity done at the correct intensity to generate approximately 300 kcal of caloric deficit).

    Some other factors also contribute to the increase in daily caloric burning, for example, work activities that require physical effort (for example, street sweepers) and hyper-catabolic health conditions (for example, fever, burns, cancers).

    The weight loss formula is simple, but it is not an easy process, as it is multifactorial and involves not only physical activity and food, but social, emotional and psychological issues. Therefore, always seek professional help to start weight loss in the safest and healthiest way!

  • TYPES OF DIET THAT HELP YOU LOSE WEIGHT

    TYPES OF DIET THAT HELP YOU LOSE WEIGHT

    INTRODUCTION

    For obese individuals, losing weight is not just a matter of aesthetics, but a necessity from the point of view of health. Reducing body fat is important for reducing the risk of type 2 diabetes, as well as controlling cholesterol and blood pressure levels.

    Weight normalization is not necessary to achieve these goals. It is important to make the obese patient aware that even small losses, such as 5% of body weight, already bring great health benefits.

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    Obesity treatment requires a combination of three factors: diet, exercise and changes in lifestyle. Eventually, it is necessary to use remedies to lose weight. In the most severe cases, bariatric surgery may be indicated.

    In this text we will summarize the role of food and diet options for weight loss.

    As explained in other articles in this series on losing weight, losing weight or gaining weight, it can be predicted by a simple arithmetic account: calories expended – calories consumed. If the calorie balance is positive, that is, if we eat more calories than we expend, we will gain weight. If the balance is negative, that is, if we spend more calories than we consume, we will lose weight. That simple.

    Calorie expenditure depends on your degree of physical activity. Calorie consumption depends on the type of diet. Therefore, the role of diet in weight loss should be to provide the best quality of food with the least amount of calories, so that, at the end of the day, the patient has expended more calories than he has consumed.

    WEIGHT LOSS DIETS

    You may be tempted by fad diets that promise quick and easy weight loss. The reality, however, is that there are no magic foods or fast diets. Trendy diets may help in the short term, but the long-term results are not satisfactory, causing you to have the famous accordion effect.

    A diet to be effective should provide fewer calories per day than the patient spends, while maintaining a minimum of 800 calories per day. You may even lose weight on a radical diet, but you are likely to regain it when the diet is stopped. To lose weight, and keep it off, you have to adopt healthy eating habits, which you can maintain over time.

    It is very difficult to lose weight in the long run on diet alone. As we lose weight, less calories our body needs to spend throughout the day. If the patient does not increase his calorie expenditure with exercise, the diet alone will not take him very far.

    Let’s talk about some types of diet recommended by doctors below.

    LOW CALORIE DIET

    When planning a diet to lose weight it is necessary to first establish the amount of calories desired and then select a range of foods that meet this proposal. It is important to cut calories, but it is essential to eat foods with adequate nutrients, such as proteins, carbohydrates and fats (yes, there are good fats.).

    Thinking of cutting calories without cutting the quality of the meal, weight reduction diets should eliminate alcohol, soft drinks and sweets, because these are hypercaloric and do not contain adequate amounts of other nutrients.

    Some foods, such as desserts, sweets, fats and processed foods, have a high energy density. This means that a small volume of food contains a large number of calories. In contrast, other foods, such as fruits and vegetables, have low energy density. These foods, even in larger portions, have a lower number of calories. This means that it is possible to eat larger portions, satiate hunger and still eat fewer calories.

    The daily calorie intake indicated in these diets is 1000 to 1200 for women and 1200 to 1600 for men. To plan a low calorie diet you need the help of a nutritionist and / or endocrinologist.

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    Most people do not know and cannot control their calorie consumption without help. Studies with obese patients show that they always underestimate the amount of calories they eat throughout the day by more than 20%. It is not uncommon to find obese people who swear to eat very little. However, whenever a nutritionist manages to make a report on the diet of these patients, it is clear that there are several errors in food and an excessive consumption of calories.

    LOW FAT DIETS

    Low-fat diet is another common strategy to help patients lose weight. Currently, a reduction in daily fat intake is recommended, so that a maximum of 30% of calories come from fat. This means approximately 30g of fats per 1000 calories ingested. Once again, professional help is needed to correctly calculate portions.

    It is important to remember that there are healthier fats, such as poly and monounsaturated fats. Unhealthy fats, such as saturated fats and trans fat, should always be avoided.

    LOW CARB DIETS

    The type of carbohydrate consumed greatly influences weight loss. There are less healthy carbohydrates, high in fat and calories, like sweets, desserts and soft drinks. The carbohydrates of fruits, vegetables and grains are healthy because they contain little concentration of fats and calories. The latter are considered carbohydrates with a low glycemic index.

    Diets with low and very low carbohydrate concentrations are more effective in the short term for weight loss than diets with low fat content, although in the long run there is no big difference.

    An important observation is that the drastic reduction in carbohydrate intake decreases fluid retention, causing the patient to lose weight without necessarily losing weight in the first days.

    Low-carb diets can have other beneficial effects, such as reducing the risk of developing type 2 diabetes mellitus and heart disease.

    If a low carbohydrate diet is the option, healthy choices for fat (mono and polyunsaturated) and protein (fish, nuts, vegetables and chicken) should be encouraged because of the association between saturated fat intake and risk of disease cardiovascular.

    HIGH PROTEIN DIET

    Some popular diets recommend a high protein intake associated with a low intake of carbohydrates and fats. In the short term, this type of diet is effective for weight loss. The most famous protein diet at the moment is the so-called Dukan diet (read: DANGERS OF THE DUKAN DIET ).

    The high consumption of proteins in the diet increases the production of acids by the body, which in turn increases urinary calcium excretion, with a potential risk of bone loss and formation of calcium stones. This diet also carries a risk of increased cholesterol (read: CHOLESTEROL HDL | CHOLESTEROL LDL | TRIGLYCERIDES ).

    CONCLUSIONS

    About 39% of women and 21% of men in Western countries have tried to lose weight and approximately 24% of women and 8% of men report that they are currently “on a diet”.

    Hypocaloric diets are currently the most used to induce weight loss.

    Regardless of the type of diet chosen, the patient must keep in mind that it is necessary to change eating habits. No one can stay “on a diet to lose weight” for long. Therefore, healthy eating must become the patient’s natural diet. Foods with high caloric density, carbohydrates with high glycemic content and trans and saturated fats should be eliminated from the patient’s usual diet.

    The most important thing is to learn to have a balanced diet, without excess calories, and to practice physical exercises.