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Category: Low Calorie Tips

What to eat at night on the diet: 5 tips to lose weight

Knowing what to eat at night in the diet can guarantee healthy weight loss . Is it the night you are most hungry? Maybe he had a busy day and just got home. Or, you are unable to fall asleep because you are hungry.

What to eat at night in the diet?

Whatever the reason, you’re in the kitchen and need something healthy to eat. See these healthy options!

1. Cereal and milk

Cereals can be a great snack for the night, in addition to helping you sleep. But eat it in small portions. Put 100 calories of cereal and half a cup of skim milk.

2. Red fruits

When your body needs candy, therefore, a good alternative is red fruits. They are options loaded with fibers, in addition to magnesium, a mineral that will relax your nerves and muscles, accelerating your sleep.

3. Yogurt and Fruits

Yogurt is an excellent source of calcium. But before you buy the products, check the label, therefore, since some options are high in sugar, containing calories you don’t need. Choose plain yogurt, and if you want, therefore, add berries.

4. Oats

Oats can be an ideal food option for you to eat at night. It is therefore an excellent source of fiber, which keeps your cholesterol level under control.

Prepare instant oats by adding skim milk, a pinch of cinnamon and a quarter cup of dried fruit.

5. Popcorn

Popcorn is a great option, containing complex carbohydrates, fulfilling the desire for something crunchy. A low calorie food. Remember that microwave popcorn is extremely harmful to health. So, opt for the natural version of the food.

October 6, 2020
40 healthy foods to lose weight
Find out which items cannot be missing from your shopping list and know their benefits
A varied diet is always the best option when the goal is to lose weight in a healthy way. Only then will the body receive all the nutrients it needs to function well and still burn excess fat.

In addition to helping you lose weight, healthy foods provide a number of other benefits for the body.

These foods are important sources of essential vitamins and minerals, help to lower cholesterol, prevent heart disease, ensure more disposition and, in addition, make the skin and hair even more beautiful.

If your intention is to lose weight and lead a healthier life, check below the 40 foods that cannot be missing from your shopping list and learn the benefits of each one.

Remember: a good diet means more beauty, health and well-being!

Skimmed milk – has less fat and sugar than whole milk , and is a source of protein, calcium, phosphorus and vitamin B.

White cheeses – like cottage and ricotta cheese, have less fat and are rich in phosphorus, selenium, calcium and protein.

Yogurts – they are delicious and healthy. Skimmed foods are low in fat, high in protein and rich in calcium.

Bananas – are low in fat and cholesterol, and are full of vitamins and fiber.

Oranges – are low-calorie, fat-free and rich in vitamin C and potassium.

Apple – is low in sodium and has no fat. They are a great snack option, healthy and easy to carry.

Strawberries – they are delicious, very low in calories and rich in vitamins, potassium and fiber.

Melon – it is great for those who want to lose weight, as it is low in fat and sodium, lowers cholesterol and is rich in vitamins.

Guava – is rich in fiber, copper and potassium. It has more fat and calories, but it is a vitamin C bomb.

Watermelon – helps keep your body hydrated and provides vitamins A and C.

Broccoli – besides being delicious, it is rich in vitamins and fibers.

Carrot – it is a great food, as it has very few calories and fats, helps to lower cholesterol and is rich in vitamins, iron and fibers.

Legumes – are low in sodium and saturated fat, rich in copper, protein and fiber and are great for keeping cholesterol low.

Spinach – is a source of iron, and also very rich in vitamins, calcium and copper. However, it has a lot of sodium.

Pumpkin – has low sugar content and lots of vitamins.

Sweet potato – it has little sodium, it is a vitamin A pump, rich in fiber and it has almost nothing of fat and cholesterol.

Tomatoes – they are delicious, very versatile in preparation and rich in vitamins and fibers.

Black beans – it is very rich in protein and iron, and has practically no fat, cholesterol and sugar.

Onion – has many vitamins and fiber, is free of fat and cholesterol and has low amounts of sodium and sugar.

Avocado – although rich in calories, it has good fats. It is rich in fiber, protein, potassium and can be an excellent alternative to mayonnaise in sandwiches (prepared as guacamole).

Kale – is rich in vitamins and omega-3s and helps to lower cholesterol.

Celery – has very few calories, and is a great source of vitamins and calcium.

Cabbage – has lots of fiber and vitamins, and is also a source of minerals like calcium, phosphorus and sulfur. It also has anti-inflammatory and antioxidant properties.

Algae – like those found in sushi, help to lose weight and cleanse the body. Have no cholesterol are rich in vitamins, iron and calcium.

Wholemeal bread – it has lots of fiber and keeps you full longer, as it is a complex carbohydrate and takes longer to digest. Remember to check, on the label, whether whole flour is the main ingredient.

Brown rice – it is much healthier, since the process to obtain white rice compromises the vitamins, manganese, phosphorus and iron of that grain.

Barley – is an excellent source of fiber, selenium, phosphorus, copper, manganese and can help people with type 2 diabetes.

Quinoa – is rich in proteins, fibers, iron and calcium. Very healthy, it is a great alternative to rice with meals.

Ground meat – it is a source of protein, zinc, iron, selenium and vitamin, but it can also have a lot of fat. When buying, opt for lean meats.

Skinless chicken breast – it is healthy and looks great grilled with vegetables.

Turkey chops – they are great for eating baked goods. They are low in fat and rich in proteins, iron, zinc, phosphorus, potassium and B vitamins.

Pork chops – are healthier than red meats. Most of the fat is unsaturated, which helps to reduce cholesterol and the risk of heart disease.

Lean sausages – like turkey breast and ham, are very practical to add to natural sandwiches. Look for low sodium and fat options.

Canned tuna (in water) – it is a source of omega-3 and fatty acids, increases good cholesterol, lowers blood pressure and reduces the risk of heart disease.

Salmon – is rich in omega-3, vitamins, magnesium and proteins. A healthy and nutritious option.

Light popcorn – and preferably unsalted, is rich in protein and fiber and a good source of whole grains, which help to reduce the risk of heart disease and diabetes.

Oilseeds – like peanuts, cashews, walnuts and almonds, are rich in calories, but also in nutrients. They have good fats, magnesium, copper, protein, fiber and antioxidant phytochemicals. The secret is to consume in moderation.

Seeds – like pumpkin, sesame and sunflower seeds , are as nutritious as chestnuts. Source of protein, minerals, zinc and other nutrients, they keep your heart healthy and your body free from disease.

Dried fruits – they are versatile and practical to transport. Eat as a snack, add to cereals, salads or even rice to make bittersweet.

Cereal bars – can be a good food, but be careful. The ideal is to choose those with more than 4g of fiber, less than 150 calories and less than 6g of sugars.
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
October 6, 2020
27 healthy snack options with less than 100 calories

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Sandwich and even cake fit the diet; check more options

Making mid-morning and afternoon snacks is essential for anyone looking to lose weight. “This habit keeps your metabolism balanced and controls your appetite until the next meal, preventing binge eating,” says nutritionist Roseli Rossi. But, to keep yourself well nourished it is essential that the snack is not rich in calories, sodium and saturated or trans fat, and yet it has the nutrients to keep up with health.

The ideal is to compose this meal with a carbohydrate (such as toast and whole-grain breads or a fruit), a protein (present in cheese, turkey breast and yogurt, for example) and good fats (found in oilseeds). These foods have good nutritional value and avoid glycemic spikes, which hinder weight loss. Below is a list of thirty healthy snacks with few calories. How about including them in the diet?

Eight baby carrots with low-fat yogurt sauce

Photo: Sea Wave / Shutterstock

“It is good not to overdo the amount of sauce so as not to fatten the dish”, recommends nutritionist Roseli. It ensures that carrots are rich in carotenoids and antioxidants, which help skin health, fight aging and the formation of free radicals. Eight baby carrots have 20 calories and 100 grams of the sauce, approximately 60.

Wholegrain flatbread with ricotta sandwich

The sandwich with half a flatbread and a slice of ricotta has less than 93 calories. And the advantages do not end there: this snack is rich in fiber, carbohydrates and proteins. “In addition to providing energy, whole carbohydrates have a low glycemic index, which is why they give you more satiety,” explains nutritionist Maria Lucia Tafuri.

Baked apple with cinnamon

Photo: Tatiana Vorona / Shutterstock

The apple – which has an average of 95 calories – is one of the richest fruits in phytochemicals beneficial to health, such as quercetin, an antioxidant that helps prevent cancer, improves circulation, lowers cholesterol and glycemic level. “In addition, its peel is a source of pectin, a fiber that helps regulate the intestine and offers more satiety. And cinnamon can help with weight loss, since it speeds up the metabolism, without adding calories to the candy”, says nutritionist Roseli .

A study by the American Cancer Society, still shows that eating an apple a day decreases the chances of colorectal cancer. This is because this fruit is rich in flavonoids, antioxidants that prevent free radicals from causing damage to cells.

Skimmed yogurt with honey

A unit of low-fat yogurt with a tablespoon of honey has approximately 90 calories. In addition to being rich in calcium and excellent for bone health. “Yogurt is an excellent probiotic, that is, it helps in the formation and maintenance of intestinal flora. Honey, in turn, gives energy and strengthens the immune system”, explains Roseli Rossi.

14 almonds

Photo: Krasula / Shutterstock

Almonds have fibers that help the intestinal transit and give satiety. Nutritionist Roseli explains that these seeds are also rich in unsaturated fats, which help to protect the heart, in addition to being a source of calcium, which maintains bone health and assists in muscle contractions. A portion with 14 units has only 90 calories and zero saturated fat, the one that is bad for your health, but it is nonetheless non-greasy. The suggested serving has 11% of the recommended total fat values per day, so stay tuned!

Light ice cream, low-fat frozen yogurt and fruit popsicle

A scoop of light ice cream has an average of 90 calories. But reducing the number of calories does not improve the quality of fats. “The ideal is to opt for skimmed yogurt frozen, which has the benefits and calories of the base ingredient of the recipe, or even for the old fruit popsicle, which has between 50 and 100 calories per unit”, says Roseli Rossi.

Salt and water cracker with cottage

Eating two whole crackers is a good alternative for a snack between meals. “Cottage cheese can also be used as an accompaniment,” says Rosana Farah, of the Brazilian Society of Food and Nutrition. The whole wafer does not require refined flour, which maintains the amounts of vitamins, minerals and fiber in cereals in bread, making it very nutritious. Even though it also has carbohydrates, the fibers contained in it prevent the feeling of premature hunger. This snack has only 50 calories.

Strawberry cereal bar with chocolate

Photo: adianb / Shutterstock

Because it is easy to carry in the bag, this snack is a great option for those who have to make snacks outside the home. “The bar contains fibers, minerals, such as calcium and potassium, in addition to some vitamins”. The caloric value varies between brands, but the average is 100 calories.

Toast with tuna pate

Photo: MShev / Shutterstock

Like the canned version of the fish, the tuna pâté is rich in iron, potassium, phosphorus, magnesium and zinc, minerals that protect the cardiovascular system and increase immunity. “Tuna is also rich in omega-3, which reduces the risk of cardiovascular disease, is indicated for the treatment of obesity, has anti-inflammatory action, is associated with memory, the treatment of depression and the prevention of Alzheimer’s”, says the nutritionist Flávia Morais, from the Mundo Verde chain. A snack unit has about 70 calories.

Swedish bread with cottage cheese

Eating a slice of Swedish bread (30 calories) with a tablespoon of cottage cheese (30 calories) is another healthy 60-calorie snack option. “Swedish bread can provide fibers that facilitate digestion and give the feeling of satiety. Cottage cheese is rich in calcium and protein, in addition to being less caloric than other types of cheese”, explains nutritionist Rosana.

Light bread with curd

Photo: locrifa / Shutterstock

A classic of the Brazilian menu, bread with curd can be healthy if made with light bread and curd. A slice of light bread with a tablespoon of light curd has 88 calories. But pay attention to the food label, as the energy value usually varies between brands. Sodium: 141 mg Fats: 3.24 g Fibers: 0.56g

Fruit salad

It is part of any diet, but many people end up adding components, such as condensed milk, sugar and honey, which end up fattening the dessert. The ideal is to choose the fruits you like and enjoy the benefits of them. Minha Vida suggests measuring a small glass with finely chopped bananas, apples, oranges and papaya. Calories: 79 calories

Sodium: 1.85 mg Fats: 0.32 g Fiber: 2.85 g

Toast with diet jam

Despite being made from fruits, the addition of sugar is the great danger of jellies. The only nutrient it provides is carbohydrates. There are 14 grams for every 20 grams of delicacy. The best option is diet jelly which has less sugar. One tablespoon of diet strawberry jam has 25 calories. It is delicious with two whole toast, totaling 95 calories. Carbohydrates: 20 g Sodium: 120 mg Fats: 1.2 g

Persian bread with ricotta pate

Photo: Natasha Breen / Shutterstock

This type of bread resembles toast, since it comes in generous thin and very hard slices. It goes very well with sauces and pates. Try a ricotta cheese, which has only 40 calories per tablespoon. Two sheets of bread with a tablespoon of pâté have 70 calories, 83 mg of sodium, 4.93 grams and 0.6 grams of fiber.

Banana cake diet

With only 70 calories per serving, this cake fits in the diet. In addition to having the nutrients of bananas, it takes cinnamon powder, which has practically no calories and is still thermogenic, that is, it helps to speed up the metabolism and expend calories. Check out the recipe .

12 hazelnuts

Photo: ivanpigozzo / Shutterstock

This oilseed contains a large amount of monounsaturated fats, which fights bad cholesterol, LDL, in the blood. For comparison, it has twice as much fatty acid as cashew nuts. In addition, hazelnut is a source of magnesium and B vitamins that serve as anti-inflammatories that protect the heart. The 12-unit portion of hazelnuts has 85 calories and no saturated fat – the bad fat – but 13% of the recommended total fat values per day.

Skimmed milk with light cereal

A cup of skim milk tea and a half cup of morning cereal tea together have approximately 100 calories. In addition, milk is a great ally for those who want to prevent osteoporosis, as it is a source of calcium, a mineral responsible for bone health. Breakfast cereal is responsible for providing energy to the body. Fats: 0.9 mg Fiber: 1.2 g Sodium: 180 mg

Five units of dried apricot

Photo: SMarina / Shutterstock

Traditional dehydrated fruits, like apricot, can be as healthy as fresh fruits. According to papers presented at the 30th World Congress on Chestnuts and Dried Fruits in May 2011, they are among the main foods rich in potassium and are still a source of antioxidants, vitamins and minerals. They warn, however, that sugars and other nutrients are more concentrated in dehydrated fruits and that the portion ingested should take into account the weight of the water eliminated. But, eating in moderation, you can add few calories to the diet. Five units have 50 calories, 0.39 g of fat and 6.24 g of fiber.

Unsweetened natural orange juice

A small glass, in addition to refreshing, has 95 calories. Remember not to take too long to drink the juice. It is rich in vitamin C, a nutrient that in contact with oxygen, it oxidizes and loses part of its properties. Fats: 0.66 grams Fiber: 0g Sodium: 0g

Pumpkin Cake with coconut

Photo: Nina Firsova / Shutterstock

In addition to being tasty, this cake has a good amount of fiber, which improves the functioning of the intestine and helps to give satiety. Each piece has 90 calories and about two grams of fiber. Check out the recipe . Carbohydrates: 2 g Fats: 4.5 g Fiber: 2 g

Energetic grape juice

Grapes are a source of active substances such as catechins, flavonoids and carotenes. It protects our cells, preventing premature aging. Beet contains a type of nitrate that nitrate reduces the consumption of oxygen and therefore slows down the pace of the process that leads to tiredness. Guaraná light gives you energy for everyday life. Check out the 89 calorie recipe that takes these ingredients.

Baked banana with cinnamon

Photo: vkuslandia / Shutterstock

Rich in potassium, fiber and vitamin A, B6 and k, the banana has 60 calories. Potassium helps prevent cramps, as it is important for the muscle contraction process. Research from the University of the Philippines has shown that eating bananas also helps to fight insomnia, thanks to the large amount of vitamins it contains. Cinnamon does not add any calories to the dessert and is still thermogenic, that is, it increases metabolism and stimulates caloric expenditure.

Wait

Rich in potassium, phosphorus, iron, vitamin A and C, the pear is a very affordable fruit, both for the price and the ease of finding it. Because the skin is very thin and not very resistant, it is not a good choice for eating out. In addition, according to a study by the Institute of Social Medicine of Rio de Janeiro and published in the Journal of Nutrition, eating three pears a day helps eliminate extra pounds. Researchers associate weight loss with the low amount of calories in the fruit and the feeling of satiety it promotes. Bet on it and add only 50 calories to the diet.

Skimmed yogurt with a tablespoon of sesame seed

Oil seeds, such as sesame seeds, hold large amounts of monounsaturated fatty acids. Using these substances, they help prevent heart-related diseases – such as heart attack, for example. The system is efficient: the seeds contribute to the control of triglyceride levels, total cholesterol as well as bad cholesterol (LDL). One tablespoon has 18 calories, and 0.23 grams of saturated fat. Skimmed yogurt has an average of 60 calories.

Dehydrated fruits

Photo: Brent Hofacker / Shutterstock

There are currently packets of dehydrated fruits on the market that are easy to take anywhere and not so caloric. The advantage is that this snack keeps the nutrients of the fruit fresh, but the number of calories doubles, so the tip is to moderate. The least caloric is the dried pineapple, which has about 75 calories in 50 grams.

10 pistachios

In addition to being great to take anywhere, 10 units of these seeds contain only 90 calories and a good amount of unsaturated fats, which have anti-inflammatory properties that protect the cardiovascular system. Your diet will thank you for increased satiety and improved intestinal transit. “This happens because the fibers clean the intestine, avoiding constipation”, explains nutritionist Maria Lucia Tafuri Garcia, president of the Brazilian Society of Gastronomy and Nutrition. But care is needed when choosing this type of oilseed, as it also has saturated fat (0.92 grams in 10 units). Total fats: 7.26 g – 13.2% of daily values

Kiwi with dark chocolate

Photo: Richard Semik / Shutterstock

The snack can be ideal for the day when you feel like eating a treat. The kiwi reduces the chances of diseases, such as cancer, in addition to preventing skin aging, according to a study by the University of Tokyo. The effect occurs thanks to the large amount of antioxidants that the fruit offers. A kiwi has 45 calories. Already 10 grams of dark chocolate has about 50 calories and contains antioxidant substances that protect the heart.

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October 6, 2020
4 low calorie sandwiches, healthy and quick to make
4 low calorie sandwiches, healthy and quick to make
4 low-calorie sandwiches – Hey, guys, how are you? Is it being easy for you to maintain your weight or is it just us here on the blog that the balance insists on lying?

The truth is that we love gastronomy. Don’t worry, we keep this editorial on the subject, because, let’s face it, it’s too good to eat.

Today’s tip is four low-calorie sandwiches that we suggest for being healthy and tasty. Try it and surprise yourself with the results because they are so delicious!

Check out the tips of 4 low calorie and very healthy sandwiches

Turkey sandwich (192 approximately)

Image merely illustrative

Ideal for mid-morning because it helps to satisfy your hunger until lunchtime and therefore you will eat less for lunch.

Write down the ingredients:
Two slices of brown bread
2 thin slices of turkey breast
2 watercress or lettuce leaves
1 pinch of oregano

Tuna sandwich (approximately 264 calories)

Image merely illustrative

The tuna contains Omega 3, that is, anti-inflammatory and controls cholesterol levels in the blood. It is also rich in B vitamins, so it favors skin and hair.

Ingredients:
2 slices of bread
4 medium lettuce leaves
1 small carrot, grated and grated
1 small tomato

Tuna cream:
1 can of tuna in water
2 dessert spoons of light mayonnaise
1 dessert spoon of chopped parsley Ground
pepper to taste.

How about a vegetarian sandwich (332 calories approximately)

Image merely illustrative

In this case, cheese guarantees protein and calcium, while vegetables are rich in vitamins, minerals and fiber.

Fiber, for example, helps you to be satiated longer, so you will eat fewer calories from other foods.

The seeds, for example, have antioxidants, vitamins and minerals and are low in saturated fats.

Check out the ingredients:
4 slices of bread with seeds
1 small zucchini
1 small grated and grated carrot
Rolled mushrooms
2 thin slices of Flemish cheese
1 tablespoon of extra virgin olive oil Ground
pepper to taste

In a non-stick frying pan heat the oil and add the mushrooms, zucchini and carrots. Leave them to the point or as you prefer.
October 6, 2020
Low carb dinner: Learn a complete low calorie menu

Chef Malu Lobo brought tips for you who want a healthier, low-carb meal

Making dinner can be a little difficult. The day was tiring, the hunger is great and so many resort to fast and ultra-processed foods. But did you know that it is possible to make a dinner that satisfies, is easy and is still suitable for the low carb diet?

According to the chef of functional gastronomy Malu Lobo, what is important in a low carb diet is the combination of water-rich, leafy vegetables, whole grains and lean meats. “And the secret to not getting sick is to change the way of cooking, you can make the sautéed, grilled, roasted and even pureed vegetables”, says Malu.

A tip that the chef gives is to make a good amount to freeze and reserve for other days. “Make and then save small portions, so you can freeze and consume throughout the week. This will color the dishes and vary the diet”, says Malu.

Thinking about the variety of food and a tasty and satisfying dinner, Malu Lobo brought recipes and dishes easy to make at home for dinner!

How about a little hiding place?

On a low carb diet, it is possible to make delights at home. One of them is the hidden one. Replacing the classic mashed potato with one of zucchini or pumpkin, the dish turns into something with low calories and is perfect! You can fill with traditional fillings, such as chicken, meat and even vegetables.

Salad cannot be missing

Malu points out that it is possible to make salads and varied dishes in the low carb diet. “You can use broccoli, cauliflower, chayote, eggplant, radish, mushrooms, okra, arugula, spinach, watercress, etc. And with whole grains, rich in fibers like lentils and chickpeas”, says the chef.

One idea she brings is the dark leaf salad with crunchy oilseeds and avocado mayonnaise. With just 1 packet of frize lettuce, half packet of arugula and half packet of watercress, mixed with 2 tablespoons chopped walnuts, 2 tablespoons hydrated cranberry (in this case, an option) and 2 tablespoons ricotta chestnuts or milk ricotta seasoned with olive oil, sea salt and lemon juice.

For avocado mayonnaise, the ingredients are simple. With 1 avocado, 2 tablespoons of lemon juice, 1 tablespoon of lemon zest, half a clove of garlic, sea salt to taste, 3 tablespoons of olive oil and the option of adding 1 pepper with no seeds. The process is simple: put everything in a blender or processor and beat while adding a drizzle of olive oil until you have a homogeneous and aerated cream.

How about a stuffed zucchini?

In addition to being low carb, the stuffed zucchini is a great option for you who want a more gourmet dinner. With easy ingredients, the zucchini can brown in the oven with grated cheese.

There is an oriental option too!

reproduction

This option is light and healthy, and tasty

Malu also gives the idea of a Japanese egg pudding, Chawan Mushi. With a cup of broccoli, shimeji or another mushroom of your choice, you mix it with an egg cream and cook for 20 minutes in a water bath. There is the option of adding chicken, fish or shrimp, making the dish even more functional!

Calm down, there’s still dessert!

If you think you won’t sweeten dinner! Malu gives the idea of making a super chocolate brownie, which instead of ingredients with a lot of carbohydrates, uses almond flour or other oilseed, like chestnut.

October 6, 2020
10 fruits that lose weight and their calories

A good strategy to reduce weight and decrease accumulated abdominal fat is to eat fruits that favor weight loss daily, either because of the low amount of calories, its large amount of fiber or its low glycemic index.

Fruits, in general, are low in calories, however it is important that adequate amounts are consumed, and can be included in snacks or as a dessert for main meals. The recommended portion is 2 to 3 different fruits per day, it is important to include them in a low calorie diet that must be accompanied by regular physical activity. This allows to increase the metabolism and use the accumulated fat reserves in the body, favoring weight loss.

1. Strawberry

Calories in 100 g : 30 calories and 2 grams of fiber.

Recommended serving: 1/4 cup of fresh whole strawberry.

Strawberries help you lose weight because they contain negative calories and in addition, they are rich in bioactive compounds due to their high amount of vitamin C, folate and phenolic compounds, which provide antioxidant and anti-inflammatory effects.

In addition, strawberries are rich in fiber, helping to control blood sugar levels, as they increase the feeling of satiety, decrease the calories ingested and favor weight loss. They are also rich in potassium, which helps to regulate blood pressure.

2. Apple

Calories in 100 g: 56 calories and 1.3 grams of fiber.

Recommended portion: 1 medium unit of 110 g.

Apples help you lose weight because they are rich in antioxidants such as catechins and chlorogenic acid, as well as containing fibers such as quercetin, which helps to regulate blood sugar levels, improve digestion and decrease cholesterol and triglyceride levels. In addition, regular consumption of apples can help decrease a person’s risk of heart disease, cancer and asthma.

Baked apples with cinnamon or cloves contain few calories and are a delicious and nutritious dessert. Discover all the benefits of the apple.

3. Pear

Calories in 100 grams: about 53 calories and 3 grams of fiber.

Recommended portion: 1/2 unit or 110 grams.

Pear helps to lose weight because it is rich in fibers, which help to improve intestinal transit and take away hunger. It even helps to regulate blood cholesterol levels. Pears baked with cinnamon are also a great dessert that, besides being delicious, helps you lose weight.

4. Kiwi

Calories in 100 g: 51 calories and 2.7 grams of fiber.

Recommended portion: 1 medium unit or 100 grams.

Among the benefits of Kiwi are combating constipation and the ability to satiate your appetite, it is also rich in vitamin C, and is a diuretic.

5. Papaya

Calories in 100 g : 45 calories and 1.8 grams of fiber.

Recommended portion: 1 cup of diced papaya or 220 grams

Diuretic and rich in fibers, it facilitates the elimination of feces and combats the swollen belly. Papaya is good for helping control diabetes and relieving symptoms of gastritis. A slice of chopped papaya with 1 jar of plain yogurt is a great option for your morning snack.

6. Lemon

Calories in 100 grams: 14 calories and 2.1 grams of fiber.

It is a diuretic, rich in vitamin C and a potent antioxidant, helping to eliminate toxins and make the skin more lush. Taking a cup of tea from the lemon peel daily is a great way to consume the lemon without sugar and enjoy all its benefits.

7. Tangerine

Calories in 100 g : 44 calories and 1.7 grams of fiber.

Recommended portion: 2 small units or 225 grams.

Tangerine helps you lose weight because it is rich in water and fiber, as well as being low in calories. This fruit is rich in vitamin C, which helps in the absorption of iron in the intestine and strengthens the immune system. Its fibers improve intestinal transit, reduce fat absorption and help control blood glucose. Discover the health benefits of tangerine.

8. Blueberry

Calories in 100 g : 57 calories and 2.4 grams of fiber.

Recommended portion : 3/4 cup.

Blueberries are a fruit that have several health benefits, as they not only have a low amount of calories but also have a high concentration of fiber, helping to control blood sugar levels and lower LDL cholesterol. In addition, it is rich in antioxidants, reducing inflammation of the body and damage caused by free radicals.

9. Melon

Calories in 100 g : 29 calories and 0.9 g of fiber.

Recommended portion : 1 cup of diced melon.

Melon helps to reduce weight due to its diuretic properties, which help to decrease fluid retention as it is rich in water. In addition, it is rich in potassium, fiber and antioxidants such as vitamin C, beta-carotenes and lycopene.

10. Pitaia

Calories in 100 g : 50 calories and 3 grams of fiber.

Recommended portion : 1 medium unit.

Pitaya is a low-calorie fruit, rich in antioxidants, such as betalains and flavonoids, in addition to having vitamin C, iron and fiber, among other compounds that favor weight loss, the improvement of the immune system, the control of sugar in blood and decreased fat accumulated in the liver.

October 6, 2020
55 TIPS FOR SLIMMING (IN A HEALTHY AND LASTING WAY)
INTRODUCTION

Excess weight should be seen not as an essentially aesthetic problem, but as a matter of personal health. In addition to the harm caused by excess body fat, the overweight individual is also frequently exposed to other health problems, as overweight and obesity are often associated with an unhealthy diet and a sedentary lifestyle.

As if that were not enough, some people, influenced by unrealistic standards of beauty, end up looking for shortcuts to be able to lose weight, appealing to fad diets, which are often harmful to health, or to using chemicals, often without help health professional.

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The purpose of this article is not to present miracle formulas for losing weight or to teach secret tips that will make you lose weight quickly and effortlessly. That does not exist. The purpose of the text is to show that the implementation of small changes in eating habits and lifestyle can have a great impact in the medium / long term in the control of ideal body weight.

If you are not familiar with simple concepts such as body mass index, ideal weight and basal caloric expenditure, we suggest that you also read the following articles:
- CALORIES TO SLIM DOWN
- CALCULATE YOUR IDEAL WEIGHT AND BMI
- HOW TO LOSE WEIGHT IN A HEALTHY WAY
HOW TO MAINTAIN A HEALTHY WEIGHT?

The weight loss process can be summed up as the difference between the amount of calories you eat and the amount of calories your metabolism burns on a daily basis. That is, if you eat more calories over several days than you burn, you will gain weight. On the other hand, if your daily calorie intake is less than the amount of calories your body burns, you will lose weight. If your calorie intake and burning are matched, your weight will be more or less stable over the weeks.

Therefore, we can divide our tips into two groups:
- Tips for consuming fewer calories throughout the day (35 tips)
- Tips to increase your calorie burn throughout the day (20 tips).
TIPS FOR CONSUMING LESS CALORIES

Avoid consumption of soft drinks

A single can of Cola-Cola has 35 grams of sugar, which provides 139 kcal. Just for comparison, 35 grams of sugar is 8 to 10 teaspoons of sugar. 139 kcal is the average cost of a 40-minute walk. If you consume more than a single can of Coca-Cola a day, the simple fact of stopping that consumption will surely make you lose a few good pounds in a few weeks.

Diet sodas may not be a healthy drink, but they are much better than non-diet sodas in terms of sugar and calorie consumption.

Find out the amount of sugar in the drinks you consume

It is not just soft drinks that contain excess sugar. Before buying a drink, check the amount of sugar and calories in it.

Energy drinks and products aimed at hydration during physical activity, such as Gatorade and Powerade, also have excess sugar. A bottle of Gatorate, for example, has 30 grams of sugar or about 8 teaspoons of sugar.

Don’t be fooled by industrialized products that are called “natural”

Many brands of juice in boxes or bottles, which are said to be made with 100% fruit, actually add sugar to improve the taste. The fact that an orange juice is made with real orange does not mean that the manufacturer cannot have added sugar to its formula. Always see the nutritional references on the back. If you have added sugar, avoid it, as the fruit itself is already a food rich in carbohydrates.

At mealtime, never fill the plate

When you eat, put less food than you think is necessary. At the time of hunger, our ability to estimate the necessary amount of food is compromised and we often eat more than we need just to not leave leftover food on the plate.

Use smaller plates

A small full plate can give you the feeling that there is an ideal amount of food better than a large empty plate.

Don’t feel obligated to finish the dish always

If you are already satisfied, stop eating even though there is still food on the plate.

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Eat only in one place in the house

Try to have only one place to eat in the house, for example, the living room or the kitchen. This can break the habit of eating at certain places in the home outside of mealtimes, such as at the office, in bed, in front of the TV, etc.

Create a reward system

At the end of the day or week, after having managed to follow a diet with fewer calories, try to reward yourself.

Rewards can be anything that makes you feel good, be it going to the mall, getting a haircut, getting your nails done, renting a movie, getting massages, having sex, etc. The collaboration of family members is very important in this system.

The reward should not be for weight loss, but for better habits.

Note: never use food as a reward.

Notice what are the events that trigger hunger

Try to find out if there are feelings or activities that most often trigger the urge to eat. Try to have control over these situations. If possible, eliminate them

Don’t have high calorie foods at home

See which are the high calorie foods you consume the most. Stop buying them. If you have them at home, it becomes almost impossible not to consume them. The best way to not eat something with a lot of calories and not have easy access to it.

Create a diary or blog about your diet

Write about successes and failures daily. Try to learn from the mistakes of the previous days.

After each mouthful, take a sip of water

This will make your stomach fill up more quickly, reducing the amount of food needed to satisfy you. When the stomach is full, the body releases neurotransmitters responsible for the feeling of satiety.

Eat very slowly

Eat slowly, chew your food well and take short breaks during your meal. Allow time for the body’s satiety mechanisms to activate.

Eat greens and vegetables

Vegetables and legumes are not only healthy, they are low in calories.

If you eat a good salad during your meal, you are taking up space in your stomach with a food that provides few calories. Eat the salad before preparing the main course or reserve at least 50% of the main course space for vegetables.

Do not use high calorie sauces

There is no point eating salad if you are going to fill it with sauces, especially those based on mayonnaise and cheeses, which are hypercaloric.

Take more time between food and dessert

See if you really need dessert or if eating candy is just a habit or a form of reward.

Brush your teeth as soon as you finish eating

Having clean teeth will make you think twice about choosing a dessert.

Fight boredom with activities, not food

Do not use food as a way to pass the time.

If you are bored and in the mood to eat, try drinking a good glass of water before snacking on a treat, to see if the urge to eat passes.

Avoid abusing in olive oil

Olive oil is a type of healthy fat, but it has a lot of calories. If the goal is to lose weight, filling the food with olive oil will not help. Use it sparingly.

Avoid frying foods that can be baked

Baking or cooking instead of frying dramatically reduces the amount of calories in the food.

Opt for simpler prepared foods

Avoid breaded, parmigiana, au gratin foods, with sauces rich in mayonnaise, sauces of four cheeses, fried foods or any other food rich in fats, as these are usually hypercaloric.

Don’t eat the chicken skin

Roast chicken is a good food option, but it should be eaten without the skin, as it has a lot of calories.

Eat more fish

Fish are less calorie protein options than meat in general.

Remove fast food from your diet

Fast-food foods are nutritionally poor, but are high in calories and salt.

Sleep at least 7 to 8 hours a day

Our body uses more calories when we are sleeping in a deep sleep than when we are just lying down, whether reading or watching TV. Those who sleep little have a higher risk of gaining weight.

Find a nutritionist

Ask a nutritionist to help you prepare a diet with the right amount of calories for you. It is much easier to lose weight with the help of a professional.

Always try to see the nutritional information of the food

Never buy a product without first consulting the nutritional information, especially the amount of calories in the food. Over time, you will learn to identify the most suitable foods to lose weight or to keep you healthy.

Compare products and always buy the least caloric

When shopping, if there is more than one similar product on the supermarket shelf, check the nutrition information for the option with the least calories.

Learning to eat is better than dieting

Understand that dietary reeducation is far superior to any fad diet. It may take you longer to reach your desired weight, but you will certainly find it easier to maintain your desired weight in the long run. And you will never need to diet again.

Losing weight is much easier than keeping the weight off. To maintain a healthy weight you need to change lifestyle and eating habits, otherwise you will suffer the so-called concertina effect, alternating periods when you put on weight and lose weight.

There is no point in dieting if it doesn’t teach you how to eat better for the rest of your life.

Give preference to low calorie dairy products

When buying dairy products, always look for skimmed, light or lean versions. This is for yogurt, milk, cheese, etc.

Popsicle is less worse than ice cream in box

If you want to eat ice cream, popsicles are a better option than boxed ice creams, as they are smaller and have less calories in total.

Give preference to whole foods

Whole foods are healthier, have more fiber and are less caloric. The fibers help to induce a feeling of satiety.

Reduce alcohol consumption

Alcoholic beverages are hypercaloric. The higher the alcohol content, the more calories the drink contains.

Avoid buying ready meals in supermarkets

In addition to being hypercaloric, they usually have a lot of salt.

Calculate the calories consumed throughout the week

There is no need to abolish any type of food altogether. If you can’t live without pizza on the weekend, calculate the calories you can consume throughout the day. You can dine on pizza on Saturday, as long as you have more light meals throughout the day.

It is important to avoid flavors with a lot of fat and calories, such as four cheeses or bacon. Remember that each slice of pizza can be between 200 and 300 kcal. The less greasy the pizza, the more slices you can eat.

Thin crust pizzas are better than thick crust pizzas.

TIPS FOR BURNING MORE CALORIES

Don’t skip breakfast

When we are fasting our metabolism slows down and the body starts to consume not only fat, but also muscle mass. The reduction in metabolism ends up making the calories not consumed for breakfast have little effect on weight loss. It is better to eat a healthy breakfast with fruits, bread or whole grain and lean cheese than to fast while waiting for lunch.

Do not fast for long periods during the day

Avoid being hungry. It is better to eat 5 or 6 small meals with few calories throughout the day, with a few hours apart, than 2 or 3 large spaced meals.

Large intervals between meals slow down the metabolism and increase the release of insulin at the time of eating, two factors that prevent the patient from losing weight. Obviously, you cannot consume high-calorie foods in these meals throughout the day.

Eat a small meal every 4 hours. Leave cereal bars or low-calorie salt crackers in your pocket or purse.

Exercises are essential

A big mistake for people trying to lose weight is finding it easy to do just by reducing their calorie intake. The increase in daily caloric expenditure through exercise makes weight loss much easier. Just as proper nutrition is a matter of habit, so is exercise.

Physical exercises burn calories not only at the moment of the exercise itself, but also for several hours afterwards.

A person who exercises regularly burns more calories when at rest than a sedentary person. Even while sleeping, the metabolism of those who exercise is faster than that of the sedentary.

Gaining muscle mass also helps you lose weight

Both aerobic exercise and weight training help you lose weight.

A pound of muscle burns 2.5 times more calories than 1 kg of fat when at rest. When we gain muscle mass, we are increasing our basal calorie intake.

Up to 75% of the calories consumed during a day is made at rest, through the basal metabolism of our organism, therefore, the more muscle mass we have, the more calories we will be able to burn, even sleeping or watching TV lying on the couch.

Look for more intense exercises

If you don’t have cardiovascular or osteoarticular problems, give preference to more intense aerobic exercise to lose a lot of extra calories in the day. A spinning class, for example, can make you lose 500 to 800 more calories in a single day. Not to mention the cardiovascular benefits of having good aerobic resistance.

At least walk

If you can’t or can’t run, walk. Walking 30 minutes daily is sufficient.

Do weight training and aerobics

If you have time and health conditions, try 30 minutes of aerobic exercise and then another 30 minutes of weight training. The ideal frequency is 4 to 5 times a week.

Train for at least 30 minutes

Any degree of exercise is better than nothing, however, aerobic exercise less than 20 minutes long is not as effective at burning fat. In the first few minutes we burn only the sugar reserves. To reach the fat reserves, it takes at least 20 to 25 minutes of uninterrupted exercise.

Monitor your heart rate

The ideal during physical activity is to keep your heart rate continuously high. Walking and stopping, walking and stopping, as some people do on a daily basis at work does not work as well as a half-hour uninterrupted walk.

Try to exercise whenever possible

If possible, go to work by bicycle. Leave the car at home. Most major cities in the world have built bicycle paths to make their population healthier.

Drive less by car

If leaving the car at home is impractical, try to park it further away then. Walk a little until you get to work.

Elevator only for very high floors

If there are only a few floors, replace the elevator with the stairs. This helps you lose weight and strengthens your lower limbs.

There is no age to exercise

Bodybuilding can be done at any age, as long as it is accompanied by a qualified professional. Seniors not only can, but should exercise their muscles.

The older a person gets, the more important weight training becomes to avoid reducing the basal caloric expenditure with the natural drop in metabolism.

Abdominal is not exercise to lose weight

Doing dozens of repetitions of abdominal exercises will not make your belly disappear if you don’t lose weight. You can even create abdominal muscles, but as the fat is more superficial, they will be hidden.

The belly disappears by doing aerobic exercises and weight training in general.

If you have little time to work out, give preference to big muscles

During weight training, work large muscle groups, such as chest, back and thighs, as they are bigger and easier to develop, they will make you lose weight faster.

There are dozens of options for physical activities

If you can’t stand running or weight training, there are several alternatives, such as group sports (football, basketball, volleyball …), dance, aerobics classes, canoeing, mountaineering, rock climbing, hiking, yoga, pilates, etc. An hour of yoga, for example, can help burn up to 350 kcal.

Swim

Swimming is an excellent exercise to lose weight, because at the same time it is aerobic and stimulates the development of muscles.

Exercise in the morning

Morning exercises give better results than at the end of the day, when you are tired.

Ride a bike

Cycling is another excellent option and can be done with the family. Strengthens muscles and is an aerobic activity.

Little is better than nothing

Any physical activity is better than no activity. If you are not used to exercising, start slowly. Look for activities that are not painful.

Losing weight should be a medium / long term goal. If you don’t like to exercise and are still looking for immediate results, this is the first step to giving up early.
October 6, 2020
Weight loss tips: 50 ideas to cut calories from your diet

If you are looking for weight loss tips, you are in the right place!

With the holiday season approaching, it is common for almost everyone to decide to leave the diet alone, but don’t worry about it. To get back to the pace of losing weight and controlling your food intake, we bring you a list of 50 simple tips to decrease your daily calorie intake. According to studies, a decrease in calories per day can lead to a loss of up to a pound a week in a woman weighing around 70 pounds.

Lets go to what matters?

50 simple weight loss tips

1. Move your body: dancing for two hours burns 500 calories. If you are not very adept at dancing, a little Guitar Hero can help you burn some extra calories, but not so many!

2. Sleep well: a body that has not rested enough can make you eat more, according to research recently conducted at the University of Chicago in the United States. According to the study, people who have a habit of sleeping for just over five hours eat more during the day. By sleeping more, you can save up to 1087 calories.

3. Do not eat in front of the TV: according to a survey by the University of Massachusetts (USA), this can cause you to eat up to 288 more calories than normal. The distraction caused by television can make you eat more. In addition to breaking this bad habit, you can substitute an hour in front of the screen for a walk. Combined, the two activities decrease 500 calories from your diet.

4. Know your stomach well: this is one of the main weight loss tips that we can give someone. And it’s very easy to put into practice: pay attention to when you feel satisfied, and stop eating at the right time. By listening to the tips given by your body, instead of seeing if the dish is clean, you can save up to 500 calories daily.

5. Eat with few guests: According to Brian Wansink, author of the book “Mindless Eating”, having a meal with more than seven people at the table causes people to increase their intake of up to 96%. When possible, save yourself from the distractions of a large class and save calories.

6. Learn simple tricks to be satisfied by eating less: in the morning, you can eat two boiled eggs, which increases the feeling of satiety and can decrease your intake during the day by up to 416 calories. Before lunch and dinner, eat a little lean soup, which makes you eat up to 134 fewer calories at each meal.

7. Eat a few salad dressings: everyone knows the importance of salads for a healthy and lighter diet, but usually, to make the salad tastier, people put fatty dressings on top. Cheese and heavy dressings can make a salad more caloric than a piece of lasagna or a portion of pasta. It is possible to save up to 500 calories by seasoning your salad with tasty vegetables with few calories, such as peppers, mushrooms or olives, and using less fatty ready-made sauces.

8. Don’t clean your plate: leave 25% of your food on the plate with every meal. According to expert James Hill, this step helps to reduce calories and get the body used to eating less. Learn here how to do it with mastery.

9. Use smaller dishes: this step has an effect similar to the tip 8. Using smaller dishes makes people eat up to 25% less with meals. Research also points out that the psychological effect of the change affects less than the physical, as people continue to feel full, even with less food.

10. Help yourself away from the table: family meals full of pots and pans with food on the table invite the person to repeat the dish. Thus, it is possible to save hundreds of calories simply by serving the dish away from the table.

11. Make lean changes: instead of using sour cream in your favorite sweet recipe, replace the ingredient with light yogurt. By making this exchange with a cup of the ingredients, it is possible to save up to 684 calories.

12. A mini, please: When possible, order mini versions of desserts, for example. Thus, you can end your meal with a sweet touch, but without overdoing the calories.

13. Film with popcorn, but without butter: you know that family size popcorn full of butter from the cinema? It can have more than a thousand calories by itself, so it is better to manage the quantity and ingredients. With a normal popcorn, without butter or with reduced fat content, it is possible to save up to 700 calories in the snack.

14. Count the snacks: if your plan is to reduce calories, don’t fall into the bullshit of eating snacks straight from the pack. This gives that inevitable desire to eat the snack until the end of the package. Instead, place a small portion of the snacks in another container, and help yourself to that individual portion.

15. Stay away from nuts: especially if they are on a large tray. According to research at Cornell University in the United States, the larger the bowl in which the appetizer is served, the more people eat. Nuts have fats that are good for the heart, but 30 grams of the food has 175 calories. If you don’t want to have to resist oilseeds, eat pistachios: two handfuls of food have only 159 calories, and peeling pistachios slows down the speed with which you eat your snack.

16. Without whipped cream: coffee-based drinks can have more than 600 calories with the addition of whipped cream. If your desire for the sweet touch is stronger, take a dose of espresso coffee with the topping. Thus, you save calories and still have your coffee with a special touch.

17. Let go of your soda addiction: a soda can can have almost 200 calories. By replacing the drink with water, for example, it is possible to save a lot of calories, in addition to being a healthier habit. In the latter case, change your sugary soda to the sugar-free versions.

18. Sugar-free drinks: this figure is stamped on all lists of weight loss tips. Teas, coffees and juices can be drunk without the addition of sugar, or at least in smaller quantities than usual. At first the change may seem strange, but the flavor of the drinks is enhanced by the lack of added sugar, so it is possible that you will soon get used to the different taste, in addition to saving a lot of calories.

19. Make your drinks slimmer: when going out at night, adding liqueurs, syrups and creams to drinks can wreak havoc on your calorie count. Prefer drinks with juices, tonic water, and less caloric citrus ingredients. If you want your drink pure, distilled with ice is a good choice.

20. Eat less pasta: a cup of pasta has an average of only 220 calories. However, research by New York University shows that average restaurant portions are up to five times that amount. Even if you consume two cups of pasta, with some light sauce, you can save calories by eating less.

21. Go knitting: an afternoon knitting burns 500 calories. Easy as that, sitting in your corner.

22. Clean the house: give the general one in your house for two and a half hours burns 510 calories.

23. Count the portions: it may even be that a dish in the restaurant says it has 300 calories per serving, but the whole dish can have more portions. Share the dish with friends and share the calories.

24. Be careful of the health food trap: ordering a dish considered healthy in a restaurant makes people think it has up to 35% less calories than it actually has, according to a Cornell University study. In addition, the study shows that the healthier, but not the leanest choice, leads people to order more drinks, side dishes and desserts to accompany the meal.

25. Decrease calories in Mexican food: if you can’t resist typical Mexican food, you can at least reduce the calories in your burrito, for example: instead of ordering a flour tortilla, ask for a lettuce leaf to wrap the food. Replace the cheese with guacamole, and instead of eating sour cream, eat pico de gallo , a much lighter spicy tomato sauce!

26. Think small with the ice cream: even if you are tempted to eat your favorite ice cream, and even if it is very caloric, you can reduce the damage by ordering a smaller amount or just a scoop of ice cream.

27. Think thin with pizza: no one needs to stop eating pizza to lose weight. But you also don’t have to eat the sweet or fatty flavors and cheeses. Order a pizza with vegetables instead of a pepperoni or four cheeses, for example, and the meal can be up to 500 calories lighter.

28. Watch out for invisible oils: even without asking for a fry, your food may come loaded with fat. To avoid this, ask for it to be cooked in broths instead of oil, and order steamed or water-cooked entrees. Failing to put oil in the food at the end can also avoid 40 calories per teaspoon of the product.

29. Spaghetti with lean meats: instead of ordering a pasta with sausage, order with lean ground beef. So you can save up to 560 calories without losing flavor. However, if you don’t want to order the meat dish, a ravioli with mushrooms or a pasta with red sauce are even leaner and equally tasty options!

30. Avoid snack drinks: having a chocolate drink to replace breakfast can add more than 600 calories to your menu. The drink may even look healthy, and it is actually better than a milk shake, for example, but it is very caloric and full of sugars. Try replacing snacks with natural fruit vitamins with skim milk and a little honey, for example.

31. Help a friend change: if you were looking for a good excuse to escape the obligation to help a friend change, know that this exercise can burn up to 600 calories in just one hour. In addition to helping a friend in need, of course!

32. Clean the yard: if you live in a house, take the opportunity to sweep the leaves from the garden, it can burn up to 500 calories per hour.

33. Ice skating: practicing this delicious activity for an hour burns over 500 calories. And don’t say that there is no snow in Brazil, artificial ice courts are not lacking in the big cities!

34. Tap your feet: do you know that anxious and skinny friend of yours? Stomping your feet or walking around while talking on the phone can help you burn 350 calories a day. Just don’t stand still.

35. Be the host: go shopping, spend two hours cooking, preparing the table and serving a delicious Christmas meal, for example, burns 640 calories. Considering that a glass of champagne has about 100 calories, you can relax and enjoy your meal and drink easily.

36. Go to shop windows: it doesn’t matter if you buy something or not, an afternoon walking and looking at shop windows can help you burn up to 550 calories.

37. Enjoy the pool: now that the heat has arrived, take the opportunity to burn 500 calories by walking slowly in the pool.

38. Go out with the little ones: an afternoon with the children (or nephews, grandchildren …) can burn about 523 calories, walking between the zoo, museum or amusement park.

39. Go to the amusement park: this time the tip is for you, not for children. Just walking around and waiting in lines, you can burn 612 calories in three hours. Since a cotton candy has only 105 calories, it can surrender to desire without guilt!

40. Play football or basketball: enjoy sports and get rid of 500 calories in just one hour.

41. Head to the nearest hill: a steep climb can be fun and help you burn more than 500 calories in just one hour and five minutes.

42. Running: an hour of exercise burns 544 calories. This is part of the series of tips to lose weight, but it is an excellent idea for those who want a healthier lifestyle, in general.

43. Take a look at the garage: organizing the junk boxes in the garage or that room that hasn’t been organized for years can help burn 510 calories in an hour, in addition to improving the cleanliness and tidiness of your home.

44. Wash the sidewalks: cleaning the sidewalks of the house can be a good option for hot summer days, as well as helping to flush out a lot of calories. and dirt.

45. Kickbox: This fight burns 510 calories in a 45-minute class, one of the fastest ways on our list to lose all those calories!

46.Take the stairs: instead of taking the elevator, how about going up the stairs? In places where there are escalators you don’t have to stand still until you reach the top, use your legs!

47. Exercise at home: Aerobics DVDs can help you burn calories without leaving the house. On Youtube there are many free videos. Doing 20 minutes of yoga completes the 500-calorie burn.

48. Run: For those with stronger fitness, running ten kilometers burns more than 680 calories.

49. Walk: For the more sedentary, a walk or a light run still helps to decrease the balance hands. An hour and 15 minutes of walking burn just over 500 calories.

50. Set up and decorate the Christmas tree: to compensate for the year-end excesses, find (in your garage, under item 43) the decoration boxes, set up your own tree and arrange the decoration. Searching for the perfect tree can also take time, if you don’t have one at home.

October 6, 2020
Low calorie diet tips to lose weight
Being overweight can be a problem for most people. Many people do various things to lose weight, from diet, to strict exercise, to taking drugs or herbs. But is it effective in losing weight? Is the diet you are living on now a healthy diet and has no negative impact on health? One of the recommended diets for overweight or obese people is a low calorie diet.

Low-calorie diet, a type of healthy diet for weight loss

Low calorie diet is a diet whose energy content is lower than normal requirements, but with plenty of vitamins and minerals, and contains a lot of fiber that plays an important role in the weight loss process. Everyone’s caloric needs are different, depending on their age, physical activity level, health status, sex and mental state – whether they are suffering from stress or not. But in general, the calories needed for adults are an average of 2000 calories.

Because everyone has their own needs, their needs can be less than or more than 2000 calories. But for people who are overweight, whether fat or obese, their normal calorie needs must be reduced in order for their weight to return to normal and ideal numbers. Calorie reduction is not only done without calculation, the body still needs energy to perform all the functions of the body and this is obtained from meeting the caloric needs.

What is the purpose of a low calorie diet?

Low calorie diets are focused on losing weight and getting normal weight, but not only that, here are the goals of other low calorie diets:

Achieve and maintain nutritional status according to age, sex and physical needs. Although in this diet, the caloric needs are reduced, but the reduction is not extreme and does not cause negative effects on the body.

Get an ideal body mass index of 18, 5-25 kg / m2

Reduce energy consumption so that weight loss can be achieved and the weight is estimated to drop by about 1 to ½ kg in a week. Not only that, but also make sure that what is reduced in the body is fat cells that store fats in the body, especially in the waist and abdomen.

How to go on a low calorie diet?

If you really want to try a low calorie diet to lose your weight, then the conditions that must be asked are:

1. low energy

As mentioned earlier, energy must be reduced gradually. This stage is also adjusted to the eating habits, quality and quantity of food eaten. To lose weight of ½ to 1 kg in a week, the energy that must be reduced is about 500 to 1000 kg / m2.

2. Slightly more protein

That is, about 1-1, 5 gr / kg / day or equivalent to 15-20% of total needs. If you eat a 1500 calorie low calorie diet, eat 56 to 75 grams of protein a day. This slightly higher portion of protein is meant to keep you from starving, because protein can make hunger seem a little longer.

The recommended sources of protein are lean meat, skinless chicken, eggs, bacon, milk and cheese, which are low in fat, tempeh, tofu, soy and several other nuts served without cooking oil. As for the types of proteins that should be avoided are all foods high in fat, such as chicken skin, goats, offal and thick coconut milk.

3. Adequate or moderate fat

With a fat portion of 20 to 25% of the total calorie requirements per day. So, if your low calorie diet is 1500 calories, then the fat you need to consume in one day is around 33 to 41 grams of fat in one day.

However, be sure to look at the source of the fat you eat. The most important thing here is the selection of the right fat, try to take a fat source that contains foods with high levels of polyunsaturated fat. Examples of fat sources that should be avoided are coconut oil, coconut and coconut milk.

4. complex carbohydrates

Which is set lower than the normal portion of the day, which is as much as 55-65% carbohydrate. Also choose the type of complex carbohydrates that cause your blood sugar levels to rise immediately. Recommended carbohydrate sources are complex carbohydrates, such as rice, sweet potatoes, cassava, yams, potatoes and cereals. While the food that is not recommended is to consume simple carbohydrates consisting of sugar.

In addition, low calorie diets are also recommended for:

Eat heavy 3 times and 2-3 times is a snack

Vitamins and minerals are sufficient to meet your needs.

The liquid that should be consumed every night is 8 to 10 glasses / day.

Other types of food that should be avoided, namely for fruits, avoid durian, candied fruit or canned fruit. While all types of vegetables can actually be eaten, but avoid vegetables cooked with thick coconut milk.
October 6, 2020
Low Calorie Diet Without Starving – How To Do and Tips

Being overweight is much more than an appearance problem, as it can also pose health problems.

According to the National Institute of Diabetes and Digestive and Renal Diseases (NIDKD) in the United States, being overweight can increase the risk of developing problems such as diabetes, hypertension, heart disease, stroke (stroke), some types of cancer, sleep apnea, osteoarthritis, fatty liver disease, kidney disease and pregnancy problems such as hypertension, hyperglycemia (high blood sugar levels) and increased risk of having a cesarean delivery.

Those who are overweight can look for a series of strategies to lose weight – among them is the diet with reduced calorie consumption or the low calorie diet.

But how to eat a low calorie diet without starving?

Below are some tips on how to eat a low calorie diet without starving.

1. Choosing the right foods

A strategy for eating a low-calorie diet without starving is to include foods that promote satiety and control appetite.

The best foods to eat for weight loss keep you feeling full longer, provide you with good nutrition and help you maintain your weight when the diet is over.

2. Foods rich in fiber

Some of these best foods for a weight loss diet are those rich in fiber because they create a feeling of satiety, control blood sugar by slowing carbohydrate digestion, decrease calorie intake and maintain the digestive tract. in motion.

Good choices of fiber-rich and low-calorie foods include: beans, lentils, nuts, seeds, oats, barley, bran, whole grains and most whole vegetables and fruits.

However, it is worth remembering that eating foods with fiber must be accompanied by good water consumption and that the increase in fiber consumption for those who are not used to it should happen gradually.

Fiber needs water to pass through the digestive system and form feces and when a person consumes more fiber, however, does not drink enough water, there may be an aggravated intestinal condition and he may still suffer from abdominal pain .

In addition, eating fiber without the presence of water can result in dryness of the intestine.

It is necessary to gradually increase fiber intake in the diet because intestinal bacteria that break down part of the fiber need time to get used to this growth in nutrient intake.

When this increase happens all at once, there is a risk of suffering from intestinal problems.

3. Food sources of lean protein

Including lean protein in every meal and snack as a way to keep your appetite in check is important for a low-calorie diet without starving yourself.

As the protein is digested in the small intestine, a chemical message to stop eating is sent to your brain, which suppresses your appetite. Protein can also stimulate alertness and energy.

In this sense, it is recommended to eat dairy products free of fat or with a 1% fat content, skinless chicken, skinless turkey, eggs, hummus, nuts, seeds and beans to keep your appetite controlled during the weight loss process .

4. Good fats

Contrary to popular belief, a low-fat diet is not ideal for weight loss or health. In fact, fat strengthens your weight loss efforts because it satisfies your appetite and prevents overeating.

Include monounsaturated and polyunsaturated fats , known to be heart-healthy and appetite-suppressing, in foods such as almonds and other nuts, sunflower seeds, pumpkin seeds, olive oil, avocado and fatty fish such as sardines , tuna and herring.

5. Make smart calorie exchanges

Doing some caloric exchanges of food, giving preference to foods that are low in calories, while having a high volume, allows you to eat more, but without exceeding your calorie intake.

Instead of eating a food that yields 100 calories in ½ cup for example, the tip is to consume another food in its place, that yields 100 calories in a cup and, at the same time, is nutritious. With this, the person can eat a larger portion of food in order to satiate the body more.

Foods with a low energy density (calories) take longer to digest, satisfy your appetite for longer, and are full of fiber and other nutrients.

Other exchange alternatives for eating a low-calorie diet without starving are, for example, replacing a slice of 191-calorie cornmeal cake with 100 ml of natural orange juice + 20 g of oatmeal + 1 whole toast + ½ tablespoon of light curd or exchange a sfiha with 184 calories for a lettuce salad with various vegetables + a medium piece of grilled skinless chicken + a small boiled sweet potato.

The suggestions for changing the paragraph above were chosen based on the calorie information provided by nutritional table portals. As the data were not checked through analysis, always check the amount of calories for each food, which must be present in the product packaging, when making your changes.

6. Get rid of unnecessary calories

Within a low calorie diet, care must be taken not to spend the calorie intake rate released for the day unnecessarily with foods and drinks low in nutrients and high in calories and sugar.

Therefore, give preference to the consumption of nutritious items with a moderate calorie content and eliminate the intake of unnecessary products such as artificial juices, alcoholic drinks, candies, sweets and soft drinks.

Especially because they do not kill your hunger or nourish the body, even if they fill your body with calories. Therefore, they stimulate a higher caloric intake, since by not meeting the needs of the body, there is a need to continue eating other foods that satisfy hunger and bring the nutrients that the body needs.

If you feel like drinking something other than water throughout the day, better options than those mentioned above are teas, sugar-free flavored water (cucumber water, apple water, among others) and fruit and vegetable juices also without sugar .

For those who need to eat something more sweet throughout the day, it is worth exchanging candies and treats for pieces of fruit, which besides having their natural sugar, are important sources of nutrients for the health of the body.

We cannot forget that

The first and most important step that a person who wants to eat a low-calorie diet without starving needs to take is to make an appointment with the nutritionist.

This is necessary because the professional is qualified to assess the case of the patient in question, knowing aspects of his health and daily routine, and to determine if a low-calorie diet is not contraindicated for him and to confirm that the method can really help him. to lose weight in an efficient and healthy way.

Once the person is released to follow the low calorie diet, the nutritionist will be able to define how low this patient’s daily intake may be, so that he can lose weight, however, be sure to receive the nutrients and energy that the body requires to function properly without starving.

Assembling the menu of a low-calorie diet on your own, without the professional’s accompaniment, not only brings the risk of the person going hungry, but also the danger of damaging health by failing to supply the body with parts of nutrients and of the calories that are critical to it.

October 6, 2020