Lose Weight – The Power of Good Food

CARBOHYDRATES: Potatoes , pasta in general and rice are rich in carbohydrates, which have among their functions to provide energy to the body. Its consumption should not be exaggerated, so ¼ of the plate, on average, is more than enough space.

DISPOSITION ALL DAY:  It is possible to notice some symptoms of lack of disposition recurring from poor diet  in the routine itself. Just skip breakfast or replace lunch with a savory one, for example, so that the body feels more tired and the performance in the most common day-to-day activities is reduced. The tip is never skip the main meals and try to know a little more about the function of nutrients in the body, in order to maintain acorrect diet . It is very important to know the food sources of each nutrient, as each vitamin  or mineral combines with each other and has an effect on the body.

HOW TO ASSEMBLE DISH:  Nutrients play key roles in keeping the body strong and healthy. Check out which of them should be present most often at lunch and dinner time:

VEGETABLES, VEGETABLES AND FRUITS:  The largest space on the plate should be reserved for vegetables, vegetables and fruits, which can occupy half of the plate. They provide fiber, vitamins  and minerals, essential agents for health, contributing to the proper functioning of the intestine, metabolism and the maintenance of bones.

PROTEIN S :  Present in meats, eggs and cheeses, for example, proteins should occupy more or less ¼ of the plate. In the case of meats, it is important to always choose those that are leaner, thus avoiding the high consumption of fats.

BREAKFAST : How about making some simple changes to make the most important meals of the day super healthy? To make breakfast full of health, it is not necessary to change all foods at once, but rather to replace one or another ingredient that can enhance the functioning of the body and reduce the components that are harmful to health.

CHOCOLATE X COCOA: When preparing the milk, choose to mix cocoa or cinnamon powder. Because they contain a lot of sugar, chocolate milk should be avoided.

BUTTER X COTTAGE CHEESE: Butter, curd and cream cheese can also be substituted. The best option is to consume cottage cheese, which has less fat.

WHOLE MILK X SKIMMED MILK:  Whole milk can be substituted for skimmed milk, however, if the adaptation is difficult, semi-skimmed milk and light yogurt can also be great exchanges.

WHITE BREAD X WHOLE BREAD: Wholemeal breads are rich in fiber, so it is important to dispense with white, sweet and stuffed breads.

SMART EXCHANGES:  Some exchanges can be carried out, but with full responsibility, so that no nutrient fails to play its role in the body due to lack of consumption. “If you want to change some of the ingredients, it’s good to keep in mind which foods are found in these substances. (Protein is present in cheeses, milk and yogurt, always opt for lean ones), in meats and meat products (turkey breast, blanquet, tuna, sardines) and in eggs. Vitamins are predominantly found in fruits. Finally, cereals are in whole-grain breads, breakfast cereals and granola (without sugar)”, exemplifies Paula.

There are many doubts about the consumption of this type of food. It is not always possible to prepare all meals with natural ingredients, due to the rush that affects everyday life. Therefore, when it is not possible to eliminate the consumption of industrialized products, the ideal is to combine them with natural ones, reducing the harmful effects on health. “Another tip is that we should always consume industrialized and so-called ‘live’ foods together.

The consumption of processed foods, which are poor in elements that benefit the body, such as carbohydrates, proteins, vitamins and minerals, without adequate intake of vegetables and fruits, increases oxidation due to the absence of important elements for the elimination of by-products. metabolism toxicants. So the liver cannot eliminate all these toxins, making it difficult for the body to function in its entirety”, teaches Fernanda.

DRINK WATER:  Liquid is important in the fight against excess weight A research carried out at the Charlité University of Berlin (Germany) and published in the American Journal of Clinical Nutrition reached an interesting conclusion: water is capable of improving the effects of a diet food, contributing to weight loss. Although many people believed this, there was no recent research to prove this function.

To reach this result, the researchers analyzed two distinct groups: people who increased their water consumption by one liter a day and individuals from the so-called control group. Those who started to drink more water lost between one and two kilograms more than the others, who kept the amount of liquid they drank unchanged. So, check out these recipes on how to  lose weight – The Power of Good Food:

INGREDIENTS:

• 1 slice of papaya  without seeds
• 1 orange , peeled in wedges
• 1 pitted black plum
• 1 tablespoon golden flaxseed
• 1 cup (250ml) of water

PREPARATION WAY:

• Mix all ingredients in a blender.
• Sweeten to taste and drink afterwards, up to 2 times a day, preferably away from the main meals (lunch and dinner).

INGREDIENTS:

• 1 tablespoon (dessert) flaxseed
• 1/2 papaya , peeled and seeded
• 1 small unpeeled fig
• 2 dried black plums
• pure juice of 2 oranges

PREPARATION WAY:

• Soak the flaxseeds in 4 tablespoons of filtered water for 8 hours to form a gel.
• Beat the flaxseed and the gel formed with the other ingredients of the recipe.
• Sweeten to taste and drink on an empty stomach.

INGREDIENTS:

• 1/2 cup of chopped strawberries
• Pure juice of 2 oranges
• 1 tablespoon of oat bran

PREPARATION WAY:

• Mix all ingredients in a blender.
• Sweeten to taste and drink afterwards, up to 2 times a day, preferably away from the main meals (lunch and dinner).

OBS: To really achieve good results it is necessary that you maintain a balanced and healthy diet. Also, To maximize results, don’t forget to practice some physical activity. Going for a walk every day is a good start.