Healthy Diet Plans & Fitness

Healthy Diet Plans & Fitness

What is the best weight loss program?. Whatever the plan for the days off, avoid those dreaded kilos up on the advice of our specialists of the Center for Nutrition and Obesity CLC. And remember, exercise is the best ally.

TIP # 1

Do not forget a balanced diet

Low in calories: 500-800 restricting calories of total energy expenditure.

High protein content.

Restriction of fat, sugar and alcohol.

Rich in fiber (20-30 g. Per day).

Abundant in liquids (water, diet drinks, etc.). Drink at least 8-10 glasses of fresh water throughout the day to stay hydrated and eliminate toxins.

Of total calories: 50-60% carbohydrate; 20% protein and 20-30% fat.

Respect feeding schedules.

Promote the consumption of whole grains and lean meats origin.

Prefer eating fish and white meats baked, steamed, grilled and pan.

Eat at least 4 servings of vegetables and 2 fruit in the day, in different colors.

By going off the diet

Ideal for maintaining a healthy weight is to keep a daily plan regular food. On vacation you probably eat outside or have an event that involves going off the diet. How do not repent: do it in moderation, respecting the portions and avoiding excesses. If it was a lot or for several days, apply a "detox plan" for a few days eating large amounts of fluids, eat fruits and vegetables with antioxidants, choose low-fat protein and avoid both alcohol and simple carbohydrates and saturated fats .

Prohibited foods

Avoid foods with high fat as butter, cream, fatty red meats, sausages, interiors, pastries and sweet and savory snacks.

Reduce salt intake.

Avoid heavy dressings.

Avoid alcohol and simple sugars like candy, cakes, candies and sweet snacks in general.

Grills

If you have a large roast, prepare and eat a healthy snack an hour or two before to be less hungry. Note that a choriamb has 408 cal; a salad of tomato, onion, green pepper 125 cal; a glass of wine 130 cal, and antichurch, 310 cal.

Feeding and children

In Chile more than 20% of children of first grade (age 6) -that is, one in five has already overweight or obese conditions. Take care of them during the holidays and take to teach them to eat well and healthy. Many of the above recommendations will help guide. If they learn from childhood, they know care and prevent diseases related to obesity.

Healthy Snacks

They are healthy and nutritious food that can be consumed between meals and are key for those who are in the task of recovering or maintain your weight. Can regulate the anxiety associated with fasting, avoiding snacking or excessive consumption of unhealthy foods out of time. They should not exceed 150 calories and recommended one to mid-morning and mid-afternoon.

To ensure the proper functioning of the metabolism, you should eat every 3-4 hours.

Ideally, the contribution of the snack does not exceed 5-7% of total calories a day (no more than 150 calories).

It is free or low-sugar, sodium and saturated fat.

3 square chocolate 62% or 72% cocoa antioxidant and orange lime 70 to 75

80 cal diet jelly

Skewers of fruit (melon, apple, orange, watermelon, grapes, banana slices or other) 130 cal

1 loaf of cereal (with less than 100 calories) + 1 113 soymilk Light Lime

1 small handful dried fruit, sugar free (apricots, bananas and figs) 150 cal

3 graham crackers Bran + 1 cup skim milk 140 cal

Dessert skim milk or low sugar intake 70-120 cal

1 smoothie made with yogurt or light diet and seasonal fruit 140 cal

13 February unsalted almonds or walnuts or peanuts without salt 15 or 15 pistachios + 1 free bottle of iced tea 100 cal sugar

Queasily 1 single package (65 gr) 100 cal

1 Regular fruit yogurt + 1 140 cal diet or Light

half cup nonfat yogurt oats + 1 150 cal diet or Light

1 whole wheat pita bread with a slice of fresh cheese, a tomato and cucumber slices + 1 sugar-free iced tea 140 cal

Galeton (sugar free) oats, almonds, yogurt, chocolate chips, vanilla or cinnamon 150 cal.

Food Travel

If you go by car: Take healthy snacks (fruit, water, diet drinks, diet yogurt, etc.). Be wary of "fast food" restaurants and path. If you do not have a choice, choose the healthiest possible (bird sandwich, steak with tomato). Avoid mayonnaise, special sauces and cheese (yes you can use mustard). Opt for products not breaded or portions for children prefer or just the starter.

By plane: Try to eat before going to the airport. If you eat at the airport, look for healthier foods. Walk, take the stairs and not the elevator or ribbons and move your own luggage. When booking your ticket request special food, typical meals tickets can be very caloric. Take water, a glass (200 ml) per flight hour. Avoid alcohol and caffeine during the flight because they increase dehydration. Walk inside the aircraft.

Cruise: Keep moderation in portion size that is served. If you are tempted with something "forbidden" try to compensate with lighter salads and a meal the day. Do not eat dessert every day and when it does, share. Plan exercises for each day.

In a hotel: Do not open the mini bar. Look for a nearby store and buy healthy snacks, diet yogurt, fruit, cereal bars light. If you request a service piece, be specific to suit your needs. Find out what features your destination in terms of physical activity. There is always a place to walk.

HOW TO RECOGNIZE THE FRESH FOOD

Fish: must be hard to the touch, it should not be marked when pressed, should be outstanding and clean eyes, and take it, do not have to bend.

Fresh meat: no drops of blood serum should appear; it should be moist but not bloody and consistent (not to get fingerprints when pressed).