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6 Natural Ways To Suppress Your Appetite | The State

It is proven that one of the main enemies of the weightloss, is he constant appetite that at a certain point can easily convert in a eating addiction. It is important not confuse hunger with appetite, the main difference is a need versus a want. Actually learn to know our body and know how to distinguish between these two simple concepts is a great measure for take care of our health and body weight.

Based on the above, much has been said about the famous “Appetite suppressants”, which have the versatility of being a food, supplement, or other method that avoids what a person feel hungry. It is true that some methods are more effective and safe than others, a clear example is the manufacturers of appetite suppressant pills who make big claims about its ability to suppress appetite and promote weight loss. However, at a medical and scientific level, in many cases the efficacy of these pills and according information released for the National Institutes of Health (NIH), they usually have dangerous side effects.

The good news is that we currently have a wide variety of natural methods for suppress appetite, in a healthy and risk-free way. Know which are the best alternatives, backed by science and avoid overeating.

1. Eat more protein and healthy fats

Not all foods satisfy hunger equally; eat foods rich in protein or fat can reduce cravings and suppress appetite. In comparison with Carbohydrates, proteins and certain fats are more effective for satisfy hunger and keep us satisfied for longer. Not in vain in last months all kinds of diets have come to light that are based on the intake of these two macro-nutrients. According to Dietary Guidelines For Americans, the consumption of foods rich in protein is recommended: lean meats, eggs, beans, peas, soy products, and Greek yogurt. The consumption of healthy fats, as is the case of the nnuts, seeds, avocados, fatty fish and olive oil.

Healthy fats and proteins. / Photo: Shutterstock

2. Drink a glass of water before every meal

There are references that endorse the benefits of drink a large glass of water Before eating, it is said to be a simple method that brings satiety and makes people eat less and control excesses more. It also has oranother study, what analyzed the appetite in 50 women with overweight, the results showed that drink 1.5 liters of water a day during 8 weeks caused a reduced appetite and Of weight, and also led to a increased fat loss. A good alternative for cold days is eat a light soup as a starter, like some vegetable, chicken or beef broth, it is ideal for suppress appetite in winter.

Drinking water
Drinking water. / Source: Pexels

3. Eat more foods rich in fiber

It is well known that the fiber is considered one of the most important nutrients for the organism, it is fundamental in digestion and key in weightloss. The fiber does not break down like other foods, so that stays in the body longer and that slows down digestion and maintains satiety for much longer. Research suggests that the fiber It can be a effective appetite suppressant. The high fiber diets are also associated with lower obesity rates. It has another review, in which it was found that the introduction of extra fiber in the diet it was effective in most cases. Bet on the consumption of healthy foods rich in fibra, as is the case of: whole grains, beans and legumes, apples and avocados, almonds, chia seeds and vegetables.

Fiber supplements.
High fiber foods. / Photo: Shutterstock

4. Drink Yerba Maté tea

Of course the tea could not be missing as one of the most powerful suppressors appetite, it is considered the drink healthiest on the planet and has positive effects on metabolism. The consumption of Yerba Maté tea, it has an investigation that endorses the benefits of this tea variant that comes from the plant Ilex paraguariensis. It is associated with benefits for reduce appetite and improve mood, it is ideal to combine it with ehigh intensity exercise.

Yerba mate. / Photo: Impremedia

5. Bet on dark chocolate

Believe it or not this succulent earthly delight is associated with great benefits for suppress appetite and it is ideal to comply in a healthy way with the sweet cravings. It has orn study interesting in which it was demonstrated, that the participants ate considerably less during his next meal after eat dark chocolate instead of other types of chocolates and sweet foods. It is considered a great ally for its satiating power and energetic.

chocolate
Bitter chocolate./Photo: Shutterstock

6. Eat ginger

In the last monthss all the trends talk about the immense benefits of consuming ginger, a popular spice of Asian origin that shines for its powerful antioxidants and anti-inflammatory properties. It has been shown that consume a small amount ginger powdered reduces appetite and increases satietypossibly due to its stimulating effect about him digestive system.

Ginger. / Photo: Shutterstock

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Why does it cost us more to lose weight when we turn 40? | The State

With the passage of time it is more hard to lose weight. Sometimes we insist on routines of exercise and subsistence allowance, but it seems not serving Not at all. exist factors, both internal and external, that prevent let’s lose weight after 40.

What is this about? If before the fourth age it was difficult to lose weight, when you reach 40 things will complicate, among other things, as Vitónica explains, due to the change in the metabolism, stress, and other factors that we will see next.

Diets of the past

One of the reasons why it is difficult slim down it is due to subsistence allowance made in the past. If we did the famous yo-yo diets, that is, those that we take and leave and we return to retake, this is a factor that hurts When we cross the 40’s line

If we have abandoned diets and then resumed again, this means that the weight that we lost recovered in shape easy and constant. Now, the weight we regain is in the form of grease.

This makes it difficult to lose weight when I triedtowe do what. Thus, for one fickle diet, as the weather we have fat cattle which becomes difficult to dispose of. If to this we add the loss of muscle mass, the problem becomes more serious.

It is natural that over the years it is more difficult to lose weight. Source: Pixabay

Changes in metabolism and hormones

No matter how assets we stay, after 30 or 40 it is normal that we begin to lose muscle mass and, instead, it is replaced by fatty tissue.

It is natural for this to happen because it is part of the aging because the metabolism it gets more slow. So, if we eat what Same as always, It is possible that let’s get fat and we wonder why.

Well, being slower, the muscle starts to burn more calories than fat, and this is precisely what makes us gain weight and makes us fat. This indicates that perhaps we should change our diet.

Another factor that works against is the changes in the hormones. It turns out that after 40 in the case of women, and 50 for men, changes occur important at the hormonal level.

This results in the reduction estrogen in women and testosterone in men. That is why it costs more, when we reach these ages, to lose weight.

How to keep fit?

While losing weight is difficult, It is not impossible. But, if it is not possible for us slim down at the rate we want, we must not despair.

We must maintain routines healthy of exercise according to age and their own limitations, a feeding balanced, and a life with low levels of stress.

As we get older we abandon gradually the physical activity due to the different health problems that are emerging. However, this is no reason for us to stop exercise.

We can search specialized help to maintain a healthy routine, a good diet, and thus maintain a good health in this new stage of life.

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What do these 5 breakfasts have that help you lose fat and gain muscle | The State

The feeding it is very important so much to burn fat and gain muscle. A diet low in fat and protein can lead to weight loss, but also muscle loss.

Maintaining muscles is not a simple cosmetic issue. The muscles provide strength and the resistance to move the body, to maintain them helps to avoid injuries, slowness of movements and that the posture is affected.

A balanced diet and exercise will promote fat loss with muscle and strength gains.

Protein is the main nutrient that fuels your muscles. Protein keeps you feeling full. According to studies, protein makes you feel full and helps reduce carbohydrate cravings.

Don’t completely limit a food group such as fats and carbohydrates, are necessary in a balanced diet, notes the Harvard Nutrition Source, but these they must be healthy.

5 breakfast recipes to lose weight and strengthen muscles

1. Breakfast bowl

Photo: Taryn Elliott / Pexels

This bowl does not require much preparation, it is perfect for breakfast at home and also to go.

The base is with plain Greek yogurt or cottage cheese. Add walnuts, almonds or peanuts and also incorporates fruit such as blackberries, blueberries, raspberries, strawberries, mango, or dates. For extra fiber, complete protein, and omega-3s, add a tablespoon of chia too.

This bowl has healthy protein, fat and carbohydrates. It is a breakfast that also leaves you fiber, vitamins and minerals. It nourishes the muscles and gives you energy.

Yogurt provides a blend of rapidly digesting whey protein and slow digesting casein protein. This combination is favorable for increasing muscle mass.

2. Tuna wrap

Rachel Murray / Getty Images

It is very simple and nutritious. Wrap the tuna, spinach, lettuce, avocado, cucumber and tomato; add a little extra virgin olive oil.

Canned tuna like fresh is good source of protein, it is low in calories and saturated fat. Healthline notes that in addition to protein, this fish contains vitamin B12, niacin, vitamin B6, vitamin D, iodine, and omega-3s.

This wrap is complete, it gives you protein, healthy carbohydrates and good fats.

3. Scrambled eggs with vegetables

Photo: Abby Kihano / Pixabay

Scrambled eggs are a great breakfast option, delicious, nutritious and healthy. Add ¼ cup of low fat cheese and your favorite vegetables such as spinach, sliced ​​tomatoes, bell peppers, mushrooms, and onions. Season with a little salt and pepper.

Eggs contain high quality protein (6 grams per unit), are low in fat and calories (77 to 78 per unit). They are rich in nutrients, vitamins and minerals. They contain all the vitamins that man needs, except vitamin C, according to the Institute for Egg Studies.

Do not eat the raw egg. Not only is it a risk of food poisoning, you don’t take better advantage of protein either. One study found that the human body can use 91% of the protein from cooked eggs, compared to just 51% from raw eggs.

4. Protein pancakes

Pancakes.
Photo: Alejandro Ávila Cortez / Pixabay

For these pancakes you must mix 20 g of wholemeal flour, 20g of oats, 2 eggs, 100 g of Greek yogurt, 1/2 mashed banana, ½ teaspoon of cinnamon and vanilla extract. Serve with fruit.

This recipe is high in protein thanks to eggs and greek yogurt. It also provides you highly beneficial fiber in oats, in addition to vitamins and minerals such as potassium.

5. Oats

Photo: Alexander Mils / Pexels

Oatmeal is a healthy cereal, a quick and easy fix for a nutrient-dense breakfast. It is a source of fiber, mainly beta glucan, which can help keep your blood sugar in balance and prevent a mid-morning energy crash. As well increases satiety and suppresses appetite.

If you consume it with protein and fats like walnuts, it can make you feel full for hours. Avoid instant oatmeal that is sweetened or flavored, check for added sugar.

Combine ½ cup of oats, 1 teaspoon cinnamon and ½ to 1 cup of milk low-fat or fat-free. After heating in the microwave for 2 minutes add 1 tablespoon of peanut butter or nuts, ½ cup of any chopped fruit, a few tablespoons of greek yogurt and 1 to 2 tablespoons of chia.

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How to enjoy chocolate to benefit your health without gaining weight | The State

Dark chocolate is rich in antioxidants and you can watch your weight if you enjoy it without exceeding the servings.

Photo:
Alexander Stein / Pixabay

The chocolate is stimulating, energetic and that can promote your health. You can enjoy this delicacy within a healthy diet when you want to maintain or lose weight, the key is in what type of chocolate you consume and the amount.

The healthiest type of chocolate is one that contains more cocoa. Cocoa is rich in plant chemicals called flavonoids that have effects antioxidants and anti-inflammatories. Flavonoids can help protect your heart, improve brain responseto the and long term reduce the risk of diabetes.

He dark chocolate has between 50-90% cocoa solidscontains up to 2-3 times more flavanol-rich cocoa solids than milk chocolate. Some chocolates and other types of candy provide empty calories.

Dark chocolate or dark chocolate is the one that contains less sugar and a greater quantity of cocoa. The 100 percent dark chocolate bar contains no sugar, the more cocoa the more bitter.

The Harvard Nutrition Source recommends opting for 70% dark chocolate or higher (cocoa content) to obtain the highest amount of flavonoids. Dietitian Kelly Plowe advises Well + Good to count the ingredients in chocolate, it should be a short list, cocoa beans must be listed first, cocoa beans, cocoa butter and sugar.

But not all chocolate is equally healthy. The more the cocoa beans are processed, the better they are. choose minimally processed chocolate.

How to consume cocoa without gaining weight

Photo: Edda Klepp / Pixabay

To keep your calorie balance in check, eat a portioned amount. Dark chocolate has 150-170 calories per ounce. One or two small squares a day, the six gram amount is a healthy amount.

Chocolate can be your dessert. Enjoy a small piece after a meal. Let it be melt slowly in your mouth, it will be a more pleasant experience than just chewing and swallowing the chocolate quickly.

Sprinkled on your plates. Add of 1 to 2 tablespoons dark chocolate on oatmeal, yogurt, or fresh fruit and nuts for a healthy and easy snack.

In drinks. Prepare hot chocolate or add in your low calorie shakes.

To prepare the hot chocolate dissolve 1 1/2 tablespoons of unsweetened cocoa powder in 1/4 cup of extra hot water, add 1/2 cup of skim milk and another 1/4 cup of water.

When you have a craving for healthy chocolate ice cream, mix 1 to 2 tablespoons of cocoa with a large frozen banana.

In moderation you can enjoy chocolate that can make you feel more animated and has protective effects on your health. Flavanols help relax blood vessels and improve blood flow, which lowers blood pressure and also supports your memory.

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How to eat to feel full without overeating | The State

Controlling excesses can seem difficult when you go to restaurants or family dinners.

Photo:
Askar Abayev / Pexels

When are you trying to control or lose weight and you have to reduce your calorie intake, reducing or eliminating certain foods from the diet can be difficult, not only because of cravings, but because you might not feel satisfied.

Everything seems to get complicated when you go to restaurants or family dinners in which you have abundant food at your disposal, but the experts offer their advice that will help you go ahead when you eat inside and outside the house.

It is important that your weight loss plan is a balanced diet, which includes vegetables, proteins, carbohydrates and healthy fats, to maintain you nourished and without starving. But also, the The order in which you eat can help satisfy your appetite.

There is four steps in which you can keep everything under control when faced with a lot of food.

1. Drink a glass of water before eating

Soda water
Photo: ExplorerBob / Pixabay

Water helps to increase the volume of your meals, to feel full and thus your brain will receive the indication of satiety, the signal is received after 20 minutes, so you should eat slowly.

“Have a glass of water before eating, a pleasant heaviness to the stomach, which gives you a feeling of calm and satisfaction before eating,” weight loss expert Ilana Muhlstein tells Eat This Not That.

Researchers have also pointed out that drinking water can help you lose weight. A study published in the Journal of Human Nutrition and Dietetics found that by increasing our consumption of plain water throughout the day we can control our weight and reduce your intake of sugar, sodium, and saturated fat.

2. Always eat vegetables first

Photo: Shutterstock

Always serve vegetables in your meals, half plate with vegetables and fruits recommends the Harvard Healthy Eating Plate.

Let the vegetables be the first thing you eat off the plate. How do fruits and vegetables help you lose weight?

One of the advantages is that you don’t have to eat less food to feel satisfied. He water and fiber of fruits and vegetables add volume to your dishes, so you can eat the same amount of food but with fewer caloriesexplains the Centers for Disease Control and Prevention (CDC).

3. Stick with proteins

Photo: Valeria Boltneva / Pexels

After the vegetables, follow with the proteins. In addition to being a necessary nutrient, protein maintains the feeling of satiety. According to research, protein makes you feel full and helps reduce carbohydrate cravings.

Protein also helps you maintain your muscle mass. Muscles provide the strength and endurance to move the bodyKeeping them helps prevent injuries, slow movement and impaired posture.

4. Finish off the carbs

whole wheat bread
Photo: Shutterstock

The most common and abundant forms of carbohydrates are sugars, fibers, and starches. There are healthy and unhealthy. In addition to fruits and vegetables, healthy options include whole grains (such as whole wheat, quinoa, oatmeal, or brown rice), as well as Beans raw or minimally processed.

If you want to repeat an additional portion, you can do it, you just have to go around the circle again and start with the water. Do not forget that you must eat slowly.

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5 reasons why you should avoid eating white bread | The State

Breads made with refined flour, such as white bread, are unhealthy.

Photo:
Sornram Srithong / Pixabay

White bread is very accessible, practical and can seem tasty to you. This type of bread made with highly processed flour and additives, has little nutritional value and it would not be a healthy option, it can have unwanted effects on your body, such as gaining weight and contributing to chronic disease.

1. Not very nutritious

The white flour has removed the bran and wheat germ. Refined grains have important nutrients you need removed, including B vitamins, antioxidants, iron and dietary fiber.

Most refined flours are enriched to replace some of the nutrients lost in milling. However, fiber, which is an important part of the diet, cannot be replaced by enriching white bread.

2. Increase your risk of diabetes

Foods with a rating of 70-100 are considered high glycemic index, according to Harvard. White bread is low in fiber and has a high glycemic index (around 75), is rapidly digested, and causes substantial fluctuations in blood sugar.

Eating lots of high glycemic index foods can increase your risk of type 2 diabetes, heart disease, and being overweight.

3. Increase your belly fat and your weight

He excess sugar in the bloodstream to which white bread leads stored in the body as fat. As well makes you hungrier already what raises blood sugar levels rapidly and so is the fall, which can result in Eat excessively and increase caloric intake at the end of the day.

A study of 9,267 people found that eating two slices (120 grams) of white bread per day was linked to a 40% higher risk of weight gain and obesity.

4. May contribute to depression

Refined carbohydrates with a high GI index can have a negative effect on mood. The same hormonal response that causes blood sugar levels to drop can also lead to mood swings, fatigue and other symptoms of depression, Every Day Health notes.

Research published in the American Journal of Clinical Nutrition found a link between the consumption of refined carbohydrates, such as white bread, and depression in postmenopausal women.

5. It is not healthy for your heart

Breads and rolls, including white bread, can provide a large amount of sodium even though each serving may not seem high in sodium, notes the American Heart Association (AHA).

Bread is among the six most salty foods on the AHA list and notes that excess sodium leads to swelling, weight gain and put you at risk of headaches, hypertension, enlarged heart muscle, nephropathy, osteoporosis, heart failure, kidney stones and stomach cancer.

White bread contains little fiber or other beneficial nutrients. Not only white bread, French bread, bagels, and pizza dough often contain refined grains as well. A healthier option is whole grains, such as 100 percent whole wheat bread.

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What other names is sugar hiding in packaged food products | The State

Added or added sugars are those sugars or caloric sweeteners added to food or beverages during its processing or preparation; like when you add sugar to your coffee or those that are incorporated into breakfast cereals, cakes, cookies, sweets and soft drinks.

There is no need or benefit to eating added sugar, provide additional calories and zero nutrients to food. So according to the Harvard School of Public Health, it is best to avoid products that have a lot of added sugar, even skip foods that list “sugar” as the first or second ingredient.

Don’t be fooled, to avoid putting sugar as the first ingredient, some ingredient lists mask the amount of sugar in a product. They can use different forms of sugar with a different name, and list each one individually on the nutrient label.

Added sugars can include natural sugars as well as others Caloric sweeteners that are manufactured chemically. Although some sugars may seem healthy, such as agave nectar, honey, maple syrup, coconut sugar, or date sugar have a similar effect on the body as other added sugars.

Other names for sugar you can see on food labels:

  • Brown sugar
  • Sugar or malt syrup
  • Sugar cane
  • Agave nectar
  • Evaporated cane juice
  • Honey
  • Molasses
  • Maple syrup
  • Glucose
  • Corn sweetener
  • Corn syrup
  • High fructose corn syrup
  • Cane crystals
  • Fruit juice concentrates
  • Invert sugar
  • Sugar molecules that end in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose).

Sugars on the label

Total sugars include both added sugars and natural sugars per serving. This includes the natural sugar in milk products (lactose) and fruit (fructose).

If the product does not have fruit or dairy in the ingredients, all the sugars in the food come from added sugars.

When reading nutritional labels consider that 4 grams of added sugar equals 1 teaspoon of sugar.

To find out how many calories from sugar a product gives you for each serving, consider that each gram of sugar has 4 calories. So if a product has 35g of sugar, that equals 140 calories from sugar.

How much added sugar a day is too much?

The American Heart Association (AHA) recommends limiting added sugar to 9 teaspoons (36 grams) per day for most mens and 6 teaspoons (25 grams) per day for most women and children over 2 years.

With a single soft drink you can reach the daily intake limit. A 12-ounce can Coca-Cola has 39 grams of added sugars.

Foods that contain a large amount of added sugar

Sugary drinks such as soft drinks, juices, sports and energy drinks; baked goods, candy, cereals, dairy products, and desserts.

Limiting the consumption of added sugar is beneficial for your weight and health. Consuming too much added sugar leads to overweight and obesity, which are risk factors for diabetes; also can raise blood pressure and increase inflammation chronicle, which lead to heart diseases.

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5 Dangerous Side Effects of Following the Keto Diet, According to Experts | The State

The fact that a diet or diet focused on losing weight “This fashionable”, I do not want to say that be healthy neither long-term sustainable. The truth is that currently with so many stimuli and information at our fingertips, it becomes complicated make the best decisions.

Recently the popularity of the keto diet has grown by leaps and bounds and without seeing it coming overnight, she became one of the most famous weight loss trends in the world and with the largest number of followers. Although there are some scientific references what endorse certain benefits, recently being classified as one of the worst alternatives; because of his lack of balance and poor long-term viability, we know that not everything is sunbeams and descending digits on the scale.

In fact, this high-fat, low-carb eating plan it has a dark side. Although it is true that its effects may vary depending, especially in the cases of diabetes and high cholesterol. Experts agree that there are some side effects short term, seriously unpleasant and even dangerous.

1. Thinking can get confusing

Without a doubt one of the aspects most outstanding of the ketogenic diet, is that manages to modify the body’s metabolism to a state of fat burning called ketosis This metabolic process occurs eliminating carbohydrates almost completely and focuses on the fat consumption. In such a way that by achieving the state of ketosis in the body, you can visibly generate big dividends to achieve rapid and effective weight loss. However, it is an aspect that can also influence the mental clarity And the reason is simple: a rapid reduction in carbohydrate intake results in a less glucose available to the brain, leading to that feeling of ‘Brain fog’ characterized by impaired thinking and concentration levels. It is also true that it is a symptom that usually disappears when the body gets used to it, which in fact happens in a relatively short time interval. The brain is capable of use ketones [un subproducto de la grasa] to get energy in absence of carbohydrates. The mental confusion generally resolves within a week.

2. You can lose muscle mass

It is true that there are different ways of go on the ketogenic diet, however it is worth mentioning that the true and original version: It’s not just low carb, it’s also quite low in protein. It is a fact that this translates into weightloss, however it will not only be in body fat; therefore it is also presented loss of muscle When protein intake is so low, it is natural that there is a loss of muscle mass, even in the cases of people who exercise regularly. Without a doubt it is one of the consequences of the keto diet what more worries specialists, since in most cases people do not realize the decrease in muscle mass well they are very excited losing weight. Therefore, nutritionists recommend performing a modified ketogenic diet, which is not so low in protein and foods such as fish and Greek yogurt. Finally pYou may not achieve ketosis, but that is not necessarily a bad thing, you will most likely get good results.

3. Digestive and intestinal conditions

Eliminating carbohydrates deprives us of others essential nutrients important, as is the particular case of the fiber. Without the consumption of best sources of fiber, which are obtained through the consumption of fruits, vegetables, beans, and grains, it’s very probable that The digestion is made more clumsy and slow. While occasional constipation it does not usually present significant health problems, over time it can create harmful conditions such as abdominal pain, bloating, hemorrhoids, and intestinal obstruction. For those who usually suffer from constipation when carrying out this type of plan, the recommendation is drink a lot of water and above all you must make carbohydrates count when choosing foods high in fiber and low in carbohydrates as berries, avocados and walnuts

4. Blood glucose levels can be altered

One of the great virtues with which the ketogenic diet, are its benefits to stabilize blood sugar. It even has clinical evidence, which positions the ketogenic eating plan as an eating style that might improve glycemic control after about four months. However, it is worth mentioning that the ketogenic diet and diabetes are not always a good combination, especially for people who take medications to lower glucose. With the combination of these types of foods and a low carbohydrate diet, there is a risk that the level of sugar in the blood dangerously low to hypoglycemia.

5. You may experience alterations in mood

In the last years se has checked the direct relationship between food and mood, Both as for well and for worse. It is also true that there are foods that make us feel “happier” and without a doubt in the first place are the carbohydrates and sugars, in such a way that depriving the body of them can occur with marked mood swings. The reason is simple cWhen the brain detects less blood sugar for power, this can affect mood and result in a feeling of irritation, fatigue and difficulty concentrating. Also actively involved feelings of restriction wave inability to socialize When following a Keto diet, it has been reported that in some cases people tend to feel more sad.

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5 Simple And Sweet Ways To Use Honey To Lose Weight | The State

Today we all seek to base our diet on the healthier food and beneficial to health. That is why in last months it has become more relevant than ever to find the best natural substitutes, that not only shine for being more noble with health They are the best alternative to lose weight!

Without a doubt reduce the consumption of foods rich in added sugars, is one of the main and most important measures. The intake of these products, which are mostly processed, is associated with a increased risk of obesity, hypertension, diabetes, cardiovascular conditions and disturbances in mood. In such a way that in recent months they have come to light magnificent alternatives of natural origin and that are associated with health benefits. And without a doubt Honey is considered the most popular option for replace everyday use of sugar.

The Natural honey occurs naturally by Apis mellifera and different subspecies of bees. Who get the honey by the nectar of the flowers and also by released secretions by the bees themselves. The truth is that honey bee, is a millennial food that for many years has been used by its therapeutic qualities, which are related to your complex composition and rich in nutrients.

The largest proportion of essential nutrients that contains honey, is made up of carbohydrates, like fructose and glucose. It also contains enzymes, antioxidants, amino acids, vitamins, minerals and organic acids. In such a way that honey is full of health benefits, among which its antibacterial, digestive potential and anti-inflammatory.

To so many benefits we must add their qualities to promote weight loss, the main reason is that Honey generates changes in metabolism. Its consumption is also the perfect complement to control cravings for sweet food, is satiating and satisfactory. There is research in which it is stated that Honey has natural sugars, which have the ability to tell the brain that it has already received a sufficient dose of sugar.

5 ways to lose weight with honey:

1. Consume a shot of honey with lemon on an empty stomach

Start the day with a shot of fresh lemon juice and honey, it’s a magnificent Home remedy that not only strengthens the immune system and it helps us protect ourselves against all kinds of diseases and infections. It is also a great natural antidote to speed up metabolism, improve digestion and promote the elimination of toxins, wastes, fats, salts and liquids retained in the body.

Honey with lemon. / Photo: Pixabay

2. Add a tablespoon of honey to your smoothies

It is well known that smoothies are considered a powerful tool for facilitate weight loss. In order for them to meet their objective, it is important to create balanced combinations that contain: vitamins, minerals, fiber, protein and carbohydrates. Honey provides this last group of nutrients, which are slow absorption and they contribute a lot quality energy.

almond milk shake
Banana and almond smoothie / Photo: Shutterstock

3. Sweeten homemade desserts with honey

Honey has the immense virtue of melt well with heat, therefore it is a great substitute of the use of refined and processed sugars. Best of all, it will not only provide exquisite sweet taste, will also provide its long list of medicinal properties. Bet on using it as a replacement in the elaboration of cupcakes, muffins, cookies, pancakes, cakes, jellies and ice creams.

Muffins./Photo: Pixabay

4. Sweeten the tea or coffee with a little honey

If you can’t enjoy a good cup of coffee or tea without the typical sweet touch, a teaspoon of honey will make a difference and it won’t affect your health as much. Best of all, it’s a good habit to start the day with better energy and intellectual performance, thanks to its nutrients and high in antioxidants.

citrus
Citrus tea and honey. / Photo: Shutterstock

5. Use natural honey for breakfast

Honey can be the perfect nutritional supplement to increase the nutrient content of breakfast, adds a sweet touch in a healthy way and full of flavor all kinds of dishes. The best of all is that start the day with a little honey, it is a great habit to increase energy levels and improves concentration. Bet on adding it in the oatmeal, with a little yogurt and fruit.

Breakfast./Photo: Pxhere

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The best dinner habits to lose those 10 pounds that you lack, without much effort | The State

There comes a time the path to a healthy weight, that we usually stagnate and it’s normal for them to stay pending a few kilos to lose. The good news is that getting rid of that excess weight does not have to be hell or a impossible task, although factors such as physical activity, good rest and control of stress levels, are fundamental aspects. Food is everything not only is it key to losing weight, is one of the most important aspects in disease prevention and an optimal mental health.

The truth is that today we have all kinds of trends, diets, guidelines and tips, which promise the better and more effective results. However science every day verifies us more, that the key to fulfill our Long-term weight and health goals: It is not the restriction, but the balance.

So that Golden Rule is to opt for the consumption of natural food and avoid the processed. In a way as promoted by Mediterranean diet which has been considered the best by fourth consecutive year, it is important to create the perfect balance between the main food groups and prioritize the daily intake of plenty of fruits, vegetables, whole grains and healthy fats. This diet, which is rather a lifestyle, also invites us to consume weekly fish, poultry, beans, and eggs. And recommends moderate servings of dairy products and above all it promotes a limited consumption of red meat.

Based on the above for many people it has become interesting and motivating create healthy, nutritious and weight loss focused weekly menus. For some people the great challenge is the dinners, that is why we took on the task of collecting some quick and easy habits. They will not only be great help to burn fat and decrease waist measurements, you can replicate them as part of a healthy life style.

Best of all, these are strategies that require a Least effort and what can save hundreds of calories a day. Research has shown that weight loss it also improves when people they adopt a routine at dinner time, so complementary to the rituals it is important that set schedules.

1. Control your portion sizes

Regardless of the type of food you are consuming, a key tip to keep in mind is control your portion sizes. And this is a point especially important at dinner time, keep in mind that at the end of the day it is more possible that we have more hunger and tiredness than usual and therefore we are more susceptible to eating without thinking. Nutritionists recommend taking a simple measure: serve dishes in the kitchen, instead of carrying the dishes “Family style” of food on the table. So shall less likely to over serve you or resort to second servings. Although it is true that during the first days the sensation of “Stay hungry“, in a couple of weeks you will get used to it and you will realize that you ate excessively, without a doubt you will not only lose weight, you will feel lighter. For the days of increased appetite, accompany the dishes with abundant vegetables.

Quinoa salad. / Photo: Shutterstock

2. Start dinner with a salad

If you are one of those usually hungrier at night, this is the best recommendation: start with a salad, colorful and seasoned with olive oil and vinegar. Studies have shown that start dinner with a salad is a great help for lose weight and increase the consumption of essential nutrients. According to researchers from the Cornell University, starting with a salad helps the body to keep blood glucose levels stable, which means that you will be more satisfied for longer. To maximize that effect, create salads with vegetables full of fiber, as in the particular case of peas and artichokes, that also they provide a lot of satiety. Do not forget to add many colors, with fresh tomatoes, carrots, spinach, zucchini, celery, some avocado, strawberries, radishes … imagination has no limits, it is also a good opportunity to take advantage of the ingredients that you have available at home.

Salad. / Photo: Pexels

3. Consider foods rich in fiber

Taking into account that in U.S he consumption fiber medium it is between 11 and 15 g / day, of which approximately one 25% is soluble and the rest insoluble, it has been found that 90% of the population does not reach 30 grams recommended per day. The truth is that in recent years fiber consumption has decreased considerably and it is well known that it is a essential nutrient in good digestion, cardiovascular health, blood sugar control and yes, in the weightloss. So don’t just increase fiber intake just with the salad and go ahead and consume other sources of fiber. Eating foods rich in fiber not only means less calories, it also translates into a quick and easy weight loss because it counteracts many of the harmful effects of excess sugar. Incorporate foods like lentils and beans, at your dinners and watch how you burn fat and lose weight.

Lentils / Photo: Shutterstock

4. Integrate lean proteins

It is well known that proteins They are a fundamental macro-nutrient in any balanced diet and especially in recent months with the trends of low carbohydrate diets, everyone talks about their slimming benefits. While not all protein sources are the same, it is important to choose, so the recommendation is to stick to the options of lean meats as the chicken and fish. They are satiating, low in calories, light and perfect to consume at night, preferably avoid red meat. For more context: six ounces boneless, skinless chicken breast contain approximately 165 calories and 3 grams of fat, the same portion of beef sirloin has approximately 270 calories and 16 grams of fat. Which means that change the chicken instead of beef, just once a week it will save us more than 100 calories and 13 grams of fat.

Iron fish
Salmon with vegetables. / Photo: Shutterstock

5. Give priority to vegetables, not carbohydrates

One of the main mistakes that we commit with dinners and that are associated with possible weight gain, is overdoing it with carbohydrates. Therefore, the recommendation is simple, Make sure that half the plate this composed of vegetables and while the remaining half is composed of proteins and starch. This simple formula guarantees the consumption of a balanced meal, which is directly related to weight loss properties and improve general health status. Bet on the use of delicious vegetables, as is the case of: peppers, broccoli, cauliflower, zucchini, aubergines, spinach and tomatoes, are a great ally that contributes to weightloss. Use them generously and don’t be afraid to add some flavor-enhancing seasonings, such as gratin them with a little low-fat cheese, you can also add pesto, olive oil and aromatic herbs.

Vegetables au gratin
Vegetables au gratin. / Photo: Pixabay

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