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 routinesof 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 routineshealthy 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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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.
Foods That May Increase Your Risk of Death | The State
Diet is the key to maintaining or losing weight. Reduce or avoid certain foods and drinks not only favors one weightloss, it also helps to be healthier since its consumption increases the risk of diseases.
1. Soft drinks
Photo: PxHere
Sugary drinks, such as sodas, tonics, lemonade, sweetened powdered drinks, sports and energy drinks, are a great source of calories and added sugar. In a 12-ounce soda there is between 7 to 10 teaspoons of added sugar.
In addition to weight gain, the Harvard Nutrition Source notes that routine consumption of sugary drinks can increase the risk of type 2 diabetes, heart disease and other chronic diseases.
Diet sodas would not be the solution as they tend to stimulate the appetite for other sweet foods high in carbohydrates.
2. French fries
Photo: Dzenina Lukac / Pexels
Fried foods such as French fries have a high in calories, salt and fat Not healthy. And if that was not enough, potatoes raise blood glucose more than table sugar, that effect can cause people to feel hungry again shortly after eating, which can lead to overeating.
3. White bread, cakes and cookies
Photo: Sornram Srithong / Pixabay
The breads made with refined flour, like white bread, they contain little fiber and have a high glycemic index which favors being overweight.
The excess sugar in the bloodstream is stored in the body as fat. High blood glucose also makes you hungrier, which can result in overeating and increased caloric intake later in the day.
4. Fruit juices
Photo: Polina Tankilevitch / Pexels
Unlike whole fruits, juices, even though they are 100% fruit, are not the best addition to your diet. As they lack fiber, they raise blood sugar levels quickly.
The average 12-ounce soda contains approximately 35 to 45 grams of sugar. The same amount of orange juice is about 30 grams; apple juice provides about 40 grams and pomegranate juice can exceed 45 grams, notes Dr. Frank Lipman, a functional medicine expert at Mind Body Green.
5. Alcohol
Photo: Social Butterfly / Pixabay
Frequent alcohol consumption contributes to obesity. Alcohol adds unnecessary extra calories and even more if you consume mixed drinks that include juices, sodas or syrups.
6. Burgers
Photo: Dana Tentis / PxHere
Burgers in fast food restaurants usually have a high in saturated fat, calories and sodium.
The single hamburger of double quarter pound with cheese of McDonald’s has 720 calories, 40 g of fat, 43 g of carbohydrates, 1,370 mg of sodium and 170 mg of cholesterol. Eating foods high in sodium can increase your risk for heart disease and stroke.
7. Processed meat
Photo: Skeeze / Pixabay
Processed meat is that which has been transformed through salting, curing, fermentation, smoking, or other processes to improve its flavor or its conservation. Some examples are sausages, salami, mortadella, pepperoni, ham, bacon cured, corned beef and jerky or dried meat.
These meats are usually high in salt content and also tend to be fat and calorie dense. Researchers have found that when people consume processed foods appetite suppressant hormones may decrease and increasehunger hormones.
further increase the risk of cancercolorectal.
8. Ice cream
Photo: Sebastian Coman Photography / Pexels
Ice cream is rich in sugar and calories, it’s unhealthy and it’s easy to exceed the recommended serving of half a cup.
9. Pizza
Photo: Brett Jordan / Pexels
Commercial pizza is generally made with refined flour and other highly processed ingredients, it is high in calories, with saturated fat, added sugar, and sodium. Pizza is among the six pupular foods more salty according to the American Heart Association (AHA).
10. White rice
Photo: Adelia Rosalinda / Pixabay
Refined rice or commonly known as white rice is subjected to a process in which lose fiber and other nutrients. Have a high glycemic index, meaning that it can cause a person’s blood sugar levels to spike after eating it.
These are the dishes that you should never order on a fast food menu, if you want to lose weight | The State
It is a fact that we have all turned to fast food occasionally and it is not only one easy option when we have little time or desire to prepare food at home is also deliciously dangerous.
It’s nothing new, we all know about the consequences of an excessive consumption of fast food:is highly caloric, low in nutrients and greasy. However, it is important to note that some fast food items are better than others, so if you choose to stop at a McDonald’s or Burger King to buy something, it is better to know in advance what is the healthier option and Less healthy.
While in all dietary pattern focused on weightloss allowed fulfill some whim, some day a week. It is important to know that there are foods that keep us from meeting our goals, bearing in mind that we will rarely leave for the salad options with light dressings, it is a reality that normally our instincts will cry out for a double hamburger with fries and despite this you have to know not all options on the menu are the same. ANDThat is why we set out to create a useful little guide which includes the worst items on fast food menus, according to recognized nutritionists worldwide.
1. Cheeseburger and bacon
Regardless of the establishment, no matter how you do it: a red meat burger, mixed with bacon and cheese will contain lots of calories and saturated fat. What happens with these alternatives, which sadly are the ones they crave the most, is that most are well over 500 calories and contain 3/4 or more of the amount of saturated fat that you should consume in a whole day. In such a way that not only its saturated fat content becomes worrying, they are very rich in sodium, which is related to alterations in the blood pressure levels and fluid retention. In fact mmany options often contain more than half the amount of daily sodium limits, as is the case with Hardee’s Monster Angus Thickburger. That burger has almost half a kilo of beef, four strips of bacon and three slices of American cheese with mayonnaise.
Cheeseburger and bacon./Photo: Pexels
2. Breakfast tray
In previous occasions we have talked about the importance of breakfast, which is considered the most important meal of the day and in large part it is because sets the tone for the rest of the day. So ordering a fast food breakfast will never be a healthy option, especially considering that many fast food restaurants offer some kind of combination of eggs, meat, potatoes, bacon and pancakes. The result is a breakfast completely unbalanced and caloricor, they contribute between 800-1000 calories in a single tray Almost half of the daily requirement! Between the worst optionss is found McDonald’s Big Breakfast (with Hotcakes and Biscuit), this dish includes: hot bread, scrambled eggs, french fries, sausage, butter, pancakes and a piece of biscuit. It represents just the clear example of what we should not have breakfast, it provides 1,340 calories. Just for breakfast!
Breakfast tray. / Photo: Shutterstock
3. Coffee drinks
We tend to think that drinks do not contain “So many calories” and for years we’ve been used to drink coffee of the ways less healthy that exist. While coffee is associated with great therapeutic properties, fill it with sugar and saturated fats will only affect your health. Those oversized coffee drinks, especially those with caramel or mocha flavor or are they made with whole milk, tend to be very dense in calories and added sugar. That just makes them one disastrous combination, may vary by fast food restaurant but roughly can contain between 600 and 800 calories; almost the value of the recommended intake of Saturated fats for one day and worst of all They contain more than 50 grams of sugar! For the days of craving when you want to treat yourself, adapt your drink and make it a healthier option: opt for the smaller size, ditch the whipped cream, request a light sweetener, and choose a low-fat milk. So you know iced coffee Butter Pecan Swirl with skim milk Dunkin It is one of the worst you can ask for. Don’t be fooled by “skim milk”, is a drink that contains 680 calories, saturated fat and sugar in excess.
Cold coffe. / Photo: Pixabay
4. Fried chicken salad
These types of salads came to teach us that not all that glitters is gold, are the perfect example that converts a healthy dish like salad, in unhealthy and caloric. Clear for many uA salad may look like a safe bet to respect their weight loss goals, but with fried chicken, croutons and a creamy dressingor, these salads may have more calories than even a hamburger. So it’s not that surprising find a fast food salad what’s wrong with it more than 500 calories, additionally provides 10 grams of saturated fat and also contains added sugar. Remember, the basic rule: any dish involves the word “crunchy” simply means fried.
Fried chicken salad. / Photo: Pixabay
5. Sub Sandwiches
This type of sandwiches have the peculiarity of measure between 6 and 12 inches, so depending on the size and the ingredients they contain, they can contribute 500 to 1000 calories. What ends up being more serious is that they are usually very high in fat, calories and sodium, which is related to variety of meats and cheeses that are used. In particular the Italian sub-sandwiches, in particular, can easily exceed the 1,000 calories in a sandwich. For example: the chicken fillet sandwich with cheese of Jersey Mike in White bread just not acceptable, since contains 1,850 caloriesyes and three times the amount of sodium of the daily consumption allowed. In addition, it has 152 grams of carbohydrates and more of 30 grams of saturated fat.
Sandwich. / Photo: Pixabay
6. Fried chicken wings
The fried chicken wings They are the perfect companion of football afternoons with friends, without a doubt one of the most consumed snacks all over the world and that in a way when it comes to chicken, we tend to think that they are healthier. However, we cannot forget that it is a fried dish and therefore full of fat, if we add to this the caloric sauces to soak We’re in trouble! About 20 pieces provide 2,040 calories, 48 grams of saturated fat and 3320 mg sodium, which is much more than daily needs, considering that the American Heart Association recommends no more than 2,300 milligrams of sodium a day for most adults.
THURSDAY, Jan. 21, 2021 (HealthDay News) — As worldwide obesity rates continue to soar, new research shows that growing numbers of people are developing a potentially blinding type of weight-linked headache that was once considered rare.
Though the study was conducted in Wales, one U.S. expert said the same surge in these headaches is likely happening in this country and elsewhere, but he cautioned that just because someone is obese and has headaches doesn’t mean he or she have this rare headache, known as idiopathic intracranial hypertension (IIH).
“Obese individuals are at greater risk for more frequent migraine, too,” noted Dr. Brian Grosberg, director of the Hartford HealthCare Headache Center in Connecticut.
In the study, IIH rates increased sixfold in Wales between 2003 and 2017 — from 12 per 100,000 people to 76 per 100,000 people. During the same 15-year span, obesity rates in Wales rose from 29% of the population to 40%.
“The considerable increase in IIH incidence” has several causes, but is likely “predominately due to rising obesity rates,” said study author William Owen Pickrell, a consultant neurologist at Swansea University. “The worldwide prevalence of obesity nearly tripled between 1975 and 2016, and therefore, these results also have global relevance.”
His findings were published in the Jan. 20 issue of Neurology.
IIH is a type of headache that occurs when the fluid around your brain and spinal cord builds up in your skull. This places extra pressure on your brain and the optic nerve in the back of your eye, causing symptoms that can mimic a brain tumor such as debilitating head pain, blind spots and possibly vision loss, according to the National Eye Institute.
The cause is not fully understood, but weight loss is the main treatment. Some people may need medication and/or surgery to drain the fluid and relieve the pressure. “There is some evidence that weight loss can improve headache symptoms,” Pickrell said.
During the review, researchers found 1,765 cases of IIH, 85% in women. They looked at patients’ body mass index (BMI), a measure of body fat based on height and weight, as well as their economic status based on their address. They compared this information to that of individuals without IIH.
FRIDAY, Jan. 22, 2021 (HealthDay News) — The harmful effects of obesity on the heart can’t be undone by exercise, and it’s not possible to be “fat but healthy,” Spanish researchers warn.
“Exercise does not seem to compensate for the negative effects of excess weight,” said study author Alejandro Lucia, a professor of exercise physiology at European University in Madrid.
The study findings “refute the notion that a physically active lifestyle can completely negate the deleterious effects of overweight and obesity,” he said.
Lucia and his colleagues analyzed data from nearly 528,000 working adults in Spain. The participants’ average age was 42 and close to 7 out of 10 were men.
About 42% of these adults were normal weight; 41% were overweight, and 18% were obese. Most were inactive (63.5%); 12.3% got some but not enough exercise, and 24.2% were regularly active.
About 30% of participants had high cholesterol; 15% had high blood pressure, and 3% had diabetes.
No matter how active they were, however, overweight and obese people had a higher risk of heart disease than those whose weight was normal, according to the study, published Jan. 22 in the European Journal of Preventive Cardiology.
Compared to active people of normal weight, active obese people were about twice as likely to have high cholesterol, four times more likely to have diabetes, and five times more likely to have high blood pressure.
“One cannot be ‘fat but healthy,’ ” Lucia warned in a journal news release.
But the researchers did not disregard the importance of exercise. In all weight categories, any physical activity was associated with a lower risk of diabetes, high blood pressure or high cholesterol, according to the findings. And the risk of diabetes and high blood pressure fell as physical activity rose.
“This tells us that everyone, irrespective of their body weight, should be physically active to safeguard their health,” Lucia said.
“More activity is better, so walking 30 minutes per day is better than walking 15 minutes a day,” he noted.
Lucia said it’s equally important to fight obesity and inactivity. “Weight loss should remain a primary target for health policies together with promoting active lifestyles,” he concluded.
More information
The American Heart Association offers healthy living tips.
SOURCE: European Journal of Preventive Cardiology, news release, Jan. 22, 2021
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 melliferaand 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 Honeygenerates 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.
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 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.
The number 1 breakfast for healthy and nutritious weight loss | The State
A good breakfast involves between 20 and 25% of the nutritional intake of the day and it is recommended that it contains between 300 and 400 calories.
Photo:
Image by StockSnap from Pixabay / Pixabay
In the last months much has been said about breakfast, the main reason is due to the indisputable popularity that the intermittent fasting In such a way that many Doubts and questioning in both ways, that is some specialists defend that breakfast is The most important meal of the day, while others claim that skip breakfast has positive consequences on health and disease prevention.
Although years ago our grandmothers and moms they considered a crime leave home without breakfast, today we know that the quality of food What do we have for breakfast? the most important factor. However currently with so many pressures, stress and lack of time, during a busy morning it is easy to leave breakfast at the last place on the priority list. However recently they have come to light diverse studies, in which it is verified that the simple fact of taking a few minutes in the morning to eat something can really make a difference in your day.
A nutritious and healthy breakfast, provides many benefits in health and general well-being. It is the first food of the day with which we break the fast through which we pass naturally during sleep hours and is responsible for provide fuel to the body and brain. So that without breakfast, effectively the organism you start to run out of fuel, is the comparative to trying to start a car without gas.
Nutritionists advise: breakfast should be taken within two hours after waking up and this should provide a range between 20-35% of daily caloriesto. In addition to providing us with energy, some specific breakfast foods are a good source of important nutrients as calcium, iron and B vitamins, as well as protein and fiber. The body needs these essential nutrients and research indicates that typically missing the opportunity to get these nutrients during breakfast makes it less likely to clear up later in the day.
It is well known that fruits and vegetables are good sources of vitamins and minerals, so the simple fact of include a portion from five a day at breakfast; be it a banana, an apple, red berries or a glass of green juice It will make a difference!
Breakfast has also been shown to be good for the waistline, Research shows that those who eat breakfast have less likely to be overweight and more likely to be within your ideal weight range compared to those who they don’t eat breakfast. In a way it is believed that skip breakfast, is the direct path to greater consumption of sugar-rich snacks and fats half morning.
In fact, a new investigation confirms the belief that breakfast is really The most important meal of the day. In this study, which was published in The Journal of Nutrition on December 31, 2020; the changes in body weight of 65,099 women during a period of three years. The researchers also monitored the frequency of your breakfasts and meals, and a quarter of the women reported themselves as having breakfast every day. Overall, what the study showed is that 18.4% of the participantss increased 11 pounds or more between 2008 and 2011. Additionally according to the rate of weight gain among women who ate a meal in the morning was a 7% lower what i know they skipped breakfast completely.
In such a way that this new review according to its authors, verifies that regular breakfast It can be a important dietary factor for him body weight change and also to avoid the development of metabolic problems. Additionally it is worth mentioning that this theory is also endorsed by other experts, as some dietitians say that eat within an hour later waking up is the best for maintain optimal energy levels during the morning.Another study recently discovered that consuming a high-protein breakfast before exercise can help burn more fat and keep us satisfied even after the end of training session. What it suggests to eat a nutritious breakfast before physical activity, it can be a great element to promote good health and body weight.
Finally it’s all about balance, therefore it is just as important to feed the body in the morning as the quality of the breakfast. LThe key is to choose the correct and balanced foods, bet on the consumption of citrus fruits, berries, apple, banana, kiwi and mango. As well is essential ensure correct consumption of proteins, healthy fats, nuts and seeds.
Having a good and nutritious breakfast is a habit that will not only help you meet your body weight goals, rise the levels of energy, enhances concentration and intellectual performance, and benefits the mood.
5 ways to eat more Mediterranean, lose weight and regain health | The State
Today we have within our reach all kinds of diets, which have the function of coupling to the different lifestyles and personal preferences. However, nutritionists agree that there are some trends Which are a simple fashion and they don’t always have the adequate scientific support. Many times go on a diet becomes more like a kind of punishment, that a enjoyable and sustainable lifestyle. In a way everything eating plan leading to extreme restrictions, it is not healthy.
In such a way that we are used to seeing many fad diets come and go, however few are the trends that focus on the healthy balance. The good news is that Mediterranean diet meets all the requirements to be considered the best and more beneficial to health, not in vain has it been named by fourth consecutive year as the most recommended. It is actually much more than just a nutritional, rich and healthy guideline, is a valuable cultural heritage what encompasses a lifestyle through recipes, ways of cooking, celebrations, custom and various typical products.
The Mediterranean diet is authentic and eternal. Rather than being an on and off plan, it is an eating pattern filled with nutritional and medicinal benefits. Among its main virtues it is positioned as a great ally to reduce the risk of suffer from chronic diseases, as is the case of cardiovascular, diabetes and obesity.
The best thing is that with the Mediterranean diet, there is no need to count calories, or stick to diets of “Foods to avoid” or have to acquire expensive ingredients and difficult to acquire. Many of the most widely used Mediterranean ingredients are staple foods from the pantry, like canned tuna, canned beanscanned tomatoes olives, pasta, potatoes, onions, whole grains, natural yogurt, fruits and vegetables, nuts and seeds. Without a doubt one of his more great advantages is how easy and doable it is to follow this feeding style, full of therapeutic properties.
If you are interested in starting follow a Mediterranean diet, we introduce you five easy ways to transform your diet and eat more Mediterranean.
1. Don’t cut out carbs
Currently, the current of the low carbohydrate diets, being its greatest exponent is the ketogenic diet And although it is a trend that has gained many followers, various nutritionists agree that it is not sustainable in the long term. By reducing carbohydrate intake, we are skipping the intake of very healthy food and necessary for the proper functioning of the body; as is the case of whole grains, beans, legumes, some fruits and vegetables. Those foods contain antioxidants, fiber, vitamins, minerals and energy. Even white paste provides good quality power and of slow absorption, the Mediterranean diet promotes the consumption of pasta. Remember that the most important thing is watch the portions and avoid overcooking it, the water-soaked pasta has a higher glycemic index (which means you’ll be hungry again faster). Bet on consuming the pasta ‘Al dente’ and add abundant vegetables with olive oil. Last but not least when it comes to carbohydrates it is important choose the integral versions and watch the portions.
Pasta./Photo: Pxhere
2. Cook with olive oil
We won’t get tired of talking about the unmatched nutritional and medicinal benefits What does the consumption of olive oil. It is considered the mainstay of the Mediterranean diet, contains monounsaturated fats, which are related to a lower total cholesterol level and a “bad” LDL cholesterol lower. He extra virgin olive oil contains an outstanding wealth in antioxidants, which make it a great tool for fight free radicals and is key in preventing chronic diseases. Enjoy magnificent anti-inflammatory properties, is considered a great ally cardiovascular health protector, benefits weight loss, reduces the risk of suffering diabetes, arthritis and has anticancer properties. Bet on integrating it crude in all kinds of soups, creams, ceviches, stews, pasta, meats and salads.
Olive oil. / Photo: Shutterstock
3. Season with citrus
The citrus They are not only one of the most popular winter fruits, they shine for their nutritional properties being a Natural source important vitamins and minerals. They stand out for their high content in vitamin C and antioxidants, which strengthen the immune system and protect the body from diseases caused by virus and bacteria. At the same time, citrus fruits are characterized by their unmatched detoxifying benefits, are ideal for purifying organs and systems. Best of all, they add a lot of flavor to the dishes and are a great ally for replace excessive use of salt, cooking with them is perfect for enhance certain flavors and they go great with vegetables, fish, meat and seafood. Bet on using the juice and zest lemons, oranges, grapefruits, tangerines and limes, they are ideal for marinate foods, prepare sauces and dressings. Best of all, they are very low in calories, perfect to take care of the line and protect health.
Citrus / Photo: Pixabay
Four. Eat fish twice a week
One of the basic rules of the Mediterranean diet is to base the diet on the daily consumption of vegetables, fruits, whole grains and healthy fats. Monitor and moderate portions of dairy products and limit the consumption of red meat, on the contrary it promotes the consumption of biweekly of products like fish, poultry, beans and egg. The consumption of variants of fish with high fat content as is the case of the salmon and Mackerel that contain omega-3 fats healthy for the heart, although all types of fish (and shellfish) are healthy sources of protein and of high biological value. Bet to consume fresh and seasonal fish, it’s easier than you think to have a delicious and healthy complete meal in minutes. Addlemon slices, olive oil, coriander leaves, pepper and salt, and bake for 8 minutes.
Fish. / Photo: Pexels
5. Eat more yogurt
In the last few months everyone has been talking about the benefits of fermented foods rich in probiotics, without a doubt the yogurt is one of the most valued. It is considered one of the super-foods of the moment, it is rich in proteins, healthy fats, vitamins and minerals. Its consumption is associated with great benefits to improve digestion, protect intestinal health, nourishes the microbiome and stimulates the immune system. Best of all,and integrating yogurt into your daily diet is easy and delicious, choose to consume it for breakfast with a little oatmeal and red berries. As a sweet snack, in sauces and dressings. Nutritionists recommend choosing 2% plain Greek yogurt and avoid the use of those variants that contain sugar, flavorings or colorants.
Kelly Osbourne Shows Off Incredible 90 Lb. Weight Loss In Sexy Black Dress — See Pics
Kelly Osbourne has entered 2021 literally looking better than ever. She rocked a tight little black dress with a cutout that showed off her 90 pound weight loss, while heading to a Hollywood studio set.
2020 wasn’t all bad for some celebs, as Kelly Osbourne managed to come out of it 90 pounds lighter. She declared it was going to be the “Year of Me” and owned it. The 36-year-old TV personality put a lot of hard work into her fitness routine, and it still shows. Kelly stepped out in Los Angeles on Jan. 15, 2021 looking so fabulous in a little black dress with a teardrop keyhole cutout on her chest as she and pal Adam Lambert, 38, arrived on set of a project in Hollywood.
Kelly Osbourne looks amazing in a little black dress after her 90 pound weight loss in 2020. She’s seen on Jan. 15 entering a set in Hollywood with pal Adam Lambert. Photo credit: BACKGRID.
The dress fit Kelly like a glove, showing off her tiny hips and waist. She paired it with black heels and has kept her lavender hair color, as her long purple tresses were pulled up and back into a long pony. Kelly had glam camera-ready makeup on, and flashed a huge smile as she looked up at her singer pal.
Kelly declared at the end of 2019 that it had been “one hell of a year” and that 2020 would be the “year of me.” In a Dec. 31, 2019 IG post, Kelly shared a collage of her top photos from the year and wrote, “In many ways it has been amazing especially in terms of self-growth. In many ways it has been gut-wrenchingly difficult. However, through all the good and bad it has been incredibly educational for me. I have come to the realization that I constantly put the needs of others before my own.”
She added that “With almost 2 1/2 years of sobriety under my belt I still struggle with confrontation (which was NEVER a problem when I was using) Well this all STOPS today. 2020 is going to be the year of me!!! It’s time to put myself first, stop taking on other peoples sh*t and be the badass sober women I was born to be.” Kelly went on to accomplish that goal with her 90 pound weight loss over the following year.
By Aug. 2020, Kelly had slimmed down to a U.S. size two, and was so proud of it she shared an Instagram stories photo of her Neiman Marcus clothing tag to Instagram that showed a size 26 waist for her jeans. Kelly wrote above it, “Yes…I’m bragging because I worked hard and it feels good!!!”
Kelly admitted in an Aug. 2020 interview that she underwent a gastric sleeve procedure in 2018, but that her weight loss came from hard work in the gym. “I had surgery. I don’t give a f**k what anyone has to say,” the star told Hollywood Raw hosts Dax Holt and Adam Glyn on Aug. 20. “I did the gastric sleeve. All it does is change the shape of your stomach. I got that almost two years ago. I will never ever ever lie about it ever. It is the best thing I have ever done.”
Kelly’s personal trainer Lacey Stone told us EXCLUSIVELY in Feb. 2020 that Kelly was working on a HIIT program to lose weight yet keep some curves.”I find that HIIT (High Intensity Interval Training) workouts see the best results in the quickest amount of time and spin is the greatest low impact cardio ever invented,” Lacey told us. She added, “I’m a HUGE fan of indoor cycling and strength training. Spin is a great way to lose pounds, but strength training is an absolute must-have to keep your curves.” Kelly’s obviously stuck with the fitness routine, because she looks better than ever.
