Health
5 Benefits of macrobiotic diet and side effects
Discover the 5 shocking health benefits of a macrobiotic diet and side effects.
The meaning of the macrobiotic diet is “great life.” As stated by the Kushi Institute – one of the world’s leading authorities on the macrobiotic diet
«This is not simply a diet, macrobiotics recognizes the profound effects that food, the environment, activities and attitudes have on our body- mind-emotions ».
The core concepts of the macrobiotic diet, including the Traditional Chinese Medicine belief that it balances yin and yang in both the body and the environment, date back many centuries in ancient Eastern traditions.
Proponents of macrobiotic eating approaches have long encouraged people to eat natural, whole foods that not only support the health of their bodies, but also the ecosystem and natural order of life.
As a “countercultural” approach to eating, macrobiotic diets became fashionable in the United States during the 1960s because they encouraged living in harmony, practicing a positive mindset, and viewing food as much more than just calories or fuel. .
Although each person reacts differently to different dietary approaches, evidence shows that macrobiotic-style diets can help improve heart health, reduce inflammation, and support a healthy body weight well into old age.
What is the macrobiotic diet
The macrobiotic diet is a plant-based diet rooted in yin-yang theory that comes from Asia.
According to macrobiotic theory, the balance between yin and yang is achieved through a mainly vegetarian diet, low in fat, with a balance of different macronutrients (proteins, carbohydrates and fats), foods that have different energy qualities and a wide range of vitamins and minerals from plants.
This approach to eating is believed to better support agriculture, local farming, digestion, and even mental well-being.
Other recommendations for eating a macrobiotic include buying locally grown produce, buying organic foods that are not treated with chemical pesticides, consuming foods in season, consuming mostly fresh and raw foods, and an emphasis on organic foods. plant foods over meat, dairy and other animal products.
Most macrobiotic diets emphasize the consumption of a wide variety of plant foods, which means that these diets tend to be relatively high in carbohydrates.
However, because refined sugar and processed/ packaged foods are not part of the macrobiotic plan, these carbohydrates are “complex,” great sources of dietary fiber, and packed with antioxidants and other nutrients.
Although there are many different varieties of macrobiotic diets that are consumed around the world, most have roughly the following breakdown:
• More than 50 percent of calories come from complex carbohydrates (sometimes even up to 80 percent), 15 to 30 percent from healthy fats, and 10 to 20 percent from protein.
Although carbohydrates are consumed in large quantities, refined carbohydrates such as processed grains and sugar are avoided.
• A high proportion of the carbohydrates in macrobiotic diets (about 25 to 30 percent of total calories) comes from fresh or cooked vegetables.
This is a very high percentage considering how low in calories vegetables naturally are.
• Complex carbohydrates, such as brown rice, barley, millet, oats, and organic (non-GMO) corn are also commonly consumed, accounting for 30 to 40 percent of total calories.
• Many also get 5 to 10 percent of their calories from legumes or beans, often the fermented types like tempeh, miso, or tofu.
• Sea vegetables are a staple in most macrobiotic diets, accounting for 5 to 10 percent of total calories.
• A small percentage, about 5 percent of calories, tend to come from fish or shellfish (usually eaten several
times a week on average).You may notice that macrobiotic diets have a lot in common with the famous Okinawan Diet, which is not surprising considering that both have similar roots in Asian cultures.
The Okinawan Diet is named after the largest island of the Ryukyu Islands in Japan and is consumed by some of the healthiest and longest-lived people in the world.
In fact, Okinawa has been coined as one of the Blue Zones of the world, where people have the highest chance of living in the last 100 years.
The average life expectancy in the United States is 78.8 years, but it is between 80-87 years in Japan (higher for women than for
5 benefits of a macrobiotic diet
Below are the 5 benefits of a macrobiotic diet for health:
1.- Benefits of macrobiotic diet for inflammation
• In 2015, the University of Memphis School of Public Health published the findings of a study investigating the anti-inflammatory and anti-cancer potential of macrobiotic diets.
The study compared the nutrient composition of a macrobiotic diet plan with the National Dietary Recommendations (CDR) based on the National Health and Nutrition Examination Survey (NHANES).
• A key comparison was evaluating which approach scored high on the Dietary Inflammatory Index (DII), as well as comparing levels of total calories, macronutrients, and 28 micronutrients.
• The results showed that the macrobiotic diet plan had a lower percentage of energy from fat, a higher intake of dietary fiber, and higher amounts of most micronutrients.
Nutrients in the macrobiotic diet often met or exceeded the RDA recommendations, with the exception of vitamin D, vitamin B12, and calcium.
• Based on DII scores, the macrobiotic diet was found to be “more anti-inflammatory compared to NHANES data,” and the researchers concluded that the overall findings indicated potential for disease prevention when a macrobiotic eating approach was followed.
2.- Benefits of macrobiotic diet for heart
• Certain studies have found evidence of macrobiotic-style diets that support cardiovascular health, particularly lowering serum lipid levels and lowering blood pressure levels.
This is not surprising considering how many high antioxidant anti-inflammatory foods are encouraged in a macrobiotic diet.
For example, the macrobiotic diet is rich in dietary fiber, including all kinds of fiber-rich foods, such as raw vegetables, beans, and ancient grains.
• Eating plenty of fiber has been correlated with improvements in cardiovascular disease risk factors through multiple mechanisms, including lowering lipids, regulating body weight, improving glucose metabolism, controlling blood pressure, and blood pressure. reduction of chronic inflammation.
3.- It can help maintain a healthy weight
• Like those who eat the Okinawan way, proponents of the macrobiotic diet focus not only on eating the right foods, but also eating them in the correct amounts.
• The macrobiotic diet emphasizes eating carefully, slowing down and savoring meals, paying attention to physical sensations (also called biofeedback), and chewing food thoroughly.
• This approach can help you better control how much you eat, give you more pleasure from having less, teach you to avoid emotional eating out of boredom or other negative feelings, and achieve satiety more easily.
• Rather than trying to lose weight simply by cutting out too much food or consuming less, which can lead you to feel overly hungry and deprived, eating mindfully and choosing foods wisely can help you feel more in touch with your body’s needs.
4.- Very Low in Sugar, Gluten and Packaged Foods
• Like other whole-food-based diets that eliminate junk foods, packaged goods, bottled drinks, fried foods, and fast foods, the macrobiotic diet is very low in sugar, empty calories, and artificial ingredients.
• This makes for a very nutrient-dense diet, high in things like vitamin C, vitamin E, and fiber, but generally low in calories.
• It can also be potentially beneficial for food allergy sufferers as it removes common allergens that can cause indigestion, such as dairy products, almost all gluten, and acorns.
• However, a drawback and point of criticism is that macrobiotic diets tend to include a lot of salty and high-sodium foods, mainly from things like soy sauce, fermented soy products, and sea vegetables.
5.- Benefits of macrobiotic diet for cancer
• Although diet is only one piece of the total puzzle when it comes to preventing cancer, and results vary from person to person, research suggests that consuming a macrobiotic diet may help reduce cancer risk in part by providing high levels of antioxidants and phytoestrogens.
• A 2011 report published in the Journal of Nutrition stated, “Based on the available evidence and its similarity to dietary recommendations for chronic disease prevention, the macrobiotic diet probably carries a reduced risk of cancer.”
• Women who consume macrobiotic diets tend to have modestly lower circulating estrogen levels, which has been linked to a lower risk of breast cancer.
• Macrobiotic diets provide high amounts of phytoestrogens from foods like fermented soy products and sesame seeds , and these can help regulate natural estrogen production by binding to estrogen receptor sites.
• While too much estrogen comes with its own risks, for women over 50 who naturally experience decreased levels during menopause, the extra estrogen from their diets could help lower their risk of cancer, among other benefits.
How to Consume Macrobiotic Diet
Foods that are considered macrobiotics include:
• All types of fresh vegetables other than night shade, especially daikon radishes, cooked or fresh leafy greens such as bok choy, cabbage, mushrooms, chives, leeks, broccoli, carrots, beets, various varieties of squash, watercress, and cauliflower.
• Fresh herbs, including ginger, garlic, coriander, etc., plus soy sauce, tamari, fish sauce, brown rice syrup, and honey for sweetening or flavoring.
• Algae and seaweed
• Beans and legumes, tofu, tempeh, adzuki beans, black beans, and edamame
• Nuts and seeds, including sesame, pumpkin, almonds, and cashews
• Raw old grains – this includes all types of rice (especially brown rice), millet, barley, buckwheat, amaranth, quinoa, rye, oats, and organically grown corn.
• Noodles made from brown rice, soba, and other grains
• Miso or fermented soy seasonings (and miso soup)
• Unrefined oils made from things like sesame or pumpkin seeds
• Tea, such as green, black, jasmine, white, long oo, bancha, dandelion, grass, etc.
Foods to avoid on a macrobiotic diet:
• Packaged and processed foods
• Dairy products
• Meat
• Eggs
• Refined sugar and sweeteners
• Chocolate or cocoa products
• Most fruits, especially tropical ones
• Coffee
• Strong or hot spices
•Night-shade vegetables: This includes avoiding dark-colored vegetables, such as eggplants, tomatoes, potatoes, and bell peppers. How is that, you may be wondering?
Although belladillas are not a problem for a high percentage of people, some experience digestive symptoms when consuming these foods, including allergies, symptoms of intestinal leakage and autoimmune reactions.
However, eliminating these vegetables in general is a common criticism of the macrobiotic diet as many feel this is not necessary for most healthy people.
Macrobiotic diet plan and lifestyle tips
• Cook fresh food at home more often, especially on a gas stove, which reduces the amount of leftovers and microwave, frozen, or canned food you eat.
• Make plants the center of your meals by only consuming fresh and wild seafood (and especially meat or dairy) in limited quantities.
• Try to eat a variety of colored fruits and vegetables every day, as different colors indicate different antioxidants.
• Drink plenty of clean water and tea, avoiding sweetened beverages, alcohol, and caffeine.
• Try to chew your food well to improve digestion and also slow down during meals. The ideal is to chew up to 25-50 times according to the macrobiotic diet theory.
• Use glass to store food and water instead of plastic products.
• The Great Life Global organization also recommends other macrobiotic lifestyle tips to improve balance, such as opening windows every day for fresh air, keeping plants indoors, walking outside, sticking to a regular sleep schedule.
And wakefulness, practicing gratitude daily, learning to cook at home more often, wearing clothing made from natural fibers, exfoliating with hot towels, or brushing your skin to detoxify and chew your food thoroughly while eating.
Recipes for a macrobiotic diet
•For breakfast: a green smoothie, brown rice porridge with nuts and seeds, or a tasty and traditional breakfast of miso soup, vegetables and legumes.
•For lunch: miso soup with seaweed, a small amount of wild fish, sautéed vegetables, and a serving of unprocessed grains, such as brown rice. The tea can also be consumed throughout the day.
•For dinner: Similar to lunch, such as soup with soba noodles and vegetables, fermented beans or tempeh for protein with seaweed salad, or a stir fry made with vegetables, grains, nuts and seeds.
Macrobiotic diet vs. Paleo diet
• The Paleo diet is modeled after what our ancestors are believed to have eaten thousands of years ago – that is, only natural foods that could have been found within their local environments.
• Because both the macrobiotic diet and the paleo diet emphasize the consumption of organic, unprocessed, local and seasonal foods, the two diets have some underlying principles in common – however, certain foods also differ between the two approaches.
• One of the biggest differences between macrobiotic diets and paleo diets is that macrobiotic diets are plant-based, sometimes even completely vegetarian / vegan.
People who eat a macrobiotic diet get their protein from plant-based foods like tofu, legumes, beans, whole grains, nuts, seeds, and occasionally some shellfish.
• The paleo diet tends to include more animal protein, including meat, fish, eggs, and poultry.
However, both approaches avoid dairy products and all processed vegetarian proteins (such as soy isolate or synthetic protein powders).
• The paleo diet also eliminates all beans, legumes, and grains for the most part, while the macrobiotic diet encourages these foods.
However, both diets reduce or eliminate added sugar, synthetic additives, artificial ingredients, refined oils, fried foods, and sometimes common allergens like belladonna greens and gluten.
Side effects of macrobiotic diet
Although the macrobiotic diet is considered one of the most popular alternative or complementary dietary approaches for the treatment of chronic diseases, including cancer, few studies have been able to really demonstrate its effectiveness in preventing or treating disease.
Therefore, more research is still needed before drawing conclusions about the healing benefits of this diet.
According to some experts, there are concerns regarding treating cancer with dietary approaches, such as macrobiotics, including:
• Patients who potentially delay conventional treatments and doctor visits
• Possibly developing nutritional deficiencies that impair immune function, such as consuming too little vitamin D, calcium, and protein
• Eating too few calories overall, which can cause muscle loss and fatigue – this can be made worse by low levels of iron and vitamin B.
• Some also find that macrobiotic diets have social limitations (due to strict adherence to this diet) that make them difficult to follow.
Additionally, macrobiotic ingredients can be difficult to obtain, and the salt intake in this diet plan is considered too high by some.
There is also disagreement on the need to eliminate most fruits, including all tropical fruits.
These are all valid arguments and should be weighed against your personal preferences, beliefs, and your overall health.
If you have an existing condition, such as heart disease or cancer, or if you take medication, it is a good idea to get a professional opinion if you start a new way of eating and experience any negative signs or symptoms.
Final thoughts
• A macrobiotic diet is a dietary approach that comes from Asian traditions that emphasize the consumption of mainly vegetable (vegetarian) proteins, low amounts of animal foods and fats, and a balance of different micro and macronutrients that support the energy balance of yin -yang in the body.
• Macrobiotics argue that foods that have different energy qualities and a primarily plant-based diet are good for health (especially the digestive system) and also good for the ecosystem.
• An emphasis on local, seasonal and fresh plant-based foods is believed to support agriculture, local farming, and mental well-being. It could also support heart health, promote longevity, and offer protection against cancer.
• Important practices when consuming macrobiotic foods include buying locally grown organic products, cooking often at home, avoiding packaged foods, eating fermented and raw foods, and limiting dairy and animal products.
• Although a macrobiotic diet has been shown to have anti-inflammatory effects, some concerns are that macrobiotic diets are high in salt but relatively low in protein, fruit antioxidants, vitamin D, calcium, and sometimes B vitamins.
We hope the article on the 5 benefits of a macrobiotic diet for health has been of help.
Discover the benefits of pomegranate juice.
Frequent consumption of pomegranate juice can help us prevent multiple ailments and promote better blood circulation.
Drinking natural juices is good for our health. Surely you have read or heard this statement often. Among them, a very beneficial one is pomegranate juice.
Although all fruits are nutritious, each one has its properties. Here we will tell you about the benefits of pomegranate juice.
The tree that provides us with this delicious fruit is the pomegranate. It blooms between April and June and can survive up to 1,100 meters high.
It is native to Asia but today it is also planted near the Mediterranean Sea, South America, Australia, and South Africa.
Traces of the use of the pomegranate by the peoples of desert areas have been found since it was preserved for quite some time.
For example, in Greece, it is said that the first tree was planted by Aphrodite. In Java the fruit is used in pregnancy rituals and in China it is offered to newlyweds to guarantee great offspring.
1. Antioxidants
Pomegranates have been consumed throughout history for their medical benefits. Today, the juice of this fruit is a popular part of healthy diets.
Pomegranate seeds get their bright red color from polyphenols. These chemicals are powerful antioxidants.
Pomegranate juice contains higher levels of antioxidants than most other fruit juices. It also has three times more antioxidants than red wine and green tea. The antioxidants in pomegranate juice can help scavenge free radicals, protect cells from damage and reduce inflammation.
2. Vitamin C
The juice of a single pomegranate has more than 40% of your daily vitamin C requirement. Vitamin C can break down when pasteurized, so choose homemade or fresh pomegranate juice to get the most nutrients.
3. Cancer prevention
Pomegranate juice caused a sensation when researchers found that it could help stop the growth of prostate cancer cells. Despite multiple studies on the effects of juice on prostate cancer, the results are still preliminary.
Although there have been no long-term human studies proving that pomegranate juice prevents cancer or reduces risk, adding it to your diet doesn’t hurt. There have been encouraging results in the studies so far, and larger studies are now underway.
4. Protection against Alzheimer’s disease
The antioxidants in the juice and their high concentration are believed to stop the progression of Alzheimer’s disease and protect memory.
5. Digestion
Pomegranate juice can reduce inflammation in the intestines and improve digestion. It may be of benefit to people with Crohn’s disease, ulcerative colitis, and other inflammatory bowel diseases.
Although there are conflicting beliefs and research about whether pomegranate juice helps or worsens diarrhea, most doctors recommend avoiding it until you feel better and your symptoms have resolved.
6. Anti-inflammatory
Pomegranate juice is a powerful anti-inflammatory due to its high concentration of antioxidants. It can help reduce inflammation throughout the body and prevent oxidative stress and damage.
7. Arthritis
The flavonols in pomegranate juice may help block inflammation that contributes to osteoarthritis and cartilage damage. Possible effects on osteoporosis, rheumatoid arthritis, and other types of arthritis and joint inflammation are currently being studied.
8. Heart disease
Pomegranate juice might be the most heart-healthy juice. It protects the heart and arteries.
Small studies have shown that the juice improves blood flow and prevents arteries from becoming stiff and thin. It can also reduce the growth of plaque and cholesterol buildup in the arteries. However, pomegranate may react negatively with blood pressure and cholesterol medications such as statins.
Be sure to talk to your doctor before indulging in juice or taking a pomegranate extract supplement.
9. Blood pressure
Drinking pomegranate juice daily can also help lower systolic blood pressure. A comprehensive review of randomized controlled trials indicated that including pomegranate juice every day would be beneficial for heart health.
10. Antiviral
Between vitamin C and other nutrients that boost your immune system like vitamin E, pomegranate juice can ward off illness and fight infections. Pomegranates have also been shown to be antibacterial and antiviral in laboratory tests. Its effects on common infections and viruses are being studied.
11. Rich in vitamins
In addition to vitamin C and vitamin E, pomegranate juice is a good source of folate, potassium, and vitamin K.
Whether you decide to add pomegranate to your daily diet or just drink it occasionally, check the label to make sure it’s 100% pure pomegranate juice with no added sugar. Or, prepare it fresh.
12. Memory
According to a recent study, drinking 8 ounces of pomegranate juice daily can improve learning and memory.
13. Sexual performance and fertility
The concentration of antioxidants and the ability to affect oxidative stress make pomegranate juice a potential fertility aid. Oxidative stress has been shown to cause sperm dysfunction and decrease fertility in women.
The juice has also been shown to help reduce oxidative stress in the placenta. However, researchers do not yet know the exact benefits it may cause. Drinking pomegranate juice can also increase testosterone levels in men and women, one of the main hormones behind the sex drive.
14. Endurance and sports performance
Set aside the cherry pie and beetroot juice. Pomegranate juice may be the new sports performance booster. The juice can help reduce pain and improve stamina recovery. It also decreases oxidative damage caused by exercise.
15. Diabetes
Pomegranate was traditionally used as a remedy for diabetes in the Middle East and India. Although much is still unknown about the effects of pomegranate on diabetes, it may help lower insulin resistance and lower blood sugar.
Conclusion
Green juice isn’t the only healthy option out there. Adding pomegranate juice to your diet can reduce your risk of chronic disease and inflammation. It’s also a wonderful way to get the nutrients from the fruit and boost antioxidants.
There are several brands of pomegranate juice for purchase online. It is a good idea to compare the different products to choose the one with the greatest benefit.
It’s best to check with your doctor before drinking pomegranate juice every day to make sure it won’t interfere with any of your medications. Also, diabetics should check their blood sugar daily if they choose pomegranate juice over the whole pomegranate to ensure blood sugar remains at its optimal level.
Discover the 60 tips for healthy weight loss.
Excess weight can be considered not as an essentially aesthetic problem, but as a personal health problem.
In addition to the damage caused by excess body fat, the overweight individual is also frequently exposed to other health problems, since overweight and obesity are associated with an unhealthy diet and lifestyle sedentary.
As if that were not enough, some people, influenced by unrealistic beauty standards, end up looking for shortcuts to lose weight, resorting to fad diets, which are often harmful to health, or the use of chemical substances, often without the help of an experienced professional.
The point of this article is not to present miracle weight loss formulas or to teach secret tips that will make you lose weight quickly and effortlessly. That does not exist.
The objective of this text is to show that the implementation of small changes in eating habits and lifestyle can have a great impact in the medium and long term on the control of ideal body weight.
60 tricks to maintain a healthy weight
The weight loss process can be summed up as the simple difference between the number of calories you consume per day minus the number of calories your metabolism burns daily.
That is, if you eat more calories than you burn over several days, you will gain weight.
On the other hand, if your daily calorie intake is less than the number of calories your body burns, you will lose weight.
If the intake and burning of calories are the same, your weight will remain stable over the weeks.
Therefore, we can share our tips in 2 groups:
• Tips for consuming fewer calories throughout the day.
• Tips to increase your calorie burn throughout the day.
Tips to consume fewer calories
1- Avoid the consumption of sodas with sugar. A single can of Coca-Cola has 35 grams of sugar, which offers 139 kcal.
Just as a comparison, 35 grams of sugar is 8 to 10 tablespoons of sugar. Already 139 kcal is the average expenditure of a 40-minute walk.
If you consume more than one can of Coca-Cola a day, simply stopping this consumption will make you lose a good amount of kilos in a few weeks.
Diet sodas may not be a healthy drink, but they are much better than non-diet sodas in terms of sugar and calorie intake.
2- It is not only soft drinks that contain excess sugar. Before buying a drink, look at the amount of sugar and calories in it.
Energy drinks and products for hydration during physical activity, such as Gatorade and Powerade, also have excess sugar.
A bottle of Gatorade, for example, has 30 grams of sugar or about 8 teaspoons of sugar.
3- Do not be fooled by industrial products that are called natural. Many brands of boxed or bottled juices, which claim to be made with 100% fruit, actually add sugar to enhance the flavor.
Just because orange juice is made with real orange does not mean that the manufacturer did not add sugar to its formula.
See the nutritional references on the back. If sugar has been added, avoid, because the fruit itself is a food rich in carbohydrates.
4- At mealtimes, do not fill the plate. Put less food than you think is necessary. At the time of hunger, our ability to estimate the necessary amount of food is compromised, and, many times, we eat more than we need just to avoid leaving the leftovers on the plate.
5- Following the same logic as the previous topic, use smaller plates. A small full plate can pass the feeling that there is the ideal amount of food better than a large empty plate.
6– Do not feel obliged to always finish the plate. If you are satisfied, stop eating even if there is food on the plate.
7- Eat only in one place in the house, for example, in the living room or the kitchen. This can break the habit of eating in certain places in the house outside of mealtimes, such as at the office, in bed, in front of the TV, etc.
8- Create a reward system at the end of the day or week after following a diet with fewer calories.
Rewards can be anything that makes you feel good: go to the mall, get a haircut, manicure, rent a movie, get massages, have sex, etc.
Family collaboration is very important in this system. The reward should not be for weight loss, but better habits. Note: Never use food as a reward.
9- Find out which feelings or activities most frequently activate the trigger of the desire to eat. Try to have control over these situations. If possible it is good to eliminate them.
10- See which are the hypercaloric foods that you consume the most. Stop buying them. If you have it at home, it is almost impossible not to consume. The best way not to eat something with too many calories is not to have easy access to it.
11- Create a journal or blog about your diet. Write daily about successes and failures. Seeks to learn from the mistakes of the previous days.
12- After each bite, take a sip of water. This will make the stomach fill more quickly, reducing the amount of food needed to meet your needs. When the stomach is full, the body releases neurotransmitters responsible for feeling full.
13- Eat slowly, chew your food well and take breaks during your meal. It allows time for the body’s satiety mechanisms to kick in.
14- Vegetables and legumes are not only healthy, as they have few calories. If you eat a good salad during your meal, you will be taking up space in your stomach with food that provides few calories.
Eat the salad before preparing the main dish or reserve at least 50% of the main dish space for vegetables and legumes.
15- It is useless to eat salad if you are going to fill it with sauces, especially those based on mayonnaise and cheese, which are calories.
16- Make a longer interval between food and dessert. See if you really need it or if the candy is simply a habit or a form of reward
17- Brush your teeth as soon as you finish eating; that will make you think twice about choosing dessert.
18- Fight boredom with activities, not with food. Try drinking a glass of water before pinching a treat to see if the urge to eat passes.
19- Olive oil is a healthy type of fat, but it has a lot of calories. If the goal is to lose weight, filling your food with oil is not going to help. Use it in moderation.
20- Avoid frying foods that can be cooked. This drastically reduces the number of calories in food.
21- Avoid breaded foods, parmesan, gratin, sauces rich in mayonnaise, four-cheese sauces, fried foods, or other foods rich in fat, since they tend to be hypercaloric.
22- Roast chicken is a good option, but it should be eaten without the skin.
23- Fish is the best meat option.
24- Eliminate fast foods from your diet. They are nutritionally poor and calorie-dense foods.
25- Sleep at least 7 to 8 hours a day. Our body expends more calories when we are sleeping in deep sleep than when we are just lying down, reading, or watching TV. Those who sleep little have a greater risk of gaining weight.
26- Ask a nutritionist for help to prepare a diet with the ideal amount of calories for you.
27- When shopping, if there is more than one similar product on the supermarket shelf, check the nutritional information for the option with the least calories.
28- Never buy a product without first consulting the nutritional information, especially the number of calories in the food.
Over time, you will learn to identify the best foods for losing weight or keeping it healthy.
29- Understand that food re-education is far superior to any diet. It may take longer to reach your desired weight, but you will surely have an easier time maintaining your desired weight in the long term.
30- When buying dairy products, always try the skim, light, or lean versions. This works for yogurts, milk, cheeses, etc.
31- If you want to eat ice cream, the popsicle is a better option than box ice cream.
32- Whole foods are healthier, have more fiber and fewer calories. The fibers help induce a feeling of fullness.
33- Alcoholic beverages are hypercaloric. The higher the alcohol content, the more calories the drink contains.
34- Avoid buying prepared meals in supermarkets. In addition to being hypercaloric, they tend to have a large amount of salt.
35- You do not have to eliminate any type of food. If you can’t live without pizza on the weekend, calculate how many calories you can consume throughout the day.
You can have a pizza for dinner on Saturday, as long as you have lighter meals throughout the day.
It is important to avoid flavors that are high in fat and calories, such as four kinds of cheese or bacon.
Remember that each slice of pizza can contain between 200 and 300 kcal. The less greasy the pizza is, the more slices you can consume.
36- Losing weight is much easier than maintaining the lost weight. To maintain a healthy weight you need to change your lifestyle and eating habits, otherwise, you will continue to suffer the rebound effect, alternating periods in which you gain weight and lose weight. There is no use dieting if this diet does not teach you to eat better for the rest of your life.
Tips to burn more calories
37- Do not skip breakfast. When we are fasting our metabolism slows down and the body starts to consume not only fat but also muscle mass.
The reduced metabolism ends up making the calories not consumed at breakfast have little effect on weight loss.
It is better to eat a healthy breakfast, with fresh fruit, whole grain bread or cereals, and lean cheese, than to stay on a fast waiting for lunch.
38- Do not do long periods of fasting during the day. Avoid being hungry. It is better to eat 5 or 6 small meals during the day, with a few hours apart, than 2 or 3 large meals spaced apart.
Long intervals between hours slow down the metabolism and increase the release of insulin when eating, two factors that prevent the patient from losing weight.
You cannot consume hypercaloric foods in these meals during the day. Eat a small meal every 4 hours. Leave low-calorie cereal bars or crackers in your pocket or purse.
39- A great mistake of people trying to lose weight is to believe that it is easy to do it only by reducing calorie intake.
Increasing your daily caloric expenditure through exercise greatly facilitates weight loss. In the same way that a correct diet is a matter of habit, practicing exercises is also a matter of habit.
40- Physical exercises burn calories not only at the time of exercise but also for several hours later.
41- A person who exercises regularly burns more calories at rest than a sedentary person. Even sleeping, the metabolism of those who exercise is faster than that of sedentary people.
42- Both aerobic exercises and bodybuilding help you lose weight.
43- A kilo of muscle burns 2.5 times more calories than 1 kg of fat when at rest. When we gain muscle mass, we are increasing our basal calorie intake.
Up to 75% of the calories consumed in a day is done at rest through the basal metabolism of our body, therefore, the more muscle mass we have, the better we can burn calories, even when sleeping or watching TV while lying on the couch.
44- If you do not have cardiovascular or osteoarticular problems, give preference to more intense aerobic exercises to lose many extra calories a day.
A spin class, for example, can make you lose 500 to 800 calories in a single day. This without counting the cardiovascular benefits of having good aerobic endurance.
45- If you have time, try to do 30 minutes of aerobic exercises and then 30 minutes of bodybuilding. The ideal frequency is 4 to 5 times a week.
46- Any degree of exercise is better than none, however, aerobic exercise with less than 20 minutes of duration is not as efficient to burn fat.
In the first minutes, we burn only the sugar reserves. To reach fat stores, it takes at least 20 to 25 minutes of continuous exercise.
47- If you can’t or can’t run, walk. Walking 30 minutes a day is enough.
48- The ideal during physical activity is to keep your heart rate constantly high. Walking and stopping, walking and stopping, as some people do in their day-to-day work, doesn’t work as well as a half-hour uninterrupted walk.
49- If possible, go to work by bicycle. Leave the car at home. Most of the cities in the world have bike lanes built to make the population healthier.
50- If leaving the car at home is impractical, try to park it further away then. Walk a bit to get to work.
51- Replace the elevator with the stairs. This helps you lose weight and still strengthens your lower limbs.
52- Bodybuilding can be done at any age as long as it is accompanied by a qualified professional. The elderly can not only how they should exercise their muscles
53- The older a person, the more important bodybuilding becomes to avoid the reduction in basal caloric expenditure with the natural fall in metabolism.
54- Doing dozens of repetitions of abdominal exercises will not make your belly disappear if you do not lose weight.
You can even create abdominal muscles, but since the fat is more superficial, they will be hidden.
The belly disappears doing aerobic exercises and bodybuilding in general.
55- During bodybuilding, work large muscle groups, such as the chest, back, and thighs, since they are bigger muscles and easier to develop; they will make you lose weight faster.
56- If you cannot stand running or doing bodybuilding, there are several alternatives, such as group sports (soccer, basketball, volleyball), dance, aerobics classes, canoeing, mountaineering, climbing, hiking, yoga, Pilates, etc. An hour of yoga, for example, can help you burn up to 350 kcal.
57- Swimming is a great exercise to lose weight because it is aerobic and stimulates the development of muscles.
58- Exercises in the morning give better results than at the end of the day when you are already tired.
59- Cycling is another excellent option and can be done as a family. It strengthens the muscles and is an aerobic activity.
60- Any physical activity is better than no activity. If you are not used to exercising, start slowly.
Find activities that are not painful. Losing weight should be a goal in the medium and long term.
If you don’t like exercising and are still looking for immediate results, this is the first step to giving up early.
Health Benefits of Avocado Skins
I love avocados, and today I’m showing you everything you can do with their skins. Because yes, what do we do with the skin after eating the fruit?
Some throw it in the garbage, in the composter, or give it to the chickens. But ultimately, we do nothing concrete.
However, these peels are really useful: throwing them away without using them, it’s a shame!As I hate mess, I researched how to use avocado skins and take advantage of their virtues.
So here are 3 very simple tips to give a second life to these peelings with multiple virtues. Look :
1. Fight against dry feet
Do you have dry or cracked feet? This recipe is made for you! Avocado skin is there to remedy that. To reap the benefits of avocado peels, first, rub the inside of the skin on your feet.
Then wrap them in plastic wrap for about 20 minutes. Then remove the plastic and wipe your feet with a towel. You don’t even need to rinse them.
Your feet are now all soft! Avocado softens and regenerates the epidermis of the skin naturally.
And it doesn’t cost a dime! To make it even more effective, you can also put socks on all night. And if you have dry hands, this recipe works too.
2. Deeply moisturizes facial skin
The skin of your face also has the right to help from the benefits of avocado! It could not be easier: Once the avocado is peeled, pass the skin on the flesh side over your face.
Leave it on for at least 10 minutes and rinse it off with lukewarm water. Your skin is now deeply rehydrated. This is perfect for sensitive skin that feels tight or very dry skin.
As for oily skin, avocado regulates sebum production. It will therefore normalize after a few regular applications.
And for problem skin, it’s good too! The acne gradually disappears. You will understand, whatever the type of your skin, the avocado peel is a 100% natural treatment that is suitable for everyone.
3. Erases wrinkles naturally
With age, wrinkles are more and more visible on the face. Fortunately, the virtues of avocado can also help remedy this.
To do this, cut the skin of the avocado into strips about 4 cm wide. Place a coverslip under each eye, press lightly to hold, and leave to act for at least 10 minutes.
Rinse it off with lukewarm water. Or even better: dab with a tissue to make the benefits of avocado last longer. Avocado has the power to regenerate the skin.
Results? Fine lines and bags under the eyes will fade. It is only necessary to apply this remedy regularly. Nothing simpler, right? In addition, it is 0 waste and it costs nothing.
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