Preferably skimmed (milk, yogurt and fresh cheese 0%). If you drink vegetable drinks, choose those enriched in calcium.
VEGETABLES
All vegetables are recommended. Inelastic both in food and dinner as a main dish, from the leaves for salad, tomato, cucumber ... to vegetables such as eggplant or zucchini, or calciferous (broccoli, cabbage ...) and also mushrooms.
FRUITS:
All fruits are also recommended, including bananas! The ideal is to take 2 or 3 servings every day. You can take it for dessert or between hours. They are an ideal snack.
CEREALS, VEGETABLES and TUBERS
This group of foods is what we use energetically, as if it were our gasoline. We must take it so that the body can perform its functions, but we must control the amount so that the body can also take advantage of the energy reserves (accumulated fat) and thus lose weight.
The indicative amount that must be added in the meal and the dinner is the measure of a fist.
Rice, pasta, couscous, bread ... preferably whole, legumes (lentils, chickpeas or beans) and potatoes.
PROTEIN
Eggs: 3-4 eggs per week.
Meats: Preferably white (chicken or turkey) and one, maximum two times of red meat (beef)
Recommended sausages: turkey breast, chicken or cooked ham.
Fish: Increases its consumption to the detriment of meat. Try to take at least 3 times a week white fish (hake, sole, cod ...) and 1 or 2 times blue fish (salmon, anchovies, mackerel ...)
Seafood: you can also incorporate it into your recipes as whitefish. Clams, cockles, squid, cuttlefish, prawns ...
OILS AND FATS
The most recommended is olive oil (best in raw), although you have to moderate its amount to 2 or 3 tablespoons per day.
You can also add a little avocado or a handful of toasted or raw nuts.
How to combine food
Once we know the recommended foods, we need to know how to combine them in our daily menu.
A good scheme would be the following:
DAY TYPE DISTRIBUTION
BREAKFAST Dairy. Example: coffee with skimmed milk
Cereal. Example: 2 toasts (with turkey)
MIDDLE MORNING Fruit. Example: 2 kiwis
FOOD Vegetables. Example: Zucchini cream
Cereal, pulses or tuber. Example: baked potato
Protein Example: Grilled chicken
Dairy. Example: Skim yogurt
SNACK Fruit. Example: 1 banana
DINNER Vegetables. Example: Green salad
Cereal, legumes or tuber: Example: small brown rice garnish
Protein Example: salmon to the papillae
Dairy. Example: Skim yogurt
ADEQUATE COOKING, ORGANIZATION and special occasions
It is as important to choose food well as to cook it properly. The most recommended cooking are those that can be prepared with little fat. If you cook for more than one, calculate the amounts of the recipe in proportion to your diet.
Use the iron and the oven. You can steam or boil. And if you are a little cooker you will surely know how to make a stew or a sauce without going over oil. The trick is to simmer, remove from time to time and add a little broth if you see that it dries or sticks.
In order to carry out the diet you must always have fruits and vegetables at home. Ideally, you should buy a variety of fresh fruits and vegetables at least once a week (for salads, vegetable creams, sauté them, boil them ...). And if the week gets complicated and you do not have time, it's always good to have home-made canned vegetables such as asparagus or artichokes that solve a dinner.
When you buy fish or meat, buy for more than a day and what you do not consume in 1 or 2 days you freeze it. Having eggs in the fridge is always a great resource!
If you have commitments in sight, do not worry! If you go to a restaurant, choose a first salad and something grilled or grilled second, or a Boccaccio that are delicious. Try not to drink more than one glass of wine and drink water. And if they invite you to someone's house, just relax, and take moderate rations.
Weekly menu example
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Food - Spinach sauteed with garlic and potato *.
- Baked anchovies with onions
- Pear.
- Beans painted in their juice *
- Green salad
- Yogurt .
- Salad with sprouts, cherry's, corn and rice
- Scalloped with grilled chicken breast
- Two pineapple slices
- Chickpeas with raw vegetables such as onions, green and red peppers
- 2 biscuits of bread
- Yogurt.
- Soup with noodles
- Turkey breast papilla with strips of red pepper, green and steamed mushrooms
- Pear
- Cold cucumber soup *
- Squids with onions*
- Peach
- Vegetables sauteed with rice and minced meat *
- Yogurt with strawberries.
Dinner - Cucumber and pepper salad
- Scrambled with prawns and mushrooms
-Bread
- Yogurt.
- White asparagus puree *
- Grilled sole
- Two slices of watermelon
- Gazpacho with a crumbled hard-boiled egg
- Sliced bread with fresh cheese 0%
- Yogurt
- Broccoli with potato
- Hake with onion and tomato baked
- Orange
- White asparagus puree *
- Eggplant and onion omelette
- Yogurt
- Salad of lamb's lettuce, arugula, carrot, tomato, pickles and tuna with couscous
- Yogurt
- Gazpacho
- Baked gilthead with potato and zucchini
- Yogurt.
Some recipes from the menu
JEWISH PAINTS IN HIS JUICE
In a large pot add a tablespoon of olive oil, when hot add 3 cloves of whole garlic and stir so they do not burn and brown. When they are brown add the black beans (which previously have been soaking one day), stir a few minutes, add water (3 times more than the weight of the beans) and 2 bay leaves. Cover the pot and let it boil until they are cooked.
PURE OF WHITE ASPARAGUS
Put a casserole in the fire with 2 tablespoons of oil and a chopped garlic. Once the garlic is poached, add a leek cut into pieces and let it cook for a few minutes. Toss a diced potato and 7 canned white asparagus cut in half. Add a pinch of salt, water from the asparagus and a little water to cover the vegetables. Let it cook over medium heat and once the potato is tender, crush until it is a fine texture.
SQUIDS WITH ONIONS
Cut 5-6 very thin onions. In a large pan add a spoonful of olive oil and when hot fry the squid (just to mark them, they should not be cooked). When they have caught a little color, remove them from the fire. Then, add the onion in the same pan, reduce the heat, add a little water and salt and simmer. When the onion is practically cooked and browned, add the squid and let it cook until they are ready. In about 5 minutes you can serve it.
COLD CUCUMBER SOUP
Peel a cucumber, tr
OTHER HEALTHY HABITS
Practicing exercise will help you achieve your goals. Not only increases energy expenditure but it is a healthy habit recommended for everyone. It keeps you in shape, improves your muscle mass, the cardio respiratory system and, on a psychological level is a great ally: it helps you release tension and improves your perception of body image.
It is important that you find an exercise that you like, if you do not end up looking for excuses not to do it, the benefits of the sport multiply if you enjoy it. From swimming, running, or going by bike, directed activities, team sports, dance or martial arts. There are plenty of sports to choose from. And if you can not do planned exercise, do not forget that daily activity also counts, move! Walk more and climb stairs.
You see, it's not that difficult. Step by step you can achieve your goals.
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