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Mornings are hard. Add declining temperatures and busier lifestyles into the equation and we barely have the energy to brush our hair, let alone think about preparing a healthy breakfast. When you have little time, energy and motivation, preparing a smoothie is a great way to save precious time amid the morning chaos.

Happy Healthy Smoothies for Breakfast


Read on to see 5 of our favorite healthy smoothies recipes to see which one is right for you:

1. You need to eat more vegetables


Add kale, spinach, chard, cabbage, cucumber, or a teaspoon of greens powder to your smoothie to increase your vegetable count for the day (and before 9 a.m., at a minimum). This green pear smoothie has a handful of spinach that is not only good for the digestive tract, but spinach has also been shown to help relaxation. Buy it in bulk and store it in the freezer for a cost effective addition to any recipe.

INGREDIENTS:

  • 1 cup packed spinach leaves
  • 1 cup packed kale leaves
  • 1 green apple, cored and diced
  • 1/2 lemon juice
  • 1/2 cucumber
  • 1/2 teaspoon raw honey
  • 1/2 cup water

2. You're starving an hour after starting work.


We are great advocates of eating fruits and vegetables, but without protein your hunger will only be satisfied for so long. Whey protein has been shown to keep insulin levels under control and whether you opt for a vegan version, or a dairy-free version, there are a number of powders on the market that contain a big hit of protein without the unwanted calories. Find out how to make your perfect protein-rich smoothie here.


INGREDIENTS:

  • 1 ripe banana
  • 1/3 of a cup of strawberries
  • 1/3 of a cup of blueberries
  • 1/2 a cup of kale leaves (remove the hard parts of the stalks)
  • 1/4 of a cup of almond milk or water
  • 1 tablespoon of ground flax seed
  • 1 tablespoon of whey protein (or your favorite protein powder)
  • 1 tablespoon of chia seeds
  • 1 tablespoon of acai

3. Need a Brain Stimulus


Whether you're dazed in the morning or need to turn on for an early morning meeting, blueberries have been shown to improve cognitive function. Rich in antioxidants and phytochemicals, smoothies made with berries (raspberries and strawberries also apply here!) Can make you look and feel younger too! This cranberry smoothie is combined with nuts that contain essential fatty acids to help you forget less and stay alert all day long.


INGREDIENTS:

  • 1 cup almond milk
  • 1/4 cup raw old fashioned oats
  • 1 cup blueberries
  • 1/4 cup greek yogurt
  • 1 teaspoon honey
  • 2 tablespoons chopped walnuts
  • 4 ice cubes

4. You're on a low-calorie diet


With less than 150 calories per serving, our test kitchen is perfect if you're trying to lose weight. Rich in calcium and protein (thanks to yogurt) this smoothie also works to aid digestion thanks to the known digestive enzymes of papaya. Avoid store-bought versions of this smoothie that can have more than 500 calories per serving!

INGREDIENTS:

  • 1 cup Coconut Water
  • 1 cup papaya fresh
  • 1/2 cup Plain Nonfat Greek Yogurt
  • 1/2 banana frozen
  • 1/2 cup ice

5. Want to be more alkaline


If you are lethargic, in a bad mood, in poor health, or with a sense of toxicity, your body may be in an acid state. Our body's healthy pH (hydrogen potential) level is seven, so any higher or lower level will have important effects on the body and health. Eating breakfast every day is one of the main recommendations when it comes to rebalancing your body's pH, and this alkalinizing smoothie is the perfect combination. Filled with fruits and vegetables, this recipe will help counteract the effects of stress, alcohol consumption and bad sleep habits that often lead to high acid levels.

INGREDIENTS:


  • 1 avocado, peeled and pitted
  • 1 cup raw almond milk
  • Juice of 1 lemon
  • A few leaves of kale
  • A few mint leaves
  • A few cucumber slices
  • Pinch of cinnamon
Happy Healthy Smoothies for Breakfast



What's your favorite smoothie recipe? Share it with us below.

5 Happy Healthy Smoothies for Breakfast




Can You Lose Weight With 1200 Calories a Day?


Of course you can lose weight with 1200 calories a day.

This 1,200 calorie meal plan is designed by culinary experts to provide healthy and delicious weight loss meals. We have done the hard work of planning for you and have planned seven full days of meals and snacks. Calorie totals are listed next to each meal so you can easily change things in and out as you see fit. Keep in mind that this meal plan is calorie, fiber and sodium controlled. If a particular nutrient is of concern, consider talking to your health care provider about supplementation or altering this plan to better fit your individual nutritional needs.

1200 Calorie 7 Day Meal Plan


1200 Calorie Day 1


Plan ahead: If you don't have much time, you can make ravioli and vegetable soup sooner. Other things you can do for the week include carrot and ginger vinaigrette, maple and walnut granola, and avocado and yogurt sauce.

Breakfast (266 calories)

Avocado and Egg Toast


  • 1 slice wholemeal bread
  • 1/4 medium avocado
  • 1 large egg, cooked in 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second spray)
  • Cover the egg with a pinch of salt and pepper (1/16 teaspoon each).
  • 1 clementine


Morning snack (61 calories)


  • 1/3 cup blueberries
  • 1/4 cup fat-free plain Greek yogurt


Lunch (341 calories)


  • 2 cups Ravioli and Vegetable Soup
  • 1 Tomato Cheddar Cheese Toast


Afternoon snack (93 calories)


  • 3 tablespoons hummus
  • 1 cup sliced cucumber


Dinner (451 calories)

Salmon and Vegetables


  • 4 oz. baked salmon
  • 1 cup toasted Brussels sprouts
  • 1/2 cup brown rice
  • 1 tbsp. walnuts
  • Pepper and salt to taste (1/8 teaspoon each)


Vinaigrette


  • Mix 1 1/2 teaspoon olive oil, lemon juice and maple syrup; season with salt to taste (1/8 teaspoon).


Top Brussels sprouts with 1/2 teaspoon olive oil and bake at 425 degrees F until lightly browned, about 15-20 minutes. Cover salmon with 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second of dew), add salt and pepper to taste (1/8 teaspoon each). Bake at 425 degrees F until ready, about 4 to 6 minutes. Serve brown rice, Brussels sprouts, and salmon sprinkled with vinaigrette and topped with nuts.

1200 Calorie Day 2


Plan ahead: Make maple and walnut granola for tomorrow. Aim for a granola that has about 130 calories or less and less than 6 grams of sugar per 1/4 cup.

Breakfast (266 calories)

Avocado and Egg Toast


  • 1 slice wholemeal bread
  • 1/4 medium avocado
  • 1 large egg, cooked in 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second spray)
  • Top egg with a pinch of pepper (1/16 teaspoon).
  • 1 clementine


Morning snack (134 calories)


  • 5 dried apricots
  • 7 walnut halves


Lunch (295 calories)

Surplus soup


  • 2 cups Ravioli and Vegetable Soup
  • 1 clementine


Afternoon snack (93 calories)


  • 3 tablespoons hummus
  • 1 cup sliced cucumber


Dinner (424 calories)


  • 1 1/2 cups Delicata Squash and Tofu Curry
  • 1/2 cup brown rice


1200 Calorie Day 3


Plan ahead: Boil two eggs and save one for the fifth day. Make carrot and ginger vinaigrette or opt for a healthy Asian-style grocery dressing. choose one made with healthy fats, such as canola oil or olive oil. Cook a chicken breast for lunch tomorrow, or replace the pre-cooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli products, choose low-sodium, preservative-free options.

SEE ALSO: This Boiled Egg Diet is Successful Worldwide - You Can Lose Up To 20 Pounds in 2 Weeks


 Breakfast (267 calories)


  • 1/4 cup maple and walnut granola
  • 3/4 cup fat-free plain Greek yogurt
  • 1/2 cup blueberries


Morning snack (35 calories)


  • 1 clementine


Lunch (351 calories)

Pita pocket for apples and cheddar cheese


  • 1 whole wheat round roll (6-1/2 inches)
  • 1 tbsp. mustard
  • 1/2 medium apple, sliced
  • 1 oz. Cheddar Cheese
  • 1 cup mixed vegetables


Cut the pita bread in half and spread the mustard inside. Stuff with apple slices and cheese. Toast until cheese begins to melt. Add vegetables and serve.

Afternoon Snack (47 calories)


  • 1/2 medium apple


Dinner (457 calories)


  • 1 serving (1 bell pepper) stuffed peppers, Moroccan style
  • 2 cups spinach


Sauté spinach in 1 teaspoon of olive oil and a pinch of salt and pepper (1/16 teaspoon each).

Night snack (50 calories)


  • 1 tbsp. chocolate chips, preferably dark chocolate


1200 Calorie Day 4


Plan ahead: Make avocado and yogurt sauce for tomorrow. You can replace the hummus purchased in the store with the sauce, if you wish.

Breakfast (267 calories)


  • 1/4 cup maple and walnut granola
  • 3/4 cup fat-free plain Greek yogurt
  • 1/2 cup blueberries


Morning snack (83 calories)


  • 1 hard-boiled egg
  • 1 tsp. hot sauce, if desired


Lunch (336 calories)


  • 2 cups mixed vegetables
  • 3 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup shredded carrots
  • 1 clementine
  • 2 tablespoons carrot and ginger vinaigrette


Combine ingredients and cover salad with vinaigrette.

Afternoon Snack (86 calories)


  • 4 dried apricots
  • 4 walnut halves


Dinner (444 calories)


  • 2 1/4 cup warm lentil salad with apple and sausage
  • 1/2 cup Quick Marinated Beets


1200 Calorie Day 5


Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (101 calories)


  • 2 medium carrots
  • 2 tablespoons avocado and yogurt sauce


Lunch (314 calories)


  • 1 Tomato and Cheddar Cheese Toast
  • 2 cups mixed vegetables
  • 3 tablespoons grated carrot
  • 1/2 cup cucumber, sliced
  • 1 hard-boiled egg
  • 1 tbsp. unsalted toasted almonds


Top vegetables with grated carrot, cucumber, hard-boiled egg, almonds and 1 1/2 teaspoon olive oil and balsamic vinegar.

Afternoon Snack (93 calories)


  • 3 dried apricots
  • 1/3 cup fat-free plain Greek yogurt
  • 1 1/2 tsp. chopped walnuts


Dinner (427 calories)


  • 1 1/2 cups Quick Chicken Tikka Masala
  • 1/2 cup brown rice


1200 Calorie Day 6


Plan ahead: Cook a chicken breast for tomorrow's lunch or substitute pre-cooked chicken or chicken slices or turkey breast from the grocery store. When choosing deli products, choose low-sodium, preservative-free options.

Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (66 calories)


  • 2 tablespoons avocado and yogurt sauce
  • 1 cup sliced cucumber


Lunch (325 calories)

Chicken leftovers Tikka Masala


  • 1 1/2 cups Quick Chicken Tikka Masala
  • 1 cup spinach


Reheat chicken over spinach in microwave.

Afternoon Snack (35 calories)


  • 1 clementine


Dinner (507 calories)


  • 2 cups Korean Beef Sautéed
  • 1/2 cup cooked buckwheat soba noodles (about 1 ounce of dried noodles)


SEE ALSO: 400 Calorie Vegetarian Dinners - Slimming Vegetarian Recipes

1200 Calorie Day 7


Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (117 calories)


  • 4 tablespoons Avocado-Yogurt Dip
  • 1 cup sliced cucumber


Lunch (301 calories)


  • 2 cups mixed vegetables
  • 3 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup shredded carrots
  • 2 tablespoons carrot and ginger vinaigrette


Combine ingredients and cover salad with vinaigrette.

Afternoon Snack (42 calories)


  • 5 dried apricots


Dinner (494 calories)


  • 1 portion (1/4 pizza) of Wild Mushroom Pizza with Arugula and Pecorino


1200 Calorie 7 Day Meal Plan


I hope you find this information useful.

1200 Calorie 7 Day Meal Plan - Can You Lose Weight With 1200 Calories a Day?




The ketogenic diet is a diet very high in fat, moderate in protein and very low in carbohydrates, used to lose weight quickly and safely. Recommended for those who are very overweight and for those who want to define their musculature. It is also a diet recommended for diabetics, hypertension and for the treatment of diseases such as epilepsy and some types of cancer.

The ketogenic diet helps you to lose weight without losing muscle mass and filling you with energy, that's, converting your own body into a fat burning machine by using fat reserves as an energy source in the form of ketones. This is called ketosis.

This can be translated as a zero sugar diet, consequently zero alcohol.

Can You Drink Alcohol on The Keto Diet


CAN I DRINK ALCOHOL ON THE KETOGENIC DIET?


The most accurate answer is NO, you should not drink alcohol while you are following a ketogenic program.

Alcohol is a substance produced by the fermentation of sugar derived from fruits, wheat or barley that affects the burning of fat in our body.

Therefore, after all the effort you have made to enter ketosis, which is that process of burning fat accumulated in the body and fat we are ingesting during the ketogenic diet, just one glass is enough to interrupt the metabolic situation that is occurring within you.

In addition, under the influence of alcohol you may lose control of your diet and no longer mind consuming any type of food, even if it is not compatible with the keto or keto diet.

DO I GET KETOSIS FROM CONSUMING ALCOHOL?

There are several factors to consider before drinking alcohol during a ketogenic or nonketogenic weight loss diet.

The first thing is to estimate the caloric value of these drinks, as a general rule every gram of an alcoholic beverage is 7 calories, almost equal to the fats that provide 9 per gram.

On the other hand, women are more likely to emerge from ketosis than men, even if they are of the same weight.

I mean, yes, you will get out of ketosis.

Your body will try to metabolize the alcohol you are ingesting, thus disrupting the metabolization of other nutrients such as fats and proteins. Therefore, it will not burn fat and ketosis is interrupted; also do not forget to add the amount of carbohydrates contained in that drink.

I mean that if you drink a drink containing sugar or drink a lot of alcohol you will get out of ketosis, since the process of burning fat is interrupted.

It's also important to keep in mind that being in ketosis will make any alcoholic beverage work faster no matter what your alcohol tolerance is.

BACK INTO KETOSIS


After the body has discarded the alcohol ingested and therefore has emerged from ketosis, it may only take you a day, even hours, to get back. However, just as there are people for whom this return is easy and quick, for others it will be a slower process and will take several days to recover the lost state.

To help you in this process I recommend:


  • That you enter fully again in the ketogenic diet.
  • Fasting


The time of fasting will depend on each person, that is, until you enter ketosis, but without neglecting your health.

RECOMMENDED DRINKS IF YOU ARE ON A KETO DIET


Alcohol is a cellular toxin that does not provide you with any nutrient, however it does fill you with empty calories, hence the recommendation is not to consume alcohol. However, we all know how difficult it is not to have a single drink if you have to attend a social gathering, a working lunch or an after office.

Well, here are some recommendations on alcoholic beverages:

Forget all sweet drinks, for example cocktails are totally forbidden as well as wines, especially sweets, and of course all drinks that contain sugar (carbohydrate) in their preparation.

Intercalate each drink you consume with a glass of water, in addition to reducing the amount of alcohol you are drinking will prevent dehydration.

If possible drink pure vodka, without flavors, because those that have flavor also have added sugar.

Another option is high quality whisky. The higher the quality of the whisky, the less sugar added.

Gin should be consumed in small quantities and avoid completely those that have flavors.

Tequila, as well as whisky, must be of very good quality and of course without flavors.

You must also consider what you add to your drink to accompany it, I advance you that the only thing allowed is ice, soda or lemon.

If you're a wine lover and can't give them up even if you're on a weight-loss plan, you should choose a dry wine that contains no sugar or sweeteners. You can only drink one glass.

This is just a sample of what can be consumed, as opinions do not always coincide on what drinks are allowed during the ketogenic diet, in any case, some of the followers of this diet insist that you can drink, but in very moderate amounts.

Considering that alcohol is a social disinhibitor, as I said, it is very possible that you start to ignore your keto program and eat what you shouldn't, then you have to be very strong not to alter your ketogenic regime.

Remember that it is best NOT to consume alcoholic beverages if you are looking to lose weight, because these drinks are very caloric and do not provide any nutrients, but if you can not avoid it, keep in mind the importance of being very moderate in consumption whatever drink you decide to take.

HOW MANY DRINKS CAN I HAVE ON KETO DIET?


This will basically depend on your tolerance for alcoholic beverages. Most experts recommend one drink for women and two for men, because men tolerate alcohol intake a little more than women.

If you're one of those people who can't control themselves once they start drinking, it's best to try to avoid it.

On the other hand, if you are looking to lose weight, it is best not to drink any alcoholic beverages, at least while you reach your nutritional goal.

Similarly, if you have fatty liver whether or not from alcohol consumption, the suggestion is to avoid alcoholic beverages.

As for the exact number of drinks you can have, the best answer is moderation.

WILL THE KETOGENIC DIET HELP ME TO STOP DRINKING?


The truth is that there are no scientific studies that corroborate a claim about the positive influence of the ketogenic diet on those who have given up drinking liquor.

However, there are numerous followers of this form of diet who claim that the ketogenic diet helped them to control their craving for alcohol.

These people leave their testimonies in different blogs stating how the ketogenic diet helped them to reduce their anxiety about sugar and alcohol.

The keto diet has diminished the impulse and the need to drink of many people, perhaps this is possible because the ketogenic diet balances the fluctuations of sugar in the blood.

ALCOHOL AFFECTS THE KETOGENIC DIET


Following a ketogenic diet is quite complicated and hard in itself, dealing with social demands can make the process even more difficult. Alcohol consumption is part of everyone's social life, which is why you should be very clear about your priorities when it comes to circumventing all the temptations that will be presented as saboteurs of your program.

Alcoholic beverages are one of those saboteurs, most contain large amounts of carbohydrate or are high in calories, in any case if you are following a ketogenic diet you run the risk of coming out of ketosis, interrupting all the progress you have obtained.

That's why it's best to refrain from drinking alcoholic beverages; but if you can't avoid it, consume those that don't contain carbohydrates, although they do contain a lot of calories, like the ones I pointed out to you (vodka, whiskey, gin, tequila) in moderation.

Can You Drink Alcohol on The Keto Diet?




This article is for people who have doubts about what a ketogenic diet menu would look like.

Keep in mind that every body is different, and that once you lose weight you must adjust your diet to your new needs and goals.

Example of Keto Diet Menu for Beginners


Remember to keep your macronutrients at 70% fat, 25% protein and 5% carbohydrates. If you do a lot of sport you can raise a little carbohydrates (but remember that you will not lose so much weight if you increase more than 10% the percentage of carbohydrates).

How to calculate macronutrients in the ketogenic diet

Macronutrients are the amount of grams of fat, protein, and carbohydrates you should eat in a day. Use ketogenic diet calculator to calculate the macronutrients you eat in a day.

How many calories do you take in daily?

To define how many calories you occupy from carbohydrates first you need to know how many calories you occupy daily, use this calculator to know your daily calorie requirement: Click Here

For example, if I weigh 65 kg and have moderate activity, I would occupy 2528 calories per day.

How do you know how much 5% carbohydrates are?

For simplicity you can use ketogenic diet calculator.

Below is the explanation:

To lose weight you can only eat 5% carbohydrates.

1 gram of carbohydrates is 4 calories.

Take out 5% of your daily calorie requirement, then divide that by 4, and that's how many grams of carbohydrates you can eat a day.

Example: In a daily requirement of 2000 calories 5% would be 100 calories. 100 calories / 4 = 25 grams of carbohydrates per day.

For example, if you ate 100 grams of broccoli, that's 5.2 grams, which means you could eat 500 grams of broccoli a day.

A simple way to reach the high percentages of good fat that is involved in this diet and especially avoid constipation is to eat almonds. 1 cup of almonds has 45 grams of fat and 11 grams of fiber.

Ketogenic Diet Menu Example


Breakfast

spinach bacon omelette keto breakfast
Spinach Bacon Omelette


If you're going to eat carbohydrates, some people prefer to do it for breakfast. Remember not to eat fruits at breakfast because of the high amount of carbohydrates.

Option 1: Bacon Eggs

Option 2: Spinach Omelet with Sausage

Option 3: Protein shake mixed with two tablespoons of Coconut Oil.

Add 10 to 30 almonds to meet the fat goal and avoid constipation, depending on your weight.

Lunch

Creamed Spinach with ground beef Keto lunch
Creamed Spinach with ground beef


For the Lunch try to make it easy and fast. Accompany it with a spinach salad, as spinach has a lot of fiber, more than lettuce.

Option 1: Chicken breast salad with spinach and bacon. (Add 1 tablespoon of Extra Virgin Olive Oil)

Option 2: Meat with spinach and green sauce.

Option 3: Tilapia fish with garlic mojo, spinach and butter.

Dinner

Cajun salmon with avocado salsa keto dinner
Cajun salmon with avocado salsa


Option 1: Tuna with jalapeños (The jalapeño is a medium-sized chili pepper), mixed with 2 tablespoons of coconut oil, with onion and lemon.

Option 2: Tilapia fish with green sauce and broccoli (4 tablespoons of dressing can be added to the vinaigrette or 2 tablespoons of olive oil).

Option 3: Italian sausage with green sauce

Desserts

Cucumber with chili powder keto dessert


Cucumber with chili powder

The most important thing to follow the ketogenic diet is to make it easy, simple and delicious.

Example of Keto Diet Menu for Beginners




Throughout life, the two main pillars or elements for losing weight are nutrition and physical exercise. Although good habits should be applied from early childhood, each age has its own needs.

A common maxim is that "for proper weight control in all stages of life we must adjust the energy we eat with food to the amount of energy we consume with exercise," summarizes Iris de Luna, specialist in Endocrinology and Clinical Nutrition at the University Hospital Quironsalud Madrid.

Tell Me How Old You Are And I'll Tell You How To Lose Weight


Schoolchildren and teenagers

According to De Luna, "the main obstacle to weight loss in childhood and adolescence is sedentarism. Leisure time devoted to activities that consume little energy - in general, related to technology - has increased dramatically in the last 10 years. Obesity is a major health problem, as it causes chronic diseases (diabetes mellitus, hypercholesterolemia, osteoarthritis, etc.). The more years of evolution obesity has, the more serious and with more consequences for health. For this reason, it is necessary to help the youngest to acquire habits of health that include the realization of physical exercise of regular form".

A common mistake among teenagers is not having breakfast, believing that skipping a meal loses weight. "In fact, the opposite effect occurs, the body tries to compensate for this lack of energy during the morning with a greater use of nutrients at noon. This causes a disproportionate hunger behavior and appetite for high-calorie foods in the food, establishing a hunger-satiety circuit that does not facilitate the return of nutritional balance," says the endocrinologist.

In addition, it has been shown that prolonging fasting hours reduces academic and physical performance. In schoolchildren and adolescents it is recommended to allocate 20 or 25 percent of calories for consumption in the morning, distributing it, if possible, between breakfast and lunch in the middle of the morning. School schedules tend to concentrate physical and intellectual effort in the morning, so it is essential that the energy intake is appropriate to the activity to be performed.

How To Lose Weight As a Teenager


At the age of 20

In the 1920s, "bad habits acquired during adolescence are being weighed down because the perception of one's own health is still good. There is a bad habit of eating fast food, with many calories and very few interesting nutrients, causing problems of overweight," explains Felipe Isidro, coordinator of the Study Group on Physical Exercise and Obesity of the Spanish Society for the Study of Obesity (Seedo). According to this expert, in Spain, at this age, there is quite a prevalence of overweight (up to more than 10 kg above ideal weight), and this condition will lead to obesity if not remedied.

"The social environment at these ages (studies, entry into the world of work and having a partner) means that the practice of physical exercise is not prioritized. And when you practice it's more sport, like football or paddle tennis, than exercise as such," says Isidro.

From 20 to 50 years old the main complaint of patients with excess weight is the lack of time, both for physical exercise and to plan meals, specifies De Luna.

What to do? "You have to change your lifestyle. It's not about eating less, it's about trying to eat better. In the same way, you don't have to move more, you have to do it better. In short, do it effectively," says Isidro.

Quironsalud's nutrition expert opens the age range and gives the following guidelines on recommended exercise from 20 to 50 years: "The indications will vary greatly depending on our physical condition, the presence or absence of injuries and the preferences and tastes of each person. In this sense, the key to achieving effective weight loss is regularity and a progressive increase in the intensity or duration of exercise. A false belief is to think that doing exactly the same type of exercise we are going to maintain a progressive weight loss.

De Luna details that as physical condition improves, training must be adapted to achieve the goal of body composition. "We will review the real time we have available for exercise and whether we can also do it in company or complement it with another activity on the weekend. Group activities are a good way to enjoy our free time. All of this must be accompanied by an active daily life.

Biologically, the optimal point is reached at the age of 25. From the age of 30 a "decline" begins.

At the age of 30

When you turn 30 there is a concern about your health because some signs of aging begin (such as wrinkles or hair loss). Isidro mentions that "the positive thing is that people are becoming aware that you have to take care of yourself. Precisely for that reason there is less prevalence of obesity in this stage of life. On the other hand, habits that are not modified at this stage will cost a lot to modify in the future.

Nutritionally, the main advice is to move away from fast food or garbage and consume natural products instead of processed. You have to eat more protein, eating more white and lean meat (without fat), milk, blue fish and eggs.

"At 30, the loss of muscle mass begins smoothly, reducing strength," says Isidro. As an added bonus, osteopenia begins to appear in women. Hence the importance of starting physical exercise (cardiovascular, for example) leaving the sport gradually. "They have to practice exercises that work on the strength of the muscle mass, such as squats, strides, and pushes (or flexions) against the wall and the floor.

How To Lose Weight At The Age of 30


At the age of 40

In the decade of the 40 years in the woman appears the menopause and the problems derived from the hormonal change that supposes. Depending on the state of each female, she will have to carry out a nutritional change, incorporating calcium into her diet. "Women with osteopenia do not assimilate calcium well because they do not have enough vitamin D3. This vitamin, in addition to being present in some foods, is found in the sun. That's why outdoor exercise is recommended. If that's not possible, start taking vitamin D supplements," summarizes Isidro.

You also need to do exercises that strengthen your bones. A good example is jumping. "The ideal is to run, to do step exercises, to jump to the combat, to do small squats with jump or strides also with jump," says this expert. One thing that is generally unknown is that "from this age the woman has to reduce the cardiovascular exercises, since its excess leads to a loss of muscle and bone mass. For example, you can do 3 or 4 days of strength exercises a week and 1 or 2 days of cardiovascular exercise.

In men, who at this age already notice the andropause due to the drop in testosterone, it is "very important to work on muscle strength, assuming 80 percent of the exercise practiced. The rest must be cardiovascular," says Isidro.

Continuing with nutrition for men and women, the member of the Seedo advises to raise a point more protein consumption. Specifically, in each decade of life it is necessary to increase between 0.2 and 0.4 grams for each kilogram of weight the protein intake. A breakfast rich in protein could be a tortilla with a whole wheat toast, instead of basing the first meal of the day on carbohydrates.

Not forgetting, as always, the consumption of whole-grain carbohydrates, fruits, vegetables and white meats.

How To Lose Weight At The Age of 40


At the age of 50

"The energy needed to maintain the proper functioning of the body is progressively reduced from 50. The body composition changes and metabolic needs are reduced, being necessary to adapt the consumption of calories to energy expenditure," says the specialist Quironsalud.

At this age many men have already accumulated visceral fat in the area of the abdomen. This type of fat leads to an increase in cardiovascular risk. "The good thing is that it is the first thing that responds with a change in nutrition and physical exercise," says Isidro.

Many women already have osteoporosis. That's why it's important to strengthen strength exercises and start doing other joint mobility exercises (stretching, exercises in water and yoga and Tai Chi).

"The difficulties for weight loss in this age group are similar to other stages, although other obstacles are added for the realization of physical exercise by limitation in the mobility or by appearance of other added diseases (respiratory or cardiac pathologies)", says De Luna, adding that special emphasis must be made on preventing the loss of muscular mass (sarcopenia), that is very accelerated in periods of bedding. Early mobilization and active exercise will be essential, as well as ensuring an adjusted protein intake.

How To Lose Weight At The Age of 50


From the age of 60 or 65

At this stage of life "problems can appear in chewing and swallowing. In the diets of easy mastication and in the crushed ones the contribution of carbohydrates is usually increased (potato, pasta, rice...) and to reduce the consumption of proteins (the meat, by its difficulty in the masticado; and the fish, by the risk of choking with the thorns). For this reason, dietary adaptations must be made to ensure a correct protein intake," specifies De Luna. From the age of 60 onwards, protein intake should already be at 2 grams per kg of body weight, adds Isidro.

This expert considers of vital importance "to make physical exercise because the loss of muscular mass accelerates, becoming brutal. Therefore, both men and women have to strengthen their muscles.

In women it is essential to do balance exercises, practicing Tai Chi or with vibrating platforms, to avoid falls and breakages of the hip or femur.

Tell Me How Old You Are And I'll Tell You How To Lose Weight




Cinnamon Tea is one of the most effective weight loss drinks, also called the "ALMOST PERFECT DIET".

Cinnamon Tea is For Slimming: But This is The Right Way To Prepare it


To lose weight without dieting or exercise is a powerful antioxidant, ideal for burning abdominal fat from the waist and hips.

Cinnamon tea is a recipe full of benefits and properties for our health. We discover how to prepare it at home and what qualities it brings. The preparation of this tea is very easy, it will help you to accelerate the metabolism so that you lose kilos and kilos.

One of the important factors to lose weight is to keep at bay the glycemic index and cinnamon tea is one of the drinks to lose weight that fulfills this function fully, controlling the levels of glucose in the blood, which are permanently, so that there are no peaks of insulin or pronounced drops.

HOW TO PREPARE CINNAMON TEA TO LOSE WEIGHT


The preparation of cinnamon tea is extremely simple and easy to prepare. So much so that in a few minutes you will be able to enjoy all its flavour and, above all, all its qualities.

INGREDIENTS:

  • 1 Liter of water
  • 1 Branch of cinnamon or its equivalent of 5 teaspoons of
  • powdered cinnamon
  • 1/2 teaspoon honey

PREPARATION:


Put the cinnamon stick in a pot of boiling water. Let the cinnamon simmer for about twenty minutes. Then strain the finished tea into a cup, let it cool for a moment and then sweeten with honey.

HOW CAN I TAKE IT TO LOSE WEIGHT QUICKLY?


Take three cups a day, distributed in day preferably one in the morning, in the afternoon and the last one before going to bed. You can take it cold or hot, as you like.

Cinnamon Tea is one of the most effective weight loss drinks, also called the "ALMOST PERFECT DIET".


ADDITIONAL BENEFITS OF CINNAMON TEA:


  • Cleanses the intestines.
  • Removes abdominal fat and keeps it from coming back.
  • Reduces cholesterol and glucose.

WARNING:

It is not medically recommended for people with early stomach ulcer, pregnancy or lactation.

Cinnamon Tea is For Slimming: But This is The Right Way To Prepare it




People usually ask the question that we can really lose 10 pounds in a month? So our answer is yes! but it requires concentration, willpower and commitment. Many studies show to lose 10 pounds in a month that you need to count calories. Yes, calorie counting works, but it is not realistic and can drive you crazy. In some cases, people counted calories for about 5 to 8 years. It led them to become obsessed with food. It leads to further health problems.

How To Lose 10 Pounds in a Month


People should never count calories. It is certain that they cannot explain to you how much better they feel, especially mentally, when their mind is free to live life without constantly thinking about food. It is necessary to consider the needs of your body and to eat natural whole foods in 90% of cases. The reason for discussing the subject is that we do not want you to become obsessed with losing weight. This article has a number of remedies that you can follow to lose 10 pounds a month. If you follow these remedies, you will lose 10 pounds in a month very easily. At the same time, you will also learn how easy it is to integrate these steps into your daily routine. Then you will never have to worry about "losing 10 pounds in a month" again.

Ways to lose 10 pounds in a month:


1.) Keep yourself hydrated

Drinking extra water can be a great help in losing 10 pounds in a month. It helps you eat less because you don't think dehydration is hunger (the body sends the same signal for both). It helps all organs to function better, especially the liver and kidneys. If you consume more fiber, you should make sure you drink extra water. When you get up in the morning, drink 1 liter of water, natural fresh juice or lemon water. At night we walk about 7-9 hours without drinking liquid. Therefore we are usually a little thirsty when we wake up. So, by drinking 1 liter of clean liquid when you wake up, you get rid of any thirst. Therefore, you should get rid of all false hunger signals. Read the article about the benefits of water.

2.) Get right and deep sleep

The normal resting and rejuvenating process of the body is of great importance. When you sleep, the body detoxifies and cleanses itself. This cannot happen while you are studying, working or watching TV. When your body works best, you have more strength to train, a clearer head to fight the craving for food. Optimistic approach necessary for any diet plan.

If you are working to lose weight, there is more to thinking about than just taking in a few calories and burning more calories. It is difficult to establish the connection between sleep and weight loss. Most of us need 8 hours, but all 8-hour plate is not formed equal. Sleeping from midnight until 8pm is not as valuable as sleeping from 22am until 6am. Going to bed and getting up early is an important health tip. It can help you lose weight without changing anything in addition to your lifestyle.

3.) Increase your fat intake

This is a tip that has still confused many people. You need to eat fat to lose fat? It doesn't seem to be a logic, and the clarification can be quite exhausting. It turns out that all fats are not formed equally, so it is not a good decision to take them all out of food. Learning to separate the good from the bad is important for maintaining a healthy standard of living and feeling full for longer.

You may have heard only about trans fats that were to be avoided in public. But this is only a small amount of bad fat that you should never eat. There is also a whole family of fats that you should work to eliminate from your diet. There is also a mass of good fats that you should try to add to your daily food intake. Here are some good fats like olive oil, peanut butter, avocados, walnuts and safflower oil. And, here are some bad fats like margarine, butter, cheese, fried foods and packaged foods that need to be avoided.

4.) Do some regular exercises

Regular exercise is very helpful to lose 10 pounds in a month. During training, a good amount of sweat is released from the body. It helps to burn excess fat in the body. The release of sweat is beneficial as the sweat contains chemicals that help to lower fat hormones. Exercise takes a lot of time and effort, but the end results are always good. Instead of just running or jogging, you should do something that challenges your cardio skills. The main thing is that you have to move your body more than it is at the moment. This means different things for different people. Extend your training time day by day to reach your goal.

5.) Increase the intake of alkaline foods

Your body works best when it is at a fine pH level. Many super foods are also alkaline foods can increase your pH if you are eaten as part of a complete plan for better health. Here are some benefits of a higher pH. In addition to helping to remove excess fat from the body, it will also help to stop cancer, arthritis and other endless diseases. The good news is that most health plans in this article automatically have foods that are less acidic and more alkaline. Here are some food pen below that can help you along the way: Broccoli, pumpkin, almonds, strawberries and apples. Here are some examples of foods that have an acidic effect on the body: Corn, pasta, ice cream, cheese, meat, sugar, alcohol and the medicines. Remember, you do not have to stop eating acidic foods, but try to achieve an 80/20 ratio.

6.) Have the cinnamon tea

The high blood sugar level has a direct connection to your weight. If your blood sugar is high, you crave more food and more than your normal diet. Blood sugar should be balanced to avoid additional food consumption. To balance your sugar levels and maintain your weight, drink cinnamon tea regularly.

Take a teaspoon of cinnamon powder and a cup of fresh water. Boil the water in a pan with the cinnamon powder. Cover it for a few minutes and wait 10 minutes before exerting yourself. Drink twice a day. Drinking regularly will reduce your weight by 10 pounds.

7.) Black pepper with lemon juice

The cool taste that this drink offers will help you counter any extra pounds you have gained. Black pepper is known for a natural chemical compound called piperine. Piperine is responsible for giving it its strong taste. Research has shown that pepper can control the growth of fat cells and also reduce carving. The fat in the blood is also reduced and it increases the consumption of nutrients from the food. Lemon juice helps with digestion and helps with the breakdown of food.

Take a few black peppercorns. Crush it into a fine powder. Take the juice of a lemon and a glass of water. Mix lemon juice and pepper powder into the glass of water. Drink once a day after eating.

8.) Take the help of apples

One apple a day keeps the doctor away, now he's turned into an apple a day keeps the weight off. Apple is loaded with many nutrients like other fruits and vegetables. But, the amount of fiber in it is quite high, helping in the loss of weight. The fiber helps with eating. Always eat an apple when you have a craving for snacks or junk food. The other advantage of Apple is that it manages blood sugar levels. The chemical pectin in apples helps to lower cholesterol levels. Finally, apples are low in sodium, which helps stop excess water retention and reduce water weight. Wash and chop an apple. Eat at least two a day. Do not peel it as it contains a lot of fiber.

How To Lose 10 Pounds in 1 Month


9.) Lemon will help

Lemon is one of the best home remedies to get rid of excess calories and helps lose 10 pounds in a month. This natural fat burner helps you burn these extra calories. It is also a high source of citric acid and vitamin C. The natural biocide in lemon kills the bacteria of the stomach. Lemon also balances the pH of the body, which stimulates digestive enzymes. It strengthens the immune system and has antioxidant properties. It promotes the digestive enzymes and improves the digestive process. Follow the steps below to use lemon to get rid of excess pounds.

RELATED: How To Use Lemon Water To Lose Weight

Squeeze a lemon into a glass of water. Add a pinch of salt and stir well. Drink this water twice a day to lose extra pounds. Alternatively, squeeze half a lemon in a glass of water. Mix a spoonful of honey in it. Stir well and enjoy this drink. Do this for at least 15 days to achieve good results.

10.) Yogurt to lose weight

Yogurt is one of the most amazing home remedies to easily lose 10 pounds in a month. The Lactobacillus bacteria contained in yogurt improve the digestive process. It helps to burn the excess calories. Yoghurt also kills the bacteria in the stomach. Low fat yogurt is an excellent choice for your meals. The active natural bacteria in yogurt clean the digestive tract and improve the digestive process. Follow the steps below to use yogurt in your daily diet.

RELATED: Low Carb Desserts - Yogurt With Strawberries and Sunflower Seeds


You can eat a bowl of yogurt with your daily meals. You can mix fruit and honey in your yoghurt bowl. Take a glass of water and mix it in a bowl with yogurt. Mix well and drink this liquid. Add a pinch of salt and black pepper to a bowl of yogurt and eat it daily.

11.) Green tea

This is one of the best home remedies to lose 10 pounds in a month. The antioxidants present in green tea help promote weight loss. The combination of exercise and green tea is excellent for reducing these extra calories. This natural fat burner burns the calories quickly by increasing metabolism. It is one of the easiest and easiest ways to get rid of these extra kilos. Follow the steps below to make green tea.

Take a cup of hot water. Soak a green tea bag in this water. Let it steep in this water for 10 to 15 minutes. Enjoy the sip of this tea. Drink two cups of tea every day to burn extra calories. You can even make green tea at home using lemon, peppermint, black pepper, salt, water and garlic.

12.) Use some ginger

This is one of the most effective home remedies to lose 10 pounds in a month. This herb is also known for its healing properties. It burns the fat of the body and reduces cholesterol. It increases the metabolism due to which body fat burns faster. This is cost effective and you can find it in your local store. Ginger also improves the digestive process.

Ginger is also an excellent choice to treat stomach problems like bloating, gas pains and constipation. All you have to do is chew a piece of ginger several times a day. Alternatively, take a cup of water and add a piece of ginger. Cook this ginger for about 10 to 15 minutes. Mix one teaspoon of honey and mix well. Drink this tea twice a day to achieve amazing results.

13.) Garlic to lose extra calories

This is one of the natural remedies for losing extra calories. The antimycotic and antibacterial properties contained in garlic help kill the bacteria in the stomach and improve the digestive process. The healing properties of ginger will reduce stomach problems. It stimulates the digestive juices in the stomach. It also alleviates other stomach problems such as flatulence, gas pains, constipation, etc. Garlic is also very good for your health. Follow the steps below to get rid of extra calories.

Crush a garlic cloth. Add garlic crushed in a cup of boiling water. Steep it a few minutes in this water. You can even add honey in this water. Let it cool for the next 20 minutes and enjoy each sip. You can use garlic while cooking your daily meals. Garlic is good for your health and burns the extra calories.

14.) Pay attention to your portion sizes

This is one of the best ways to lose these extra kilos. Reducing your food sizes can actually help to lose extra calories. There are a variety of ways to determine your food sizes. The palm of your hand is a good way to determine the portion sizes of your food. The size of the fist works for fried potatoes and apples. Palm determines the proteins and carbohydrates. Always remember that the amount of food your stomach can hold is the size of two hollow hands. Do not exceed the amount of food at once. If you want to eat extra food, then eat when your digestive juices are strongest.

15.) Do you have some healthy foods

This is one of the best ways to lose 10 pounds in a month. The right choice of food will help you burn calories. Try a balanced diet that contains all the essential nutrients. Here is a list of foods that contribute to a healthy lifestyle.

Try to include high-fiber fruits such as oranges, apples, bananas, pears, etc. in your daily diet. Eat lean protein such as red meat, poultry products, protein, tofu, soya, etc. Eat green leafy vegetables such as cabbage, broccoli, lettuce, spinach, etc. Consume low-fat dairy products such as soy milk or rice milk. Eat complex carbohydrates such as wholemeal flour, brown rice, buckwheat, chai seeds, hemp, etc. Eat multigrain bread and wheat noodles instead of white ones.

16.) Avoid unhealthy and processed foods

If you want to lose extra calories, then it is necessary to make a wise choice of foods. Here is a list of foods you need to avoid while following a regime of losing weight.

Sweets processed foods white pasta, bread, rice lemonades sugary coffee and energy drinks high fructose foods

17.) Apple cider vinegar

This is one of the best ways to shed these extra calories. The organic enzymes in apple vinegar increase the metabolism. It helps to burn the calories faster. Cider vinegar lowers appetite and stops the craving for food. It prevents the accumulation of food in the body. Follow the steps below to use apple vinegar.

Mix a teaspoon of apple cider vinegar in a glass of water. You can even mix honey and lemon in apple vinegar. Drink this solution twice a day to burn fat.

18.) Healthy Snacks

Unhealthy snacking is one of the main reasons for weight gain. Roasted and processed foods not only fill the stomach, but also increase carbohydrates and sugars. You have to choose snacks that contain a lot of fiber.

RELATED: 10 Healthy Snacks for Weight Loss

How To Lose 10 Pounds in a Month




If you want to make your exercise routine even more effective at burning fat and losing weight, take note of the pre-workout and post-workout foods that help you lose weight in a healthy way.

What You Should Eat before and After Workout To Lose Weight


Even if your goal is to lose weight, experts agree that intense exercise on an empty stomach is not a good idea. Playing sports involves an extra expense of energy for our body. If you don't have enough, you'll probably train for less time and end up with fatigue or starvation (encouraging you to overeat after exercise). This situation is not ideal for achieving the goal of weight loss and may also cause damage to your muscles that may have had to rely on their glycogen stores to maintain activity.

It is also not about overeating by eating more calories than you burn by exercising, because then you simply wouldn't lose a single gram. When choosing what to eat before and after weight loss workout, consider the type of activity you are going to do, its intensity, your own physical needs and also the time between eating the food and getting going.

If you want to know what to eat before and after exercising, you should of course not eat the same thing if you are training within 15 minutes of lunch as if you plan to eat it three hours after lunch. A good balance between carbohydrates, fast and slow absorption, and protein depends largely on the effectiveness of training in terms of weight loss.

What foods help you lose weight before and after exercise?


As a general rule, before training, carbohydrates take centre stage. Your body needs energetic but low-fat foods for exercise. A piece of fruit, for example a banana, a juice, or a snack in the form of a wholemeal toast with jam or yogurt with some oatmeal flakes are three good suggestions of foods that you can eat before training and that you take 20 or 30 minutes before carrying out an intense routine.

If we talk about a longer period of time between food and training, slow absorption carbohydrates come into play, those that will provide energy as the body demands it. A plate of pasta or rice and some high glycemic index fruit, such as melon or watermelon, can be the basis of an ideal menu for someone who plans to practice sports in the following hours. In this case, protein should also be present in the food you eat, especially if your training involves resistance (swimming, running, etc.) or intense muscle work (gym weights).

If you want to lose weight, include lean meats or fish in your meal and if you prefer to have just one snack, try a brown rice cake, on which you can put some slices of turkey breast or a portion of tortilla (French).

What to eat after workout to avoid weight gain?

After training hard, you'll want to know what foods to eat after training so you don't get fat, and which are recommended to keep your body burning calories while recovering from the effort. The first step is to achieve correct hydration so that the body replenishes the water and lost electrolytes. For some sportsmen and women, there is nothing better than a good glass of milk 15 - 20 minutes after the practice of their activity (you can also choose isotonic drinks). If you also notice that you need to "recharge" energy, always use "slow" carbohydrates.

The cereal bars give excellent results in order not to get fat after exercising. After a reasonable amount of time, it's time to provide the protein needed for muscle recovery and also the minerals, vitamins and fiber your body needs: salads, boiled vegetables, fish rich in omega-3s and lean meats can be ideal for a dinner around the gym. Watch what you eat before and after training if you want to lose weight, because it's important.

RELATED: How to Make a High Protein Breakfast

What You Should Eat before and After Workout To Lose Weight
 

What You Should Eat before and After Workout To Lose Weight




Nutrition is still full of myths. But sports training is not an understatement either. So you can imagine what happens when we unite both spheres and talk about sports nutrition: a jumble of beliefs and legends.

Meal Schedule, Bodybuilding and Sports Performance


A few weeks ago, the International Society of Sports Nutrition published its position on a popular topic of sports nutrition, the influence on sports performance and muscle development of the timing and composition of meals and their synchronization with exercise (nutrient timing). The document is entitled "International society of sports nutrition position stand: nutrient timing (2017)" and for those who prefer a shortened version, these are its conclusions translated into Spanish:

1. Endogenous glycogen reserves are maximized by following a high-carbohydrate diet (8-12 g of carbohydrate per kg body weight per day); these reserves are depleted primarily by high exercise volume.

  • If rapid glycogen recharge (<4 hours) is required, the following strategies should be considered:
  • Carbohydrate intake (1.2 g / kg / h) with preference for sources with high glycaemic index (> 70)
  • Adding caffeine (3-8 mg/kg)
  • Combine carbohydrates (0.8 g / kg / h) with protein (0.2-0.4 g / kg / h).

3. Prolonged (> 60 min) high intensity (> 70% VO2max) exercise challenges energy supply and fluid regulation, so carbohydrates should be consumed at a rate of ~ 30-60 g of carbohydrate / h at 6-8% (180-360 ml) every 10-15 min throughout the exercise, particularly in those exercise sessions that go beyond 70 min. When carbohydrate supply is inadequate, the addition of protein can help increase performance, improve muscle damage, promote euglycemia and facilitate glycogen re-synthesis.

4. Carbohydrate intake throughout strength exercise (e.g., 3-6 series of 8-12 maximum repetitions using multiple exercises targeting all major muscle groups) has been shown to promote euglycemia and increase glycogen stores. Consuming carbohydrates alone or in combination with protein during strength exercise increases muscle glycogen stores, improves muscle damage and facilitates greater training adaptations, both short and long term.

5. Achieving total daily protein intake should be considered important, preferably with evenly spaced feeding (approximately every 3-4 hours during the day), .

6.Ingestion of essential amino acids (EAA, approximately 10 g), either in free form or as part of a protein bolus of approximately 20-40 g, has been shown to stimulate muscle protein synthesis (MPS).

7. Pre- and post-exercise nutritional interventions (carbohydrates + protein or protein alone) can work as an effective strategy to support increased strength and improved body composition. However, the size and timing of a preexercise meal can affect the need for protein feeding after exercise.

8. Post-exercise (up to 2 hours after completion) intake of high-quality protein sources stimulates muscle protein synthesis (MPS).

9. In a scenario without exercise, changing the frequency of meals has shown little impact on weight loss and body composition, and there is some evidence that the frequency of meals can favorably improve appetite and satiety. More research is needed to determine the influence of combining an exercise programme with changes in meal frequency on weight loss and body composition; preliminary research indicates potential benefit

10. Intake of a 20-40 g protein dose (0.25-0.40 g/kg body mass/dose) from a high-quality source every three to four hours appears to affect the rate of muscle protein synthesis more favourably than other dietary patterns and is associated with better body composition and performance results.

11. Consuming casein (~ 30-40 g) before sleep can increase muscle synthesis and metabolic rate throughout the night without influencing lipolysis.

The document is freely accessible, so if you are interested in the subject, I encourage you to read it in its entirety.

RELATED: Muscle Hypertrophy vs Strength - Yes, There is a Difference

On the other hand, I would remind you that you do not need to spend money on supplements, shakes and pills to comply with these recommendations, you can also follow them (I would say even healthier) by simply planning your diet properly.

In addition, these are conclusions on which experts have found evidence of some strength, so I would forget any other statements or advice we may have heard regarding meal times, sports performance and bodybuilding. They probably don't have enough evidence behind it.

Meal Schedule, Muscle Development and Sports Performance




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