Tuesday, June 23, 2020

Simple 7 Days 1200 Calorie Meal Plan For Healthy Weight Loss
Would you like to lose a few pounds, but don't want to swell your body with a radical slimming program? Anyone who has already lost weight has surely experienced first-hand how quickly you gain weight when you start eating normally again.

7 Days 1200 Calorie Meal Plan For Healthy Weight Loss


According to nutrition experts, it is better to rely on reduced-calorie mixed foods and eat at least 1200 calories a day. In the following, we have created a 7-day 1200 calorie meal plan for you, with which you can shed pounds and develop new and better eating habits and which will be maintained even after the end of the diet.

What is the 1200 calorie diet?


The principle of this weight loss method is very straightforward. The most important rule is that you should not exceed 1200 calories a day. All foods are allowed on this diet, but in moderation. So that you eat a healthy and balanced diet and get rid of the excess kilos quickly and stress-free , a calorie table would be particularly helpful at the beginning. If you choose mainly low-calorie ingredients, you can eat larger portions. Look at the calorie content of each food and note the number of calories in each dish.

7-day 1200 calorie diet



To make your 1200 calorie diet easier, we have put together a plan for you with four meals a day and delicious recipes that will prevent the cravings . We also noted the number of calories per meal

1200 calorie meal plan - day 1

 
1200 Calorie Diet - Avocado Egg Toast


Breakfast (266 calories)

1 avocado egg toast:

  • 1 slice of whole grain bread
  • 1/4 medium avocado
  • 1 large egg, boiled or fried in the pan with a little olive oil

1 clementine

1. Snack (61 calories)

1/3 cup blueberries
1/4 cup fatty Greek yogurt

Lunch (341 calories)

2  cups of ravioli and vegetable soup:

  • 1 bell pepper, diced
  • 2 cups of diced zucchini
  • 1 onion, chopped
  • 2 cloves of garlic, chopped
  • 350 ml of hot water
  • 800 ml tomato puree
  • 425 ml vegetable broth
  • 170 g whole grain cheese ravioli
  • red pepper, black pepper, basil or marjoram

1 tomato-cheddar cheese toast:

  • 1 slice of diagonally cut wholemeal baguette
  • 2 slices of tomato
  • 1½ tbsp grated cheddar

2. Snack (93 calories)

3 tbsp hummus
1 cup sliced ​​cucumber

Dinner (451 calories)

Salmon & vegetables:

115 baked salmon
1 cup of roasted Brussels sprouts
185 g brown rice
1 tbsp walnuts
Salt pepper

Vinaigrette:

Mix 1 1/2 teaspoons of olive oil, lemon juice and maple syrup, season with salt.

Preparation: Drizzle the Brussels sprouts with 1/2 tsp olive oil and bake at 220 degrees for about 15-20 minutes. Brush salmon with 1/4 teaspoon of olive oil and season. Bake at 220 degrees for 4-6 minutes. Garnish the cooked rice, Brussels sprouts and salmon with walnuts.

1200 calorie meal plan - day 2


Breakfast (266 calories)

Avocado egg toast
1 clementine

1st snack (134 calories)

5 dried apricots
7 walnut halves

Lunch (295 calories)

2 cups (rest of the day before) ravioli and vegetable soup
1 clementine

2nd Snack (93 calories)

3 tbsp hummus
1 cup sliced ​​cucumber

Dinner (424 calories)

90 g brown rice
1 1/2 cups pumpkin and tofu curry:

  • 2 tbsp curry powder
  • 400 g tofu
  • 4 tsp rapeseed oil
  • 450 g pumpkin, seeded, diced
  • 1 onion, halved and sliced
  • 2 tsp grated fresh ginger
  • 420 ml coconut milk light
  • 1 tsp brown sugar
  • 8 cups of coarsely chopped kale or chard
  • 1 tbsp lime juice
  • Salt pepper

Preparation: Season the tofu cubes with a little curry powder, salt and pepper and fry in a pan with 2 teaspoons of oil until golden brown. Heat the rest of the oil and fry the pumpkin, onion, ginger and the rest of the spice mixture for 4-5 minutes. Add coconut milk and brown sugar and bring to the boil. Stir in the remaining vegetables and cook for 1 minute, stirring. Put the tofu in the pan, cover and continue cooking until the vegetables are cooked. Season with lime juice.

1200 calorie meal plan - day 3

 
Maple Nut Granola Recip


Breakfast (267 calories)

85 g maple nut muesli (e.g. from oat flakes, coconut flakes, nuts, pumpkin and sunflower seeds, maple syrup)
60 g fat-free Greek yogurt
1/2 cup blueberries

1st snack (35 calories)

1 clementine

Lunch (351 calories)

Apple cheddar pita:

  • small whole grain pita
  • 1 tbsp mustard
  • 1/2 apple, sliced
  • 30 g cheddar cheese
  • Lettuce leaves

Preparation: Cut pita in half and spread mustard in it. Top with apple slices and cheese and toast.

Afternoon snack (47 calories)


1/2 medium-sized apple


1200 Calorie Meal Plan - Stuffed Pepper

Dinner (457 calories)

2 cups of spinach, steamed with 1 teaspoon of oil,
1 portion of stuffed paprika, Moroccan style:

  • 1 cup of cooked brown rice
  • 4 peppers, without lid, deseeded
  • 450 g of lean ground beef
  • 4 cloves of garlic, chopped
  • ½ cup of currants
  • 2 tsp ground cumin
  • 1 tsp ground cinnamon
  • 600 ml vegetable broth
  • chopped fresh mint
  • 1 tsp orange peel
  • salt and pepper

Preparation: Put the peppers in a microwave-safe saucepan, pour some water into the dish, cover and let the vegetables soften slightly in the microwave (3-6 minutes).
Fry the beef and garlic, stir in currants, cumin and cinnamon. After 1 minute add the cooked rice and cook for another 30 seconds. Remove from the heat and add some of the vegetable juice, the chopped mint, orange peel, salt and pepper. Fill the peppers with the mixture. Put the remaining liquid in the bowl and cover. Cook the peppers in the microwave for 2-3 minutes.

Evening snack (50 calories)

• 1 tbsp chocolate chips, preferably dark chocolate

1200 calorie meal plan -day 4

Greek Yogurt Muesli Blueberries


Breakfast (267 calories)

85 g maple nut muesli
180 g fat-free Greek yogurt
1/2 cup blueberries

1st Snack (83 calories)

1 hard-boiled egg,
possibly 1 tsp hot sauce

Lunch (336 calories)

2 cups of mixed lettuce leaves
90 g of cooked chicken breast
1/2 medium-sized red pepper, sliced
1/4 cup of grated carrots
1 clementine
2 tablespoons of carrot and ginger vinaigrette from 1 cup of grated carrots, 120 ml of rice vinegar, 80 ml of olive oil, 2 tablespoons of white Miso, 2 tablespoons chopped onion. 1 tablespoon of chopped fresh ginger, 1 tablespoon of soy sauce

2nd Snack (86 calories)

4 dried apricots
4 walnut halves

Lentil Salad


Dinner (444 calories)

2 1/4 cup warm lentil salad with sausage & apple:

  • 4 tablespoons of olive oil
  • 2 tbsp red wine vinegar
  • 1 tbsp dijon mustard
  • 3 turkey sausage slicese
  • salt and pepper
  • 3 cloves of garlic, chopped
  • 2 cups of cooked lentils
  • 1 small bulb of fennel, finely diced
  • 1 apple, finely diced
  • 2 sticks of celery, finely diced
  • 6 cups of arugula
  • salt and pepper

Preparation: Fry the sausage and garlic in a tablespoon of oil, add the lentils and heat. Mix in 5 tablespoons of the dressing and remove the pan from the heat. Add the fennel, apple and celery.

PICKLED BEETROOT


1/2 cup quickly pickled beetroot:

  • 1 small red onion, halved, sliced
  • 120 ml red wine vinegar
  • 2 tablespoons of sugar
  • 1 cinnamon stick
  • 4 whole peppercorns
  • 2 whole cloves
  • 3 cups of steamed beetroot, sliced

Preparation: Mix the onion, vinegar, sugar, cinnamon stick, peppercorns and cloves in a large saucepan. Cook on medium heat for 4 to 6 minutes. Add beetroot. Marinate in a large bowl for 30 minutes, stirring occasionally.

1200 calorie meal plan - day 5


Breakfast (264 calories)

250 g low-fat Greek yogurt
60 g muesli
1/4 cup blueberries

1st Snack (67 calories)

8 dried apricots

Lunch (323 calories)

Veggie sandwich:

  • 2 slices of whole grain bread
  • 1/4 medium avocado, pureed
  • 1 tbsp hummus
  • Vegetables of your choice

1 clementine

2nd Snack (96 calories)

1 plum
5 walnut halves

Dinner (458 calories)

Chicken breast and quinoa with steamed asparagus:

  • 150 g chicken breast fried in 1 tsp olive oil
  • 3/4 cup of cooked quinoa, drizzled with 1/2 tablespoon of olive oil and lemon juice, seasoned with salt and pepper
  • 10 asparagus spears, steamed

1200 calories a day - diet plan day 6


Breakfast (290 calories)

1 slice of whole grain bread, toasted
1 tablespoon of peanut butter
1 medium-sized banana

1st Snack (67 calories)

1 cup cucumber slices
2 tbsp hummus

bean and barley soup


Lunch (323 calories)

2 1/2 cups of bean and barley soup:

  • 4 tsp olive oil
  • 1 large onion, chopped
  • 1 fennel bulb, chopped
  • 5 cloves of garlic, chopped
  • 1 tsp basil, dried
  • 425 g of cooked white beans
  • 400 g roasted tomatoes, diced
  • 1.4 L vegetable broth
  • 150 g pressure cooked barley
  • 140 g spinach
  • 5 g grated parmesan
  • salt and pepper

Preparation: Braise the onion, fennel, garlic and basil in a casserole with stirring for 6-8 minutes. Put the beans, tomatoes, broth and barley in the saucepan. Cook occasionally on medium heat until the barley is tender, add spinach and cook for about 1 minute.

2nd Snack (82 calories)

1 plum
1 tablespoon unsalted, roasted almonds

Roasted Cabbage


Dinner (458 calories)

1 baked sweet potato with 1 tsp butter
roasted pork chop and roasted cabbage with mustard and chive vinaigrette:

115 g pork chop fried in 1/2 tbsp olive oil and seasoned with salt and pepper
1 serving of roasted cabbage with mustard chives Vinaigrette:

  • medium-sized cabbage
  • 1 tablespoon of olive oil
  • 2 tsp Dijon mustard
  • 2 tsp white balsamic vinegar
  • 1 tsp lemon juice
  • 3 tbsp chopped fresh chives
  • 2 tablespoons of olive oil
  • salt and pepper

Quarter the cabbage, brush with 1 tablespoon of olive oil, salt and pepper and roast in the oven at 230 degrees for 12-15 minutes. For the vinaigrette, put the mustard, vinegar, lemon juice, salt and pepper in a small bowl, add the chives and oil and stir well.

1200 calorie diet - meal plan for day 7


Breakfast (266 calories)

80 g whole grain muesli
180 ml skimmed milk
1/2 cup blueberries

1st Snack (117 calories)

1 cup sliced ​​cucumber
4 tbsp avocado yogurt dip:

  • 1 ripe avocado
  • 120 g low-fat natural yogurt
  • 1/3 cup fresh coriander leaves
  • 2 tbsp chopped onion
  • 1 tbsp lime juice
  • salt and pepper
  • optional: hot sauce to taste

Lunch (301 calories)

2 cups of mixed lettuce leaves
85 g of cooked chicken breast
1/2 medium-sized red pepper, sliced
1/4 cup of grated carrots
2 tablespoons of carrot and ginger vinaigrette

2nd snack (42 calories)

5 dried apricots


Arugula Pizza

Dinner (494 calories)

1 serving (1/4 pizza) pizza with wild mushrooms, arugula and pecorino:

  • 3 tablespoons of olive oil
  • 4 cups of sliced ​​wild mushrooms
  • 450 g pizza dough, preferably whole grain
  • 2 cloves of garlic, very thinly sliced
  • 115 g mozzarella, thinly sliced
  • 3 cups of arugula
  • 1 tbsp lemon oil
  • 3 tablespoons of Pecorino cheese
  • salt

Preparation: Steam the wild mushrooms in a pan for about 5 minutes. Remove from the stove and set aside. Roll out the dough on a floured surface and then place it on a floured tray. Top with garlic, mozzarella and half of the mushrooms. Spread 1 tablespoon of olive oil on top. Bake the pizza in the preheated oven at 260 degrees. Then top with rocket, pecorino and the remaining wild mushrooms and season with lemon oil and salt.

Simple 7 Days 1200 Calorie Meal Plan For Healthy Weight Loss

Monday, April 20, 2020

What Happens if You Eat Nuts Everyday
Chestnuts, walnuts and hazelnuts are foods with exceptional nutritional qualities, great providers of energy, and with undeniable virtues for health.

What Happens if You Eat Nuts Everyday


Eating a handful of nuts every day (about 30 g) helps keep your heart healthy. There is no need to eat more, especially as these fruits are quite caloric (about 600 kcal per 100 g). And it's not only the nuts from our regions that are beneficial to your health: cashew, macadamia, pecan, pistachio, Brazil nut, almond, pine nut, peanut..., all of which fit perfectly into a healthy diet. By avoiding as much as possible the addition of too much chocolate, salt or caramel...

Eating nuts will help you live longer


- Walnuts provide a large amount of fiber, protein, unsaturated fats, minerals (calcium, magnesium, potassium, zinc and iron), as well as vitamins B and E. As an example, 25 g of hazelnuts correspond to no less than 10% of the recommended daily intake of magnesium and zinc.

- Chestnuts hold a somewhat special place. Their caloric value is relatively low (200 kcal per 100 g), but they are rich in carbohydrates (around 40%), so they should be eaten in moderation (think in particular of diabetics). Their vitamin C content is extremely interesting (an exception among nuts).

In general, walnuts contribute to healthy hair, skin and nails. Brazil nuts contain a lot of selenium and are indicated as an alternative to meat in a vegetarian diet, where hazelnuts will also find a good place because of their protein content.

But of course it is not only vegetarians who benefit from nuts. They are recommended to anyone who values a healthy diet.


Cardiovascular system

Walnuts contain arginine, an amino acid that helps keep blood vessels healthy, reducing the risk of high blood pressure and heart disease. Walnuts help lower "bad" (LDL) cholesterol levels, thanks to their healthy fat content (including omega-3).

General health

Nuts contribute to overall good health, and reduce the relative risk of suffering from a range of diseases, including diabetes, respiratory disorders, neurodegenerative conditions and some cancers. At least that is what Dutch researchers (University of Maastricht) have found.

Another study found an association between daily nut consumption (28 g) and a reduction (20%) in the risk of premature death. However, the researchers were unable to establish a direct causal link, as other factors (diet, physical activity, etc.) may be involved.

Roasted or grilled nuts?


Some nuts, such as walnuts and Brazil nuts, can be eaten raw. Others are fried in oil and are called "roasted" nuts. Because of the high temperature to which they are exposed, some of the minerals and vitamins are lost. It should be noted that they hardly absorb any extra fat during cooking, since they are already dense (45 to 70% depending on the type of nut) and are mainly healthy unsaturated fats (except in the case of coconuts).

Roasted or roasted nuts are reworked and passed through dry heat. It is best to eat nuts raw, pure and as fresh as possible to benefit from their many nutrients.

Go nuts


Nuts quickly trigger satiety. They can be combined with breakfast cereals, but you can also eat them as a snack. They give a crisp texture and a fine taste to a salad or yogurt. Crushed, crushed walnuts, almond flakes or crushed toasted almonds form a healthy and delicious crust on a baked dish (meat, au gratin, fish). And walnuts make a perfect garnish to accompany a cheese platter.


Three nuts recipe ideas


1. Blue Cheese, Beetroot and Hazelnut Salad


Ingredients

- 1 large red beetroot
- 1 piece of light-flavored blue cheese (stilton, gorgonzola or fourme d'Ambert for example)
- 1 handful of nuts
- 1 red onion
- olive oil
- apple vinegar
- pepper
- salt

Preparation

- Cook the red beetroot (use the tines of a fork or spade to check for doneness), let it cool and peel it. Then cut the beetroot into small cubes about a centimetre thick.

- Thinly slice the onion, crumble the cheese and nuts and mix with the diced beetroot. Season with olive oil, vinegar, pepper and salt (only a little, as the cheese already contains a lot of it).

If you want to give your salad a bit more texture, add some wheat salad and pieces of apple or kohlrabi. Small cubes of bacon or julienned Italian ham (e.g. San Daniele cheese) are ideal.

2. Hazelnut burger


Ingredients

- 1 piece of ciabatta (as big as the hamburger)
- 1 lean burger
- 1 slice of gruyère or emmental cheese
- 1 tablespoon liquid honey
- 1 handful of roasted hazelnuts
- 1 tablespoon whole yogurt (Greek)
- artichoke hearts (canned)

Preparation

- Cook the hamburger on both sides and season with pepper and salt.

- Cut the artichokes into strips. Mix the honey with the yogurt. Slice the ciabatta and spread the lower half with the yogurt and honey mixture.

- Put the hamburger on top, then the slice of cheese and then the artichoke. Finish with the roasted walnut slices and cover with the top of the ciabatta.

3. Avocado caprese salad with peanuts


Ingredients

- 1 scoop of buffalo mozzarella
- 1 or 2 tomatoes (beef heart or fleshy tomato)
- ½ avocado
- about ten peanuts
- olive oil
- balsamic vinegar
- basil
- salt and pepper

Preparation

Slice the mozzarella, tomatoes and avocado and arrange them on a plate. Season with salt and pepper, olive oil and vinegar. Sprinkle with peanut chips. Finish with finely chopped basil.

See also: Top Foods to Eat Before Cardio & Workout to Prevent Muscle Loss

What Happens if You Eat Nuts Everyday
 

Wednesday, March 4, 2020

Pre-Workout Foods - what to eat (and what to avoid)
When we talk about pre-workout nutrition, we are thinking about how to provide the energy the body needs to function properly during exercise. But, do you know what foods are suitable for this? Or, if we're talking about pre-workout foods, do you know which ones can compromise your performance and that's why it's best to avoid them?

Pre-Workout Foods - what to eat (and what to avoid)


Pre-Workout foods: dispelling doubts


To clarify these and other questions, we spoke to nutrition experts who gave us advice to ensure you don't make mistakes when choosing your pre-workout menu. Check it out:

A key factor in pre-workout food selection is the glycemic index of foods (high, medium or low), which determines how quickly the body absorbs food after eating it.

The higher the glycemic index, the faster they raise blood glucose levels and provide energy to the body (and vice versa).

As a result, eating high GI foods at the wrong time can overload the pancreas, making it difficult to oxidize fatty acids and hindering athletic performance.

Exact time for pre-workout


Some specialists insist that you should not workout for more than 2.5 hours on an empty stomach. Therefore, the best time to eat is between 45 minutes and an hour before workout.

If the food is eaten only 30 minutes before going into action, it should only be carbohydrates, as carbohydrates are our body's main source of energy.

It is suggested that foods with a low or medium glycemic index be preferred, as they provide less sugar to circulate in the blood and more energy during exercise.

If you prefer, you can eat a simple carbohydrate source at the same time as a complex source (for example, a banana with oats).

If you have no choice but to eat around the time of your workout, opt for a banana with low-fat yogurt. If you still have an hour before your workout, eat something stronger, such as oatmeal with red fruits. There is no shortage of pre-workout food choices, as you'll see.

It all depends on how long you're going to digest before your workout, to avoid discomfort during exercise and to make sure your muscles don't run out of glycogen.

Beware of reactive hypoglycemia


Foods with a high glycemic index, such as simple carbohydrates, act on the body by providing quick and punctual energy.

Thus, if eaten alone, they can cause so-called reactive hypoglycemia. It causes a drop in glucose (hypoglycemia) in the body even after the person has eaten, causing discomfort (dizziness, vomiting, etc.) and compromising the proper functioning of the body.

The best thing to do in such cases is to stop the workout. However, if the symptoms are mild, the situation can be reversed by ingesting carbohydrates from gels and isotonics.

To avoid reactive hypoglycaemia, the ideal thing to do is to combine a simple carbohydrate with another carbohydrate with a lower glycaemic index or with a "good" fat, such as chestnuts or coconut oil, and even with a protein, such as milk or its derivatives, or with meat and eggs," advises Vivian Ragasso, sports nutritionist at the Cohen Institute.

What NOT to eat before a workout


What NOT to eat before a workout


Just as some foods contribute to better performance, others can compromise it. In order to know which foods to avoid before workout, it is necessary to assess the biological individuality of each individual.

"Some people do not tolerate milk and dairy products before workout because they cause stomach discomfort. Others are unable to eat solid foods in the early morning before workout and prefer something liquid," Ragasso explained.

According to the nutritionist, it is good to avoid bad fats, fried foods in general (because of the difficulty of absorption), sodas and drinks with a high refined sugar content and very heavy foods, which only contain foods with a high glycemic index or foods rich in protein (they make digestion difficult).

5 best pre-workout foods


1.Rice: source of rapidly absorbed carbohydrates, without a large amount of fat, it is a good pre-workout meal.

If you need to workout at night, try combining rice with lean protein, such as chicken, to make the meal more complete.

2. Oats: Oats are a source of low glycemic index carbohydrates, rich in protein and fibre that reduce cholesterol levels thanks to a high level of b-glucan (soluble fibre).

"Recent studies have shown that there is an exclusive component of oats that can have an antioxidant effect and help reduce cardiovascular problems; these are avenantramides, powerful polyphenols with proven antioxidant activity," explained sports nutritionist Giulianna Pansera.

3. Banana: it is one of the favourite fruits of all athletes. Rich in carbohydrates, it contains a lot of potassium (responsible for the balance and distribution of water in the body, muscle relaxation, balance and regulation of neuromuscular activities).

Its absence - or deficiency - can cause cramps, abdominal distension, decreased reflexes and pulse changes.

In addition to potassium, bananas contain vitamin B6 and magnesium, an important mineral for bone maintenance and for the balance of calcium, potassium and sodium.

4. Sweet potato: an excellent source of energy, easy to eat at any time and in a variety of ways. It is rich in complex carbohydrates, has a very low fat content and, as if that were not enough, contains vitamins C and B complex, as well as iron, potassium, calcium and phosphorus.

5. Noodles: Like rice, it contains a huge concentration of rapidly absorbed carbohydrates that provide energy for workout. But be careful with the sauce.

Avoid oils. If possible, choose plain tomatoes with olive oil to gain more nutrients and antioxidants (lycopene).

Tuesday, March 3, 2020

How to Increase Muscle Mass: Strength or Hypertrophy?
We often hear people in the gym complain that they train too hard and don't get the muscle results they want. How can we increase muscle mass?

How to Increase Muscle Mass - Strength vs Hypertrophy


How to gain muscle: strength vs hypertrophy


First of all, it is important to understand the difference between increasing strength and increasing volume.

When we seek to gain strength, we are actually increasing the power of the muscle, that is, the explosive capacity of the muscle fiber. Hypertrophy, on the other hand, attempts to increase muscle mass.

The goal of strength training is not the volume of the muscle, but the fact of lifting loads close to 100% of a RM (Maximum Repetition), to reach our maximum capacity. While hypertrophy reaches between 60 and 70% of an MR.

Note

That doesn't mean that a person who works out looks skinny. Sprinters, for example, are high-intensity athletes who are trying to achieve 100% power and have a strong body.

But it doesn't compare to the body of a bodybuilder. Just think of the difference between Usain Bolt and Arnold Schwarzenegger, to take a classic example.

An even better example is the difference between an Olympic weightlifter and a bodybuilder. Both are strong and have more muscle mass than most people. But the bodybuilder is older and the Olympic athlete lifts more weight.

There are other factors that we must not forget, such as the genetic factor or the tools available for training.

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

Training


Since the objectives are different, so is the training. In order to gain strength, we perform between 6 and 8 sets in each exercise. Each set contains between 1 and 6 repetitions with the maximum possible load.

To increase muscle mass, the number of sets is lower, but the number of repetitions is higher: between 3 and 5 sets, with 8 to 12 repetitions for each set.

The rest is different too. In weight training, we speak of a break of between 2 and 3 minutes, while the increase is between 30 and 90 seconds.

What does hypertrophy do?


Hypertrophy is the growth in the size of muscle cells; in other words, an increase in the size of muscle fibers and therefore of muscles.

Basically, the number of muscle fibers in the body at birth is determined. Therefore, you can only increase the fibers, not multiply them.

Weightlifting damages muscle fibers and creates small lesions that the body repairs by adding more tissue. And so the muscle grows!

Tips for beginners


The best thing to do if you are looking to gain muscle is to find a gym with the necessary equipment and instructors to guide you.

It is important to start with appropriate training, usually in the first few months. So if you don't see results at first, don't despair.

After the adaptation period, you can start the hypertrophy, to gain the muscle mass you want.

You also need to remember that the muscle needs to recover in order to develop and that this takes about 48 hours, so you need to divide your exercise program into different parts of the body. So when you retrain the same limb, it will already have recovered 100%.

Wednesday, February 12, 2020

 Why The Sirtfood Diet is in Fashion: You Lose 7 Pounds in a Week
This slimming plan costs nearly 2,000 euros per week, but it is within the reach of anyone who has imagination and the desire to cook a little bit.

You want to lose weight, but you don't want to stop eating, let alone spend money on diet products or "miracle" pills of dubious reliability? Forget the 80/20 diet, the Atkins or ketogenic diet or the Dash. The ultimate diet for losing weight and maintaining a healthy diet is called Sirtfood and it is all the rage throughout the UK.

This diet has become famous thanks to social networks such as Instagram and promises to help you lose 7 pounds a week without eliminating certain hard to get rid of foods such as chocolate or red wine. In addition, it has been designed for some celebrities in one of London's biggest gyms where Madonna or Daniel Craig go.

Its creators, Aidan Goggins and Glen Matten, are nutritionists and the "culprits" for the fact that it has become fashionable and that celebrities such as Adele or Pippa Middleton put it into practice. These colleagues, who met at the University of Surrey, have developed a routine that you can sign up for for around 2,000 euros a week (about 1,400 pounds) and which is based on prioritising the consumption of foods that increase the activity of sirtuins, proteins that regulate various biological processes such as ageing, cell death, inflammation and metabolism, found in plant foods such as green tea, apples, citrus fruits, blueberries, kale, dark chocolate, parsley, olive oil, tofu or red wine.

 Why The Sirtfood Diet is in Fashion - You Lose 7 Pounds in a Week


The foods it promotes are nutritionally interesting, but the initial shock phase is questioned.


According to researchers, these types of foods, called "sirtfoods", mimic the effects of fasting and exercise by increasing the rate of weight loss and reducing the impact of junk food. After testing their diet with 40 members of the prestigious gym, the authors were surprised by its effectiveness, as they all managed to lose about seven pounds in just one week.

"The original test was to stimulate rejuvenation and cell repair," the authors told The Times. "We had no idea that the weight loss would average ten pounds. Because calories were limited, we knew people would lose weight, but it was beyond our imagination.

Two phases of the sirtfood diet


1. The diet is divided into two parts: the first part lasts one week and consists of limiting the daily diet to 1000 calories per day (half of what is recommended for an adult) for three days by consuming three juices, consisting of leafy green vegetables, fruit and tea; and a main meal, which includes a turkey escalope with sage, capers and parsley, curried chicken with kale or fried shrimps with buckwheat noodles.

2. During the second week, the calorie intake increases with three meals a day and one of the juices. After a fortnight, the book only encourages you to maintain a diet with a high presence of these foods.

Although the original diet designed by these nutritionists was intended for high society clients, the foods promoted in it are not expensive at all. Perhaps to justify the very high price of the diet, the customers of the select gym were given a juice made with all the above-mentioned ingredients, rich in antioxidants, which is usually sold at a very high price.

This diet promises to make you lose seven pounds a week without eliminating chocolate or red wine.


But as Matten himself acknowledged in The Daly Mail, the hardest-to-find (and most expensive) lovage leaves can easily be replaced by celery leaves, and matcha tea varies enormously in price, and can be found for around 20 euros per 100 grams, expensive, yes, but not as much as the one used in the gym, which was almost a euro a gram.

The rest of the meals recommended in the book are neither exclusive nor surprising. They are essentially the foods that we all consider healthy at this stage: fruit, vegetables, lean meat, oily fish, wholegrain cereals, etc.

Recommendable?


The method in question has found supporters and detractors among the experts. On the one hand, the foods it promotes are nutritionally interesting, but on the other hand, the initial shock phase is called into question. As the calorie intake is greatly reduced in the first few days, you actually lose weight. The problem is, as you know, radical weight loss is often unhealthy and does not last.

"At first glance, this is not a plan that I would advise my clients to follow. Having a goal of only 1,000 calories a day for three consecutive days is extremely difficult and I think people would be unable to achieve it," says Emer Delaney, a registered dietitian. "You don't just have to eat the fruits and vegetables on this list, you also have to vary," she adds.

Thursday, February 6, 2020

How to Lose 10 Pounds in a Week - 6 steps to lose 10 pounds in a week
With some events or important dates approaching, many people want to lose 10 pounds in a week. Maybe to fit into an evening dress or a suit for example.

How to Lose 10 Pounds in a Week - 6 steps to lose 10 pounds in a week


But to achieve this result, the week will be rich in sacrifice and caloric expenditure. You will have to submit to drastic conditions from a nutritional point of view, to allow you to lose 10 pounds in one week easily.

If your goal is to lose weight, your caloric expenditure will have to be much higher than the calories absorbed during your day. For example, if your diet consists of 1700 calories, you will have to burn more than 1700 calories during the day to hope to lose weight. This system is even more true when you want to lose as many pounds as possible in as little time as possible.

And to help you eliminate as many calories as possible, physical activity will be the best way to do it. You will absolutely have to give everything during all your sessions to allow you to burn as much fat as possible. Losing 10 pounds during the week will obviously not be possible, but not impossible.


1. Remove carbohydrates to lose 10 pounds in one week


In your diet, it is carbohydrates that will help you gain or lose weight. Simply adjust the quantities to hopefully increase or decrease your weight on the scale. Carbohydrates are the main source of energy in our body, swallowing too much, the body will tend to store them as fat.

And to allow you to lose weight or lose hips, simply remove carbohydrate foods from your diet, at least as much as possible. If you remove all the carbohydrates in your day, you will feel weak and unable to do even the smallest thing.

To avoid this stage, carbohydrate-rich foods should be eaten at certain times of the day, especially in the morning at breakfast. For example, wholemeal bread, oatmeal are the two best sources of carbohydrates that can be eaten at breakfast. They will give you energy without any trace of fat, to the detriment of cereals or muesli which can be interesting, but in the case of losing 10 pounds in one week, already too fat.

These foods will be the only source of carbohydrates during your day, so take the time to eat well to stay fit. Eating until you are no longer hungry for breakfast will help you last all day.

2. Lose 10 pounds in one week by eliminating industrial products


In today's society, it is not easy to avoid industrial products. Yet it is they who are holding you back in your weight loss. Rich in colorants, preservatives, sugars and others, they will only provide your body with nutrients it does not need, and it will be forced to store them as fat.

Take the time to throw all the sauces, dressings, cookies, margarine, candy and sweetened drinks out of your cupboards in the trash to help you lose 10 pounds in a week. And replace them with natural products such as olive oil, vinegar, dried fruit. These foods are rich in good fats and proteins, ideal for eliminating fat cells.

For example, if you can't eat without getting fat, consider replacing your cereal bars with almonds or nuts, they will cut off your hunger and provide energy for the rest of your day. The same goes for sauces and dressings, remember to cook them yourself to measure each food.

For sweetened drinks, however, there is no alternative, you will need to get into the habit of drinking plenty of water from morning to night, to help your body evacuate all food faster.

3. Fruits and vegetables to remove fat in one week


Many people tend to forget it, but fruits and vegetables are the foods that will remain essential to be healthy and allow you to lose 10 pounds in a week.

Whether it is during your breakfast or until dinner, always cook or prepare fruits and vegetables. They will be rich in antioxidants and will fight effectively with your body to eliminate as much fat as possible. At the same time, they will be the only food sources you can eat at lunch and dinner to fill your stomach and slim down. They will facilitate the transit of your food and can thus avoid the formation of fat by your body

4. Eat high-protein foods and lose 10 pounds in one week


In addition to fruit and vegetables, it will be essential to consume foods rich in protein, to lose 10 pounds in one week. Following weekly sports activities, it is essential to give your muscles the opportunity to develop, to help you eliminate fat much faster.

From breakfast to dinner, please always take the time to add meat, fish or soy. You will fill your plate, and help your body to improve your performance at the same time.

5. Short and intense workouts to slim down quickly


Now let's make way for physical activity to help you lose 10 pounds in a week. But before that, let's put an end to the popular belief in running, you'll get tired for nothing, not to mention the hours wasted running without interest. Focus on short and intense training sessions.

These training sessions will allow you to burn as many calories as possible in a minimum of time. The fundamental principle of these sessions will be to give the best of yourself in a more or less short period of time, about 20 to 40 minutes.

Each of the muscle fibers will be mobilized, in addition to a very high cardiac intensity. You will quickly start sweating, and therefore, expend calories. These training sessions are much more effective and much less boring.

With the idea of losing 10 pounds in a week, the frequency of training should be daily, to allow you to lose weight as quickly as possible. This will not be easy, but to continue to be motivated to lose weight, keep in mind the objective you have set yourself and give the best of yourself in this process.

6. Rest and sleep to limit fat and lose 10 pounds


Respecting the basics of nutrition and sport will not help if you do not give your body time to rest. Take the time to get enough sleep, your tired body will tend to store the maximum amount of fat after the test you put it through.

On the other hand, if you sleep reasonably, without feeling any lack of sleep during the night, everything will be fine, and its ability to eliminate the fat in your body will only improve. If your idea is to lose 10 pounds in a week, you will have to give yourself every chance to do so.

Wednesday, February 5, 2020

Avocado Diet Meal Plan for Weight Loss - Weekly Menu and Tips
The avocado diet is one of the most popular fast food diets nowadays and although there is some controversy about whether avocado is really a weight loss food, the truth is that it is one of the healthiest fast food diets around. Today we give you some tips to make the avocado diet correctly and an example of a weekly menu.

Avocado Diet Meal Plan for Weight Loss - Weekly Menu and Tips


How to make the avocado diet


Actually, avocado is not a slimming food, in fact perhaps there is no such food. What happens with the avocado is that, besides having numerous nutritional properties, it is one of the best fats we can find.

The key to the avocado diet is to replace the harmful fats for the body that fatten us with avocado and lean fats that allow the decrease of body weight. But eating only avocado will not achieve weight loss, you must accompany the diet with an important number of nutrients, vitamins and minerals that can be found in fruits and seeds, as well as lower the consumption of carbohydrates and sugars during the diet.

Weekly menu of the avocado diet


As it is a fast diet it is usually done during 3 days, but you can also do the avocado diet of one week if you accompany it with enough nutrients to avoid health problems. As you know, you have to be careful with fast diets, do them consciously and do not extend them more than necessary, since your body can suffer a significant loss of nutrients.

Here is an example of a weekly avocado diet menu.

Monday: start incorporating avocado


At breakfast you can make a wholemeal bread smeared with avocado, a little salt and lemon, you can put some slices of turkey and chia on top.

For Lunch, choose a lean meat, for example a chicken filet, and make yourself a salad of green vegetables, such as kale, lettuce or broccoli and all the vegetables you want to add, as well as half an avocado.

For dinner you can make salmon en papillote with vegetables accompanied by avocado puree or guacamole.

Avocado diet: Tuesdays


Have two scrambled eggs with half an avocado, spinach and half an apple for breakfast. They're great!

For lunch, a quinoa and avocado salad and, of course, all the vegetables you want to add. Add some seeds to the salad or you can have a yogurt with honey and seeds for dessert, such as almonds, nuts or hazelnuts.

You can have half a turkey breast with sauteed vegetables and half an avocado. Accompany your dinner with a digestive infusion.

Avocado diet: Wednesday


Have a brown rice pancake with avocado and a splash of olive oil for breakfast. You can have a green shake or a fruit and vegetable juice.

For lunch, we recommend a delicious salad with cooked chickpeas, cucumber, red cabbage, tomato, carrot, one egg and, of course, half an avocado. You can dress your salad with olive oil or tahini.

For dinner prepare half an avocado stuffed with tuna.

Thursday we continue with the avocado


Have a gluten-free wholemeal toast with tomato and avocado and a splash of olive oil for breakfast. Accompany it with a green tea and if you are hungry you can have a yogurt.

At lunch make a salad of mango, avocado, rocket and kale, and a grilled fish of your choice (it can be a blue fish or a white fish).

Have a delicious guacamole with onion, tomato and lemon dressing for dinner. You can use whole-wheat toast to accompany it.

Friday: avocado diet


Have a delicious breakfast sandwich with a slice of fresh cheese, turkey, tomato, avocado and alfalfa sprouts. You can dress it with olive oil, a little bit of natural yogurt or some sauce you make at home that is Made with vegetable ingredients

At lunch, prepare delicious asparagus and avocado wraps in which you can introduce the desired vegetables and grilled chicken.

Have a fish soup for dinner. And if you feel like it, add half an avocado.

Avocado diet: Saturday and Sunday


If you are already a little tired of eating avocado and have lost the kilos you wanted, you can leave your diet here, but if you want to continue it a couple of days more you can repeat some of the dishes you made during the week with some variation. The important thing is that at lunch you focus on a lean protein along with half an avocado and vegetables. If you need some carbohydrates, you can eat a portion of whole wheat pasta, rice, beans or quinoa at breakfast or lunch (never at dinner). For example, you can make a delicious risotto with avocado.

If you want to have a mid-morning lunch or a snack, you can have a rice cake, a cup of vegetable milk, a green tea, a piece of dark chocolate or a fruit smoothie. You can apply any of these options throughout the week.

Also, remember that after the diet you should continue to have a varied and balanced diet as healthy as possible because if you don't you could regain the kilos lost very quickly.

Read also: 1200 CALORIE 7 DAY MEAL PLAN


Avocado Diet Meal Plan for Weight Loss - Weekly Menu and Tips

Sunday, August 25, 2019

7-Day Mediterranean Diet Meal Plan an Excellent Diet To Lose Weight
The Mediterranean Slimming Diet is a dietary model with dietary patterns belonging to Mediterranean countries such as Spain, Portugal, France, Italy, Greece and Malta. This diet is enriched with the main food groups that must be present for your diet to be varied, balanced and most importantly! so that you learn to eat! Learn from the Mediterranean Diet an excellent diet to lose weight.

7-Day Mediterranean Diet Meal Plan an Excellent Diet To Lose Weight


This diet follows the principles of the Mediterranean diet, so if you are looking for a balanced diet, nutritious, that teaches you to eat better here you can find it, you may also be interested:

1200 Calorie 7 Day Meal Plan
Example of Keto Diet Menu for Beginners
1200 Calorie Diet - A Comprehensive Guide With Yummy Meal Plans

MAIN CHARACTERISTICS OF THE MEDITERRANEAN DIET TO LOSE WEIGHT



  • High consumption of vegetables
  • High consumption in fruits, vegetables, legumes, nuts
  • Bread and cereals (wheat)
  • The main fat is provided by virgin olive oil.
  • Regular wine consumption
  • Moderate meat consumption
  • Highest consumption in white meats
  • Consumption of oily fish


FATS IN THE MEDITERRANEAN DIET TO LOSE WEIGHT


It should be noted that although the consumption of fats from the Mediterranean diet is high than in other countries, the cardiovascular health of the population is much higher compared to the incidence of cardiovascular diseases in countries such as the United States.

And that is because the quality of fats in the Mediterranean diet comes from polyunsaturated fats, which among other things:


  • Reduces the level of cholesterol in the blood
  • Protect our brains from diseases like Alzheimer's.
  • They provide us with omega-3 fatty acids.


Being fats of excellent quality only moderating the quantity when cooking would be lowering the unnecessary calories of the diet, enough, but not missing, fats represent 30% of the total calories of macronutrients.

WINE IN THE MEDITERRANEAN DIET


Moderate consumption of red wine is very beneficial to health and it is advisable to have one glass of wine a day. The attached benefits are many, if you want to maintain an optimal state of health and even if you are in the process of slimming that you do not miss the wine for the following reasons:


  • In wine we find a very special substance Proanthocyanidins, powerful antioxidants that help combat free radicals, protect and strengthen the immune system, and are great for our cardiovascular system.
  • We also find resveratrol, this molecule protects our cells in a quite wide range of diseases preventing inflammatory processes in our body and seems to be especially effective in trauma resulting from strokes. There is also talk of its preventive effect in age-related diseases such as Alzheimer's and Parkinson's.
  • Another very important thing resveratrol to this day is the "miracle" molecule that most slows aging.
  • It contains polyphenols and flavonoids that are also potent antioxidants that carry us against cardiovascular disease and cancer.


LOWER RATE OF ABDOMINAL OBESITY


Eating a diet derived from the Mediterranean diet is associated with reducing abdominal obesity, which you should be more concerned about, not aesthetically but by what really may be manifesting, a waist circumference above 88 cm in women and 102 cm in men warn us first of obesity and second to be more prone to develop cardiovascular diseases.

Multiple studies have shown that you can avoid up to 30% of the risk of developing type II diabetes by following the Mediterranean diet to lose weight, respecting the rations and regular consumption of food offered by the pyramid of healthy eating.

WHAT DOCTORS SAY ABOUT THE MEDITERRANEAN DIET TO LOSE WEIGHT


In 2012 a study was carried out and it was found that people who regularly followed a Mediterranean diet obtained a good score in a study related to "Health-Related Quality of Life (HRQOL) the quality of life of people, including variables such as physical and mental health, and it was demonstrated that the Mediterranean diet contributed to improving people's quality of life.

To make a Mediterranean diet to lose weight without sweat marks a before and after in the health and motivation of each person, so today I invite you that if you have a few kilos of more, and want to recover your ideal weight follow this diet, because not only will you lose weight in a balanced way, also gain health, beauty, self-esteem and a longer life.

THE MEDITERRANEAN DIET AND THE FOOD PYRAMID


Planning the purchase is essential to carry out the Mediterranean diet to lose weight correctly, and it is also important to follow the advice of the healthy eating pyramid taking into account the food of:


  • Occasional consumption
  • Daily consumption
  • Rations per day
  • Consumption according to our physical activity

As the Mediterranean diet is characterized by the fact that you can eat all kinds of food, it is better to organize your basket so that you do not miss any and carry it out taking into account and following the nutritional pyramid which recommends us:

1. Eat daily: in the Mediterranean diet to lose weight you should eat cereals, if they are better whole grain, five servings of fruits and vegetables, a liter and a half of water, do not add sugar to coffee infusions or drink packaged juices, change them for water or natural fruit juice, dairy products should be low in fat, can be semi-skimmed, a tablespoon of extra virgin olive oil raw, dressings such as onion, garlic, parsley, pepper or wine and even beer in always healthy amounts. (moderate)

2. Products to be taken weekly: animal and vegetable protein, such as eggs, fish, lean meats, processed meat (sausages), legumes and potatoes.

The foods corresponding to the second step should be on the plate, but not be the most abundant food on it, this means that although protein is important, it should only occupy between 10-15% of the total calories of the diet per day, therefore the plate should contain more than half of it with vegetables and only a little protein (almost what represents the palm of your hand).

3. Occasional foods: found at the top or peak of the nutritional pyramid indicates that they are foods that should be consumed "occasionally" such as sugar, sweets, cakes, box juices, soft drinks, butter, croissant, alcohol etc..

RECOMMENDATIONS



  • Eating every three or four hours
  • Have 5 meals a day
  • Moderate rations
  • Limit one day a week to the consumption of occasional foods at the top of the pyramid, enjoy it with family and friends.
  • Daily physical activity


FRUITS AND VEGETABLES IN THE MEDITERRANEAN DIET TO LOSE WEIGHT


The Mediterranean diet to lose weight avoids obesity and cardiovascular diseases, is allied to prevent diabetes, prevents premature aging of cells, prevents the onset of breast cancer and colon, and moderate wine intake also prevents cardiovascular diseases, for all these reasons do not hesitate to include this diet to your life to thin!

But also another important pillar of the Mediterranean diet to lose weight are fruits and vegetables, in the summer in Spain we have the largest variety of fruits throughout the year, and the best news is that we can eat them all! include them in our daily menu will give us a lot of gua, very few calories, fiber and a lot of satiety. In addition to this, fruits and vegetables are not only important for what they give us and because they help to control weight, they also have the ability to improve our intestinal microbiota, depending on what we eat there are bacteria that grow in our intestine and help us digest food better and this can change our weight!

Remember that it is important to wash the fruit very well, and eat it with the skin, where we have all the fiber of the fruits.

EXAMPLE OF 7-DAY MEDITERRANEAN DIET MEAL PLAN TO LOSE WEIGHT


MONDAY

Breakfast: Semi-skimmed milk, wholemeal bread with cooked ham, one kiwi

Snack: Fruit piece with 4 walnuts

Lunch: Grilled salmon with sauteed quinoa spinach, fresh cheese dessert

Snack: skimmed yogurt

Dinner: Cod omelette with tomato salad, canons and cucumber.

TUESDAY

Breakfast: skim milk with whole grains, natural orange juice

Snack: whole wheat bread with turkey and fresh cheese

Lunch: gazpacho soup plus roast chicken with vegetables

Snack: bowl of strawberries with 4 nuts

Dinner: Nice salad with vegetables, dessert some custard

WEDNESDAY

Breakfast: Skimmed milk with oatmeal and a piece of fruit

Snack: skimmed yogurt with 1 pear

Lunch: pork tenderloin with broccoli and salad

Snack: 2 kiwis

Dinner: Galician-style octopus with avocado and tomato salad

THURSDAY

Breakfast: skimmed milk with whole grains, natural orange juice

Snack: Whole-wheat mini sandwich with fresh cheese

Lunch: Grilled chicken breast with noodle soup, dessert an apple

Snack: skimmed yogurt with 1 mandarin

Dinner: Anchovies with salad of olives, rocket, tomato, endives and palm hearts.

FRIDAY

Breakfast: skimmed milk with whole grains, natural orange juice

Snack: Fruit piece with 4 walnuts

Lunch: Hake stewed in green sauce (peas) with boiled potato, a fruit

Snack: Skimmed yogurt with chia seeds

Dinner: Courgette puree with hard-boiled egg, dessert a tangerine

SATURDAY

Breakfast: Orange juice and crunchy crackers of seeds and oats with fresh cheese.

Snack: Glass of milk with wholemeal bread sandwich with avocado and tomato.

Lunch: Salted Greek yogurt, zucchini and feta cheese cake. Apricots

Snack: Bowl of milk with fresh cherries, oats and sunflower seeds.

Dinner: Turkey brochettes and yogurt tomatoes with Sicilian aubergines. Watermelon

SAUNDAY

Breakfast: Bowl of milk with oats, chopped peaches, raisins and flax seeds.

Snack: Peanut butter and strawberry jam shake

Lunch: Warm salmon and potato salad with fresh herbs. Banana.

Snack: Tea or coffee with toast and fresh cheese.

Dinner: Cauliflower couscous salad with marinated prawns and avocado. Plums.

7-Day Mediterranean Diet Meal Plan an Excellent Diet To Lose Weight


This menu of Mediterranean diet to lose weight meets all the requirements of this diet, is varied, balanced and includes all food groups. It is important that you remember to make a healthy shopping basket and that you include the physical exercise in your life, you will see how little by little arrive the good changes that will be noticed in your body and in your mind, to lose weight with this diet is very easy! to eat and to maintain the full stomach will do that this task become an accomplished objective!