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.

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.


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!

Drinking a Cup of Coffee a Day Can Help You Lose Weight

According to experts a cup of coffee a day stimulates the so-called "brown fat", a mechanism that gives battle to fats.

Having a cup of coffee a day can help you lose weight: it's a discovery made by scientists at the University of Nottingham, so if you're a coffee lover this news will add a lot of extra points to your favorite drink.

According to experts a cup of coffee a day stimulates the so-called "brown fat", which is nothing more than a mechanism that gives the battle to fats and, if that were not enough, would be essential to combat obesity and diabetes.

The research was published by Scientific Reports and is one of the first to be conducted in humans to determine which components could directly and favorably impact the functions of brown fat, an element that is indispensable to burn calories and convert them into energy.

The so-called brown adipose tissue, commonly known as brown fat, is present in humans and other mammalian species.

Although it was believed to be present only in infants and mammals that tend to hibernate, it was recently determined that adults may also have this compound whose function is to generate heat by burning calories.

In contrast, white fat is the result of excessive calorie storage.

Those who are blessed with a lower body mass index (BMI) are those who have more brown fat.

According to Michael Symonds, of the University of Nottingham School of Medicine, who was part of the study team, brown fat generates heat by burning fat and sugar regularly in response to cold.

So raising its activity generates better control of blood sugar and fat, so when you burn extra calories you lose weight.

SEE ALSO: 5 Foods That Burn Fat

The team of researchers studied stem cells to determine if this delicious drink would help stimulate so-called brown fat. Thus, they managed to stimulate the ideal dose and then began to test it in humans to find out if the results were positive.

The technique used to draw their conclusion was the so-called "thermal image," by which they identified brown fat and measured its ability to generate heat.

In this way they identified positive results. They now concentrate on whether caffeine, the main ingredient of coffee, acts as a stimulus or whether it contains another component that helps to stimulate brown fat.

They also analyze caffeine supplements to determine if they respond in the same way. You may have wondered how many cups of coffee a day are safe for health? Here's what we tell you.

Going out for coffee is the most popular plan for the first date, so don't hesitate to accept, since the benefits can be more than you imagine: you lose weight and, at the same time, you find love.

Most Common Mistakes When Making a Diet To Lose Weight

Losing weight is not an easy thing, much less with a diet that makes us suffer or we do not see any results, can be a little frustrating, but what if the problem is in our habits? This time we'll give you 4 reasons why you keep gaining weight, even if you go on a diet.

1. Drinking drinks

Soft drinks, juices, teas, among others, provide calories for their high sugar content, to avoid it is advisable only to drink water, try to drink enough during the day to stay hydrated and your body removes all waste from your body.

Alcohol also falls into this category, as it is one of the products that provide more empty calories, ie provide 7 kcal per gram of alcohol and without nutrients, so the only thing these drinks will do is increase your weight.

2. Don't eat

This habit is very common for those looking to lose weight, not eating will burn your body fewer calories, because it will keep them from reserves if you do not eat any food for a while.

Another factor is not eating at the right times, because hunger will gather and when the time comes to feed yourself you will want more. The best thing in this case is simply to have three to four meals a day, the most forceful as lunch should always be, the rest you can ration depending on the activity you will do, if it is intense, more food and if it requires little effort, less.

3. Do not exercise

Like diet, exercise is a very important point to lose weight, if you do not supplement your diet with physical activity, it will be very difficult to see results quickly, and exercise can help you lose weight by improving your metabolism and increasing muscle mass.

4. Not getting enough sleep

Sleeping has always been very important for overall health, according to the study called "Metabolic Effects of Sleep Disruption, Links to Obesity and Diabetes. The lack of sleep is related to weight gain, because when you rest the body releases hormones that make the opposite effect to fattening and also burn fat.

Revealing yourself will also influence the motivation to exercise, so it is very necessary to sleep 8 hours a day.

RELATED: Example of Keto Diet Menu for Beginners

These are some of the factors that could affect your diet, but anyway you must consider others such as genetics or health problems associated with weight gain, an example of this is the thyroid. In the case of not seeing results, the recommendation is to go to a specialist to help you discover the background of the problem.

It's Harder for Shorties To Lose Weight, Says Specialist

According to the Association of Medicine for Obesity for shorties is more difficult to lose weight, here we explain why.

It's harder for shorties to lose weight because their metabolisms are slower, said Craig Primack, president of the Obesity Medicine Association. We know, it sounds sad, but it's real.

As if that weren't enough, when a woman gains weight, even if it's a couple of pounds, it's more noticeable than a tall one. In addition, they can lose weight very easily, while the short ones have to "kill themselves" to achieve that goal.

The specialist explained that a woman of average height has a basal metabolic rate of 1,400 calories per day, which means that if she remains immobile for 24 hours they will burn that amount of calories.

However, in those that are less than 5 feet that rate is only 1200 calories; in contrast to the high ones, that is to say, those that have a greater size to the one referred to above are capable of burning up to 1750 calories per day.

In simple words, the specialist's words mean that the smaller your body is, the less energy it needs and that's why it burns less, which is why losing weight is complicated.

Obviously this is bad news, however, what you must do to make the diet work is to eat according to your needs, for which, ideally, you should visit a nutritionist who designs a feeding plan for you.

But not everything is bad, because there is also a study that states that shopping helps you lose weight.

We suggest you exercise. Running is a good way to speed up your metabolism and burn fat, ideally combined with a little gym to build lean muscles.

You should also increase your intake of vitamins, minerals, and fiber.

Remember that health is beauty, so take care of yourself. To help you in the process we share these tricks to lose 10 pounds in a month.

5 Happy Healthy Smoothies for Breakfast

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.

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

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

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

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 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

I hope you find this information useful.

Can You Drink Alcohol on The Keto Diet?

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 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.

Example of Keto Diet Menu for Beginners

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.

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

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

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

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

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

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

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.

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.

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.

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.

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.

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.