5 citrus waters that help you lose weight

5 citrus waters that help you lose weight

December 21, 2021

There is no magic formula that can help burn fat overnight

thanks to their properties, they can help increase energy expenditure and therefore lose weight

5 citrus glasses of water

Citrus waters: grapefruit

One serving of grapefruit (150 grams) provides just 43 calories and good amounts of fibre, calcium, iron and folic acid which help prevent constipation and other digestive problems.

It also has a high concentration of vitamin C and antioxidants that promote the oxidation of fats and give a feeling of satiety.

Ingredients

• 1 grapefruit
• 1 bunch of watercress
• ½ glass of water

Preparation

• Put a peeled, seedless grapefruit in the blender, along with a bunch of watercress and half a glass of water.
• Work all the ingredients until they are well integrated, add the ice and enjoy.

Lime

composed of 94% water and provides only 17 calories per 100 grams.

contains flavonoids, which improve the functions of the digestive system.

Take advantage of the benefits of lime by preparing a non-alcoholic cocktail "Shirley Temple" (in honour of the child actress and later US diplomat)

Ingredients

• 35 ml of grenadine
• 14 ml of lime and lemon juice
• 85 millilitres of water
• 2 cherries
• Ice to taste

Preparation

• Mix all the ingredients in a large glass, shake and decorate with cherries. Add ice to taste and enjoy at any time of day.

Tangerine

a large number of antioxidants that help improve digestion and the body's ability to lose weight.

To reap the benefits and enhance the effects, you can prepare this drink with tangerine and green tea.

Ingredients

• 200 ml of tangerine juice
• 50 ml of green tea
• Ice to taste

Preparation

• Prepare the green tea infusion. When it has rested for 5 minutes, mix it with the tangerine juice. Add ice before serving and garnish with a mandarin wedge.

Orange

helps reduce blood cholesterol (LDL) levels.

Ingredients

• ½ litre of cold water
• ½ litre of orange juice
• 250 ml of cranberry juice
• 100 ml of lemon juice

Preparation

• In a large jug pour the three juices and water and, after mixing, serve with ice to taste.

Strawberry

on the list of foods that provide the most vitamin C

it has high antioxidant power and a large amount of dietary fibre. One cup provides only 46 calories.

Ingredients

• Blueberry juice
• 1.8 l of water
• 200 g of strawberries
• 20 ml of yellow lemon juice
• Mint leaves
• Ice to taste

Instructions

• Blend all the ingredients in the blender.
• Enjoy this citrus water three times a day and add a few mint leaves for a more refreshing touch.

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Diets for healthy weight loss

Diets for healthy weight loss

December 21, 2021

Although several diets allow you to lose weight healthily, it is always best to check each case individually with the help of a nutritionist. Only in this way will it be possible to obtain a diet designed according to individual needs.

The most famous diets are not always the most sustainable in the medium and long term, or they are completely harmful to health. For this reason, in today's article, we present 3 diets to lose weight in a healthy way, whose sustainability is guaranteed.

In the next few lines, we will go into detail on these diets currently considered healthy. Take note!

3 diets for healthy weight loss

Following a correct diet is essential for achieving a healthy and balanced weight. In this sense, it is advisable to follow diets that guarantee the supply of all nutrients. Furthermore, as a study published in the Journal of Research in Medical Sciences reports, it is equally important to reduce calorie intake.

The nutritional and energy requirements of each individual, however, vary according to age, lifestyle, and state of health. Therefore, even if in the next few lines we present 3 slimming diets currently considered among the healthiest, it is advisable to consult a nutritionist, who will help you choose the diet that best suits your needs.

1. Ketogenic diet

Although this diet has been the subject of controversy in the past, it is currently considered one of the best options for weight loss. The above is supported by research published in the International Journal of Environmental Research and Public Health.

The mechanism is simple: minimize carbohydrates. It is a diet that does not limit quantities, but only a certain group of foods. Being able to eat without limits in terms of volume makes it easier to follow her.

The difficulty lies above all in the first weeks, during which you can run into a sort of sugar withdrawal syndrome, which is eliminated. However, once this effect disappears and if the diet is well planned, following it becomes easier.

It is a diet that is absolutely safe for health in both the medium and long term, as long as the recommended daily amounts of protein are not exceeded: 0.8 g / kg of body weight. Some changes make it easier to use, such as limiting carbohydrates from a certain time of day.

The ketogenic diet aims to minimize carbohydrates. For this reason, it is currently one of the most popular diets for weight loss.

The ketogenic diet aims to minimize carbohydrates. For this reason, it is currently one of the most popular diets for weight loss.

2. Intermittent fasting between diets for healthy weight loss

It consists of alternating long periods of fasting (at least 16 hours) with others in which food intake is allowed. According to a review published in the Annual Review of Nutrition, intermittent fasting is good for health in the medium and long term, as it promotes weight loss and can also improve metabolic health.

Thanks to the hormonal system, which regulates the appetite hormone (ghrelin) immediately after waking up, it is easy to follow. A useful strategy is to drink coffee on an empty stomach to induce satiety and make the fasting period more bearable.

To maximize results, it can be paired with a ketogenic diet or a carb restriction from a certain hour onwards. There are several protocols, but the least restrictive and which works best is 16: 8, which involves skipping breakfast or dinner. Others provide for a full day of fasting every 2 or 3 days.

3. Diet of the sea

It is a version of the Mediterranean diet that prefers the consumption of fish over meat, according to a study published in BMC Public Health. It does not include the consumption of bread as an accompaniment, nor of wine as a "heart-healthy" drink.

It is a common diet in the Nordic countries and guarantees adequate levels of vitamin D thanks to the consumption of oily fish and dairy products. Vegetables are an indispensable element and carbohydrates do not form the basis of the food pyramid. As fats, mainly oils and nuts are used, although it is also possible to include avocado.

To improve results, you can combine it with intermittent fasting. Plus, it's a heart-healthy diet. It is important to vary the type of fruit and vegetables, as well as the type of fish (preferring the blue one to the white one).

The advantage of this type of diet is that it is a variant of the Mediterranean diet. Therefore, it is simpler to follow.

The advantage of this type of diet is that it is a variant of the Mediterranean diet. Therefore, it is simpler to follow.

3 diets to lose weight in a healthy way: which is the best?

Of these 3 diets, probably the most difficult to follow is the ketogenic diet. In our country, the use of bread as an accompaniment and the consumption of carbohydrates is quite frequent. Consequently, limiting its consumption can generate some initial rejection. Also, during the first few days, you may experience episodes of fatigue until you get used to ketosis.

The sea diet can therefore be the most practical and easy to follow alternative. It bears a reasonable resemblance to the Mediterranean diet, except the increased consumption of fish and the lesser importance given to cereals. On the other hand, it greatly reduces alcohol consumption, which is a more than effective weight loss

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How many calories do our bodies need? Is it necessary to count them?

How many calories do our bodies need? Is it necessary to count them?

November 27, 2021

In the daily diet or when resorting to a weight loss diet, the typical question usually arises: how many calories do you need per day? So let's see how to determine the quantity needed.

It should be noted that current nutritional trends downplay the importance of counting total calories. Instead they focus on other metrics like metabolic health or food combinations.

Basal metabolic rate and calories as a unit of measurement

To begin, we must first understand the principle of basal metabolism or TMB. This concept refers to the amount of calories the body burns, even at rest.

A calorie is the amount of heat needed to raise the temperature of a liter of water by one degree at normal atmospheric pressure. In reality, it is a disused unit of energy within the system of units of measurement. Its use today is reserved for the field of nutrition, where it allows us to express the energetic power of food.

In nutrition, what we actually count are kilocalories - 1 kcal = 1000 calories - although they are commonly referred to as calories.

Counting the kilocalories of a food allows us to know how much energy we have ingested and if this will be enough to keep us alive.

The energy that living beings need to live is obtained from the macronutrients provided by food, although it must be taken into account that each food provides different quantities.

The body uses its energy, in the form of kilocalories, to warm up, to keep itself alive and also to carry out physical or mental activity. The sum of all these expenditures equals the total energy demand.

How are calories used?

The energy that the body needs during the day is used in the following aspects:

Basal metabolism

It refers to the minimum calorie consumption that a living organism needs to complete its basic vital activities. It can be estimated using the Harris Benedict formula, according to a study published in Clinical Nutrition, which takes into account data such as weight, gender and age.

Cell growth and renewal

Cell regeneration, like the creation and renewal of tissues, requires energy to be produced properly.

Physical activity

It is the consumption of calories necessary to carry out the different activities and is classified into minimal, moderate and intense activity.

Stressful situations

Like a disease or surgery. Even the stress itself, in the central nervous system, may affect energy expenditure.

How many calories do our bodies need every day?

To have a good energy balance and not lose or gain weight,  we must introduce the same calories we consume every day. This way we will have the energy needed to sleep, digest, circulate blood in the arteries or breathe.

With food we give the body the amount of calories it needs to function properly, through the right amount of carbohydrates, proteins , fats and water, which are present in the different foods we consume every day.

It is very important to note that although a standard number of calories is often suggested for adults, these are determined by many factors. Needs may vary based on:

• Sex
• Age.
• Daily activities.

To find out how many calories our body needs per day, we first need to calculate our basal metabolic rate. This represents about 60% - 70% of the total calories that the body spends on a daily basis and which, therefore, we must provide for it to live and enjoy good health.

Calculation of basal metabolic rate

As mentioned, several factors are considered to calculate the basal metabolic rate such as:

• Sex
• Age.
• Height.
• Weight.

Although there are several formulas for obtaining this value, a very reliable and precise equation has been established by Harris Benedict. According to an article published in Clinical Nutrition ESPEN , it has the following formula:

Men: TMB = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) +5

Women: TMB = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

Since this rate only shows us the minimum consumption of the body at rest, it is now necessary to calculate the energy expenditure based on the lifestyle. This is because the expenditure of a person who spends eight hours sitting in the office will not be the same as that of an athlete who trains two hours a day.

A quick and easy way to calculate the daily calories you need is to multiply your weight by 15. This will give you the number of calories needed to maintain your current weight.

It's not just calories that count

Although many experts still focus on calculating calories in weight loss diets, the truth is that without this method, good results can be achieved.

It should be noted that it will be essential to propose a good combination of foods, along with practicing physical exercise on a regular basis. The latter has proven to be one of the best tools for improving body composition and solving metabolic inefficiencies .

Calories have been and are the units by which the energy needed and consumed by the body is measured. They allow you to make an estimate of the subject's needs, although this estimate is not a precise calculation. In short, calories are useful for planning adequate diets, but they are not the only factor to consider.

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Creamy Avocado Soup: An Easy Recipe

Creamy Avocado Soup: An Easy Recipe

November 18, 2021

We show you how to make a dish full of high quality essential nutrients that you will love. It's creamy avocado soup, a good way to include unsaturated fats in your diet. Plus, it's a very simple preparation, it won't take long to get a fantastic result.

Fat intake is essential when the goal is to safeguard health. These nutrients have been demonized for many years, but today they are known to be important for optimal functioning of the body. Only trans-type lipids should be avoided, as they have inflammatory characteristics.

Benefits of avocado

Avocado can be found in the supermarket at any time of the year. To experience its positive effects it must be included in a balanced and varied diet.

Improve cardiovascular health

Avocado is a source of omega 3 fatty acids. These nutrients are capable of reducing inflammation, which facilitates the functioning of the organs and systems of the body. It should be borne in mind that inflammatory mechanisms are often the basis of many chronic and complex life-threatening diseases.

According to research published in the International Journal of Molecular Sciences , it is essential to ensure a regular intake of omega 3 lipids to reduce the incidence of cardiovascular disease. These nutrients prevent the development of atheromic plaques which could lead to circulatory disorders.

However, it is essential to ensure that your intake of omega 3 and omega 6 is balanced. This is achieved by increasing the presence of oily fruits and extra virgin olive oil in the diet. Even oily fish helps. This keeps inflammation under control, a necessary process, but not to be over-promoted.

Stimulates muscle recovery

Athletes need a higher intake of omega 3 fatty acids, especially when they suffer a muscle type injury. Effective control of inflammation on these occasions can improve the body's response. A study published in the journal Nutrients demonstrates that more efficient regeneration is achieved .

The ideal would be to achieve a daily intake of at least 4 grams of these nutrients. For this, it may also be necessary to resort to integration; or you can include avocado and oily fish in your regular diet.

However, simply taking fatty acids will not be enough. This strategy will have to be accompanied by an adequate consumption of proteins. These are the nutrients responsible for building muscle tissue. It is the only way to achieve optimal recovery by reducing the risk of relapse in subsequent events.

Prevents the development of chronic diseases

Avocado isn't just useful when it comes to preventing cardiovascular disease. Contains a significant dose of vitamin E , a nutrient with antioxidant potential. This element helps neutralize the formation of free radicals and their accumulation in the tissues.

In this way, inefficiencies in the functioning of organs and mutations due to cell replication are prevented. In the medium term, there is a lower incidence of various chronic and complex diseases, according to a study published in the International Journal of Molecular Sciences . Specifically, vitamin E protects against neurodegenerative disorders.

Ingredients for the creamy avocado soup

To make a tasty creamy avocado soup you will need the following ingredients:

• 1 tablespoon of butter.
• 1/2 cup finely chopped onion.
• 1 clove of garlic, finely chopped.
• 4 cups of chicken broth.
• 2 ripe avocados, peeled and crushed.
• 1 teaspoon of lemon juice.
• 2 cups of cream.
• 1/4 teaspoon of ground cumin.
• Salt and pepper.
• Chopped fresh cilantro.

Keep in mind that you can buy ready-made chicken broth or make it at home. The latter option is the best, as you will get a tastier result and without any additives inside. However, you can always buy the product at the supermarket to save time.

As for avocados, it is essential that they are well ripe for the consistency to be adequate. They should be a bit soft to the touch. Always try to buy this organic product, as it has much higher organoleptic characteristics, even if it is a little more expensive.

Preparation

1. Heat the butter in a medium saucepan over low heat to prevent burning.
2. Once the butter has melted, add the finely chopped onion and cook for about 3 minutes , until it starts to turn transparent.
3. Then add the garlic and, after 30 seconds, the chicken broth with lemon juice.
4. Mix well and add the well-crushed avocado pulp. The goal is to bring it to a boil. When this happens, lower the heat and continue cooking for at least 7 minutes.
5. After this time, put the contents of the pan in the blender and blend until you get a fine and homogeneous result.
6. Return everything to the saucepan and add the cream, cumin, salt and pepper.
7. Re-light the heat on medium power for another 5 minutes .
8. Before serving, sprinkle the soup with finely chopped coriander. It is very good when eaten hot.

How to accompany creamy avocado soup?

Keep in mind that creamy avocado soup works well as a first course, but it must be accompanied by some other preparation to get an optimal supply of nutrients.

In general, avocado soup is considered to be a very protein-deficient preparation. For this reason, the best thing would be to accompany it with a second course of meat or fish, in order to ensure compliance with nutritional needs.

Don't forget that creamy avocado soup can be stored well in the refrigerator. Of course, it is important that it remains covered so that its organoleptic characteristics are not altered. It can be stored without major problems for a couple of days. Before consuming it, heat it slightly in the microwave and that's it.

Make a creamy avocado soup

As you've seen, it's really easy to make creamy avocado soup to improve your dietary intake of omega 3 fatty acids. These nutrients have a high quality and are necessary to ensure good control of inflammatory processes. Otherwise, complex and chronic pathologies could arise in the medium term.

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What does the delta diet consist of?

What does the delta diet consist of?

October 31, 2021

The delta diet has very little, if any, influence on the pH of the body. What is it and what are its positive effects?

The delta diet is a weight loss and health improvement program based on the need to balance the body's pH. In this article we will tell you in detail what it consists of, as well as the method for its preparation. However, it is important to point out that it does not enjoy the support of scientific evidence.

The first thing to clarify is that a good diet is based on the predominance of fresh food over ultra-processed industrial products. It is difficult to question this principle, no matter what diet we talk about. With this in mind, there are several ways to create a successful meal plan in terms of adherence, weight loss, and health improvement.

The delta diet promises to vary the pH

As we stated earlier, the delta diet aims to achieve greater alkalinity in the body through the consumption of foods that have a basic pH.

However, according to a study published in the Journal of Renal Nutrition , the kidneys are very efficiently responsible for maintaining acid-base homeostasis. There is no evidence that the delta diet can have a significant impact on this process, at least as far as blood pH is concerned.

Despite this, it is true that we can obtain a variation in the acidity of the urine by making significant changes in the diet. Just consider that the overall health effects of this effect are unclear.

Therefore, the delta diet starts from a wrong premise. This does not mean, however, that it is not beneficial to health. In fact, its advantage lies in the combination of foods.

Prioritize the consumption of fresh food

One of the pillars of the delta diet is the need to eat fresh foods as opposed to ultra-processed ones, something absolutely beneficial to health. In this way, it is possible to reduce the intake of simple sugars and trans fats, which are able to negatively affect the functioning of the metabolism and health, according to research published in the journal Pediatric Obesity .

By eating fresh food, we ensure the right amount of vitamins, minerals and phytonutrients. All of these are necessary for the physiology of the human body to develop properly, without alterations.

Therefore, one of the main guidelines of the delta diet is to avoid sweets, fast foods and high-glycemic carbohydrates, such as refined flours and industrially prepared meals.

Simmer food

Another positive aspect of the delta diet is its stance on cooking methods. The delta diet recommends low temperature heat treatments in order to avoid the formation of trans fatty acids and toxic compounds such as acrylamide.

According to research published in the European Journal of Epidemiology , regular acrylamide intake could be linked to an increased risk of developing ovarian cancer in genetically predisposed women.

Likewise, this feeding method also defends the need to limit the consumption of food additives. Many of them have not shown healthiness in the medium and long term, so the most appropriate thing is to be cautious in this regard.

The delta diet can be protein deficient

Despite the benefits mentioned, it should be noted that the delta diet is susceptible to a protein deficiency. This happens because most foods of animal origin are considered acidic, so he suggests limiting their consumption. As a result, muscle function and mass could be put at risk in the medium term.

Likewise, vitamin B12 and iron deficiencies can occur if the meat intake is not adequate. This can lead to health problems such as anemia .

The delta diet, a wrong principle with a better result

As we have seen, the delta diet is based on a misconception, as the pH of the human body cannot be significantly altered.

However, this does not mean that his approach does not have positive effects, although it does present the risk of not meeting the needs for proteins and some micronutrients. Therefore, before adopting it, we recommend that you consult a professional.

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7 benefits of carambola to include fruit in your diet

7 benefits of carambola to include fruit in your diet

October 16, 2021

Carambola is a fruit originally from India introduced in Brazil in 1817. The fruit comes from a small tree, the carambola, and contains several beneficial properties for health. The benefits of this food and understand the ideal amount of consumption and contraindications.

7 benefits of carambola that will encourage you to consume this fruit

To begin with, the professional explained in more detail the health benefits of carambola. Check out:

• Controls cholesterol: 

Izabella explained that the fruit helps reduce the absorption of fat from food. Thus, it controls total cholesterol and helps reduce bad cholesterol (LDL);

• It helps to prevent diabetes: 

“because it has enough fiber, it reduces the absorption of carbohydrates from other foods, having a hypoglycemic action”, said the nutritionist;

• It improves intestinal functioning: 

the professional explained that “due to the amount of fibers in the carambola and because it has prebiotic action, this strengthens the beneficial bacteria to the body, improving intestinal transit”;

• It can help with colds and flu: 

Izabella also said that carambola is rich in vitamin C, so it reduces these infections in the body and strengthens the immune system;

• It favors weight loss: 

as it is a fruit that has few calories, with plenty of fiber and water, it generates satiety, helping in the weight loss process;

• It helps to control blood pressure: 

according to the nutritionist, "because it has a hypotensive action, it regulates blood pressure and contributes to blood pressure control";

Prevents the formation of tumors and some cancers: in addition to all the benefits already mentioned, Izabella added that star fruit also has antioxidant properties, which improve immunity and help prevent tumors.

This food is beneficial for health, but be aware of excesses: according to the nutritionist, the ideal amount for consumption is one carambola a day.

Is the carambola bad?

Despite having several benefits, but “star fruit is bad for people with kidney problems, because it contains caramboxin (a toxic substance). So, those who have changes in the kidney, have difficulty eliminating this substance, and may have symptoms such as hiccups, vomiting, mental confusion, seizures and may even lead to death”.

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