Weight loss

Does the Dukan Diet Work for Patients With Obesity?

The problem of the Dukan diet is its generality, since it does not take into account the particularities of the patient. So, it is more normal that you do not have the same result in different people. You’ve probably heard of the “miraculous” diet Dukan, chosen by many Hollywood artists. This is the favorite of those who want to lose weight without much effort. In fact, for example, it does not require exercise and you eat almost what you want. However, those who have investigated this method of the French doctor Pierre Dukan indicate that it does not work in 80% of people who practice it, especially in those who have obesity. Learn more information in this article.

The Supposed Success of the Dukan System

This doctor has released several books on his miraculous diet and they are all a success. In Spain, for example, its three publications are best-sellers with more than half a million sales. As the commotion for this plan to lose weight did not go unnoticed by anyone, from the Spanish Agency for Food Safety and Nutrition (AESAN) an investigation was carried out. This showed that Dr. Dukan’s method “is fraudulent, illegal, it does not serve to lose weight and it is a great risk for those who practice it”. A good number of people have started this diet after seeing the effects it has had on the actress Penélope Cruz after giving birth to her son. In addition, it was also supposedly followed by the mother of the future Queen of England Kate Middleton.

Can the Dukan Diet be used for Obese?

Some indicate that it is perfect for those who suffer from obesity and others that is only for those who want to get rid of extra pounds. Moreover, the method promises lasting effects (for life). However, there are many researchers who have unmasked this supposed miraculous technique. One of the studies that serve to understand why this diet does not work was done by a group of Dr. Dukan coterráneo. In this, a survey was carried out among 5,000 people who practiced the diet. Although most of them indicated that at the beginning the method served them, later:

  • 35% regained the lost weight after a year or less.
  • 48% returned to the initial weight after one year.
  • 64% of respondents had more weight than when they started, after two years of treatment.
  • 70% exceeded the weight of the beginning at 3 years.
  • 80% of those consulted weighed equal or more than when starting 4 years earlier.

What Consequences can the Dukan Diet Bring?

One of the maxims that revolve around this method is that “if you do not get the expected results it is because of your lack of commitment”. That is, it is the patient’s fault, not the method. This has been possible to conclude the answers of the respondents. 60% of them said that “they did not lose weight because they ate much more than was allowed”, “they did not respect the first phases of the diet”, “one day a week they ate something they should not”, etc. This feeling of guilt is one of the psychological consequences associated with the Dukan diet, but it is not the only one. “Dukanian” patients have also suffered from depressive symptoms and a decrease in self-esteem. This is because one day they look in the mirror and have a beautiful body. However, within a few weeks everything is as before, or much worse. It is also worth saying that Pierre Dukan himself has stated that, for him, people with a few extra kilos are sick, not to mention the obese.

The World Health Organization declared something similar in 1997. This described obesity as a chronic disease, although incontinuous. This nutritionist treats all those who are not thin equally, on the basis that they have problems. It is estimated that patients with obesity and overweight have been able to reduce, using this Dukan diet, an average of 2 kilos at the end of the first month. However, it is not a significant amount if we take into account the food imbalances to which we expose ourselves.

So, is it Really the Best Diet?

Given the above,

“It can be concluded that there are more effective and healthy plans that can be followed to obtain better results”.

With eating less flours, sugars and fats, increase the intake of fruits and vegetables, exercise and avoid certain habits such as smoking or drinking alcohol, we can lose weight. It is not necessary to resort to such drastic treatments. In addition, these tend to have a large number of side effects and, above all, a high probability of suffering the so-called “rebound effect”. That is, there are many possibilities to regain weight the few or many kilos lowered.

Among those who are against the Dukan diet and indicate that it is not recommended for any person, whether obese or not, there is a researcher from the University of Navarra. Dr. Silva indicates that this type of method usually contributes little energy and nutrients. Thus, they favor the loss of muscle mass and water more than fat.

How Should a Good Diet Be?

This diet is made by reading a book that is bought even in a supermarket. Therefore, Dr. Dukan is not responsible for analyzing each case in particular. Nor does the corresponding follow-up, as would a nutritionist in a medical center. In addition, there is not much control in relation to the patient’s understanding of diet. What’s more, if that were not enough, the book is somewhat generalized and does not concentrate on a specific group of the population. However, it is clear that not everyone can make the same diet, due to differences in:

  • Age
  • Physical form
  • Overweight
  • Habits and activities
  • Hereditary factors
  • Diseases that can influence the process

Therefore, it is necessary to go to the doctor and analyze other options to eat healthier and at the same time, lose weight, always at the pace of each one.

Vegetable Protein Shakes Helps to Lose Weight and Gain Muscles!

Protein of vegetable origin such as rice, oats, almonds and quinoa do not contain cholesterol, are rich in antioxidants and the body digests them more easily. Vegetable protein shakes are increasingly popular among those who want to lead a healthier life, get a balanced weight and a toned body. Gone are the miracle diets, reduced calories and extreme thinness to make way for other more balanced alternatives. Discover in this article the best ingredients for vegetable protein shakes. Nutritious and delicious preparations that will help us lose weight and gain muscle more easily.

Advantages of Vegetable Protein

Protein is a fundamental part of our diet, along with carbohydrates and fats. However, we must differentiate between protein of animal origin and that of plant origin.

The foods that contain vegetable protein provide us with the following benefits:

  • The vegetable protein is better assimilated in our body.
  • They are rich in fiber, so they favor intestinal transit.
  • They do not raise cholesterol.
  • The fats they contain are unsaturated and, therefore, healthier.
  • They contain less purines.
  • They have a high content of antioxidants.
  • They do not acidify the organism.

Unless we follow a specific diet (vegan, vegetarian, for reasons of health or ideology, etc.) the ideal is to combine animal and vegetable protein, and always choose the best quality. It is important to keep in mind that vegetable protein that is not organic contains pesticides and other chemical substances, while the animal incorporates hormones and antibiotics. For this reason, we recommend always opt for organic food.

Ingredients for Vegetable Protein Shakes

1. Pea

The pea is the only legume that we usually find in the vegetable protein shakes sold today. Its mild flavor and its great digestibility make it the perfect ingredient to combine with fruits and cereals. This legume also acts as”vegetable insulin”. 

“It helps us maintain stable sugar levels and prevent the craving of candy at any time”.

The pea, rich in calcium, iron and magnesium, becomes an excellent protein if we combine it with an integral grain, such as rice or oats.

2. Brown Rice

Brown rice, despite being classified as carbohydrate, stands out for its high protein content. Its mild flavor and low fat content are two more reasons to consume it regularly in our protein shakes. In addition, it is the most economical vegetable protein that we can find.

3. Hemp

Hemp protein is rich in vitamins and minerals. It contains the 9 essential amino acids and omega 3 and omega 6 fatty acids in a perfect balance for our body. The seed of ground hemp, in addition, contains 25% of protein, which places it in one of the highest percentages. Another great advantage of this seed is that, unlike other sources of protein, it is grown in a completely natural way.

4. Almond

Nuts are an excellent source of protein. The almond, in particular, stands out for its high calcium content. Therefore, it is a good alternative to milk drinks and an ideal remedy to prevent tooth and bone problems. It is also rich in vitamins B and E, and minerals such as zinc, copper, selenium or magnesium. In addition, it contains a lot of fiber. Its flavor is delicious and a bit acidic, while its smooth and creamy texture gives a very special touch to any smoothie.

5. Maca

Maca root contains 11% protein and a similar amount of fiber. Its main virtue is that, in addition to providing us with a wide variety of nutrients, it is an excellent source of energy and a powerful natural stimulant and restorative. Maca also regulates hormone levels, increases libido and improves the health of hair, skin and nails.

6. Quinoa

The Quinoa is rich in complete proteins because they contain all the essential amino acids. In addition, its magnesium richness is superior to that of any other cereal or legume. This mineral is essential for good health of the muscles and the nervous system.

7. Oats

Oats do not stand out as having one of the highest levels of protein. However, it is a good vegan source of this and other nutrients. It is rich in vitamins and fiber. In addition, it is a very practical ingredient to give consistency and creaminess to smoothies. Now that you know some sources of vegetable protein, do you dare to compose your own smoothies?

What is FODMAP Diet and What are Benefits of it?

The FODMAP diet vegetables with high content of short-fermented carbohydrates, so it is a great option for those who have problems digesting them correctly. Have you heard about the FODMAP diet? Do not? Do you suffer from problems related to the large intestine, such as gas, abdominal pain, bloating or diarrhea? Then keep reading because this diet could be the solution to your problems.

What is the FODMAP Diet?

The term FODMAP is an abbreviation of “fermentable oligosaccharides, disaccharides, monosaccharides and polyols”. This means that you will eliminate the vegetables with high content of short fermentation carbohydrates from your diet. Although some people may have them among their favorites, not all organisms have the capacity to synthesize them without problem. In particular, this diet is perfect for those who have problems of:

  • Crohn’s disease
  • Ulcerative colitis
  • Irritable bowel

Unlike a large number of extreme diets that seek to lose weight indiscriminately and in record time, without paying attention to health, this diet is very well thought out and designed. In addition, it does not aim to make you lose kilos, but to avoid discomfort in the short and long term.

What are the Foods that Should be Avoided in the FODMAP Diet?

Below we will tell you which foods have some of the FODMAP characteristics and, therefore, you should avoid:

  • Foods high in galacto-oligosaccharides: Legumes.
  • Foods rich in fructo-oligosaccharides: Garlic, rye, wheat and onion.
  • Products high in sorbitol, xylitol and mannitol: Sweeteners and lights.
  • Natural sweeteners for containing fructose: Syrups, honey, jams.
  • Foods with lactose: Milk and its derivatives.

Benefits of the FODMAP Diet

Of course, at first glance, the FODMAP diet seems very restrictive. However, before you pass it, we want you to know the benefits you will get from following it.

1. Reduce the Symptoms of Irritable Bowel Syndrome by up to 76%

According to a study, a large number of people who follow this diet can forget about gas, bloating and stomach pains. In this sense it is important to take into account that many of the foods recommended to eliminate this diet ferment in the intestine. Therefore, you should be judicious when choosing and opt for foods high in fiber that promote intestinal transit. For example, you can consume home-made rice or quinoa instead of commercial wholemeal bread.

2. Reduction of Discomfort in Patients with Crohn’s Disease

A study carried out with 9 people diagnosed with Crohn’s disease determined that the FODMAP diet positively altered the quantity and quality of prebiotics. Of course, studying nine patients is not a determining factor, but it does help to understand the effects that can be achieved. Remember that if you have Crohn’s disease, you will have to adopt healthy changes for life. If you do not want to take this diet for a lifetime because it is very restrictive, you can try to implement it for a few weeks and then incorporate food gradually and without excess. You can repeat the process once a month to rest your body. Just remember to be contante. The fact that you control or avoid a group of foods one day does not mean that you can then eat them indiscriminately, as the effect can be even more painful.

3. Reduce the Symptoms of Chronic Fatigue

All the time you are without energy no matter how much you eat? It has been proved do that by following the diet FODMAP this effect is reduced. This happens because.

“Your body will stop receiving foods that make you spend more energy than you get, especially if we talk about sweeteners”.

Of course, you will continue to consume sugars because fruits are allowed. However, these sugars are natural and generate less fermentation than honeys or synthetics. Remember that the best sugar is the one you get from the whole fruit. This is because it is accompanied by fiber, which reduces glucose peaks and fermentation.

Foods Allowed in the FODMAP Diet

Not all are restrictions on the FODMAP diet. Some of the foods that you can consume are:

  • Any meat and its derivatives provided they are free of fructose and sweeteners.
  • Natural oils
  • Herbs, spices and natural seasonings.
  • Nuts and natural seeds free of preservatives and sweeteners.
  • Complete fruits, not just juice: banana, blackberries, oranges, kiwis, strawberries, melon, tangerines and limes.
  • Natural sweeteners
  • Whole grains: corn, oats, brown rice, quinoa, sorghum and tapioca natural.

Remember that not all diets have the objective of losing weight. Some simply seek to help you lead a healthier life free of physical pain and discomfort.

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Losing Weight with the Mediterranean Diet in a Healthy Way!

The Mediterranean diet excludes harmful fats for our body. It is based on carrying certain eating habits and eating healthy foods. It is true that there are many types of diet. Maybe too many. But experts tell us that we should look for those that are healthier, those that in addition to helping us lose weight, provide us with the essential nutrients. The Mediterranean diet stands out as an excellent option that you cannot miss. The Mediterranean diet is rich in proteins, fiber, omega 3, whole grains, minerals, vitamins and, what is more important; there are hardly any fats, flours and industrial sugars. Let’s see it in detail.

Why can the Mediterranean Diet help me Lose Weight?

  • In the first place we have to say that the Mediterranean diet does not respond directly to a method to lose weight in the strict sense. It is about maintaining very healthy eating habits where, thanks to its components and habits, we will regulate our weight, excluding everything that can cause us to get fat, or even get sick. Nutritionists tell us that with it, we can lose a kilo a week.
  • By this we mean that the Mediterranean diet is beneficial not only for us, but also for the whole family. In it, the basic principles of the food pyramid recommended by the WHO (World Health Organization) are met.
  • The benefits of the Mediterranean diet lie in its excellent contribution of healthy fats, only monounsaturated from olive oil, and fatty acids such as Omega 6.
  • It excludes animal protein, as well as red meat.
  • It is the diet richest in antioxidants: fruits, nuts, vegetables and legumes…
  • Excellent fiber contribution.
  • Thanks to the Mediterranean diet we can reduce our blood cholesterol, protect ourselves from cardiovascular diseases and take care of our weight thanks to this balanced supply of nutrients where harmful fats are excluded for our body.

What Foods Constitute the Mediterranean Diet?

  • Vegetables, nuts such as nuts, legumes, fruits such as oranges, lemons, melons, apples, grapes…
  • Olive oil as the main source of fat.
  • The wine consumed in moderate amounts. No more than one glass a day.
  • Fish like tuna, salmon, cod…
  • Pasta as the main source of carbohydrates.
  • If any type of meat is consumed, it is always either chicken or turkey. They are lean meats.

This balanced, varied and healthy diet is joined by equally beneficial lifestyle habits. Walking daily in the sun, absorbing the need for vitamin D, the importance of breakfast, family eating in a relaxed and relaxed. .. Habits that we sometimes neglect due to our obligations and that are an essential part of our health. We recommend you read:  The healthy benefits of eating slowly.

Guidelines to Meet the Mediterranean Diet

  • You must meet 5 meals a day: breakfast, lunch, lunch, snack and dinner. The goal is to eat balanced amounts five times a day and never in large quantities.
  • Do not ever forget breakfast, it is essential that you get the energy to start the day and to balance the contribution of the whole day.
  • Do not use butter. Always replace it with olive oil.
  • The dinners will be essentially based on vegetables.
  • Do not exclude bread either, it is essential to give us fiber. Choose those of whole grain, being highly recommended those of rye or oats.
  • The spices are also highly recommended: oregano, basil, parsley … and essential garlic.
  • Sweets are not allowed. Substitute cow’s milk for vegetable milks.
  • It is also advisable to drink a glass of wine a day, as well as two liters of water a day.

Examples of Mediterranean Diet

We give you three menu examples below. The following days you can make the combinations you want, knowing which foods are the most healthy in the Mediterranean diet.

“It is important that you always eat at the same times that fruits and vegetables are always fresh”.

Between hours, if you feel hungry, you can turn to nuts like nuts or pistachios. Try also to make fruit juices fresh and fresh. Do not forget to eat quietly, and walk at least one hour a day.

We recommend you read:  7 reasons why you should not miss breakfast

Menu 1

Breakfast:

  • Orange juice, a whole toast with honey.

Lunch:

  • An Apple.

Food:

  • Lettuce salad, with half a pomegranate and a splash of lemon.
  • Baked breast with lemon.
  • An infusion of green tea.

Snack

  • A cup of grapes.

Dinner

  • Scrambled eggs with spinach and prawns.
  • Baked hake.
  • Apple juice.

Menu 2

Breakfast

  • A cup of oatmeal with two nuts and a plum.

Lunch

  • A skimmed yogurt.

Food

  • Pasta salad with tomatoes, basil, black olives, and olive oil.
  • Zucchini puree with oregano and pepper.

Snack

  • A cup of apple jam.

Dinner

  • Baked eggplants.
  • A salad of shredded carrot and lettuce.
  • An infusion of chamomile and lemon balm.

Menu 3

Breakfast

  • Oat milk and an apple.

Lunch

  • A whole toast with natural tomato spread.

Food

  • Brown rice with mushrooms.
  • A salad of lettuce with two slices of orange.

Snack

  • Peach juice.

Dinner

  • Artichokes boiled with olive oil and a splash of vinegar.
  • A spinach salad with turkey chips and pineapple chips.

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How does Eggplant and Lemon Water to help you Lose Weight?

If we consume this water of eggplant and lemon before meals, it will help us digest fats better and facilitate digestion. The water eggplant can be a great help not only to lose weight, but also to get a little more energy in our daily lives. We all know the great health benefits of eggplant, but did you know that combined with lemon we can enhance them even more? We explain the properties of water and how to consume eggplant if you want me to help you lose a few extra kilos!

Why can Eggplant help to Lose Weight?

Eggplant has a lot of properties. Consuming them frequently can help us not only to control our line and our weight, but also, we will be obtaining a quantity of nutrients, minerals, fiber and vitamins. Among the most outstanding benefits of eggplant we can find the following:

  • It helps us improve our circulation, especially for its high content of vitamin E and a great antioxidant such as anthocyanin. This can help us prevent many heart diseases and promote blood flow.
  • Eggplant is a great diuretic.
  • Eggplant has very few calories. Likewise, it is very rich in water; hence it is always an essential piece in any diet.
  • It has a high content of potassium and some sodium, excellent allies for our nervous and cardiovascular system
  • Remember, the eggplant helps us to purify the body, lowering blood sugar levels. Hence, it is a very useful vegetable for diabetics.
  • It can help us lower cholesterol, since it is useful to absorb the fats of the foods that are eaten with it, also eliminating toxins from the body and regulating intestinal transit.
  • The aubergine has a high fiber content, which prevents constipation.
  • Another fact to keep in mind is that it helps stimulate bile and protect our liver.
  • Eggplant is rich in magnesium and iron. Therefore, it can be a great ally to prevent anemia, increase and improve defenses, as well as heart and muscle function.

How to Prepare Eggplant Water with Lemon to Lose Weight?

If we want to lose weight, we must do it little by little, combining eggplant and lemon with its water. The recipe that we propose is very easy to prepare. You just have to take note and decide to do it. Now, do not forget that eggplant water is a supplement and that, therefore, you should consult a nutritionist if you want to lose weight.

Ingredients

  • One eggplant of a medium size. If it is organically grown much better. It is more natural and has fewer pesticides.
  • A lemon also of average size, not excessively mature.
  • A liter of water.
  • A wide glass jar.

How do I Prepare it?

  • The first thing we will do is clean the eggplant thoroughly. To do this, we will wash it with a little apple vinegar and bicarbonate. In this way, all types of toxic and pesticide residues are eliminated. Finally, we drain it with water.
  • Now we cut the aubergine into slices. They will be more or less than a centimeter and a half thick (skin included).
  • The next step is to insert it into the glass jar. We will put one sheet inside another, and then drop the liter of water.
  • Now we get the lemon juice. Once ready we add it to our jar. We remove everything well with a long spoon and take it to the refrigerator.

This preparation will have to spend an entire night in the fridge. In this way, the eggplant will release its juice with all its properties. These, in addition, will be much more enhanced thanks to the lemon, which will also provide a much more pleasant flavor.

How Should I take Eggplant and Lemon Water to Lose Weight?

Once prepared our lemon and eggplant water, we will drink it throughout the day. To give you an idea, we show you a simple example of how you could take eggplant and lemon water to help you lose weight:

  • At breakfast, drink a glass of eggplant water with lemon and, in addition, a cup with oatmeal and an apple.
  • During lunch, drink a glass of eggplant and lemon water before eating. You can add a salad with spinach, nuts, low-fat cheese and pineapple, and a chicken breast baked with a splash of lemon.
  • In the middle of the afternoon, drink a glass of eggplant water with lemon.
  • For dinner, drink a glass of eggplant water. You can eat some boiled artichokes with a splash of olive oil and vinegar. Also take a canon salad, chopped lettuce, cherry tomato, papaya, walnuts with olive oil and a little lemon juice.

As you see with this simple example, we have drunk the liter of water from eggplant and lemon juice. If we take it before meals, it will act not only as satiating,

“But to reach our stomach beforehand will help us to digest fats better, to eliminate them”.

Likewise, it will be useful to make a better digestion and to purify the organism. Do not forget either that miracle diets do not exist if we do not accompany them with will and some effort. Therefore, we also advise you to visit a nutritionist and do some exercise. One hour a day is enough, whether it’s walking, cycling, or doing simple exercises at home.

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What are the 5 Fruits that are Suitable for Reducing Cellulite?

To reduce cellulite, we must follow a strict diet low in fat and sugar. It requires effort and great will, but it is possible to reduce its incidence without having to go through the operating room. Cellulites. Who does not have that annoying orange peel on his thighs? An accumulation of fats and toxins that break the line of our figure. Proper nutrition, exercise, and these healthy fruits can help you. Discover them

The Universal Problem of Cellulite

They are small nodules that are concentrated in our legs and glutes. It can appear as early as adolescence, that accumulation of fats and toxins that affects almost 90% of women and that, it is so difficult to get rid of it. Why it happens? Why do we suffer it? Basically for a sedentary life and a diet where, inevitably, that excess always tends to accumulate in areas of high risk in the case of women: legs and backside. Normally in the case of men said excess tends to be seen in the abdomen. And we have to have it clear, reducing cellulite is very expensive. It requires effort and great will, but we assure you that I could lower your incidence without having to go through the operating room. How? Through the following healthy habits:

  • Drink a lot of liquids.
  • Completely reduce the food rich in sugars and fats. Eliminate salt, which promotes fluid retention.
  • Do aerobic and cardiovascular exercises, combining them with specific ones that focus on the gluteus and the legs.
  • Raise your consumption in fresh vegetables.
  • Increase the consumption of certain fruits, which we detail below.

Suitable fruits to Treat Cellulite

1. Grapefruits, Healthy and Suitable for Burning Fat

Do you usually start the day with a grapefruit juice or half a piece of natural? If not, add it to your list of small changes you must make to reduce cellulite. Grapefruit is one of those very acid citrus fruits that so much vitamin C, B, and A gives us. But it is also considered one of the best fruits to lose weight, lose weight and reduce appetite, something suitable to start the day and be able to hold up well until lunch, without chopping between hours. Another fact to keep in mind about is,

“Grapefruit helps us reduce cholesterol; it is good for diabetes and our heart”.

And how many grapefruits a day should we eat to fight cellulite? 3. You can include the natural juices and you will see how good they feel.

2. The Refreshing Melon

Are you passionate about melon? So do not be afraid to consume rich salads, for example. Add nuts, raisins, melon cubes and even a small piece of orange. Delicious. The melon has 94.6% water, 0.3% protein, 4.1% carbohydrates and 1% fiber. No matter what variety you choose, they are all suitable. You can consume two servings a day, those that fit in a breakfast bowl for example. You’ll love it,

3. The Chinese Oranges

The Chinese oranges are long and small, which you can see in the image above. The ideal is to consume it in natural juice and about two glasses a day. They have vitamin C, potassium and great anti-inflammatory properties in addition to flavonoids. It is great for example after meals, when you feel your stomach swollen. Reduces inflammation and prevents the accumulation of fat. Look for them in your market.

4. The Healthy Pineapple

Surely you already knew. How much pineapple do you consume per day? The most suitable are about 3 slices a day, one at breakfast, and another at lunch and another at dinner. It helps us to take care of the colon or to detoxify the organism. They are rich in antioxidants and vitamin C, healthy and ideal to lose weight. A more intense way to reduce cellulite thanks to the pineapple is to have breakfast for 10 days three slices of natural pineapple.

5. Pomegranates, Tasty and Healthy

All red fruits are excellent for the heart, to purify and to get an adequate supply of fiber and vitamins. They are purifiers; they prevent us from accumulating toxins and liquids, those that accumulate in our hips. It is worth taking a pomegranate a day, even if it costs you to peel them and obtain their small fruits of crimson color. You can add them in your salads or consume them in your breakfasts. They are very rich in fiber and reduce cholesterol, an easy to find fruit that will help reduce cellulite, To conclude, you can combine the fruits you want throughout the day, you can take up to 5 pieces of fruit. But remember, to reduce that cellulite, you must follow a strict diet low in fat, low in sugars. Do some exercise, go walk every day, do exercises to harden buttocks and, above all, be constant and keep the spirit. Completely eliminate cellulite is not possible, but we can reduce it, get it is not so visible and our jeans, we feel much better.

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How to Combat Liquid Retention with Banana Shake?

Did you know that the banana can help us to stop the retention of liquids? Despite its bad reputation, it has been discovered that, combined with other foods, it can speed up the metabolism. Tired of looking for solutions to your fluid retention? And, besides, do you want to lose a few kilos that you have picked up more? The truth is that due to many beliefs the banana has been a fruit that most people avoid when they want to take a diet for weight loss purposes. However, it has been studied that bananas can be a great support for our diet. In addition to providing essential nutrients and having a high potassium content is a key mineral to combat fluid retention. Bananas have high sugar content, so they are not recommended as part of the diet in diabetics. Keep that in mind!

Why do Bananas help us Fight Fluid Retention and / or Lose Weight?

The retention of liquids is a problem that is commonly presented by hormonal factors, either in adolescence, pregnancy, and menopause or in women who consume contraceptive pills. It can also occur due to poor diet, excess sodium in the body, hypothyroidism, or heart and liver disorders, among others. These problems can cause swelling in our body, a feeling of heaviness and also prevents many of our organs from working properly. Potassium is a key mineral for the process of elimination of excess liquids in our body. Precisely for this reason, it is recommended that consumption of bananas in the diet because it can contain up to 450 mg of this element, depending on their size. In addition to this benefit, it has been found that,

“Bananas can also help us speed up metabolism when combined with “fat-burning” foods such as spinach, flaxseed, blueberries, or ginger”.

This fruit is also a source of energy due to its contents of glucose, fructose and sucrose. It contains vitamin A, B, C, E, calcium, magnesium, potassium, silicon, phosphorus, sulfur and iron. Its nutrients provide important health benefits, as well as contributing to healthy weight loss; it also helps to preserve the elasticity of tissues and muscles, prevents hypertension and helps us maintain better digestion.

Banana Smoothies to Burn Fat

Combined with other ingredients you can get some energy drinks and fat burning that you can include in your diet to lose weight.

Banana and Flaxseed Smoothie

  • 1 banana
  • 1 glass of orange juice (200 ml)
  • 2 tablespoons of flax seeds (30 g)
  • 2 tablespoons of buttermilk (20 g)

How to prepare it?

Put all the ingredients in the blender and beat them until they are fully integrated. Consume the chilled milkshake, preferably during breakfast hours.

Banana Smoothie with Berries

  • 1 banana
  • One cup of blueberries or raspberries (250 g)
  • 1 spoonful of grated ginger (15 g)
  • A spoonful of honey (25 g)
  • ½ cup of warm water (120 ml)

How to prepare it?

Place all ingredients in a blender, beat for a couple of minutes and consume this smoothie as a substitute for breakfast.

Banana Smoothie with Spinach

  • A banana
  • 200 g of fresh spinach
  • ½ cup of low-fat yogurt (120 g)
  • 1/3 cup of crushed cereal (15 g)
  • A spoonful of honey (25 g)

How to prepare it?

Bring all the ingredients to the blender and mix until you get a smoothie. The ideal is to consume it as a substitute for breakfast.

Banana and Strawberry Smoothie

  • 1 banana
  • 5 strawberries
  • ½ cup of low fat yogurt (120 g)
  • 2 cups of skim milk (480 ml)
  • Ice cubes

How to prepare it?

Enter all the ingredients in the blender, whisk a few minutes and consume your milkshake very cool.

This delicious smoothie can be prepared on a hot day for your breakfast or snack.

Banana, Oatmeal and Chia Smoothie

  • 1 ripe banana
  • ¼ cup raw oatmeal (22 g)
  • ½ cup of almond milk (125 g)
  • 1 ½ teaspoon of chia seeds (22 g)
  • 5 drops of vanilla extract (0.25 ml)
  • 1 pinch of cinnamon powder
  • 1 cup of ice

How to prepare it?

Enter all the ingredients in the blender and beat a few minutes until your smoothie has a creamy consistency. This delicious shake is ideal to consume at breakfast, since in addition to fighting fluid retention, it also activates the metabolism and helps us to be more satiated during the rest of the day. As you can see, these simple recipes can help you fight against fluid retention.

What are you waiting for to put them into practice?

 

 

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4 Healthy Strategies to Improve your Metabolism and Lose Weight!

It is very important to make 5 meals and include physical activity in our routine. Usually one hour a day is enough. Surely you know more than one person who is lucky enough to eat everything you want and not gain a gram. How do they do that? Having a slow or faster metabolism is usually almost always a genetic condition. However, we can all implement certain strategies to regulate and improve it. Another very frequent characteristic is to enjoy during a part of our life a rapid metabolism but, when reaching a certain age, we begin to notice that we gain weight and that it is very difficult for us to lose those extra kilos. Do not despair or throw in the towel, at all. It is simply a matter of changing your habits and including these tips in your day-to-day life.

1. No to Hypocaloric Diets

It is the first error in which we tend to fall when we want to lose weight: to decide that we have to eat less and prepare dishes without any fat, without carbohydrates in order to comply with that restrictive diet. Now, do you know what consequences this has for your organism? Take note:

Minimum Caloric Requirement

It is important to keep in mind that the usual and healthy thing is to consume between 1,000 and 1,200 calories per day. If we ingest less, what is going to happen is that our metabolism will become slow and that we will experience a deceleration of the metabolic rate so, in addition to not losing weight, we will be risking our health. Not worth it!

Glucose

A restrictive diet prevents us from obtaining the adequate glucose level that our brain, our muscles and our organism in general need to fulfill its basic functions. Great care!

We Lose Muscle Mass

Does it sound like losing weight and that our skin is flaccid? Few things are so unsightly and this is basically because, at the moment when this restrictive diet forces us to go hungry, the body must get food from somewhere. Do you know where you’re going in the first place? To the muscles and, to go further, and to extend this hypocaloric diet for weeks, you will end up obtaining food from the cells of the lungs and the heart.

2. Yes to your Breakfast to Accelerate the Metabolism

Eating breakfast is something basic and essential to start our metabolism. It is, without a doubt, the number 1 tip that you must put on your list to be able to lose weight in the healthiest way possible. You have to take into account that our body has to regulate its glucose and insulin levels and, if we give it already since we get a good amount of nutrients, it does not have to “save” energy in the form of fat in our thighs or in the abdomen.

  • Find out more: 7 rules for a healthy breakfast

Take note of some basic aspects that you should know about your breakfasts to accelerate the metabolism.

  • Since you get up until you have breakfast, you should never spend more than an hour. If we pass this time interval, the metabolism becomes slow and what we eat will tend to “store” and not to burn.
  • Drink a glass of warm water with lemon on an empty stomach. That way you cleanse the body and get a good level of vitamins. Then, wait 15 or 20 minutes to have your breakfast.
  • It is very important that you include protein in your breakfast. For what reason? Because it satisfies us, because it gives firmness to your muscles and that energy that the body needs to start the day.
  • Take note of the foods you can add to your breakfast that will help speed up your metabolism:
  • Green Tea
  • White tea
  • Infusion of ginger
  • Black coffee
  • Green coffee
  • Oats
  • Eggs
  • Spinach
  • Natural Greek yogurt
  • Green apples
  • Pears
  • Grapefruit 
  • Nuts
  • Avocado

3. Include in your Habits Exercises of Different Intensities

We are sure that in your lifestyle you already include the healthy exercise of going out for a walk every day for half an hour. However, for many people this is not enough to speed up their metabolism and burn off those accumulated fats. Solution?

“Exercise our body with more activities, simple exercises that will “start” our body and allow us to activate the metabolism”.

Take note of what we should do in a day:

  • Walk 30 minutes.
  • Run 10 minutes.
  • Climbing stairs (it’s something simple that does not take time, it’s just a matter of choosing “stairs before the elevator” in our daily routine).
  • 20 minutes of other cardiovascular exercises, such as dancing, doing aerobics …

All this does not take away more than an hour a day.

4. Eat “Little” Many Times a Day

If we have inherited the slow metabolism of our family, the worst mistake we can make when it comes to losing weight is, without a doubt, skipping meals. Choosing not to have dinner or not to eat breakfast, the only thing you are going to get is that your organism enters into “alarm” and decides to store fat in view of not receiving enough nutrients.  However, if we offer small amounts of food, 5 or 6, throughout the day, you will find an adequate balance. Do not hesitate and include in your 5 or 6 daily servings of low-refined flours, in sweets, in prepared foods … Replace them with fresh vegetables, healthy protein, healthy fats such as blue fish, salmon , and important also that you consume every day between 6 and 8 glasses of water. It will help you eliminate toxins.

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Oatmeal water to lose weight, reduce cholesterol and control diabetes.

Thanks to its contribution of fiber, oatmeal water helps us regulate intestinal transit and keeps us sated. To lose weight more easily we can combine it with physical exercise. Oatmeal is considered one of the most complete cereals that can be included in the diet, ideal for breakfasts, lunches and even snacks, especially oatmeal water. Among its nutritional properties is its high content of fiber, vitamins, minerals and essential amino acids that participate in the proper functioning of many of the vital organs of the body. In addition, it has slowly absorbed carbohydrates that helps increase the feeling of satiety while participating in a positive way in the control of blood sugar levels. One of the reasons why it occupies the first place as the most consumed in the whole world is that versatility that allows it to be included in dozens of recipes and natural remedies for both health and beauty.

Some time ago, oatmeal water became very popular, a liquid that helps make the most of its properties for what it has to do with reducing body weight and controlling various diseases. Today we are going to share all the benefits obtained by consuming it and the simple recipe to make at home. Enjoy it!

Benefits of Oat Water

Oatmeal water is a 100% natural drink that allows us to fully enjoy all the nutritional qualities of oats without altering their composition and enjoying a very pleasant taste. The main reason why it has already gained fame in many parts of the world is because it proved to be an excellent support for those people who have decided to adopt a diet to lose weight in a healthy way.

“Its significant contribution of fiber acts as a metabolic regulator, whose function is to improve the body’s ability to burn fat more easily”.

It also has a satisfying effect that is worth noting, since it decreases that anxiety for food, which leads to ingesting excess calories. Its contributions of insoluble fiber help maintain good digestive function, while avoiding constipation and facilitate the elimination of many waste substances that remain accumulated in the digestive tract. In addition, thanks to leucine, isoleucine and threonine, essential amino acids, its regular intake helps to reduce the levels of bad cholesterol (LDL) present in the blood and stimulates the liver function to produce the lecithin that the body needs to get rid of easily. Heavy metals and other toxic substances. An advantage that we cannot fail to mention is that it can be ingested by people with type 2 diabetes or increases in their blood sugar levels. This is due to its contribution of soluble fiber and carbohydrates of slow absorption, whose action in the body supports the decrease of the glycemic index.

How to Prepare Oatmeal Water at Home

The way to make oatmeal water at home is quite simple and does not require expensive or hard-to-get ingredients. As a base it will always be water and whole oats, but you can also add a little cinnamon or vanilla.

Ingredients:

  • 1 cup of oatmeal (105 g)
  • 2 liters of water
  • 1 cinnamon stick (optional)

Preparation:

  • Put the oatmeal in the blender and add a glass of water to liquefy it at a fast speed.
  • Once you obtain a homogeneous mixture, add the rest of the water and cinnamon.
  • Beat a few seconds and take it to the refrigerator without strain.
  • An additional tip is to soak the oats one night before to facilitate liquefying.

How to Consume it?

If your goal is to lose weight, you will have to drink a glass on an empty stomach for at least one month. This will keep you sated for longer and will provide fiber and nutrients for the rest of the day. To take advantage of the rest of your benefits you will have to consume it on a regular basis, preferably a glass before each main meal. Of course, you can consider it as a substitute for common water, since it will serve to keep you hydrated and full of energy. In conclusion, you can make a very healthy drink at home to support your eating plan and look a healthier figure. If you consume fasting frequently and accompany it with a balanced diet you will notice a reduction in weight in a very short time.

For obvious reasons, for better results we always advise you to complement all this with the adoption of a good exercise routine.

 

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