Not all calories are created equal. Different foods go through different metabolic pathways in your body. They can have vastly different effects on hunger, hormones and how many calories we burn. The key is to consume calories lesser than the amount you burn. 3,500 calories approximately equals 1 pound of fat. Cut 500 calories a day from your diet and you will shed a pound of fat in a week, far more quickly than trying to burn it off by exercising. Studies have shown that people who lose weight gradually with a calorie-controlled diet are able to maintain their weight better and for a longer duration.
Alimentos recomendados
Vegetables: Broccoli, Cabbage, Cauliflower, Lettuce, Radish, green leafy vegetables including Spinach, Fenugreek and Capsicum.
Fruits: Avocados, Blueberries, Pears, Grapefruit, Oranges, Sweet lime, Papaya, Apple
Grains and cereals: Black beans, Oats, Brown rice, Kidney beans, lentils, Garbanzo beans (white chana), Pearl Barley, Quinoa
- Non-Vegetarian: Salmon, Egg white and boiled chicken.
- Other foods: Wine, Almonds, Walnuts and Green tea.
Dieta alta en proteínas y baja en carbohidratos para perder peso:
Altas proteínas: Seguir una dieta rica en proteínas puede ayudarlo a controlar su hambre, lo que podría ayudarlo a perder peso.
You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually. Remember, calories still count. You’ll want to make good choices when you pick your protein.
Si planea agregar mucha proteína a su dieta, o si tiene una enfermedad hepática o renal, consulte con su médico antes de consumir.
Las mejores fuentes de proteína son:
- Seafood.
- Beans.
- Soy.
- Low-fat dairy.
- Eggs.
- Nuts and seeds.
Una dieta baja en carbohidratos : Una alternativa que ha estado disponible durante mucho tiempo es la dieta baja en carbohidratos. Esta dieta restringe la ingesta de carbohidratos como azúcares y almidones (panes, pastas, etc.) y los reemplaza con proteínas y grasas.
Las dietas bajas en carbohidratos reducen el apetito y te hacen comer menos calorías y perder peso sin esfuerzo, siempre y cuando logres mantener bajos los carbohidratos.
Evite las fuentes de carbohidratos:
- White flour, white bread, potatoes, popcorn, white rice, sugars like sucrose, glucose, lactose and fructose.
- Banana, watermelon, muskmelon, custard apple and Jackfruit.
- Cookies, spaghetti, soft drinks, corn and cherry pie.
Also, Avoid the Following:
- Chocolates, egg yolk, prawns and red meat.
Ten en cuenta los siguientes puntos:
- Take 2 glasses of lukewarm water daily.
- Drink at least 2 to 3 liters of water every day.
- Start your day with breakfast. It is the most important meal of the day. After a long night’s rest, your body needs the fuel to get your metabolism going and give you energy for the rest of the day.
- Mantenga los bocadillos saludables listos para los momentos del día en los que sabe que normalmente tiene hambre y puede desviarse fácilmente de su plan de alimentación.
- Eat small, frequent meals – Figure out the frequency of your meals that work best in your schedule and stick to it. Regular meals help prevent binging.
- Evite la cena pesada; mantenga un intervalo de al menos 3 a 4 horas entre su comida y su sueño.
- Replace cold drinks with coconut water, vegetable soup or buttermilk.
- Fiber is excellent for weight loss, so consume more raw vegetables and fruits.
- All carbs are not bad; avoid simple carbs like sugar, sweets and processed food, cakes, pastries, donuts, etc.
- Nunca te saltes las comidas.
- Evitar los productos de panadería.
- Consume non-veg in boiled or grilled form.
- Evite tomar agua junto con la comida.
- Eat slowly, chew every bite, and savour the taste of your food.