Diet to lose weight 3 kilos in one week

Diet to lose weight 3 kilos in one week

Removing 3 kilos in 5 days

Already beginning to show in our figure the excesses of the Christmas holidays. If a piece of nougat here, meals with family and dinner with friends, delicious and mouth watering sweets of these festivals, etc. All this, slowly, just passing invoice to our body and it is not uncommon fatten of 2-3 kilos.

To solve these excesses we are going to propose a diet and give a few tips to slim those pesky kilos in a week.

1. Goodbye candies and sweets: Dismiss all the sweets that fill your kitchen table to avoid the temptation to snack even a small piece.

2. Increase fluids: You can not forget to include in your diet to drink at least 1.5 liters of water daily, teas or infusions and even soups for lunch or dinner. This will help your body to purify and eliminate toxins harmful to our bodies.

3. Make moderate exercise: You’ll have to take an exercise routine during those five days, can exercise at home or go jogging or walking for 60 minutes or half an hour.

Diet to lose weight 3 kilos in one week

4 Breakfast: No you can forget that it is the most important meal of the day and you should always eat breakfast:

  • Option 1: Lemon juice fasting. Coffee with soy milk or tea, two whole wheat toast with grated fresh tomato.
  • Option 2: Lemon juice in aid. Coffee with soy milk or tea bowl of oatmeal with sliced pineapple dusted with cinnamon.

5. Lunch: Keep your stomach fed every two hours and never miss more than five hours without eating any food.

  • Ginger or cinnamon tea and rice pancake with two slices of turkey breast.
  • Ginger or cinnamon tea and a piece of fruit (apple or pineapple).

6. Food:

  • Option 1: Brown rice spiced with curry and ginger accompanied by broccoli.
  • Option 2: green sprouts salad and soup

7. Snack:

  • Option 1: A banana and green tea.
  • Option 2: Green tea and 10 almonds or 6 nuts.

Diet to lose weight 3 kilos in one week

8. Dinner: The best dining option is to give our stomach some protein and some green vegetables, as they are cleansing.

  • Option 1: Slice of fresh tuna, salmon or hake.
  • Option 2: Spinach Tortilla.

With perseverance and doing this diet for 5 days you get down to 3 kilos and recover the figure with which you started the Christmas holidays.

Fatty acids

Fatty acids

Although we often refer to fats (lipids) as a single group there are some variations between them that make a difference in health. All lipids are composed of “building blocks” which are known as fatty acids and according to the amount and type of these, the functions of lipids are determined both in food and health. As the amount of hydrogen molecules with fatty acids, can be classified into saturated, monounsaturated or polyunsaturated.

The former have as many hydrogens and therefore are named saturated fatty acids (SFA), and the latter have a lower amount of hydrogen and thus are known as unsaturated (AGI) fatty acids. The amount or proportion of the two types fatty acid determines the consistency of the fats containing them, lipids having more AGS tend to be solid (butter, margarine, meat fat), while those with more AGI are liquid at room temperature (oils). Saturated fatty acids: T his type of fatty acids works only as a source of energy and are less needed in the diet because the body can be synthesized by itself.

Fatty acids

Its high consumption has been linked to the formation of cholesterol plaques in the arteries (atherosclerosis) as they are considered as fatty acids that promote increased levels of “bad” cholesterol. Monounsaturated fatty acids Its main function is to form part of the membrane of all cells of the body, you need to consume in the diet because the body can not synthesize and attributed a protective effect against atherosclerosis because it is believed that “diluted” Automatically saturated fatty acids. Acids fatty polyunsaturated turn are classified into two groups, omega 3 and omega 6, the main difference is due to its molecular structure. Mong his best known roles they are associated with a decrease in “bad” cholesterol, and intervention processes of inflammation and coagulation.

Foods that have: saturated fatty acids are found mainly in the fat of almost all foods of animal origin but higher amounts in butter, margarine, butter, pork rinds, sausage, cream, coconut oil, chocolates and in general, almost all cheeses. Monounsaturated fatty acids are abundant in vegetable oils such as olive and canola. In addition, we find in peanuts. Polyunsaturated fatty acids are found in corn oil, sunflower, safflower, canola, soybeans, cotton and cod liver, most fish and plant foods.

Fatty acids

Remember to moderate, more not eliminate, the amount of fat in the diet, to enjoy the taste and consistency tries to balance high-fat foods with others as cereals, vegetables, fruits, skim milk and lean meats. Finally, do not forget to always be better for your health to consume mono and polyunsaturated fatty acids instead of saturated.

Combat stretch marks on your skin

Combat stretch marks on your skin

How to prevent undesirable stretch marks that form as a result of weight gain Adults have about two square meters of skin, but when pregnant or gain weight quickly for another reason, this amount increases considerably. The increase in kilos is not only embarrassed by the difficulty to fasten pants. Due to rapid stretching of the skin, stretch marks can occur. These marks are one of the most undesirable skin conditions. Unlike acne scars or wrinkles, are extremely difficult to remove, although surgical methods are used. The dermatologist Javier Farias explains that each person has three layers of skin, the epidermis (outer layer), dermis (middle layer) and deeper.
Combat stretch marks on your skin

The grooves affect the dermis. If formed in the uppermost layer, would not be so difficult to treat. Depending on your skin tone, stretch marks start out as pink stripes, reddish brown or dark brown. Over time, become clearer; even white. These marks can appear anywhere on the body where the skin is much stretch, usually as a result of weight gain. Typically, they become present in the areas fastest growing in fat, such as the abdomen, breasts, upper arms, thighs and buttocks.
Combat stretch marks on your skin

Preventing Imagine you blow up a balloon and then deflate. Although you inflate again, you’ll notice that it has lost some of its elasticity and never will be exactly as before. The same goes for stretch marks. Never disappear completely even with the most modern cosmetic or surgical procedures such as lasers or peels. Yes, can be disguised largely to apply self-tanner. In any case, the best is prevention. It is very important to take care not to gain weight suddenly. However, there are situations where it is impossible to prevent this, as in the case of pregnancy.

According Farias, 75 to 90 percent of pregnant knurled end. Something similar can happen to bodybuilders that increase volume and even adolescents growing up suddenly. But everyone can protect against stretch marks, to avoid them or have them arriving out to be inconspicuous. If you think you are candidate for developing stretch marks, the main thing is to keep the skin well hydrated. Specific to combat stretch marks creams, but any heavy cream serves.

Must be applied after bathing, while the skin is still damp, and before bed time. Concentra the product in areas of your body that tend to get fatter. On the other hand, it is believed that those carrying diets vitamins C and E, selenium, magnesium and zinc are less prone to stretch marks skin. If your doctor approves, it would not hurt you to take a multivitamin supplement. It also should avoid smoking, because the skin of smokers is less elastic than normal. You may find it difficult to kick the habit and seem boring to untandote cream and taking pills, but better safe than sorry.

4 questions about thinning

4 questions about thinning

How many kilos can lose safely?

You can lose 3-5 kilos in about a month without this having any impact on your health. Try to lose weight slowly.

4 questions about thinning

Consult your doctor for more weight loss. Does it help you lose weight taking lots of water? Drinking water, especially before meals, helps fill your stomach and feel before feeling full. Engorda bread? Bread itself no more fattening than other foods.
4 questions about thinning

However in most cases bread consumption is associated with other products such as butter, jam, etc. These with the bread accompanies products are in any case responsible for weight gain. How can I prevent them lost kilos? To prevent this, avoid restrictive diets, favoring a more balanced, without forgetting the regular practice of.

20 Tips and Tricks to lose weight without effort

Cheer up! We offer simple ideas, but effective, so that you achieve the desired shape without starving or throw in the towel at the first opportunity.

20 Tips and Tricks to lose weight without effort

20 Tips and Tricks to lose weight without effort

1 – Do not try the impossible: Losing weight takes time. Do not start any diet thinking you’re going to be layered to lose 10 kilos in a week. If you do failure is fully insured.
2 – Do not die of hunger is a useless sacrifice. Your body needs at least 1,000 calories per day.
3 – You should eat: that that “If you do not like anything, adelgazare” is a lie. Not eating all you get is seriously harm your health.
4 – Use dessert plates: even to take the main dishes. You will eat less, but have the feeling that comes over.
5 – Do not eat in haste: Chew each bite. Remember satiety reaches your brain fifteen minutes after starting the meal. If you are one of those who eat in 5 minutes, purpose chew each bite a certain number of times. You quench else.
6 – Do not you feel after eating: Make any activity that helps you burn calories.
7 – Do not be tempted by sweets: When you feel hungry, sucking a lemon or commits an apple.
8 – Make sport: Always use common sense. No useless “kill” one day, if then the laces do not let us move in a week; or make a very strong activity, otherwise we wont.
9 – If one day you do an extra nothing happens.
10 – Keep well: read magazines nutrition and dietetics, if you are knowledgeable not commit nutritional mistakes
11 – Diets always outweigh: Keep only the message “can not eat” is a rather negative way and rather small to see. That terrible phrase can be replaced by: “able to wear the bikini” “I’ll be healthier”. Thus the diet no longer be a frustrating end but a means to gratify you.
12 – Do not confuse your extra inches to your physical integrity: Much less of you. There are women that if they do. By the mere fact of being overweight are rejected to the point of hating themselves. This lack of valuation is what makes the thinning process very difficult.
13 – If you feel like eating drinking a big glass of water first: If this alone is not enough uses a crudite – pickles, onions, carrots … – : Really like the bug is appeased.
14 – Definitely make 5 meals a day: Top three and two snacks mid-morning and mid-afternoon. Your body will burn calories better slowly not in a heavy meal.
15 – Remove the fat from food and degreased stews and broths: Eliminates skin from poultry, white meat and ham, remove with slotted spoon the fat layer floating on the surface of the soup.
16 – Depurate time to time: Make a detox diet. Try to stay one day a week only fruit and vegetables.
17 – Check your weight once a week: it’s not about who obsess over the scale, but it is good that you avoid reality check.
18 – Change Image: Cut your hair, try a new makeup … everything to help you look better also help you when it comes to stand firm while doing a diet.
19 – Keep the order: Live, and especially eating in a relaxed and orderly helps improve willpower, making it more difficult to overdo meals.
20 – Final Tip: honestly the best way to lose weight is to eat half of what you eat, and do twice the sport that is practiced.

The stress and our health

The stress and our health

Regardless of the emotional and psychological changes that will produce stress, there are some others that directly affect gastrointestinal function and you need to give them a dietary treatment. Among the most common changes you’ll find you: 1. Peptic ulcer disease: In the emotional states of tension and stress, there is excess stimulation of nerves that causes stomach secretions increase abnormally. This increased secretion is known as peptic ulcer disease and is classified as a disease that has a psychological origin manifested in the stomach.

The excess acid and pepsin (components of gastric juice), especially when there is no food that neuter, causes irritation to the lining of the stomach and small intestine, which can cause erosion and ulcers. Dietary treatment: it is suggested diminuyas or you restrict foods like mustard, black pepper, spices, coffee, tea, alcoholic beverages, tomato juice and citrus fruits and acidity favoring both upset. We also used to distribute food in divided doses as it will help to counteract the acidity. 2. Irritable bowel syndrome: is the name given to a set of symptoms caused by the alteration in the normal movements of the colon due to stress. The most common symptoms you may notice in this disease:

Vegetable protein a good choice

  • Diarrhea alternating with constipation.
  • Abdominal cramping.
  • Excess gas.
  • Sometimes empty feeling, nausea, heartburn and reflux also occurs.

Nutritional Impact: The characteristic pain that occurs after eating can make you decrease food intake for fear of feeling pain, which in turn causes weight loss. Dietary treatment: Dietary fiber is the best option as that consume whole grain breads, fruits and legumes shell, the characteristic symptoms of the disease are reduced, but remember that as you increase the fiber should increase consumption of water. Did you know that?

The stress and our health

Some research suggests that chocolate helps boost the body’s levels of neurotransmitters that are released when we go through times of emotional stress, causing feelings of well being and relaxation.

The deficiency of certain vitamins (thiamine, riboflavin and vitamin B12, among others), has come to be associated with depression, confusion and other mental disorders; however, these nutrients are unrelated to the effects caused by stress. In this sense it is not recommended multivitamin use among them the so-called “stress vitamins” – because they have no function for the improvement of stress.

Delayed wrinkles on your skin

Delayed wrinkles on your skin

Vitamins help delay or reduce skin damage, because they act on free radicals The appearance of wrinkles, which occurs earlier so especially in the areas of greatest personal retreat or movement (face, neck and hands) may be postponed if exposure to ultraviolet rays, which emit the sun or tanning is avoided; moreover, not protect favors the presence of skin blemishes.
Delayed wrinkles on your skin

Aaron Hernandez Vazquez, Dermatology Service Specialist Hospital IMSS 21 Century National Medical Center, said that to maintain healthy skin is recommended that the daily bath no you rub or scrub too. Then, apply a liquid cream to help you be hydrated and eventually wear sunscreen with a sun protection factor (SPF), minimum # 30. “The wrinkles develop due to thinning of the skin and the degradation of elastic fibers that support, which, naturally, are broken and deformed over the years.
Delayed wrinkles on your skin

“For his untimely appearance on the face, it must, in addition to sun exposure, to that there is excessive mimicry or gestures in areas where this tissue is more fragile. Around the eyes, mouth, and forehead, “he said The aging process of the skin, he said, is due to a loss of collagen or it is no longer synthesized appropriately, by a deterioration of the cells that play this substance, he said.

“The white skin is more prone to develop wrinkles, because it has less melanin production, unlike the skin brown or black, in genetic terms, produce more pigment and amount of melanin, which avoids passing ultraviolet rays and delays the damage they cause, “he added. The vitamins help delay or reduce skin damage because act on free radicals (ions that are loose in the body responsible for damage or destroy the cell membranes). The sufficient doses can be obtained through a balanced diet, and supplement with topical application of creams, he said.

Eat without gaining weight

Eat without gaining weight

Watch your water consumption, many foods contain it and if you do too much electrolytes are lost. Dieting does not mean having to starve or sacrifices to achieve an almost perfect figure, the secret is to balance and combine foods to obtain all benefits. The dietitian Nelda Garza indicates that a diet is to balance what is consumed, including carbohydrates, proteins, fats, vitamins, minerals and fiber, seven natural elements combined.

“It is essential to know and define food and nutrients since we were small, to choose a healthy diet and to our liking, and more than a diet prepare our meal plan to lose weight “. There are many varieties of diets, some require the consumption of 700 calories, starving to whom the respects, starting from this point, it is natural to lose weight, but the nutritionist says it is not the best option. “The first is to teach and learn to eat because there is a lack of education about knowing eat and this has nothing to do with no money available.” If you want to lose weight, Garza recommends setting realistic goals, such as losing five kilos per month that can reach eight.

Eat without gaining weight

“Goals generate anxiety when they are impossible to achieve, as wanting to lose 30 kilos in three months at a pitch of 10 kilos per month, this is distressing because it is not a logical goal, “he says. Then the next step is knowing eat because it must be slow for good digestion and eating less. “This is very good for digestion, food taste better and helps prevent weight gain because the fullness comes faster.” A good tip is to drink some water before eating, to cheat a little stomach. “When you are hungry can take one or two glasses of water 20 minutes before a meal; you can also eat a fruit, but some feel that some, such as apples, causes them hungrier. ” We should not overdo the water consumption, taking into account that many foods contain it, and although it is important to take Too begin to lose electrolytes.

“It is best not to overdo it, otherwise drink water is to drink two glasses a day; if you take two glasses upload it to four, but do not exceed the recommended daily dose. ” The diet should be personalized, so it is necessary to visit the nutritionist to develop a plan according to taste, type of work and activities of each person. “On a diet anything goes, you can eat red meat, white, fat, preferably vegetable, plus fruits, vegetables, beans, beans, peas and lentils, legumes all”. This coupled with an exercise program will bring many benefits to jump in sight.

Eat without gaining weight

“The exercise improves the circulatory system, lung function and prevents the legs atrophy also prevents loss of calcium, and if you walk daily burn calories.” Eat slowly This improves digestion because the brain better captures the feeling of fullness, and thus not overeat also to eat slowly comes less air in food and has less digestive discomfort. Do not lie down after eating if you usually take a nap after meals, is it not more than 20-30 minutes, and at night after dinner about bedtime at least two hours after supper, to complete the phase of digestion in the stomach.

Come tidy Try to eat balanced portions for breakfast, lunch and dinner, ensuring that the latter is light, and never Brinques food because it can cause extreme hunger resulting in abundant subsequent meal. If you eat too much is eating a snack mid morning or evening, and avoid heavy or buffet meals. Do not take plenty of fluids with meals Excess liquid dilutes the gastric juices and impairs digestion of food, so it is recommended to eat no liquids or take a glass of plain water or fruit, except for bottled soft drinks. Between meals you can drink liquids with greater freedom, when digestion is finished.

Vegetable protein a good choice

Vegetable protein a good choice

The proteins we eat in the diet may be of plant or animal origin, each offering different benefits us, but … what is what makes vegetable proteins called much attention today ?. Proteins are nutrients with the highest number of functions in the body: they constitute the basic structure of tissues such as muscles, skin and nails; and secondly have metabolic and regulatory functions. They consist of small molecules known as amino acids and depending on the amount and type of amino acids containing the nutritional value and the complexity of each protein is determined.
The importance of breakfast

In our diet we can find of animal or vegetable origin. The former have a more complex structure and predominate in foods such as meat, eggs and milk; and the latter are less complex and found in soy, beans, chickpeas, lentils, sesame, sunflower seeds, walnuts, almonds and peanuts, among others. The importance of consuming foods with vegetable protein in the diet is that are low in fat and according to some experts, have additional therapeutic properties.
Vegetable protein a good choice

For example, help to reduce levels of “bad” cholesterol, reduce the risk of cardiovascular disease and cancer, and reduce symptoms of menopause such as hot flashes. All this thanks to the plant proteins and other compounds that accompany them. The biological value or quality of a protein is determined by the number of essential amino acids it contains, and vegetable proteins have relatively low levels of these amino acids. It is therefore considered to have a conditional or limited in comparison to animal biological value.

But this can be solved by properly combining vegetable proteins for a set of complete and balanced amino acids. For example, rice proteins contain all the essential amino acids, but are rare in one. If combined with lentils or chickpeas, this amino acid abundant in low, quality and biological proteins resulting contribution is greater than that of most animal products, and also a low fat.

Notes the recommendations of experts

Notes the recommendations of experts

Daniel Palavicini gets up at seven o’clock on weekdays, and half an hour later is on the way to his office, which arrives around 8:25 hours. He has not had no water, but his secretary expected and a good strong coffee, “to start your day on the right foot.” It pending the previous day job, and must submit a report before 10:00, so that stress begins to rise, along with heartburn. After personal and telephone discussions, and answer emails 32, 11:00 have a meeting with customers, where coffee and cookies abound. To celebrate the end of the contract resulting from the meeting, they go to eat at a Mexican restaurant.

Before digestive, Daniel can not even move the abdominal pain and heartburn. Linitis, colitis, gastritis, ulcer dyspepsia and other ailments rather than ending in “itis” (inflammation), are exacerbated by stress to which they are subjected thousands people like Daniel, have terrible eating habits and jobs that undergo constant pressure.

According to Dr. Rafael Perez Huacuja, gastroenterologist certified by the Mexican Council of Gastroenterology, currently the medical criterion focuses the kind of life as one of the essential factors that determine disease, which serves to explain a wide variety of diseases, from cardiovascular to the digestive system. “Stress is a trigger mechanism, although we can not say what the cause not should it be thought to be the only villain film.

The diseases in general and urban life in particular will vary, it is obviously a stressful lifestyle, a person will manifest with much greater ease and intensity either condition, “he said. Lately they have come on the market many effective drugs to control stomach acidity, asserts, however, have increased malfunction disorders involving the gastrointestinal tract. “irritable bowel syndrome, commonly known as colitis, the program alters the digestive tract, and is manifested by pain abdominal disorder, bloating, and constipation or diarrhea; or mixed episodes well. “Stress causes the body to produce substances such as adrenaline, which influence through the nervous system in the movement and feeling of the bowel and viscera, therefore, to the boiled chicken painless” he says.

And many people as a pretext to reduce stress a cigarette smoke or drink, said they take. “That, coupled with long periods of fasting or eating anything in the street with spicy, realizing that I do not digest well and I get stressed because maybe it’s cancer, complicates the whole picture, “he explained. The body has a physiological mechanism through which tries to adapt to unfavorable conditions, he added.

“In London during World War II cases of gastric ulcers soared and duodenal general, stress tips the balance toward the side of the disease. Now there planes bombard us, but criminals or politicians, who sometimes are the same, which of course affects the digestive system. ” Diseases digestive system that exacerbates stress – Gastritis – gastroesophageal reflux disease – Colitis – Dyspepsia, box alteration of the digestive system that simulates the symptoms of an ulcer – Ulcers Combatelas If you already have stomach problems: – See your doctor to determine the type of problem you have. – Follow the treatment and diet to indicate you do not put the lack of time as an excuse.

Reduce fat intake and irritants such as coffee, soft drinks and spicy. – Practice sport or relaxation technique.

If you must go to a business lunch or dinner, eat light the day. – Reduce alcohol and stop smoking.