«Every 500 g of fat in our body contains
Approximately 3500 calories (kcal) of energy,
Can be read in Peter's "Rethinking the Weight"
Teixeira and Marlene Silva, published by LIDEL.
 
Made
Accounts, to lose one pound a week, the
Recommended maximum limit, you must
7000 calories weekly.
 
But how to do it
In a healthy way? Inevitably combining
The practice of physical activity and reducing the number
Of calories ingested. With the collaboration of
White clinic specialists in nutrition and exercise
We present to you a plan that will help you
Summer with a body to match your
Without compromising your health.
 
FOOD PLAN
More important than the bills you have to make to know how many calories
Lose, is to adopt a series of healthy eating habits. Iara Rodrigues,
Nutritionist, tells you what:
 
- START THE DAY WITH A FULL BREAKFAST
Consume milk or
Low-content derivatives
Of fat (half-fat
Or lean).
Choose dark bread from
Mixtures or cereals
Without sugar are
Excellent suppliers
Energy and fibers
That should never be
Dispensed at the first
Meal of the day.
 
- AVOID BEING MORE THAN THREE HOURS AND HALF EITHER EATING
Make small
Snacks between the three
And feel
Need, make a
A little supper before
To lie down In these snacks,
Include fresh fruit
Or a natural juice
(Without sugar). Also limit the intake of fats. They should never
Contribute more than
30% of total calories
Consumed daily. Therefore, reduce the amount of
Of fat for cooking
And seasoning foods,
Always preferring the
Olive oil with other seasonings
Less salutary.
 
Avoid frying foods,
Opting to bake
Steam, steaming or roasting.
If you bake in the oven,
Add little fat
And always discard the sauce
Which is on the baking sheet.
Restrict consumption
Of products
Cold meats and sausages. Also avoid too much sauces.
Especially
The preparation
Industrial (mayonnaise,
Mustard, cream). Remove visible fat
Food before
The confection.
 
Give preference to fish
And lean meats (poultry)
And rabbit without skin), in
Detriment of meat from
Mammals or others with
Greater quantity
Of fat. Remember
That frozen fish
Is a safe alternative
Fresh fish. Reduce consumption
Saturated fat
(Products of origin
Animal) and give priority to
Monounsaturated fats
(Olive oil) and polyunsaturated
(Peanut oil, sunflower oil or rapeseed oil).
 
 
 
See on the following page: What you should not eat
 
 
- INCREASE FRUIT AND VEGETABLE CONSUMPTION
Eat, at least,
400 g of fruit and vegetables
per day. To do this, always start the
Main meals
With a soup rich in
Vegetables and veggies.
 
Always include salad and
Other vegetables on the plate.
 
- PREFER INTEGRAL CEREALS
They have more fibers, more
Vitamins and minerals
Than their versions
Originals.
 
- REDUCE THE CONSUMPTION OF SIMPLE SUGARS
Sugar is very rich in
Calories and does not contain
Substances. So avoid adding sugar
Foods (fruit
Fresh milk, coffee, tea and
Natural juices). Also limit consumption
Of sugary products
(Cakes, ice cream,
Chocolates, gums,
PRICE / INFO
Crystallized and honey).
 
Also avoid soft drinks
And fruit juices
Artificial limbs. Prefer
Always water. Use sweetener but be careful to eat only up to 10
Tablets per day. Abuse of this substance, like all abuses, can be harmful to the body.
 
- REDUCE SALT INTAKE
Never seek to ingest
More than 5 g of salt per
Day, a recommendation
Of the World
Health.
Cook with little
Salt. For this, use herbs
Aromatic and spices
To temper
The cooked ones. They also give flavor to foods and many of them have praised and recognized nutritional and therapeutic properties.
 
 
Limit intake of
Salted foods (products
Of charcuterie, cheese,
Concentrated broths, food
Processed, fast food). Do not bring fine salt to
The table. Avoid pre-prepared sauces
(Mustard,
Ketchup sauces
French fries). Modify still the intake
Of mineral waters
Gasified because these
Are also generally high in salt.
 
- MAKE WATER YOUR ELECTION DRINK
Consume it in
Abundance, along the
Day and not just when
Thirsty Pure water,
Herbal infusions, herbal teas
And water with lemon without
Are ideal drinks.
To maintain
Hydrated.
 
- MODERATE ALCOHOL INGESTION
Pregnant women,
Mothers to breastfeed,
Adolescents, young people
Under 17 years old
And children should never
Ingest alcoholic beverages
Because any portion,
Although small,
Is harmful.
 
- AVOID CONCERNS DURING MEAT
Work, think of
Problems, read newspapers,
Watch television, talk
On the phone or do
Educational discourses not
Are proper gestures
At the time of the meal. One
Table set with grace
It's a nice talk
Contribute to creating
A relaxing environment.
 
FOODS YOU SHOULD AVOID
Here are some of the prohibited list: