Categories
Loose Weight

Low-carb diet for weight loss: what you need to know

The low-carbohydrate diet is a food trend based on the reduction of these types of nutrients to give preferences to proteins and fats. This trend has gained relevance in recent years due to the scientific support that accompanies it.

This diet will, in many cases, reduce body fat and weight. However, what makes it more interesting for us is the effect on our metabolism. In this article we will tell you what this feeding model consists of and we will give you some guidelines to follow it.

 

An article published in The New England Journal of Medicine indicates that a low-carbohydrate diet causes weight loss and improves health markers. Also, almost everyone knows someone who has tried it successfully. Let’s see in detail how it is done and who should avoid it.

What is a low carbohydrate diet?

A low-carbohydrate diet involves a higher ratio of fat and protein. It is also called the ketogenic diet.

For decades we have been told that fat is bad for your health. Meanwhile, low-fat, and often sugar-laden, “diet” products have flooded supermarket shelves. This was a serious mistake, which coincided with the onset of the obesity crisis.

How does the ketogenic diet work?

By avoiding sugar and starches, blood glucose stabilizes and insulin levels drop. This increases fat burning and helps you feel full, reducing food intake and causing weight loss.

Also read: What is the FODMAP diet?

Recommendations to follow this diet

Protein in a diet.
In a low-carbohydrate diet, other groups of nutrients predominate, such as proteins and fats. For this reason, it is also known as the ketogenic diet.

1. Don’t go hungry

One of the great advantages of a low-carbohydrate diet is that it regulates the glucose level, greatly spacing the feeling of hunger. Protein foods induce a higher level of satiety than those rich in sugars, according to a study published in 2015.

Eat when you are hungry, and eat well, until you can say, “I’m full and comfortable.” If at some point you have finished eating and you are a little hungry, eat a handful of nuts or a piece of avocado and you will see that you will not be hungry or small cravings in the middle of the morning.

2. Don’t sleep with the enemy

At home, avoid all types of forbidden carbohydrates and buy only what is necessary to follow a low-carbohydrate diet. In addition, you can color your fridge and pantry with fresh fruits, vegetables of all kinds and unprocessed meats.

3. Refresh and hydrate yourself well

Water is essential for our body and keeping the body hydrated has endless benefits. Also, you can choose to spice it up a bit with fruit, berry or herb peels. 

4. Eat eggs

During the diet you will think that there are not many things for breakfast but, it is the opposite! You can find many ways to eat eggs: poached, cooked, fried, scrambled with bacon, scrambled with vegetables, or as a French omelette.

Also, if you get hungry in the middle of the morning and you can’t stand it (which will happen at the beginning), you can have a boiled egg on hand, which is easy to transport and satisfying.

On the other hand, it is necessary to emphasize that the consumption of eggs does not affect cholesterol levels, as stated in a study published in the journal Nutrients.

Boiled eggs
Eggs are one of the best foods for a low carbohydrate diet. They are filling and there are many ways to prepare them.

5. Don’t be afraid of fat

Human beings have consumed fat throughout their history, for hundreds of thousands of years, because it is essential for survival and it is the macronutrient that contains the most energy per gram.

Read also:  7 best tips to not get tired of the diet

What to eat on a low carbohydrate diet?

In this diet it is important to know what your allies are to be able to consume fats and proteins from healthy sources that help you not only reduce body fat, but also avoid starving or reducing energy levels.

Recommended of animal origin

All of them better if they have been raised free-range and grass-fed, to avoid added chemicals such as preservatives.

  • Duck.
  • Turkey.
  • Chicken.
  • Pork.
  • Rabbit.
  • Eggs
  • Cordero .
  • Blue Fish.
  • Cow or veal.
  • White fish.

Recommended of plant origin

  • Olive oil.
  • Seeds (pumpkin, flax and sesame).
  • Fruits with a high percentage of fat (coconut).
  • Nuts (walnuts, almonds, hazelnuts, pecans, walnuts, etc.).
  • Low glycemic index fruits (blueberries, raspberries).
  • Vegetables of all colors (always include spinach, broccoli and cauliflower).

Recommended drinks

  • Tea.
  • Water.
  • Coffee.
Drink water on a low-carb diet
As in any diet, hydration is essential. Therefore, it is advisable to drink plenty of water and healthy drinks such as tea.

Who shouldn’t go on a strict low-carb diet?

Most people can safely and immediately start any type of low-carbohydrate diet. However, in the following three cases you may need an additional adaptation and consult your doctor:

  • If you use diabetes medication.
  • You take medication for high blood pressure.
  • You are breastfeeding or pregnant.

Talk to your doctor or other healthcare professional regarding your desire to start a low-carbohydrate diet. Discuss your medical history and the risks and benefits that this diet implies for you.

Categories
Loose Weight

How does the hormonal diet work?

If we pay attention to the idea developed in the book “The Hormonal Diet” , it is possible to regulate the endocrine system with diet. According to its author, Dr. Natasha Turner, ” there are about 16 types of hormones that affect the ability to lose weight.”

Some of them would be insulin, sex hormones, stress hormones and mood. Intended as a diet to lose weight   and improve people’s health, it focuses on the relationship between hormonal function and weight loss . 

The hormonal diet: a diet to lose weight

The hormonal diet promises weight loss thanks to the re-initiation of hormones. It is based on the idea that the reason why some people find it difficult to lose weight is hormonal malfunction . Correcting hormonal imbalances in the body is what would allow you to lose weight and maintain it over time.

It also promotes better general health and detoxification of the body. To achieve this, the key would be eating habits, physical exercise and nutritional supplementation.  Hormonal regulation would be achieved with the food eaten, the time of day when meals are made, and other complementary lifestyle habits. 

hormonal diet
The hormonal diet is based on the balance of hormones within the human body

How does it work?

The diet is designed to be carried out in 3 steps, with a duration of 6 weeks. 

Step 1: 2 weeks detox

The first step is to correct some eating habits and to leave behind the consumption of some foods and nutrients that are harmful.

Alcoholic beverages, caffeinated beverages, gluten , added sugar, dairy products, red meat and citrus are not allowed . At the same time, it is recommended to increase the intake of vegetables, fruits, fish, soybeans , vegetable drinks, nuts or whole grains without gluten.

In the words of its creator, the diet is defined as a Mediterranean diet with a low glycemic index. 

Step 2: food reintroduction

In a second phase, some of the forbidden foods can be reintroduced in the first weeks. The list is long and you always have to pay attention to the individual tolerance of each of them .  You are also encouraged to stop  consuming a large number of ultra- processed products .

Step 3: complementary measures to the hormonal diet

Finally, in a third moment , the practice of physical exercise is encouraged to activate hormones and emotional well-being. Likewise, tips are formulated to achieve quality sleep and good stress management 

Read on: Glycemic Index Diet – What Should You Know?

Is the hormonal diet bad for your health? 

If we look at the habits that the hormonal diet promotes, we cannot say that it is a bad or dangerous diet for health. Carrying out a caloric reduction – without turning our diet into a severe caloric restriction – and promoting the intake of healthier foods is the basis of many weight loss guidelines. 

In addition, the hormonal diet restricts the consumption of beverages and processed foods . These types of products should not be present in any type of diet, even if you do not want to lose weight. 

Another of its strengths is that, apart from focusing on food, it focuses on sleep , emotional balance, stress -which we should avoid as much as possible- and physical exercise. 

However, it is always recommended that people who want to lose weight follow an individualized program , according to their energy needs and their daily activity. This plan should be adapted gradually to the weight loss achieved. 

Processed foods and hormonal diet
The hormonal diet proposes to eliminate processed and ultra-processed foods, which is good for health in many ways

Read more: Mediterranean hypocaloric diet: what should you keep in mind?

The problem of hormonal regulation

The main problem with the hormonal diet is that it promises a hormonal regulation that it is not clear that can occur . At the moment, there is no scientific evidence that this is so. There are books on the hormonal diet and how to apply it, but it is not supported by scientific studies. 

As we have seen, hormones are involved in the general functioning of our body, beyond the regulation of body weight. This is why trying to control it just for the purpose of losing weight could backfire. 

In addition, this diet promotes a great loss of pounds in just two weeks, which would be unhealthy and unrealistic . And it could have a negative impact on your metabolism leading to subsequent weight gain. 

The hormonal diet: yet another eating plan to lose weight

As we have seen, for the moment, the hormone diet can be classified as a weight loss diet . Although it promotes healthy eating and living patterns, it may not be valid for all people. Without taking into account that many times the rapid loss of kilos is not a good strategy to lose weight in the long term. 

Categories
Loose Weight

Healthy and light dinners to lose weight

If you are trying to lose weight, you should know that it is not advisable to skip main meals or go long periods of time without eating. In the case of dinners, just choose healthy and light options, made with ingredients of high nutritional quality.

Although the idea of ​​avoiding this last meal to generate a caloric deficit has spread, scientific evidence shows that the key is in the foods that are chosen to prepare it. What should you keep in mind?

Healthy and light dinners to lose weight

Dinner is one of the five meals that are part of a healthy diet, as long as it is balanced and according to each person. In fact, several studies suggest the benefit it has in weight loss, especially when taken two hours before going to bed.

It also serves to shorten the time of night fasting, so that the appetite will be better controlled the next day. Indeed, you can have peace of mind if you eat meat, chicken or some source of carbohydrates such as rice or pasta. Here are some ideas.

Healthy and light dinners to lose weight
The key is not to skip dinner, but to choose healthy options with high nutritional quality.

Also read: What should pregnant women have for dinner?

Dining in a healthy pattern

Basing your diet on healthy options increases the probability of maintaining a normal and stable weight. Thus, the Mediterranean pattern, for example, is one of those that has most demonstrated preventive effects in terms of cardiovascular and metabolic diseases such as obesity.

It is composed mainly of foods of plant origin, which provide antioxidant compounds such as polyphenols, flavonoids and phytosterols. It also ensures sources of protein and fatty acids, essential macronutrients for any diet. What can it contain?

  • Whole grains.
  • Fruits .
  • Vegetables.
  • Legumes.
  • Oilseeds such as flax and chia.
  • Extra virgin olive oil.
  • Sea fish and shellfish.
  • Low-fat dairy.
  • Lean red meat and eggs in moderate quantity.
  • Water in abundance.

Of course, in addition to this, there are other dietary styles that you can use as a reference to eat healthy. The essential thing is to avoid the consumption of ultra-processed foods, which fall short from a nutritional point of view.

As for cooking, if you are looking to prepare healthy and light dinners, avoid frying and opt for roasted, steamed, baked and the like. Discover some ideas to make them at home.

1. Fish fillet with vegetables and potatoes

Sea fish provide healthy omega 3 fats . This dish, in addition to being light, is practical because it only takes about 20 minutes to prepare.

Ingredients

  • 1 fillet of hake.
  • 1 small carrot.
  • 1/4 of red pepper.
  • 1/2 cup of spinach (130 g).
  • 1/2 small potato.
  • 1 teaspoon of olive oil (8 g).
  • 1 teaspoon of seeds (8 g).
  • Salt and seasonings to taste.

Preparation

  • First, chop the vegetables and bring them to a boil.
  • Meanwhile, season and add salt to taste over the steak.
  • Heat a hot pan with olive oil and put it to cook.
  • When you notice that the vegetables are already cooked, drain, serve on a plate, season and add the seeds.
  • Remove the steak from the heat and serve with the rest of the mixture.

Also  read 5 tricks to eliminate the smell of fish from the kitchen

2. Noodles with vegetable sauce

Who says you can’t have carbohydrates for dinner because they’re fattening? The most important thing is to consume them combined with vegetables to achieve a balance in the preparations. So, if you are a lover of this dish, this is one of the dinner recipes that you will like to try.

Ingredients

  • 1/2 plate of noodles (150 g).
  • 1 tomato.
  • 1 small onion.
  • 1/2 carrot.
  • 1/2 cup of broccoli.
  • 1 teaspoon of olive oil (8 g).
  • Cheese to grate.
  • Salt and seasonings to taste.

Preparation

  • First, bring the noodles to a boil.
  • While they cook, process all the vegetables.
  • Put them to cook over medium heat (it is not necessary to use oil for this).
  • When they are ready, season and add salt to taste.
  • Once the noodles are cooked, pass them through a strainer, pour them into a plate and add the olive oil.
  • Finally, add the amount of sauce you want on top, with cheese to taste.
Noodles with vegetable sauce
A moderate portion of noodles fits into the concept of healthy and light dinners. The important thing is to create a balance with other healthy foods like vegetables.

3. Mustard chicken with salad

Salads are ideal to enjoy healthy and light dinners, as they are low in calories . However, if you consume them alone, you will feel hungry in no time. Therefore, in this case we propose adding a portion of protein through the chicken.

Ingredients

  • Chicken without skin (200 g).
  • 1 teaspoon of mustard (15 g).
  • 1 teaspoon of olive oil (8 g).
  • 1/2 cup of chopped arugula (100 g).
  • 1 tomato.
  • Salt and seasonings

Preparation

  • To start, season and add salt to the chicken. Then, drizzle the mustard on top.
  • Then put it to cook on the grill or in the oven with the olive oil.
  • Chop the vegetables.
  • Lastly, serve on a plate and enjoy.

See Also: 3 Rice Salad Recipes You Must Try

What should be clear about light dinners to lose weight?

Losing weight doesn’t have to be synonymous with skipping main meals. Although fasts have gained popularity these days, it does not mean that you have to undergo them. Knowing how to choose healthy and light options for dinners is enough to take care of your weight and health.

Ideally, vegetables and protein sources should abound. In addition, there is room for carbohydrates, although in moderation. Of course, as always, try to combine your diet with exercise to achieve better results.

Categories
Loose Weight

Are fat popcorn?

There are those who wonder if popcorn is fattening, especially those who fear gaining weight. Now, what is the truth in that? Can this food be consumed if you follow a diet?

Regarding this issue there are myths and controversies, however nutritionists recommend it as a healthy option, because it is a snack that can provide benefits for the body. Read on and find out more about it.

Are fat popcorn?

Popcorn comes from a variety of this grain called popcorn . When exposed to heat, they explode due to overheating of the water and starch they contain. This is how this spongy mass with a characteristic aroma is formed.

In fact, due to their easy preparation, they are consumed in many countries, ideal to accompany movies or as a snack . Now, why are they thought to get fat?

Perhaps, this is associated with the fact that popcorn that is marketed in general has added energy value . That is, they have higher amounts of salt, sugar, caramel or even butter, unlike those made at home.

Thus, when they are made for own consumption, only oil is used so that they do not stick and then they are flavored according to personal taste. To answer this question, a study published in the journal Antioxidants analyzed its composition and suggested that 1 cup of this homemade snack provides only 30 calories.

Homemade Popcorn
Homemade popcorn is low in calories and not harmful.

Also read : 5 snacks for your diet with less than 100 calories

How to do them?

Write down the following recipe if you have never made them. You will need 2 tablespoons of oil, a large pot with a lid, and a half cup of popcorn . In less than 5 minutes you can enjoy them.

  • The first thing you should do is heat the oil in a pot over medium heat.
  • When you notice that it has reached temperature, add the corn, mixing it in the oil and cover the pot.
  • You will hear the corn start to pop abruptly. Wait for the noise to stop to make sure it’s ready.
  • To flavor, add sugar, salt, caramel, some spice or you can eat it natural. Remember that if you are looking for nutritional quality, it is not recommended that you overdo the additions .

See also: Flavored corn tortillas, discover how to make them

What Nutrients Does Popcorn Provide?

In addition to being a practical and inexpensive option, popcorn provides different substances. Regarding nutrients, they contain carbohydrates, dietary fiber, fats and proteins. Thus, they also have vitamins and minerals. According to data extracted from Nutrition Data, they have the following components:

  • Vitamin B1, B3 and B6.
  • Vitamin E.
  • Minerals, such as iron, magnesium, manganese, zinc, and copper.
  • Phosphorus and potassium.
  • Fiber.
  • Polyphenols.

Additionally, science suggests that among the grains of oats, wheat and rice, corn has superior antioxidant capacity , due to its contribution of phenolic compounds (chemical substances that protect cells). Fortunately, the burst caused by cooking does not degrade or alter them.

What benefits can its consumption bring?

Although many people do not know it, the consumption of popcorn can provide important benefits to the body because it is a whole grain . Due to the nutrients they provide, they contribute to overall health and well-being . Here are some positive effects.

Weight and digestion control

Popcorn is an option for those who want to calm the feeling of hunger , because in addition to being low in calories, dietary fiber has a satiating effect. In this way, as inclusions between meals they reduce the appetite.

This affects the control of body weight . Likewise, those who ingest them can improve intestinal transit function, reducing flatulence as peristalsis adjusts.

Disease prevention

The fiber content and the presence of phenolic compounds act by reducing blood cholesterol , which prevents the formation of atheroma plaque. This is a protective factor against arteriosclerosis, which translates into lower cardiovascular risk .

In addition, they lower blood pressure when consumed without salt and normalize glucose. In fact, studies suggest that the prevention of cardiac pathologies is also expressed in a reduction in the risk of suffering from diabetes, again considering the presence or not of aggregates, such as sugars.

Commercial popcorn
Commercial versions of popcorn contain additives that are not as healthy, such as salt and simple sugars.

Popcorn is not fattening

It’s time you stopped thinking that popcorn will make you gain weight . Remember that they are recognized for being a healthy and comprehensive alternative compared to other snacks. Above all, they have a low caloric intake and nutrients that contribute to your well-being.

If you are looking to satisfy hunger, control weight or even calm anxiety, you can consume them. Of course, try to avoid those offered by the market, since the additions are harmful. Go ahead and make the homemade preparations.

Categories
Loose Weight

The Sakuma Full Body method: improving posture and body weight

The Sakuma Full Body method owes its name to its Japanese creator and the perspective that he applies in the exercises. The inventor of the methodology is Kenichi Sakuma, and the intention is to shape the body in a short time under concepts of body posture.

Sakuma is a world renowned fitness trainer. He is a consultant for models and celebrities who hire him to tone their bodies. In addition, he owns CharmBody gyms , with locations in large cities in Japan and the United States.

His latest book on the Sakuma Full Body Method is a multilingual best seller. This post is the coach’s second on his methodology, and focuses on the practical part of the exercises, explaining how they should be done and for how long.

Who is the Sakuma Full Body method for?

What mattress to choose for scoliosis?

 

The same author of the methodology, based on his experience, repeatedly repeats that the beneficiaries are those who have failed in previous methods . Sakuma initially wondered why some people can lose weight easily and others cannot.

And it really is like that in everyday life. We all know people who with little effort maintain their figure, and others who, despite diet and constant exercise, do not reduce their weight or tone their muscles.

The Sakuma Full Body method aims that with no more than five minutes a day, people with difficulties to lose weight will achieve it . In the same way, it would help to tone muscle fibers in the most complicated regions of the body.

What are the basics of the technique?

The Sakuma Full Body method focuses on correcting posture . It assumes that, as a general rule, human beings have a tendency to bad bodily habits .

These bad habits are the bad postures that we use throughout the day: to sleep, at work, when we walk, sit or do something while standing. According to the creator’s basics, misused muscles affect the entire body contour .

If we increase the activity of the muscles that we use the least, and that are involved in posture, the figure and body weight would benefit. Ultimately, the hypothesis is that learning to use the body results in more toning .

Following this theory, Sakuma states that body fat is reduced by improving posture because it increases basal metabolism . The muscles that we do not use, or that are in disuse due to poor posture, are not toned because they reduce their metabolism.

However, there is no solid evidence to support this claim. What the literature defends is that the best method of increasing metabolic expenditure is with the introduction of strength exercises. This is stated in an article published in the Frontiers of Hormone Research magazine .

On the other hand, when the less used muscular areas – abdomen, thighs, calves, back – are activated, they return to shape . This recovered tone would be enough for body fat to be reduced.

And the best thing about the Sakuma Full Body method is the time it would take. The Japanese author proposes about four minutes a day to recompose the posture , constantly.

Back pain is one of the symptoms of kidney disease.
Bad postures in daily life would inactivate large muscle groups, which would lead to a decrease in basal metabolism

Read on: What is correct posture?

The importance of pelvic posture

One of the axes of the Sakuma Full Body method is the work on the pelvic posture . The Japanese coach has been warning about the problem of bad pelvic positions for a long time. The scientific literature supports this theory.

According to their observations, eight out of ten people have poor posture in their pelvic region . This means that they place it very forward – anteversion is the technical name – or very backwards – retroversion.

Both positions inactivate fundamental and large muscles of the body. In addition, the spine copies the bad position, also acquiring an inappropriate habit . This results in underused and overloaded areas of the body trunk.

As we previously explained, in Sakuma’s theory, muscle inactivation reduces basal metabolism and increases fat accumulation. As the pelvis regulates large muscle groups , the effect is considerable.

To achieve a well positioned pelvis we should be able to draw a straight imaginary line that joins the neck, shoulders, hips, knees and ankles. If that position is fulfilled, then we are in a correct standing posture.

Woman with bad and good posture.
Pelvic posture affects the entire body. The back and lower limbs are regulated by the pelvic position

Discover more: Anatomy of the back muscles

A possible method to lose weight

The Full Body method of the Japanese Sakuma is a worldwide success . It has crossed the barriers of its country of origin to be present all over the world. The books are translated into several languages ​​and that makes them more accessible. However, the scientific literature does not support these effects.

Medically there would be no contraindication for the application of this method. Basically it is an improvement in posture seeking balance and muscle activation . It should not cause adverse effects; much less when using only four minutes a day.

For people with spinal problems or joint disorders, a consultation with a doctor or physical therapist may be advisable . The relevance of the exercises can be evaluated in each case to be sure of their safety.