Summer is coming and you want to show off your little body
in the pool or on the beach. These are the regimes with which you can best get
it.
It is a classic when diets begin the nutritionists insist
much on that the key to a good system is to be "moderate, varied and
balanced." But most mortals also need a specific menu: a well-regulated
one that ensures success.
' My diet no longer limps The practical guide to healthy a
comer without complications '. In general, for a diet to be effective in losing
weight, but also to be safe, it cannot be too strict. But, in addition,
something must be adapted to our tastes, because if it will not be very simple
that we go over it and end up eating more than the account.
It is difficult to make a selection of the best (although
there are many that are not recommended, there are also many of proven effectiveness),
but these three have the backing of prestigious institutions and scientists and
a large group of people who have made them successful.
1. The Mayo Clinic Diet
The Mayo Clinic is one of the most prestigious private
hospital companies in the world, well known for its powerful research. The
institution's nutritionists developed a standardized diet that they recommend
to patients to lose weight, but also to maintain a healthy diet over time.
Although it does not allow you to lose weight as fast as
other plans. No nutrient is eliminated but, as in the majority of slimming
plans, the intake of fruits, vegetables, and whole grains prevails.
This is a typical scheme of a daily menu, which contains
1,200 calories. You learn to adopt five healthy habits, give up five bad ones
and incorporate an additional five.
Breakfast
A skimmed yogurt and a piece of fruit.
Food
A pasta salad made with a can of tuna, four cups of cooked
pasta, two cups of diced carrot and zucchini and four tablespoons of
low-calorie mayonnaise and an orange.
Dinner
A third of a 12-inch cheese pizza.
A green salad made with half a cup of sliced tomatoes, red
onion and mushrooms. And two tablespoons of dressing.
1 Arabic bread pizza, 3/4 cup mixed fruits, and a
calorie-free drink
Snack between the three meals
An Apple.
1 cup of bell peppers in strips and 2 tablespoons of hummus.
2. The Mediterranean diet
The Mediterranean diet is the traditional diet that has
greater scientific support and we all know what it is: high consumption of
fruits, vegetables, fish, whole grains, legumes, and olive oil, and low in red
meat, sugars, and saturated fats. But, in addition, an important component is
the practice of exercise does not always correspond to what scientists
understand as such.
The Prime study conducted in Spain, for example, concluded
in an investigation published in ' The New England Journal of Medicine ' that a
Mediterranean diet enriched with nuts and extra virgin olive oil reduces the
possibility of dying from an accident by 30% Cardi or vascular. New research
published today in the ' International Journal of Epidemiology ', however,
qualifies the universal goodness of mixing fruits, vegetables, fish, cereals,
legumes, and olive oil, and adds a forgotten nuance to make this diet truly
effective: have money or belong to the upper class.
It is a food rich in vitamin E, beta-carotene and
monounsaturated fatty acids that confer cardioprotective properties. This food
represents a treasure within this regime and has endured through centuries
among regional gastronomic customs giving the dishes a unique flavor and aroma.
Unprocessed, fresh and seasonal foods are the most suitable.
It is important to take advantage of seasonal products since, especially in the
case of fruits and vegetables, it allows us to consume them at their best, both
at the level of nutrient intake and its aroma and flavor.
This could be a daily menu:
Breakfast
A coffee with milk.
Appetizer
A piece of fruit.
Food
Stewed lentils.
Meatballs with peas and carrot.
Strawberries with cream.
Snack
Fresh cheese with honey.
Dinner
Mixed salad.
Baked fish with roasted potato.
A yogurt.
3. The DASH diet
The DASH diet responds to the acronym 'Dietary Approaches to
Stop Hypertension ' and, as the name suggests, it was developed by the US
National Institute of Health as a specific diet to treat patients with high
blood pressure.
Saturated fats, refined sugars, and carbohydrates are
virtually banned
It is a very varied diet in which the intake of fruits,
vegetables, and low-fat dairy is premium. Whole grains, meat, fish and legumes
are also consumed, but in a more restricted way. Saturated fats, refined
sugars, and carbohydrates are virtually banned. The diet is accompanied by a
physical activity plan and reduces alcohol consumption to a minimum. The point
where our stews begin to know something.
This could be a daily menu:
Breakfast
An orange.
Green tea
Appetizer
Pineapple.
Food
Roasted pork tenderloin with brown rice and beans.
A salad of lettuce.
Snack
Carrot sticks
Dinner
Pasta with natural tomato and mussels.
Jelly without sugar.
Flexitarian diet
As shellfish, fish or birds. Some will think that then
everyone enters into this concept, but it is not so. Their diet is based on a
green diet and the consumption of animal origin is occasional or exceptional.
What defines it is the frequency in this type of food intake.
Emphasizes the consumption of fruits, vegetables, whole
grains, and vegetable proteins, Meat as such is only added in very small
quantities as an ingredient in pasta dishes or salads.
Power diet
The University of Newcastle, in Australia, has presented a
slimming program designed only for men and they have named it Workplace POWER,
an acronym for Preventing Obesity Without Eating Like a Rabbit ('Prevent
obesity without eating like a rabbit'). "Many men do not recognize that
they are overweight," explains in 'The Sidney Morning "Having a belly
does not seem to be a problem when all your partners have one. Being fat has
normalized among men because 70% are obese or overweight. ”
These are his main tips:
Breakfast. Avoid high glycemic foods and ingest protein,
which will keep you satiated for longer. Eggs are always a good option.
Dinner. Think about the proportions of your food: half must
be vegetables, quarter meat, and another carbohydrate.
Always bring food from home to avoid eating too caloric
foods typical of fast food establishments and vending machines.
You don't have to give up the drinks and foods that you
like, you just have to educate yourself a little more on your caloric intake
and introduce healthier options. Move on. Stand up and walk as much as you can.
Getting around is the best way to meet your goals as soon as possible.
TLC diet
It was designed by the American National Institute of
Health, although this time as a diet to treat cholesterol. Again, experts have
considered that it is an ideal diet for all types of profiles, as it is "
very healthy, complete and safe ".
It is a regime with a “ do it yourself ” approach: it is
very flexible but requires a great commitment, since it is not as prescribed as
other diets. The key to the plan lies in the reduction to the minimum
expression of fat consumption, in particular, saturated fats (whole dairy,
fried, fatty meats ...). For the rest, the consumption of whole grains, fruit,
vegetables, fish, and chicken (without the skin) is premium.
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