healthy eating

is a very long topic that can help you lose weight. It all starts when patients come to the office and say “I want to eat healthy.” Actually, the guidelines or the little way of how to eat healthy, most know it. However, a guide that tells you what you can eat is always important. Also tell you how to choose, what foods to eat, at what time, in what way, how to prepare them. If it is really a good food, if it is not it is. There are many, many topics. Let’s try to summarize it and make it easier for you too. And starting, well with a healthy diet, it is necessary to have a balanced diet.

Balanced diet

But what is a balanced diet? Here we always use 3 food groups. These are the macronutrients: carbohydrates, proteins and fats. * As long as your dish contains those 3 food groups, you will have all the substances. That is, the micronutrients that you should be consuming during your day and within your diet. Here, the recommendation that we would make is nothing It’s more about trying to use the right portions. And especially good for those who do not have a scale at home or do not have a way to measure food.

Processed foods

Another tip is to try to minimize processed foods as much as possible. The more natural and healthier the diet, the better nutritional value you will have. And we’re talking about going back to basics and Start consuming entirely raw foods. * By saying whole I mean the vegetable as is, the fruit as is. If you are going to eat chicken, beef, pork, fish or whatever as long as you are consuming the right animal protein. Many times when buying chicken for example, we buy what we find in any supermarket. And we don’t really read labels. That the important thing about returning to natural nutrition is to be consuming free-range chicken. This is guaranteeing that I am consuming a chicken without hormones. So that’s going to affect us later. to our health. Likewise, with beef, always try to look for the leanest part, do not buy just any part. Even check the places where we know we are going to get meat that has not been treated with hormones. So right now we have to avoid everything that comes from a bottle, a can, a bag. So, we can search in this case for those of free grazing but also look for the lean parts to be able to consume them. We can integrate healthy fats into our diet, which we have also already mentioned. * Like olive oil or coconut oil for cooking. All nuts, almonds, walnuts, pistachios, all of this, even the almond butter, obviously the natural that should not contain sugar. All of these sources are good fats and it is It is important that we are including them in our diet every day.

The anatomy of our plate

The anatomy of a healthy plate is half of it, full of vegetables, greens… very colorful. * Above all, something that is very varied, don’t focus on just one vegetable because you can get bored. Try to make it colorful, varied and above all with seasonal vegetables. For example, in July lemon, mango, melon, papaya, pear, banana, watermelon and prickly pear are produced. We can still freeze the fruit pieces of watermelon that are super cold. Here also a recommendation, do not use chili powder but traditional chili powder. You should preferably use dried chili, which is also powdered but does not have sugar.

The importance of organization

Another recommendation for you to have a healthy diet is to be a well-organized person. The mere fact of organizing your meal times, of grabbing a list and starting to make the grocery list and sticking to it. Also, remember that you are now prohibited from shopping in supermarkets, to avoid chemicals in food. So, take your list, organize well what your menu is going to be for the entire week. And if you’re already on a weight loss regimen, simply buy what you’ll need and nothing more.

Cooking time

Many say “yes, I already have everything ready, my fridge is full of healthy things but I don’t have time to cook.” Sunday could be your day to cook or the day you rest. Try to make large quantities and try to divide them into small tupperware. This way you are guaranteed your food all week and you don’t have to go shopping on the street. It’s better that you already have it there in the tupperware separate what you are going to eat all week. This is really something we highly recommend, especially when time is short. Then get organized so that you really have your healthy food all week.

Deceptive foods?

When we are trying to eat healthy, there are 8 misleading foods in the supermarket that we mistake for healthy. The number one thing that everyone gets confused with is yogurt. Many think that buying yogurt Natural is good, yes it is good as long as it is the Greek style. No sugar, no added fruit, let it be natural, the one that does not contain sugar. That is, natural yogurt really has no absolutely nothing. Number 2 is fish. Be very careful with the fish Do not buy farmed tilapia fish, mojarra, in short any other fish fillet you find there. Those fish that are farmed and for that reason are also treated with hormones. So be very careful when you go to the supermarket. Also, choose the right fish. Another of the foods that can cause us a bit of confusion are plant milks. Soy milk, rice milk, milk almonds, coconut milk, any of these that you buy in the supermarket It comes with added sugar. And I don’t want to get into the topic of talking about soy milk because it is genetically modified soy. * So all these commercial milks are better to avoid, better not to drink milk if you don’t have time to make your own plant milk. Likewise, those famous little toys that Most children love that they are juices that contain soy, avoid them at all costs. In other words, these juices should not be for sale in the market, much less be consumed by a child, exactly because of the high sugar content they contain. Another food that we also found misleading and that you should pay close attention when buying it is honey of agave. For a long time it became fashionable that it was much better than corn syrup. That diabetics could consume it, nothing, zero, is an error. You really should not consume agave honey, is high fructose syrup, just as harmful as conventional honey or bee honey So if you want to look for a sweetener it is You better consume stevia. Stevia should not have sucralose or any another filling. It must be natural stevia, if you can Getting stevia leaves is the most correct and appropriate thing to do. So you also have to be careful with what that we are buying in the supermarket. Finally, the food that I am going to mention that is misleading are all the foods that say gluten-free. I understand perfectly that there are people celiac, there are people who have problems digesting gluten and obviously It is a better option for them. But people who don’t have that problem yes we need gluten. So don’t really stop consuming it, it is something very, very necessary because it is a protein that ultimately our body needs.

3 tips to lose weight

The first tip is to set meal times, it may seem like something not so important but it is really going to form a habit. * Always having breakfast at an hour, eat, when you have breakfast you will also regularize the times in which you go to the bathroom. And this is important for your health gastrointestinal. The second tip is to chew your food slowly. Also for reasons of time, for work Sometimes we eat in front of the computer, in front of the TV, who has the opportunity to rest. Or with the phone, and you don’t realize how much how much you are eating. You must chew your food well, The teeth’s main job is to chew and grind all that food. so that it is not such a heavy burden on the stomach. And you should eat at least 20 minutes so that all the signals arrive in your brain that you are already eating. Your brain is able to send signals that it is already satisfied and that it is no longer necessary to eat more, and just when you feel good you stop eating. The third good tip is the consumption of fruits and vegetables. I think that’s already pretty clear. In case you consume products canned or products that come with a label because you have to read the label. You have to know how many grams of each of the nutrients it will provide us. And above all, I believe that more than reading the label is to see the ingredients it contains. If it has more than 5 or 6 ingredients, it is no longer good. If within these first 5 ingredients It has sugar, don’t buy it at all. The ingredients are arranged in order from highest to lowest in terms of content. So if sugar is the first of the ingredients or is it the second… cross it out… yes, don’t take it. Consuming water… that is also very important… consume water because it seems that in a diet it is not so important drinking water You say well, I’m following him at the foot of the lyrics, but then why am I not going down? I assure you that if you include 2 and a half liters of water daily or 3 liters you will lose weight per week. And above all, the skin will be more hydrated, you will notice changes to improve your digestion, you will feel happier, water consumption also influences this. If you want more information on nutrition and health issues, or need advice to find the healthiest eating plan to help you lose weight, **click here