Sustainable diet
Spring menu: 7 days of meals and a plan to lose weight and stay
Warmer days begin and the concern for the body increases. How to make good choices, the importance of exercise and rest. Menu and 10 tips.
Spring marks the beginning of the hot months, in which our body is more exposed and, together with the degrees, also increases the anxiety to want to see us better. The problem is that many times this desire results in fantasies about magical solutions, but if we manage to channel it in a sustainable way and aim to achieve a harmonious and healthy figure, the chances of success are much greater.
“It is essential to listen to the body and avoid any type of excess, in addition to being ordered with intakes and not skipping any food (breakfast, lunch, snack and dinner)”, explains the lawyer Liliana Grim-berg, coordinator of the Nutrition Area of the Therapeutic Center Dr. Máximo Ravenna.
Good choices
To improve food and that that translates into weight loss - if that is one of the objectives - the secret is to make good choices.
Grim-berg, who is a dietitian nutritionist, points out that protein foods give more satiety and are a very important part of a balanced eating plan. Lean meats are a good alternative, while egg white and egg have high-quality biological proteins with few calories that provide us with the necessary amino acids to form the proteins, not only of the muscles but of the hair and nails, among other. Skim milk and its derivatives, such as skim yogurts and lean cheeses, are equally recommended.
It also suggests increasing the intake of vegetables and fruits. And on the "no" side, it locates refined or industrialized foods, such as snacks, sweets, invoices, baked goods, fried foods and processed products "that leave us wanting to continue eating."
The nutritionist does not neglect hydration and warns that mistakes also occur in that plane. How to avoid them? Incorporating more liquids consciously, prioritizing water. Other positive options are hot and cold infusions, vegetable broths and water with lemon and ginger.
The aesthetic objective should not be the only one that drives a plan to treat overweight or obesity. Abdominal fat is associated with other health problems such as insulin resistance, high blood pressure, type 2 diabetes and cardiovascular disease. "It is remarkable how people who lose weight and eliminate that‘ central ’fat improve, control and reduce the dose of drugs for these diseases," says Grim-berg.
Physical activity is another of the pillars for good health and a body that expresses that well-being. Longer days and pleasant temperatures make the task easier. And the benefits continue even after the sessions are over. "Exercising regularly accelerates the basal metabolism, making the moment you rest at rest burn more calories. In addition, exercise releases endorphins generating positive changes in mood, reduces stress, decontract, strengthens, tones and shapes the body" explains Lucas Isusi, professor of physical education at the Ravenna Style Gymnasium.
Balanced diet and exercise are then two basic components of the recipe, to which you have to add good rest. It is recommended to sleep between 7 and 8 hours a day, since when there is sleep deprivation changes occur at the hormonal level that do not favor the body and are related to a higher incidence of cardiovascular problems, stress, diabetes, difficulty losing weight and increasing of the tendency to consume little or no healthy food.
Next, Grim-berg shares 10 useful tips for starting spring with a harmonious and healthy body and a weekly spring menu.
✔ Always make all four meals.
✔ Carry out a varied food plan.
✔ Drink 3 liters of liquid daily.
✔ Avoid alcohol consumption.
✔ Choose foods with low glycemic index.
✔ Eat a wide variety of seasonal vegetables and fruits. Opt for fresh foods.
✔ Limit the consumption of sugar, salt and sweeteners.
✔ Decrease consumption of diet soft drinks.
✔ Avoid processed foods.
✔ Eat foods with a neutral taste so as not to stimulate the taste buds.
Weekly Spring Menu
Day 1
Breakfast
Infusion
Strawberry smoothie (1/2 cup of water ½ cup of skim milk and 1 cup size of strawberries)
lunch
Broth
Leaf vegetable salad with lentils (3 Tbsp. Cooked)
1 hard boiled egg
1 citrus
Snack
1 cut or infusion
2 ham fetas and 2 machine cheese
Dinner
1 vegetable stock
¼ grilled chicken oregano with broccoli and tomato salad
1/2 apple with jelly
Lean meats provide good quality protein.
Lean meats provide good quality protein.
Day 2
Breakfast
Cut or infusion
4 machine cheese fetas
lunch
Vegetables soup
1 homemade hamburger with grated carrot garnish and two hard-boiled egg whites
1 banana
Snack
Infusion
1 hard boiled egg
Dinner
Broth diet
Oregano filet with spinach salad with cherry tomatoes
Jelly With Fruits
Tuna and palm heart, a different salad.
Tuna and palm heart, a different salad.
Day 3
Breakfast
Infusion
1 banana
lunch
1 cup Light broth
A tenderloin on the plate with leafy vegetables and grated carrots
1 apple
Snack
Infusion or cut
3 machine cheese fetas
Dinner
Broth
Salad of a can of natural tuna, with palm heart a slice of pineapple and several lettuces.
Jelly diet
The egg, source of protein.
The egg, source of protein.
Day 4
Breakfast
chopped up
Smoothie with 1/2 cup of milk and 1/2 cup of water and a small banana
lunch
Vegetables soup
Baked chicken with herbs with palm heart, arugula and tomato salad
1 citrus
Snack
Milk infusion
Omelette of an egg with two egg whites
Dinner
Broth
1 green leafy vegetable salad
Salmon Filet
One cup of gelatin diet
The hamburger is an option, but prepared at home and with salad.
The hamburger is an option, but prepared at home and with salad.
Day 5
Breakfast
Infusion + 1 cup of milk
1 banana
lunch
Vegetable soup
Omelette of an egg two fetas of cheese and broccoli with cabbage salad
Fruit salad
Snack
Milk infusion
Three little fetas de pavita
Dinner
Broth
Loin with mustard and oregano tomato
Gelatin diet or infusion
Strawberry smoothie.
Strawberry smoothie.
Day 6
Breakfast
Infusion cut with milk
4 lean cheese fetas
lunch
Broth
Quinoa hamburger with a cheese feta
Arugula Salad
1 citrus
Snack
Infusion
Omelette with one egg and two egg whites
Dinner
Broth
Hake fillet boy with multicolored salad
A glass of jelly
Quinoa, rich, nutritious and versatile.
Quinoa, rich, nutritious and versatile.
Day 7
Breakfast
Infusion
Banana smoothie (one cup of milk and ½ banana)
lunch
Vegetable Broth
Grilled chicken with spinach salad, mushrooms and egg white
A fruit
Snack
Milk infusion
Two loin fetas and two machine cheese fetas
Dinner
Vegetable Broth
3 thin feta of sirloin with onion and bell pepper
Red white cabbage salad and a hard boiled egg
Keep in mind: season the salads with a teaspoon of oil and lemon. Moderate salt limit the consumption of balsamic aceto and soy sauce.
