Achieving the ideal weight and the perfect measurements requires a good attitude towards life, acceptance of one’s own being, a desire for transformation and applying certain dietary recommendations that can make that intention a reality. These are the recommendations to follow to improve weight and have good health.
Eat between meals only water fruits, unsweetened juices, water, green tea, aromatic or nuts.
- Gradually reduce the volume of each meal, using the medium plate of the tableware. Forget the big one!
- Avoid repeating food. Eating twice the portion creates greater anxiety and generates a feeling of dissatisfaction.
- Drink at least 3 bottles of 500cc of water a day.
- Make 5 daily meals (breakfast, mid-morning, lunch, mid-afternoon and dinner).
- Eat lots of fruits, vegetables, and small portions of fat-free protein (meat, poultry, fish, shellfish) and whole grains).
- Avoid watching television, reading the newspaper or playing at mealtimes. Watch what you eat!
- Eat fresh food, avoid frozen, canned or precooked, which contain more salt, fat and chemical additives.
- Choose chicken or lean meats.
- Defat meat or poultry broths.
- Eliminate sugar and carbonated products, prefer fresh fruit juices.
- Sweeten with honey or organic brown sugar.
- Dress salads with vinegar, lemon, coconut oil and olive oil.
- Prefer grilled or steamed meat, chicken or fish dishes.
- Use non-stick pans or pots to prepare food.
- Thicken soups with pureed vegetables, not flour.
- Avoid thickening sauces with milk or creams.
- Increase physical activity by performing 30 or 40 minutes of exercise daily; this helps reduce calories and lose weight faster.
- Walking 20 or 30 minutes after eating, this helps digestion and burn calories.
- Avoid going to the market hungry. You must be clear about what you are going to consume and not buy temptations.
Foods that can be consumed during the process of losing weight:
- Fruits: all fruits can be eaten in pieces or in juices, without cream and without sugar.
- Vegetables: all, especially the green, raw or hot ones.
- Legumes: beans, lentils, kidney beans and chickpeas. In small amounts (2 to 3 tablespoons, 3 times a week.
- Herbs and aromatics: basil, rosemary, bay leaf, thyme, guascas, chamomile, lemon balm, mint, lemongrass, pineapple peel, turmeric and green tea.
- Meats: Beef without fat, chicken without skin, roasted or steamed, cooked without oil, margarine or butter. The use of olive oil is recommended.
Foods to avoid:
- Meats: pork, offal, cold meats (mortadella, sausages, salami). Replace them with turkey breast sausages.
- Flours: corn, rice, papa, cassava, plantains, arepas, empanadas, biscuits, oatmeal, almojábanas, pandebono, fritters, white bread, whole wheat bread, pasta, cookies, granola and flaxseed cereals.
- Dairy: cheese, kumis, yogurt (if the patient’s need to consume them is unavoidable). Skimmed and lactose-free milk or light dairy, and soy milk are recommended.
- Miscellaneous: packaged food, sweets, condensed milk, ice cream, sandwiches, jams, caramel, soft drinks, chocolates, coffee, black tea, sugar, fried foods, alcohol, butter, oils, mayonnaise, tomato sauce, mustard, flavors and artificial colors.
remember the most important thing is to always have professional advice and not go on extreme or fad diets that can lead to metabolic problems and affect your health.
DURING THE MONTH OF JANUARY AND FEBRUARY WE HAVE THE OVERWEIGHT PROGRAM ON PROMOTION.
REPORTS TEL 2252776 CEL 3003926687
OFFICE Dr. Ana Milena Lozano M.