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7 winter salads to lose weight without going hungry

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7 winter salads to lose weight without going hungry

“Salad” and “winter” are not words that we usually put together. In this season of the year, hot dishes are more desirable and we have a smaller variety of vegetables -although for some time now we can find almost everything-, but this does not mean we must give up taking a type of key dish for a healthy diet.

The secret to making a good winter salad is the same as any other time of the year: combining seasonal vegetables with a supply of protein, which allows us to design a sufficiently satisfying dish.

In January we continue to find good lettuces ( endives are in full season ), artichokes, broad beans, spinach, and peas are already appearing, and we have cabbage, broccoli, and cauliflower available. It is not the season for green beans, tomatoes, or peppers, but we can also find them in greengrocers and we can always get canned food. And we cannot forget the fruits: oranges are our best ally, but we also find pears, apples, and the first strawberries.

 

On these dates, warm salads or legumes are especially desirable and, in general, all those that are a little more forceful. Although we intend to lose weight, it is difficult to endure in winter with a salad that is as simple as a single dish, so we bet on salads with which you do not get hungry in ten minutes. These are our recommendations.

1. Grilled Chicken Broccoli Fruit Salad


broccoli chicken
Ingredients
For 2 persons
Broccoli
1
Chicken breast
1
blueberries
50g _
Tangerine
100g _
Lemon juice
fresh thyme
fresh rosemary
ground black pepper
Salt
Extra virgin olive oil

How to make Grilled Chicken Broccoli Fruit Salad

Wash the broccoli and cut into florets. Steam or microwave for a few minutes, until al dente. Let cool. Heat a grill or griddle with a little olive oil and cook the chicken on both sides. Salt and pepper and season with a little thyme and rosemary. Let cool and cut into strips. Wash the blueberries well and drain the mandarin. Arrange the broccoli in a bowl, add the chicken and the fruit. Season with salt and pepper and dress with lemon juice, olive oil, thyme, and rosemary to taste.

2. Greek salad with spinach, goat cheese, orange and pistachios


orange spinach
Ingredients for 4 people: 1 bag of spinach sprouts, 1 piece of goat cheese, 1 juicy orange, 20 pistachios, salt, extra virgin olive oil, and Sherry vinegar.

Preparation: We start by washing the spinach well and removing the stems. Once washed and dried, place them on a platter covering their entire surface. With a ball scoop, we are forming small balls of goat cheese that we will compact by squeezing a little with our fingers. As we form them, we place them on top of the spinach so that distribute them holes we are distributing the orange segments peeled live. To continue, we place shelled pistachios in the holes of the salad, to achieve an interesting contrast of flavors and textures in each bite. Before serving the salad, we dress it with a pinch of salt, a good drizzle of extra virgin olive oil, and a few drops of sherry vinegar and let diners mix the ingredients on their plates.

3. Mock Cauliflower Tabbouleh


Tabulate
Ingredients for 4 people: Half a large cauliflower, 1 chopped garlic clove, the juice of one lemon, quarter cup of extra virgin olive oil, salt, ground black pepper, 1 small cucumber, chopped fresh parsley, chopped fresh mint, cilantro chopped fresh, two chives.

Preparation: We start by breaking the cauliflower into small pieces, and then we chop it in a food processor until the cauliflower has crumbled into grains the size of quinoa or couscous. In a large bowl, whisk together the lemon juice, garlic, olive oil, pepper and salt. Add the cauliflower, the cucumber cut into small pieces, the herbs, and the julienned chives and mix everything to integrate. If we like, we can season it with more lemon and olive oil.

4. Orange and strawberry salad


orange strawberries
Ingredients for 2 people: 1 table orange, 8 strawberries, 75 gr of endive mix, 4 radishes, feta cheese, peeled sunflower seeds, salt, extra virgin olive oil, apple cider vinegar.

Preparation: Place peeled and clean orange segments in a salad bowl, interspersed with strawberry halves. In the center, we put the washed and well-drained salad. On top, we spread the sliced ​​radishes. We crumbled the feta cheese in the amount we liked and placed it on top of the salad. Finally, we season with salt, olive oil, apple cider vinegar, and some sunflower seeds. We serve right away.

5. Bean salad with watercress, cherry and ventresca

Cress Cherry Belly
Ingredients for 2 people: 300 g of beans, 150 g of tuna belly in olive oil, 75 g of cherry tomatoes, 80 g of watercress, 1/2 lime, Maldon salt, and extra virgin olive oil.

Elaboration: Soak the beans in plenty of water for four to eight hours or, even better, overnight before preparing the salad. Drain, rinse, and boil, starting with cold water, with a drizzle of olive oil until tender. The time will depend on the quality of the beans and the previous soaking time. As a reference, calculate about 60-90 minutes. Once our beans are tender, we drain them and refresh them under cold water. Try to be careful with the pressure so that their skins do not break or come off. Let the beans cool down and, meanwhile, proceed with the rest of the ingredients. To do this, we drain the belly and reserve the oil in which it is preserved since we can use it to dress the salad. Wash and cut the cherry tomatoes in half. In a deep and spacious bowl, mix them with the watercress (we can also use spinach or young shoots) and the belly. Squeeze the half lime and beat its juice with two tablespoons of extra virgin olive oil (or with that of the belly, if we choose to take advantage of it). Add the beans to the remaining ingredients and dress them with this mixture. Season with Maldon salt flakes and stir until the dressing is evenly distributed.

 

6. Escarole and caramelized pear salad

endive pears
ingredients . 1 escarole, 2 conference pears, 2 tablespoons of sugar, a few drops of lemon, 1 tablespoon of water, 1 large slice of goat cheese, 1 glass of sweet wine, oil, vinegar, salt, 1 handful of toasted almonds.
Elaboration. Peel, core the pears, and cut them into squares. In a frying pan, we put the sugar, the water, and the drops of lemon and let it cook a little without taking on too much color. Add the pears and when they start to turn golden, add the sweet wine. When they are caramelized, remove them from the heat. Peel the goat cheese, crumble it, add it to the pan, and stir lightly. Place the cleaned and drained escarole on a tray. Season it and spread the pears with the cheese on top. Finally, we add the toasted almonds and serve.

7. Sweet and sour chickpea salad

Sweet and Sour Chickpeas
Ingredients for four people: 600 g net weight of canned chickpeas, 2 carrots, 1 spring onion, 60 g of raisins, the juice of 1 orange, a sprig of parsley, 2 tablespoons of balsamic vinegar, 4 tablespoons of oil extra virgin olive oil, 1 bay leaf, a pinch of dry oregano, salt, and pepper.

Preparation: We begin by peeling and chopping the spring onion and sliced ​​carrots. Next, we put a frying pan on the fire with a tablespoon of oil and sauté the vegetables with the raisins for five minutes. Season with salt and pepper and add the oregano and bay leaf, deglazing with the orange juice. Add the washed and drained chickpeas and cook everything for 15 minutes. Add the balsamic vinegar, integrate it into the mixture, and let everything cool for twenty minutes. Divide the salad into bowls and serve it with a tablespoon of olive oil on top.

8. “Picás” orange salad

Orange Salad Spades
Ingredients for two people: 2 oranges, 1 hard-boiled egg, 50g cod crumbs, 50g pitted black olives, 1/2 spring onion, salt, olive oil, and pepper.

Elaboration: If we want to prepare the traditional recipe, we start by desalting the cod 24 hours before, immersing the crumbs in cold water, and changing the water every six hours. Then we roast the cod for about 15 minutes in the oven at 180ºC and reserve. If we want to skip this step, we can use desalted or English-style crumbs that allow us to prepare it without advance. On the other hand, we put water to boil in a saucepan and cook the egg. Let it cool down, peel it and chop it. On the other hand, cut the onion into julienne strips and the olives into slices. Peel the oranges and cut them into slices, although the most traditional recipe recommends chopping them, which is where the name comes from. Finally, we assemble the salad mixing the oranges, the egg, the olives, the onion, and the cod. We water with plenty of oil,

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7 light and original dinners, a weekly plan to lose weight without dieting

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lose weight without dieting

7 light and original dinners, a weekly plan to lose weight without dieting

Objective: maintain a healthy weight without dieting, without starving and, to round things off, without depriving ourselves of anything. It is not easy, especially when after weeks of excesses we need not only not to rise, but also to lower all that stuff that we have eaten too much and that wants to stay with us until the summer.

But although complicated, it is not impossible either. The key always lies in achieving a lifestyle that combines some physical exercise and a healthy diet that avoids ultra-processed products and those considered ” toxic ” that only “provide empty calories and encourage eating unhealthy fats and carbohydrates “, explains Carmen Díaz, director of the Germaine Goya center with more than 20 years of experience in the world of aesthetics. A chapter in which the center’s nutritionists also include “tobacco, because it generates more anxiety”, which encourages eating without hunger.

Against, there are some tricks that allow us to maintain a healthy weight, without diets and almost without realizing it. One is to follow the 80-20 rule; that is, “eat 80% of quality foods and leave 20% for those foods that are less nutritious but that you like a lot,” explains Nieves Bolós -a psychologist from the Autonomous University of Barcelona, ​​personal trainer, nutritional coach and one of the fitness Instagrammers with the most followers, niieves_fit – in ‘A tope con Nieves Fit’ (Lunwerg Editores), the book that he has just published and that includes a complete eating and exercise plan with which he assures the body can be transformed in four weeks No diets or restrictions.

Another trick,   “very good and simple, is to drink a large glass of water as soon as you wake up, on an empty stomach. It helps to hydrate the body after hours of sleep and is a great remedy to activate the mechanisms for eliminating toxins,” Carmen points out. Díaz, also adds these other three:

Differentiate the good options.”While a balanced diet allows for occasional treats, it’s vital to opt for ingredients that are nutrient-dense and rich in vitamins.” You have to bet on seasonal vegetables and fruits, lean meats, fish, and healthy fats. It is a lifestyle that keeps you at your ideal weight in a real and permanent way”.
Enjoy the food.”We should purchase high-quality food and use spices to enhance its taste.” It is good to have a food ritual, decorate the table, make a colorful and appetizing plate, and eat without haste and without distractions. This will help to have balance and enjoy the food. pleasure of food”.
“Planning a weekly menu is key to maintaining a healthier diet.” In addition to eating better, you also save money,” says Carmen Díaz, who recommends the batch cooking method when you don’t have much time to cook; “It’s the way to cook a week’s worth of food in just a few hours.”

In today’s fast-paced world, weight management can be a challenge. Many believe that rigorous dieting is the only answer, but that’s far from the truth. A more sustainable and enjoyable approach is to incorporate light and original dinners into a weekly plan designed for gradual weight loss. Here’s what this approach entails:

Holistic Nutrition: By focusing on whole, nutrient-dense foods, you not only nourish your body but also feel satisfied longer. Think colorful salads, lean proteins, and complex carbohydrates.

Creativity in the Kitchen: Original does not mean complicated. Using herbs, spices, and various cooking methods, you can create delectable meals that are both tasty and low in calories.

Mindful Eating: Savoring your food, eating slowly, and being present during meals can significantly reduce overeating. This practice ensures you recognize when you’re full and helps in developing a healthier relationship with food.

Consistency is Key: While it’s okay to have occasional indulgences, following the weekly plan consistently can yield positive results over time. Remember, it’s not about depriving yourself but about making smarter choices.

Hydration: Drinking enough water aids digestion, keeps you full, and ensures you’re not mistaking thirst for hunger. Always keep a bottle handy!

Moderation: Portion control is crucial. Even the healthiest meals can contribute to weight gain if consumed in large quantities. It’s all about balance.

To focus on this last point, from the company Nanas & Co, Susana Conejo and Laura González, its founders, have prepared a tempting weekly plan that reconciles us with the scale without requiring hardly any time in the kitchen. His proposal, was seven light and healthy dinners, one for each day of the week. All with very few calories, they have in common that they are as simple as they are original and tasty.

Zucchini spaghetti with cottage cheese and pesto

An alternative to pasta, delicious and full of antioxidants. The fastest and easiest way to shape zucchini is with a spiralizer. You just have to add to the vegetables (raw or sautéed), cherry or dried tomatoes, arugula, cottage cheese, and pesto sauce that you can make at home, crushing the garlic cloves, pine nuts, and fresh basil in a mortar until you get a thicker paste. or less uniform. Add extra virgin olive oil and two or three tablespoons of water and that’s it.

Vegetable casserole with poached egg


Diet Vegetables That Don’t Look Like It

Cut your favorite vegetables into cubes. You can include eggplant, onion, pepper, broccoli, mushrooms… the options are endless. Place them on a tray or platter, season to taste, and place in the oven at 180 degrees for 15-20 minutes. Preparing the poached egg is as easy as putting 1 liter of water in a saucepan, adding 100 ml of white vinegar, and as soon as it is about to boil, adding a cracked egg and cooking it for 3-4 minutes. It assures you a dinner full of vitamins.

pancake-fajitas


Fajitas that are not fattening for dinner.

A dish that the little ones love. Instead of using commercial pancakes filled with refined flour, make a very thin omelet in a nonstick pan and fill as desired. You can use a vegetable base and include chicken, tuna, pork, cheese… Anything goes as long as they are lean proteins.

vegetable cream

A slimming vegetable cream

You can make a thousand combinations. Boil your favorite vegetables with a drizzle of extra virgin olive oil, then season, blend, and taste. They can also be taken cold and, in addition to being an excellent and very light dinner, they can be taken anywhere in a jar.

Baked fish


Dinners to lose weight that are made in 20 minutes

Buy a good fresh product at the fishmonger and ask for it cleaned for the recipe you want to make. Combine it with the vegetables you want, a drizzle of extra virgin olive oil, a blow from the oven, and… dinner ready in less than 20 minutes. It is important to bake the vegetables before because they require more cooking time. Grease the tray, put the vegetables, add the oil, pepper, and salt, bake for 15 minutes, and add the fish . The salmon loin with wild asparagus is delicious, but the variety is the taste.

Bowls full of colors and antioxidants


Poké bowl, the light dinner that doesn’t get fat

Traditional Hawaiian cuisine and poke bowls are a fun and creative way to dine healthy. The ingredients to prepare a poké can vary a lot and you have to feel free to experiment with new flavors. It should always be made up of a base, fish, an accompaniment of vegetables, fruits, and/or seeds, and a sauce that is generally soy.

Quinoa Pizza


Light dinners: a pizza that doesn’t get fat

Clean the quinoa and let it rest in water for a minimum of three hours. Once you have the hydrated cereal, clean it again and grind it, along with water, spices, and salt, until you get a uniform texture. Place parchment paper on the baking sheet and paint it with a little olive oil. Add the dough, trying to make it as thin as possible and without gaps. Bake for about 8-10 minutes, preheated to 180ºC with heat up and down. With the dough ready and with the help of a plate, turn it over, ad to your liking, and bake again.

 

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Weight Lose

Can you skip breakfast on your weight loss diet?

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Can you skip breakfast on your weight loss diet?

It is said that it is the most important meal of the day, myth or reality? We explain the consequences of skipping breakfast in your weight loss diet.

Although it is socially stipulated that breakfast is the most important meal of the day, two points should be made in this regard, the first, that it depends on the food you eat for breakfast, and the second, that skipping breakfast may not have the consequences so negative that they have led you to believe but that it can even be beneficial if you want to lose weight . We explain the health effects of skipping breakfast.

Does skipping breakfast make you fat?

1. Arguments suggesting that skipping breakfast may contribute to weight gain:

Metabolism Kick-start: One argument is that eating breakfast kick-starts the metabolism, helping to burn calories throughout the day. However, scientific evidence supporting this idea is mixed.

Increased Hunger and Overeating Later: Skipping breakfast might lead to increased hunger later in the day, potentially causing overeating at lunch or dinner. A few studies have indicated that those who skip breakfast consume more calories during later meals.

Poorer Food Choices: There’s some evidence to suggest that people who skip breakfast might make less healthy food choices later in the day, choosing higher-calorie or more sugary foods.

Insulin Sensitivity: Regularly skipping breakfast may affect the body’s insulin response, which could increase the risk of type 2 diabetes and obesity. Some research has found that those who skip breakfast have poorer insulin sensitivity.

2. Arguments suggesting that skipping breakfast does not necessarily lead to weight gain or can even assist in weight loss:

Caloric Intake: Simply put, if you skip a meal, you’re likely to consume fewer calories over the course of the day, assuming you don’t compensate by eating a lot more during later meals.

Intermittent Fasting: Some popular intermittent fasting protocols involve skipping breakfast. Research has shown that when done correctly, intermittent fasting can be an effective weight loss and health strategy for some people.

Personal Variation: Not everyone wakes up hungry, and some people might naturally prefer to eat their first meal later in the day. The idea of a one-size-fits-all approach to meal timing doesn’t account for individual variation.

So, what’s the consensus?

As of my last update in September 2021, there isn’t a definitive answer. Different people may have different responses to meal timing, and much depends on overall dietary habits, lifestyle, physical activity, and genetics. Some large-scale observational studies have shown correlations between regular breakfast consumption and healthier weight, but correlation doesn’t imply causation.

If weight management is your goal, it’s essential to focus on overall caloric intake, diet quality, and physical activity. Whether or not you choose to eat breakfast should be based on personal preference, how your body feels, and your energy needs.

Remember to always consult with a healthcare or nutrition professional about changes to your diet or eating habits.

According to a study published in the BMJ medical journal , there is insufficient evidence to conclude that skipping breakfast leads to weight gain . What would it mean to skip breakfast on a controlled weight loss diet? Well, neither more nor less than shortening the window or time slot of food intake, that is, you would spend more hours without eating. This type of limitation of hours would mean intermittent fasting, that is, you would consume all the calories of the day within a shorter period of time.

 

The most common intermittent fasting is 16:8, 16 hours of fasting compared to 8 hours of intake, you could also do it for more hours without eating or at least 12:12, 12 hours without eating and 12 in which you could take food. This time without eating implies that the body stops consuming glucose to consume energy and begins a process called ketogenesis that uses stored fat to give the body energy , that is, it facilitates fat burning and therefore contributes to losing weight.

 

If you skip breakfast, you would be doing that intermittent fasting by stopping eating for more hours, this process will rest the organs and help you eliminate toxins . According to Dr. Isabel Belaustegui , an expert in nutrition, “Incorporating the practice of fasting is a good investment in health and well-being. It improves digestion and intestinal health, increases the feeling of physical well-being and mental clarity, helps in weight control, increases defenses and enhances the feeling of vitality.”

Does skipping breakfast make us gain weight?

From Medline Plus they assure that breakfast is one of the most important meals of the day , so eating a healthy breakfast can help us stay satisfied during the day and say no to less healthy snacks.

However, there is no scientific study that has shown that skipping breakfast directly leads to weight gain.

Thus, experts emphasize that we must always listen to the body . If we are not hungry when we wake up, we can wait until we feel ready to eat and eat breakfast a few hours later.

Is it necessary to reduce the consumption of carbohydrates to lose weight?

Experts say that you have to learn to distinguish between simple and complex carbohydrates . On the one hand, simple carbohydrates, found in foods like cookies and candies, lack vitamins, minerals, and fiber, so cutting back on these sweets will always be an option to eat healthy and, as a consequence, lose weight.

However, complex carbohydrate foods like whole wheat bread, legumes, and fruit have many nutrients that are good for our bodies.

In short, you have to reduce the consumption of simple carbohydrates , but keep complex carbohydrates on the menu, indicate from Medline Plus.

 

If it says “fat-free” on the label, can we eat as much as we want without gaining weight?

It is said that it is the most important meal of the day, myth or reality? We explain the consequences of skipping breakfast in your weight loss diet.

Most foods labeled fat-free or low-fat contain added sugars, starches, or salt that offset this reduction in fat.

That is why we should not abuse these foods , since many times they contain the same calories or even more than the version with sugar.

Experts point out that you should always check the nutrition label to find out how many calories each serving has, and control the portions you eat.

When is it not advisable to skip breakfast?

If you are going to skip breakfast and then incorporate unhealthy foods such as ultra-processed foods, sugars or industrial pastries into your diet, not having breakfast will not help you lose weight, much less to lead a healthier life, so intermittent fasting would not fulfill its purpose. function . Nor will it if you are going to binge during the period of time in which you are going to eat, from lunch to dinner.

If you are going to skip breakfast to benefit from the benefits that intermittent fasting offers, your intake time should include real food, plenty of water, fruit (unless you are on a ketogenic diet), vegetables, healthy fats, and quality protein . Exercising and getting enough sleep are two factors that will help you control your weight if you do a healthy intermittent fasting by skipping breakfast.

Not all breakfasts are worth

If you like to eat breakfast and within your diet you choose to have a good breakfast in the morning, which is a healthy reference for the rest of the day’s intake, choose foods that allow your blood glucose levels to be stable without causing insulin spikes They are responsible for the accumulation of fat in the body . A natural Greek yogurt with oats, nuts and blueberries, a mushroom omelette or a poached egg with avocado and some fruit are very interesting options to set the healthy rhythm of the day and control weight effectively.

Avoid sugary cereals, industrial pastries, biscuits with turkey meat and other breakfasts considered traditional that will not satisfy you for a long time and will raise your blood glucose levels . Eating breakfast can be a treat and help you control your weight, but skipping it can also be a very healthy way to take care of yourself. Two healthy options as long as you choose well what to eat and when to do it.

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Tips for weekly meal planning

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A healthy diet is essential for several reasons. Thus, people with studies in Nutrition must know how to plan weekly meals. Take note!

A healthy diet is essential for several reasons. Thus, people with studies in Nutrition must know how to plan weekly meals. Take note!

Tips for weekly meal planning

The first thing to remember is that each person has their own nutritional needs. Consequently, you should keep this issue in mind when you want to design a diet.

The design of a diet is extremely important when making decisions. Not surprisingly, there are many possible issues and you should take them into account. In the end, what it is about is being able to design a guideline that is fulfilled and that achieves its objectives.

Another aspect that must be remembered is that the purposes of food planning can be diverse. In some cases, the aim is to lose weight, while in others, improve muscle mass or help cure an ailment. Be that as it may, the guidelines will have to be adapted to those goals.

That being said, there are some general baselines if you want to do weekly meal planning. They are the following:

Check what the nutritional needs are

Nutritional Needs of the Human Body

Nutritional needs refer to the essential vitamins, minerals, macronutrients, and other compounds our bodies require to maintain good health, support growth, repair, and ensure proper functioning. These needs can vary based on age, gender, physical activity level, health conditions, and other individual factors. Here’s a breakdown:

Macronutrients: These are nutrients that our bodies require in large amounts.

Carbohydrates: The body’s primary source of energy. Sources include grains, fruits, vegetables, and legumes.
Proteins: Essential for growth, repair, and maintenance of tissues. Sources include meat, fish, poultry, dairy, legumes, nuts, and seeds.
Fats: Needed for energy storage, hormone production, and protection of vital organs. Sources include oils, butter, nuts, seeds, avocados, and fatty fish.
Micronutrients: Needed in smaller quantities but are vital for various physiological functions.

Vitamins: Organic compounds required in small amounts. For example:
Vitamin C: For immune support and collagen synthesis.
Vitamin D: For calcium absorption and bone health.
Minerals: Inorganic nutrients essential for a variety of body functions. Examples:
Calcium: For bone health.
Iron: For oxygen transport in blood.
Water: Makes up about 60% of the body and is crucial for nearly every bodily function, including digestion, nutrient absorption, temperature regulation, and waste elimination.

Fiber: Important for digestive health and can be found in fruits, vegetables, grains, and legumes.

Essential Fatty Acids: Like omega-3 and omega-6 fatty acids, vital for brain function and cell structure. Sources include fish, flaxseeds, and walnuts.

Amino Acids: These are the building blocks of proteins. While our bodies can produce some amino acids, others, called essential amino acids, must be obtained from our diet.

Phytonutrients: These are natural compounds found in plants, known for their health-promoting properties, including antioxidant, anti-inflammatory, and liver-health-promoting activities.

As a general principle, it is necessary to review the nutritional needs of the population group. While it is true that there are some generic recommendations, it is also true that each community is different.

For example, children and the elderly should place special emphasis on ingesting calcium. And it is that their needs for this mineral are greater than those of other groups, to maintain bone density. On the other hand, when a person is engaged in certain activities, he needs a higher protein intake. This means that the diet will have to be adapted to the idiosyncrasies of individuals or groups.

Be that as it may, a normal diet for an adult person should be rich in vitamins, carbohydrates, proteins, and minerals and low in fat. It is also important to point out at what time of day certain nutrients should be prioritized.

Take into account allergies or cultural limitations

It should be noted that the planning of the diet must take into account allergies or cultural limitations. This is relevant to avoid problems.

Allergies are a vital aspect because some people have food intolerances. For example, if someone is lactose intolerant, an alternative would have to be found. In the case of a person intolerant to tropical fruits, it would be advisable to look for other options. In general, there are usually solutions to food intolerances, but it is worth attending to each case carefully.

Another aspect to highlight is that there are cultural limitations in some cases. For example, in India, a large part of the population does not eat beef for religious reasons. And, in Islam, pork is not consumed. To this, we must add the awareness of some groups with animal welfare or environmental sustainability, which leads them not to consume any product of animal origin.

Consequently, these issues are essential when planning the diet. In the end, these types of limitations must be taken into account.

Establish what foods are going to be eaten

Once the concepts are clear, it is necessary to decide what foods to eat so that the diet is balanced or obeys a long-term objective.

It should be noted, however, that taste can also influence decisions. Therefore, it will not hurt that you consider this point to take them. The usual thing, if there are no allergy problems or any other limitation, is to eat legumes, vegetables, fruits, pasta, meat, and fish; dairy can also be incorporated. As for the proportion, it will vary according to the group.

When you have marked the food to be eaten, then the distribution can be made. It is worth mentioning that there are circumstances such as availability that can influence the distribution; there is no excessive problem if the minimum needs are met.

Decide a cast for the whole week


The step of deciding the weekly distribution, or making the quadrant, is essential. However, you have to know the different possibilities that exist.

Ideally, you should establish a daily pattern of lunch, snack, and dinner, checking that, after the week, the distribution of food eaten is adequate. On the other hand, and depending on the case, you can include a snack at lunch or dinner. This will serve to make a consistent and useful weekly meal plan. You have to think that this guideline will serve to know in advance what can be cooked, and in what way.

Another element that you have to assess is that this guideline has a certain flexibility. In other words, ideally, there would be two or three options to choose from at each meal, as long as the proper proportion of nutrients is respected. For example, if one day you have to eat white meat, you can choose between rabbit or chicken; the same would happen if they touched apples or pears, as long as there are no problems.

Changes only need to be applied if necessary, or if the end goal has changed. In that case, you should keep it in mind to redirect the issue based on what you want.

Make sure guidelines are followed

The goals of food or diet are previously established. So there will come a point where you have to make sure that the guideline has been met.

In this case, the idea is that you take a weight or some organic values ​​as a reference and that you check them on a day-to-day basis. This, in the long run, will be relevant to verify that, indeed, what you propose is being achieved.

Despite everything, it is possible that some corrections must be made along the way. That is not bad if we have identified the problem, and where we want to make the changes.

Conclusion

Weekly meal planning is a key issue for healthy eating. In addition, it is useful for organizing the diet of individuals, but also of communities or population groups. Consequently, knowing the steps and how to manage them will help, a lot.

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Gaining Weight on a Vegan Diet: A Comprehensive Guide

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Vegan-weight-gain

The idea of gaining weight on a vegan diet may seem paradoxical to many. Veganism is often stereotypically associated with slender frames and light salads. However, the truth is, a healthy vegan diet can be just as conducive to weight gain as any other diet, provided it’s approached correctly.

The Importance of Nutrient-Dense Vegan Foods

Any weight gain journey should ideally focus on health, and this is no different for vegans. Nutrient-dense vegan foods are crucial in this process. Think foods that offer a high calorie count but also come packed with vital vitamins, minerals, and other beneficial compounds. Avocado, nuts, seeds, coconut, and olives can be integrated into meals to add both flavor and calories. Whole grains like quinoa, barley, and oats can serve as a wholesome calorie-rich base for many dishes.

Vegan Protein Sources: Building Blocks for Muscle

Building Blocks for Muscle

Muscle growth requires protein. For those skeptical about obtaining sufficient protein from a vegan diet, there are numerous vegan protein sources. Lentils, chickpeas, black beans, tempeh, seitan, and hemp seeds are protein-rich. They can be used in various recipes, from hearty stews to protein-packed salads. And don’t forget the trusty tofu – it’s versatile, absorbs flavors well, and offers a solid protein punch.

The best vegan foods for weight gain

To gain muscle mass and volume, you must include foods rich in protein and calories in your diet, and many vegan foods are rich in both.

Protein Powder

Today we can find a wide variety of vegan protein powders. Soy protein is one of the best known, but now there’s pea protein, brown rice protein, and blends of all of these sources. Since plant-based proteins contain different levels and types of amino acids, blends can be a good way to combine multiple sources of amino acids.

Nuts

Nuts are very good and healthy source of energy and nutrients. They are rich in protein, fat, calories and micronutrients. They are sold raw or roasted, but check the nutrition label to see if they contain added oils. It is better to buy them natural without added oils or salt.

Whole grains

Whole grains, such as brown rice, quinoa, or farro, are less processed than regular grains and are often higher in protein and nutrients.

Legumes

Beans, peas and lentils are essential to a complete plant diet. Entire cultures have survived for years on beans and rice, a combination that provides all the necessary amino acids. Beans, peas, and lentils can be stable, easy-to-prepare, and highly cost-effective sources of protein.

High Fat Foods

Since fat contains 9 calories per gram (compared to 4 calories per gram for protein and carbohydrates), foods high in fat are often high in calories as well. Always choose foods rich in healthy fats such as avocado, olive oil, coconut, nuts and seeds, ideal for snacking between meals and to increase the number of calories in your main dishes.

Dried Fruit

While fresh fruit is delicious and a must in a vegan diet, dried fruit packs the same calories in a smaller, easier-to-carry package. Add dried fruit to your porridge, salads or recipes to boost your calorie and nutrient intake in a truly delicious way.

Alternatives to Meat

Although tofu is one of the most versatile vegan foods in the kitchen, there are many other protein-rich meat alternatives on the market. For example, vegan burgers, seitan (made from wheat) and tempeh (made from fermented soybeans) are becoming more common in supermarkets and are often used in many vegan recipes.

Calculate your caloric needs. A calorie is a unit of energy present in food that, when consumed, is used as fuel for bodily activities or stored as fat.[2]When you want to lose weight, what you want is to achieve a caloric deficit , that is, you have to burn more calories through physical activity than you ingest through food. To gain weight, you’ll need to do the opposite: consume more calories than you burn in the course of a day. A vegetarian diet offers many high-calorie options that will help you increase your caloric intake without having to lower the level of exercise or activity that keeps you healthy.
½ kg (1 pound) of fat equals 3,500 calories. For every 3,500 calories you take in without burning them, you will gain 1 pound (½ kg) of weight.
Caloric needs depend on age, gender and height. Use a calorie calculator to find out how many calories you should consume each day.[3]
Since you’ll be trying to gain weight, eat a little more than you’re used to, but don’t overdo it! Eat approximately 500 extra calories per day to ultimately accumulate 3,500 calories at the end of the week. At this rate, you will gain ½ kg (1 pound) per week.

Day 1:

Breakfast:

Peanut butter banana smoothie: Blend 2 bananas, 3 tbsp peanut butter, 1 tbsp flaxseeds, 1 tbsp chia seeds, and almond milk.
Toasted whole grain bread with avocado slices.

Lunch:

Chickpea salad with quinoa, cucumber, cherry tomatoes, olive oil, lemon juice, and parsley.

Snack:

A handful of mixed nuts (almonds, walnuts, cashews) and dried fruits.

Dinner:

Lentil curry with coconut milk served with brown rice.

Dessert:

Vegan dark chocolate.

Day 2:

Breakfast:

Vegan protein pancakes topped with almond butter and maple syrup.

Lunch:

Vegan tofu stir-fry with broccoli, bell peppers, and cashews. Serve with quinoa.

Snack:

Hummus with whole grain crackers.

Dinner:

Vegan spaghetti made with whole grain pasta, olives, capers, and tomato sauce.

Dessert:

Vegan chia pudding made with almond milk.

Day 3:

Breakfast:

Vegan oatmeal made with almond milk, topped with mixed berries, hemp seeds, and a drizzle of coconut cream.

Lunch:

Vegan tempeh sandwich with lettuce, tomato, avocado, and vegan mayo.

Snack:

Vegan protein bar.

Dinner:

Stuffed bell peppers with a mix of black beans, corn, and quinoa.

Dessert:

Vegan coconut milk ice cream.

Day 4:

Breakfast:

Vegan smoothie bowl with blended frozen mixed berries, banana, almond milk, topped with granola and pumpkin seeds.

Lunch:

Vegan wrap with falafel, tabbouleh, and tahini sauce.

Snack:

Edamame sprinkled with sea salt.

Dinner:

Vegan chili made with kidney beans, black beans, and lentils.

Dessert:

Vegan chocolate chip cookies.

Day 5:

Breakfast:

Vegan scrambled tofu with sautéed mushrooms, spinach, and tomatoes.

Lunch:

Vegan sushi rolls with avocado, cucumber, carrot, and tofu.

Snack:

Vegan yogurt with a handful of almonds.

Dinner:

Vegan mushroom stroganoff with whole grain pasta.

Dessert:

Vegan fruit salad with a drizzle of agave nectar.

Day 6:

Breakfast:

Vegan waffles topped with fresh fruit and a drizzle of maple syrup.

Lunch:

Vegan lentil soup with whole grain bread.

Snack:

Vegan protein shake made with vegan protein powder, almond milk, and a banana.

Dinner:

Vegan pizza with vegan cheese, olives, bell peppers, mushrooms, and onions.

Dessert:

Vegan brownie.

Day 7:

Breakfast:

Vegan granola with almond milk, topped with sliced strawberries and kiwi.

Lunch:

Vegan “chicken” salad made with vegan chicken strips, lettuce, cucumber, cherry tomatoes, and vegan mayo.

Snack:

Vegan cheese with whole grain crackers.

Dinner:

Vegan Thai green curry with tofu, served with jasmine rice.

Dessert:

Vegan apple pie.

Crafting a Vegan Weight Gain Meal Plan

A well-structured vegan weight gain meal plan is a roadmap to your weight gain journey. Start your day with a smoothie blending almond milk, nut butter, chia seeds, flaxseeds, and ripe bananas. For lunch, maybe a chickpea and quinoa salad dressed in olive oil. Dinner could be a creamy coconut and lentil curry. Remember, the idea is to consume more calories than you burn to achieve a calorie surplus, essential for weight gain.

Supplements, Fitness, and Vegan Weight Gain

If you’re aiming to significantly increase muscle mass or are struggling to consume enough through food alone, there are weight gain supplements for vegans. These can be plant-based protein powders or vegan mass gainers. However, always consult with a healthcare professional before incorporating any supplements.

Balancing weight gain with fitness is vital. Combining vegan fitness and weight gain can lead to impressive results. Engaging in strength training, in particular, can stimulate muscle growth, complementing your dietary efforts.

Conclusion

Achieving weight gain on a vegan diet is not only possible but can also be incredibly healthful. The trick lies in selecting the right nutrient-dense foods, ensuring adequate protein, and making informed choices. With the right guidance, a vegan diet can serve as a robust foundation for a healthy weight gain journey.

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Nutrition

Healthy nutrition – what affects digestion and what helps it

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Healthy nutrition – what affects digestion and what helps it

Do you usually suffer from abdominal pain and other digestive problems after eating? It is most likely not a coincidence. In many cases, unhealthy diets can directly affect the digestive tract and trigger bothersome symptoms. It is extremely uncomfortable for those affected, but there is an opportunity to recover: Diet can be influenced. What should you consider in your diet to avoid gastrointestinal discomfort? We will explain what to eat so that you avoid stomach pains, heartburn, and other problems as well as how to lighten digestion.

Why you can experience abdominal pain after eating.
As soon as you finish enjoying that delicious pizza, the first emissary of annoying abdominal pain appears. Many people suffer from gastrointestinal upsets due to their diet. Because? The explanation is simple: There are two reasons why the food you eat can cause difficulties in your stomach and intestines and affect your digestive health.

– The digestive tract tries to get rid of foods to which it is sensitive as quickly as possible. Gastric nerves, for example, react sensitively to spoiled or incompatible foods, and food transportation is accelerated, resulting in abdominal pain and cramps after eating, as well as nausea and diarrhea.

– On the other hand, food that is difficult to digest, such as that which is high in fat, requires great effort and generally spends more time in the stomach and intestine. During the decomposition processes, large amounts of gas are produced that result in inflammation, abdominal pain, and a feeling of fullness that makes life difficult for those affected.

The resulting stomach problems can occur either by themselves or in connection with other disorders or diseases of the digestive tract. For that reason, nutrition and stomach health are two issues that go hand in hand. There are diseases with an underlying organic diagnosis and functional gastrointestinal disorders (FGIDs), where there is a diagnosed underlying cause. Your diet can usually trigger gastrointestinal symptoms as well.

Gastrointestinal diseases

They differ from disorders of the gastrointestinal tract in that there is a diagnosis of underlying organic disease;

For example:

– Lactose, gluten, or fructose intolerance

– Gastritis

– stomach ulcers

– Gastrointestinal tract infections

Functional Gastrointestinal Disorders (FGID)

In functional gastrointestinal disorders (FGIDs) there are no organic causes that can be identified as responsible for the symptoms. However, they can be very unpleasant and greatly affect daily life and stomach function; For example:

– Irritable stomach/functional dyspepsia (FD)

A series of discomforts that affect the upper region of the abdomen. There are multiple underlying causes that still need to be clarified. Functional dyspepsia occurs in conjunction with other digestive disorders such as IBS. Symptoms include a feeling of fullness, early satiety, and pain in the upper abdomen.

– Irritable Bowel Syndrome (IBS)

The discomfort is usually related to the lower part of the gastrointestinal tract. Common complaints include abdominal pain, bloating, and bloating, diarrhea, or constipation. It is believed that the cause is in the alteration of the movements of the intestinal musculature and the hypersensitivity of the nerves of the intestines.

The following symptoms also characterize the above disorders:

– Abdominal cramps

Spasmodic or cramp-like pain in the stomach, but without a specific location

– Nausea

The urge to vomit without expelling the stomach contents

– Stomachache

The pain is usually located on the left side of the trunk, under the diaphragm.

– Abdominal pain

Pain under the sternum.

– Inflammation

The sensation is similar to food engorgement, but without having previously consumed food

– Abdominal pressure

A woman in a blue shirt is in the kitchen happily cutting herbs. There is a stove behind it.
Depending on how sensitive your stomach nerves are, it can be a feeling of fullness or severe pain.

Eating habits can trigger symptoms of functional disorders, so an adjustment can rid patients of symptoms such as abdominal pain. Nutrition and stomach health are directly related. Digestive health depends, in large part, on eating a healthy and balanced diet, which is good for general health.

What to eat in cases of abdominal pain

There are several dishes that bring with them gastrointestinal symptoms and therefore should be avoided. You can also try a lighter diet and smaller meals to see how your stomach responds. Consult a doctor about any changes to your diet.

Vegetables that are kind to the stomach are carrots, squash, broccoli, and peas. In general, ripe fruits such as apples or bananas are also well tolerated.
By boiling food, you not only preserve as many nutrients as possible but also relieve your stomach and intestines. In the same way, you have to take the time necessary to chew slowly and thus reduce the work of the stomach.

 

Why is healthy nutrition important for digestive wellness and what foods are good for it?

The way we live greatly affects our health. A conscious lifestyle, physical activity, and a healthy diet can have a positive effect on health and prevent disease. A balanced diet is the starting point for regular digestion. People usually eat all kinds of things, desserts, flour, greasy sausages, and fried sandwiches, before trying healthy food. For example, if the food is low in fiber, it can cause constipation. Normally we only notice the importance of good digestion when the intestine begins to bother us and show us symptoms such as nausea, flatulence, or heartburn.

What is a healthy diet for the stomach?

The bacteria in the intestines are important for health. There are foods that can stimulate intestinal flora and foods that not only do the opposite but can even be harmful.

The following nutrients serve your intestinal flora:

Dietary fiber

Dietary fiber is divided into soluble and insoluble in water. The soluble form of dietary fiber is found mainly in legumes such as beans, peas, or soybeans, and in fruits such as apricots, berries, raisins, vegetables, oat bran, and barley. The insoluble form is found mainly in whole wheat products, vegetables like carrots and tomatoes, fruits like apples and bananas, nuts, and seeds.

A mixture of both is recommended since it serves as “food” and support for intestinal bacteria.

prebiotics

Prebiotics are a type of food component made up of non-digestible carbohydrate fiber. They serve the intestinal bacteria as food and thus help to keep the intestinal flora healthy. Some good sources of prebiotics are raw endive, artichoke, bananas, and high-fiber foods like rye.

probiotics

Unlike prebiotics, probiotics are live microorganisms. They help process food in the stomach. In experimental studies, some probiotics showed potential as regulators of gastrointestinal nerve pain sensation in IBS patients.

Researchers are still trying to determine which ones work for certain ailments, but early results are promising: “Lactobacillus,” found in yogurt and other fermented foods, can help with diarrhea, while bifidobacteria, found in Dairy products help alleviate the symptoms of Irritable Bowel Syndrome (IBS) and some other conditions.

Two men are sitting on a log in the open air and talking animatedly. There are more fallen logs behind them.
Foods to be careful with
There are foods that do not necessarily harm the intestinal flora but do not benefit it either. In general, you should limit your intake of the following nutrients:

Foods with a possible effect on the stomach

We’re talking convenience store foods, candy bars, smoked and cured meats. The salts used in these processed foods can irritate the gastrointestinal mucosa. This is what we mean when we say that nutrition and stomach health are directly related.

FODMAPs

Short-chain sugars are not well absorbed in the small intestine but are rapidly fermented by the gut microbiome. Since these carbohydrates carry more water to the intestine, people with IBS may experience more gas, bloating, and diarrhea after eating them. If you suffer from irritable bowel, it may be worth considering a short-term FODMAP diet with your doctor.

Food with a bad reputation

bad fats

They are saturated fat acids, such as those found in butter, frying fat, lard, or coconut oil. There is a causal relationship between increased fat intake and heart problems.

White flour

We find it in our favorite desserts, such as cakes, sweets, croissants, and white bread. These foods are low in dietary fiber, which is good for stomach bacteria.

convenience store food

Processed foods often contain hard fats, hidden sugars, and many additives that are heavy on the gut and immune system.

A woman in an apron and a man are standing in the kitchen and smiling.
Healthy nutrition? It feels good and it tastes good!
As long as the diet is balanced and well combined, it is good for you. If your food is rich in fiber and cooked with ingredients high in vitamins and minerals, you are already on your way to improving your digestion and well-being!

It is very important to be versatile. A healthy diet does not mean eating only fruits and vegetables. Give priority to vegetables, but remember to change the ingredients from time to time. This guarantees a balanced and healthy diet.

Also, when including carbohydrates such as bread, pasta, or rice, you have to focus on making them integral. This increases the amount of fiber in your diet (see above).

Similarly, try to choose your fats consciously and use vegetable fats, such as canola oil. Try to avoid hidden fats and consume sugar and salt in moderation and you will improve your digestive health.

Here are a couple of easily digestible ingredient suggestions for a healthy diet:

– Wheat risotto with paprika, zucchini, and steamed arugula.

– Bean salad with roasted chicken

– Salmon with corn salad and steamed beets

Do yourself a favor and improve your digestion by eating the following:

 

– Pineapples

– Apples

– Artichokes

– Avocados

– Bananas

– Potatoes

– Acidified dairy products

– Fennel

Take your time and make the most of healthy nutrition

To control some digestive problems and increase the well-being of the digestive system, in addition to the aforementioned nutrition suggestions, it is necessary to reduce stress and eat regularly without time pressure and with sufficient fluid intake. Try to incorporate the following tips into your daily life:

– Drink enough fluids

– Eat in a balanced way

– Chew slow

– Establish rhythms and routines

– move enough

 

A first step in nutritional support

However, unhealthy eating habits in combination with a lack of physical activity can trigger symptoms such as abdominal pain and atypical bowel habits (nausea, heartburn…). Changing these factors can result in a considerable improvement in the quality of life and productivity of patients. To help you with the first step towards a healthier stomach, we have compiled the following information:

It includes data on the different food groups, their effect on digestion, and how they influence irritable bowel symptoms. It will help you with a sample meal plan for a week, an overview of fiber content by type of food, and a food pyramid, which you can use to create your own weekly meal plan.

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Weight Gain

how to get fat fast

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how to get fat fast

Although it may be hard for some to imagine, not all people want to lose weight. There are some who want to gain weight, and it is especially difficult for them because they have a very fast basal metabolism that makes them burn all the energy they receive in the form of food. Other people want to increase their weight to improve their sports performance or to achieve the figure they want.

If you want to lose a few kilos to look better, and it is proving to be an odyssey to achieve it, from oneHOWTO we are going to give you some advice on how to lose weight quickly without putting your health at risk. The most important thing is knowing which foods will help you achieve this, as well as knowing what realistic expectations are when it comes to weight gain.

You may also be interested in Homemade smoothies to gain weight quickly – the most effective recipes

How fast can you get fat?
How to gain weight easily
fattening foods
diet to gain weight fast
Supplements to gain weight fast
exercises to gain weight fast
How fast can you get fat?
The first aspect that you must understand is that to gain weight you do not have to eat everything you find. Weight changes, both upward and downward very sudden, are not healthy or long-lasting. The unwanted rebound effect is produced and, in this way, you return to your starting weight very quickly since your body is not capable of maintaining such a sudden change. Gradual changes are more effective and lasting over time.

It is normal that, when starting these processes, you want to see quick results, but we advise you not to set unrealistic or unhealthy expectations such as gaining more than 10 kilos a month or 2 kilos a week. If you want to get fat without gaining too much fat, you must build muscle. By doing it this way, you can gain about 1 kilo a month. If you gain more than 1 kilo, you may also be gaining fat weight, which is normal as long as it is not excessive.

How to gain weight easily

Now, if you wonder how to lose weight fast every week, there are many tricks and foods that you can incorporate into your routine to gradually gain those extra pounds that will make you show off the body you want. Some of the tips to gain weight easily include:

Consume hypercaloric foods: choose foods that contain many calories in small amounts. This does not necessarily mean fried foods or fast food, but foods with a lot of protein, carbohydrates, lean fats, and high nutritional value.
Exercise: Exercise is not just reserved for those who want to lose weight. If you want to gain weight quickly, you need to include exercise routines that increase your muscle mass, such as weight lifting, squats, etc.
Eat 5-6 times a day: it is important not to skip any of the main meals and include, between meals, high-calorie snacks that give us extra energy.
Pay attention to your diet: calculate the amount of calories you consume, as well as the hours in which you eat. If your diet is working for you, you don’t need to increase your calories even more, your body is already responding to the changes in your routine!

How many calories do I need to gain weight quickly?

If you want to gain weight, a calorie calculator will be your best ally. To gain weight, the calories you eat have to exceed the calories you burn by at least 500. This will depend on your metabolism and your body, but it is suggested that you start with a 2,000-calorie diet and gradually increase to 2,500 and 3,000.

Don’t forget to visit a nutritionist. Your nutritionist will be able to tell you with certainty how many calories you should be eating based on your body and circumstances.

fattening foods

Once you know how many calories you need and the habits you must adopt to achieve your goals, it remains to discover where you can find those calories in a healthy way. The most important thing is to remember that you do not need to go to processed foods or foods rich in sugars and saturated fats to gain weight because your cholesterol, triglyceride, and sugar levels will end up increasing and causing health problems.

Instead, we advise you to start by increasing your intake of healthy products. Here is a list of all the foods that are most fattening and that you can add to your routine:

High-fat dairy: whole milk, yogurt, cheeses
Meats, especially cut with more fat
grains like lentils
Whole grains such as brown rice or bread made with whole grains
Vegetable oils such as olive oil or coconut oil
Nuts: walnuts, hazelnuts, cashews
Butter
Pasta
High-calorie fruits: coconut, grapes, bananas, pears, cherries
Fish like salmon, emperor, and tuna
Potatoes
avocados
Protein shakes
How to gain weight fast – Foods that make you fat
diet to gain weight fast
As we have told you, any diet designed to gain weight must contain high-calorie foods. If you are one of those people who eat little and fill up quickly, it is important that you start increasing the portions of your meals slowly. Also, you can increase the number of daily meals to 5, since it is not healthy to eat too much at one time. Distributed throughout the day and in generous portions, these dishes will help you gain weight in no time.

Breakfast: avocado and cheese toasties, yogurt with nuts.
Morning snack: fruits such as bananas or pears, sandwich or ham sandwich with olive oil.
Food: chicken fillet, meat or fish, baked potatoes, lentils, and vegetables. Fruit salad.
Snack: shake with milk.
Dinner: fish or chicken fillet with rice, boiled eggs.
If you need the inspiration to create high-calorie shakes, we invite you to visit our article Smoothies to gain weight quickly – the most effective recipe.

In addition to meals, some people also turn to protein supplements to gain weight quickly. If you want to try them, we advise you to consult your doctor beforehand.

On the other hand, we want to give you some ideas that you can incorporate into your diet to increase your caloric level: eat bread with butter for breakfast or snacks, dress your salads with pieces of cheese, add butter when you cook an omelet, eat nuts as a snack time a day, add corn or potato to your salads, among other suggestions.

Supplements to gain weight fast

In the market, we can find many supplements to gain weight quickly such as Weight Gainers from Amazon. They are a completely natural mixture of carbohydrates and proteins that will help us gain muscle and, combined with the correct training routines, will help us gain weight in a more stylized and effective way.

exercises to gain weight fast

Add a good physical exercise routine every day because it is the ideal complement to increase muscle mass. If you combine diet with physical activity you will see how you will gain weight in a healthy way. The best exercises to increase mass and weight are the resistance ones, such as weight lifting and others that you can do anywhere with the appropriate equipment.

Compound exercises are crucial for increasing overall muscular mass because they concurrently work for many muscle groups.

Squats: The quadriceps, hamstrings, glutes, lower back, and core are the main muscles they work.
The lower back, glutes, hamstrings, traps, and forearms are all worked out during a deadlift.
Bench Press: Targets the triceps, shoulders, and chest.
Targets the lats, biceps, and upper back with pull-ups and chin-ups.
Barbell rows: These exercise the biceps, lats, and upper back.
Strengthens the shoulders, triceps, and upper chest when performed overhead.
workouts that isolate particular muscle groups serve as a complement to compound workouts.

Exercises that focus on the biceps.
Extensions of the triceps are the main focus.
Hamstrings are isolated during leg curls.
Targets the quadriceps with leg extensions.
Work the chest with dumbbell flies.

Also, it’s a good idea to directly exercise the parts of your body where you want to gain more muscle. For example, if you want to fatten your arms, you can give them a little help with dumbbell exercises that work directly on the biceps and triceps.

Also, back exercises are great for showing off a fuller back and overall broader body.

 

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Weight Lose

Tips for Losing Pregnancy Weight Loss

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Tips for Losing Pregnancy Weight Loss

Lose the Pregnancy Weight

Losing excess weight during pregnancy is the goal of many new moms, in addition to the fact that it is something super frequent that more kilos than desired are increased during pregnancy. However, you should also keep in mind that once you give birth you can lose between 5 and 7 kilos.

To recover the weight we Tips for Losing Pregnancy Weight Losshad before pregnancy, the first two months are key, once the baby is born, our body begins to recover its normal state; For example, little by little the swelling in the legs and hands disappears, probably due to fluid retention. But it is precisely at this time that we should start to have healthier habits to help our body to recover the usual weight before pregnancy.

Tips for Losing Pregnancy Weight Loss

1. The first thing to be clear about is that this process is slow, some women can regain their weight in the next two months after giving birth, but generally the normal period is between 6 to 12 months. Don’t worry, everybody is different and everyone has their own goals. (Read also: Anemia in Pregnancy, What are the Symptoms? )

2. A healthy diet is the key to helping our body lose that excess weight after pregnancy. However, keep in mind that you are breastfeeding and that you must eat very well, so healthy eating does not mean starving yourself or going on very strict diets.

3. It is also important that you know that if you are breastfeeding you need 500 more calories a day than you normally consume. A reduction in calories directly affects the amount of breast milk production.

4. To have a healthy diet, it is best to consume the calories provided by fruits and vegetables and not the empty calories that come from sodas or sweets. Likewise, it is recommended to consume the whole fruit and not in juice, first, because the fruit already comes with the sugar that is fructose; and because, to the juice, we always tend to add more sugar.

5. Do not skip meals, we know that now you will be focused on your baby, but it is important that you eat well. The recommended thing is to consume between 5 to 6 meals a day, which are small, with snacks or healthy snacks between meals; for example, fruit with cheese, trail mix, whole grain bread or toast, etc.

6. Food preparation also greatly influences whether we can recover our weight before pregnancy. Opt to cook food steamed, grilled, roasted or baked, it is best to avoid fried foods, as well as trans and saturated fats.

Recommendations to Avoid Being Overweight During Pregnancy
Moms, it is a reality that you are going to gain weight during pregnancy! According to the Institute of Medicine, women who maintain a healthy weight before pregnancy can gain between 11kg to 16kg. It is the sum of many things: the weight of the baby, the amniotic fluid, the enlarged uterus, the placenta, the breast tissue, and a new amount of blood.

But, although weight gain is normal, it is also important not to overdo it and maintain weight control, as this helps us reduce the risk of heart disease and diabetes, complications in future pregnancies; also to reduce the risk of gestational diabetes.

There are some very basic recommendations that will help us avoid being overweight during pregnancy, keep in mind that it is not about eating twice, but about providing the body with all the nutritional requirements that pregnancy demands.

A key that helps a lot is to chew a lot and slowly, in this way, first the digestion of the new mom is favored, and second, they will have a greater feeling of satiety.

It is also essential to include fiber in the diet, pregnant women generally suffer from constipation and fiber is essential to regulate intestinal transit, fiber is found in cereals, fruits, and vegetables.

And finally, eating 6 times a day will help to regulate the feeling of hunger. The idea is to have breakfast, a mid-morning snack, lunch, an afternoon snack, dinner, and a snack before bed. Breakfast is super important and take advantage of this time to eat several things, including fruits, cheeses, dairy products, cereals, nuts, etc.

Gluten-Free Diet


A gluten-free diet refers to a diet that does not contain this protein that is found in cereals such as rye, wheat, barley, and some types of oats, as well as all their derivatives; and as a consequence avoid celiac disease.

Gluten is a protein that does not provide any type of nutrients to the body, but its function is to provide elasticity or fluffiness to the preparation dough.

What is celiac disease?

Celiac disease is an autoimmune disease that causes chronic inflammation of the proximal part of the small intestine due to exposure to gliadin, one of the components of gluten. This exposure is done through diet.

Symptoms of celiac disease include chronic diarrhea, vomiting and bloating, weight loss, fatigue, skin rashes, delayed growth and/or child development, and mood changes.

What Should a Gluten-Free Diet Be Like?

It is very important that a person who has been diagnosed with celiac disease be very careful with their diet. Both in the foods that you should NOT consume, and in those necessary to adequately complement your diet.

It is important to know that not all flours, starches, and grains are bad because not all contain gluten, for example, a celiac person could consume quinoa, soybeans, sorghum, cassava or tapioca roots, precooked corn, gluten-free flours that are rice, cornmeal, potato flour or soybean meal, flax, amaranth, buckwheat, and arrowroot.

Food Allowed

1. Lean, fresh, and unprocessed meats, poultry such as chicken and turkey are the leanest meats, also fish.
2. Fruits and vegetables.
3 eggs.
4. Unprocessed nuts, as natural as possible, as well as seeds such as sunflower or chia, legumes, and beans.
5. Low-fat dairy products, including sour cream, plain milk, hard cheese, cottage cheese, yogurt, cream cheese, margarine, and butter.
6. Others such as honey, jam, tuna, maple syrup, corn syrup, olives, peanut butter, pepper, ketchup, mustard, brown and white sugar, pickles, spices, and distilled vinegar.

Food NOT Allowed

1. Barley
2. Rye
3. Wheat in its different varieties such as spelled, kamut, quinoa, farro, and durum wheat.
4. A cross between wheat and rye known as Triticale
5. Flours such as Graham flour, which is ground whole wheat flour; semolina which is a part of ground wheat; farina flour; also prepared or leavening flour; and flour enriched, usually with minerals and vitamins.

What about the oats?


Oats are not a naturally gluten-containing food, the problem lies in cross-contamination during production from barley and rye.

It is best to look for oatmeal that indicates that it is gluten-free on its label; Although some people do not have a good tolerance for oats, it depends on each person whether or not they tolerate oats, which is why it is not a food that is or is not allowed.

Other Recommendations for a Gluten-Free Diet

1. If you are a celiac person, the ideal is to consume foods that are labeled “gluten-free” or “gluten-free”; foods that say “very low in gluten” should not be eaten. Products containing between 20 and 100 ppm of gluten are not suitable.

2. Cross contamination between foods must be taken into account, for example, the use of shared oil. That is, the same oil should not be used to fry a gluten-containing food and then a gluten-free one.

The same happens with bulk foods that have a higher risk of cross-contamination, so their consumption is not recommended for people with celiac disease.

3. There is no risk when a non-celiac person consumes gluten-free foods, therefore, in a home where several people live and one of them is celiac, the best and safest thing to do is to modify everyone’s diet and start consuming free foods of gluten.

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Weight Lose

Can I drink protein shakes to lose weight?

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Can I drink protein shakes to lose weight?

In recent years, protein shakes have become extremely popular for athletes and gym-goers alike. But the question that many people ask is whether these protein shakes can be consumed to lose weight and how can we achieve it. This question should go directly to the nutritionist, but today we will try to answer it.

 

Protein Shakes to Lose Weight

Introduction:

Because they offer necessary nutrients while having fewer calories and the ability to make you feel filled for longer, protein shakes can be a helpful tool for weight loss. Because of the thermic effect of food (TEF), your body burns more calories after protein consumption. Making wise decisions about the kind of protein shake you use is crucial, and you should always make sure to include them in a balanced diet.

 

Protein Powder Types:

 

One of the most well-liked kinds of protein powders is whey protein. It comes from milk and is quickly broken down. Branched-chain amino acids (BCAAs), which can aid in muscle repair, are abundant in them.

Milk also contains casein protein, which is absorbed more slowly than whey. A more consistent release of amino acids may result from this.

A plant-based protein that contains all nine necessary amino acids is soy protein. Vegetarians and vegans can eat it.

Another plant-based option is pea protein, which is popular among lactose-intolerant persons and vegans.

Hemp protein is abundant in omega-3 and omega-6 fatty acids and is derived from hemp seed.

Rice protein is hypoallergenic and can be a good choice for people with allergies, despite not being as high in amino acids as other forms.

Collagen is good for your skin, hair, and joints, but it doesn’t include all the necessary amino acids.

 

Look over the ingredients: Select protein powders with concise ingredient lists, no extra sweeteners, and no fillers.

Although protein smoothies can help you lose weight, they still include calories. Make certain to include them in your regular caloric intake.

Watch Out for Added Sugars: Some protein shakes may have a lot of added sugar, which will hinder your attempts to lose weight.

Take into account any dietary restrictions you may have, such as lactose intolerance or a desire for vegetarianism, and make sure the protein source complies.

Taste and mixability may seem unimportant, but if you don’t like the flavor or consistency, you’re less likely to continue using it.

Utilizing Protein Shakes to Lose Weight:

 

Replacement for a Meal: On occasion, particularly if you’re on the run, a protein shake can take the place of a meal. To make it more balanced, be sure to add additional nutrients like fiber (chia seeds, flaxseeds) and healthy fats (avocados, nuts).

Recovery after Workouts: Consuming protein after an exercise can aid in muscle repair and help you avoid overeating later.

Snack:

A protein shake is a wonderful choice if you are hungry in between meals.

Conclusion:

Protein shakes can help you lose weight, but it’s important to pick the correct kind and make sure you’re incorporating them into a balanced diet. Before making any big dietary changes, always seek the advice of a nutritionist or physician.

 

Protein drinks can help you lose weight, but they are just one technique you can use. Successful and permanent weight loss is greatly influenced by regular exercise, whole nutrition, and a balanced lifestyle.

Yes to protein shakes to lose weight

Yes, we can consume protein shakes if we are looking to lose weight since protein is one of the most satiating macronutrients and will make us consume fewer calories throughout the day. In addition, proteins will allow us to retain that muscle mass that is endangered every time we make a caloric deficit.

On the other hand, and no less significant, protein shakes usually have a rich flavor (and there is a huge variety), so you can consume it in a fit dessert or combine it with fruit and non-dairy milk to make a terrific snack.

And are there any cons? Well yes. Firstly, protein shakes lack fiber, a nutrient necessary for satiety and secondly, by ‘drinking’ the shake and not chewing it, you are also reducing satiety. Remember that chewing allows the brain to send signals of fullness.

It may interest you: When should protein shakes be consumed?

In conclusion, it depends a lot on the person, their lifestyle, and what they like to eat, for these protein shakes to help them lose weight. If you like to eat a lot, perhaps a liquid snack is not the best. But if you fill up fast and can’t eat much protein, shakes might be a good solution.

What protein shakes to choose to lose weight?

Here is the million-dollar question and the one that yes or yes you should ask your nutritionist. There are various protein shakes, with more or less nutrients and they will all depend on what you are looking for.

If you are looking to lose weight, surely you have cut carbohydrates somewhat, so you should choose a whey protein shake, especially the isolated type. This one has more protein and very low or even zero carbs. But beware: they are usually a bit expensive.

It may interest you: Are whey protein shakes good?
If you want a cheaper option and just as good, you can consume the concentrated whey. The difference with the isolated type is that they have a higher carbohydrate content and less protein content. The carbs are present in the form of lactose, so it is not recommended if we are lactose intolerant.

If you are lactose intolerant, opt for hydrolyzed proteins or egg proteins.

What if I am a vegetarian? There are also options. You can choose soy-based proteins, the best, or rice, hemp, etc.

It may interest you: are there benefits to consuming vegan protein?

To lose weight, you can consume whey protein isolates.
When to consume protein shakes to lose weight
That will depend a lot on the person. And, believe it or not, you don’t have to do it after training like many athletes do.

If you are looking to lose weight, it could be best to consume it between meals, as a snack, or when you feel hungry. Be careful: you should not consume more than 2 shakes a day, especially if you are looking to lose weight.

It also depends a lot on how you take it. Preferably, combine it with skim milk or vegetable milk (if you are a vegetarian or want to reduce calories), you can add a banana or some fruit to give it flavor. Or you can consume it just with water.

Can I have a protein shake to replace food?

Yes, but it shouldn’t be a daily thing. You could do it when you’re a little late for dinner and don’t want to eat a lot.

In that case, you could make a complete meal by adding a scoop of protein to your bowl of oatmeal with yogurt and some nuts. Of course, it is vital not to go overboard with calories.

Convenience:

They may be rapidly consumed, are portable, and are simple to make, making them perfect for people with busy schedules.

Controlled Nutrient Intake:

Some shakes are created to offer the ideal ratio of macronutrients (carbs, protein, and fats) and can aid with calorie restriction.
Protein shakes can accommodate a variety of dietary needs, including lactose-free, gluten-free, and vegan alternatives.

Controlling appetite:

Protein can help you feel full, which can be helpful for weight management.

Enhanced Nutrient Absorption:

After exercise or for people who have particular digestive problems, liquid meals might occasionally be simpler to digest and absorb.

Absence of Whole Nutrients:

Protein shakes may occasionally lack a variety of vitamins, minerals, fiber, and phytochemicals found in whole diets.
Bloating, gas, or other digestive issues may be experienced by certain people after ingesting particular protein shakes.

Over-Reliance:

Relying solely on protein drinks can prevent people from understanding how to properly eat by consuming full foods.
Protein shakes often contain fillers, artificial sweeteners, and other unfavorable additives.

Cost:

Over time, protein shake purchases may end up being more costly than whole meal options.

Guidelines for Replacing Meals with Protein Shakes:

Protein shakes can occasionally take the place of a meal, but they shouldn’t be used as a long-term solution or as the only source of nutrition.

Balance with entire Foods:

If you’re substituting a shake for a meal, make sure the other meals you eat are full of entire foods.

Verify Labels:

Select protein shakes that are made with natural ingredients, have a full nutritional profile, and have no added sugars.

Nutrients to Add:

Increase the nutritional value of your smoothie by adding natural ingredients like fruits, vegetables, nuts, seeds, or oats.

Keep Hydrated:

Although shakes are liquid, they shouldn’t be used in place of water.

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Diet Plans

dash diet for high blood pressure

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dash diet for high blood pressure


The DASH diet, which stands for “Dietary Approaches to Stop Hypertension,” is a dietary plan designed to help lower high blood pressure (hypertension) and improve overall heart health. It emphasizes the consumption of nutrient-rich foods that are known to have a positive impact on blood pressure levels.

Here’s an overview of the key components of the DASH diet:

Fruits and Vegetables: The DASH diet encourages a high intake of fruits and vegetables, which are rich in vitamins, minerals, fiber, and antioxidants. These foods help maintain blood vessel health and lower blood pressure.

Whole Grains: Choose whole grains over refined grains. Whole grains like brown rice, whole wheat, quinoa, and oats provide fiber and nutrients that contribute to heart health.

Nuts, Seeds, and Legumes: These foods provide healthy fats, protein, and fiber, which can help improve heart health and lower blood pressure.

Limit Sodium: The DASH diet suggests reducing sodium intake, as excessive salt consumption can contribute to high blood pressure. Processed foods and restaurant meals tend to be high in sodium, so it’s important to read labels and cook at home whenever possible.

Limit Sweets and Sugary Beverages: The diet advises reducing the consumption of sugary foods and drinks, as excessive sugar intake can contribute to weight gain and other health issues.

Moderation: Portion control is important in the DASH diet, as consuming excessive calories can lead to weight gain, which can impact blood pressure.

It’s important to note that the DASH diet is not a short-term solution; it’s a lifestyle change aimed at promoting long-term heart health. If you have hypertension or are at risk of developing it, it’s a good idea to consult with a healthcare professional or a registered dietitian before making significant changes to your diet. They can provide personalized guidance and help you create a plan that aligns with your health goals and needs.

 diet for high blood pressure

The high blood pressure diet, or dash diet, involves reducing salt intake and maintaining an adequate dietary balance to prevent weight gain and cardiovascular events.

The main points of the dash diet to treat hypertension are:

Reduce salt intake;
Choose the right fats to protect the cardiovascular system;
Limit alcohol consumption and smoking;
Find a healthy weight;

Encourage the practice of regular physical activity.
Beyond the drug treatment prescribed by the doctor that it is essential to follow, diet can contribute to the reduction of blood pressure.

Hypertension: what foods to avoid?

In case of hypertension, it is recommended to adopt a more or less strict salt-free diet. This diet tends to put the cardiovascular system at rest and avoid all foods that could harm it such as:

the alcohol ;
saturated fats;
etc.
Salt
The dash diet is a low salt diet. It is important, at first, to stop adding salt to dishes or during cooking.

Here is a list of foods high in salt to avoid as part of the high blood pressure diet:

Stock cubes;
Spice mixtures;
Mustard;
Cheese (limit to 1 serving per day);
Classic bread;
deli meats;
Smoked foods;
Canned vegetables and fish;
Industrial sauces;
Industrial savory biscuits (crisps for example).
Alcohol
Alcohol has a detrimental effect on the arterial walls. It weakens the walls and, combined with the rise in blood pressure, increases the risk of cardiovascular accidents.

It is therefore recommended, as part of the diet for high blood pressure, to limit alcohol consumption to one serving per day in both men and women. Red wine appears to be the least heart-damaging alcohol.

One serving of alcohol is:

250ml of beer;
12.5 cl of wine;
2.5 cl of strong alcohol.
Saturated and trans fats
Trans and saturated fats can prevent the beneficial action of Omega-3s.

They would also be involved in the process of formation of atherosclerotic plaques. Combined with high blood pressure, they therefore increase the risk of cardiovascular accidents.

As part of the dash diet, we tend to limit the following foods:

Palm oil ;
hydrogenated margarines;
Industrial products;
Prepared dishes ;
Butter, whole cream;
Cheese ;
deli meats;
fatty meats;
Fried and breaded products;
Industrial sauces: mayonnaise, béchamel, etc. ;
Viennese pastries, pastries and sweet or savory biscuits;
Fast food, pizza, etc.
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Dash diet: diet against hypertension
As part of a dash diet for high blood pressure, it is recommended to promote fiber and favor fats of good nutritional quality (mainly omega-3s).

The dash diet is a set of recommendations that aim to establish a healthy diet to treat high blood pressure and prevent the risk of cardiovascular disease. It is also important to follow this diet well to achieve a healthy weight. Overall, the dash diet aims to avoid salt and heart-damaging foods, and to include more protective foods.

To treat high blood pressure, the diet should be as varied as possible to provide the body with all the nutrients it needs:

fibers;
Omega 3 ;
quality protein;
etc.
Dietary measures must be combined with regular physical activity to reinforce their action.

fibers
Fibers are to be preferred as part of the dash diet, they reduce cholesterol levels and have a protective action on the cardiovascular system. At each meal, make sure to provide one of the following sources of fiber:

fruit
Vegetables ;
Whole grains ;
Legumes.
Omega 3
Omega-3s have positive effects on cardiovascular health. They help thin the blood and regulate blood pressure and also have an anti-inflammatory effect.

At least once a day, you should integrate one of the following sources of Omega-3:

Nut oil ;
Linseed oil ;
Colza oil ;
Mackerel;
Sardines;
herring;
Salmon ;
Nut ;
Flax and chia seeds.
Lean and vegetable proteins
Some sources of animal protein are also sources of saturated fat. Care must therefore be taken to choose foods that combine a good protein content and good quality fatty acids.

As part of the dash diet, the following foods should be included as often as possible for an optimal intake of good proteins:

Legumes;
Fish;
Seafood ;
Poultry without the skin;
Lean pieces of meat;
Tofu ;
Vegetable milks and soy yogurt;
Milk and skimmed dairy products;
Oilseeds.
Other recommended foods to reduce high blood pressure
Antioxidants;
Foods with low energy density;
Homemade products.
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Daily practical advice
stop smoking
Like alcohol, tobacco weakens the arterial walls. Quitting smoking should therefore be one of the first reflexes to have in the event of high blood pressure. Do not hesitate to consult a professional for help during smoking cessation.

End sedentary lifestyle

A sedentary lifestyle, in addition to promoting overweight, has a negative impact on the heart. Practicing regular and moderate physical activity would help regulate blood pressure and improve overall cardiovascular health. We recommend 30 minutes of physical activity a day to be healthy, to achieve this you can:

Take a brisk walk after lunch;

Cycle to work;
Get off one stop before your usual transport stop;
Take the stairs as often as possible;
Organize regular hikes or walks with your friends.
Practice a physical activity
Physical activity helps to fight against overweight while promoting good health of the cardiovascular system. It would have very positive effects on the regulation of blood pressure. It is recommended to practice 30 minutes of physical activity per day and to favor cardio activities of good intensity. Example of recommended activity in case of high blood pressure:

Fast walk ;
Running;
Nordic’s walk ;

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