Diet and Nutrition
Get fit for summer: the right diet
Follow a proper diet, play a moderate but steady physical activity and keep a correct lifestyle are the 3 rules to stay in shape. Unfortunately, only 4 of 10 Italians they can!
An ice cream, a treat in addition, a double portion of pasta, snack “break-hungry” are small delicacies that only few can give. The result is inevitably the weight increases.
To get to the costume fitting on-line and eliminate those extra pounds accumulated over the winter, we offer a diet of 1400 kcal daily and followed for a month, will allow you to lose weight 3 pounds. Not only that this diet is also purifying and helps to combat cellulite .
In general:
used to dress up 2 tablespoons of olive oil per day and limit intake of salt. It is the spices;
drink at least 1.5 liters of water a day;
the quantities of vegetables are free.
MONDAY ‘
Breakfast: 200 ml milk ps 4 slices wholemeal bread, 150 g of fruit (choice of citrus and pineapple).
Snack: a glass of pineapple juice without sugar.
Lunch: 80 g penne with tomato salad.
Snack: 150 grams of fruit (choice of citrus fruits, cherries, strawberries and pineapple).
Dinner: 2 eggs, hard boiled, mixed salad, 1 kiwi fruit.
TUESDAY ‘
Breakfast: 125 g of yogurt, 4 biscuits, 150 g pears.
Snack: a glass of orange juice.
Lunch: 80 g of rice with zucchini salad.
Snack: 1 apple.
Dinner: 200 g of boiled or steamed cod, steamed mixed vegetables, 30 g of whole wheat bread, 150 g of kiwi.
WEDNESDAY ‘
Breakfast: 200 ml milk ps, 4 biscuits, 150 g strawberries or cherries.
Snack: 150 grams of pears.
Lunch: 80 g of pasta with mussels, boiled zucchini.
Snack: 125 grams of yogurt.
Dinner: 150 grams of turkey breast, grilled mixed vegetables, 30 g of whole wheat bread , 150 g of strawberries.
THURSDAY ‘
Breakfast: 200 ml milk with 2 tablespoons of cereal ps, 150 g of pineapple.
Snack: a glass of apple smoothie.
Lunch: 50 g of boiled lentils, mixed salad.
Snack: a glass of pineapple juice.
Dinner: 150 g of grilled chicken, salad, 30 grams of whole grain bread, 1 pear.
FRIDAY ‘
Breakfast: 125 g of yogurt, 4 biscuits, 150 g pears.
Snack: 150 grams of strawberries.
Lunch: 80 g of pasta with tomato, lettuce and tomatoes.
Snack: 1 apple.
Dinner: 200 g of grilled sole, salad, bread 30 g, 150 g strawberries or cherries.
Saturday
Breakfast: 200 ml milk ps 4 slices wholemeal bread, 1 apple.
Snack: a glass of pineapple juice without sugar.
Lunch: 120 g of lean grilled steak, salad, 150 g strawberries or cherries.
Snack: a glass of orange juice.
Dinner: pizza margherita.
Sunday
Breakfast: 125 g of yogurt, 4 biscuits, 150 g of kiwi.
Snack: a glass of pineapple juice without sugar.
Lunch: 200 g of boiled squid, green peas, 30 g of whole wheat bread.
Snack: a glass of orange juice.
Dinner: 150 g of dried beef, salad, 1 apple.
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Diet for intense tan
Who would not want to have a golden skin and a fit body? Here is a specific diet, calorie slightly, which can be of great help!
The diet must be followed for tanning for 2 weeks before leaving for vacation or to start the exposure to the sun provides 1300 kcal per day and allows you to lose about 2 pounds.
Its peculiarity is that in addition to weight loss, prepares the skin for tanning. Some foods, in fact, for their content of vitamins and minerals, stimulate the natural production of melanin and defend the skin from rashes, redness and sunburn.
To flavor the dishes provided in the diet program uses lemon juice, vinegar and spices at will. But remember not to exceed 3 tablespoons extra-virgin olive oil a day and 1 teaspoon of salt.
To hydrate the skin is advisable to drink at least 1.5 liters of mineral water per day at room temperature, preferably between meals.
DAILY
Breakfast: 250 g of natural yoghurt, 400 g of fresh fruit. Alternatively, a glass of milk, eg, 4 slices bread or 45 g of whole grain flakes.
Snack: 200 grams of cherries or strawberries and 100 g of carrot juice. Alternatively: 1 slice of toast with 30 g of fat-free ham. Or: 2 apricots and 125 g of natural yoghurt.
MONDAY ‘
Lunch: 80 g of whole wheat pasta with fresh tomatoes and basil, 300 g of grilled peppers and eggplant.
Dinner: 120 grams of steak, 150 g of carrots and fennel with vinaigrette, 30 g wholemeal roll.
TUESDAY ‘
Lunch: 80 g of rice with 100 g of boiled vegetables (broccoli, spinach), 100 g strawberries with lemon.
Dinner: 2 boiled eggs or boiled, 150 g of tomato and cucumber salad, 50 g wholemeal roll.
WEDNESDAY ‘
Lunch: 80 g of pasta with a tomato and bell pepper stir-fried.
Dinner: 100 g of tuna in brine, 150 g of salad, 50 g wholemeal roll.
THURSDAY ‘
Lunch: salad with 50 g of mozzarella, half a cucumber, a tomato and lettuce, 50 g wholemeal roll.
Dinner: 200 g of grilled vegetables, 60 g of grated cheese, 200 g of strawberries.
FRIDAY ‘
Lunch: 50 g of risotto alla Milanese, 100 g of bean sprouts stir-fried with 50 g of carrots, salt, and pepper.
Dinner: 200 g of grilled fish, 150 g salad of tomatoes, 30 g of whole-meal, 200 g of fresh fruit.
Saturday
Lunch: 80 g 50 g pasta with broccoli, spinach or 300 g of steamed beets.
Dinner: vegetable pizza without mozzarella cheese, 200 g strawberries with lemon.
Sunday
Lunch: 100 g mozzarella cheese, 150 g salad of tomatoes, yellow peppers, carrots and lettuce, 1 poached egg, 3 apricots.
Dinner: 120 g of grilled veal, 150 g of baked onions, grated carrots 2.
Back from vacation, to keep the tan is advisable to consume copious servings of fruits and vegetables: the best is yellow, red and green.
Vary the colors of the fruit, in fact, is the suggestion by nutritionists to avoid vitamin deficiencies and keep the skin hydrated.
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2 sizes less draining with diet
Drink every day the right amount of water is good for your health and to the line.
The ‘ Water is not just what you drink, but also at the table that is consumed through foods such as fruits, vegetables, soups, smoothies, salads and centrifuged.
Here is a diet and slimming draining effect that will make you feel less bloated and help you to have less hunger. Followed for a week can make you lose up to 2 sizes!
BREAKFAST
Every day -> 1 glass of plain water with a teaspoon of maple syrup that dissolves stagnation, then choose from a menu:
3 slices bread with 2 teaspoons of jam, 125 ml of plain yogurt, a cup of green tea.
4 slices bread with 2 teaspoons of honey, a bowl of fresh fruit, a cup of barley coffee.
3 wholemeal biscuits, coffee or tea.
SNACK
Choose from:
a bowl of cherries;
2 plums;
2 apricots;
1 peach.
Complete the meal with a glass of plain water that has a cleansing effect and soothes hunger.
LUNCH
During lunch you should drink 2 glasses of plain water. As from the menu choose:
salad, rice, barley or barley with vegetables, a salad of carrots.
80 g of pasta with tomato sauce, grilled vegetables and seasoned with spices and a drizzle of olive oil.
SNACK
The snack is designed not to get you to dinner with an uncontrollable hunger. Drink two glasses of plain water and choose between:
2 scoops of ice cream with fruit;
a slice of watermelon;
centrifugalprepared with an apple and 2 carrots.
DINNER
Combine menus protein proposed to 2 glasses of plain water or a glass of beer.
150 g of salmon carpaccio, grilled vegetables, a slice of black bread.
soup of beans, 120 g of dried beef.
omelette with 2 eggs, grilled vegetables.
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The diet sprints lose 4 kg in a month
The sprint is diet diet designed for the summer, based on cold dishes, salads and smoothies that nourish the body, moisturizing it.
The sins of many diets is that eating too poor to predict that weakens the body and puts a strain on the mind.
The diet sprints, however, provides 1300 kcal daily and followed for a month, allows you to lose about 4 kg.
For the sauce:
2 tablespoons extra-virgin olive oil per day;
1 teaspoon of iodized salt per day;
the use of herbs and spices is free.
Beverages: In addition to smoothies provided it is advisable to 2 liters of fluid per day of water, tea and herbal tea unsweetened.
As for the basic ingredients to be blended: 100 g of fresh fruit (choice of peaches, bananas and berries) and 100 ml of milk or yogurt ps.
MONDAY ‘
Breakfast: yogurt with 125 ml of 30 g of muesli.
Snack: 1 fruit in season and 2 nuts.
Lunch: 50 g of whole wheat pasta with tomato and basil; 50 g of soft cheese, 30 g of whole wheat bread, grilled vegetables.
Snack: a milkshake.
Dinner: 150 g of grilled chicken breast, mixed salad, 200 g of steamed beets, 30 g of whole wheat bread.
TUESDAY ‘
Breakfast: 200 ml milk with 2 tablespoons of cereal ps.
Snack: a fruit in season.
Lunch: soup prepared with 50 g of rice and lentils 40 g, 200 g of steamed spinach, 30 g of whole wheat bread.
Snack: 1 milkshake.
Dinner: 200 g of boiled asparagus, 200 g of steamed swordfish, 30 g of whole wheat bread.
WEDNESDAY ‘
Breakfast: yogurt with 125 ml of 30 g of muesli.
Snack: 1 fruit in season.
Lunch: 60 g of barley, 50 g of cheese, grilled vegetables, 30 g of whole wheat bread.
Snack: a milkshake.
Dinner: salad, 2 boiled eggs, 30 g of whole wheat bread.
THURSDAY ‘
Breakfast: 200 ml milk with 2 tablespoons of cereal ps.
Snack: 1 fruit in season 3, and almonds .
Lunch: 50 g of paste with 80 g of canned tuna, 2 slices of ham, cucumbers and carrots, 30 g of whole wheat bread.
Snack: 1 milkshake.
Dinner: 200 g of boiled beans, 150 g of grilled turkey, 200 g tomatoes, 30 g of whole wheat bread.
FRIDAY ‘
Breakfast: yogurt with 125 ml of 30 g of muesli.
Snack: 1 fruit in season.
Lunch: 50 g of whole wheat pasta with pesto sauce, 200 g of baked mackerel fillets, grilled vegetables, 30 g of whole wheat bread.
Snack: 1 milkshake.
Dinner: 150 g of salmon carpaccio, salad, 30 grams of whole grain bread.
Saturday
Breakfast: 200 ml milk with 2 tablespoons of cereal ps.
Snack: 1 fruit in season.
Lunch: vegetable soup (30 g of buckwheat, lentils 50 g and 50 g of beans), 200 g of fennel with vinaigrette, 30 g of whole wheat bread.
Snack: a milkshake.
Dinner: 200 g of grilled peppers, 100 g of fat cheese, 200 g tomatoes, 30 g of whole wheat bread.
Sunday
Breakfast: 125 ml of yogurt with 2 slices bread.
Snack: 1 fruit in season and 2 nuts.
Lunch: 50 g of whole wheat pasta with tomato and basil, 150 g of grilled chicken, 200 g of boiled beans, 30 g of whole wheat bread.
Snack: 1 milkshake.
Dinner: salad with 80 g of tuna in brine, 5 cherry mozzarella cheese, 30 g of whole wheat bread, grilled zucchini.
Lose weight with the protein diet: Pros and cons
Of all the diets, the type of protein is one of the most effective. Its effectiveness is tested by the use that make bodybuilders and gym
The protein diet is different from the others because its substances are not stored in our body and then the excess is eliminated. Proteins have the ability to feed and maintain the tone muscolare.Esperti believe that a diet of protein, over time can lead to kidney problems, so it is advisable to drink a lot, to clean our the excess protein.
A typical day:
Breakfast
2 slices of ham
1 slice of cheese
1 hot drink
Snack
2 slices of ham or a low-fat yogurt
Lunch
Egg salad or ham +
Grilled lean meat (minimo150 g) + steamed vegetables
Dinner
Minestrone
Fish fillet (min. 200 g) baked, steamed vegetables +
For those who just do not like the protein diet, may try the Mediterranean diet.
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Why the moon diet is effective?
The diet of the moon is one of the most popular diets and will survive even with the passage of time. Therefore, your question is very interesting to actually establish the effectiveness of the moon diet to lose weight, and if so, it is helpful to know why it is effective.
The diet of the moon in one of the most popular weight loss methods around the world and this begs the question why this diet is effective. Well, this diet is governed by the phases of the moon , which influence on the earth and us. The effectiveness of the moon diet is based on the ability of our body to absorb water, which is closely linked to the forces of attraction of the moon.
Why the moon diet is effective?
The human body consists of about 70% water, which tends to follow the rhythm of the tides that are directly influenced by the moon. With which to perform fasting for 26 hours and just drink fluids, especially when the moon phase changes, the body is purified and detoxified better, resulting in weight loss. To be truly effective this diet is important to check the schedule and fasting followed by 26 hours from the time that changes the phase of the moon. During this day you can only drink water, unsweetened fruit juices, vegetable broth, liquefied vegetables, fruits and water. It is not advisable to drink milk, coffee, tea, alcohol or soft drinks.
In summary, the effectiveness of the diet of the moon is due to the influence of the satellite on the body and allows your detox. At the same time its effectiveness will depend on the constancy in following phases of the moon.
Remember that after the completion of fasting is important to have a balanced diet to lose weight that lets you keep losing weight. Finally, do not forget that physical activity is key to any diet more effective.
10 mistakes that prevent you from losing weight
Sometimes you can not do diets and lose kilos and do not know why. The first thing you do is not get anxious, and secondly to try to review your diet and look for certain errors that can slow weight loss and prevent you from losing weight. This time I will detail 10 mistakes that any dieter can make.
If the balance is tight you are committing an error that prevents you from losing weight and even bounce. So keep in mind these 10 mistakes you can make without realizing it and may slow weight loss.
10 mistakes that prevent you from losing weight
Restrictive dieting : if you decide to suddenly lose 5 or 10 kilos, it is likely that the body tries to compensate for this extra expenditure of calories, reducing metabolism.
The fewer calories you consume, your metabolism will be slower.
Skipping of breakfast: This error is one of the most common. Many people think that if they do not eat breakfast and spend much time if you eat more calories burned. This is not true, as the body tries to compensate for lack of energy, reducing the burning of fat and calories.
Do not take snacks mid-morning and mid afternoon, it is generally believed that if you eat all the time, get fat, but in reality is quite the opposite. The more times you eat small amounts of food, the more fat you burn.
Not properly read a food label, you must not only look at the calorie content, but also the percentage of fats and sugars. Sometimes there are hidden calories and sugars in food.
Do not count calories from beverages. Sometimes the beverage calories go unnoticed, but the regular soft drinks, natural fruit juice or concentrated and alcoholic beverages add calories.
Drink a little water, if you drink too little water slows down your metabolism, since the cell needs water to properly fulfill its functions. There is research to determine that those who drink more water, burn more calories.
No physical activity: it is a mistake to think that will burn calories, diet alone. The exercise is essential to increase metabolism and lose weight faster.
Avoid fast foods because they contain many calories, but sometimes not appear. If you eat outside your home, your lunch box prepared beforehand before leaving your house and avoid temptations.
Do not set any goals: Think you can lose 10 kilos in a month is a mistake. It is important that you set realistic goals, for example down 3 to 4 kilos per month. In this way the diet will be easier to perform and avoid the rebound effect .
The benefits of swimming
Swimming is the sport most recommended for its many benefits: it keeps the heart in good condition, tones muscles, improves breathing and also helps eliminate the extra kilos. It is proven that when you swim for an hour can burn 500 calories hsta.
In the practice of swimming coordinated move all major muscle groups, exercise without impact and improve endurance. Also, being an excellent aerobic sport is beneficial for the heart. And if it is to lose weight, there is no sport that exceed, without the need for extreme dieting, you can burn fat if you follow a moderate diet and physical activity is, in this case swimming. In exercising all the muscles also tone up your body.
We know that, for long-term benefits, it takes perseverance and control in the food, it is stored contrary much body fat. Swimming is considered the most complete sport and becomes an excellent option that should be practiced throughout the year and for that there are places that offer indoor pools with heated water (from 20 ° to 34 °) in winter. The weather that occurs in these areas is similar to their summer and no air currents that affect the immune system.
Other reasons to opt for the practice of swimming is the sport reduces the risk of cardiovascular disease, improves posture, enhances circulation, strengthens the joint tissues, develops flexibility, facilitates the removal of bronchial secretions and helps to improve the state of anxiety and depression generating positive moods.
It is also recommended swimming to treat various conditions both neurological and physical, including asthma, joint and muscle discomfort, stress, back pain and herniated disc, motor and physical disabilities.
If we think in our family, we encourage the practice of swimming in the little ones, and also has multiple benefits for their physical, social and psychological, stimulates appetite and makes her sleep better, improves balance, coordination and knowledge of space, strengthening the sense of independence and self-confidence, eases the process of sociability, playful spirit is encouraged and shared games, among others.
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Cryolipolysis: a new solution for cellulite and fat deposits
When summer comes and the bathing suits start to take over the escapades the concern for how we look at one of them takes hold of us, however there are many women who are tired of spending hours in the gym without following results, especially when it comes to cellulite, it seems that exercise is not enough to eliminate it.
For some time Cryolipolysis has become the favorite treatment for many women, because it is a painless procedure that provides amazing results in reducing fat cells.
The technique is based on the cooling of the fat deposits away from what we can not imagine not using any needles, the treatment is performed with a suction cup handles cooling to -4 ° C the area to deal with movements similar to the suction but really only applied to the skin.
With this procedure the fat literally freezes, but over time (the process takes between two and four months) is being eliminated naturally through sweat and urine, the results take a few weeks to become visible and must a healthy diet in order to verify them.
The treatment, which lasts about two hours, is completely painless for the vacuum serves cold as if it were located anesthesia that may feel the movements of sucking, unlike laser or ultrasound treatment did not has adverse effects on other tissues, attacking only the fat cells.
The skin may be red or a tight feeling but it is a normal consequence of treatment, the bad news is that it removes deposits moderated and will not work in people actually gains weight.
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30 Reasons not to give up your diet
How hard we find it after being used to give us all kinds of tastes as far as food is concerned, these have to for ego the benefit of the figure and above all of our health. Not to diminish the enthusiasm with which you started a new diet for this purpose and do not ever be tempted to eat more than allowed, then we detail a program of motivation for an entire month. We suggest you copy and paste it in a conspicuous place and if you want to adapt it for the following months:
I am a special person …. And I try to respect.
If I want to myself, others I find adorable.
I will stay on the diet that I set myself.
Choose foods that help to improve my health and my physical appearance.
I do what I have to do if I get what I want.
I have one goal: to look good.
My success will shine through my actions.
Today is yesterday’s tomorrow, so I’ll start today.
My new figure will be my creation.
I’ll have a good figure and a sound mind.
I’m seeing results and that gives me encouragement.
I’ll worry about how my body looks.
I can be my own fairy godmother.
Beautify inside help beautify me out.
I’ll think about nice things instead of sweets and cakes.
Exercise benefits, I benefit from exercise.
The things I like are legal, moral and slimming.
With the diet I’m rewarding.
Remember that eating well does not mean overeating.
If you learned to live fat, I can learn how fun it is to live thin.
Stop dreaming to start working my figure.
Today I’ll start reminding three of my best qualities.
My creativity will improve as I believe a new life.
Will expand my mind instead of my body.
Today I dedicate time.
I have thought about success and … …. I will triumph!
A satisfied when you eat slowly, savor and enjoy food diet.
Watch the balance will help me lose weight.
Just as I worry about me, I can worry about others.
Beginning of each month is a challenge and each end … .. a victory!
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