One of the best options and also advised by many experts is the hypocaloric diet . Consists of providing fewer calories than daily energy expenditure with a balanced ratio of macronutrients, or with a tendency to increase protein, decreasing fats and carbohydrates.
Thanks to this diet, you get that energy intake to through food is lower than its consumption and therefore, use stored fat to compensate for energy deficiency.
Normally, it is possible to lose about 500Kcal of the usual diet so with the hypocaloric diet we will be consuming about 1200Kcal a 1400Kcal, depending on the age and physical activity of the person. For greater efficiency, this guideline must be individualized and ideally adapted to each person's lifestyle. Its duration depends on the kilos that we want to lose.
Characteristics of this diet
-It is varied.
-Reduces calories and you feed yourself balancedly.
-It has no prohibitions, nor counts calories and does not force you to buy specific products.
-Takes into account our preferences and what we dislike.
-Not composed of a single food, therefore you will not miss vitamins and minerals.
-Comes balanced protein, low-fat dairy, eggs and lean meats.
-Do not completely eliminate fat, you can consume for example a spoonful of olive oil to dress salads.
-Reduce weight slowly and pass step
-Provides a new way of eating and living
The success of a hypocaloric diet depends on the correct choice of food, the amount and ways of cooking and this helps in large quantity physical activity everyday that the compañe.
Key points of the hypocaloric diet:
-The basic foods that should be present in this type of diet include low-fat dairy products, eggs, lean meats, fish, fruits and vegetables. Complex carbohydrates such as rice, pasta, bread and potatoes should be present in reduced quantity and pulses once a week.
-The cooking should avoid frying, juiced in oils, butters or fats. It is recommended to steam, grilled, grilled or grilled, and try to preserve and cook in the juice of the food.
-Reduce the consumption of salt. To the minimum it is prevented the retention of liquids, besides that in excess it is not a good nutritional contribution.
-Diariamente it is recommended to drink 1.5 to 2 liters of water. This is critical as a vehicle for eliminating toxins.
-Never avoid or skip meals. Therefore, you must make 5 meals a day, breakfast, lunch, dinner, and two snacks. One mid-morning and one mid-afternoon.
-Breakfast should always be consumed, is the intake that starts our body and which will provide the necessary calories to start the day. This should never be missing carbohydrates, whether bread, crackers, toast or cereal.
-The dinner should be lighter than lunch because the metabolism slows down at night, where more calories in that hourly range , will accumulate as fat reserves.
-The fruits should be consumed in snacks accompanied with a low-fat dairy, such as a yogurt.
-Lunch and dinner should be made up of vegetables and some protein-rich food. (lean meats, fish or eggs). As a dessert you can add a low-fat yogurt or a dietary gelatin.
-The complex hydrates: rice, pasta, potatoes and bread, should always be consumed at lunch and not at dinner.
-Legumes by their high calorie intake, are also consumed once a week.
-Cuy more times a week white fish is eaten, the more total body fat is reduced.
-Include oils only in raw and as dressing (dressing) of salads and vegetables.
-Avoid mainly all food that is rich in fats, refined sugars and alcoholic beverages. Example: Sauces, fried foods, pastries and snacks
Following these guidelines and accompanying them with a little daily physical exercise will achieve a safe reduction of weight, agility and good health. This is the real objective that justifies the effort to change our habits in exchange for improving our health.
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