Total change of your diet may be one thing more difficult than you imagined.You must adopt a different lifestyle,to be interested interest about learning and preparing new recipes,or to buy other foods than those which were common.
Laura Pensiero, chef and nutritionist, has revealed for the magazine "O, The Oprah Magazine”,the 4-week plan to transform your diet.
Photo source:www.telediariodigital.com.ar
First week: Eat plenty of fruits and vegetables
Fruits and vegetables should not be absent from our diet. Besides that are rich in vitamins, nutrients and antioxidants, their consumption helps protect against heart disease, cancer, diabetes or hypertension.
The first week refers to a total daily consumption of fruits and vegetables between 5 and 9. Vegetables can be cooked, but not in sauces or fried foods, but grilled, boiled or steamed.
Tip: Before going to shopping, make a list that contains five fruits and vegetables that you like. Add another two new products for you, which interest you.
Week Two: Eat whole grains
On this week, half of the daily rations of grain must be represented by whole grains (wild rice, brown rice, barley, maize - polenta - whole wheat or whole couscous).
Unrefined cereals are much better and healthier because they are not cleaned.
Foods containing these cereals contain, besides the endosperm (the starch remaining in the refined products) and the two elements that would be lost in the process of refining, namely: outer layer, which contains fiber, B vitamins, antioxidants and nutrients and the inner germ, which contains proteins, vitamins, minerals and antioxidants.
The endosperm contains many proteins and carbohydrates, but few nutrients.Therefore it is advisable to give up cereals in favor of refined natural.
Researchers have shown that if you add a moderate amount of whole grains in your daily diet (cereal with fruit for breakfast, lunch and graham bread than rice for dinner) the risk of heart disease, digestive system, diabetes, and cancer will be reduced.
Week Three:Eat more dairy
A diet rich in calcium is extremely beneficial for your body because calcium helps bone development, blood clotting and muscle contraction. Also, calcium can be a powerful ally in the battle with weight. Studies have shown that if daily people aged between 19 and 50 consume 1000 milligrams of calcium,and those over 50 years 1200 milligrams, along with vitamin D (200 IU and 400 IU) ,it will decrease blood pressure and certain cancers can be prevented.
So eat daily for a week,three or four kinds of products that contain calcium:cheese, yogurt (do not eat yogurt with fruit because it contains more sugar), milk.
Week Four: Eat more protein
If in three weeks of diet you eat only fruits, vegetables, whole grains and dairy (all these products have a very large number of nutrients and calories),it’s protein turn now to help you’re diet.Consum lean meats daily which is rich in protein. You can choose to eat the entire serving once per day or, if you want, you can eat smaller portions at every meal.
It is important to divide the plate into four sections: three quarters should contain whole grains and vegetables and the other quarter should be represented by products rich in protein: fish, shrimp, chicken, beans, beef or pork (port to be as a pack of playing cards).
It is indicated not to fry the meat.You can cook it on the grill,steamed,or in foil.
Most times, high protein foods, contains nutrients such as Omega 3 (good fats found in fish oil, nuts or wild salmon). To add flavor on the vegetables salads, you can use nuts, pistachios, cashew or peanuts. Also, beans are full of protein, fiber, B vitamins, iron, calcium and magnesium and contain a small number of fat.
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