Carnival is already knocking on the door, but the remaining weeks to enjoy the revelry are enough to lose those few kilos that bother you so much. Nutritionist Ana Luisa Vilela, a specialist in weight loss, says that she still has time to remodel her body to attend the most popular party in Brazil.
Smart substitutions in food, physical activity and the use of new technologies contribute to the success of the results.
1.Foods to include in the diet before Carnival
White meat The nutrologist explains that options like chicken or fish have a much smaller amount of lipids, saturated fats and cholesterol. Therefore, they are lighter meats, have fewer calories and are easily digested by the body.
Skimmed milk “Because it is a protein of high biological value, skimmed milk also has bioactive peptides from whey and functional properties. Each 200ml contains approximately 6g of protein, a crucial element for building lean muscle mass and to act as a source of energy”, says Ana Luisa.
citrus fruits Orange, lemon and tangerine are low-calorie and potassium-rich options. Thus, they act on blood pressure and also avoid cramps that can be common on days of revelry, says the specialist.
Green leaves Dark leafy greens are the best sources of calcium for the body. Some of them, such as kale, also help in the process of liver detoxification, essential for losing weight, eliminating excesses from the body and preparing for the consumption of alcoholic beverages common on this holiday, explains the doctor.
See the best diets to lose weight:
hello-mishchenko-VRB1LJoTZ6w-unsplash
Weight Watchers – The program has existed for over 50 years and establishes a number of points for each type of food and a maximum daily goal for each person, who can create their own menu within the guidelines. In addition, there is an incentive for physical activities and meetings between participants to exchange experiences.Hello Mishchenko/Unsplash
anna-pelzer-IGfIGP5ONV0-unsplash1
vegan diet The vegan diet removes any food of animal origin from the menu: no butter, eggs or whey protein. Here, food is basically composed of fruits, vegetables, foliage, grains, seeds, nuts and legumes. For those who want to lose weight, the tip is to take advantage of the fact that the diet is already considered healthier by avoiding animal fats and having fewer calories, and controlling the amounts of each meal.Anna Pelzer/Unsplash
Advertising by Metrópoles 1 partner
stir fried vegetables
Volumetric Diet – Created by nutritionist Barbara Rolls, the idea is to reduce the amount of calories in meals, while maintaining the volume of food eaten. Whole foods are used, fruits and vegetables that provide satiety and foods are divided by energy density
dose-juice-ocnsb17U6FE-unsplash
Flexitarian Diet – It suggests a reduction of up to 70% in meat consumption, replacing animal protein with vegetables, fruits, seeds, nuts and cereals. With the regimen, the organism would be better nourished and function better. It is recommended to start by replacing red meat with chicken or fish and seek a nutritionist to monitor the need for vitamin B12 supplementation, found in foods of animal origin.Dose Juice/Unsplash
Advertising by Metrópoles 2 partner
Avocado, tomato and cheese on toasted bread. Healthy snack, appetizer
Jenny Craig Diet The diet is, in fact, a program of recipes and some ready-to-eat meals, which emphasizes healthy eating and behavior change. There is follow-up by consultants throughout the process to ensure that the patient is motivated and informed about quantities and the best choices. There is an exclusive menu for people with type 2 diabetes and an extra DNA marker analysis service to customize treatmentiStock
amoon-ra-n8vDuIpGb0c-unsplash
Ornish Diet Created in 1977 by a professor of medicine at the University of California, in the United States, the menu is low in fat, refined carbohydrates and animal proteins. Foods are categorized into five groups between the healthiest and least healthy, and you are allowed to consume up to 59ml of alcohol per day. The program also encourages the practice of meditation and yoga, as well as flexibility, resistance and aerobic activities.Amoon Ra/Unsplash
Advertising by Metrópoles 3 partner
Healthy food in rustic wooden tray over gray background
The Engine 2 Diet Created to prevent heart disease, diabetes, Alzheimer’s and cancer, it is based on a low carb menu and “plant-heavy”. According to Rip Esselstyn, it is basically a vegan diet with a “twist”: vegetable oils are not included here and the primary objective is not to lose weight, although an increase in muscle mass is common among adherents.iStock
rui-silvestre-D3lKRy7A_FY-unsplash
Mayo Clinic Diet – Published in 2017 by doctors at the Mayo Clinic, one of the most recognized hospitals in the United States, the program is divided into two parts: lose and live. In the first stage, 15 habits are reviewed to ensure that the patient does not give up and fruits and vegetables are released. Then you learn how many calories to eat and where to find them. No food groups are eliminated and everything works in balanceRui Silvestre/Unsplash
Advertising by Metrópoles 4 partner
marine-dumay-kXOPcslsae8-unsplash
Raw Diet It’s not new, since it was created in the 1800s, but the diet includes, as the name says, foods that have not been cooked, processed, irradiated, genetically modified or exposed to pesticides or herbicides: up to 80% of daily consumption must be based on on plants and never be heated above 46 degrees Celsius.Marine Dumay/Unsplash
Food containing magnesium and potassium
Dash Diet – The acronym means, in Portuguese, Methods to Combat Hypertension and focuses not only on reducing the amount of sodium ingested, but on foods rich in protein, fiber, potassium, magnesium and calcium. The diet is 20 years old and is recognized by several scientific publications for its efficiency in reducing blood pressure and controlling weight.iStock
0
2. Do 30 minutes of intense physical activity 4 times a week
The calculation is simple: the ideal is to spend more than you consume. This is the secret of success in any diet, says the nutrologist. “Therefore, to lose more weight in less time, it is essential to have aerobic physical activity combined with the process, which requires commitment and discipline without being radical. Any exaggeration at the time of desperation to lose weight can pose health risks and this hinders any change in habit, ”she concludes.
Read the full story on the portal Health up to datepartner of metropolises.
Get news from metropolises on your Telegram and stay on top of everything! Just access the channel: https://t.me/metropolesurgente.
Have you read all the Health notes and reports today? Click here.