CONSEJOS ALIMENTARIOS PARA REBAJAR DE PESO

Pasos para Adelgazar en poco tiempo,, practicalos

En ocasiones un individuo mesomorfo sienten que pueden comer lo que quiera sin que esto impacte en su peso, situación que los lleva a abusar de los alimentos chatarras, altos en grasas saturadas, grasas trans, harinas refinadas y azúcares. Así, desarrollan hábitos alimentarios perjudiciales que los pueden llevar a desequilibrios hormonales, tales como hiperinsulinemia y resistencia a la insulina, y aumento de peso. La dieta para mesomorfospara adelgazar consiste en tres puntos centrales:

A global improvement in the quality of food. This involves increasing the intake of fruit, vegetables and vegetables, preferably choosing fresh foods and reducing processed foods, and reducing the consumption of fried foods, cold meats and fast food. Optimal hydration and moderate sodium intake are essential to prevent fluid retention.

A reduction of the percentage represented by the carbohydrates in the daily intake. It is recommended that in a menu for mesomorphs to thin carbohydrates do not constitute more than 25% of the total of the regime. The quality of these macronutrients is important, so refined carbohydrates (white bread, sweet biscuits, water biscuits, common wheat flour, decorticated rice, among others) should be limited to a minimum and opt for whole grains , Whole wheat crackers, brown rice, quinoa, oats, wheat bran and oat bran).

An increase in the consumption of proteins and "good" (cardiosaludables) fats. 50% of the daily calories must be provided by the proteins. Animal proteins such as dairy products (milk, cheese, yoghurt, ricotta), eggs, lean meats (beef, poultry, pork), fish and seafood can be selected; Or vegetable protein sources: tofu, seitan, legumes, quinoa, edamame, seeds and nuts.

A global improvement in the quality of food. This involves increasing the intake of fruit, vegetables and vegetables, preferably choosing fresh foods and reducing processed foods, and reducing the consumption of fried foods, cold meats and fast food. Optimal hydration and moderate sodium intake are essential to prevent fluid retention.

A reduction of the percentage represented by the carbohydrates in the daily intake. It is recommended that in a menu for mesomorphs to thin carbohydrates do not constitute more than 25% of the total of the regime. The quality of these macronutrients is important, so refined carbohydrates (white bread, sweet biscuits, water biscuits, common wheat flour, decorticated rice, among others) should be limited to a minimum and opt for whole grains , Whole wheat crackers, brown rice, quinoa, oats, wheat bran and oat bran).

An increase in the consumption of proteins and "good" (cardiosaludables) fats. 50% of the daily calories must be provided by the proteins. Animal proteins such as dairy products (milk, cheese, yoghurt, ricotta), eggs, lean meats (beef, poultry, pork), fish and seafood can be selected; Or vegetable protein sources: tofu, seitan, legumes, quinoa, edamame, seeds and nuts.

A global improvement in the quality of food. This involves increasing the intake of fruit, vegetables and vegetables, preferably choosing fresh foods and reducing processed foods, and reducing the consumption of fried foods, cold meats and fast food. Optimal hydration and moderate sodium intake are essential to prevent fluid retention.

A reduction of the percentage represented by the carbohydrates in the daily intake. It is recommended that in a menu for mesomorphs to thin carbohydrates do not constitute more than 25% of the total of the regime. The quality of these macronutrients is important, so refined carbohydrates (white bread, sweet biscuits, water biscuits, common wheat flour, decorticated rice, among others) should be limited to a minimum and opt for whole grains , Whole wheat crackers, brown rice, quinoa, oats, wheat bran and oat bran).

An increase in the consumption of proteins and "good" (cardiosaludables) fats. 50% of the daily calories must be provided by the proteins. Animal proteins such as dairy products (milk, cheese, yoghurt, ricotta), eggs, lean meats (beef, poultry, pork), fish and seafood can be selected; Or vegetable protein sources: tofu, seitan, legumes, quinoa, edamame, seeds and nuts.