We have thoroughly reviewed dozens of weight control plans diets seeking safer and easier, and our conclusion is always the same: one scheme easier to understand and follow the long term is to fulfill the recommendations of the ” healthy plate “, a scheme designed by experts from Harvard University (USA), which recommends that at least half of the correspondents daily intake of fruits and vegetables, one quarter to another quarter whole grains and high quality protein. This “healthy plate ” says guidelines to help you lead a healthier diet : for example whole grains and legumes are a better choice than white flour present in the processed products , or fish, nuts, chicken or turkey protein foods are healthier than red meat or dairy .
Harvard experts also explain that healthy fats (such as olive oil or fish and nuts) must be present in a healthy diet in adequate amounts .One tip that contradicts the widespread belief that all fats are bad for health and weight control. In fact, new studies indicate that very low-fat diets are associated with “hunger pangs” and are very difficult to maintain.
Clearly, experts point to one of the food groups that influence excess weight today: junk food, which includes snacks, sweets … They are calorie dense foods and low in nutrients that are considered responsible for the current obesity epidemic, especially the increase of cases in adolescents. With all these principles, and taking into account our customs, we have prepared a version of “healthy plate “for you. Discover how it is and enjoy its benefits.
What do I take for breakfast?
The proportions of healthy plate are the same in all meals. But to help you choose, here are some tips. In the fruit section, you can take a bowl of cantaloupe and / or strawberries and / or pineapple or fruit salad. In the hydrate, bread or grains in vegetables, a tomato. As protein boiled egg, turkey breast, cream cheese or salmon and to drink, coffee, tea or infusion. A glass of water with lemon juice will help to rehydrate.
Game proportions
You will, if you follow good guidelines.
The recommended amounts are those that fit in a regular dish, without overflowing (you can only spend with fruits and vegetables). If the proportion of vegetables and fruits, total calories consumed also decreases proportionally. By reducing the consumption of refined carbohydrates and take them, you control your appetite better and will improve intestinal transit. A sufficient intake of lean protein will help you maintain muscle and boost metabolism.
This scheme also allows you to two or three daily snacks ( fruit , vegetables , small amounts of nuts, some low-fat yogurt ) and unlimited amounts of water, tea , herbal teas, vegetable broths degreased , and three cups of coffee or tea day. Lose weight and not go hungry.
Broth of crisis
Put in a pot 1.5 l of water, 4 carrots, and 3 leeks, 1 stalk of celery, 1 onion, 2 tomatoes, a housing chicken and salt. Let boil for 45 minutes over low heat once cool, store in the fridge. Grab a cup (cold or hot) when you are hungry. At fifteen minutes of taking it, you will notice that you have less appetite.
Cheats 100 % effective
These nutrition tips, backed by scientific studies, you will find useful to complete your diet in a healthy and effective:
Use more spices and herbs
Add flavor antioxidants and need less salt as many vegetables as pasta, rice or potatoes when preparing meals with these foods. So get more fiber and the proportion of calories.
Including nuts in salads and desserts they are very satisfying and keep in mind that only three nuts a day or six almonds or hazelnuts are good for your heart.
Remember the foil
An original way to make fruit is wrapped in foil and baked or roasted or stewed. Served with a dollop of melted black chocolate, are exquisite.
Check also fruit salad. So you make sure the five recommended servings.
Do not forget legumes
Plenty of vegetables: onion, leek, tomato, garlic and green pepper. Splash of olive oil and seasoning salt is all they need. If you get a full plate, you can add peeled shrimp, diced chicken, clams or mussels.
Sign up for the beans
Low in fat and highly satisfying, the beans are proven to reduce cholesterol and triglyceride levels and even can help control weight. To prevent gas, is best taken in small quantities and move after eating.
Try not to take any solid food after dinner
For many people, it is the most dangerous, to the point that they can double the calories daily. Drinking a tea after dinner and brushing your teeth prepares the mind to rest. If the temptation is great, eat a bowl of fruit.
Drink green tea or oolong tea
Both contain protein which helps boost your metabolism for a couple of hours. Furthermore, hydrates and detoxify.
Team up with apples
It was found that, taken half an hour before eating, reduce appetite. In addition, an apple a day helps control cholesterol levels.
Never eat in front of the TV or sitting on a couch. People who do tend to eat less healthy and eat many more calories than sitting at a table.
Get up from the table nothing to eat or hang on to the bottle of water if you do it in the company and can not get up.
How should I cook the dishes?
Retrieves the pressure cooker
With it, you can prepare a complete meal in just 10 minutes. For example : take a bit of olive oil , make a remake with an onion , two cloves of garlic, two tomatoes , medium zucchini, two green peppers and carrots ( all finely chopped ) . Add a turkey breast or ground chicken and a cup of brown rice medium. Removes and incorporates four cups of water and let boil 10 minutes. Get a dish for four. Only fail you take a piece or a bowl of fruit.
Turns to steam
This form of cooking allows the fat without the nutrients are not diluted and preserved foods their flavors and aromas. Introduce them in the steamer, scented with herbs, spices, onions, garlic … Encourage them with a bowl of tomato sauce or vinaigrette.
Do not forget the wok
Used for braising, broiling slow … all with very little fat. Some include lid and grill grid and makes a basket for steaming. Maintains whole vegetables and crispy, and the meat and fish with its entire flavor. It is the ideal tool if you have little time.
Think ceramic pans
Allow prepare vegetables, meat, fish, prawns or eggs in minutes. Unlike the nonstick pans made of Teflon, the ceramic not release toxic substances when subjected to high temperatures.
For meals with friends, use your iron. With electric, you do not know how to cook. Arrange slices in a few bowls of vegetables (zucchini, eggplant, peppers, tomatoes …), lean meats sliced thin pieces of fish or seafood skewers. So each diner can go whichever you prefer grilling on the hot plate.
Accompanying these recipes with healthy side dishes (salad, lettuce, tomato, onions …) and bowl of vinaigrette or light sauces for seasoning success is guaranteed best of all, with very few calories and many nutrients.
Use the microwave not only for heating but also for cooking. A tomato, a few slices of zucchini or eggplant, some frozen vegetables … are made in a few minutes in this appliance with just a little oil and some herbs. It is even possible to prepare a zucchini omelet, first in microwave cooking thin slices of zucchini with salt, oil and a little garlic, and vegetables with curdling then beaten eggs into a ceramic pan.
Electrical rod
It is the perfect tool to prepare purees, vegetable sauces, guacamole, hummus, yogurt sauce, and gazpacho and fruit desserts. One idea: beats a bowl of strawberries with a yogurt, a splash of skim milk, a pear and half a banana. Serve cold in crystal glasses and garnish with black chocolate and cinnamon.
Will I be able to maintain weight loss in the long run?
If this is your goal, these three guidelines can help make it happen. Yes, get serious and follow them:
1. Hang in nine weeks. For a change in dietary patterns become habit needs to be maintained over time. According to psychologists, it takes 65 days for a habit to be consolidated. If you remain firm during that period of time, your chances of maintaining weight loss greatly increased.
2. Focus on the now and the present. Having said this, do not look at the final weight, but in your daily goal. Think of today and now. Cheer up with phrases like “today I will eat healthy, well and without hunger “. So, day by day, meal by meal, you will overcome the challenge of changing power.
3. Change your habits healthy habits toxic. Instead of sitting in front of the TV when you get home, call a friend and left for a walk, visit a museum in his free time or go shopping. Or date a long bath, fix nails, order your closet and discard all those useless things that hinder your life.
In other words, looking for stress relief on things other than food sits in front of the television can make you fall into temptation.
Revolutionize your pantry
If you’ve decided to start this regimen, you need to plan a fridge and a freezer that allow you to comply with the principles of healthy plate. You must provide:
Vegetables of all types: fresh, in bags of salad already prepared, frozen, canned in brine, dehydrated…
Fruits
The more colors, the better the different colors (red, orange, purple …) in fruits and vegetables indicate the presence of various protective antioxidants.
Protein-rich foods
Turkey and chicken without skin, lean pork, turkey or chicken breast cooked, fresh seafood and / or frozen; fat dairy…
Carbohydrates rich in fiber
Pulses or cooked in brine (canned), rice and pasta, breads and grains … include fiber which slows down the absorption of carbohydrates and sugar avoids peaks.
Foods rich in healthy oils
Small amounts of extra virgin olive oil and nuts are associated with better health. Oily fish are the best source of omega 3 fats. There are also lean deli products enriched with this fatty acid fish
Aromatic spices
Oregano, basil, thyme … hardly have calories and add flavor and preservatives.
Your healthy dish
Vegetables
The more you take the better. Potatoes are not included in this section, but what are the mushrooms and mushrooms, with very few calories and many protective substances. Remember that at least half the dish of the day should consist of fruits and vegetables. Use for cooking only extra virgin olive oil.
Fruits
Eat them different colors. Soothe your sweet tooth with fewer calories. Also, after eating, move. Try to burn 100 calories a day walking, doing Pilates … Only by doing this; you will lose five kilos a year.
Proteins
Opt for fish and shellfish, skinless chicken or turkey, rabbit and game, vegetables and nuts. The ration is the size of the palm of your hand. And remember: eggs are an excellent source of protein, with only 100 calories per unit. Take them boiled, poached, scrambled or grilled.
Hydrates
Choose grain products (bread, pasta or rice) and limited to the facts most white flours. The daily ration is equivalent to a small bowl. Garnish your dish drinks like water, tea, coffee … or a glass of wine a day. And limited dairy (skimmed always) to two newspapers.
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