The Hypocaloric Diet: What Is It?

hypocaloric diet meals

The principle of the hypocaloric diet or low-calorie diet is simple: consume fewer calories than you spend. You will need to adapt your diet according to your activities of the day. The hypocaloric diet is not restrictive, that is to say, that one can eat everything, in reasonable proportions of course.

There are many followers of hypocaloric diets, like Tobey Maguire, who has followed a 1200-calorie plan to lose 20 pounds of weight quickly for a role. To lose some pounds, some young mothers have also decided to follow a low-calorie diet after pregnancy.

In addition, according to a recent study on nutrition, the hypocaloric diet is the preferred method of users to lose weight quickly and sustainably.

There are several types of low-calorie diets, such as the Cohen diet, set up by the famous dietitian, and which favors a varied and balanced diet. The Jenny Craig diet is also based on the principles of the low-calorie diet, just like the weight watchers diet.

Other low-calorie diets are much more restrictive, such as the cabbage soup diet which consists of consuming low-calorie soup, combined with 2 or 3 other foods, for 7 days, or the mayo grapefruit diet, whose daily ration for 14 days must not exceed 1000 calories.

Finally, the Montignac diet that reduces the number of calories consumed, would also be inspired by the basic principles of the low-calorie diet.

However, do not confuse low-calorie diet with the “high protein diet, such as the Dukan diet – which emphasizes protein consumption.

To succeed in the low-calorie diet, it will be necessary, as for all other diets, to show willingness and not to skip the period of stabilization, essential for weight loss in the long term.

A low-calorie meal as part of a diet is rather simple because no food is completely forbidden. However, you will first need to define how many calories will contain your low-calorie meal. Everything will, of course, depend on your energy needs. You will need to rely on low-calorie foods, such as fruits and vegetables or cereals.

To lighten your plate as part of a hypocaloric diet, cooking yourself is the ideal. For example, trade white flour for wholemeal flour for a light pizza dough, and prefer grated gruyere to mozzarella. You can lighten your dishes, reducing the fat used. But nothing is forbidden, not even chocolate mousse!

Are You 40 Years Old? Here is How to Lose Weight!

man belly fat

Do you find it hard to lose weight? As you age, the metabolism slows down for every decade that passes, so if your body at rest burned 1,200 calories, after forty it will only consume 140 thousand.

However, according to specialist Pamela Peeke, a professor at the University of Maryland School of Medicine, there is another factor that hinders weight loss for both men and women over 40: the decrease in sex hormones.

The decrease in testosterone in men and estrogen in women stimulates the accumulation of fat cells, which over time can become an aesthetic and health problem.

To prevent it, we present 3 ideal exercises to lose weight if your age is around 40 years:

1. Aerobic activity. It is recommended that you perform at least 30 minutes daily of moderate aerobic exercise, for example, walking, cycling or swimming.

To optimize fat burning, it is important to determine the ideal heart rate when doing your exercise. According to the Mayo Clinic, you can set this frequency by multiplying your maximum heart rate, 220 minus your age, by 55% and 65%. As you perform physical activity, you will have to keep your heart rate between these numbers.

2. Strength training. This contributes to gaining muscle mass, which allows your body to burn calories efficiently even during rest.

Because muscle mass begins to decline after age 25, your body will not burn fat in the same way at age 40. Start with two weight training sessions per week, lasting 30-45 minutes.

3. Training intervals. These rotate cycles of high and low intensity exercises within the same training session; for example, you should use the bike fixed moderately for 5 minutes, raise the speed limit for one minute and then resume the initial speed.

You can alternate your speed this way throughout your workout. You will burn more calories when you exercise more intensely, even if you are not training at the highest levels throughout the session.

Losing weight is very important for the health and image you show to others. However, you should always do it under measures that do not jeopardize your physical and emotional well-being. Remember, the most important thing is you.

Not Eating Enough Calories Puts Your Health at Risk

not eating enough calories

Calories have recently become a benchmark of dietary regimes. Whether it is to make the decision to see what to buy to eat or what foods to ingest or even in the advertising campaigns, where you even get to highlight which drinks to have or not.

With these ideas, it begins to gestate in our head that fewer calories are better for our silhouette. With the calculator, we add and subtract between the calories we eat and those we burn during exercise. What is not clear is what happens inside the body with those calories, or what they serve.

The simple fact of existing consumes calories (energy) because for the systems of the body to perform multiple biochemical processes that consume energy. To know the least amount of calories we should eat, we calculate the basal metabolic rate. This minimum depends on age, height, weight, gender and physical activity.

Therefore, eating below the required minimum puts you to suffer all the functions of the body. Thanks to the research done by the University of Minnesota, we now know the consequences of low-calorie intake.

A low-calorie diet experiment proved dangerous

In the years 1944 and 1945, an experiment was carried out where thirty-six volunteers underwent a diet for six months with only 1,600 calories a day with a physical activity of 35 kilometers of walking a week. The result was that the volunteers reported that they felt apathetic, lacking physical energy, without personal and irritable motivations. They began to lick the dishes, to dilute the potatoes with water and to keep food longer in the mouth with the intention of prolonging the process of eating.

Inside apathy, food became the only source of fascination and motivation: they obsessed kitchen recipes, daydreaming about food, devising plans to steal it, drinking water until they felt full, and increasing their smoking or chewing gum habits. Nothing that was not the food interested them: their personal development paused, they were bored, their sexual desire evaporated. Laughing became difficult and interaction with others was complicated, either because they could not follow a conversation or because they did not fight for anything: at any stimulus their reaction was resignation.

According to specialists, the side effects of consuming fewer calories than your daily routine needs are:

1. Weakness.
2. Fatigue.
3. Cold intolerance.
4. Irregular menstrual periods.
5. Dizziness.
6. Constipation.
7. Swelling of hands and feet.
8. Gallstones.
9. Risk of malnutrition.
10. Gout (drunk to high uric acid).

After six months they restarted a diet where they increased the number of calories consumed. The physical improvement was evident and almost immediate, however, their cognitive functions decreased. The irritability turned into aggression, mood swings were more pronounced and continued to lick the dishes. It was not until nine months after eating an adequate number of calories that social behavior stabilized that the moods were balanced but never returned to eat the same. They had a feeling of hunger, even if they had only a little appetite.

With this research, we can realize how important it is to nourish our organism and that lack of food causes changes in the physical aspect, but also psychological and emotional changes. Calories provide energy and the best source of energy are carbohydrates, so we must make sure we eat enough to function well, feel calm and grow as people and professionally.

There are many miracle diets and recommendations on the Internet, but not all are ideal for all people. Therefore, if you are looking to lose weight or increase volume, perform an exercise, among other goals, it is advisable to consult a nutrition specialist who shares a diet based on our routine, sports goals, desires to go down of weight or achieve the ideal weight.

Diet of 1800 calories: Slimming in 3 days

grilled fish fillet 1800 calorie diet

The diet below is 1800 calories, an ideal diet to reduce some calories, without being a too restrictive diet. For an average person, 1800 calories should be enough to achieve reduced fat without feeling hungry during the day. It is also recommended for diabetics.

This diet is for three days, but it can be done for a week, and then rest two days to resume. It is a healthy diet that will make you lose weight almost without realizing it.

DAY 1

Breakfast:

– Half a cup of cereal (Corn Flakes) by adding a glass of skim milk, sweetened with a teaspoon of honey.
– Half a cup of cooked beans with whole wheat bread
– 1 glass of natural orange juice or a fruit (apple, pear or orange), which can be ingested as part of breakfast or mid-morning.

Lunch:

– Grilled chicken breast accompanied by two slices of whole wheat bread or two tortillas.
– 1 cup noodle soup, no vegetables.
– Glass of orange juice
– 1 natural yogurt (approx. 150 g).

Dinner:

– Egg with ham, using 3 medium egg whites with 3 slices of turkey ham.
– Two slices of whole wheat bread.
– 2 fruits to choose between apples, pears or oranges.

DAY 2

Breakfast:

– A glass of skim milk with two tablespoons of granola, all sweetened with a teaspoon of honey.
– Half a cup of cooked chickpeas with two slices of whole wheat bread
– A glass of orange juice and a cup of watermelon, melon or pineapple, which can be eaten as part of breakfast or mid-morning.

Lunch:

– A fish fillet or steak grilled or roasted with two slices of whole wheat bread or two tortillas.
– Four spoonfuls of cooked white rice.
– 1 cup noodle soup, no vegetables.
– A fruit to choose between apple, pear or orange

Dinner:

– A cup of tuna in water accompanied by five whole saltine crackers.
– Half a cup of cooked spinach.
– A cooked banana.
– 1 natural yogurt (approx. 150 g).

DAY 3

Breakfast:

– A glass of skim milk with a spoonful of cornstarch, all sweetened with a teaspoon of honey.
– Half a cup of cooked beans with two pieces whole-grain bread.
– A glass of orange juice and a cup of watermelon, melon or pineapple, which can be eaten as part of breakfast or mid-morning.

Lunch:

– 6 ounces grilled beef accompanied by two slices of whole wheat bread or two tortillas.
– 2 cups noodle soup with no greens.
– A fruit to choose between apple, pear or orange

Dinner:

– Half chicken breast grilled.
– Two slices of whole wheat bread.
– A cooked banana.
– 1 natural yogurt (approx. 150 g).

Coconut oil, good for cholesterol and arteries

Coconut Oil

Coconut oil is an ingredient widely used in various beauty tips, but its potential goes beyond that. It is delicious and has many properties to take advantage of. Some of them are that it is digestive, satiating and helps the bones. But a new study revealed that with just one tablespoon of coconut oil you can get interesting changes in your health, including promoting weight loss and improving cardiovascular health.

Coconut oil and HDL cholesterol

Extra virgin coconut oil increases good HDL cholesterol, which is responsible for transporting cholesterol from your tissues, blood vessels, and arteries to be metabolized in the liver to finally be eliminated.

Until not long ago coconut oil was considered a bad fat because it contains saturated fatty acids and compared to margarine, which has synthetically produced fatty acids. However, research and its results showed that natural saturated fats are actually beneficial.

Particularly the saturated fatty acid which contains coconut oil is lauric acid, a medium-chain triglyceride. This increases the good cholesterol in the blood and helps to regulate the cholesterol level in general. This is how for a long time coconut oil has stopped being in the sights, to become one of the best anti-cholesterol allies that can have a person.

How to Use Coconut Oil

There are many ways to use coconut oil. One is to use it in place of corn, soybean or olive oil when preparing sauces. It is great for cooking because it has a smoke point higher than these and it resists the heat very well. Anyway, it is always best to consume it raw, as with any type of healthy fat you know.

You can try it mixed with olive as a dressing, also in juices and smoothies to give flavor and sweetness. You can incorporate it into any recipe, stews, pasta, just a matter of trying. You can also consume it just to enjoy its refreshing coconut flavor.

Other healthy oils

Coconut oil is not the only option you have available to combat cholesterol healthily. There are many other oils that can help you in this mission. Do you dare to know these options?

  • Grape oil. An excellent choice, rich and healthy. Do not forget to try it with the salads! It gives a tremendous flavor to meals.
  • Olive oil. Extra virgin olive oil is one of the healthiest things you can use to feed yourself. If you use it raw, much better.
  • Sesame oil. This is a wonderful oil to flavor meals. A few drops will give a tremendous sesame flavor to your meals. It is perfect when used raw.

The Truth about Shrimp and Cholesterol

boiled shrimps

Do you sometimes feel guilty when you have a delicious shrimp dish in front of you? They are full of cholesterol, but the facts reveal something else. Contrary to popular belief, shrimp is almost totally devoid of saturated fats. This seafood has a high cholesterol content, but when you eat it, your blood cholesterol level becomes healthier.

Health Benefits

You can consider shrimp as a healthy food because it is low in fat and calories and high in protein, iron and vitamin B12. It even contains a respectable dose of omega-3 fatty acids.
This makes more sense when the nutrients are calculated gram for gram, as shrimp has more cholesterol than just about every other food, including the fattest meats and dairy products. It is not surprising that people who care about the health of their hearts and arteries tend to avoid them, but this is not necessary.

Do not avoid shrimp because of its cholesterol content

Contrary to popular belief, shrimp is not proscribed for high cholesterol. This requires distinguishing good fats (unsaturated fatty acids) from bad ones (saturated fatty acids), which are responsible for the increase of bad cholesterol in the blood.
Saturated fats are in very small quantities in shrimp, which on the other hand is rich in omega-3, polyunsaturated fatty acids excellent for cardiovascular health. Although shrimp is high in cholesterol, its unsaturated fatty acids tend to increase the good cholesterol in the blood. That balances so!

Shrimp is good for the heart

Thanks to shrimp, you can repel the first signs of age. They make it possible to destroy the free radicals, responsible for tissue aging and which can present a danger at high doses.
Indeed, shrimp contains trace elements with antioxidant virtues, excellent therefore for the heart and the blood circulation: selenium, zinc.

There are many theories about health and cholesterol. It is always reassuring to discover some true facts. If you like shrimp, you should not feel bad when you eat it; the wide range of healthy nutrients it contains actually promote your health.

What is the Mediterranean diet?

mediterranean recipe

If you want a healthier heart, if you want to live a very long time, if you want to lower your cholesterol and lose weight, then you must try to Mediterranean diet. What exactly is the Mediterranean diet and what is so special about it?

The Mediterranean diet has been changing lives for the last decade or more. If you read magazines you are probably thinking that it is a pop-culture type of thing but that is not the truth. The Mediterranean diet, at least the benefits from it, are based on research science. It isn’t about some special location but it is about the health of the people who eat that particular diet. The Mediterranean diet is based mostly on eating fish and vegetables. The fats That are in the diet are mostly plant-based fats. these healthy fats are known to help the body. Also, the type of fish that this diet has produces more healthy cholesterol along with the legumes and nuts that are eaten on this diet.

It is a diet that is known to help control blood sugar, that helps people lose weight, that allows them to lower their cholesterol and lower their blood pressure.

It is a very easy diet to follow that most people won’t have any issues at all And one thing that truly makes it very easy to stick to is that the foods taste really good. So you really can’t beat this diet. It has all these things that produce good health and a food taste really good.

So if you want all of these benefits, learn more about the Mediterranean diet and how it can help you. Learn various recipes that are very tasty and it will help you stick to the diet for a very long time.

What Is Obesity?

what is obesity

Just what is obesity? Being obese is not the same as being fat, or even being overweight. It is possible to have fat stores on a person’s body and not be considered obese, although the technical definition of where obesity starts does vary depending on the specific scale of measurement in question. Even then sometimes, someone might be categorized as ‘obese’ by the numbers, but still be perfectly healthy because their ‘excess’ weight is actually muscle. This happens to professional athletes and bodybuilders a lot, and so causes confusion regarding what should be categorized as obese or obesity.

Obesity, even without clearly defined numerical thresholds, does generally mean that a person has too much fat in or own their body. Becoming obese is something that happens over a long period of time, so it is not like the dreaded Freshman 15 or the five pounds someone might gain on a week-long cruise ship vacation.

It is simply a rolling imbalance between calories taken in and the calories expended by a person’s body. Of course, as with anything health related, it is not simply a matter of these two numbers. Genetics play a part, as does various diagnoses of overeating. High-fat and high-calorie food choices never help, and physical inactivity or a sedentary lifestyle also contribute to the development of obesity.

Obesity is a serious health risk, and this is on top of the immediate consequences of less energy and fewer clothes to fit into. Obesity boosts the risk of conditions like arthritis, heart disease, stroke, and diabetes. It also makes certain cancers more likely.

Fortunately, it does not take much to turn this around, as losing just 5 percent of a person’s total body weight can reduce these risks, as well as provide a little energy and confidence to continue losing more.

Diet Tips To Lower Your Cholesterol

cholesterol-lowering diet foods

Do you want to lower your cholesterol levels? It is a fact that many people have high levels of cholesterol as a result of unhealthy eating habits. This can be a major risk factor for heart disease and strokes if left unchecked. Fortunately, there are changes you can make to turn your diet into a cholesterol-lowering diet that will also improve your overall health. Let’s take a look at some diet tips that can help to keep your blood cholesterol levels out of the high-risk ranges.

The types of fat you consume are the first area to consider and what you should aim to do is to replace saturated fats with unsaturated fats. This can mean reducing foods such as butter, fatty cuts of meat and sausages, full-fat dairy products and cakes and biscuits. The healthy alternatives to these are foods that contain the right types of fat. Oily fish, nuts such as almonds and avocados are good examples that you can eat to replace the foods you want to remove from your daily diet.

There are certain foods that lower cholesterol naturally and these tend to be high fiber foods. These have the added benefit of making you feel full so that you do not have hunger cravings which can result in you resorting to unhealthy snacking throughout the day. The types of high fiber foods that are easy to introduce into your diet include oats, whole grains, nuts, and seeds. If you also eat more fruit and vegetables these are both high in fiber as well as being full of healthy nutrients.

The way you cook your food can also make a big difference. If you switch to vegetable oils or consider cooking methods such as grilling and poaching, you can still enjoy your food and know that it has been prepared in a much more healthy way. This can apply to all types of dishes and by changing the ingredients in dressings, sauces, and spreads, you can reduce the saturated fats that you consume daily. The way you plan your meals can ensure that you are eating more healthily whilst still having plenty of variety in the types of food you eat.

If you replace saturated fats with unsaturated fats in your diet, eat more high fiber foods and change the way you prepare your food, you can keep your cholesterol levels lower.