Prepare the summer operation now

General advice

• Thinking beyond diet: losing weight should never mean having the purpose of following a strict diet for a season and once we have achieved the proposed weight or we have become bored of it, to eat as before. With this we are only favoring a fight year after year with food and our body. In addition, in general, each year that passes costs more to win the battle.
• Change habits: we must consider a permanent modification of our habits, usually both food and sports, in order to slowly establish ourselves at a weight suitable for our health.
• Avoid comparing yourself: we should not compare ourselves with other people, since energy expenditure depends on many factors, weight, age, sex, pace of life, the sport we do, etc. With the intake with which one person loses weight, another can gain weight. Even similar people, with similar habits and following the same eating pattern, can gain or lose weight at different rates.
• Include exercise: if we have become accustomed to consuming an amount of food that is too high for our energy expenditure, we will try to balance the scale little by little. As much as possible we will increase exercise to increase caloric consumption. In addition, regular sports practice contributes to improving the results of weight loss diets and, once the weight is achieved, we must continue with it to maintain the desired weight.

Feeding tips

• Reduce calories and quantities: the main dietary errors that cause a person to have a higher weight than desired are the choice of a diet that is too caloric, when choosing very energetic foods and / or cooking methods, and the consumption of excessive amounts of food. Sometimes both factors coincide. If the problem is the type of food that is chosen, we must take into account which are the most caloric to use only for occasional consumption. These foods include pastry and pastries, sausages and fatty meats, snack products, whole dairy products, etc.
• Light cooking: when what happens is that the food is cooked improperly since caloric preparations are made too often, we must bear in mind that the usual cooking should be the simplest and least caloric such as: steam, papillote, boiled, microwave, oven with little added fat, stir fry, grill, grill, grill. All of them without adding fatty sauces or an excess of seasoning. On the contrary, we must avoid frying, coating, breading, sautéing and using creams or sauces based on whole dairy products or butters or other very fatty foods.
• Satiating foods: we will choose foods that provide us with high levels of satiety but otherwise provide us with few calories, we achieve this with fresh vegetables, both fruits and vegetables and especially with vegetable salads that provide us with a large volume of intake with few calories. Whole foods, bread, rice, pasta, etc., also offer us greater satiety than their refined counterparts. Little by little we must get used to making less abundant intakes, and to cope better we must force ourselves to eat the advisable five meals a day, in this way we never go many hours without eating and we should not eat such copious meals.
• Eating slowly: it is important to spend the necessary time eating, chewing food well and preferably in a relaxed, pleasant and calm environment. In this way we manage to eat food more slowly and generate a feeling of satiety at the right time, not too late when by eating too quickly we have already consumed more than we need.

FLEE FROM THE MIRACLE DIETS

Every year the famous diets appear that offer us benefits with little effort and with short-term results. Undoubtedly, these are miracle diets from which we must flee to preserve our health and that year after year it does not cost us more to maintain ourselves is an adequate weight. We can classify a diet as a miracle diet if it prohibits some food group, has lists of good and bad foods, we identify in them statements that contradict the scientific community such as "avoid fruit", it sells exclusive diet products and so on.

FOODS AUTHORIZED OR TO BE LIMITED

CHOOSE TO MODERATE Vegetables: they mainly provide us with water, vitamins, minerals and fiber. They provide satiety with very few calories.Whole dairy: cream, milk cream, fatty cheeses, milk and whole yogurts… these are products that we should avoid and substitute for skimmed or low-fat ones.Fruit: Source of water, sugars, vitamins, minerals and fiber. They provide a feeling of fullness and, in general, they are not very caloric.Pastries, pastries and cookies: they are rich in fats and sugars, generally very caloric and therefore should be reserved for sporadic special occasions.White and blue fish: fish provides proteins, minerals and, in the case of blue, heart-healthy fatty acids.Sausages and fatty meats: chorizo, salami, mortadella, lamb meat, bacon, etc. All of them unadvisable fatty products.Lean white and red meats: meats also provide proteins and minerals, the lipid profile is not usually as good as fish, so we must choose lean cuts.Refreshing and alcoholic drinks: in one case, sugar and in another, alcohol, and sometimes also sugar, provide us with a fast and almost imperceptible way of consuming large amounts of calories.Shellfish: In general, it is not very caloric, if it is consumed grilled or steamed it can be a good option, also as a source of protein.Fat sauces: bechamel, mayonnaise, carbonara ... dressings based on butter, cream or milk cream are very rich in calories and should be replaced by light dressings, spices, aromatic herbs ...Farinaceous: better whole grains, they will satisfy us more and contain more minerals and vitamins.Snacks: French fries, olives, pork rinds, fried nuts ... They are caloric products and of which it is difficult to consume a small amount. Therefore, we must control its consumption.Skimmed dairy: dairy fats are not advisable so skimmed products are always preferable.

EXAMPLES OF LOW CALORIE MENUS

Breakfast-Coffee with skimmed milk -Wholemeal bread (Ex. About 50g) -Turkey breast (Ex. 2 slices) -A glass of skimmed milk -Sweetened breakfast cereals (eg wheat flakes) -Moderate raisins -Coffee with skim milk -Whole bread (Ex. About 50g) -Individual fresh cheese terrina-A glass of skimmed milk -Non-sugary breakfast cereals (eg puffed rice) -A piece of fruit-Coffee with skim milk -Whole bread (Ex. About 50g) -Cured ham (Ex. 2 slices) -A glass of skimmed milk -Sweetened breakfast cereals (eg wheat flakes) -4 Nuts-Skimmed Yogurt -Muesli unsweetened -Nuts in moderate quantity -One piece of fruit Mid-morning A serving of fruit (eg an apple) A serving of fruit (eg two tangerines) A ​​serving of fruit (eg one or two kiwis) 1 or 2 rolls of cooked ham and low-fat cheese A serving of fruit ( Eg a pear) A portion of fruit (eg a bowl of strawberries) An individual terrine of fresh cheese Lunch-Pasta salad -Lan grilled beef steak with rosemary -A piece of fruit (eg an orange) -steamed vegetables with a medium potato (eg chard or spinach or steamed green beans with a medium potato) -Lean chicken fillet with lemon -A piece of fruit (eg a pear) -Green salad with corn -Grilled salmon with natural tomato -A skimmed dairy-Sauteed vegetables with noodles -Grilled rabbit with garlic and parsley -A piece of fruit (Eg. Two or three plums) -A variety of green salad -Legumes with vegetables and pieces of lean Serrano ham -A piece of fruit (Ex. Two tangerines) -Grilled vegetables (Ex. Artichokes or aubergine or pepper) -Baked turkey thigh with a medium potato -A skimmed dairy-Tomato juice or gazpacho -Rice with seafood -A piece of fruit (Ex. An apple) Snack-A skimmed milk (Ex. -A skimmed yogurt) -4 nuts-A skimmed dairy (Ex. A skimmed yogurt) -4 whole grain sticks-A skimmed dairy (Ex. A skimmed yogurt) -4 almonds-A skimmed dairy (Ex. A skimmed yogurt) -Fresh fruit (Ex. A bowl of strawberries) -A skimmed dairy (Ex. Individual terrine of fresh cheese) -4 nuts-A skimmed dairy (Ex. A skimmed yogurt) 4 hazelnuts-A skimmed dairy (Ex. A skimmed yogurt) -Fresh fruit (Eg a banana) Dinner-A vegetable cream with a grated hard-boiled egg -A skimmed dairy-Green salad (Eg. Canons tomato, carrot and radishes) -Grilled hake with thyme -A skimmed dairy-Vegetable soup with semolina or noodles -French omelette -A piece of fruit (eg an apple) -A large tomato seasoned -Sautéed vegetables with chicken shavings -A skimmed dairy-Grilled vegetables -Grilled sardines -A skimmed dairy-Green salad with nuts and natural tuna -A piece of fruit (eg a pear) -Vegetable broth A toast of whole wheat bread -2 slices of turkey breast -A skimmed dairy

This is a general guideline that must be modified according to personal needs and that shows a reference when preparing our menus. The following tips should be taken into account:

• The portion of rice, pasta and legumes (lentils, beans, chickpeas, peas) is about 80 g raw.
• The portion of meat and fish is considered to be about 150 g.
• In salads and vegetables the quantities are more free but it is advisable to watch with the dressings. The fat of choice must be olive oil, both for cooking and raw, but at a maximum rate of four tablespoons a day.
• These amounts are indicative and will vary depending on the person, physical activity ...

WHAT YOU SHOULD KNOW

• Weight must be lost slowly progressively, acquiring healthy habits that must be maintained forever.
• Losing weight will be less heavy and more effective if we think beyond diet, avoid comparisons, include exercise and change, once and for all, our habits.
• Basic rules of any diet: reduce the amounts of food, consume satisfying foods and cook them simply and with little calories, and eat without haste.