- You are in time to join our new challenge! The first day we explain how to increase the amount of ingredients in the #DietSanaWH.
- By the second day of challenge, nutritionists tell us what we need to lose fat and debunk myths about him intermittent fasting, the fiber or the products lights, which will not help you lose weight unless you take this into account.
A new day, a new tip and a healthy menu. It is the dynamic of our September challenge, in which we have proposed to learn to eat well to achieve our goals, either lose weight, gain health, or both. And for this we have the advice of the experts of IND, specialists in personalized nutritional plans for sports performance. This time we are going to talk about something essential, caloric deficit, essential to lose fat.
“Facing a Loss of fat, the solution is not in the type of path, strategy or diet that you choose “, they explain to us.” For example: Does intermittent fasting make you lose weight? Well yes, but only if you can maintain a caloric deficit (spend more calories than you eat). If this doesn’t happen, you won’t lose weight. “
How do you create a caloric deficit?
“The strategies or plans that can be followed to achieve it can be multiple and have to do, on the one hand with what you eat, and on the other with what you spend through your metabolism, activity and training. “As they say: the chickens that come in through the ones that come out.
“The important thing will be to find the strategy or diet suitable for you, depending on your tastes, habits, schedules, time and level for cooking, objectives, training, activity, rest … etc “.
So … do I intermittent fasting or not?
“Well, neither 100% yes, nor 100% no”, the experts answer us. “He intermittent fasting is a strategy that makes it easier to comply with the caloric deficit by reducing the window in which food is ingested. However, scientific evidence has not shown that more fat is lost with fasting than with a normal deficit, so you don’t have to do it if you don’t want to. Whether or not it is interesting to you will depend on your context. “
Should I skip dinner? This way it will be easier to cGet a calorie deficit, right?
“It doesn’t have to. If you want to lose fat we must look at the calories ingested throughout the day, not just at night. In fact, if we train late in the day to High intensity, our dinner may have to be very large to recover everything invested. Or if we go to train or compete first thing in the morning, the same would happen. It depends on the distribution of macronutrients at dinner, it depends a lot on the type and the duration of training that we finish doing or are going to do the next day. “
–
–
Vlad FishmanGetty Images
–
What about the products light? Can you help me?
Nutritionists are clear about it: “Yes, no,” they say. “The label light indicates that a product provides 30% fewer calories than the original product. That is, if something is hypercaloric, it light you can lower it to super calorie. It needs not be healthy absolutely. Therefore it is important to read nutritional labels. For example, a cheese light has a lot of fat, some potato chips light they have a lot more and, in addition, the bad one “.
And the fiber? Nor do you lose weight?
“The fiber it’s super important for the microbiota and to improve intestinal transit. This is one of the reasons why foods are recommended in their whole version, because the whole contains more fiber.
Be careful, whole foods are rich in fiber, but not everything rich in fiber is whole.
“The fiber increases the Feeling full And it helps you take longer to get hungry again. That is, the whole-grain foods o go high fiber products they can make you eat less, but we can’t lose the north. What really matters for slim down is he caloric deficit“.
“In short, there are two fundamental aspects to lose fat: that you ‘spend’ more than you ‘put in’, and that the way you do it can last over time because it adapts to your context. The balance between the two is achieved with science, technology and personalization “.
Healthy recipe:
Chia Seed Pudding with Granola and Blueberries
Calories: 370 | Proteins: 15% | Hydrates: 51% | Fat: 34%
–
–
IND
–
Ingredients:
- 30 g chia seeds
- 200 g skim milk
- 30 g granola
- 30 g of blueberries
preparation:
- Mix the milk with the chia seeds in a glass or bowl and store in the fridge until they are hydrated.
- When they have absorbed most of the milk, add the granola and blueberries.
If you want to get a controlled calorie deficit, maintained and adapted to your situation, go through the IND services with online nutritionist. You can also find them on Instagram: @ind_esp.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io
–
