Tag Archives: Calories
Do you want to start the gym this week?
The training period should be used by athletes, and the not so athletes as well, to get a perfect nutritional status that would respond to competition smoothly, and in the case of a mere mortal, like us, the coming and going the gym and all that entails start training.
You must know the importance of good glycogen store and stay hydrated, since without an adequate muscle energy reserve, you can’t train to develop your full potential.
Are you thinking in going to the Gym? Want to know how to lose fat and be well?
MORE CONVENIENT FOOD:
What an athlete or someone who wants to start training needs is a diet rich incarbohydrates or sugars, predominantly starchy foods, raw, rich in complex sugars, which also constitute a major source of vitamins and minerals and you get a decrease in the total intake of fats and proteins.
You should reduce refined sugar: cakes, cookies, candy … as they provide a large number of calories and fat. You should not starve because your mood will be stronger than the training.
What really matters is the amount of carbohydrates in the diet.
Foods rich in carbohydrates:
- Grains: Rice …
- Flour and derivatives: bread, pasta …
- Dried fruits: figs, chestnuts …
- Fresh fruit
- Legumes: lentils, chickpeas
- Fresh or frozen vegetables: beans, peas, lentils … (especially of a root)
- It has been shown that the ideal is to consume about 500 g per day (or 8 to 10 g per kiloof body weight) carbohydrate, but this presents problems: In a normal diet eaten about 3000 Kcal of carbohydrates 300g therefore can reach 500 g with only slightly increase its consumption.
Nowadays it’s recommended that carbohydrates involve 55-60% of the value
total energy, so it’s not a problem eating to be athletically fit or to be healthy (except low-calorie diets).
Protein should be 10-15% of daily calories but there are differences in the recommendation, but as long as you feel good and give you energy you can do it.
If you are a vegetarian you should eat your vegetables, grains and vitamins and amino acids in different ways.
1. Olives are prohibited in diets to lose weight.
No, Contrary to what is thought olives can be used as equivalent. For example, instead ofthe salad in a teaspoon of oil (equivalent to 10 grams and 100 calories) can eat 18olives. Even for those who want to limit salt intake, there are low-sodium olives.
2. Eating carrots improves vision.
Yes, Carrot, along with leafy greens, squash and peaches are rich in vitamin A. And today it is known that vitamin A deficiency produces less light vision (nyctalopia).
3. An apple a day keeps the doctor away.
Yes, because it lowers blood cholesterol levels and provides potassium, vitamins C andE. It also increases the body’s defenses.
4. You have to drink at least 2 liters of water per day.
Yes, it is fundamental. When the proportion of water in the body improves the functioningof the kidneys and increases the capacity of detoxification and defense.
5. Pepper is better than salt.
While it doesn’t increase blood pressure, because of its high irritant property is not recommended for people with gastric, hemorrhoidal or when you have diverticula in the intestines.
6. Tea and mate are digestive.
It has not been demonstrated. Yes, there are some herbal teas (infusions) that aid in digestion.
7. Taking vitamin C at night can cause insomnia.
False. Vitamin C is an antioxidant, promotes wound healing and is useful in the treatment of respiratory infections. It does not present any side effects associated with insomnia.
8. Bananas makes you fat.
Is relative: a small banana (100 grams) has the same calories as an apple of 150 grams.
9. Coffee keeps you awake at night.
Yes, because it has caffeine, a substance that is stimulating alkaloid. A good solution to avoid sleepless nights is to drink decaffeinated coffee that only supplies 3 mg of caffeine per cup against 75 to 150 mg per cup of regular coffee.
10. After lunch we have to wait two hours before entering the water.
Depends on what you have eaten. If you ate a sandwich or fruit nothing is not going to happen, but if it was a succulent roast with salad and dessert, the digestive process is altered. May result from simple indigestion to a major upheaval with loss of consciousness.
If you enjoy a Pizza as much as I do ,try to have a healthier option. Try to order it with just one kind of cheese and a lot of veggies.
Don’t ask for four cheese or extra pepperoni.
Make your own Pizza with whole wheat Pita bread. It’s healthier and delicious and you can add everything you want as long as you have only one heavy ingredient.
And if you are going out these weekend here is a list of calories ,so you can know what you are ordering.
1 slice of calabresa: 412 kcal
1 slice 4 chesses: 432 kcal
1 slice mozarellabúfalowith sun dried tomatoes and arúgula: 286 kcal
1 slice mozarella with mushrooms : 249 kcal