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Butter it and you'll think you're eating real bread! This keto bread is crispy on the outside and soft on the inside. You already know what to do with the bread. You can taste it warm and fresh from the oven or freeze it and toast it to perfection.

Keto Bread Recipe


Ingredients

  • 300 ml (150 g) almonds flour
  • 5 tbsp (40 g) powdered psyllium husks
  • 2 tsp. baking powder
  • 1 tsp. sea salt
  • 2 tsp. apple vinegar
  • 225 ml boiling water
  • 3 egg whites
  • 2 tbsp (20 g) sesame seeds (optional)


Instructions

Preheat oven to 350°F (175°C). Mix dry ingredients in a bowl.

Bring the water to a boil and add it, along with the vinegar and egg whites, to the bowl, mixing it all with a hand blender for about 30 seconds. Do not stir the dough too much: the consistency should resemble moulding paste.

Moisten your hands and assemble 4 or 8 pieces of bread with the dough. You can also assemble the bread for use on hot dogs or hamburgers. Place on a greased baking sheet.

Bake on a bottom rack in the oven for 50-60 minutes, depending on the size of the bread. They will be ready when you hear a hollow sound by tapping the base with your finger.

Serve with butter and ingredients of your choice. Store in the refrigerator or freezer.

Troubleshooting

Do your breads take on a medium purple color? This can happen with some psyllium peel marks. Try another brand.

Keto Almond Flour Bread Recipe

Keto Almond Flour Bread Recipe

When you think of a low-carb diet, you immediately imagine that you will never again have a delicious American pancakes for breakfast.

Entering a low-carb diet does not mean depriving yourself of the foods you like, but rather learning to cook based on the new diet you are adopting.

Low Carb American Pancakes Peanut Butter Recipe


This recipe is made with peanut butter, so if I'm sure you're going to love it.

Ingredients


  • 4 tbsp. Whole Cream
  • 4 tbsp. Flaxseed Flour
  • 2 eggs 
  • 2 tbsp. peanut butter
  • 2 tablespoons of Maple Syrup
  • 1/2 tsp. baking soda
  • 1 tsp. butter

Toppings:

  • 2 tsp Strawberry Jam WITHOUT SUGAR


The Preparation

1. Mix 2 tablespoons of peanut butter, 2 tablespoons of maple syrup and 2 tablespoons of eggs.

2. Start beating it, until the peanut butter is completely dissolved, finally add the 4 tablespoons of whole cream.

3. Add 4 tablespoons of flaxseed flour and 1/2 tablespoon of baking soda.

4. Cover the frying pan with butter and a medium-high flame. Once the pan is hot, add the mixture to make the American pancakes,

Once small dots form at the top, we turn it over and serve it.

5. Finally we serve all the American pancakes.


SEE ALSO: Keto-Friendly Pizza Crust Recipe


I hope you enjoy this recipe, it is quite rich and helps us meet our goals of eating a ketogenic or low-carb diet.

Low-Carb Keto American Pancakes Peanut Butter Recipe

Low-Carb Keto American Pancakes Peanut Butter Recipe

You will be surprised to find that this diet, despite its low calorie value, is not a starvation diet. It is designed so that people who usually have a low calorie ration, as a result of their morphology or eating habits, may lose weight.

1200 Calorie Diet Plan Menu (Weekly Menu)

 This type of diet is very restrictive and should not be chosen lightly, as it runs the risk of not satisfying all the nutritional needs of your body. That's why you should first calculate your basal metabolic rate and then choose your diet without excessively cutting calories.

Keep in mind that a diet should never have fewer calories than your basal metabolism.

After making the calculations, if it is within the recommended values, then go ahead!

This diet of 1200 calories per day is varied and includes all kinds of foods, but obviously containing so few calories the amount of food is not excessively generous, although you will not necessarily go hungry.

1200 CALORIE DIET PLAN, MENU FOR DAY 1



Breakfast: Coffee with milk, juice, toast with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Butter (10 gr.)
  • Jam (with sugar) (20 gr.)


Breakfast should cover at least 20 % of calorie requirements. Have a cup of coffee with skimmed milk, a fruit juice and prepare yourself a toast of bread with butter and jam.

Mid-morning: Yogurt.


  • Skimmed yogurt (125 ml.)


Tip: Milk can be replaced by dairy products. For example, 250 g milk = 2
yogurts = 50 g ball cheese = 125 g cottage cheese.

Lunch: Macaroni with the four cheeses and fried egg with ratatouille.


  • Macaroni with 4 cheeses (60 gr.)
  • Ratatouille (150 gr.)
  • Egg (50 gr.)
  • Bread (30 gr.)


Like all pasta, macaroni have a high carbohydrate content. Prepare a bechamel sauce to which Parmesan cheese, Gouda, Emmental and Roquefort must be added. Put macaroni cooked in a baking dish, add the bechamel sauce and put them to gratin; garnish them with chopped parsley. Take a fried egg with ratatouille as a second course.

Snack: Fruit


  • Bread (30 gr.)
  • Apple (200 gr.)


Remember that foods of vegetable origin, such as fruits and vegetables, must be very well represented in a balanced diet, as just over half of the total. of the energy of the diet, has to be provided by these foods.

Dinner: Vegetables, fish and fruit.


  • Spinach (100 gr.)
  • Boiled potato (60 gr.)
  • Cooked fish (80 gr.)
  • Pear (150 gr.)
  • Bread (30 gr.)


Fish is a food equivalent to meat that is very easily digested. Its value and the satiety it produces to those who consume it is related to its fat content.

Prepare the cooked fish with sliced potatoes, garlic, onion and parsley. Sauteed spinach with oil and garlic. For dessert a pear.


1200 CALORIE DIET PLAN, MENU FOR DAY 2


Breakfast: Milk with cereals and juice.


  • Uht skimmed milk (160 ml.)
  • Breakfast cereals (rich in fiber) (40 gr.)
  • Orange (juice) (200 ml.)


In fruit juices, although a component of great interest is eliminated: the fiber (contained in the skin and pulp), we still maintain their nutritional values, they are also very pleasant and easy to take.

Mid-morning: Fruit.


  • Tangerine (90 gr.)


Fruits for their composition in nutrients (carbohydrates, vitamins, minerals, water and fiber) are especially recommended.

Lunch: Soup and fish. A yogurt.


  • Vegetable soup (200 gr.)
  • Turbot in the oven (70 gr.)
  • Potato (80 gr.)
  • Bread (30 gr.)
  • Skimmed yogurt (125 ml.)


Vegetable soup is a dish that offers a good supply of carbohydrates, vitamins, minerals and fiber. Prepare a vegetable soup and a baked turbot (with onion, parsley, butter, breadcrumbs and wine). You can add a potato to the stew. For dessert yogurt.

Snack: Fruit.


  • Apple (200 gr.)


Dinner: Chard with potatoes and tuna cannelloni. Fruit.


  • Chard (150 gr.)
  • Boiled potato (80 gr.)
  • Cannelloni with tuna (100 gr.)
  • Kiwi (80 gr.)
  • Bread (30 gr.)


Cannelloni are always liked by everyone. It is also an interesting dish due to its contribution to carbohydrates, proteins and calcium (when accompanied by bechamel and cheese).

Prepare tuna cannelloni. Once cooked the chard and potatoes season them with oil and lemon or vinegar. For dessert kiwis.

1200 CALORIE DIET PLAN, MENU FOR DAY 3


Breakfast: Milk and toast with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Jam (with sugar) (20 gr.)
  • Butter (10 gr.)


Drink a glass of coffee with skimmed milk and a slice of bread with butter and jam.

Mid-morning: Fruit


  • Orange (200 gr.)


Eating at mid-morning is an energy supplement to be able to perform well until mealtime is healthy, but should not be excessive.

Take an orange at mid-morning.

Lunch: Green beans with boiled potatoes and sea bream. A yogurt.


  • Green bean (160 gr.)
  • Sea bream (100 gr.)
  • Boiled potato (80 gr.)
  • Skimmed yogurt (125 ml.)
  • Bread (30 gr.)


The green beans with potatoes are a vegetable dish with a good supply of carbohydrates, vitamins and fiber. Once cooked, line them with oil and lemon. Cook the fish on the back (grilled with garlic and chili peppers). For dessert a yogurt.

Snack: Fruit


  • Pear (150 gr.)


The snack, like the mid-morning snack, should be an energy intake, appropriate to the age and activity level and objectives of each person.

Dinner: Cream of zucchini and spaghetti with clams. Fruit.


  • Cream of zucchini (200 gr.)
  • Spaghetti with clams (80 gr.)
  • Melon (200 gr.)
  • Bread (30 gr.)


The pastas allow multiple preparations, as a base for a dish provide carbohydrates of slow absorption, calcium and vitamins of the B group.

1200 CALORIE DIET PLAN, MENU FOR DAY 4


Breakfast: Infusion, juice, cheese, toast and jam.


  • Bread (30 gr.)
  • Burgos cheese (30 gr.)
  • Marmalade (with sugar) (20 gr.)
  • Orange (juice) (200 ml.)


Tip: It is estimated that a varied diet can provide approximately 1 - 1.5 liters of water; the rest should come from other beverages.

Mid-morning: Fruit


  • Orange (200 gr.)


It is important to take into account the fiber found, both in the skin and in the pulp of fruits, as it facilitates intestinal transit and delay the absorption of sugars.

Lunch: Lentils and sole with steamed potato. A yogurt.


  • Stewed lentils (200 gr.)
  • Sole (100 gr.)
  • Boiled potato (80 gr.)
  • Skimmed yogurt (125 ml.)
  • Bread (30 gr.)


Stewed lentils are a rich dish of legumes, which will provide us with proteins of vegetable origin and a high content of iron and calcium. For the second course, have a grilled sole with a steamed potato. For dessert a yogurt.

Snack: Fruit.


  • Pear (150 gr.)


In the fruits, the distinctive characteristics of this group of foods are the contribution of water, vitamins, minerals and fiber.

Dinner: Vegetables and asparagus scrambled eggs.


  • Broccoli (100 gr.)
  • Fresh green asparagus (80 gr.)
  • Egg (50 gr.)
  • Bread (40 gr.)
  • Peach (150 gr.)


SEE ALSO: How to Perform a Complete Body Detoxification Step by Step in 7 Days

1200 CALORIE DIET PLAN, MENU FOR DAY 5


Breakfast: Milk and toast with jam and cheese.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Burgos cheese (30 gr.)
  • Jam (with sugar) (20 gr.)


The absence of breakfast or an insufficient breakfast conditions a low yield.

Mid-morning: Fruit


  • Apple (200 gr.)


The ripening process converts the starch from the vegetables into simple sugars. This way the ripe fruits will always be more digestive.

Lunch: Garlic mushrooms and tuna Marmitako. Fruit.


  • Mushrooms with garlic (80 gr.)
  • Marmitako of bonito (150 gr.)
  • Banana (200 gr.)
  • Bread (30 gr.)


The Marmitako, although little known in some regions, is very interesting for its contribution in animal protein and some vegetable, iodine, vitamins and carbohydrates complex or slow absorption.

Snack: Skimmed milk.


  • Uht skimmed milk (160 ml.)


The composition of milk, rich in protein of very good quality, calcium, vitamin A and complex B, makes it especially interesting in the growing season, and in special physiopathological situations (pregnancy and lactation).

Dinner: Vegetable stew and hake with potato. Fruit.


  • Vegetable stew (150 gr.)
  • Boiled potato (50 gr.)
  • Fresh hake (100 gr.)
  • Bread (30 gr.)
  • Mandarin (90 gr.)


Hake is a food that always feels good, has a good content of protein and calcium.

1200 CALORIE DIET PLAN, MENU FOR DAY 6


Breakfast: Coffee with milk and bread with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Butter (10 gr.)
  • Jam (with sugar) (20 gr.)


Mid-morning: Fruit.


  • Orange (200 gr.)


Remember that within the amount of fruit we should take throughout the day, is that at least one of them is a citrus fruit.

Lunch: Paella and mixed salad. Fruit.


  • Homemade Paella (150 gr.)
  • Mixed salad (160 gr.)
  • Banana (200 gr.)
  • Bread (40 gr.)


Paella is an example of nutritional balance. It presents products of animal and vegetal origin that allow to obtain proteins of high value, vitamins, mineral salts, carbohydrates, etc...

It is a basic dish in itself, accompanied only by a varied salad and a fruit, which will provide an excellent menu.

Snack: Yogurt.


  • Fruit yogurt (skimmed) (125 ml.)


Dairy products have the advantage of presenting calcium in absorption conditions far superior to other foods.

Dinner: Cauliflower cooked with potato and monkfish in green sauce. Fruit.


  • Cauliflower (100 gr.)
  • Boiled potato (80 gr.)
  • Monkfish (80 gr.)
  • Kiwi (80 gr.)
  • Bread (30 gr.)


The Mediterranean diet is suitable for the prevention of cardiovascular diseases.

1200 CALORIE DIET PLAN, MENU FOR DAY 7


Breakfast: Milk and toast with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Butter (10 gr.)
  • Jam (without sugar) (20 gr.)


The milk can be whole or skim because its calcium content is the same (but its calories are not).

Mid-morning: Fruit


  • Pear (150 gr.)


Lunch: Artichokes and squid with white rice. Fruit.


  • Artichoke (200 gr.)
  • Squid in ink with white rice (70 gr.)
  • Mandarin (90 gr.)
  • Bread (40 gr.)


The squid is a fish without bones. Squid has a high protein content, also provide calcium. Rice, like pasta, is a very good source of interesting carbohydrates.


SEE ALSO: Carbohydrates in a Diet, Good or Bad for You


Snack: Yogurt


  • Skimmed yogurt (125 ml.)


Dinner: Grilled vegetables and sardines with tomato. Fruit.


  • Stuffed aubergines (150 gr.)
  • Sardines (100 gr.)
  • Tomato (100 gr.)
  • Peach (150 gr.)
  • Bread (40 gr.)


The sardine is an oily fish with a good supply of calcium, phosphorus, vitamins and magnesium.

1200 Calorie Diet Plan Menu (Weekly Menu)

You've probably heard about the powerful effect lemon and ginger - both together and separately - would have on weight loss. And indeed this is possible, but as long as you maintain a healthy diet and strive to exercise since miracle diets do not exist. Considering the above, if you supplement your diet along with these two super foods, you can accelerate and contribute in a greater way to weight loss.

Lemon Ginger Recipes for Weight Loss - 5 Ways To Lose Weight Just With Lemon and Ginger


Benefits of Lemon

  • Diuretic (fights fluid retention)
  • Rich in vitamin C (protects our immune system)
  • Antioxidant (delays premature aging of cells)
  • Detoxifier (purifies our organism)
Lemon is an authentic natural diuretic, which makes us eliminate toxins (all those wastes that harm our body) not only through the digestive system but also through the bladder and kidneys, increasing urine. Its acids favor digestion, making the stomach believe that it is gastric juice, absorbing and decomposing food faster.

Benefits of Ginger

  • Antioxidant
  • Anti-inflammatory (fights inflammatory diseases)
  • Reduces cholesterol (prevents cardiovascular disease)
  • Facilitates digestion (improves metabolism, acts on flatulence, gastritis, gastric ulcers, diarrhea, etc.)
  • Natural analgesic
Ginger has been a medicinal root par excellence since ancient times. Thanks to its multiple benefits, it is used especially to burn abdominal fat and obtain a flat stomach. This since it is considered a thermogenic food, its consumption accelerates the functioning of metabolism and thus increases the burning of calories and the elimination of fat.

5 Ways to Lose Weight with Lemon Ginger


Lemon Ginger Drink

Lemon ginger drink for weightloss

A classic of the diets you probably already knew. It allows us to burn fat, improve digestion, avoid fluid retention and reduce inflammation. We can for example obtain the juice of two lemons, for later, to take it to slow fire in company of a few cuttings of root of ginger. Once it has reached boiling point, lower the heat and add one litre of water and two pieces of lemon peel. If you take it to a bottle it will be perfect to drink before your main meals throughout the day. It is very effective for losing weight, but remember, it is essential to have a proper diet.

Warm water with lemon


Drinking warm water with lemon in the morning can do a lot for your health. It's an ideal way to detoxify your body, get vitamin C, antioxidants and burn fat. Drinking this juice slightly warm and slowly will increase body heat, activating a very appropriate thermogenesis in our body to burn fat. This drink will also allow you to reduce inflammation, relieve possible stomach pains, reduce constipation ... It is very appropriate and healthy.


Tea with lemon, mint and grapefruit

Tea with lemon, mint and grapefruit

 


Very easy to perform and very effective as well. You can take it twice a day. To make it, you only have to obtain the juice of one lemon and half a grapefruit. Then, we mix it all and take it to a teapot with a glass of hot water. Here we will add a piece of the lemon rind and two mint leaves. When it has reached boiling point, lower the heat to allow it to rest. You can accompany it with a spoonful of honey. You'll love it.

RELATED: Lose Up To 10 Pounds In One Week With Egg Grapefruit Diet

Green tea with ginger

Green Tea with Lemon and Ginger for Weight Loss

 


This antioxidant-rich infusion is perfect for mid-afternoon drinking. You also know the virtues of green tea to lose weight. They call it the tea of the 1001 properties, and it is known that it acts very well on our fats helping them not to accumulate excessively, to reduce cholesterol and also to improve our digestions. Combined with the root of ginger, it rises as a magnificent remedy to take care of our health and improve our line. Enjoy it.

Lemon juice - red pepper and honey


Have you ever heard of this simple but effective fat-burning remedy? It is ideal. It is a cleansing diet that through this slightly spicy drink, what we get is to accelerate the metabolism and burn fat. it would be very appropriate to follow it for about ten days. It would be about drinking three glasses a day of this remedy: breakfast, before your lunch and before your dinner. The first thing would be to obtain the juice of a lemon, then take it to slow fire and put a pinch of red pepper and a teaspoon of honey. Finally, add three glasses of water and let it rest. This drink is what you will drink throughout the day. It feels good and is effective for losing weight.

And you, which will you start consuming today to lose weight?

5 Ways To Lose Weight Just With Lemon and Ginger

To lose 10 pounds in 2 weeks is necessary to increase the consumption of fiber, fruits, vegetables and whole grain foods such as rice, flour and wholemeal pasta, avoiding the consumption of industrialized foods rich in fat such as frozen food, bacon, sausage and crackers.

Diet to Lose 10 Pounds in 2 Weeks


Losing 10 pounds in 2 weeks is easy and can be healthy if it is done with a balanced diet and physical activity, at least 5 times a week such as walking, cycling or swimming.

What you can eat in this diet

The foods allowed in the diet to lose 10 pounds are fruits and vegetables in general, preferably raw, whole foods, seeds, milk and skimmed derivatives and low-fat meats, remembering to consume fish at least twice a week.

The foods allowed in the diet to lose 10 pounds


In addition to this, some tips are important to prepare the dish and get it right in the diet menu as:

  • Eat 3 to 4 fruits a day, not exceeding that limit;
  • Place half of the plate with vegetables at lunch and dinner or eat them before the main meal;
  • Choose between brown rice, brown pasta, sweet potato as a source of carbohydrates for the meal, not placing more than one of these on the plate;
  • Choose among beans, corn, peas, chickpeas, soy and lentils as a source of vegetable protein and place just 1 tablespoon of one of these on the plate;
  • Remove all fat from meats before eating, including fish and chicken skin.
In addition to this, it is important to eat at least 5 meals a day and should prefer the consumption of fresh fruit rather than juice, unless the juice is detox with vegetables in the recipes, as these are richer in fiber. See some recipes in: 22 Detox Juices to slim and cleanse the body.

What you can't eat in this diet

Foods that should be avoided are those rich in salt, sugar, white wheat flour and fat, with the following foods being on the prohibited list:

  • Sugar: sugar, sweets, desserts, cakes, chocolate;
  • Salt: salt, soy sauce, Worcestershire sauce, cubes of meat and vegetable broth, meat tenderizer, envelope soups;
  • White wheat flour: breads, cakes, tartlets, bechamel white sauces, breaded;
  • Fats: fried foods, red meats, bacon, sausage, salami, mortadella, ham, red meats rich in fat, whole milk and yellow cheeses such as cheddar;
  • Industrialized products: stuffed cookies, snacks, frozen ready meals, pizza, lasagna, soft drinks and pasteurized juices.

Natural herbs and condiments such as onion, garlic, rosemary, parsley, thyme, basil and oregano can be used to substitute salt in food preparation, as they add flavor to foods and do not cause fluid retention in the body.

Diuretic teas to deflate the belly

In addition to food, investment should be made in the consumption of diuretic and metabolism-increasing teas such as green tea, matcha tea, hibiscus tea (hibiscus flower) and ginger tea with pineapple. To have the desired effect you should drink 3 to 4 cups a day, without adding sugar.

It is also important to drink at least 1.5 L of liquids a day, preferably between diuretic teas and water, to combat fluid retention and improve bowel function.

Menu to lose 10 pounds in 2 weeks

The table below shows a sample menu of 3 days of diet to lose weight 5 kg in 2 weeks. After these 3 days you can make your own menu, always remembering the tips above.

Menu to lose 10 pounds in 2 weeks


In addition to a healthy diet and regular physical activity, you can also consume thermogenic foods to accelerate weight loss such as: cinnamon, ginger, red pepper, coffee, green tea, apple vinegar, cold water.

Diet to Lose 10 Pounds in 2 Weeks (includes sample menu)

Is it hard to practice outdoor sports in cold temperatures? Is it better to postpone our training for another time? One of the characteristics of the human body is that it is equally prepared to train with both high and low temperatures, although doing so at both extremes always poses a health risk. "With lower degrees the body must generate heat to prevent our body temperature drops, which means a greater flow of blood to the skin and a greater loss of energy".

What Happens to Your Body When You Train in Cold Weather


So how does the body raise the temperature? If the thermostat is responsible for keeping our house at a good temperature in our home, the equivalent in our organism is the hypothalamus, a region of the brain that is in charge of different bodily functions including evaluating the temperature of neurons and receiving this information from all areas of the body. If the hypothalamus detects that the temperature is low, it activates the appropriate mechanisms to increase it, an action that is replicated when we perform sports in cold outdoor areas:

  • Muscle contraction: the decrease of the degrees in the thermometer causes involuntary muscle contractions that increase muscle tone. These contractions consume energy that is transformed into heat.
  • Vasoconstriction: this mechanism narrows blood vessels (reducing their diameter) and increases resistance to the passage of blood to the body surface. This prevents heat loss.
  • Goose bumps: this common term we use to refer to piloerection is another of the resources used by the human body to maintain heat: the hair of the skin is lifted, the layer of air is trapped under the hair and prevents heat loss.
  • The metabolism is set in motion: finally, the production of different hormones in the thyroid glands is stimulated and increased, the hormone THR and TSH (the latter in the pituitary gland) are elevated and as a consequence the rest of the body's cells produce heat.
Cold weather training

How and when to train?

To begin with, Rodriguez reminds us that daylight hours are always the best for training, especially during the first hours until 12:00 in the morning.

Regarding the duration of physical exercise, he points out that it will be given by the usual practice. "As a general rule, whether indoor or outdoor, with cold or heat, I find the best ratio benefits / training time in no more than 1 hour. The key to training will be found in the intensity and not so much in high durations," he specifies.

In addition, the expert places special emphasis on choosing the right equipment to be used and opting for breathable garments that will improve the regulation of body heat. "You have to be very generous in sheltering the most distal points: hands, feet and head, and not in sweatshirts, double mesh, etc. We must bear in mind that the cold we feel as soon as we go out is going to be very different from the cold we feel after only 5 minutes of training, so excess clothing can be very uncomfortable", he adds.

Having these points clear, the director of Health Zagros Sports La Moraleja recommends that when choosing the activities opt for continuous exercises and / or with medium / high intensity. "If you like to do outdoor training with flexions, squats, burpees, etc., I would always choose to do it on circuits, as we must avoid high rest times", he advises.



What not to do when you train in cold weather

One of the most common mistakes when practicing sports in winter and outdoors is related to warming up. On the one hand, the lack of it can cause muscular injuries; on the other hand, when we go outside and face the cold we warm up too intensely to get warm earlier. "This is going to cause more oxygen debt and it is going to weigh down the whole training. Cold training does not change the general prescriptions of our warm-up," explains the specialist.

In addition to the absence of warm-up, another cause of injury can be the excess recovery time that causes some degree of temperature loss to our muscles. "We must understand that if the muscle temperature drops, its viscosity is also reduced, so its contractility will be compromised. That is why we stress the importance of shortening rest times.

Finally, not covering the extremities well (especially if there is poor peripheral circulation) can contribute to the appearance of chilblains. Rodriguez's solution is to wear gloves, a panty or a hat, which will never bother us when it comes to training.

So how can we practice sports in cold weather without compromising our health? Once we are well wrapped up and have warmed up, we have to start progressively the first days of intense cold (below 4ºC) and increase the duration little by little during the first week.

"If you've never done sports, it's best to start with indoor sports in winter. It's too much stress for the first time, but you should never postpone or not do a workout because it's cold!

What Happens to Your Body When You Train in Cold Weather

There is an effective way to put an end to this disease that 98% of women suffer regardless of their weight.

If there is anything that bothers, disturbs and depresses women is the appearance of cellulite, however there is an effective way to end it.

How To Get Rid of Cellulite - Habits That Will Reduce Cellulite


It is said to affect about 98% of girls and tends to concentrate on the thighs, buttocks and the outer face of the arms. It is important to note that their appearance has nothing to do with weight, can suffer thin women. Although many doubt that it can be eliminated, there is an effective way to eliminate it.

According to what was explained to Time magazine by Dr. David Goldberg, a specialist in dermatology, although it is visible on the surface, cellulite is a condition that originates in the subcutaneous tissue, which makes its treatment difficult.

No one knows precisely what causes cellulite, but it is clearly related to the presence of estrogen (female hormones) in the skin

However, not everything is lost, as adopting some habits is the effective way to end cellulite, you must pay attention to nutrition and know some specific exercises that will attack the orange peel globally and with quite effective results.

FOOD RICH IN COLLAGEN AND SELENIUM


Remember that we are what we eat and although cellulite does not usually discriminate and attacks all women (according to one study only 2% are saved) in those who are kept at an ideal weight their appearance in less visible. In fact, some nutrition experts agree that processed foods such as those sold in vending machines, carbonated drinks or refined flour should be out of the diet completely!

It is advisable to opt for more natural foods and cook, as far as possible, at home. Meats such as chicken, heavy or eggs contain collagen that strengthens the skin, and turmeric that due to its powerful anti-inflammatory action, or selenium, present in nuts and known to improve the appearance of the skin.

MORE WATER, LESS SALT


Drinking plenty of water is essential, but while excess salt boosts the retention of liquids, which often aggravates orange peel skin. Drinking enough water benefits its drainage. In fact, experts recommend taking 5 grams of salt each day, the equivalent of one teaspoon.

To reduce the amount of salt you consume, it is best to forget about processed foods because they usually include high levels of salt. On the other hand the consumption of water, contrary to the case of salt, should be increased to 2 liters daily. Anti-cellulite drinks such as water with lemon or tea will help you reach that figure.

DO SOME PHYSICAL ACTIVITY


According to the advice of Gemi Osorio, fitness technician and trainer of O2 Wellness Center, doing sport is beneficial in general, but if you know specific disciplines and especially effective to combat cellulite, the effect will be much better.

If you want to reduce orange peel skin you have to combine toning exercises with other aerobics. Strength and cardio go hand in hand. Do strength training with little recovery and finish with a cardio workout. Your calorie expenditure will skyrocket.

How To Get Rid of Cellulite


ANTI-INFLAMMATORY HABITS


Laura Parada, a nutritionist at Slow Life House, explained that adopting small habits in your daily life can reduce the appearance of orange peel skin. They are as simple as choosing comfortable clothes instead of tight ones, stretching your legs from time to time if you have to sit all day or forget about the elevator to replace it with the stairs. All this will improve the blood circulation, something fundamental to improve the problem.

As far as coffee is concerned, although caffeine is an ingredient widely used in anti-cellulite creams, when ingested it does not achieve the same effect, so it is advisable to limit its consumption or replace it with green tea or kombucha.

ANTI-CELLULITE RITUAL AT NIGHT


Nutritionist Laura Parada also recommends that draining self-massages every night will help improve the problem. Contrary to popular belief, hand movements should be made in the opposite direction to blood circulation (i.e. from bottom to top) to eliminate fluid retention.

This routine will help you to strengthen the lightness of your legs, the most common place where cellulite accumulates. On the other hand, Clarins Laboratories advises you to sit on a flat surface with your legs stretched out and start from your ankles to your hips. Finally, bend your knees with your ankles crossed and make gentle pressure with your fingertips following the same route as before.

How To Get Rid of Cellulite - Habits That Will Reduce Cellulite

Even knowing that a diet low in fiber puts the curves at risk, few people reach the minimum daily dose of 25 grams recommended by the Ministry of Health. This was shown by a recent survey conducted by the Institute Lindberg International with 500 Brazilians from different regions of the country. And you, do you consume enough of these substances to better control hunger and get rid of fats? To know, answer these three questions: you leave the table satisfied, but soon you feel hungry again? Turns and moves your bowels get lazy? Does your body retain fluid easily? If you answered yes to any of them, it is a sign that you, like most Brazilians, need to put on the plate more greens, vegetables, whole grains and other fiber-rich foods. They guarantee more voluminous and less calorific meals, avoiding extra pounds without great sacrifices at the table.

Lose 6 Pounds in 15 Days With The Fiber Diet


But this is only the beginning: fibers can help you in many ways to achieve a leaner body. "They make the body work better as a whole and, consequently, stop accumulating excesses in the waist," says Andrea Santa Rosa Garcia, a nutritionist from Rio that instructed Juliana Paes to exchange the white rice for the integral, as well as add other grains ( lentils, chickpeas) and cereals (quinoa, oat bran) in the diet to dry the last few kilograms left over from pregnancy.

At the request of FIT 360 USA, Andrea elaborated the following menu - she suggests balanced meals with all the important nutrients to the organism, which includes ideal doses of fiber. But to get the expected result, also capriche in the water (drink at least 2 liters per day). "The consumption of liquids is important to hydrate the fibers. Otherwise, they increase the production of gases and dry the intestine, compromising the weight loss. "

Lean and healthy


Fibers help you lose and maintain weight, as well as bring other health benefits. Several studies associate the adequate consumption of these substances with the reduction of risks of chronic diseases, among them cardiovascular, diabetes and some types of cancer. Because they are found in in natura foods (cereals, fruits, vegetables, and vegetables), fiber consumption also enriches food with phytochemicals, components that also maintain disease and premature aging at a distance. Even so, it is not good to abuse. "In excess, the fibers impair the absorption of vitamins and minerals," warns Andrea. However, in the right measure, you only have good reasons to bet on these friendly substances.

How To Lose 6 Pounds in 15 Days With The Fiber Diet


More volume, fewer calories


Rich in vegetables, legumes, grains and whole grains, this 1200 calorie menu ensures a good dose of fiber. So you lose fat without starving yourself. Combine the meals as you prefer and load the fiber mix into a pot to add to meals made outside the home.

Breakfast

Option 1: 1 cup (200 ml) milled rice milk with 1 cabbage. (dessert) of cocoa powder + 1/2 papaya with 1 cabbage. (soup) of fiber mix
Option 2: Functional shake (1/2 cups) of red fruits (strawberry, blackberry, blueberry, raspberry) beaten with 1 tablespoon chia seed (or fiber mix) and 1 cup (200 ml ) + omelette (1 yolk + 2 egg whites) with tomatoes and herbs (oregano, parsley, thyme)
Option 3: Detox juice (1 slice of pineapple beaten with 1 leaf of cauliflower, 1 tablespoon of flaked quinoa (or fiber mix), 1 green apple with peel and 1/2 cup (100 ml ) of water) + 1 tapioca with 1 egg scrambled

Morning snack

Option 1: 1 cup (200 ml) coconut water + 4 raw almonds
Option 2: such (1/2 cup (100 ml) of unsweetened whole grape juice with 2/3 cup (150 ml) of green tea)
Option 3: 1 xíc. of green tea + 1 col. (soup) of sunflower seed without salt

Lunch

Option 1: salad of green leaves (arugula, lettuce, watercress) at will with 1 cabbage. (soup) cubed pineapple, 1 col. (soup) of fiber mix + 2 col. (soup) with lentils + 1 fillet of fish (trout or salmon) roasted with passion fruit sauce
Option 2: lettuce, cucumber and tomato salad at will with 4 boiled quail eggs + 1 full pasta noodle with tomato sauce and basil
Option 3: salad with green leaves at will with 1 cabbage. (soup) of fiber mix + 2 col. (or mashed potato) + 1 medium broiled chicken fillet with 1 strand of olive oil (rosemary, sage, oregano).

Afternoon snack

Option 1: 1 cup. (tea) fruit salad with fiber mix or mix of nuts (1 chestnut, 3 cashew nuts and 2 chopped walnuts)
Option 2: 1 cup. of green tea with lemon + 1 tapioca with 1 cabbage. (tea) fruit jelly
Option 3: 1 pot of skimmed natural yogurt with 1 cabbage. (soup) of granola (or fiber mix)

Dinner

Option 1: whole salad: lettuce at will, 1/2 can of light tuna, 1 cup. (tea) cooked whole pasta, 1/2 chopped tomatoes, 1 cabbage. (soup) corn, 1 col. (soup) of grated carrot and chopped parsley (season with 1 strand of olive oil, apple cider vinegar and salt)
Option 2: salad of green leaves (lettuce, arugula, watercress) with peach palm and cherry tomato at will + omelette with mozzarella (1 egg yolk + 3 egg whites + 1 medium ball of buffalo mozzarella)
Option 3: salad of green leaves (lettuce, arugula, watercress, chicory, spinach, endive, mint, basil) at will, 1/2 cucumber slices, 1 col. (soup) of grated carrot and 1 col. (or alfalfa) + salmon carpaccio (2 large slices) with 1 slice of whole-grain bread (season with 1 strand of olive oil and oregano)

Supper

Option 1: 1 cup. of hibiscus tea + 1 baked apple with 1 cabbage. (tea) of honey and cinnamon
Option 2: 1 seed bar (sesame, flaxseed)
Option 3: 1 cup. (tea) beaten rice milk with 1 cabbage. (dessert) of cocoa powder

Lose 6 Pounds in 15 Days With The Fiber Diet