FIT360USA: nutrition
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
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

Protein supplements are consumed by the physically active population seeking to increase their muscle mass. Whey protein, BCAAs and Creatine are some of the most in demand
Protein Sports Supplements, Myths and Recommendations
@nicolamcpherson_


The problem is that they are often used without professional supervision. The effectiveness of some of them, as well as the risks at hepatic and renal level are some of the controversies to which health professionals respond.

There are many sports supplements on the market, and their number is growing rapidly. Solid foods, beverages, in concentrates, isolated or hydrolyzed... Each one of them is adapted to the athlete's situation, has a different amino acid profile and is more or less easily digestible.

Most people who take these types of dietary products seek to increase their sports performance.

"What they never think is that if they consume an inadequate product or in inappropriate doses, not only do they not improve their physical work, but it can be dangerous for their health," says Dr. Nieves Palacios, coordinator of the Physical Activity and Sports Working Group of the Spanish Society of Endocrinology and Nutrition (SEEN).

Muscle tissue contains 40% of the body's proteins. There is a mechanism of protein exchange according to which the synthesis from diet proteins and degradation are balanced according to the needs of the moment. After training, the protein expenditure is greater than its production, so following the recommendations of the SEEN, only if the intake is adequate can a protein count be achieved that reverses the situation.

At least 80% of subjects who regularly attend a gym to gain muscle mass have used protein as the most frequent supplement.

Athletes have increased protein requirements, especially at the beginning of the season. According to Dr. Palacios, the recommended consumption of these nutrients is between 1.2-1.5 grams per kilogram of weight per day, compared to 0.8-1 g/kg for people who do not train. "There is no evidence that intakes greater than 3 g/kg of weight and day improve sports performance," says Dr. Palacios.

Protein Sports Supplements, Myths & Recommendations
@nicolamcpherson_


Main sports supplements

Although there are no official statistics, recent studies on adolescents have shown that at least 80% or more of the subjects who regularly attend a gymnasium on a recreational basis with the aim of gaining muscle mass have used or regularly use protein as the most frequent supplement, says Dr. Juan Marcelo, coordinator of the Sports Supplementation area of the Spanish Society of Sports Nutrition (SENuDE).

Branched-chain amino acids are included in the protein category, while more than 70% of the same sample reported systematic use of creatine. The other great supplement is multivitamins.

BCAAs

Branched-chain amino acids (BCAAs, Branched-Chain Amino Acids) are three specific amino acids (leucine, isoleucine and valine) associated with the processes of initiating protein synthesis and increasing muscle mass. "However, a more scientific look reveals that this is not so conclusive," says the sports nutritionist.

Main sports supplements
@nicolamcpherson_

To date there is no evidence that BCAAs actually improve muscle anabolism

According to Dr. Marcelo, it is important to keep in mind that the BCAAs supplement only provides three of the amino acids, so they cannot build the proteins. "Proteins are very complex structures and do not need just three amino acids, but are built by twenty in different ways combined," he says.

The recommendation today to optimize muscle mass gain would be to eat enough high-quality protein, which is naturally included in BCAAs through food, and only when appropriate through supplementation. "To date there is no evidence that BCAAs really improve muscle anabolism," the specialist concludes.

Creatine

Creatine is a nitrogenous compound produced by the body that can be consumed through foods such as red meat or seafood. It is usually ingested as creatine monohydrate. Juan Marcelo points out that several reviews have identified good effectiveness in increasing sports performance with the use of creatine in both isolated and repeated efforts, with the most pronounced effects of less than 30 seconds.

However, the Sports Supplementation coordinator emphasizes that "the benefit of creatine supplementation according to the protocols will depend on whether there was little muscle concentration". The intramuscular creatine gain will be the one that generates the most strength and power in muscle contraction, especially in small segments of time.

Protein Sports Supplements, Myths and Recommendations
@nicolamcpherson_


Effects on health

Like any other factor that we add to our diet and that becomes part of our body, all supplements have physiological effects on the different processes of our body. Dr. Marcelo insists that the consequences can be positive if used well, or negative if professional supervision is not followed.


"Neither BCAAs nor creatine should have any risk to a healthy person's kidney or liver health, as long as they are used in adequate amounts and under professional supervision," says the sports nutritionist.

According to the SENUDE doctor, to date, no studies have shown that high-dose protein intake in healthy individuals over the long term can compromise kidney health.

Interactions with the diet can be positive or negative: positive if they complement it if a proper level of protein intake is not achieved, or negative if they attempt to satisfy a dietary defect but it is not well controlled.

RELATED: How to Make a High Protein Breakfast

Myths and recommendations

There are many myths in the field of sports supplements. Juan Marcelo lists some of them:

"Supplements are independent of diet." Muscle gain cannot be unequivocally achieved with these supplements. According to the sports supplementation specialist, supervised planning of the different factors (diet, physical exercise and rest) is necessary so that the supplements make a small contribution to sports performance.

"This brand is better." Supplements should follow quality controls because they may be contaminated. "A study shows that different supplements of different brands and nature are contaminated to some degree and are therefore a health hazard," says the nutritionist.

"I buy this one because it's cheaper." In relation to the above, the cost difference is related to the purity or concentration of the nutrient. In the case of proteins, the impurities are usually fat, lactose, bioactive compounds such as albumin and globulins, and some allergens. "The greater the amount of these additives, the lower the protein concentration, and the lower the digestibility," says the specialist.

"A friend of mine told me to buy it there." Dr. Marcelo states that "from the Spanish Society of Sports Nutrition we consider it unacceptable that there is no more explicit regulation on the marketing of supplements". The nutritionist calls for it not to be possible for anyone without any health and nutritional knowledge to open a business and sell or even be able to prescribe a supplement to physically active people.

Protein Sports Supplements, Myths and Recommendations

Day by day our body can be filled with toxins from different sources: food, air, chemicals, etc. Taking a week of detox is a good idea.

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


It is normal that, with the current pace of life, the body becomes intoxicated. We may get intoxicated from eating unhealthy foods like junk food. Or by the high consumption of substances such as caffeine, alcohol or tobacco.

But it can also poison the environment. Air pollution, the toxins present in the chemicals we use every day (from cosmetics to beauty products), and in general, the pollutants around us, which can lead to poisoning.

Therefore, it is important from time to time (at least once a year) to perform a complete detoxification of the body. It will make us feel renewed, much healthier and full of energy.

If you follow these steps for a week, you will notice how you renew yourself. If you dare to continue making them longer, you'll see even more amazing changes.

DETOXIFYING FOOD


To begin with, during this week, it completely eliminates the consumption of alcohol, coffee, cigarettes, refined sugars and saturated fats, as they prevent the healing process that we are about to begin.

Then, put these 5 steps into practice:

1. Have breakfast with water and lemon

Fruits such as oranges, lemons and limes help cleanse the body and stimulate enzymatic processes in the digestive tract.

Especially, it is a good idea to drink a glass of warm water with lemon at the beginning of each day. If you don't dare, at least add lots of citrus fruits and their juices to your morning routine.

citrus fruits


2. Eat plenty of fiber

Foods such as brown rice, beets, artichokes, broccoli, and others are high in fiber. Consuming them will help cleanse your stomach and detoxify your body.

3. Drink plenty of water

I'm sure you already know, but in this week of detox you shouldn't forget it for the world: drink two liters of water every day. Having your body hydrated is essential for it to work well.

4. Eat more fruit than usual

Beyond citrus fruits, fruit in general is a perfect food for detoxifying the body. Add fruit to your breakfasts and snacks, replacing refined flours with them.

The change will be radical.

5. Incorporates infusions that take care of the liver

Coffee or alcohol are very unhealthy drinks for our liver. So, to detoxify, you have to eliminate them from your diet for a while.

Green tea, on the other hand, is a great natural medicine for a resentful liver. Try adding it to your diet to take care of and cleanse your liver.


Infusion of Dandelion!

Depurative, natural diuretic. Clean the liver and kidneys. It helps eliminate toxins. It provides a good dose of iron.

Infusion of Dandelion

Ingredients

  • 1 tablespoon of dandelion leaves for each cup of water (fresh or dried)
  • Water, quantity needed

Preparation

  • Wash the dandelion leaves
  • Place in a jar the desired number of cups of water and bring it to a maximum fire
  • When the water starts to boil, add the dandelion leaves
  • Leave on heat for 3 minutes and turn off
  • Cover and let rest 5 minutes, so that the leaves settle in the background
  • Strain the preparation, and if desired, add a few drops of lemon and sweeten with honey or whole-grain sugar
  • It can be hot or cold

You can take this infusion 3 times a day, preferably before meals.


RELATED: Types of Detox Drinks for Effective Cleansing of our System With 2 Simple Recipe

DETOX ROUTINE


In addition to food, it is also important to make changes in our daily routine to detoxify the body.

6. Take a deep breath

Breathing is an automatic process, but becoming aware of it and practicing it correctly is fundamental for the body. The reason is that oxygen is essential for all processes in the body.

Deep breathing allows oxygen to reach every part of the body better, making everything work better.

7. Removes toxins from the skin

Use a natural bristle brush every day to pass it over your skin. That way, you can eliminate toxins through the pores. You can also try foot detox baths.

8. Exercise

Spend one hour a day on the exercise you like best. It will help you eliminate toxins through sweating, and it will also make you feel more vital and energetic. If a yoga routine, even better.

9. Do hydrotherapy

A good idea is to take baths that alternate between hot and cold water. The ratio is: 5 minutes of hot water, and 30 seconds of cold water. After repeating 3 times, take shelter in bed. This technique will cleanse and activate your circulatory system.

Meditate


10. Meditate

Detoxification will not be complete if it is only of the body: for the process to be integral, the mind must be emptied. If you have experience meditating, aim to do so at least ten minutes a day during this week. If you've never done it before, it's the best time to start: search the Internet for mantras or videos and find a perfect one-minute routine for you.

RELATED: 20 Detox Smoothies That Help You Lose Weight and Cleanse Your System

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

Having a marked body is possible if you know how to build muscle mass correctly.
In addition to carrying out a routine that helps you, you need to lean on foods that help you gain muscle.

Nutrition is the fundamental basis that can determine the success or failure of your training routine.

50 Nutrition Tips For Losing Weight and Gaining Muscle


50 Nutrition tips for losing weight and gaining muscle


1. Eat whole, fresh, unprocessed foods.

2. Do not substitute fruit for fruit juices.

3. When you buy your food, read the labels of all processed foods.

4. Never eliminate food groups, carbohydrates, proteins or fats. Loading....

5. Eat slowly and only until you are satisfied.

6. Eat something every 3 to 4 hours.

7. Exercise is key to better managing the food you eat.

8. When you need vitamins, let your first recourse be the fruit bowl.

9. Record the amount of food and learn how to tell if you need to eat more or less.

10. From all that is natural, select a variety of foods. Sponsored Links

11. Remove skin from chicken or turkey before cooking or eating

RELATED: Healthy Snack: Turkey Cilantro Roll Up

12. Eat fish at least twice a week.

13. Buy reduced-fat versions of the dairy products you eat.

14. Replace tea with green tea

15. Apples will protect your health, eat them every day.

16. Do not eat before going to sleep.

17. Bananas strengthen your bones.

18. Broccoli helps against cancer.

19. Carrots are good for the eyes.

20. Breakfast is essential

RELATED: How to Make a High Protein Breakfast

21. Add the vegetable soups before your lunches and dinners.

22. Tomatoes protect the prostate.

Nutrition Tips For Losing Weight and Gaining Muscle


23. Yogurt will protect you from ulcers and help you digest food better.

24. Keep a variety of raw vegetables in your refrigerator to eat at all times.

25. Replace salt with lemon, herbs and spices to flavor.

26. Buy lean cuts of meat.

27. Garlic kills bacteria.

28. Nuts are tremendously nutritious.

29. One orange a day improves your immune system and gives you your daily dose of vitamin C

30. Eat a variety of foods that contain fiber, from the whole to vegetables and fruits.

31. Eat peas, lentils, beans for vegetable protein.

32. When going out to eat, choose the healthiest options.

33. Replace white flour with wholemeal flour.

34. Eat peanut butter, nuts, and avocados as a source of healthy fats.

35. Replace your fried foods with steamed, baked, or grilled foods.

36. Little by little he is planning more and more healthy meals for the week.

37. It eats onion, is cheap and has many health properties.

38. Incorporates oats as a great source of fiber, vitamins and minerals. Sponsored Links

39. Eggs contain a lot of protein and also assist in concentration and memory.

40. Put a pinch of chili in your meals to burn more calories.

41. Indulge yourself once in a while.

42. Buy seasonal meals. Eat less and enjoy more.

43. Eat less and enjoy more.

44. When you don't eat soup, start your meals with a salad.

45. Take care of your water consumption, water eliminates fats and toxins.

46. Serve yourself in the kitchen and do not put the bowl or food bowl on the table.

47. Incorporate mustard seeds into your diet.

48. Ginger is considered universal medicine.

49. Eat seafood.

50. Incorporate all this in little by little and your nutrition will improve.

RELATED: 16 Fat Burning Foods - Eating Your Way To Natural Fat Loss


Having the body you want is possible if you know the right way to build muscle mass.

50 Nutrition Tips For Losing Weight and Gaining Muscle

Carbohydrates in a diet should provide 55 to 65% of total calories, each gram of carbohydrate provides 4 kilo calories. So we can see that the main component in a balanced diet is carbohydrates. Foods that provide carbohydrates are mainly bread, grains, cereals, vegetables and fruits. Milk and milk products are also a source of carbohydrates as well as protein.

Carbohydrates in a Diet, Good or Bad for You


In a 2000-calorie diet, between 900 and 1300 calories must come from carbohydrates. This translates into a daily intake of between 225 and 325 carbohydrates per day.

Carbohydrates are the body's main source of energy. They provide the energy through glucose, which is the final component obtained when the body processes or metabolizes food containing carbohydrates. Glucose is required for the cells to function properly and is used by all internal organs, the brain, the muscles.

Another point to take into account when ingesting carbohydrates, is that after being absorbed and broken down into sugars, (glucose being the final product) when passing into the blood it rises in addition to the level of the same, the hormone that regulates it, the insulin. The glycemic index of foods measures how much blood sugar rises after eating a precise amount of a food, if it is high there is a pronounced rise in glycemia and the hormone insulin. This insulin spike triggers biochemical signals that translate into hunger, which can promote excessive calorie intake and possible weight gain if carbohydrates are ingested in excess, or in presentations that lead to rapid absorption (such as liquids), or in processed form, which eliminates the accompanying fiber and vitamins in their natural (unprocessed) state.

When carbohydrates rich in fibre are ingested, sugars tend to pass more slowly into the blood, so that these peaks flatten out, thus indirectly producing more satiety, which helps to control weight. In addition to having less pronounced peaks of insulin, it is beneficial in patients with diabetes, and helps to prevent it in people who do not suffer from it.

It is important to consume carbohydrates in an integral form, be it bread, cereals, or grains. By consuming the whole or complete form of them, in addition to contributing to a better metabolism, we will be providing the necessary amount of fiber to our body, which allows the digestive system to function properly and helps to control blood cholesterol levels.

Fiber in the diet is the substance from plant cells that cannot be broken down by enzymes in the digestive tract. The recommended amount of fiber is 25 to 30 grams per day, from food and not from supplements. Of this amount, it is recommended that 6 to 8 grams come from soluble fiber (dissolves in water).

Practical recommendations

Grains and cereals

Carbohydrates in a Diet - Cereals


  • As a general rule, include at least one serving of whole grains in each meal.
  • Keep a container of oat bran or wheat germ and sprinkle it over salads, soups, breakfast cereals and yogurt.
  • Use whole wheat flour whenever possible when cooking, baking.
  • Choose whole wheat bread. Look at the bread labels and choose the one with the most fiber per slice.
  • Choose cereals with at least 5 grams of fiber per serving.
  • Have whole wheat crackers on hand for a quick snack
  • Cook with brown or wild rice once white, if it is difficult to change, start by mixing them.

Legumes and beans

Carbohydrates in a Diet - Beans


  • Experiment with international dishes, such as Indian or Middle Eastern dishes that use whole grains and legumes.
  • Add beans, chickpeas, or other varieties of beans to your salads. Each serving of ½ cup provides 7 to 8 grams of fiber.
  • The fruits with the most fiber are apple, orange, tangerine, dog, blueberry, strawberry and raspberry. They have 3 to 4 g of fiber per cup. Raspberry up to 8g.

Fruits and Vegetables

Carbohydrates in a Diet - Fruits and Vegetables


  • Eat at least 5 servings of fruits and vegetables each day. Eat preferably fresh fruit, which has more fiber than canned fruit. And consume the skin of the fruit whenever possible.
  • Eat fresh fruit for dessert.
  • Eat the whole fruit instead of juices, since they do not have fiber, in addition to having a high glycemic index, because the absorption of them is very fast, so that glucose and insulin levels also rise rapidly.
  • Add chopped dried fruits to your cookies, buns, pancakes, or breads before baking. Dried fruits have more fiber than fresh fruits. For example 1 cup of grapes has 1 gram of fiber, but 1 cup of raisins has 7 grams. It should also be noted that dried fruit has many more calories than fresh fruit, so portions should be small if you do not want to gain weight.
  • Add sliced bananas, peaches or other fruits to your wax.
  • Grate carrots on your salads.

Vegetables that provide 3 to 4 grams of fiber per serving are half a cup of peas or cauliflower, 1 cup of carrot, 1 medium sweet potato, or half a cup of pumpkin.

The fruits with the most fiber are apple, orange, tangerine, dog, blueberry, strawberry and raspberry. They have 3 to 4 g of fiber per cup. Raspberry up to 8g.

RELATED: Homemade Low Carb Pancakes Recipe

Carbohydrates in a Diet, Good or Bad for You

Recently the “juice therapy” has gained worldwide popularity when it comes to losing weight and improving health in general.

Cucumber and Apple Juice for Weight Loss


It's a very effective therapy because the juice combine a multitude of vegetables, fruits and spices whose concentration brings a wealth of essential nutrients so our metabolic process unfolds perfectly.

Note that the juices are very beneficial for health but they are not “magic”, which means that they help as support of a diet to burn fat and reduce the size but they do not allow us to lower weight if we do not complement them with a healthy diet and physical activity.

This article will teach you to prepare a green juice based in apple, ginger and cucumber which you can consume daily to boost your metabolism and burn stored fat better.

Discover the green juice that will help you lose weight


The advantage of this juice is that its three main ingredients (apple, ginger and cucumber) are excellent natural antioxidants, as well as provide a rich amount of vitamins and minerals that are required in any nutritional plan to lose weight.

Then we will detail the benefits of each ingredient so you know why you should incorporate this juice to your daily diet.

1. Apple

The apple is one of the foods that doctors recommend consuming daily because of the many benefits that gives to our body. This is because the apple grant us vitamins, minerals and fiber but with a minimum intake of calories and fats.

Besides, apple is an excellent ally to treat digestive problems and to promote the development of the metabolic process due to its high fiber content, which allows the elimination of toxins through the intestinal tract while causing satiety instantly avoiding the intake of calories.

The apple also helps us to reduce levels of bad cholesterol (LDL) in blood and to combat fluid retention, two conditions that often hinder effective weight loss.

2. Cucumber

Cucumber is a very healthy ingredient because it is mainly composed of water, which speeds up the metabolism while providing us a satiety feeling without calories. Note that the cucumber has only 16 calories per 100 grams.

In addition, the cucumber is composed of many elements that are beneficial to lose weight and detoxify the body such as phytonutrients, vitamins, minerals and flavonoids.

3. Ginger

Ginger root has properties that help you lose weight and to keep it for different reasons.

First, ginger gives us instant feeling of satiety which helps us avoid binge that cause weight gain. In addition, this plant favors the production of gastric juices, which strengthen the intestinal muscles and facilitate bowel movement.

Also, ginger reduces inflammation and allows us to assimilate better the glucose, allowing a better functioning of the metabolism. Ginger also promotes the metabolism because it contains shogaol and gingerol, two substances that help our body to reuse energy by the oxidation of fats.

RELATED: 22 Skinny Juices Recipes for Weight Loss Cleanse

Apple, cucumber and ginger juice


The best thing of this juice is that, besides being very beneficial to health, is made with ingredients that are widely available and have a low price.

Ingredients

  • 1 green apple
  • 1 cucumber
  • 1 teaspoon of grated ginger (about 3 grams)
  • 200 ml of water (a glass)

Preparation

  1. Wash, peel and cut the cucumber into pieces
  2. Wash, peel and cut the apple into pieces. Remove the seeds and the heart
  3. Put cucumber, apple, ginger and 200 ml of water in a blender
  4. Mix well to obtain a homogeneous consistency of a juice
  5. Consume while fasting when it is freshly made to maximize its profits

Note that while this juice does not have many contra effects, it is recommended that people with digestive disorders do not consume ginger. So if you suffer from ulcers, gastritis, colitis or Crohn’s disease, do not add the ginger to your preparation.

Incorporate this juice to your daily diet and you’ll see how beneficial it is for your health.

Cucumber, Apple and Ginger Juice for Weight Loss

Cucumber and Apple Juice for Weight Loss

Drinking green smoothies is not only an efficient way to consume fruits and vegetables that you don't normally eat, but it is also a very effective way to lose weight. Green smoothies for weight loss are rich in essential nutrients and fiber that will help reduce your appetite and have the ability to burn fat.

The Best Selection of Healthy Smoothie Recipes for Weight Loss


So if you want to achieve your ideal body through healthy eating, here are the best smoothie recipes for weight loss:

Citrus and Greens Delight Smoothie


One piece of orange is equal to 59 calories. When you think about it, there are more fruits or vegetables that have a lower calorie count than an orange. But what makes it a great ingredient for healthy smoothie recipes for weight loss is its rich fiber content. According to a recent research from Australia, oranges top the list of fruits that are most filling. Add some low-calorie superfoods like leafy greens to the mix and you'll have a delicious glass of a fat-burning smoothie.

Citrus and Greens Delight


What you need:

2 oranges, peeled and seeded

1 small red apple

1 bunch baby spinach, chopped

3 large Romaine lettuce leaves

2 stalks celery

1 cup purified water

Be Berry Fit Smoothie


Like other berries, blueberries are considered to be superfoods. These tiny, delicious fruits are excellent sources of essential vitamins and minerals. They are also rich in powerful antioxidants that help keep the body healthy. 1 serving of blueberries contains 4 grams of fiber which will help you feel full longer and will effectively suppress your appetite. This sweet fruit and vegetable mix is definitely one of the best smoothies for weight loss!

The Best Selection of Healthy Smoothie Recipes for Weight Loss


What you need:

2 cups fresh or frozen blueberries

1 large banana

2 tbsp. hemp seed, hulled

5 leaves kale

2 1/2 cups purified water

Apple-Dandelion Slimmer Smoothie


If you're looking for healthy smoothie recipes for weight loss, you should look for one that uses an apple as an ingredient. Apples are one of the best fruits that aids in weight loss for plenty of reasons. For one, it contains a soluble fiber called pectin which helps block the absorption of bad cholesterol in the body. As a result, fat is utilized in the body instead of being stored. The fiber-rich peel of apples contains ursolic acid which according to a recent study, helps lower the risk of obesity.

Apple Dandelion Slimmer Smoothie


What you need:

2 large apples

1 banana

1 bunch dandelion greens

1 lemon, peeled

2 tsp. flax seeds

4-5 ice cubes

These delicious smoothie recipes for weight loss will not only help you achieve your ideal weight, but will also provide you with essential nutrients that will help maintain your body's health. Drinking green smoothies is definitely the easiest way to lose weight!

Healthy dieting and eating is Donna H.'s passion and it has changed her life. With over a decade of experience and advice from nutritional experts, Donna spends her time writing about what she loves most - nutrition. Her newest book, Fat Burning Smoothies can be purchased on Amazon.com. The book is also available in kindle version.

RELATED: 6 Detox Smoothies Recipes To Cleanse Your System


Article Source: http://EzineArticles.com/expert/Donna_H./1519703

The Best Selection of Healthy Smoothie Recipes for Weight Loss

There are literally hundreds of detox drinks available on the internet and in health-food stores however the vast majority of them have a number of ingredients in common, many of which act as diuretics (to flush out toxins) and laxatives (to flush out toxins in a slightly different way!)

Detox Drinks for Effective Cleansing of our System With 2 Simple Recipes


There are two major types of detox drink though and these are juices and water.

Juices

Pretty much any fruit and vegetable can be made into a detox juice drink with a juicing machine. In this way, your fruit and veg retain much higher quantities of vitamins and antioxidants which in turn benefit you. According to detox experts the best juices for detox purposes include celery, cucumber, carrot, apple, pineapple, lemon and ginger however any drink that you want to try can be tries - experiment is the key.

You should try to buy organic produce fresh from a farm shop or somewhere similar so that you know it has only been picked in the last 24-48 hours. The longer a fruit or vegetable sits on a shelf the more of its vitamin content it losses and the less it will help your detox.

Water

Distilled water or mineral water is essential during a detox program because it is the main flushing-out ingredient. One point though - the water needs to low-aluminum because aluminum is a heavy metal and a toxin in its own right.

It is recommended that you try to drink at least 8 glasses of water a day however you should be careful not to go overboard as it is very easy to upset the body's natural and very delicate water balance.

Here are 2 simple recipes to help you detox:

Start your day with water


One of the best ways to relieve your body from harmful toxins is by drinking plenty of liquids. Start your day with water. Drink 8 - 10 glasses of water to fight dehydration. Water helps the body to get rid of toxins and flushes out extra fat from the body. And you don’t have to always drink plain water. There are many things that you can add, enhancing the taste while retaining the original properties of all. Add cucumber, lemon, grapefruit, mint leaves, kiwi, watermelon, strawberries, apple in plain water. The choice is plenty. Take 2 liters of water and add the chopped fruits in it. Allow the ingredients to sit in the fridge for a couple of hours. Savor this tasteful blend. Fruits contain antioxidants, and anti-aging quality, which flushes out toxins and improves skin health. This delicious twist to water is safe and nutritious, with no extra calories and is a proven metabolism booster.
Detox Water Recipe

Ingredients

1 litre purified water
Half lemon, sliced
Half lime, sliced
Half grapefruit, sliced
1 cup cucumber, sliced & lightly crushed
Handful mint leaves

Method

Mix all of these contents in a large pitcher.
Add ice cubes if desired, or refrigerate for at least 2 hours before drinking.

Caution: Consume it within 24 hours before the ingredients turn soggy and the citrus gives off a strong taste.

Don’t forget dietary fibre


Fibre, an important part of our diet helps in improving bowel movement and eliminating toxins more efficiently. You can incorporate fibre-rich food in your detox plan, like vegetables, fruits, nuts. A diet rich in dietary fiber improves the nutrition absorption of essential vitamins and minerals such as vitamin C. For example, if your want to improve your skin health, adding vitamin C to your diet will help. Vitamin C is an antioxidant that promotes better skin care and dietary fiber increases the nutrient absorption of vitamin C in your body. Here is a recipe that will help you detox while adding the much required dietary fibre to your meals.
Apple and Lettuce Salad with Melon Dressing

Ingredients

1/2 cup apple cubes
1 cup lettuce, torn into pieces
1/2 cup shredded cabbage
1/4 cup thickly grated carrot
1/4 cup thickly grated beetroot
1/4 cup capsicum cubes (red or yellow)
1/2 cup green grapes
1 tsp lemon juice

To Be Blended Together Into A Melon Dressing

1/2 cup muskmelon puree
1/2 tsp roasted and crusted cumin seeds
1/4 cup chopped coriander
Salt and freshly grounded black pepper

Method

Combine all the ingredients along with the dressing in deep bowl and toss well.
Serve immediately.


RELATED: 5 Green Smoothie Recipes for Weight Loss


Detox drinks are as important to a detox regime as the diet itself so find a couple you like and stick to them. You can always try a few more next time you detox.

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Types of Detox Drinks for Effective Cleansing of our System With 2 Simple Recipes