All you need to know about diets and feeding

diets and feeding


Once you’ve decided it’s time to shed some extra kilos and start taking care of the big question is: how?

The good news is that diets tend to work really if you are willing to commit to it and this newsletter is written to help you get it because we will give you the keys to a healthy diet that allows you to lose weight if you’re looking for or keep it and have more energy.

Let’s start talking about the different types of meals:

Proteins not only help you build muscle but also reduce hunger and raise your metabolism so you burn more fat and help maintain muscle mass so you do not miss what you’ve been building in the gym.

When we talk about protein:

  • Turkey
  • Chicken
  • Lean meat (always trying to eat meat without the skin or fat and red meat if you eat only once a week)
  • Fish
  • Seafood
  • Eggs (remove yolk as it has a lot of fat, or in a tortilla of three bone using an egg yolk and three egg whites)

And for the vegetarian proteins can be found at:

  • Tofu
  • Soy
  • And in some legumes are a number of proteins but not sufficient, so you ought to eat vegetarian tofu and soy.

Carbohydrates give us energy source, they are basically sugar so it is important to distinguish the good from the bad carbohydrates a good rule of thumb is to always go for the integral.

Hydrates quickly (and bad) are:

  • White brea
  • Rice and pasta
  • Refined white sugar
  • Sweets
  • Pastries
  • Etc

These will not fill you up and quickly create a new sense of hunger is not happened to you that you have eaten a bagel in half an hour you hungry again?

Good Carbohydrates:

  • Whole grain bread (look for one that is really not a whole has only a small percentage of wheat flour and the rest is white flour)
  • Rice and pasta
  • Oatmeal flakes
  • Vegetables (broccoli, cauliflower, peppers.)

There are saturated fats (bad fats) and monounsaturated fats (good fats), in a healthy diet most of the fat you need should come from monounsaturated fats.

Fats are necessary to produce energy and are also needed to nourish the cells, but clearly there are good fats that we eat are saturated as related to cardiovascular disease and obesity.

Saturated fats (bad fats)

  • Saturated fats are or can be found at:
  • Butter (so that all the candy made with butter are high in saturated fat)
  • Animal fats (like meat, chicken skin on sausages …)
    Monounsaturated fats (healthy fats)
  • Those that are or can be found at:
  • Olive oil
  • Nuts (plain, without salt or oil)
  • Avocados
  • Oil from nuts)
  • Etc
  • The fats come from fish like salmon omega 3 (these are very healthy and excellent not only for your health but also for your skin and hair).



  • Half cup of rolled oats
  • A yogurt
  • Three-egg omelet (three whites and one yolk)
  • Media wheat toast with olive oil
  • Coffee with semi skimmed milk and saccharin (if you like coffee do not have to remove it from your diet, but do not abuse)

Mid-morning Snack

  • Cup of tea
  • A block
  • A handful of nuts (without salt or oil)


  • Chicken breast baked or grilled (if skinless)
  • Salad greens and aligns several vinaigrette with olive oil to taste
  • Media wheat toast with olive oil and tomato


  • A yogurt and an apple (cut into cubes and you can put in the yogurt to make it richer)


  • A fillet of salmon marinated in olive oil and lemon
  • A grilled pepper
  • An infusion (pennyroyal mint for example)
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