"Garbage day" can lead to weight gain

The beginning of diet is followed by a certain amount of anguish or apprehension. Over the past few years, diets have become synonymous with deprivation and restriction. It is as if suddenly all the favorite foods are exchanged for lettuce. At this moment, all they all want to know is when they can leave the diet and have the day off or "day of trash."

Before talking about the day off you must go into the field to defend the diet. The term diet refers to individual eating habits. Food counseling is not intended to change people's eating habits, but to tailor them according to goals and needs. When a person needs to lose weight their habits should be reviewed and appropriate in order to create a calorie imbalance, ie eat less than they spend. This should not mean giving up your pleasures or starting to eat things you do not like.

Clearly, healthy eating is ruled by a set of elements. Caught up by the adequacy of carbohydrates, our main source of energy is needed at every meal. Choose white meats as the best proteins, but do not rule out red meats. It does not give up lean meats and imposes the importance of fruits, vegetables and vegetables. At no time does he despise the sugar, he preaches for balance. From this knowledge one must mold a food plan that suits individual needs. Nothing imposed, nothing forbidden, everything measured and planned.

Professionals involved in food education know that speech is much simpler than practice. Balancing consumption is much more challenging than running out of food. Portion control depends on mood, requires perception of hunger and satiety, and involves sociocultural habits. Understanding all this complexity creates the need to create methods that help people achieve weight and health goals. One of the most used methods is the definition of specific days for the so-called "diet guide."

It is common to find people who have already made several unsuccessful weight-loss attempts. Most often, they followed restrictive diets that cause rapid initial weight loss, but with immediate recovery. All this history of failure generates insecurity when starting new treatment, especially when the proposal is to eat all the food groups, without restriction of the type of food, but with control of the portions. In this context, defining dietary rules aims to facilitate the initiation of treatment, and gradually generate autonomy in the choices and distribution of foods that are more caloric, erroneously known as wrong or prohibited.

Ideally, food. They are times when the choices are freer, usually foods, which even in small portions, have a higher caloric density, and therefore, should not be consumed in daily life. They can be pasta such as lasagna and pizzas, feijoadas, more elaborate desserts, ice cream and others.

Although released, some care must be taken. The human organism undergoing caloric deprivation tends to facilitate stocks in situations of exaggeration. This means that you need to set one or two meals for those times. The "trash day" story, that is, all free meals compromise the weight loss, and may even cause weight gain. Therefore, the choices may be free, but the portions need to be controlled. It's okay to eat pizza, but do not even think about going over the 3 slices!

Throughout the week, small slips can occur without health risks and without compromising weight. It is important to remember that the concept of good or bad health food only exists in unbalanced diets and when portions are exaggerated. Nutrition science has as main objective to balance the nutrients and to adapt them to the diet, in its most genuine concept for each individual. Eating foods that are not so nutritious but absolutely tasty should be part of everyone's everyday diet. Pleasure with food also participates in the broad and complex understanding of health. Learning how to control portions is indeed a challenge, but perhaps this is the key to achieving ideal weight safely and maintaining it throughout life. Worth the investment!

7 Chicken recipes to please children

When you have children at home, it is often necessary to transform the meal on a different adventure. To help, Seara has separated 7 chicken recipes that will win the taste of her little one: 1. Saltenha integral of Chicken Seara and spinach Whole saltenha of chicken Seara and spinach - Photo: Divulgação / Today has Chicken Nothing like tasty snack to enliven the afternoon of the children.

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Detox Diet Day Menu with Passion Fruit Juice and Arugula

The detox diet proposes a reduction in the number of daily calories and consumption of foods that cleanse the body, such as fruit juices and vegetables. See example of a daily menu of detox diet, with 1,000 calories per day, indicated by nutritionist Clarissa Fujiwara: Breakfast Juice with 1 passion fruit, 2 bouquets of arugula, 1 orange, lemon drops and water with 1 col.

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