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Slim down while keeping a diary on your diet

Slim down while keeping a diary on your diet

Keeping a diary of the diet, noting everything that is eaten, is more a device that helps in weight reduction. The effectiveness of this technique has been proven by research in the United States. The study found that whoever records the food they eat doubles. "It seems that the simple act of writing down what you eat encourages people to consume fewer calories," Jack Hollis, a researcher at the Kaiser Permanente Center for Health Research, told The Daily Online. Brazil, the technique is also recommended by professionals related to food health. "When we write down what we eat, we pay more attention to our choices, so we can reduce our daily caloric intake," said nutritionist Ligia Henriques.

The lack of a real idea of ​​the total food eaten during the day happens because memory tends to be selective when it comes to small portions. A candy that a colleague offered, a cookie that you chewed while closing a report, and a soda that you took over the course of the afternoon did not usually count for calories ingested.

All of this must be recorded in the diary. As the goal is to correct misconceptions in food and eliminate them in sequence, ideally you should note down in detail what you eat and drink. Annotations should include information on how many times a day you have ingested something, times, quantities and feelings related to each meal (whether you were hungry before or not, whether you ate fast or slow, whether you were alone or accompanied, in a quiet place or full of people, if it was satisfied or too crowded etc). Putting your weight on, not necessarily daily, but from time to time, is also a good outlet to control it. In addition, if you like to write, you can extend the issues to emotional issues, which are almost always related to the success of the schemes.

According to American research, diary does not necessarily need to be done in a notebook. Just recording what you've eaten, be it in a post-it, an email sent to yourself or even in an SMS, may suffice. The essential thing is to be disciplined so as not to forget anything and sincere not to circumvent the rules.

The journalist Andréa Antonacci is an example of who has found an alternative solution. She created a blog, called My Blog Spa, where she went on to report what she was doing to lose weight. So he still met people who were in the same situation and took the strength from there to persist and reach the 65 pounds he intended to reach. The advantage of keeping track of is that eventually you can take it to your nutritionist to analyze. "It's a good tool to guide the patient through the mistakes and the correct answers, I always calculate the record and I suggest replacements," says Ligia.

It is good to remember that monitoring what you eat is not a pre-test -requisite to lose weight and, yes, an instrument. If you can mentally control your eating habits, writing down each item you eat can be an extra nuisance in the sea of ​​concerns that diets inevitably bring.


Color of food delivers its nutrients

Color of food delivers its nutrients

We already know that we should always have a very colorful and well varied food to give our body all the nutrients it needs and thus guarantee many benefits that these foods provide to the prevention of certain diseases. The colors of food vary from purple, through green, to yellow. Each of them indicates a property and, for this reason, all foods, especially fruits, vegetables and vegetables, can not be lacking in the dish.

(Food)

Functional strogonoff of chicken

Functional strogonoff of chicken

I ngredients 250 grams of chicken breast cut into strips Salt from Himalayas to taste Pepper to taste 1 clove garlic, chopped 1 onion, chopped 1 tablespoon of ghee butter (can be substituted with extra virgin olive oil or coconut) 2 chopped seeded tomatoes 2 tablespoons of mustard 3 tablespoons of green banana biomass 1 cup of mineral water 1 cup of odor chopped green How to prepare Start by seasoning chicken with Himalayan salt and black pepper.

(Food)