SECOND PART OF HOW TO LOSE 26 POUNDS IN 12 WEEKS

Based diet 1700kcal Duration: 4 weeks

BREAKFAST

(1) 1 cup milk with ½ cup cereal + Omelet 2 eggs and 1 reb turkey ham or 1 reb white cheese + A glass of fresh juice and a small coffee with sugar tsp.

(2) 1 cup milk with ¼ cup muesli +2 turkey ham slices with 2 slices of bread square + A glass of fresh juice and a small coffee with sugar tsp.

(*) Glass of water 15 min before eating and 15 minutes after lunch.

EXAMPLE: choose option 1 for Monday

(1) 1 cup milk with ½ cup cereal + Omelet 2 eggs and 1 reb turkey ham or 1 reb white cheese + A glass of fresh juice and a small coffee with sugar tsp.

(*)Glass of water 15 min before eating and 15 minutes after lunch.

SNACK

(3) 1 banana or 1 apple + 1 bread with fruit (1tsp) and nuts approx. 30grs.

(4) 1 banana or 1 apple +1 bread with peanut butter 1tsp. (*) Glass of water for a snack.

EXAMPLE

(4) 1 banana or 1 apple +1 bread with peanut butter 1tsp.

(*) Glass of water for a snack.

LUNCH

(5) ½ cup tomato salad cucumber and lettuce with dressing of your choice +1 portion of chicken, meat and fish. approx. 100grs (size of palm) + ½ cup mashed potato+ ½ cup gelatin.

(6) ½ cup roasted eggplant or zucchini or steamed vegetables +1 portion of chicken, meat and fish. approx. 100grs (size of palm) + 1 / 3cup of cooked brown or white rice + 2 slices of watermelon chunks or 2 slices of melon.

(7) ½ cup tomato salad cucumber and lettuce with dressing of your choice +1 portion of chicken, meat and fish. approx. 100grs (size of palm) + 1 / 3cup cooked pasta with fresh tomato sauce + 2 slices of watermelon chunks or 2 slices of melon.

(*)Glass of water 15 min before eating and 15 minutes after lunch.

EXAMPLE

(5) ½ cup tomato salad cucumber and lettuce with dressing of your choice +1 portion of chicken, meat and fish. approx. 100grs (size of palm) + ½ cup mashed potato+ ½ cup gelatin.

(*) Glass of water 15 min before eating and 15 minutes after lunch.

SNACK

(8) Yogurt with fruit (yoplait) approx. 150grs or homemade yogurt. (9) Diet cookie or natural valley of fruit and half a glass of milk together with 1 tsp sugar or cocoa powder if desired.

(*) Glass of water for a snack.

(9) Diet cookie or natural valley of fruit and half a glass of milk together with 1 tsp sugar or cocoa powder if desired.

(*) Glass of water for a snack.

EXAMPLE

(8) Yogurt with fruit (Yoplait) approx. 150grs or homemade yogurt.

(*) Glass of water for a snack.

DINNER

(9) ½ cup vegetable or steamed vegetables +1 portion of grilled steak or fish or chicken + ½ cup pineapple pieces.

(10) ½ avocado dressing +1 with its respective portion of grilled steak or fish or chicken + ½ cup pineapple pieces.

(*) Glass of water 15 min before eating and 15 minutes after lunch.

EXAMPLE

(9) ½ cup vegetable or steamed vegetables +1 portion of grilled steak or fish or chicken + ½ cup pineapple pieces.

(*) Glass of water 15 min before eating and 15 minutes after lunch.

BENEFITS OF WATER PINEAPPLE !!RECIPE!!

Pineapple water purifier is an excellent aid in the process of kidney stones or kidney stones with dissolution of the calculations and also helps to lose excess body fluid in which our cells are in hypertonic condition and pass a isotonic or normal state of our water drinking pineapple. It is palatable and easy to do and best of all it helps to remove excess water and body fat and toxins from our body.

RECIPE

Boil the pineapple shells previously well washed for 30 min. Adding 1 teaspoon of cinnamon.
Strain the boiled pineapple and let stand until it becomes room temperature if you want to sweeten with a teaspoon of sugar portion of a glass of water to pineapple to take, then refrigerate in the fridge.

10 STEPS TO LOSE WEIGHT

1- Do 5 meals a day :5 meals a day doing regulate our blood glucose and avoid anxiety.

2- Take 2 to 3 liters of water daily: with that we treat our body maintain a good moisture and eliminating toxic substances from the body.

3-Minimum 8 hours sleep per day:with that guarantee a good rest of our body and allows us to get up the next day full of energy and skipping a meal.

4-Exercising regularly: regular exercise helps us improve our cardiovascular capacity to burn calories and tone our muscles.

5-Combine foods: eat foods from the three macronutrients carbohydrate, protein and fat in a proportion of 50% carbohydrate, 20-25% protein and 20-25% fat and 5-10% sugar remaining.

6-Don´t take coke: refreshments us win plenty of empty calories because it has a lot of sugar and lead to problems such as diabetes.

7-Do not eat large amounts of sweets or cakes or snacks: you can eat rations chords if you like cakes or snacks provided you have a good meal plan.

8-Do not eat fast food sites:these sites produce trans fat-rich foods as well as rich in sugar and calories that make us fat and suffer from many health problems.

9-Eating a day a week the dish that you like:can not be removed to eat something that causes you once a week it will also help our body to lose weight because as we have a meal plan our metabolism is speeding up and breaks down the nutrients in a better way.And most important, carrying a meal plan we can see our tastes occasionally and not be hungry on a diet.

10-Set a goal in the short medium and long term: with that we will remain focused on our fight to lose weight steadily and increasing our desire to move forward.

Is a change to your physical and emotional well-being but especially for your health.

Masternutrition

Carbohydrates & You, Part 2, Advanced Nutrition

Second video about carbohydrates and how they consume without gaining weight.
Enjoy and learn!!

Why I keep losing weight?

Why a person tends to drop almost all the weight in the first week of a diet to lose weight?

If we start with a diet that has a significant caloric deficit for example 1000kcal/day almost 4 days descend 500grs body fat. However, the weight loss will be faster during the first few days, possibly from 4lbs to 5lbs. But it happens that most of that weight we have lost due to a decrease in carbohydrates and lower body water reserves. As we are in a hypocaloric diet that is low in calories the body take the reserves to meet nutritional needs. These reserves consist of both fat and carbohydrates. About 70% of the weight loss during the first days of a hypocaloric diet is due to a decrease in body water. About 25% comes from body fat reserves and 5% of tissue protein. As the body uses protein for energy, the excess nitrogen excreted and this needs to increase water production as very low calorie diet (calorie) can lead to a significant loss of muscle tissue as balanced diets with reduced 500kcal/day preserved body protein help you lose weight properly. When we follow a reduced calorie diet or low calorie and see who got off a significant number of weight in the range of 4lbs to 5lbs per day in our first week is not because we lost body fat or lean mass (muscle) but there a change in body water (decrease) that accompanies the loss of body protein and carbohydrates.

Solution:Follow our advice and meal plans do not follow low-calorie diets that claim very quick weight loss, because they are in addition to diets that are dangerous. when we get back to eating normally regain lost weight or twice.

Carbohydrates & You, Part 1, Advanced Nutrition Lecture

We present the first video of a collection to understand the macro-and micronutrients to speed them up in the process of understanding of nutrition.

LOSE 26 POUNDS OR MORE IN 12 WEEKS

Lose weight in a controlled manner, quickly and without starving and most importantly not to recover those pounds back anymore ... This first edition will get a 12 weeks to lose over 26pounds. The meal plan you can follow both men and women aged 15 years is an easy plan to follow and perform. Nothing shakes no single supplements only with healthy food.





2000kcal based diet / day Duration: 2 weeks

Our first meal plan is based on a diet of 2000kcal/day composed of three main meals and 2 snacks that prepare the body to increase our metabolic rate so we guarantee a better absorption of nutrients, better digestion and balance our blood sugar (sugar) from the blood to prevent variations in the concentration of glucose (called binge eating, or appear to be biting when you have low glucose).

BREAKFAST 6 a.m. to 9 a.m.

(1) 1glass of skim milk + 30 g of cereal (corn flakes type) + a omelet made of 2 eggs + a slice of turkey ham +1 white cheese slice toasted bread accompanied by 2 + natural juice or a fruit your choice + 1 small coffee with 1 teaspoon of sugar.
(2) 1 glass of skim milk with cocoa powder 1teaspoon+ a sandwich composed of 2 square slices of bread + 2 slices of ham or turkey 2 white cheese slice +natural juice or fruit of your choice + 1 small coffee with 1 teaspoon of sugar.
(*) A glass of water before and a glass of water after eating.

EXAMPLE

MONDAY :(1) 1glass of skim milk + 30 g of cereal (corn flakes type) + a omelet made of 2 eggs + a slice of turkey ham +1 white cheese slice toasted bread accompanied by 2 + natural juice or a fruit your choice + 1 small coffee with 1 teaspoon of sugar.
(*) A glass of water before and a glass of water after eating.

SNACK -10 a.m. to 11 a.m

(3) 1 cookie natural valley or any kind of granola bar k + 1 apple or 1 pear or 1 peach.
(4) 2 crackers with 1 teaspoon of fruit spread.
(*) A glass of water between meals.

EXAMPLE

MONDAY:(3) 1 cookie natural valley or any kind of granola bar k + 1 apple or 1 pear or 1 peach.
(*) A glass of water between meals.


LUNCH 12PM-2PM


(5) rice 1 / 3 cup cooked (brown or white rice) + 1 chicken breast, grilled (the size is like a box of playing cards or a bit bigger) + tomato salad (1 tomato) cucumber ( 2 cucumbers) and lettuce + dressing or 1 tsp olive oil salt to taste +1 + piece of fruit or natural juice without sugar.
(6) pasta 1 / 3 cup cooked (any type of pasta) with tomato sauce + 1 filet of fish baked or grilled (the size is like a box of playing cards or a bit bigger) + steamed vegetables dressed with your choice tsp olive oil and salt to taste +1 piece of fruit or natural juice without sugar.
(7) 1 cup of vegetable soup+ 1 beef steak grilled (the size is like a box of playing cards or a bit bigger) served with baked potatoes ½ cup or ½ cup mashed potatoes with 1 teaspoon of butter together with a piece of carrot salad, cabbage with a teaspoon of mayonnaise +1 piece of fruit or natural juice without sugar.
(*) A glass of water before and a glass of water after eating.

EXAMPLE
MONDAY:(6) pasta 1 / 3 cup cooked (any type of pasta) with tomato sauce + 1 filet of fish baked or grilled (the size is like a box of playing cards or a bit bigger) + steamed vegetables dressed with your choice tsp olive oil and salt to taste +1 piece of fruit or natural juice without sugar.
(*) A glass of water before and a glass of water after eating.

SNACK 3PM-5PM

(8) ½ cup fruit jelly and a small coffee.
(9) 1 fruit yogurt with 30 grams of corn flakes without sugar.
(*) A glass of water between meals.

EXAMPLE

MONDAY:(8) ½ cup fruit jelly and a small coffee.
(*) A glass of water between meals.


DINNER 7PM-9PM

(10) Tuna salad (a can or natural medium to olive oil) with chopped onion (1 onion) diced tomato (1 tomato) and lettuce to taste (kind of lettuce you prefer) dressing of your choice (not mayonnaise). Served with 2 slices of bread + 3 slices of pineapple.
(11) Avocado Salad (1 / 2 avocado) and palmetto or tomato (1 tomato or 1 palm of your choice) with grilled steak or ground beef (100 gr) served with 2 slices whole grain bread + 2 slices or chunks of melon.
(*) A glass of water before and a glass of water after eating.


EXAMPLE

MONDAY:
(10) Tuna salad (a can or natural medium to olive oil) with chopped onion (1 onion) diced tomato (1 tomato) and lettuce to taste (kind of lettuce you prefer) dressing of your choice (not mayonnaise). Served with 2 slices of bread + 3 slices of pineapple.
(*) A glass of water before and a glass of water after eating.

TO PREPARE THE MENU IS ONLY CHOOSE 1 OF THE OPTIONS GIVEN AND THE OPTION (*) IS OBLIGATORY FOR EVERY MEAL.

I hope that is your profit

Master nutrition.