how to lose weight

How to lose weight?Clara Garrido Soria, Adrián Gómez Arenas y Nerea Vázquez Anido

Nowadays, more woman are worry about their physical appearance and they decide to start a restrictive diet, to lose

weight quickly. People think that it's the best way to achieve an ideal body, but in reality, it's not.

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What’s miracle diets?

“They are those that promise great results in a short time,

meaning, lose a lot weight in a few days”.

They are those that promise great results in a short time , ie , lose a lot of weight in a few days

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Why they aren’t recommended?

High in fats

Low in proteins

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Recommendations for a healthy diet.

Adecuate intake of

macronutrients

Carbohydrates (50-55%)

Proteins (10-15%) Fats (30-35%)

Food and recommended consumption.

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Frecuencia Alimentos

In each main food (Breakfast, lunch and dinner)Bread, pasta, rice, and others 1-2 portions.Oil 1-2 portions.Fruits 1-2 portions (dessert).Vegetables 2 portions.

All days

Dairy products 2 portions.Spices, herb, garlic, onion.Nuts, sedes, Frutos secos, semillas and olives 1-2 portions.Wine 1-2 glasses.

Weekly consumption

Lean meat 2 portions.Fish and shellfish 2 portions.Eggs 2-4 portions.Legumbres 2 portions.Potatoes 3 portions.Red meat less than 2 portions.Processed meat less than 1 portion.Sweets less than 2 portions.