Dieting is a very sacrificed routine and requires methodical and constant. Any carelessness can ruin the effort made for months. To lose weight, it is essential restrict calorie intake. If, in addition, a routine of sports activity (at least 150 minutes a week), the effects will be faster and more visible. Nor should we forget the enough water intake (at least eight glasses of water a day) and sleep enough hours. The lack of sleep influences the metabolism because it influences the leptin (stimulates appetite) and ghrelin (reduces it). When we don’t get enough rest, Leptin levels decrease and Ghrelin levels increase, making people who don’t get enough sleep prone to being overweight or obese.
Another problem with diets is finding attractive and varied menus that do not make them fall into monotony. The important thing is to eat a balanced and varied diet. It is not enough to have the same lunch or dinner every day (salad triumphs in this regard), because in addition to making us tired, it does not provide all the necessary nutrients. Dieting does not mean giving up the consumption of other foods. So, It is advisable to eat three servings of fish a week, one of legumes and not stop eating meat, lean, yes. Vegetables must be present in all meals and you must take five pieces of fruit a day.
As all this is difficult to comply with, there are certain recipes that allow you to take several of these foods together and in a healthy way. An example of this are the shakes, very appetizing now that the temperatures have risen and that help to lose weight and are healthy. If a few weeks ago we reported on the simple detox smoothie by Karlos Arguiñano, today we remember another smoothie from the Basque chef, which provides energy, nutrients, minerals, vitamins and fiber, which helps to lose weight, fights aging and prevents us from eating between meals.
To make it, we need two kiwis, a banana, two Granny Smith apples, a lemon, a tablespoon of honey (preferably natural and some mint leaves. The apple has about around 100 calories that come from the natural sugars of the fruit such as fructose. The apple provides fiber and antioxidants such as flavonoids and vitamin C, which help protect cells against aging. These antioxidants, improve brain function and reduce the risk of neurodegenerative diseases. Besides, the vitamin C in apples helps produce collagen, which can improve skin health and reduce the signs of aging. They also help lower cholesterol and prevent heart disease.
He Kiwifor its part, has about 50 calories (Also mostly from fructose and glucose. Like the apple, it is rich in vitamin C, which helps boost the immune system and protects against disease. It is an excellent source of fiber, vitamin K, and potassium, which allows better control of blood pressure and protects the heart.
It has always been said that the banana is fattening but the reality is that it has fewer calories than the apple for example (110 compared to 100). Like the fruit of the apple tree, it is rich in fiberin vitamin C and is a good source of potassium, which promotes cardiovascular health by reducing blood pressure. Potassium is ideal for athletes because it improves resistance and reduces muscle cramps, which is why it is common, for example, for tennis players to eat it during game breaks.
It also contributes vitamin B6contains antioxidants such as dopamine and the catechin. It is an ideal food to control appetite due to its low glycemic index and fiber. And it brings “happiness” thanks to tryptophan, an amino acid that can help improve mood and reduce symptoms of depression.
Honey is not only used as a sweetener because it has antibacterial, anti-inflammatory and antimicrobial properties, is effective against coughs and colds and relieves heartburn.
How do you prepare the detox smoothie?
For four people, you have to use two Granny Smith apples, two kiwis, a banana, a lemon, 700 milliliters of cold water, a tablespoon of natural honey and mint leaves. First of all, squeeze the lemon and put it in the container in which we are going to crush everything. Peel the kiwis, the banana and the apples, chop everything up and add it to the glass. Then it only remains to give you the sweet touch of honey and pour the water. Blend everything until it is a homogeneous liquid and put it in the fridge until it is ready to be eaten. This detox smoothie is recommended to be taken in the morning and on an empty stomach, so that the body metabolizes it better.