Incorpora al menos tres de estos alimentos en cada comida principal y por lo menos uno en los tentempiés entre horas.
2. Aguacate. Una de las pocas frutas que aportan grasas monoinsaturadas y vitamina E, protectoras y antioxidantes que ayudan a regular el apetito y controlar la ingesta fat.
3. Almonds and other nuts. The natural nuts, not roasted or salted will provide fiber, protein and monounsaturated fats that help you build muscle, reduce appetite and prevent pecking and regulate the digestive system.
4. Avena. a cereal that boosts energy and sexual appetite, reduces cholesterol and helps keep sugar levels constant. High in soluble fiber that creates a feeling of fullness and helps to eliminate metabolic waste.
5. Grains and derivatives. fulfilling and full, regulate bowel and avoid pecking.
6. Spinach and vegetable colors. neutralize free radicals, slowing aging, protect you from cancer, cardiovascular disease, osteoporosis, diabetes and obesity.
7. brightly colored fruits (red grapefruit, lemons, strawberries, watermelon, etc..) Fruits are the best natural snacks or snacks, can be carried in any bag and kept cool.
8. Eggs. a natural package of protein, vitamin B12 and vitamin A. Provide high biological value protein with all essential amino acids to help build and restore muscle mass and have a satiating effect.
9. low-fat dairy (milk, yogurt, light cheese). Calcium appears to limit the amount of new fat that accumulates in the body, also believed to have a thermogenic effect, causing increased energy expenditure in digestion.
10. legumes (chickpeas, lentils, beans, soybeans, etc..) Is traditionally associated with swollen bellies, but in fact legumes help clear your digestive system because of its high fat content.
11. blue fish (sardines, herring, salmon, tuna, etc..) sea are proteins that are associated with the famous omega-3 fatty acids, they lower levels of the hormone leptin in the body, reducing the appetite and the amount of fat stored after eating. All fish are a good alternative to meat for main course, you just have to make grilled or baked with herbs and spices.
12. Chicken, turkey and lean meats . Poultry meat is lower in fat than other meats and provides protein, iron, zinc, vitamin B6 and B12, phosphorus and potassium. The beef also provides creatine to increase muscle volume and more iron be more red. Pork is rich in monounsaturated fatty acids and has more flavor, and rabbit meat, tastier and salt and low in fat and rich in iron and vitamin B.
13. Yogurt. A dairy food can be considered alive if it is a natural yogurt bar. Avoid added sugars and sweeteners to keep the bacteria alive and reach the digestive system in top condition to repopulate the intestinal flora, improve digestion and immune system problems and reduce gas and bloating.
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