Carbohydrate
Carbohydrates are a nutrient formed by carbon, hydrogen, and oxygen molecules. When consumed, it releases glucose and provides energy to the cells. In this way, it is the body’s first energy source; it maintains blood glucose and keeps the body working. It should be consumed in small amounts for weight loss.
The nutrient is a source of energy for the functional system and helps form cell structures and nucleic acids. The carbohydrate can be divided into three parts according to the number of carbon atoms, monosaccharides, disaccharides, and polysaccharides.
Tapioca flour reduces hunger and is a source of energy. It does not have gliadin, a protein that belongs to gluten. Tapioca is most beneficial and stuffed with foods that have protein and fiber.
Banana is rich in carbohydrates but has more calories compared to other fruits. But these calories are fat-free, meaning they have good fat. It is a good fruit option for those looking to lose weight. In addition, the banana is composed of potassium; it has enough for the day’s needs and magnesium that helps regulate blood pressure.
Potato is delicious in all its forms; boiled provides carbohydrates that generate optimal energy for everyday activities. This energy is ideal for replacement after physical exercise. In addition, it is three times more filling compared to white bread.
Good Fat
Our body needs protein, carbohydrates, and a healthy source of fat. The union of the three ensures good nutrition and reduces health risks.
When we hear about the fat, we think of a serving of fries and a lot of frying. But there are three types of fats; unsaturated are the healthiest and best source of good fat. Saturated and trans fats should be avoided. The difference is in the structure of the molecules; that is, unsaturated fat makes two bonds with carbon bringing the sources of good fat.
Safflower oil or functional oils work on fat metabolism and increase the breakdown of fatty acids for more energy production. Safflower and coconut oil also boost metabolism and help the thyroid gland function.
Yogurts with probiotics produce the CLA (conjugated linoleic acid) fat that decreases body fat. It also helps balance the intestinal flora and improves bowel function.
Daily olive oil consumption prevents fat production in the waist region. Monounsaturated fats present in olive oil contain the accumulation of fat. In addition, olive oil prevents cardiovascular diseases. The ideal consumption is raw three tablespoons daily, as cooking turns good fat into bad.
Avocados can be eaten sweet or savory. They are sources of monounsaturated oleic acid. Avocados also have fiber and potassium. Also, it takes away the urge to eat all the time.
Almonds are also a source of unsaturated fats, accelerate metabolism, and have calcium and magnesium that produce melatonin, a hormone that helps to burn fat.
Vegetable
Vegetables are vegetables, legumes, and fruits that are very important for health. They have several benefits, are rich in vitamins, fibers, and minerals, and are low in calories, making you more willing to face the routine. And they will ensure balance in the diet.
The main vegetables influencing weight loss are pumpkin, beetroot, carrot, tomato, cucumber, chayote, lettuce, endive, chard, arugula, parsley, chives, basil, rosemary, papaya, melon, banana, pineapple, apple, and pear.
Cruciferous vegetables such as kale, broccoli, and cabbage prevent cancer. These foods are formed by photochemical substances, essential for protecting cells and eliminating liver toxins. Consumed along with protein help in the weight loss process.
Water
Water helps the whole organism and benefits everything because we depend on water. It’s excellent for eliminating toxins, aiding the intestines to work better, and preventing fluid retention.
Drinking water with slices of lemon or orange, cinnamon sticks, cloves, ginger, mint leaves, or lemongrass can make the water flavored without taking away the benefits.
Watermelon is a fruit rich in water and with almost no calories. Great for weight loss, deflating, and controlling blood pressure. It helps detoxify the body and can be consumed as a detox juice.
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