A sustainable diet plan is the food system that limits the environmental impact and contributes to food and nutritional security, because current and future generations lead a healthy life and have a thinner stomach.
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menu and 10 tips
Warmer days begin and concern for the body increases. How to make good choices, the importance of exercise and rest.
Spring marks the beginning of the hot months, in which our body is more exposed and, together with the degrees, the anxiety about wanting to see ourselves better also increases. The problem is that many times this desire results in fantasies about magic solutions, but if we manage to channel it in a sustainable way and aim to achieve a harmonious and healthy figure, the chances of success are much higher.
“It is essential to listen to the body and avoid any type of excess, in addition to being orderly with the intakes and not skipping any meal (breakfast, lunch, snack and dinner)”, explains the lawyer Liliana Grimberg, coordinator of the Nutrition area of the Therapeutic Center Dr. Máximo Ravenna.
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Good choices
To improve your sustainable diet and that translates into having thinner stomach – if that is one of your goals – the secret is to make good choices.
Grimberg, who is a dietician nutritionist, points out that protein foods provide greater satiety and are a very important part of a sustainable diet. Lean meats are a good alternative, while egg whites and eggs have high biological quality proteins with few calories that provide us with the necessary amino acids to form proteins, not only for muscles but also for hair and nails. Among other, Skim milk and its derivatives, such as low-fat yogurts and low-fat cheeses, are equally recommended.
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It also suggests increasing the intake of vegetables and fruits. And on the side of “no”, it places refined or industrialized foods, such as snacks, sweets, bills, baked goods, fried foods and processed products “that leave us wanting to continue eating.”
The nutritionist does not neglect hydration and warns that errors also occur at that level. How to avoid them? Consciously incorporating more liquids, prioritizing water. Other positive options are hot and cold infusions, vegetable broths, and water with lemon and ginger.
The aesthetic goal should not be the only one that prompts a sustainable diet plan to treat overweight or obesity. Belly fat is associated with other health problems such as insulin resistance, high blood pressure, type 2 diabetes, and cardiovascular disease. “It is remarkable how people who wants a thinner stomach and eliminate that central fat, then improve, control and reduce the doses of drugs for these pathologies,” says Grimberg.
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5 tips to have a thinner stomach with a sustainable diet
Physical activity is another pillar of good health and the body that expresses that well-being. Long days with pleasant temperatures make the job easier. The benefits continue even after the sessions are over. “Exercising regularly accelerates the basal metabolism, so that in the moments that one is at rest it burns more calories. In addition, exercise releases endorphins generating positive changes in mood, reduces stress, relaxes, strengthens, tones and models the body”, explains Lucas Isusi, physical education teacher at the Ravenna Style Gymnasium.
A sustainable diet and exercise are therefore two of the basic components of the recipe, to which we must add a good rest. It is recommended to sleep between 7 and 8 hours a day, since when there is sleep deprivation there are changes at the hormonal level that do not favor the body and are related to a higher incidence of cardiovascular problems, stress, diabetes, difficulty in having thinner stomach and increasing of the tendency to consume little or no healthy food.
Below, Grimberg shares 10 helpful tips to start spring with a healthy, harmonious body and a weekly sustainable diet
- Always make all four meals.
- Carry out a varied food plan.
- Drink 3 liters of liquid daily.
- Avoid alcohol consumption.
- Choose foods with a low glycemic index.
- Eat a wide variety of vegetables and fruits in season. Opt for fresh foods.
- Limit the consumption of sugar, salt and sweeteners.
- Reduce the consumption of diet carbonated drinks.
- Avoid processed foods.
- Consume foods with a neutral taste so as not to stimulate the taste buds.
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Weekly sustainable diet plan
Day 1
Breakfast
- Infusion
- Strawberry smoothie (1/2 cup of water, ½ cup of skim milk and 1 tea-size cup of strawberries)
Lunch
- Broth
- Leafy Vegetable Salad with Lentils (3 Tbsp. Cooked)
- 1 hard-boiled egg
- 1 citrus
Snack
- 1 cut or infusion
- 2 slices of ham and 2 of machine cheese
Dinner
- 1 vegetable broth
- ¼ grilled chicken with oregano with broccoli and tomato salad
- 1/2 apple with jelly
Day 2
Breakfast
- Cut or infusion
- 4 slices of machine cheese
Lunch
- Vegetable soup
- 1 homemade hamburger garnished with grated carrot and two hard-boiled egg whites
- 1 banana
Snack
- Infusion
- 1 hard-boiled egg
Dinner
- Diet broth
- Filet with oregano with spinach salad with cherry tomatoes
- Jelly With Fruits
Day 3
Breakfast
- Infusion
- 1 banana
Lunch
- 1 cup of light broth
- A tenderloin on the plate with leafy vegetables and grated carrot
- 1 apple
Snack
- Infusion or cut
- 3 slices of machine cheese
Dinner
- Broth
- Salad of a can of natural tuna, with hearts of palm a slice of pineapple and several lettuces.
- Diet gelatin
Day 4
Breakfast
- chopped up
- Smoothie with 1/2 cup of milk and 1/2 cup of water and a small banana
Lunch
- Vegetable soup
- Baked chicken with aromatic herbs with salad of hearts of palm, arugula and tomato
- 1 citrus
Snack
- Infusion with milk
- Omelette from one egg with two whites
Dinner
- Broth
- 1 green leafy vegetable salad
- Salmon fillet
- A cup of diet gelatin
Day 5
Breakfast
- Infusion + 1 cup of milk
- 1 banana
Lunch
- Vegetable soup
- Omelette with one egg, two slices of cheese and broccoli with cabbage salad
- Fruit salad
Snack
- Infusion with milk
- Three slices of pavita
Dinner
- Broth
- Mustard loin with tomato and oregano
- Diet gelatin or infusion
Day 6
Breakfast
- Infusion cut with milk
- 4 slices of lean cheese
Lunch
- Broth
- Quinoa burger with a cheese feta
- Arugula Salad
- 1 citrus
Snack
- Infusion
- Omelette with one egg and two whites
Dinner
- Broth
- Small hake filet with multicolored salad
- A glass of jelly
Day 7
Breakfast
- Infusion
- Banana smoothie (a cup of milk and ½ banana)
Lunch
- Vegetable broth
- Green chicken with spinach, mushroom and egg white salad
- A fruit
Snack
- Infusion with milk
- Two slices of tenderloin and two slices of machine cheese
Dinner
- Vegetable broth
- 3 thin slices of sirloin with onion and bell pepper
- White cabbage salad and a hard-boiled egg
Keep in mind:
Season salads with a teaspoon of oil and lemon. Moderate salt limit the consumption of balsamic vinegar and soy sauce.
