Sugary drinks: calories we can avoid

The sugary drinks cola are highly energetic and are one of those food items that we can use to achieve weight loss. By this I mean that if you are someone who regularly consume these beverages, can be very useful when you go to buy the soda, choose the equivalent of the drink in a light, low-sugar, zero, no added sugar, etc. . I'm not saying they are bad, or that are prohibited, say you have to take them in moderation. You can lose weight by drinking these drinks.

Let's get to it!. As an example I have chosen a 330ml can of regular orange. This can contains about 13g. of sugar per 100 ml, that is, the whole can contain about 43g. sugar, which imply some 172 Kcalories / can. Its equivalent in light form contains no sugar, and therefore are invaluable Kcalories. Following the same example, the form contains 3Kcalorías/lata light. I mean, if you get used to change the normal drink for drink light, you'll be getting a 170 Kcalories reduce at a stroke, with a gesture that implies great effort not because you keep taking your sweet flavored soda, but no sugar.

Foods recommended for flatulence and recommendations

"I feel bloated / a". If this is your case, this may be due to food. If our cause is the production of flatulence rom the intestine to not properly digest the food, let's see which foods we should avoid and what foods should we take to reduce our flatulence.

The flatulence to be expelled can not produce pain or colic. To avoid this we can follow a diet for flatulence  flatulence or bloating. Put another way, a diet where we have a selection of good and bad foods for flatulence.

Healthy foods for flatulence:
Yogurt or milk with probiotics.
Beef, veal, chicken, turkey (avoid fried and breaded).
Blue and white fish (avoid fried and breaded).
Boiled eggs or omelets (avoid fried).
Natural fruits without skin, ripe or cooked (water rich).
Cheese skim.
Skinless tomato seeds.
Olive oil or sunflower oil, just as a condiment.
Sweet pastries dietary or simple (in moderation), honey, jams.

Unhealthy food for flatulence:
Condensed milk and dairy cream.
Cheeses.
Very cooked meats.
Potatoes.
Vegetables such as broccoli, cauliflower, cabbage, artichokes, lettuce, asparagus, cucumber, pepper ...
Vegetables such as onions and radishes.
Legumes (you can take purees - a small amount to see how they cope -).
Soft drinks such as soda, beer ...
Fried.
Sugary foods.
Whole grains like whole wheat bread, brown rice, whole wheat, graham crackers ...
Freshly baked bread and baguettes and pasta undercooked.
Fruits: raisins, pineapple, plum, apricot ... (Avoid the skin of the fruit).
Fatty pastries and cakes.

Recommendations to prevent flatulence:
Drinking too little water during meals.
Do not drink directly from the bottle or through a straw, etc.. to avoid introducing air into the intestine.
Do not chew gum or candy making.
Avoid talking during the meal.
Eat slowly and chew food thoroughly ensalivando.
Not doing very heavy meals.
Preventing fat sauces.
Cook food thoroughly.
Prevent condiments.
Replace coffee and tea infusions.
In salad is good substitute for lettuce if it produces gases canons.
Physical exercise.
To check if we are intolerant to lactose.

For flatulence  there are people who affect certain foods and not others, so we should see the tolerance that we each have and keep trying with food.
If you have constipation, do not dramatically reduce the amount of fiber in the diet.

Calculate the calories of the diet

If you've been following my posts, and know that the first step to dieting is knowing the calories we expend daily. These calories we include a term of the GET or total energy expenditure. To find out, we calculate the three factors that influence our energy expenditure:

• The GMB or Basal Metabolic expenditure: is the energy required to maintain vital functions of our body in a state of absolute rest, doing nothing. We must never lower our calories below this figure, it would be giving our body fewer calories than you need to maintain our vital functions.
• Expenditure of Physical Activity and Physical Activity Factor (AF on): the energy we spend during the day, where we included everything we do, from brushing our teeth, watching television, to go to the gym to spinning .
• The TID or Diet Induced Thermogenesis: is the energy released as heat product of the metabolism or digestion of the foods we eat. Usually represent 10% of total calories.

Well, with these three factors GET or find out the total energy expenditure, and what we do with these three simple steps. Therefore:

GET = AF + GMB + TID

Started!

1. The first thing is to find out what our body expends at absolute rest, the GMB. For this there are several ways, but the most used is the Harris-Benedict formula. As you can see, there is a distinction between men and women. Make no mistake!.


Men GMB = 66.4730 + (13.7516 x W) + (5.0033 x H) - (6.7550 x A)
Women GMB = 655.0955 + (9.5634 x W) + (1.8496 x H) - (4.6756 x A)

Where:
W: Weight in kg
H: Height (height) in cm.
A: Age in years.

One time you have the result of the formula, I give you a figure. That figure is calories, calories that your body spends just to survive. Remember that underneath those calories should never lose, it's your health.

2. The second step is to multiply this figure by the factor of physical activity, ie add to the previous calories, calories we spend in our work, our hobbies, going to class, etc..

This will be somewhat approximate, since there would be assessed on an individual basis our activity during the day using tables daily activities, calculate, take half, and finally evaluate the exact value. Anyway, I made a very simple guideline table to somehow solve this problem and, as I say, is widespread.

Click to enlarge

The rows marked in green are the most common values ​​(Sedentary lifestyle - unfortunately-, normal and active). Thus, by way of example, if our GMB is 1500Kcal and our Physical Activity factor is 1.3, we multiply these figures.

1500Kcal (GMB) x 1.3 (AF) = 1950Kcalorías

3. Finally, we can only add that 10% of calories for the TID, ie the Diet Induced Thermogenesis. Continuing the previous example:

1950Kcal (GMB x AF) * 1.1 (10% of TID) = 2145 Kcalories

Now we have our GET (Total Energy Expenditure) throughout the day. By knowing the calories our body daily spends approximately, we can make our diet!, Either a diet to lose weight, a diet to gain weight, or a maintenance diet!

I hope to serve you, and if you have any doubt, ask me to help you delighted.