{"id":335847,"date":"2021-11-08T17:06:52","date_gmt":"2021-11-08T17:06:52","guid":{"rendered":"https:\/\/bodyharmonycirugiaplastica.com\/?p=335847"},"modified":"2021-11-08T17:28:29","modified_gmt":"2021-11-08T17:28:29","slug":"post-op-lean-body-nutrition-plan","status":"publish","type":"post","link":"https:\/\/bodyharmonycirugiaplastica.com\/es\/2021\/11\/post-op-lean-body-nutrition-plan\/","title":{"rendered":"POST OP PLAN DE NUTRICI\u00d3N CORPORAL MAGRA"},"content":{"rendered":"\n[et_pb_section fb_built=”1″ theme_builder_area=”post_content” _builder_version=”4.13.0″ _module_preset=”default”][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” theme_builder_area=”post_content”][et_pb_column _builder_version=”4.13.0″ _module_preset=”default” type=”4_4″ theme_builder_area=”post_content”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” theme_builder_area=”post_content” text_font=”Open Sans||||||||” hover_enabled=”0″ sticky_enabled=”0″ text_font_size=”16px”]

Accelerate your amazing results with this optimized nutritional, supplement and exercise <\/span>program. <\/span><\/p>\n

First:<\/strong> Determine how many calories you are using each day with this online Basic Metabolic Rate calculator. It will determine how many calories your body consumes each day with no exercise.<\/span><\/p>[\/et_pb_text][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” theme_builder_area=”post_content” text_font=”Open Sans||||||||” text_font_size_last_edited=”on|desktop” text_font_size=”16px” hover_enabled=”0″ sticky_enabled=”0″ text_font_size_tablet=”16px” text_font_size_phone=”16px”]

Second<\/strong>: Determine how many calories you are using each day for various types of<\/span><\/p>\n

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exercise you can do. This simple calculator measures the calories consumed by virtually<\/span><\/p>\n

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Third:<\/strong> Determine how many calories you consume each day with this food and portion<\/span><\/p>\n

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imply look at the various nutritional labels on things you consume. Finally: Simply total the amount of calories you consume in food daily, then subtract the total amount of calories you use while at rest (BMR) and through exercise each day. If the difference is a negative number you are losing weight. If the number is positive, you will gain weight. About 3,500 calories are equal to one pound of body weight, so by cutting 500 calories a day (a total of 3,500 calories a per week) and otherwise eating a balanced diet, you will find that you will lose approximately a pound a week. Ultimately it is simply a mathematical formula that you can manipulate to achieve your goals. To help with your fat loss goals there are some well documented strategies that will help accelerate your metabolism so that your body will naturally burn more calories.<\/span><\/p>\n

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\u00a0<\/span><\/div>\n
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LEAN BODY MEAL PLAN<\/u><\/strong><\/span><\/p>\n

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Divide your meals into a total of 5 smaller portions, 3 smaller basic meals with 2<\/span><\/p>\n

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intermediate snacks throughout the day. According to Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center. Eating the same calories spread out over smaller meals five to six times during the day will raise the body’s thermic effect, resulting in 10% more calories being burned, Physiologically, it does make sense: “When you eat regularly throughout the day, your body knows that more food is on the way, and it’s more likely to burn the calories you consume than store them as fat\u201d<\/span><\/p>\n

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1. Protein (8\u201312 servings per day)<\/strong><\/span><\/p>\n

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Depending on the intensity and frequency of your workouts, your protein needs could be up<\/span><\/p>\n

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to double those of the average woman (up to 1.6 grams per kilo, or about 0.75 grams per<\/span><\/p>\n

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pound). That, combined with protein\u2019s appetite-suppressing effects, makes it absolutely<\/span><\/p>\n

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essential for active women. The key is to distribute your protein evenly throughout your day<\/span><\/p>\n

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to make sure you are always building up, not tearing down, muscle.<\/span><\/p>\n

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1 serving = 10 g protein or about 1 1\/2 oz lean meat, 10 oz milk or soy beverage, 3\/4 cup<\/span><\/p>\n

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yogurt, 1\/3 cup cottage cheese, 2 egg whites or 2 oz tofu<\/span><\/p>\n

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2. Non-Starchy Vegetables (5\u20137 servings per day)<\/strong><\/span><\/p>\n

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As the foundation of any healthy diet, non-starchy vegetables such as spinach, asparagus,<\/span><\/p>\n

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cauliflower, onions and bok choy are fiber-rich, low-calorie disease fighters that will keep<\/span><\/p>\n

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you both healthy and lean. Aim to include at least a handful of veggies at both lunch and<\/span><\/p>\n

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dinner each day, and emphasize a variety of colors to give your diet a broad spectrum of<\/span><\/p>\n

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vitamins, minerals and antioxidants.<\/span><\/p>\n

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1 serving = 1\/2 cup cooked or 1 cup raw, leafy greens<\/span><\/p>\n

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3. Whole Grains And Starchy Vegetables (2\u20136 servings per day)<\/strong><\/span><\/p>\n

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A key source of carbohydrates to fuel your workouts, your whole-grain and starchy<\/span><\/p>\n

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vegetable needs will vary with your training. If you are going heavy on cardio, or you\u2019re<\/span><\/p>\n

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involved in endurance sports, you\u2019ll probably want to include foods like oatmeal, quinoa and<\/span><\/p>\n

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sweet potatoes at each meal. If you\u2019re trying to shed weight before competition, or focusing<\/span><\/p>\n

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on weight training more than cardio, then you can bring your intake down a few notches.<\/span><\/p>\n

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1 serving = 1\/2 cup cooked grain, sweet potato, squash, etc., or 1 oz cereal or oatmeal<\/span><\/p>\n

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store them as fat.\u201d<\/span><\/p>\n

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4. Fruits (2\u20134 servings per day)<\/strong><\/span><\/p>\n

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Often thought of as a nutritional no-no because of the sugar content, most fruit actually has<\/span><\/p>\n

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a limited impact on blood glucose (sugar) levels, and the fiber and antioxidants are tough to<\/span><\/p>\n

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beat. On top of that, research suggests that consuming foods high in water (like fruits,<\/span><\/p>\n

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veggies, soups, and yogurt) can help you to feel more full, contributing to weight loss over<\/span><\/p>\n

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time. Be sure to focus on whole fruits, rather than juice, whenever possible.<\/span><\/p>\n

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1 serving = 1 fist-sized piece of fruit<\/span><\/p>\n

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5. Healthy Fats (2\u20134 servings per day)<\/strong><\/span><\/p>\n

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Still underappreciated after all these years, healthy fats like olive oil, ground flaxseeds,<\/span><\/p>\n

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avocadoes and pumpkin seeds are critical for maintaining a healthy metabolism, fighting<\/span><\/p>\n

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belly fat and preventing heart disease. Whether it\u2019s olive oil on your salad at dinner, or a<\/span><\/p>\n

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handful of almonds mid-afternoon, try to include a source of healthy fats at most meals and<\/span><\/p>\n

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snacks.<\/span><\/p>\n

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1 serving = 2 tsp oil, 1\/4 avocado, 2 tbsp nuts or 4 tsp seeds)<\/span><\/p>\n

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6. Supplements (1\u20133 servings per day)<\/strong><\/span><\/p>\n

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With mounting evidence that high doses of some vitamins might not be good for everyone,<\/span><\/p>\n

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it\u2019s important to evaluate your supplement routine carefully. For most, a daily dose of<\/span><\/p>\n

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immune system- boosting vitamin D makes good sense, since the sun is simply too weak<\/span><\/p>\n

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most of the year to produce it naturally in our skin, and food sources are scarce. Beyond D,<\/span><\/p>\n

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fish oil supplements are valuable for heart and brain health, and to control inflammation in<\/span><\/p>\n

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your hard-working joints, while protein supplements such as whey, casein or soy protein<\/span><\/p>\n

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powder can boost muscle recovery.<\/span><\/p>\n

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7. Refined Carbohydrates (1 serving per day)<\/strong><\/span><\/p>\n

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While it might be easy to consider these foods as off limits, refined carbs can be helpful<\/span><\/p>\n

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during recovery, or right before a workout if you\u2019re running low on fuel. If you do include<\/span><\/p>\n

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them in your diet, try to make healthier choices more often, like fig bars, banana bread, or<\/span><\/p>\n

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dark chocolate, versus the junky stuff (think: soda) that is virtually nutrient.<\/span><\/p>\n

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For additional information about your cosmetic surgery journey Body Harmony Medical Tourism Colombia is here to assist. Our mission is to help clients realize that there are many things to consider when embarking on the journey to true body harmony and that all things needs to be considered to not only achieve the most effective results but a practical and safe approach is the best method for long lasting results. <\/span><\/p>\n

<\/div>\n

Esteban williams<\/span><\/p>\n

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Body Harmony<\/span><\/p>\n

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U.S. Patients: (201) 887-6111<\/span><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n","protected":false},"excerpt":{"rendered":"

Accelerate your amazing results with this optimized nutritional, supplement and exercise program. First: Determine how many calories you are using each day with this online Basic Metabolic Rate calculator. It will determine how many calories your body consumes each day with no exercise.Second: Determine how many calories you are using each day for various types […]<\/p>\n","protected":false},"author":1,"featured_media":335852,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","_joinchat":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-335847","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"\nPOST OP LEAN BODY NUTRITION PLAN - Bodyharmonycirugiaplastica<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bodyharmonycirugiaplastica.com\/es\/2021\/11\/post-op-lean-body-nutrition-plan\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"POST OP LEAN BODY NUTRITION PLAN - Bodyharmonycirugiaplastica\" \/>\n<meta property=\"og:description\" content=\"Accelerate your amazing results with this optimized nutritional, supplement and exercise program. First: Determine how many calories you are using each day with this online Basic Metabolic Rate calculator. 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