low-calorie diet rich in calcium

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48270925-la-mitad-de-huevo-hervir-en-un-recipiente-blancoMenu kilos more to lose without losing bone density

If you’re looking to lose weight without harming your bones, it is important that you make a low-calorie diet rich in calcium. Therefore, I invite you to make the menus APP to help you lose those extra kilos without losing bone density.

Sometimes when you do a diet to lose weight, especially a restrictive diet, you can suffer from some mineral-vitamin deficiency.

To prevent this from happening and harm your bones, it is important to bring into practice a diet low in calories but rich in calcium. This will avoid so your bones lose density.

Calcium, magnesium, phosphorus and vitamins A and D are essential for strong bones, but also many of these nutrients can also help you lose weight.

Menu rich in calcium to lose more kilos

Day 1
Breakfast: A glass of skim milk with a tablespoon of oat bran and a handful of almonds.
Tomorrow Media / Media Afternoon: A fresh fruit / A piece of low-fat cheese.
Lunch: A glass of lemon juice (half water and half lemon juice). Fresh spinach salad with half a cup of amaranth and quinoa, tomatoes and carrots. A fresh fruit.
Snack: glass of peach smoothie (prepare almond milk)
Dinner: A glass of lemon juice (half water and half lemon juice). A portion of grilled roast beef fat with two slices of pumpkin gratin oven. A fresh fruit.

Day 2
Breakfast: One cup of yogurt with a tablespoon of wheat germ and raisins 4 to 5 strawberries.
Tomorrow Media / Media Afternoon: A portion of light / A handful of nuts gelatin.
Lunch: A glass of lemon juice (half water and half lemon juice). Integral with cooked spaghetti (carrots, green zucchini, peppers and bean sprouts) plant. A fresh fruit.
Snack: One cup of tea with skimmed milk with a slice of whole wheat toast with cheese spread 0% fat.
Dinner: A glass of lemon juice (half water and half lemon juice). A serving of skinless chicken salad with asparagus. A cup of fruit salad with whipped cream light.

day 3
Breakfast: A cup of tea with milk and two slices of whole wheat toast with spreadable cheese 0% fat.
Tomorrow Media / Media Afternoon: A carrot / A piece of low-fat cheese.
Lunch: A glass of lemon juice (half water and half lemon juice). brown rice with vegetables (Brussels sprouts, broccoli and red pepper chopped) add a few toasted almonds. A baked fruit.
Snack: A yogurt with fruit.
Dinner: A glass of lemon juice (half water and half lemon juice). A portion of grilled fish with salad of lettuce, arugula and tomato. A fresh fruit.

day 4
Breakfast: One cup of yogurt with a tablespoon of mixture of cereals (oat bran, rice bran and wheat germ). A glass of grapefruit juice.
Tomorrow Media / Media Afternoon: A boiled egg / A portion of light gelatin.
Lunch: A glass of lemon juice (half water and half lemon juice). Tuna salad, cuckoos and steamed vegetables at home.
Snack: One cup of white coffee with two biscuits brown rice.
Dinner: A glass of lemon juice (half water and half lemon juice). A serving of baked meat salad with avocado and tomato. A cup of fruit salad.

day 5
Breakfast: A cup of tea with skimmed milk with two slices of bread with cheese spread 0% fat with light sweet.
Tomorrow Media / Media Afternoon: Sunflower seeds unsalted / A handful of almonds.
Lunch: A glass of lemon juice (half water and half lemon juice). A soy burger with grated carrot salad. Middle yogurt light.
Snack: A glass of strawberry smoothie (using soy milk).
Dinner: A glass of lemon juice (half water and half lemon juice). A serving of chicken breast with broccoli au gratin salad with light white sauce. A portion of light gelatin.

day 6
Breakfast: One cup of yogurt with a teaspoon of chia seeds ground with unsweetened cereals. Two slices of pineapple.
Tomorrow Media / Media Afternoon: A fruit / A piece of low-fat cheese.
Lunch: A glass of lemon juice (half water and half lemon juice). Two servings of pudding spinach salad with tomato and mozzarella cheese. A fresh fruit.
Snack: A yogurt drink with two biscuits brown rice.
Dinner: A glass of lemon juice (half water and half lemon juice). A serving of breaded fish (used to form a mist oat bran) salad with spinach and beets. A cup of fruit salad.

day 7
Breakfast: A cup of latte with two slices of bread with cheese 0% fat. An Apple.
Tomorrow Media / Media Afternoon: A portion of light / A handful of unsalted peanuts gelatin.
Lunch: A glass of lemon juice (half water and half lemon juice). Baked stuffed squash (pumpkin puree, a slice of cooked ham, cheese cut into small cubes and light white sauce. A fresh fruit.
Snack: A glass of protein shake.
Dinner: A glass of lemon juice (half water and half lemon juice). A serving of baked chicken with lettuce, tomato and onion. A baked fruit.

Why this diet is rich in calcium?

This diet is rich in calcium, since it provides fat dairy (to reduce fat intake) and calcium-rich plant foods such as nuts, seeds, whole grains and fresh vegetables, such as spinach and broccoli. Moreover, total phosphorus and magnesium, represented in fish and green leafy vegetables. In the case of vitamin A and D, both are provided by dairy products and vegetables such as avocado.

Recalls that PPPs can find many diets low calorie menus and prevent malnutrition having negative consequences on your health. Therefore, avoid restrictive diets and choose balanced diets that provide all the nutrients you need. Nurses portions choose small dishes or cups to measure portions.

Finally, do not forget physical activity. This will not only increase your metabolism, but will strengthen your bones.

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