The diets have exponentially evolved in recent years. The importance given to overweight and obesity at the moment is a priority since it is associated with many pathologies. Hence, more and more appear every year, and lately, the  Detox Diet is gaining a lot of strength.

But, the patients who are most successful in their results are those who are concerned about their appearance. The patient should make efforts to obtain a  youthful appearance than to improve his hypertension or diabetes.

Dieting today is a priority for many people. We want to look good, we want to please the opposite sex, we want to dress in style. All this leads to wanting to be thin. However, for a doctor, what matters is the patient’s health.

The doctor should get the patient excited about his appearance. However, its main function and objective are to make you understand that what we see on the outside is happening on the inside. If on the outside I see a younger person, inside I am also younger.

This concept of youth is a concept fundamentally of health. A young person is usually healthier. How can we get to be younger, healthier, better emotionally? With detox diets toxins that interfere in the normal function of our cells are eliminated, there may be a better functioning and cellular exchange, in short, that the body works as when it is younger.

The detox diet aims to eliminate toxins and only with that you are already healthier. The consequence of detoxification is a reduction in weight. As a doctor, when I have a patient explaining to me that he wants to lose weight, the assessment I make is what happens to his body, what imbalances there are, how to get him to turn it around and make it work again as before getting fat.

To lose weight stably, you have to cleanse yourself, you cannot stably lose weight over time if our body does not cleanse itself. We cannot forget the foundations of our biology and our physiology, we have to clean up so that the basic unit works, our cells have all the functions of our body, but in miniature, therefore we have to facilitate those functions by making our cells stay in a healthy environment, and for this, we have to remove the “garbage” that is around it.

Detox diets serve to lose weight stably and to understand why we gain weight. This type of diet requires medical control since it is necessary to understand a series of biochemical concepts that we cannot ignore. In this way, the patient does not go hungry and at the same time is perfectly nourished.

Large obesities have mechanisms involved that escape the exclusive concept of detoxification. It is much more complex and the treatment too, and surgery becomes necessary.

Before starting with the subject in question, I would like to make clear a series of things that I think are essential before continuing. Very schematically.

1.  Regardless of the number of meals that appear to be optimal and the maximum protein per sitting that our body can take advantage of to maximize protein synthesis … don’t kid yourself. The most important thing is and will remain the total protein per day. If you have not read my article on CLEAR PRIORITIES yet, I highly recommend it as it is one of the most important articles on the blog and a must-have before continuing with more advanced topics such as the amount of protein per sit.
2. Speaking of total protein, remember that many people in the world are wanting you to believe that you need much more protein than you need, because part of the money they earn comes from promoting protein supplements. Therefore, it is very lucrative for all these individuals to get into their heads the need and the fear that you need an exorbitant amount of daily protein, and that if you do not do that you will be losing all your muscle mass because in that context it is a lot easier than you end up turning to shakes and supplements to cover that ridiculous amount. And that’s when all these people get a slice of it, has created a need for you that didn’t exist in the first place.
3. Remember, the amount needed to build muscle mass in a calorie surplus is 1.8-2 grams/kg of daily weight. Not so much protein. And if you are in a caloric deficit, it may be advisable to increase that amount slightly, being able to reach a maximum of 2.7 grams/kg of weight. I repeat, it is not so much protein, and certainly much less than what people usually believe. Consuming more protein than necessary is not only useless, but you will be losing money (protein is expensive), you will be displacing the consumption of other much more interesting nutrients in that context (fats and carbohydrates mainly) and even excessive consumption of protein can lead to decreased testosterone levels, both free and total.

Another issue that I think needs to be resolved before proceeding is the misconception that many people have when we talk about the question at hand. I explain.

Many people ask “how much protein can our body absorb in one sitting” when what they want to ask is “how much protein in one sitting can our body use to synthesize muscle or use it for hypertrophy”.

It is important to note this because the second question is what interests you, while the first (and what most people ask) is easy to answer. All Literally, the body has a virtually unlimited ability to absorb nutrients and calories. That is, it can absorb a lot of protein per sitting, another thing is that it is the most optimal to maximize muscle growth.

However, if you weren’t able to absorb more than 20 grams (a number that many people believe to be the absorption limit and coincidentally similar to the protein in a Whey supplement pot) each time you consume more than 20 grams of protein at once would have a tremendous breakdown and go straight to the bathroom.

That does not happen. Why? Well, because our body can absorb practically everything you throw at it. You have to go through a lot so that your body is not able to absorb something you have eaten. I am talking about several thousand calories.

Once we have all of the above clear, we will resolve the question at hand.

What is the protein limit per sitting that our body can use to build muscle mass?

The amount of protein we are looking for is primarily based on the optimal amount of leucine that is needed to stimulate muscle growth. We know today that leucine is the main amino acid that regulates the mTOR pathway, which is responsible for muscle growth, so ensuring that there is enough leucine in every meal becomes a priority to optimize results.

Be very careful, since now we can fall into the trap of thinking that we have to consume leucine to failure to maximize muscle gains. Nothing is further from reality. There comes a point where more leucine is not needed and consuming more is simply redundant.

How much leucine is necessary? Approximately 2.5 and 3 grams per sitting, although some studies have observed that 1.8 grams are sufficient to maximize protein synthesis.

But to be sure, we will move in the range of 2.5-3 grams per meal. And knowing this, we are going to transfer it to the total amount of protein per sitting, which is the question we want to solve.

For this we are going to refer to a review carried out by Alan Aragon and Brad Schoenfeld on this same topic in February 2018 and which concluded the following:

That is, assuming an approximate weight range of 70-90kg for a healthy adult male and 48-68kg for a healthy adult female, we would have the following approximate ranges of protein per sit:

MALES: 28-40 grams of protein in the low range and 36-50 in the high range.

WOMEN: 20-26 grams in the low range and 27-37 in the high range.

If we weigh more or less we will have to adapt the quantities. We are talking about very general numbers.

At that amount of protein per sitting and at that frequency, given the evidence, protein synthesis is maximized since in each sitting there will be enough leucine to activate the mTOR pathway.

It is annoying and unsightly, that fat that accumulates under the chin throws us a few years and kilos on top that we do not have. Furthermore, its removal is complex and sometimes does not leave the desired results.

The skin under the chin is a special area of   the face. It has few proteins that keep the face smooth ( collagen and elastin ) and sebaceous glands, which are, in simple words, those that eliminate fat. Also, too little exercise of the neck muscles weakens them over the years. Reading this, it is quite understandable that this area looks older than the rest, both due to aging and the lack of certain care.

Removing the double chin is very complicated and probably requires cosmetic surgery to supply the collagen and elastin. What is easy is to recover the work of the few sebaceous glands in the elimination of the fat of the double chin. This is achieved by varying diet and hydration and with a little effort. Follow the advice we give you below and you will experience more than satisfactory results in the removal of the double chin.

The internal health of our body is directly reflected on the outside, so the double chin can usually be shown by an inadequate diet. Now we will tell you some recipes to eliminate the double chin, which will be based on the elimination of toxins, on hydration, and on supplying the body with specific vitamins and minerals to achieve firmness in our skin.

• Apple and beet juice: it is a perfect natural detoxifier for these cases since it also helps in fluid retention and will help you satisfy hunger and digest food better.
• Melon juice: liquefied and mixed with water, melon is one of the best fruits to restore skin tone and prevent fat from accumulating.
• Lemon and mint juice: this solution will provide us with an adequate dose of antioxidants to fight free radicals, in addition to a purifying effect that will detoxify the skin and prevent the accumulation of liquids in the double chin.

An increase in the consumption of vitamin E  will be a very important ally in the elimination of the double chin. This vitamin will help a lot to the firmness and elasticity of the skin. You can get it in green leafy salads, brown rice, wheat germ oil, rye, nuts, … We also recommend consulting your doctor to advise you on a  vitamin E diet adapted to the capabilities of your body.

Again we will talk about vitamin E, and it is possible to reduce the double chin by massaging the area. For this, you will use wheat germ oil, ideal to hydrate, tone, and tighten the skin. You will massage the area every night for fifteen minutes, from the bottom up, with oil-coated milkweed.

There are some simple exercises to reduce the double chin that will help you look younger and firmer neck. Since the area of   the skin of the chin is attached to the muscle, exercising it will make it go down and the double chin is reduced. Constantly try one of the exercises that we will tell you below.

• A good exercise to reduce the fat of the double chin is to turn the palate with the tongue clockwise. With a straight back and a closed mouth, 10 times in a row, three times a day.
• With your back straight and arms folded,  stretch your neck forward and slowly turn your head to the right, holding it that way for 5 seconds. Do the same to the left and repeat the whole process 10 times. With this exercise, you will be able to work the neck muscles while relieving muscle tension.
• The next is to open your mouth as wide as possible and pronounce the vowels A, E, I, O, U, and it is perfect for exercising your neck muscles. Do it 10 times and you will notice rapid progress.
• Finally, the exercise of the smile. You should try to make an inverted smile with your mouth, tensing the neck muscles as much as possible, which will exercise them a lot and you will notice a pleasant relief when you relax them.

Eating food more slowly will not only allow you to gain less weight but also less chance of falling ill.

More than once someone in your environment will have recommended that you eat slowly, without any rush. Well, you don’t know how healthy that advice was, because people who eat slowly are less likely both to become obese and to develop metabolic syndrome,  a set of conditions that put us at risk for heart disease and type 2 diabetes and that it has also been associated as a risk factor in stroke.

This is what indicates a study released in the Scientific Sessions of the American Heart Association, which is the scene of one of the most important appointments of researchers and doctors, worldwide, to present the latest advances in cardiovascular science. This specific research has been carried out at the University of Hiroshima (Japan)  and the cardiologist Takayuki Yamaji, the main author of the study, was in charge of communicating the conclusions.

To reach them, they had the participation of 1,083 people (642 men and 441 women), with an average age of 51.2 years and who in 2008 had no metabolic syndrome. In the experiment, they proceeded to divide them into three different groups, according to the speed at which they considered that they ate habitually: slow, normal, or fast.

After five years of research, the scientists concluded that those individuals who ate faster were more likely to develop the metabolic syndrome (it occurred in 11.6% of people in this group)  than those who ate. a normal rhythm (6.5% ended this syndrome) or that those who ate food more slowly (only 2.3% of these were diagnosed). Likewise, the associated eating faster with greater weight gain, a higher blood glucose level, and also with an increase in waist circumference.

“Eating slower can be a crucial lifestyle change to help prevent metabolic syndrome,” who practices as a cardiologist at the University of Hiroshima. Eating fast causes more fluctuation in glucose, which can lead to insulin resistance, “he continues. The researcher believes that the research, although it has been carried out with a Japanese population, can also be applied to the United States and, therefore, to the rest of the western world.

At this point, you will ask yourself one of the most pertinent questions: am I one of those who eats too fast? According to experts,  ideally, you should spend at least 30 minutes  – since, according to Harvard Health magazine, 20 minutes is the time it takes for the brain to recognize that we are full and, if you eat fast, the signal to that you have eaten enough will be late, when you have eaten too much food. Also, you should chew five to ten times more food than you normally do and, to ensure proper digestion, always eat while sitting.

It is known that from a few years ago to today, the bodybuilding lifestyle or, using a more commercial term, fitness, has been in full swing.

There are many people who, in one way or another, frequent gyms and sports facilities daily to practice this popular modality.

However, and as a personal opinion, I think that it is not enough to go to the gym regularly to be able to say out loud that you lead a fitness lifestyle.

There are other determining factors besides regular training, such as:

• A careful diet plan -which may or may not go together with correct supplementation-.
• The cardiovascular activity that can be done in the area of the gym or the margin of it, either outdoors or in other facilities.
• Other habits such as the rest necessary to be able to carry out all those activities

with the necessary energy to be able to combine them with work, social life, etc … that is, with “day to day”.

It is after such an approach when many individuals adopt a negative terminology and make the mistake of looking for all kinds of justifications for not carrying out these important tasks.

 

The good weather has passed, and they do not feel the need to show off their skin in the sun with the same urgency as before, which makes any excuse good for not taking seriously the lifestyle we were talking about.

As a coach that I am, you are going to allow me to give you some suggestions to achieve your new New Year’s resolution, which is none other than to be and feel fit throughout the year, not only in the summer season.

Mental preparation is the first thing you must work on. If you do not believe in yourself and do not realize that you are capable of doing it, then you will have the lost war beforehand, even before fighting the first of the battles.

If you are convinced that you want to continue, let’s continue. Otherwise, you won’t need to keep reading. In this article, you have many tips to maintain proper motivation:  Stimulate motivation.

Now you will have to choose a gym that suits your needs. The best is not always the most “beautiful”, nor is it the most fashionable, or even the one with the most technological equipment.

It is important that it is a place that is close to home or work and that is relatively comfortable and easy to access. The fitness equipment, although not the best on the market, must be in good condition and also allow you to work your whole body without exception.

In the same way, you will pay special attention also to cardiovascular machinery. The schedule should be flexible and comprehensive enough so that it can be adapted to your particular daily schedule. And if with all this you also find a cozy atmosphere, rest assured that you will have found YOUR GYM.

We have a complete article with tips for choosing your gym:  Choose your gym well.

This is one of the basic pillars of the fitness lifestyle that should not be overlooked.

Although it is true that training daily you can find yourself in an

acceptable state of physical fitness, if you do not pay due attention to everything you eat daily, you will not get the most out of the efforts made in the gym.

We published a very simple diet to carry and adapt to our objectives:  Simple diet for fitness.

I am convinced that when I talk to you about nutrition, the first thing you think is that you do not have so much time to cook and much less to sit down to eat. It is just another excuse. Of course, it can be done!

Although for this it will be necessary to organize both the time you spend buying food and the time you use to prepare and eat it. That is why my advice is that whenever you can prepare food the night before so that when you get up you can clean up, have breakfast with absolute tranquility, and start your daily work.

It is also at this point where supplementation -not essential,

but advisable- can help you make your time profitable.

A good multivitamin complex and some protein shakes are almost essential since the latter can replace any of these five recommended intakes and also provide you with the possibility of reducing the time spent on kitchen work.

If with all the suggestions presented here, you remain convinced that you do not have the necessary time, then it is that probably something has gone wrong in the first point,

number one, and your desire to improve the physical appearance and general condition is not so strong as you thought.

Anyway, I hope I have provided you with another point of view on how to combine the bodybuilding or fitness lifestyle with the “day to day” and that also, with all this, you can get to feel much better, not only outside but inside.