Letizia Holguín Lucero, Author at Nexaslim™

How to avoid extra high-calorie foods from daily food?

February 12, 2024 by Letizia Holguín Lucero

Avoiding extra high-calorie foods from your daily diet involves making mindful choices and adopting healthy eating habits. Here are some tips to help you achieve this:

Read Nutrition Labels: Pay attention to the nutritional information on food labels. Look for foods that are lower in calories per serving and avoid those that are high in calories, especially from added sugars and unhealthy fats.
Choose Whole Foods: Opt for whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. These foods tend to be lower in calories and higher in nutrients compared to processed and packaged foods.
Watch Portion Sizes: Be mindful of portion sizes, as consuming large portions can lead to consuming more calories than needed. Use smaller plates and bowls to help control portion sizes, and avoid going back for seconds unless you’re truly hungry.
Limit Sugary Drinks: Sugary drinks like soda, fruit juices, and energy drinks can contribute a significant amount of calories to your diet without providing much nutritional value. Choose water, herbal tea, or unsweetened beverages instead.
Cook at Home: When you cook your meals at home, you have more control over the ingredients and cooking methods used. Focus on preparing balanced meals that incorporate a variety of nutrient-dense foods.
Snack Smart: Instead of reaching for high-calorie snacks like chips, cookies, or candy, opt for healthier alternatives such as fresh fruit, vegetables with hummus, Greek yogurt, or nuts in moderation.
Be Mindful of Hidden Calories: Be aware of hidden sources of calories in condiments, dressings, sauces, and toppings. Opt for lighter options or use them sparingly to avoid consuming excess calories.
Plan Ahead: Plan your meals and snacks to avoid impulsive food choices that may be higher in calories. Stock your kitchen with healthy options so that you’re less tempted to reach for unhealthy foods.
Practice Moderation: It’s okay to enjoy treats occasionally, but practice moderation. Allow yourself indulgences in small portions and balance them with healthier choices throughout the day.
Stay Active: Regular physical activity can help balance out calorie intake and expenditure. Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by health authorities.

By incorporating these tips into your lifestyle, you can avoid extra high-calorie foods and maintain a balanced and nutritious diet. Remember that small changes can add up over time to make a big difference in your overall health and well-being.

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What are BHB salts and how do they help in weight loss?

February 10, 2024 by Letizia Holguín Lucero

BHB (Beta-Hydroxybutyrate) salts are a type of exogenous ketone supplement that consists of ketone bodies bound to mineral salts, such as sodium, calcium, magnesium, or potassium. These supplements are commonly used by individuals following ketogenic diets or those seeking to induce ketosis without strict dietary restrictions.

Here’s how BHB salts work and how they may help in weight loss:

Inducing Ketosis: Ketosis is a metabolic state in which the body switches from using carbohydrates as its primary fuel source to burning fat for energy. BHB salts provide an immediate source of ketones that can raise blood ketone levels and induce ketosis, even in the presence of carbohydrates. This can help accelerate the transition into ketosis and maintain ketone levels during periods of carbohydrate restriction.
Increased Fat Burning: During ketosis, the body breaks down fat stores into ketones, which can be used for energy by the brain and muscles. By providing exogenous ketones, BHB salts can increase the availability of ketones for fuel, potentially enhancing fat-burning and weight loss.
Reduced Appetite: Some research suggests that ketones may have appetite-suppressing effects, which could help reduce calorie intake and promote weight loss. BHB salts may help curb hunger and cravings by providing an alternative energy source and stabilizing blood sugar levels.
Improved Exercise Performance: Ketones are a more efficient fuel source than carbohydrates during endurance exercise, as they can be readily utilized by the muscles and produce less lactic acid buildup. BHB salts may improve exercise performance and endurance by increasing the availability of ketones for energy, allowing individuals to sustain higher-intensity workouts for longer durations.
Enhanced Mental Clarity and Focus: Some users of BHB salts report improved cognitive function, mental clarity, and focus while in ketosis. Ketones are a preferred fuel source for the brain, and supplementing with BHB salts may provide a readily available source of energy for optimal brain function.

It’s important to note that while BHB salts may offer potential benefits for weight loss and overall health, they are not a magic solution and should be used in conjunction with a balanced diet and regular exercise. Additionally, individual responses to BHB salts can vary, and they may not be suitable for everyone, especially those with certain medical conditions or dietary restrictions.

As with any supplement, it’s essential to consult with a healthcare professional before incorporating BHB salts into your routine, especially if you have underlying health conditions or are taking medications. They can provide personalized guidance and help ensure that BHB salts are used safely and effectively as part of your weight loss journey.

What is the importance of ketosis for weight loss?

February 9, 2024 by Letizia Holguín Lucero

Ketosis is a metabolic state in which the body produces ketones, which are byproducts of the breakdown of fats in the liver. This process occurs when the body has limited access to glucose, its primary source of energy, such as during fasting, prolonged exercise, or when following a low-carbohydrate, high-fat ketogenic diet.

The importance of ketosis lies in several potential health benefits:

Weight Loss: Ketosis is often associated with weight loss because it promotes the burning of stored body fat for fuel. When carbohydrates are restricted, the body switches to using fat as its primary energy source, leading to increased fat-burning and potential weight loss.
Stable Blood Sugar Levels: Ketosis can help stabilize blood sugar levels and improve insulin sensitivity, particularly in individuals with type 2 diabetes or insulin resistance. By reducing carbohydrate intake and relying on fat for fuel, ketosis can lead to more stable blood glucose levels and may reduce the need for insulin medication in some cases.
Improved Mental Clarity and Focus: Some people report improved mental clarity, focus, and cognitive function while in ketosis. Ketones are a preferred fuel source for the brain, and some research suggests that ketosis may have neuroprotective effects and improve cognitive function.
Appetite Suppression: Ketosis has been shown to reduce hunger and appetite in some individuals, which can make it easier to adhere to a calorie-restricted diet and promote weight loss.
Potential Therapeutic Benefits: Ketosis is being studied for its potential therapeutic benefits in various health conditions, including epilepsy, neurodegenerative diseases (such as Alzheimer’s disease and Parkinson’s disease), certain types of cancer, and metabolic disorders. Research in these areas is ongoing, and more evidence is needed to fully understand the therapeutic potential of ketosis.
Increased Energy Levels: Some people report increased energy levels and improved physical performance while in ketosis, particularly during endurance exercise. By utilizing fat stores for energy, ketosis can provide a steady and sustained source of fuel for prolonged activities.

It’s important to note that while ketosis can offer potential benefits for some individuals, it may not be suitable or necessary for everyone. Ketogenic diets can be challenging to adhere to long-term and may require careful planning to ensure adequate nutrient intake. Additionally, individuals with certain medical conditions or those taking medications should consult with a healthcare professional before starting a ketogenic diet or attempting to achieve ketosis.