To lose those extra pounds, it is essential to establish a balanced, varied and low-calorie diet. And one of the main concerns of dieters is hunger. But this shouldn't be a hindrance, as there are countless ways to ensure this doesn't happen. The simple fact of eating slowly and chew food well this will make us feel full sooner and eat less. Stay well hydrated It's another key to keep in mind. Drinking at least two liters of water will help alleviate hunger and purify the body. On the other hand, when there is not good hydration, the body slows down the metabolism and will try to conserve fat reserves as a defense mechanism.
But the ultimate key to losing weight without starving is proper selection of food. To choose satiating products It will make the feeling of hunger take longer to appear and, therefore, prevent us from snacking between meals. One of the most common ways to achieve a feeling of satiety is provided by protein, an essential macronutrient found in meat, eggs, dairy, legumes and nuts. Furthermore, if protein intake is combined with physical exercise, it will help strengthen the muscles, which are mainly responsible for burning calories. The greater the muscle mass, the more energy consumption.
As we have already said, there are many foods that provide satiety and many ways to consume them. One of the options can be in a smoothie. If a few days ago we talked about the advantages of drinking Karlos Arguiñano's simple detox shake to lose weight quickly, today we are going to recover another simple recipe to arguiñanoquick to prepare and that will help us with our goal of losing weight in a healthy way.
On this occasion, the Basque chef proposes a smoothie that mixes fruits and vegetables with a strong satiating power, low in calories and with numerous healthy properties. The spinach and apple smoothie is also very refreshing, making it an ideal choice for a snack or dinner on these days when summer temperatures are more frequent than at this time of year.
To make the smoothie for four people, 200 grams of fresh, clean spinach, a green apple, a natural yogurt, a tablespoon of chia seeds, 12 raspberries, a few mint leaves, a sweetener, 150 ml of water and 4 to 6 ice cubes.
To the spinach They contain a large amount of vitamins and minerals such as vitamin A, vitamin C, E and K, iron, calcium and magnesium, which is why they are antioxidants and are an excellent natural anti-inflammatory. Because they are rich in fiber, they contribute to good digestive health and prevent constipation problems. Lutein and zeaxanthin prevent eye health problems and their natural nitrates help reduce blood pressure and keep the heart healthy.
In turn, the green apple It has a high satiating power and digestive properties thanks to fiber provides, is low in calories and, like spinach, is antioxidant and beneficial for the cardiovascular system. But they also contain pectin, a soluble fiber that can help regulate blood sugar levels and prevent type 2 diabetes. quercetinFurthermore, it protects brain cells and prevents neurodegenerative diseases.
He natural yogurtl provides protein, has a low fat content and contains calcium, essential for bone and dental health. Probiotics help maintain a balance of intestinal flora and vitamin D strengthens the immune system.
Chia seeds are considered a superfood for their health benefits: they are rich in nutrients such as omega-3, calcium, magnesium, phosphorus and antioxidants. Its high fiber and protein content can help keep you feeling full and control your appetite. It also brings benefits to the cardiovascular system and the skeletal system and prevents neurodegenerative diseases.
Raspberries are also low in calories and high in fiber, which also helps control your appetite. Furthermore, it is a very nutritious and healthy fruit due to its antioxidant characteristics, which strengthen the Imune systemhelp reduce levels of cholesterol and improve the brain health.
Preparation of the spinach and green apple smoothie
Preparing this smoothie is very simple and will take no more than 10 minutes. First of all, you must cut the apple into pieces and throw them into the blender jar. Add the yogurt, sweetener, chia seeds and ice cubes. Finally, add the spinach leaves and water. Blend everything until you get a homogeneous smoothie. Serve the smoothie in four glasses and decorate them with raspberries and mint leaves. If it's too thick, you can add a little more water.
It must be taken into account that spinach is a highly perishable product and They should not be kept in the refrigerator for more than 15 days. The best way to store them is in a perforated plastic bag.
