Tag Archives: Health and Wellness

How to lose 3kg in 14 days? Ketogenic diet, how to make your menu.

Hello Hello,
as you know I’m in the detox process and the plan is to dry 3kg in 14 days.
One of the things I’m adopting during this weight loss process with the follow-up of Dr. Daniel Padilha from the Pedro Andrade clinic is the ketogenic diet.

The ketogenic diet is a type of diet characterized by the elimination of almost all carbohydrate-rich foods, such as bread and rice, and increased consumption of foods rich in good fats, in addition to being important to maintain a good amount of protein in the diet. This type of diet is useful for losing weight, as the body starts using its own fat as a source of energy instead of carbohydrates from the diet.

The ketogenic diet is mainly indicated for the purpose of controlling and preventing seizures or epileptic seizures, however it can also be recommended to treat obesity, type 2 diabetes and, in some cases, cancer, as cancer cells feed mainly of carbohydrates, which is the nutrient consumed in minimal amounts in this type of diet. See what the ketogenic diet is like to treat epilepsy or to help treat cancer.

It is important that this diet is always carried out under the supervision and guidance of a nutritionist, since, as it is very restrictive, it is necessary to carry out a complete nutritional assessment to know whether it is possible to carry it out safely or not.

How to make the ketogenic diet

The ketogenic diet consists of a drastic reduction in the amount of carbohydrates consumed in the daily diet, being recommended the consumption of 20 to 50 grams per day, which corresponds to 10 to 15% of the total daily calories. However, this amount can vary depending on each person’s health status, length of diet, and goals.

To compensate for this reduction, it is recommended to increase the consumption of foods rich in fat, such as avocados, coconuts, seeds, olive oil, almonds and walnuts. In addition, the amount of protein consumed must correspond to 20% of the daily diet, it is recommended to consume meat, chicken or fish at lunch and dinner and include eggs and cheese in snacks.

When starting this diet, the body goes through an adaptation period that can last from a few days to a few weeks, in which the body adapts to produce energy through fat instead of carbohydrates. Thus, it is possible that in the first few days symptoms such as excessive tiredness and headache may appear, which end up getting better when the body is adapted.

Another diet similar to ketogenic is the low carb diet, however, the main difference between these types of diet is that in the ketogenic diet there is a higher consumption of fat to compensate for the lack of carbohydrates. Learn more about the low carb diet.

Cyclic Ketogenic Diet

Cyclic Ketogenic Diet consists of following the diet for 5 consecutive days, which are followed by 2 days in which carbohydrate foods such as bread, rice and pasta are allowed to be consumed. This variation allows you to maintain the diet for longer and favors weight loss, as well as helping to increase the energy supply for exercise.

Although there is consumption of foods rich in carbohydrates in these 2 days, it is not recommended to consume sweets, ice cream, cakes and other products rich in sugar.

Allowed and prohibited foods

The table below shows the list of foods that you can and cannot eat on the ketogenic diet:

Carnes, ovos e peixes gordos, como salmão, truta e sardinhasArroz, macarrão, milho, cereais, aveia e maisena
Embutidos como presunto, chouriço e baconFeijões, soja, ervilha, grão de bico e lentilha
Azeite de oliva, óleo e manteigaFarinha de trigo
Creme de leite, iogurtes naturais e sem açúcar, leite de coco, leite de amêndoas, nata, queijo cottage, cream cheese, queijo brie, queijo parmesão, queijo feta, queijo cheddar, queijo suíço, queijo mozarela e queijo azulPão e torradas
Amendoim, castanhas, nozes, avelãs, castanha do Pará, amêndoas, manteiga de amendoim, pasta de amêndoa, pasta de castanha de cajuBatata, batata doce e banana
Frutas como morangos, amoras, framboesas, mirtilos, cerejas, abacate e cocoBolos, doces, biscoitos, chocolates, caramelo e caldas doces
Vegetais como espinafre, alface, brócolis, cebola, pepino, abobrinha, couve-flor, aspargos, chicória vermelha, couve de Bruxelas, couve, aipo e pápricaAçúcar, açúcar mascavo, sorvetes, vitaminas e edulcorantes
Sementes de linhaça, chica, girassol e gergelimChocolate em pó, produtos dietéticos e processados
Molhos como maionese e mostardaPizza, lasanha, leite de vaca
Estévia e azeitonaBebidas alcoólicas

When starting this diet, the body goes through an adaptation period that can last from a few days to a few weeks, in which the body adapts to produce energy through fat instead of carbohydrates. Thus, it is possible that in the first few days symptoms such as excessive tiredness and headache may appear, which end up getting better when the body is adapted.
It is important to emphasize that the ketogenic diet must be carried out under the guidance of a nutritionist, since in addition to calculating the grams of carbohydrate that should be consumed per day in the consultation, guidance is provided on how to check the amount of carbohydrates present in food for prevent the daily amount from being exceeded. In addition, as it is a food with restrictions, the nutritionist may indicate, in some cases, a supplement of vitamins and minerals, such as calcium.

Who shouldn’t be on this diet

The ketogenic diet is contraindicated for people over 65 years of age, children and adolescents, pregnant women and breastfeeding women. It also needs to be avoided by people at increased risk of ketoacidosis, such as type 1 diabetics, uncontrolled type 2 diabetics, people with low weight or with a history of liver, kidney or cardiovascular disorders such as stroke. It is also not suitable for people with gallstones or who are undergoing treatment with cortisone-based medications. In these cases, the ketogenic diet must be authorized by the doctor and followed by a nutritionist.

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How to Organize the Routine of Your Journey

The biggest difficulty for those who live in SP and who lives traveling is to keep a routine organized, due to all the stress and rush of everyday life, flights after flights, time zone, etc. And I bet this also happens to people who live elsewhere, so I decide to tell you how I keep my routine always organized, at home or during a trip.

Sleep well and early to wake up well and early.

Google image.
Google image.

It sounds like a mother, but when you sleep earlier you feel more ready the next day, so the rush becomes less stressful. It sounds like a motherfucker, but when you sleep earlier you feel more ready the next day, so the running becomes less stressful.

I am a participant in intermittent fasting, which means that sleeping early is part of my diet. This has helped me control anxiety, compulsiveness for food after a certain time, and especially stress during the day.

Keep a planner

planner Juju Coelho
Google image.

You do not have to be someone important to have an agenda with your commitments, but if it is it is more than essential to have one.

I have many weekly meetings, either in person or online, so I like to get organized with everything before traveling to go quiet. Apart from the work to do, even traveling, and several trips that I like to do when I’m traveling, if I do not have an organized schedule, I end up losing everything and nothing works. So the tip I give you is: Organize daily schedules with your priorities separated by areas of your life.

Rest before a flight

Juju Coelho gives rest tips on the flight
Google image.

This tip is important for anyone traveling as you want to travel soon.

The time zone is something that leaves us a bit clumsy on the first day, so I like to go to my destinations well rested so this does not happen. “Oh, but the problem is not sleeping, but staying awake on the spot?” You should prepare for the spindle which is going.

I indicate “entering the spindle” of another country the day before entering such a country, so when you are there you will be more willing to do things on a good schedule and still be able to keep a schedule while traveling.

Make reservations and buy your tickets in advance

Tickets for the Van Gogh Museum
Google image.

When you are planning it is less likely to stress, that is, well being, okay!

So the best option is to travel with the hotel reservation made, the restaurants that will also and with the tickets of the sights that are in hand, or that tour around the city. “Juju, I do not know how to choose all these places alone!” Calm! With this, jujucoelho.com helps you.

We now set up custom itineraries so you can enjoy your peaceful journey. We indicate hotels, restaurants, sights and we set up your day by day within your budget and what has more to do with your profile.

In addition, you can buy your tickets and make your reservations here at jujucoelho.com. Entering the category “hotels” you will find the best hotels to stay in several cities and you can make your reservation by clicking on the photo of the desired hotel or by the cart of the hotels.com at the end of the post.

And to buy the tickets, simply select the destination city in the menu “Destinations” and there will be lists of places that are indispensable to visit on your trip, just click on the place and buy your tickets by get your guide.

Did you like tips? Comment here and also leave your infallible tips. I hope this helps you both when it helps me maintain my mental health stable.

And do not forget to share this post to compete for a trip to the Maldives.

Juju Coelho pinto usando camiseta manga longa Track & Field, Legging Track & Field, jaqueta Track & Field e tênis Nike.

# Juju25days: Learn to optimize your metabolism through your diet

I recently challenged myself for 25 days to have a healthy diet and lose much of my body mass. The 25 days were determined because it would be the first period that I would spend on earth without traveling, but since we do not have so much control over our life (rs), I ended up having to travel completely changing the routine that I had scheduled for these days. But I did not give up, I innovated in some methods to continue with my goal and now, when finishing this challenge I will tell you a little of what I did.

Juju Coelho pinto usando camiseta manga longa Track & Field, Legging Track & Field, jaqueta Track & Field e tênis Nike.

Juju Coelho Pinto wearing Track & Field long sleeve t-shirt, Track & Field Legging, Track & Field jacket and Nike sneakers.

The main difficulty in losing weight is in food. Sometimes we can not regulate our day with times to eat, when we are out we do not have control with things a little greasier and so on. So I decided to include in my foods that accelerate the metabolism, that is, help burn calories a bit more quickly.

The foods that most help in this process are rich in protein, iron, zinc, and selenium such as chicken breast, seafood, and nuts. Among others such as ginger, mint, pepper, coffee, tea, and coconut oil.

Alimentos que aceleram o metabolismo. Foto: Google

Foods that speed up metabolism. Photo: Google

I started replacing the common oil with coconut oil at the time of some meal, started to drink mint and ginger tea and even the coffee. But an addendum, coffee in large quantities can do harm too, it is that saying “everything in excess does bad”, and it applies well to coffee, so if you follow this advice, limit yourself to a quantity indicated by your nutritionist per day, especially if you have a problem with ulcer or heart, for example.

My lunches came to be more accompanied by salad and fewer carbohydrates. Water is also a great help for those who want to lose weight and leaves are one of the largest sources of edible water that exists, invest more in the salad with chicken breast, for example, if you want to lose weight more easily.

And do not forget, just change food and not change your habits, become more active and less sedentary, no use!

Of course, these tips are just tips, if you really want to make a diet and a workout tailored for you, talk to a nutritionist and personal trainer, so your needs are met without harming you.

For today it’s just my loves, I’ll tell you a little more about how I lost weight in those 25 days and also tell the final result of it all!

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Be sure to share the post to compete for a trip to the Maldives!