This is a dietary regimen designed especially for all those people who wish thin Those extra pounds that bother them so much. It's a very simple plan to follow, based primarily on the intake of jack mackerelIf you do it strictly it will allow you to lose weight around 1 ½ kilo in 6 days.
If you are determined to put this dietary regime into practice you will have to have a health condition healthy, eat natural mackerel, drink the most water If possible, sweeten your infusions daily with sweetener or drink them bitter and season your meals with shawl, oregano and a minimal amount of olive oilYou must repeat the menu detailed below every day you follow the plan.
Why does mackerel help with weight loss?
The jack mackerel (also called mackerel) is a blue Fish with a very favorable profile for weight control: it provides around 112 kcal per 100 g, One 6,8g fat and near 15,7 g ProteinThese high biological value proteins generate great satiety and they help preserve muscle mass, which is key when losing weight.
Its omega-3 They contribute to reducing triglycerides and LDL and maintaining HDL, supporting the Cardiovascular health. In addition, it offers vitamins A and D, and B12, and includes minerals such as iodo (thyroid function and energy metabolism) and potassium (neuromuscular function).
How to choose, clean and cook mackerel
You'll find it at the market. fresh, frozen, smoked or cannedWhen fresh, look for bright eyes, red gills, and firm flesh. It's a fish found in the Atlantic, Pacific, Mediterranean, and Black Seas; it lives in schools and its flesh is firm and juicyCaution when cleaning it: in front of the first dorsal fin there is a small sting which can produce a painful sting.
To maximize your benefits, prioritize oven, griddle, roast or cook and avoid frequent frying. Mackerel works very well in saladsIt's delicious in salads, mild pickles, purées, and also shredded with vegetables and spices. A touch of lemon, pepper, garlic, and parsley enhances its flavor without adding calories.
Precautions and recommendations
Although it is a very healthy fish, it contains purinesTherefore, those who suffer hyperuricemia Those with gout should moderate their consumption and consult a professional. Regarding the mercuryHorse mackerel isn't one of the most problematic, but it's a good idea to vary the type of fish you eat throughout the week. The most popular season is usually... april to october And if you can't get fresh, canned goods in their own juice or in extra virgin olive oil are a practical and nutritious option.
Example of daily menu:
Breakfast: 1 herbal tea and 1 skimmed yogurt or 1 slice of white toast spread with light jam.
Midmorning: 1 fruit of your choice.
Lunch: 1 portion of jack mackerel salad, Integral rice, carrot, green beans and onion and 1 portion of light gelatin.
Mid afternoon: 1 fruit of your choice.
Snack: 1 herbal tea and 1 skimmed yogurt or 1 slice of white toast spread with light jam.
Dinner: 150g of mackerel, 1 portion of mashed potatoes and 1 serving of fruit salad.
Before going to bed: 1 infusion.
Practical tips for following the plan
- Choose fruits whole fruits for snacks (apple, pear, citrus fruits or red berries).
- In the salad use vegetables crispy and with little oil; season with lemon and herbs.
- Keep a hydration high: water, unsweetened or sweetened herbal teas.
- If you exercise, distribute the mackerel after training to recover best.
Incorporating mackerel with simple cooking methods, staying well hydrated, and prioritizing vegetables and whole grains allows lose weight without going hungry, while improving cardiometabolic markers and taking care of your muscle mass.
