-Adjust your diet to the caloric needs of exercise one.
-Substitute snakcs and chocolates for healthier foods.
-Includes five pieces of fruit daily taking into account that each weights around 100 grams.
-Substitute excess of fat meats such as lamb or pork for other less fat such as chicken meat.
-Adjusts a healthy distribution of macronutrients: 50% Carbohydrates 30% Proteins and 20% Fats
- 50% carbohydrates = 1477,35 carbohydrates
- 30% proteins = 886,41 proteins
- 20% fats = 590,94 fats
Banana: Calories: 85 Carbohydrates: 22,2 Proteins: 1,1 Fats: 0,2
Apple: Calories: 58 Carbohydrates: 15,2 Proteins: 0,3 Fats: 0,2
Melon: Calories: 44 Carbohydrates: 11,1 Proteins: 0,6 Fats: 0,3
Watermelon: Calories: 22 Carbohydrates: 5,3 Proteins: 0,5 Fats: 0,1
Orange: Calories: 42 Carbohydrates: 10,5 Proteins: 0,8 Fats: 0,2
Gluten flour: Calories: 378 Carbohydrates: 21,2 Proteins: 41,4 Fats: 8,9
Cheese: Calories: 393 Carbohydrates: 2,9 Proteins: 40 Fats: 26
Sweet potato: Calories: 114 Carbohydrates: 26,3 Proteins: 1,7 Fats: 0,4
Fig: Calories: 274 Carbohydrates: 69,1 Proteins: 4,3 Fats: 1,3
Lentils: Calories: 340 Carbohydrates: 60,1 Proteins: 24,7 Fats: 1,1
Loin: Calories: 153 Carbohydrates: 3 Proteins: 23 Fats: 5
Chicken: Calories:170 Carbohydrates: - Proteins: 18,2 Fats: 10,2
Milk: Calories: 79 Carbohydrates: 10 Proteins: 3 Fats: 3
Bread: Calories: 263 Carbohydrates: 56,5 Proteins: 8,9 Fats: 0,2
Soup: Calories: 369 Carbohydrates: 75,2 Proteins: 12,5 Fats: 1,2
Tuna: Calories: 127 Carbohydrates: - Proteins: 28 Fats: 0,8
TOTAL: Calories: 2911
Carbohydrates: 388,2 x
4 = 1552,8
Proteins: 208,6 x
4 = 834,4
Fats: 59,5
x 9 = 535,5
