Diets to improve the health of our body

Diet to Lower Glucose, Colesterol, Graso Liver and High Tension in a 53 Year Man

Profile of the Individual

• Age: 53 years
• Height: 1,82 m
• Weight: 118 kg
• IMC: 35.6 kg/m2 (calculated as 118 / (1.82)2), indicating degree II obesity.
• Objective: Lose 20 kg of abdominal fat (mainly visceral), reduce glucose, cholesterol, improve fatty liver and control hypertension, while maintaining muscle mass.
• Conditions: Hypertension, fatty liver, high cholesterol, high glucose (probable prediabetes or type 2 diabetes).

General considerations

A 53-year-old man with these characteristics needs a diet that addresses several important goals: reducing visceral fat, which is related to problems such as fatty liver, hypertension and increased cardiovascular risk; improving insulin sensitivity to help lower glucose levels; lowering LDL cholesterol, known as “bad,” and triglycerides; and controlling blood pressure, all without sacrificing muscle mass. To achieve this, it is essential to adopt a balanced approach that includes a low calorie and sodium diet, rich in fiber, healthy fats and adequate proteins, as well as incorporating physical exercise. Weight loss should be gradual, between 0.5 and 1 kg per week, to avoid loss of muscle mass and the bounce effect.

Caloreal and Macronutrient requirements

• Basal Metabolic Rate (TMB): Using the Harris-Benedict formula for men:
  TMB = 88,362 + (13,397 × weight in kg) + (4,799 × height in cm) – (5,677 × age in years)
  TMB = 88,362 + (13,397 × 118) + (4,799 × 182) – (5,677 × 53) ≈ 2.140 kcal/day.
  Assuming a level of sedentary activity (factor 1.2), total energy expenditure (GET) is:
  GET = 2.140 × 1.2 ≈ 2.570 kcal/day.
• Caloreal deficit: To lose 20 kg (1 kg of ≈ 7,700 kcal fat), a deficit of 154,000 kcal is required. To lose 0.5-1 kg per week, a deficit of 500-1,000 kcal/day is adequate, meaning to consume between 1.570-2.070 kcal/day.
• Macronutrient Distribution:
  • Proteins: 1.6-2 g/kg weight to preserve muscle mass (approximately 190-236 g/day, or 760-944 kcal, 46-56% of the total).
  • Fats: 20-25% of the total (35-55 g/day, 315-495 kcal), prioritizing monounsaturated fats and omega-3.
  • Carbohydrates: 30-35% of the total (120-180 g/day, 480-720 kcal), focused on complex and fiber-rich carbohydrates.

Principles of the Diet

1. Glucosa control: Avoid glucose and insulin peaks by choosing low-glycemic-index carbohydrates (IG), rich in fiber, and combining them with proteins and healthy fats.
2. Reduction of Colesterol and Triglycerides: Limit saturated fats (% of calories), avoid trans fats, and prioritize monounsaturated fats (olive oil, avocado) and omega-3 (blue oil).
3. Graso liver: Reduce simple sugars, alcohol and saturated fats; increase antioxidants (fruits, vegetables, green tea) and fiber.
4. Hypertension: Reduce sodium to 1,500-2,300 mg/day, increase potassium (fruits and vegetables), and limit alcohol and caffeine.
5. Preserve Muscular Mass: Ensure a proper contribution of proteins and combine with strength exercise.
6. Loss of Abdominal fat: Create a sustainable calorie deficit, prioritize satiating foods (fiber, proteins) and reduce stress (which raises the cortisol and favors visceral fat).

Recommended Foods and Avoid

Allowed foods:

• Wizard proteins: Chicken breast, turkey, white fish (green, cod), blue fish (salmon, sardines, mackerel), egg whites, tofu, legumes, chickpeas.
• Complex carbohydrates: Bird, quinoa, brown rice, sweet potatoes, whole bread (in moderation).
• Healthy fats: Extra virgin olive oil, avocado, nuts (almonds, nuts, 20-30 g/day), seeds (chía, linen).
• Vegetables: Spinach, broccoli, cauliflower, zucchini, peppers, asparagus (rich and potassium).
• Fruits: IG bass fruits such as red fruits (berries, strawberries), apples, pears, citrus fruits (oranges, grapefruits).
• Milk: Greek yogurt low in fat, unborn milk, fresh cheese low in salt.
• Drinks: Water (2-3 liters/day), infusions (green tea), single coffee (maximum 2 cups/day).

Foods to Avoid:

• Simple sugars: Sweets, cookies, pastries, soft drinks, industrial juices.
• Refined carbohydrates: White bread, white rice, non-integrated pasta.
• Saturated and trans fats: Sausages, fat meats, butter, fried, fast food.
• Alcohol: Increases triglycerides and affects the liver (maximum 1 glass of red wine/day, if permitted).
• High sodium foods: Canned, precooked, commercial sauces, salted snacks.

Weekly menu (1,800 kcal/day approximately)

Day 1

• Breakfast: 40 g oats with 200 ml of denate milk, 5 almonds, 100 g strawberries, 1 teaspoon of chia seeds.
• Mid morning: 1 apple, 1 handful (15 g) of nuts.
• Lunch: 150 g grilled chicken breast, 100 g quinoa, 200 g steam broccoli with 1 tablespoon olive oil, 1 orange.
• Merienda: 150 g of Greek yogurt low in fat, 50 g of blueberries.
• Dinner: 150 g of salmon oven with lemon, 200 g of sprinkled spinach with garlic and 1 tablespoon of olive oil, 1 infusion of green tea.

Day 2

• Breakfast: 2 white + 1 whole egg scrambled with spinach, 1 slice of whole bread, 1 grapefruit.
• Mid morning: 1 pear, 10 almonds.
• Lunch: 150 g of turkey on the plate, 100 g of roasted sweet potatoes, rúcula salad and tomato with 1 tablespoon olive oil, 1 kiwi.
• Merienda: 1 Greek yogurt low in fat, 1 teaspoon of linen seeds.
• Dinner: 150 g steam merluza, 200 g of pumpkin on the plate, 1 infusion of green tea.

Day 3

• Breakfast: 200 ml of unborn milk, 30 g of oatmeal, 100 g of red fruits, 5 hazelnuts.
• Mid morning: 1 apple, 1 handful of pumpkin seeds (15 g).
• Lunch: 150 g of peased lentils with vegetables (zanahoria, pepper), 100 g of brown rice, green salad with 1 tablespoon olive oil, 1 mandarin.
• Merienda: 2 cooked egg whites, 1 small avocado (50 g).
• Dinner: 150 g cod oven, 200 g grilled asparagus, 1 infusion of green tea.

Day 4

• Breakfast: 2 slices of whole bread with 50 g of fresh cheese under salt, 1 kiwi, 1 single coffee.
• Mid morning: 1 pear, 10 almonds.
• Lunch: 150 g oven chicken with herbs, 100 g sweet potatoes, 200 g steam cauliflower with 1 tablespoon olive oil, 1 orange.
• Merienda: 150 g of Greek yogurt low in fat, 50 g strawberries.
• Dinner: 150 g of grilled sardines, spinach salad and tomato with 1 tablespoon olive oil, 1 infusion of green tea.

Day 5

• Breakfast: 40 g oats with 200 ml of denate milk, 5 nuts, 100 g of blueberries.
• Mid morning: 1 apple, 1 handful of chía seeds (10 g).
• Lunch: 150 g of tofu to the plate, 100 g of quinoa, 200 g of broccoli to steam with 1 tablespoon olive oil, 1 grapefruit.
• Merienda: 2 cooked egg whites, 1 small avocado (50 g).
• Dinner: 150 g of chin oven, 200 g of pumpkin on the plate, 1 infusion of green tea.

Day 6

• Breakfast: 2 white + 1 whole egg scrambled with peppers, 1 slice of whole bread, 1 mandarin.
• Mid morning: 1 pear, 10 almonds.
• Lunch: 150 g turkey grill, 100 g brown rice, cucule salad and cucumber with 1 tablespoon olive oil, 1 kiwi.
• Merienda: 150 g of Greek yogurt low in fat, 50 g of red fruits.
• Dinner: 150 g steam merluza, 200 g salted spinach with 1 tablespoon olive oil, 1 infusion of green tea.

Day 7

• Breakfast: 200 ml of unborn milk, 30 g oats, 100 g strawberries, 5 hazelnuts.
• Mid morning: 1 apple, 1 handful of nuts (15 g).
• Lunch: 150 g of grilled salmon, 100 g of roasted sweet potatoes, 200 g of asparagus with 1 tablespoon olive oil, 1 orange.
• Merienda: 1 Greek yogurt low in fat, 1 teaspoon of linen seeds.
• Dinner: 150 g chicken oven with lemon, spinach salad and tomato with 1 tablespoon olive oil, 1 infusion of green tea.

Physical Exercise to Complement the Diet

• Force training: 3-4 days per week, focusing on compound exercises (spins, dead weight, banking press) to maintain muscle mass. Use a weight that allows 8-12 repetitions per series, 3-4 series per exercise.
• Moderate Cardio: 3 days per week, 30-45 minutes of fast walk, bicycle or swimming to burn fat without affecting muscle mass.
• Time: Prioritize exercise in the afternoon, as it can activate metabolism more and help burn fat, according to fatty liver studies.

Other Councils

• Hydrating: Drink 2-3 litres of water a day to support the liver and reduce fluid retention.
• Reduce Stress: Stress elevates the cortisol, which favors the accumulation of abdominal fat. Practice relaxation techniques such as meditation or yoga.
• Sodium control: Use herbs and spices (oregan, thyme, curcuum) instead of salt to season.
• Green tea: Eat 1-2 cups a day (prepared at 95°C for 8 minutes) for its antioxidants (catechines), which help the fatty liver.
• Follow-up: Pesar every week (morning, fasting) and measure the waist to evaluate the loss of visceral fat.

Warnings

• Check with a doctor or nutritionist before starting the diet, especially for hypertension and fatty liver.
• Monitor glucose levels and blood pressure regularly to adjust your diet or medication if necessary.
• If there are dizziness, extreme fatigue or unusual symptoms, stop the diet and seek medical care.

Conclusion

This diet, together with exercise, can be a great way to lose 20 kg of abdominal fat in a period of 5 to 6 months in a healthy way. It also helps control glucose, cholesterol, fatty liver and hypertension. The key is to maintain a moderate calorie deficit, focus on eating proteins and fiber, and avoid those foods that can aggravate conditions. Medical constancy and follow-up are essential to achieving long-term success.