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      "body": "Herlys David, que buena tus recomendaciones esto nos motiva   ademas de tener un abdomen definido a alimentarnos de una maner muy sana, gracias....\n Bendecido en tu Blog.",
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      "body": "Hello Steemit people, today I will be leaving you a diet and tips to have a defined abdomen. This diet is based on my experiences with the gym and past appointments with the nutritionist.\n\nTo start with healthy breakfasts, we have to take into account whether or not proteins, carbohydrates with fiber and natural fats.\n\n![IMG-20180215-WA0001.jpg](https://steemitimages.com/DQmSTsLL4rU1fw3g1b2DxRVE8a3HHH9XHjAMenu7nDrCa7f/IMG-20180215-WA0001.jpg)\n\n* **Breakfast with egg**\n\nWe begin with the number 1 recommendation of nutritionists. Proteins, vitamin D and B12 are the complements that stand out in the egg, these are excellent for muscle mass. The recommended thing is to eat only the egg white if you want to lose weight.\n\n![IMG-20180213-WA0000.jpg](https://steemitimages.com/DQmU3JqtuwFbfqYy9FiCb5rkEPEJUPN5HNo51JacX3MngDj/IMG-20180213-WA0000.jpg)\n\n* **Eliminate yogurt in the morning**\n\nThe lactic acids in yogurt are not very good for digestion with an empty stomach, as well as containing very high levels of sugar. Instead of yogurt, eat breakfast with oatmeal, it contains many vitamins, proteins and is very good for digestion.\n\n> I have oats in flakes but it is the same if we crush it ;)\n\n![IMG-20180215-WA0004.jpg](https://steemitimages.com/DQmf2JAsEs6ENvou6JWWcDxv5G7VuAAKPxBLrb6YUqNvHHj/IMG-20180215-WA0004.jpg)\n\n* **Avoid Sweets in the morning**\n\nThe sweets in the morning are not very good for the stomach because they contain a lot of sugar. Replace them with honey, it generates much more energy to your body.\n\n**(Advice and food to avoid)**\n\n* **No vegetables fasting**\nNo consumas verduras verdad en la mañana, puede causar acidez y dolor abdominal con el estomago vacío, incluirlos mejor en el almuerzo.\n\n* **chocolates and desserts**\nThese foods have a lot of sugar and hydrogenated fats, being very difficult to burn this amount of calories, it is best to avoid it (Although a small dessert with a moderate amount of sugar is never bad).\n\n* **Fruits in their pure state**\nIt is much better to consume the fruits instead of making them juice, making them like this, it is consumed with sugar, therefore, it is preferable to eat them in their natural state.\n\n* **Avoid sauces and condiments**\nI know. . . This is one of the most difficult habits to leave, but it is one of the most important recommendations in the post. These food supplements usually contain a lot of saturated fat and calories that cost to burn in a day, such as: (Mayonnaise, ketchup, butter, mustard, BBQ). And the condiments a lot of sodium and salts that are bad for digestion and blood.\n\n**It is a main rule of those who take care of their figure:** Never skip breakfast. Even if you are in a hurry in the morning, find 5-7 minutes for breakfast.\n\nAnd good friends, thank you very much for watching it until the end, you would help me a lot by leaving your vote and following me as @herlysdavid leave a comment on any opinion, recommendation or doubt. . . There will also be a second part and even get to the third part about lunch and dinner (everything depends on the support).\n\nAll for today, Thank you for visiting and may God bless you <3.",
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      "body": "Hola gente de Steemit, hoy les estaré dejando una dieta y consejos para tener el abdomen definido. Ésta dieta está basada en mis experiencias con el gimnasio y citas pasadas con el nutricionista.   \n\nPara comenzar con los desayunos saludables, tenemos que tener en cuenta incluir si o si las proteínas, los carbohidratos con fibra y grasas naturales.\n\n![IMG-20180215-WA0001.jpg](https://steemitimages.com/DQmSTsLL4rU1fw3g1b2DxRVE8a3HHH9XHjAMenu7nDrCa7f/IMG-20180215-WA0001.jpg)\n\n* **Desayuna con huevo**\n\nComenzamos con la recomendación número 1 de los nutricionistas. Proteínas, vitamina D y B12 son los complementos que más destacan en el huevo, estos son excelentes para la masa muscular. Lo recomendado es comer solo la clara de huevo si quieres bajar de peso.\n\n![IMG-20180213-WA0000.jpg](https://steemitimages.com/DQmU3JqtuwFbfqYy9FiCb5rkEPEJUPN5HNo51JacX3MngDj/IMG-20180213-WA0000.jpg)\n\n* **Elimina el yogurt en la mañana**\n\nLos ácidos lácticos del yogurt no son muy buenos para la digestión con el estomago vacío, además de contener unos niveles muy altos de azúcar. En lugar del yogurt, desayuna con harina de avena, esta contiene muchas vitaminas, proteínas y es muy buena para la digestión.\n\n>Yo tengo avena en hojuelas pero queda igual si lo trituramos ;) \n\n![IMG-20180215-WA0004.jpg](https://steemitimages.com/DQmf2JAsEs6ENvou6JWWcDxv5G7VuAAKPxBLrb6YUqNvHHj/IMG-20180215-WA0004.jpg)\n\n* **Evita los Dulces en la mañana**\n\nLos dulces por la mañana no son muy buenos para el estomago ya que contienen mucha azúcar, Reemplazarlos por miel, ésta genera mucha más energía a tu cuerpo. \n\n **(Consejos y alimentos a evitar)**\n\n* **Nada de verduras en ayuno**\nNo consumas verduras verdad en la mañana, puede causar acidez y dolor abdominal con el estomago vacío, incluirlos mejor en el almuerzo. \n\n* **chocolates y postres**\nEstos alimentos tienen mucha azúcar y grasas hidrogenadas, siendo muy difícil quemar esta cantidad de calorías, lo mejor es evitarlo (Aunque nunca está mal un pequeño postre con una cantidad moderada de azúcar).  \n\n* **Frutas en su estado puro**\nEs mucho mejor consumir las frutas en lugar de hacerlas jugo, haciéndolas así, se consume con azúcar, por ende, es preferible comerlas en su estado natural.\n\n* **Evita las salsas y condimentos**\nLo sé. . . Este es uno de los hábitos más difíciles de dejar, pero es una de las recomendaciones más importantes en el post. \nEstos complementos para la comida generalmente contienen mucha grasa saturada y calorías que cuestan quemar en un día, tales como: (Mayonesa, ketchup, Mantequilla, mostaza, BBQ). Y los condimentos mucho sodio y sales que son malos para la digestión y la sangre.\n\n**Es una regla principal de los que cuidan su figura:** Jamás Te saltes el desayuno. Incluso si tienes prisa por la mañana, encuentra 5-7 minutos para desayunar.\n\nY bueno amigos, muchas gracias por verlo hasta el final, me ayudarías mucho dejando tu voto y siguiéndome como @herlysdavid deja un comentario sobre alguna opinión, recomendación o duda. . . también habrá una segunda parte e incluso llegar a la tercera sobre almuerzo y cena (todo depende del apoyo). \n  \nTodo por hoy, Gracias por visitar y que Dios los bendiga <3.\n\n**Instagram** ;)\nhttps://www.instagram.com/herlys_david/",
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      "body": "Hola gente de Steemit, hoy les estaré dejando una dieta y consejos para tener el abdomen definido. Ésta dieta está basada en mis experiencias con el gimnasio y citas pasadas con el nutricionista.   \n\nPara comenzar con los desayunos saludables, tenemos que tener en cuenta incluir si o si las proteínas, los carbohidratos con fibra y grasas naturales.\n\n![IMG-20180215-WA0001.jpg](https://steemitimages.com/DQmSTsLL4rU1fw3g1b2DxRVE8a3HHH9XHjAMenu7nDrCa7f/IMG-20180215-WA0001.jpg)\n\n* **Desayuna con huevo**\n\nComenzamos con la recomendación número 1 de los nutricionistas. Proteínas, vitamina D y B12 son los complementos que más destacan en el huevo, estos son excelentes para la masa muscular. Lo recomendado es comer solo la clara de huevo si quieres bajar de peso.\n\n![IMG-20180213-WA0000.jpg](https://steemitimages.com/DQmU3JqtuwFbfqYy9FiCb5rkEPEJUPN5HNo51JacX3MngDj/IMG-20180213-WA0000.jpg)\n\n* **Elimina el yogurt en la mañana**\n\nLos ácidos lácticos del yogurt no son muy buenos para la digestión con el estomago vacío, además de contener unos niveles muy altos de azúcar. En lugar del yogurt, desayuna con harina de avena, esta contiene muchas vitaminas, proteínas y es muy buena para la digestión.\n\n>Yo tengo avena en hojuelas pero queda igual si lo trituramos ;) \n\n![IMG-20180215-WA0004.jpg](https://steemitimages.com/DQmf2JAsEs6ENvou6JWWcDxv5G7VuAAKPxBLrb6YUqNvHHj/IMG-20180215-WA0004.jpg)\n\n* **Evita los Dulces en la mañana**\n\nLos dulces por la mañana no son muy buenos para el estomago ya que contienen mucha azúcar, Reemplazarlos por miel, ésta genera mucha más energía a tu cuerpo. \n\n **(Consejos y alimentos a evitar)**\n\n* **Nada de verduras en ayuno**\nNo consumas verduras verdad en la mañana, puede causar acidez y dolor abdominal con el estomago vacío, incluirlos mejor en el almuerzo. \n\n* **chocolates y postres**\nEstos alimentos tienen mucha azúcar y grasas hidrogenadas, siendo muy difícil quemar esta cantidad de calorías, lo mejor es evitarlo (Aunque nunca está mal un pequeño postre con una cantidad moderada de azúcar).  \n\n* **Frutas en su estado puro**\nEs mucho mejor consumir las frutas en lugar de hacerlas jugo, haciéndolas así, se consume con azúcar, por ende, es preferible comerlas en su estado natural.\n\n* **Evita las salsas y condimentos**\nLo sé. . . Este es uno de los hábitos más difíciles de dejar, pero es una de las recomendaciones más importantes en el post. \nEstos complementos para la comida generalmente contienen mucha grasa saturada y calorías que cuestan quemar en un día, tales como: (Mayonesa, ketchup, Mantequilla, mostaza, BBQ). Y los condimentos mucho sodio y sales que son malos para la digestión y la sangre.\n\n**Es una regla principal de los que cuidan su figura:** Jamás Te saltes el desayuno. Incluso si tienes prisa por la mañana, encuentra 5-7 minutos para desayunar.\n\nY bueno amigos, muchas gracias por verlo hasta el final, me ayudarías mucho dejando tu voto y siguiéndome como @herlysdavid deja un comentario sobre alguna opinión, recomendación o duda. . . también habrá una segunda parte e incluso llegar a la tercera sobre almuerzo y cena (todo depende del apoyo). \n  \nTodo por hoy, Gracias por visitar y que Dios los bendiga <3.\n\n**Instagram** ;)\nhttps://www.instagram.com/herlys_david/",
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