Nutrition and Diet Tips

Get fit through a full control of his power : perhaps this is the fairest way to lose weight , but may not be easy to find out and decide what are the foods to take more just to have a slender body. The number one enemy of the diet, however, are famous and everybody knows: fat and sugar, to taste so good, but certainly detrimental effect on the line.

Especially in recent years has developed a new fashion: that of high-protein diets , when followed only by sportsmen and athletes, but, today, have been cleared for those who follow a mostly sedentary life. This is a diet based mainly on the intake of protein and vegetables, often regarded as a forerunner to a life full of health, wellness and beauty .

But it is a truly viable way and that can lead to certain results? First you must know that man, like the rest of the animal beings, need to take protein essential for their bodies, since the human body is constantly renewing and every day the cells that compose it, and continue to destroy rebuilding. This is possible due to the fact that proteins are formed by a series of “bricks” molecules called amino acids that are in other words they are linked together according to specific instructions that are dictated by the DNA . They are, therefore, the proteins that enable the continuous regeneration of cells through these ties by which they are set. Specifically, the protein should never be absent from the food we put on the table because if the body were missing a few amino acids or structures would create weaker the body would suffer. And ‘therefore very important to always be “well supplied” protein so you do not take that risk. Protein is also essential because they produce hormones, antibodies and other elements and substances used bodies for “exchange messages” to each other.

So far, therefore, the high-protein diet seems to be the ideal diet, and certainly more beneficial to lose weight, but then it seems that it was a discovery of recent years? Simply because a diet based solely on proteins and excludes other factors, such as carbohydrates, may not be as healthy as you think. Err on the proteins, in fact, can often be more harmful than use too fat. “Wrap” of proteins, in fact, can lead to consequences that are often “hidden” that are seen to a lesser extent than the possible implications of a diet based on fat.

Completely removing carbohydrates, in fact, is even less nitrogen that is fuel for our body alive, we can also get it from protein, but is a little ‘how to give the bottom of the last reserves of the organism. In addition, the disposal of nitrogen produced by the protein is much harder for the liver and kidneys can also be compromised by such an activity that is protracted over time.

But never fear: a diet of protein you can and can not lead to any harm in, just simply follow several precautions during the time when you just assimilate protein. These precautions could be: drink plenty of water during the day, not just during meals and at least 1.5 to 2 liters, and rotate the intake of foods rich in protein with vegetables and other foods. It ‘, however, totally not recommended for people who suffer from liver or kidney pain and diseases related to these body parts such as liver failure, hepatitis, nephritis, and gout.

But how can you lose with a type of diet of this kind? With a proper diet is based solely on the assumption of proteins can lose up to 1.5 kg per week and therefore 6 pounds in one month. For the best and most careful you can also reach to 10 pounds. This excellent result can be obtained by assuming a protein of 250 grams of protein, approximately, and 300 grams of vegetables for every meal, except for once a week where you can take on larger carbohydrates or other elements, in order not to have kidney damage, as already explained.

What other results can be obtained with a high protein diet? Apart from a considerable weight reduction diet based on proteins can be very useful for streamlining, specifically, belly and hips. These two parts of the body, in fact, are the most “hit” from fat, and we often find, especially at times when you want to look thinner, as the summer, to want to throw away those extra pounds that have already settled in those points. The only protein-based diet, therefore, can be a very good starting point to thin out their line at these points and not even too many sacrifices. The protein diet is, in fact, considered as an effective way to lose pounds in a selective manner, by identifying precisely which areas of the body to intervene through precise and balanced diet.

How many times have you ever say “I’m starving!”, But how many of these times we can say that he felt really hungry? The stimulation of hunger or satiety, in fact, are sometimes complicated neurophysiological mechanisms to understand and especially in Western societies often hungry without actually needing to be fed. The true protagonist, in fact, many Western tables hunger nervosa , which indicates that it is not always having an empty stomach the main cause of the sense of hunger, but there may be many other reasons.

Another cause, in fact, which can cause hunger even without an empty stomach and stress. Having too many commitments or lead a hectic life and often governed by hunger would, in fact, increases stress and causes the discharge of dopamine , which promotes the birth of the very anxious feelings of hunger in the body.

But what are the foods that we ingest more and more increases our sense of hunger? Well yes, there are certain foods that despite being rich in nutrients, however, fail to satisfy the body. How can such a thing happen? The main cause is that when a particular substance is not produced may require the body to take certain foods in order to address the lack of this element is called serotonin , which is also mainly responsible for the onset of satiety. Serotonin, in fact, to be produced needs carbohydrates and sugary foods: those people who have low levels of serotonin in the body is normal to have instinctively attacks of hunger and desire to take a lot of pasta and desserts in order to produce the substance necessary to satisfy their wants. So pasta and desserts are the perfect and ideal to fight hunger, but sin is a contraindication that few can bear: the fat.

And ‘therefore impossible to eliminate all sugars and sweets from your diet worth the exponential growth of the sense of hunger, but, unfortunately, taking these two drugs have “side effects” that can also prevent us from staying on the line. Chief among these effects is the slowing of metabolism , in particular those who take a lot of carbohydrates and sugars tend to make many little physical activity and absorption of substances that make you fat, then it is much faster.

Tiredness and listlessness are, therefore, the palpable consequences that are felt in a regime of taking very high in carbohydrates and sugars. Another effect is the dependence: even though the carbohydrate satiate my hunger produce some substances, endorphins, the body that arouse pleasant feelings of well being that can become a real drug to the body, causing a serious addiction. The desire for carbohydrate-rich substances, but also sugar, it becomes almost unstoppable and uncontrollable, but leads in the long run, in a great psychological suffering with feelings of anxiety and insomnia.

And the latter problem causes another major problem that can further compromise our line: the problem dell’abbuffata night. Yes, because too much intake of these foods can cause a satisfaction, as it were, threatening to cause serious problems, as well as your fitness level, even with the power. So even though carbohydrates causes satiety due to endorphins addiction means that you are looking increasingly taking these substances. Recruiting in the right measure is the ideal solution.

Although sugar is a major player in the life of each one of us. Memory, clarity and proper functioning of brain cells are some of the main positive features that make the human body sugars.

Even sugar, however, highly addictive and can cause attacks and greedy desires to ingest large quantities of sweets of all kinds and types. Even the absence of sugars, however, the body can cause problems as hypoglycemia that results in a very low rate of glucose in the blood. In addition to pathological diseases, however, the need sugar problems can be caused by an emotional or affective: deficiencies in these important spheres of life, indeed, can cause an urgent need to consume sugar. Loneliness, stress, depression may, in fact, find relief and solace in taking sugars.

The physicians of Louisiana State University Agricultural Center have indicated that the candy, if taken in moderation, can help us lose weight . It seems incredible, but some studies do not just candy to lose weight, but also chocolate and sweets in general. But we discover more about how this might be possible, provided that it is. The research was carried out on well 5 000 adult men and women who were part of the National Health and Nutrition Examination Survey (NHANES). This study found that people who eat sweets in moderation was thinner and had also an index of body fat lower body.

Sweets help to keep your weight under control, in practice help us to better manage the daily caloric intake because sometimes assuming a fools the brain, and if, instead, eat a sandwich that we eat a candy seems obvious that the result will be a substantial weight loss.
The gum is a ‘good technique to keep your mouth busy and do not even think of what to put in their mouths. In addition, whenever we chew something, our brain receives the nutrition that communicates to our digestive system that we are eating and then starts the digestive process that takes us within 15/20 minutes to reach the fullness without having eaten anything. Many people chew gum obtained excellent results in terms of weight, but not as good in terms of health, in fact, using the gum almost as a substitute for food leads to malnutrition in the absence of the main nutrients: protein, carbohydrates and lipids.

In London are investigating a chewing gum containing the ‘hormone PP (pancreatic polypeptide) capable of being able to block and inhibit our appetite, and in Italy there are only sugar-free gum containing chromium and green tea extracts (the chromium promotes the metabolism of sugars , while the green tea is well known for its draining properties and antioxidants, which among other things, fight free radicals), which helps the metabolism to burn fat.
Those who have given life to this experiment, in short, who have discovered this peculiarity very interesting for lovers of candy, have indicated that eating sweets in the normal way does not make you fat.
But what also contributes to the increase in weight is taking more calories than you consume. The problem then is always due to physical activity : if a person eats candy or sweets every day do not get fat if he can obviously not to overdo it in quantity, but above all the calories consumed later.

A sweet in itself does not make you fat, but then everything that you eat later that inevitably increases our weight. Beware though, this does not give you the freedom to binge every day of chocolate or candy, eat them all right, but always in reduced form. As in all things is the exaggeration which then results in problems. Eat sweets in moderation, as long facades and physical activity .
What lends credence to this little “discovery” is that always the candy and sweets in general are strictly prohibited in any diet containing calories because these “useless” because they do not bring any benefit to our body or nutritional. Here in this regard were born light or sugar-free candies that help people to satisfy greedy pleasure without affecting body weight. For those people who love sweets and want to try to have them so that in addition to eating the candy you can do with much more confidence, knowing what is in the candy you eat the more willingly. Here is the recipe for marshmallows:

Ingredients
200 grams of grape sugar (or sweetener diet)
2 tablespoons lemon juice, lime, strawberries, oranges, etc. (preferably lemon)
10 tablespoons of a fruit juice (to your liking based on what you prefer)
1 package of gelatin (12 g in total)
Let the gelatine to soak for 10 minutes, pour into a saucepan the sugar (or sweetener, for those on a diet) with 2 tablespoons lemon juice 10 tablespoons of fruit (pineapple, orange, strawberry, etc.) bring to a boil on the stove, leaving the mixture for 5 minutes. We remove the saucepan from the heat and add the gelatin, stirring until well wrung completely dissolved. With a teaspoon take the mixture and fill the molds simple, round or square-shaped or wedge. Put the mold in the fridge for a couple of hours.

We said then that there is a candy that makes losing weight, but only that chewing a candy often we tend to eat less when you are at the table. This fact does not make candy a remedy against obesity.

There is, however, a gum that comes from America and that promises amazing results for our waistlines. We understand that it is set, it is a simple chewing gum that makes you lose the sense of hunger just as they did to that used for smoking cessation. The chewing and thereby enables the function that clears in a few minutes the hungry.
Well it is no longer a mystery that the weight loss business is an industry that knows no crisis, and for this reason, the industries are always looking for new revolutionary products that seek to meet the needs of new shortcuts to fool the body and bring to weight loss fast, safe and without too many sacrifices. The slimming chewing gum, however, are a real drug because it contains a hormone (PYY) are able to liberate others of the same body type that appease hunger.
This hormone to vitamin B12 flanked remains active even when it arrives in the stomach without being destroyed, and spoil its effect. In fact remained intact (thanks to vitamin) can produce this hormone and other hormones reach the intestines where the substances are absorbed. The drug must be taken after a normal meal, and provoke the anti-hunger after about 3-4 hours and then by getting the person to the next meal already with a sense of fullness with a consequent reduction in food intake.

Protein diet is not synonymous with unbalanced system Indeed, if practiced properly, without exaggeration, may prove valuable to quickly find a perfect shape and then maintain it over time.

Proteins: the building blocks of the body

Proteins are the main constituents of the tissues, skin, muscles, internal organs, blood, bones, as well as antibodies, hormones and enzymes, are all made of protein, combined with other substances. That’s why these important nutrients are called “bricks” the body.

Meat, fish, eggs and cheese are staple foods in a diet of protein, although it must be remembered that by combining different plant foods (eg cereals and legumes), you can still make attractive additions, under the complete nutrient profile.

How many do you need?

Normally, protein should provide about 15% of the calories that we take with food. In a protein diet, these substances are found instead in an amount slightly ‘higher. The balance remains an essential feature, carbohydrates (pasta, rice, bread …) should not be eliminated but only reduced. Rather should save more on fats, limiting those of seasoning

The importance of breakfast

Even for those on a protein diet, a good breakfast is absolutely essential to face the day with the right carica.Dopo the long overnight fast, at a distance of 10-12 hours after dinner, you need readily available energy supply does not mean exposure to the risk of hypoglycemia (low blood sugar) during the morning, resulting in a feeling of weakness and difficulty concentrating. Many of the people who skip breakfast, they do believe that it serves to lose weight. WRONG! The result can be exactly the opposite, and because the calories are absorbed in the morning burn more rapidly absorbed than dinner, because hunger can be pushed to munch snacks and meals throughout the day, almost without realizing it

The perfect breakfast

The classic Italian breakfast, prepared with food typical of the Mediterranean diet, it is well able to fit into a protein diet providing sufficient space for lunch and dinner.

Here are the cornerstone of a good breakfast food:

milk or food derived, as yogurt.la presence of dairy products is important for the intake of animal protein, calcium and B vitamins The best milk is fresh, pasteurized, high quality these yogurts ideal is white, preservative-free and sweetened (fruit can be added to pieces, fresh)
a food rich in carbohydrates such as bread, biscuits, cereal flakes, rice crispies, muesli. The convenience of cookies makes them the most common by far the favorite pane.Attenzione however, suitable for morning biscuits are dry traditional biscuits are good too, although they are generally more fat, while those indicated stuffed stuffed or covered with chocolate.
a fresh fruit for vitamins and fibre.La fruit in season and must be domestically produced, preferably organically grown.
a drink, especially in summer and if you do not consume milk, you need to supplement fluid intake. Perfect tea, juices and fruit juices.

The rules to follow:

At this point, the rules to properly set a protein diet are drawn:

enter a range of meat, fish or eggs on the menu for both lunch and dinner.
limit the consumption of pasta and rice once a day
make room for fruits and vegetables, however, valuable to ensure a sense of fullness and ease, thanks to their water content, the elimination of waste.
often consume legumes (vegetables are rich in protein, even better if combined with cereals in order to supplement the nutritional value
reduced fat salad dressing and cooking prefer lean, such as steamed, roasted, baked or microwaved.
drink plenty of water at the table to facilitate diuresis limit the consumption of alcohol: a glass of wine with meals is allowed

How to lose weight and still eat sugar. Sugar is a healthy food after all containing zero fat , provides instant energy, and makes almost any food taste better, however, these attributes are outweighed by a physiological fact: Sugar is not food for weight loss .

This may seem a given, but then why get fat?, But there are several tricks to minimize the harmful effects of sugar and create a slimmer body and healthier.

Sugar consumption is like a switch that tells your body to store fat. And sugar is everywhere, not just soft drinks, sweets and desserts, is disguised in refined carbohydrates such as bread, rice and pasta, and even in beer and milk. Your body can not tell the difference quickly digested and absorbed all of these sugars in the blood as glucose.

This means that most people eat the equivalent of a diet high in sugar, even if they have given up sweets. Case in point: During digestion, a slice of white bread becomes the same amount of sugar in 4 tablespoons of sugar.

This is what happens: every time you eat sugar, blood glucose level rises rapidly. In turn, stimulates the release of insulin, a powerful hormone that signals your body to store fat.

Of course, it could be ready to make sandwiches, fried rice and spaghetti. But the use of cutting-edge strategies can reduce the rate at which sugar is absorbed into the bloodstream.

You yourself can lessen the impact of any food you have in your glucose levels and the body’s ability to burn fat. Consider the nutritional damage control. And the benefits extend beyond the physiology of fat metabolism.

Research shows that keeping glucose levels under control in the blood decreases appetite and reduces the risk of diabetes, heart disease and cancer. Fortunately, this is not just a marketing ploy in the industry, is a scientific reality.

What we can do is to assist and cooperate with the process, because weight loss is just a process that takes time and will. But when you start seeing the results and look to improve your quality of life, feel that every effort has been worthwhile.

A good trick to help with your weight loss process is to eat some foods that naturally help your body burn fat . For example: low fat milk, low fat yogurt and cheese burn fat naturally, the secret lies in calcium.

Oats and barley are other foods that you can use, the key is in the fiber they have. Green tea is another of the Allies to lose weight.

The protein found in eggs makes another good fat burners.

Almonds are another food that you can use, they contain “good” fats and are one of the best sources of Omega 3 fatty acids.

Perhaps this will seem like a contradictory idea but eating salmon is good for losing weight, the large amount of omega 3 fatty acids present in fish like salmon are a good food to include in your diet. If the salmon do not like, you can try the Tuna.

Apples and pears can also help you lose weight, they contain flavonoids, naturally occurring chemicals found in plants and present good properties to fight fat.

Finally, vinegar stimulates the genes that produce enzymes that help your body to burn fat.

If the past few months have preferred not to follow our advice and now you find yourself with some extra pounds too much in view of the costume fitting, I suggest you take a look at this diet, the traditional diet Plank that enable you in two weeks at full , to say goodbye to extra pounds and be as ready to costume fitting. Clearly you can not work miracles: two weeks of diet, however, should give a good result. We always recommend drinking plenty of water and avoid alcohol, the real attack on our line!

FIRST DAY “Monday”
Breakfast: coffee without sugar as desired.
Lunch: two hard boiled eggs with spinach slightly salty.
Dinner: a big steak or three slices of roast beef with lettuce and celery.
SECOND DAY “Tuesday”
Breakfast: coffee, sugar and a sandwich.
Lunch: a big steak, green salad and a fruit to taste.
Dinner: ham in quantities desired.

THIRD DAY “Wednesday”
Breakfast: coffee, sugar and a sandwich.
Lunch: two hard boiled eggs with green salad and tomatoes.
Dinner: ham and green salad.
FOURTH DAY “Thursday”
Breakfast: coffee without sugar and a sandwich.
Lunch: a boiled egg, cooked or raw carrots, Swiss cheese.
Dinner: fruit and natural yoghurt.

FIFTH DAY “Friday”
Breakfast: coffee, sugar and a sandwich.
Lunch: boiled fish and tomatoes.
Dinner: steak and green salad.
SIXTH DAY “Saturday”
Breakfast: coffee, sugar and a sandwich
Lunch: grilled chicken
Dinner: two boiled eggs and carrots cooked or raw.
SEVENTH DAY “Sunday”
Breakfast: tea with lemon.
Lunch: grilled steak and fruit choice.
Dinner: your choice what you want

To slim down the rule must be less carbohydrates because this will greatly cut the fat while providing the same number of calories. The diet, with this logic, should last about three months. This, at least according to research presented at the last congress of the American Endocrine Society. Let’s see what were the terms of the study knowing that 45 women, aged between 18 and 65, were subjected to two different diets: one where 60 percent of calories coming from carbohydrates, 20 percent from fat and the rest from proteins.

But the other in which carbohydrates were reduced to 45 percent and fat, mostly unsaturated from plant sources such as walnuts and hazelnuts, as much as 35 percent. After three months, the ladies had lost 9 pounds less carbiudrati, one more than the others.

“The problem is that back then the lost pounds, at most within two years is because a diet low in carbohydrates is perceived as “unnatural” , is too far away from our food standards. So it is more likely to abandon it, “says Gabriele Riccardi, president of the Italian Society of Diabetology.

Losing weight in this way is quite easy, in a short time, but for long-term results should not be so drastic, better to replace refined carbohydrates with whole ones, increasing the consumption of fruits and vegetables.

The diet of the garden is not a real diet, but a council food. So it’s a way to tell you to eat vegetables. In winter it’s harder, there is less choice and some have rich, intense flavors. In summer (and spring), but there are very tasty vegetable with loads of vitamins and minerals we need not to just give up. Think of courgettes, aubergines, carrots, tomatoes and more. In addition, there are also very sweet fruits, real natural sugar.

Tend to focus on vegetarian diet gives important contributions to our body: first, because with the heat we may reinstate the right amount of ‘water, then because we help our skin to protect from the sun, for example, vitamin A protect skin and eyes, the C keeps you young and boosts the immune system, nervous system and gives the sprints.

Then there is another vitamin, the PP that makes us feel snappy and full of energy and protects the arteries. To obtain these results is sufficient to go to the supermarket or to the market and get your fill of these wonderful sources of health.

Let us see what can be to cook the dishes: the beautiful grilled vegetables or soups (just putting fresh vegetables, not frozen envelopes). You can add calories, creating a single meal, with a beautiful cake, such as zucchini. Really try to force yourself, the less supplements and more vegetables.

Today I want to present an easy detox diet for two days, perfect to put your body into shape after a period of debauchery, or simply to use when you feel bloated and not very fit. There are two days on a diet low calorie, perfect for the weekend and to recover from a period of debauchery and outputs too much food or drinks with friends. We always recommend drinking at least two liters of water a day, always important, but which in summer becomes very critical to your line, but above all for your health.

Let’s see the simple program for the two days that will make you feel immediately better shape.

First day (1009 calories)
Breakfast: 100 g of skimmed milk with coffee , 30 g. of jam, biscuits 3
Lunch: 150 g roast beef with salt, 200 g. fennel boiled, 150 g Grapefruit
Snack: tea with three biscuits
Dinner: 180 g vegetable soup, 150 g grilled fish, 200 g. beet with 10 g. oil, 40 g. of bread, 200 g apple

Second day (1,022 calories)
Breakfast: 125 g of yogurt, 30 g of rusks
Lunch: 70 g. of ham, 250 g with herbs, cooked in a tablespoon of oil, 20 g. of bread, 200 g apple
Snack: 200 g. orange juice
Dinner: 200 g boiled zucchini with a spoon of oil, 50 g. mozzarella cheese, 20 g wholemeal bread