Nutrition and Diet Tips

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.

We provide some tips for meals and dinners that take place at the holidays and special events, focusing on the Montaigne diet and Atkins, which although they are really different, they retain some common ground to create a menu that facilitate valid for both.

Starters

For incoming first courses or may choose vegetables allowed in both sets of thinning, such as spinach, lettuce varieties … and make a salad with smoked cheese, boiled egg, shrimp, ham strips and season it with oil … olive or even a homemade mayonnaise.

Main courses

In these diets may eat any meat or fish, cooked the way you want, either roasted in foil, grilled or in sauce, taking care that the latter not be added to flour, starch etc., to thicken.

Desserts

For the desktop can be taken without sugar candies and marzipan (sweetened) in moderation, always looking at the nutritional report comes on the back of the packaging to ensure they do not contain added honey, puffed rice and other high glycemic index carbohydrates are not allowed in these diets.

The most recommended would be the toast yolk nougat, almond hard, soft type Jijona and chocolate, as these are often the most natural and contain fewer additives.

Our recommendation concerning alcoholic beverages will always be consumed in moderation, for the toast to opt for a Brut cava is a good choice because it is the less sugar it contains, but if you prefer, you can opt for a dry cider.
Tip!
Above all, try to live Christmas without too much stress, relax and enjoy, keeping in mind that at this time is more complicated to ask a lot of weight to lose, will be a great achievement to stay where they already have.

Much is said about the Glycemic Index, but very few of us know with certainty what we mean when we use this term.

The Glycemic Index is a name that has been used to refer to the elevation of blood glucose (blood sugar) produced by a food that contains carbohydrates or a certain proportion of carbohydrates.

That is, the glycemic index indicates the effect of food on blood glucose levels in the body.

The body’s glycemic response to a food depends on many factors, including the cooking method, the amount of fiber that has the food, the proportion of carbohydrates and the interaction between nutrients.

Then the pope, whose main food nutrient is carbohydrate raises blood sugar more if swallowed pureed if consumed baked or broiled. This is due to its digestibility. That is, the mashed potato is easier to digest and therefore easier and metabolized into glucose faster than the baked potato.

It is also different eating white bread to eat bran or wholemeal bread, because the latter contain more fiber and its structure is more complex, therefore, your digestive process is larger and less elevated blood glucose or blood sugar than white bread whose structure is simpler.

The glycemic index ranks foods with a numeric value, by reference to the rate of glucose whose value is 100. Thus, the closer to 100 is the value, the higher the glycemic index and the greater the impact, or elevated blood glucose.

This parameter is often useful when implementing a proper nutrition for people with diabetes, since, as we said before, the combination of specific foods and their direct impact on the blood glucose levels.

While glucose has a glycemic index of 100, the cherry has a value of 32, 64 beets, potatoes from 70 to 130 (depends how you eat), peas 31, the lentils of 29 (by high fiber content), the pear has a glycemic index of the block 40 and between 40 and 60.

All this shows why when it comes to recommending a diabetic about feeding is advised to consume foods rich in fiber, fruits and raw vegetables or nuts and avoid eating at one meal, noodles or mashed potatoes and white bread.

A balanced diet must necessarily include all food groups in the following proportions: 6 servings of complex carbohydrates, 5 servings of fruits or vegetables, 2 servings of milk or yogurt (or, soy milk fortified with calcium); 2 servings of protein, and 15 to 25 grams of fats and oils.
Below are a table indicative of all foods that should be present in a balanced diet, along with some helpful tips.

CARBOHYDRATE
Bread, grains and potatoes are the main source of nutritious complex carbohydrates (starches), fiber, calcium, iron, B complex yvitaminas
What to do: Choose whole grain bread, black bread or bread rich in fiber, increase your intake by cutting thick slices of bread when making sandwiches (sandwiches). Eat bread with main meals and serve a greater portion of potatoes, rice or pasta instead dealimentos containing more fat.
What not to do: Cook the foods from this group, use plenty of butter or margarine spread on bread, as this means adding unnecessary fat. Try not to add cream sauces and fatty toppings such dealimentos.

FRUIT
This group includes fresh and dried fruits and fruit juices, and provides vitamin C, beta carotene, folate and fiber, and simple carbohydrates.
What to Do: Choose a variety of fruits, increase their consumption cominedo fruit for dessert or snack (mid-morning or afternoon).
What not to do: Eating too much fruit at one meal: may cause indigestion or stomach upset, particularly if the fruit is not ripe.

VEGETABLES
They are the basis of many diets, whether or not vegetarian. They are vital for providing vitamins, minerals, fiber and carbohydrates.
What to do: Use tomatoes and other vegetables in sauces or serving as a salad to accompany meat or pasta.
What not to do: Fry the vegetables much, as this will absorb a lot of fat, is little better jump in margarine.

Milk and milk products (excluding butter and cream)
The main nutrients that are obtained in this group are: calcium, magnesium, protein, riboflavin and vitamins B12 and A.
What to do: Consume moderate amounts of these dairy products. Choose low-fat varieties, most of the time.
What not to do: Consuming large amounts of milk, cream, butter, cheese or whole. Skim milk is as good source of calcium as whole milk.

Meat, poultry, fish and other (vegetables, eggs, nuts)
These foods are important sources of iron, zinc, protein and B vitamins, especially vitamin B12.
What to do: consume in moderation. Choose lean meat and remove all visible fat. Eating fish at least twice a week, and include a serving of fish rich in fatty acids like salmon and mackerel.
What not to do: Fry the meat or fish or adding fat to products high in fat. It is better grilling, simmering, steaming, stir-fry with little oil and roasting food.

diet to be in the area was made in America, thanks to Barry Sears.  The welfare, the absence of disease, optimal health is the metabolic state in which the body and mind work at maximum efficiency (that is to be in the area). The way to enter the Area consists of a balanced diet (zone diet) in which carbohydrate, protein and fat are tightly controlled within each meal.

The Zone diet was born as opposed to diets rich in carbohydrates, since they fail to remove the excess body fat, that is due to that cause overproduction of insulin and eicosanoid production bad. Too much insulin results in a decrease in blood sugar (glucose) in the blood, which is converted into fat and at the same time blocking access to our fat stores, all of which ultimately leads to disease. This is the explanation of why diets high in carbohydrates, they produce feelings of fatigue, each time makes us feel less physical energy and accumulate more and more body fat.

In the Zone Diet have easier access to stored fat reserves (rather than the accumulated carbohydrates) as energy source, which also translates into greater mental focus, which not only helps to be more productive, but improve physical performance.

In the Zone diet, it is advisable to make five meals per day, two of which will be lighter.  Never leave to spend more than 4 or 5 hours between them, because otherwise the fee is triggered insulin and altered levels of blood sugar.

Recommended foods in the diet of the area are as follows

* Carbohydrates: the benefit of carbohydrates depends on their speed in entering the bloodstream (indicated by its glycemic index) of the speed at which they are transformed into glucose depends on the degree of insulin secretion.
We have to avoid foods with high glycemic index that is growing substantially and very quickly the blood glucose levels as refined sugar, honey, glucose, white bread, potatoes and all the cereals, pasta and flour products white (refined).  On the contrary, we will take those of slower absorption and that found in fruits, vegetables, legumes and whole grains and fiber helps to lower the absorption of sugars and fats (both in terms of quantity and speed).

* Protein: inside the plant have the tofu, gluten or Seiten, Spirulina algae, brewer’s yeast or lentils or soya sprouts and all the legumes (soy, lentils, chickpeas, beans, etc.)..  Among the recommended animal protein are meat chicken, turkey and rabbit, as well as blue fish and lean ham. Yoghurts and fermented milks, will escape from the rest of whole milk products such as cheeses. Be avoided red meat. To make our combinations can also use the protein powder.

* Fats: fats will get them in olive oil, olives, or mayonnaise.

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Over the years our body changes and dietary requirements are also modified. In the elderly need less energy than before which is why what we eat should be just enough to stay healthy and do not overdo on calories.

So they can get an idea let’s take the example of a 70-year-old weighs between 60-65 kilos and moderate physical activity performed.

Men should consume per day

• 60-69 years: 2,400 kcal
• Over 70 years: 2,100 kcal
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Legumes, also known as legumes, provide a quality and quantity of important nutrients to our body. They are of plant origin, bringing the largest number of proteins within this realm.

Along with grains, we can say that beans are the other pillar that allows you to feed the global population.

A diet with a good proportion of vegetables, is low in fat, highly nutritious, rich in fiber, with effective protection against cardiovascular disease and obesity.

Legumes group belong:

• Alfalfa,
• Beans,
• Peas,
• Green beans,
• Lentils,
• Chickpeas,
• Lupins
• Soy (with isoflavones, which is highly antioxidant),
• Peanuts

The cultivation of vegetables is very beneficial for the care of the ecological environment. In these times of so much pollution and environmental pollution, its culture promotes the fixation of nitrogen in the soil, and therefore enriches the fields for future crops and to feed livestock.

What is the nutritional value of vegetables?
As mentioned above, legumes provide us with an excellent quality and concentration of nutrients without the saturated fat intake with food of animal origin.

Carbohydrates: as in cereals, legumes carbohydrate is starch. In almost all the starch represents 50% ie in a ration of 60 gr., We have some 30 gr. carbohydrate as starch, the other 10% are simple sugars such as sucrose, glucose, fructose. A diet is not correct if he ignores carbohydrates.

Protein: excellent source of vegetable protein, between 20% and 40%. For example, 60 gr. soybean contain 20 gr. protein. These are incomplete or of low biological value and therefore should be combined with grains, nuts, etc.., To make them better quality protein.

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Fruits are perhaps the most exciting food for its diversity of colors and shapes. But besides showing what the naked eye, are among the foods with more nutrients and natural substances highly beneficial to health.

If we stop to think, we see that all fruits and vegetables, survive in the open, facing all kinds of weather conditions and attacks.All this is possible thanks to the protective substances and natural antioxidants they have. Ultimately these are the same chemicals that protect us when we consume food.

This means that we benefit absolutely with all those vitamins and nutrients that the fruit has. We filled our entire life.

What benefits gives us eat fruits?

• A daily ration of 3 to 4 fruits, naturally provide the daily requirement of vitamin C
• They provide a variety and quantity of vitamins and minerals, especially vitamin C
• Hydrates the body quickly.
• Help the proper functioning of the digestive system.
• It facilitates drainage of liquids, to be diuretic and purification of the body.
• They provide soluble plant fibers
• Do not add fat (excluding nuts, olives, avocado and coconut oils provide benefits for the body).
• They provide natural antioxidant vitamins.

The most abundant vitamin in fruits is C, and what is important in vitamin D, our body is not synthesized, so the food should provide it.

The amount of vitamin C in fruits varies widely, with kiwis, strawberries, raspberries and citrus those who enjoy greater content.

Vitamin C has a high antioxidant power, which becomes protective of tissues and cells of our body.

Vitamin C, must be replenished daily through food, since it does not accumulate in the body, the excess is eliminated in the urine.

It is also very easily destroyed by high temperatures, cooking, air and light. So it is best to eat raw fruits and ensure maximum intake of vitamins.

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Nutritionists say that managed this soup a week after starting treatment, the patient will feel lighter because you have removed impurities and stands to lose between 4.5 and 7.5 kilos. The secret of the soup, according to its developers, is that the intake of this food burns more calories than it provides to the body.

During treatment are strictly prohibited bread, alcohol and soft drinks-including those labeled “diet” -. They say if you want to do well the plan will only drink water, tea or coffee without sugar, some fresh fruit juices and milk oat the corresponding day.

The first day of the soup comegrasa plan can only take this food and all sorts fruits, except bananas, watermelon and preferably be considered low-calorie melons. On the second day alternating the soup in question with all sorts of vegetables, preferably green leafy, and avoid the green beans, peas and corn. At night you can include a baked potato.

Fruits and vegetables can be alternated on the third day with all those bowls of soup comegrasa desired, and the fourth is to take three bananas and several glasses of milk substitute oats for organic deficiency of potassium and carbohydrates.

A fillet of beef, between 125 and 250 grams and up to six fresh tomatoes are allowed on the fifth day, but you have to drink after six to eight glasses of water to drag the uric acid residues that are stored in the body. This operation must be repeated on the sixth day you can take all the meat, or grilled fish, however you want, and always accompanied with green leafy vegetables but not potatoes.

The cycle ends with a diet menu of rice, fruit juice and vegetables.

If at the end of the process are not satisfied with the amount of kilos he had intended to lose, the creators of this diet recommend repeat again from the beginning to achieve the desired objectives.