Nutrition and Diet Tips

Many times our health care necessarily mean that we have to lose weight, obesity directly affects the functioning of our body, it is often the consequence of certain conditions, but sometimes the cause of many health problems.

It is in those cases when the need to lose weight becomes imminent, when it comes to protecting our health and improve the quality of life you have to get going and work to lose those kilos left over.

If you are looking for a diet that will help you lose weight , know that there are no magic bullets and that there is no single diet that will help you lose weight. you lose weight but to make a total change of life.

The best diet to lose weight is to eat fewer calories and increase the amount of physical activity weekly. The first thing you should do is to set realistic goals that you know you can achieve.

You must plan to lose weight gradually, experts recommend that at first the “target weekly weight loss” is of 500gr. This will be a process that will take time and will to achieve your goals you must be patient and consistent.

Change your lifestyle in general is one of the keys and the way to losing weight, only the best diet for weight loss is not enough. You should limit the number of calories in your diet and incorporate physical activity definitely.

To change your eating habits can consider limiting portion sizes especially in those high-calorie foods such as cakes and sweets in general, fried foods (like potatoes and fried chicken), fats, oils and sauces. Consumption of foods rich in saturated fats, trans fats and cholesterol should be as low as possible.

Incorporating natural foods rich in fiber, like fruits and vegetables, legumes and whole grains. The fiber comes in these types of foods that you feel makes it possible to “full” with fewer calories.

When we say that you must add physical activity into your life does not mean you have to be high impact, or that you take many hours. There are several small studies showing that exercise sessions several times a day is as effective as a single session.

To lose weight and stay healthy many people only need 30 minutes of moderate exercise per day. Taking a walk is one of the best exercises you can do.

Achieving a healthy weight loss and maintain a good body weight depends on your expectations. There is no magic bullet for weight loss, but the best diet to lose weight is to eat healthy, integrating natural foods and healthy to your diet, reducing portions and exercising regularly to burn calories.

The recipe to combat childhood obesity seems simple: less TV, more exercise and proper nutrition. But it will be easier to apply. Often the evil of our children because we are parents of a very regular life, we are not careful with food, better meals ready to prepare something to fatigue, television is a good baby-sitter and is useless to argue for them to do sports, even when they are already tired from the day. So unfortunately it does not work. It is essential to change the style of life, to get of outcome.

4% of Italian children under the age of 9 years are obese and should be discouraged from the outset since it carries a 70% chance of being obese in adulthood. The parent must therefore act to limit the time beginning with the front of the TV and encouraging the child to practice a ‘physical activity.

Choose to do any small sports (soccer, swimming, volleyball, gymnastics) . It is important that they move and possibly in the company of other children. Then you analyze what were the mistakes that led to the baby food to gain weight and try to rebalance the power.

Be very careful with snacks. Should be avoided or replaced with something natural. And then you have to pay attention to the breakdown of the calories in your meals. Not good salty snacks such as potato chips, or chocolate cream.

Poor nutrition in early stages of development combined with our genetic inheritance and excessive consumption of carbohydrates and fats to produce one of the most serious health problems in modern societies: obesity.

Currently the diet of most of the population consists mainly of carbohydrates, fats and a good dose of conservative consumed few vegetables, fruits, minerals and proteins.

Excessive carbohydrate intake can cause health overweight and obesity high cholesterol and triglycerides, arthritis, among other diseases, but completely remove them from the diet is not recommended because they provide glucose to the body is stored in the liver and muscles, which act as “reserves” that need to be renewed throughout the day.

Excessive carbohydrate intake soon filled and the remaining reserves of glucose in the blood floats and becomes fat stored. In addition, it stimulates the production of insulin which prevents the fat from burning.

How is your body? How to know if we have the ideal weight or obese?

To see if you are overweight or obese using body mass index (BMI), calculated by dividing weight (kg) by the square of height (m).

Underweight BMI less than 18.5

Normal weight 18.6 to 24.9

25 to 29.9 Overweight

30 to 39.9 Obesity

Extreme obesity More than 40

These parameters apply to persons between 25 and 34, and increase one point per decade. BMI for children is specific for age and sex. Consult a nutrition specialist is highly recommended to indicate the ideal weight

The daily routine each day farther from the model of healthy diet. Every day, a higher percentage of people skipped one meal a day, eat processed foods to twice a day and have serious nutritional imbalances.

Proof of this is the rising number of obesity and related disorders to faulty nutrition, such as anemia. Governments and companies are trying, with various alternatives, win the battle against these numbers.

Nutritional balance

In theory, a full meal should include carbohydrates, proteins and fats. We must also take into account that every day should eat fruits, vegetables, milk or its derivatives, red and white meats or grains in place and at least 2 liters of water.

This mission is particularly difficult for a person working 8 hours a day, spend an hour or two to be transported from one place to another and meet growing commitments.

Health Tips

So that nutrition is not completely out of control, we recommend the following tips: (more…)

Spanish scientists have found that the two main hormones involved in appetite regulation, leptin and ghrelin influence the recovery of kilos after a diet, even with healthy habits.

This is the main conclusion of a study carried out among a representative sample of 104 overweight individuals (49 women and 55 men), who underwent a restricted diet (800 diet reduced in calories) for a period of eight weeks and which is then observed their development over the 32 weeks after stopping treatment.

The results of this study were published in The Journal of Clinical Endocrinology & Metabolism and, according to researchers at the Center for Biomedical Research on Red-Physiopathology of Obesity and Nutrition (CIBERobn), open “paths to new therapeutic targets through personalized diets. “Have fun with Ben 10 games.

Ana Belén Crujeiras, lead author, explained that ghrelin is a protein produced by the duodenum and stomach that arouses feelings of appetite and leptin produced by adipose tissue, inhibits appetite.

These two influence weight gain in some patients who have undergone weight loss diets, healthy habits even after stopping taking the weight loss. (more…)

The Mediterranean diet and its qualities are well known.

This is a healthy and balanced diet with which you can lose 1 kg per week, plus specialists say it is a diet that reduces cardiovascular disease and obesity.

Provides 2000 calories per day and can be done indefinitely, not producing the so-called rebound effect.

It is a healthy diet has beneficial effects on health, lowers cholesterol because foods that are low in saturated fats are also minimizes cardiovascular problems, delaying aging to be rich in antioxidants found in vegetables, fruits, vegetables , vegetables and whole grains.

The WHO (World Health Organization) has set the calories of this diet as follows:

* Carbohydrates: 55-60% of total calorie intake: grains (bread, rice, pasta), legumes (beans …)
* Nutrients: 15% of the calories: fruits and vegetables, whether fresh or cooked.
* Protein: 15% of calories, meat, eggs and especially fish.
* Fat: 10% of calories: olive oil.

Fast foods contain high levels of starch, sugar, salt and fat, combined into one big piece, being a fact which combined with a sedentary lifestyle result in obesity and diseases.

We can therefore say that fast food and obesity share a common bond, being affected to a greater extent the fringe child population, but is a real growing problem worldwide, since its expansion, has left the world without affect.

A study says that nearly one third of all children and adolescents, aged between 4 and 19 years, consuming fast food regularly.

The study also says the weight gain in these cases is up to 6 pounds per year in the regular consumption of fast food, but still a fact that definitely needs serious attention.

Fast foods are the main reason for the susceptibility to diseases, some of which are irreversible, leading to inactivity or lack of physical activity, general listlessness, loss of attention, decreased cognitive functions, and so on.

The need for an information campaign in all educational levels is a prerequisite to be taken by government agencies, to inform and teach about the harm to health or harmful effects of pizzas and burgers in the long term, particularly in children, which is the hardest hit today and even more in the future.

Eating fish regularly can provide protection against type 2 diabetes, but eating shellfish might have the opposite effect, according to a study that evaluated a risk of about 25 percent.

They found that men and women who consumed amounts of seafood mainly shrimps, crabs and mussels, had about 36 percent higher risk of developing type 2 diabetes.

But “can not be the seafood which increased the risk of diabetes,” said Dr. Nita Forouhi, Addenbrooke’s Hospital, University of Cambridge.

Rather, cooking and processing methods used in the UK, would be responsible, as for example when frying oils or butter and mayonnaise served with seafood sauces, may increase cholesterol intake , which in turn may increase the risk of diabetes.

Forouhi and colleagues assessed weekly intake of seafood besides fish white fish like cod, haddock, sole and halibut, or fatty fish such as mackerel, salmon, tuna and salmon, about 12,183 men and 9801 women who participated in the study aged between 40 and 79 years old, who until now and had no history of diabetes.

During an average of 10 years, 725 of these men and women developed type 2 diabetes.

Both the lower risk associated with white fish and fish oil and the increased risk associated with seafood intake remained when the researchers evaluated a number of risk factors for diabetes including physical activity, obesity, alcohol consumption and consumption fruit and vegetables.

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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