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.

Maintenance is one of the most important and costly steps in a weight loss plan, this is because it is time that our eating habits should be consolidated so as not to regain lost weight.

After losing weight, which is trying to sustain weight with maximum of 2 kilos swings above or below the weight that holds.

This process and balance to be achieved is often very difficult to achieve for any individual, however, with perseverance and patience, the body and the person they succeed and can learn from experienced no difficulties for the rest of their lives.

A preliminary result of Diogenes (Diet, obesity and genes) that the increase in protein intake prevents weight regain, while the glycemic index of foods plays a role.

Such research includes more than 400 families from 8 different countries, therefore, is the largest study at European level on nutrition and obesity.

Followed for 6 months to adult participants who were asked to lose 8% of their body weight at least before the intervention covering his entire family.

On average, a total of 763 people lost weight 11.2 kg. Then, they were assigned, randomly, one of 5 diets: 4 are combining different proportions of protein and carbohydrates, while the remaining fifth was based on the eating habits of the family with the addition of tips on healthy meals.

The results show that those individuals who received a high protein diet did not regain the lost weight, while the rest of the individuals increased between 2 and 2.5 kilos after weight loss.

The findings are not definitive, and these are known only in May 2009. But perhaps the reason, the proteins allowed a more favorable keep weight off his great power is quenching and low addictive potential such as foods high in sugars and fats.

However, it should be noted that a diet that includes more than 1.5 grams per kilogram per day of protein and is considered high in that nutrient, and also is contributing more than 2 grams per day / kg in a person with normal levels of physical activity and effort and without diseases that make exceptions, can cause severe kidney problems due to overloading of solutes.

The maintenance diet may be easier to only slightly increase protein intake, but my advice is to take care of the proportions so as to prevent unwanted diseases.

There is talk of varied diet when selecting foods from the different basic groups (cereals and meats vegetables, fruits, beans, meat, poultry, fish, eggs, dairy, fats, sugar and sweets), always prioritizing natural foods. It should be borne in mind that any food is capable of providing the body all the nutrients necessary for their development and operation.

To remain healthy you need to consume more than 40 different nutrients, fiber and other compounds such as phytochemicals, which have demonstrated a protective role in various diseases. This is only possible to obtain through diet.

Diets with a predominance of plant foods are bulky and contain a low concentration of nutrients. Moreover, diets with a high proportion of animal foods promote the risk of certain diseases.

There is no food that by itself provide all the nutrients the body needs. For example, milk is one of the most complete foods, is good source of protein and calcium, but not of iron and vitamin C.

The simultaneous intake of various foods also facilitates the assimilation of different nutrients.

For example:

• The consumption of foods rich in vitamin C enhances the absorption of iron in the egg, vegetables and beans.
• The consumption of fat promotes the absorption of carotenoids from vegetables and fruits.

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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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You do not become vegetarian by chance! Among the reasons, there is obviously the desire to stay healthy. If fruits and vegetables are an interesting alternative, it must still make sure to compose a balanced meal! Discover the hidden virtues of the system and some green tips to avoid pitfalls.

You have opted for a vegetarian diet or you hesitate to put you in green? Why not, provided you follow some rules.
Vegetarianism to good health? (more…)

The replacement of some saturated fats in animal fats from plant sources may reduce LDL (bad cholesterol) and triglycerides, decreasing the risk of cardiovascular disease.

But not all animal fats are bad because the fish is synonymous with benefits for heart health, not only as a source of protein in the diet, but as a source of omega-3 fats that represent high quality nutrition, prevention of diseases.

Especially important for postmenopausal women and middle-aged and older men to be included in their diets, recommending up to 12 ounces per week to reduce risk of cardiovascular disease, according to the American Heart Association (AHA).

The AHA notes that some types of fish can have high levels of environmental pollutants such as heavy metals (mercury), and therefore recommends that children and pregnant women avoid the types of fish believed to have the highest levels of mercury ( example, makerel king, swordfish, shark, tilefish).

The AHA also recommends varying the type of fish you eat to minimize the effects of these pollutants.

The conclusion is that all require healthy fats diet in limited quantities, but it gives us the fish is recommended in the animal kingdom because it promotes the health of our heart.

Also related to the functioning brain, what is needed in older adults, who can also find omega 3 in nuts and flax seed, in the plant kingdom, to further supplement a natural diet.

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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The eggs are so very convenient and highly nutritious to be part of the regular diet, except that under any health condition or prescription is required or has been excluded.

The eggs are easy to make, combine and consume either as a principal or as an ingredient in all kinds of dishes as breakfast, salads, pastas and desserts.

Eggs are usually eat chicken, but we also know that turkeys could be, paw, quail, ostrich, and so on.

We refer to chicken eggs generically. A unit weighs approximately 35 to 60 gr, and consists of two parts supplies, the white and yolk, and unfit for human consumption, the peel.

The shell, depending on the species, be of different colors, which has nothing to do with quality. It consists of calcium carbonate and its function is to protect the embryo.

It is important to know that the shell has pores to allow breathing, and in turn this feature makes it relatively permeable to the passage of certain pathogens (salmonella).

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The fish has an incredible nutritional qualities! Good for your heart, tone or line … His praise is more to do! Overview of the qualities of this health food.

We eat more fish, and we have good reason! He is often portrayed as a “health food” that can protect us from heart disease. True, some fish anyway. But it would be a shame to forget its other nutritional qualities, just as real, and ultimately very valuable for the balance of our diet.

The fish is really good! In the food pyramid, the fish is classified in the same group as meat. Logic is like a steak, a very good source of protein: an average of 18 to 20 g per 100 g. And they have great biological value: they contain all essential amino acids and are therefore fully used by the body for growth and cell renewal.

Other asset-shaped fish: the iron of animal origin (such as meat, again), well assimilated by the body. Iron is often deficient in the diets of young children, women who follow a restrictive diet or vegetarian. And this can lead to fatigue, lack of resistance, or anemia in the most serious cases.

If you eat little (or no) meat or relish if you do not know that fish is an excellent alternative. A portion equal, it completely replaces the menus. For younger guests and the elderly, be very vigilant, even when you use nets: Make sure there is no edge.

It is no coincidence that many slimming regimes, are biased to fish! This is a food of high nutritional density. It is both low in calories, typically low in lipids (fats) and well supplied with protein and micronutrients useful.

The caloric intake of fish is directly related to its fat content. Now I eat lots of fish called “thin” (less than 3% fat) or “half-fat” (between 3 and 6% fat) makes no more 80 to 120 kcalories per 100 g (weight net). Even fish “fat” (6 to 10% fat in most cases less than a mid-fat meat!) Rarely exceed 130 to 150 kcalories.

Besides iron, already cited, fish provides significant quantities of minerals:

* From the phosphorus, an essential component of bone;
* Zinc and copper, which play a vital role in the organization;
* Calcium, albeit concentrated in the edges, but also present in the flesh;

and trace elements varied, fluorine, selenium, cobalt, manganese …

Finally, it is a true mine … vitamins: It includes all the B vitamins, particularly B2, B12 and PP in significant quantities.