A lot of people asking about snack healthy and safe for consumption. So there must be a proper direction to show what a healthy snack.
Moreover, a lot of the negative impact that we have seen from unhealthy snacks, ranging from behavioral disorders to the dangers of obesity.
It's important for us to know that in fact 50% of our calories come mostly from snack that we eat such as candy, ice cream, cakes, cookies, donuts, waffles, and others - others.
Various snack on including snack often consumed by us, whether it's children - children as well as adults.
Various kinds of food can cause problems such as tooth decay, diabetes, obesity, a growing body weight or other health problems.
This has made some people aware of unhealthy snacks so start paying attention to what he eats and only choose healthy snacks such as low-calorie snack.
Here are some healthy snacks that you can consider to be consumed as a healthy snack, low calorie and nutritious.
1. Slightly Mixed Nuts and Dried FruitThis healthy snack that can be made easily by simply mixing various nuts such as walnuts, almonds, pistachios and peas. Add some raisins if necessary, then this becomes a tasty and healthy snack is also nutritious.This is because nuts contain essential fatty acids, vitamins and minerals, and raisins are also a very good anti oxidant.
2. EggsSome people think that eggs are foods high in cholesterol, but this is not true and it is just a myth.Eggs are a source of good cholesterol (HDL) instead of bad cholesterol (LDL), thereby helping to facilitate fat metabolism.Consuming eggs one or two points is not a bad thing. We can make a variety of healthy snacks such as omelets with eggs, egg salad, egg sandwich, and so on.
3. Make a Salad With Fruits - Fruits
You
can cut - cut banana, mango, apple, papaya, small - small and then make
the salad then this would be a healthy snack and nutritious.Fruits - Fruits are rich in vitamin C could also be made salads such as oranges, plums, grapes and others - others.
Eating fruit - fruit can also help you feel full, fresh and more energetic. Vitamins and minerals found in fruits helps us to stay healthy.
4. Various Vegetable SaladSalad can also be made from a variety of vegetables such as carrots, cucumbers, lettuce, tomatoes and bean sprouts. Then we can make a marinade with soy sauce, vinegar and lemon.If
you do not like the salad vegetables, we also can roast the vegetables
to taste more delicious, grilled vegetables fit in the sweet potatoes,
potatoes and artichokes.
5. Low Fat CheeseCheese with the best quality we can get from the store - organic food store. Cheese is also a food is healthy because it contains a lot of minerals, vitamins and essential fatty acids.We can combine the cheese into the salad veggies, to bread or even eaten.
6. TunaTuna can be obtained easily in the form of canned tuna fish be sure including low-sodium tuna. Tuna is one of the foods rich in protein, essential fatty acids, and low in calories.Therefore, the tuna very well be a healthy snack and also do not need sugar.Some snacks that have been mentioned in the report is not difficult to prepare.In
essence, a healthy snack you can get by acquiring snack rich in
vitamins, minerals and low in calories, it also contains a lot of
enzymes needed by the body.
Many things are done in the tips shrink the stomach or diet tips. One is to enter the food menu such as salads. Salad was chosen as the diet because the material is made up of many types of vegetables and fruits. Vegetables and fruits in the salad has a lot of vitamins and minerals needed by
the body, and of course since it contains almost no fat at all.
salad for dietBut there are things to consider in choosing a salad on the menu for the diet. Not all types of salads are good for the diet, especially of the material contained in the salad. Here are some tips on choosing a salad for diet.
Expand
the types of vegetables and fruits in a salad, this is because the
content of any vegetable or fruit in different so as to gain the many
benefits of vitamins and minerals are varied. The selection of vegetables and colored fruits such as carrots, broccoli, peppers good for vegetable salad variants. We
can also add basil or parsley leaves for improving flavor, also get the
benefit of the antioxidants contained in both these vegetables.
Do not use any sauces or dressings like mayonnaise. Because mayonnaise contains fat and protein are high enough so as not suitable for the diet. Choose a better dressing like kanoli oil or olive oil because it has no fat and contain carotenoids that are good for health.
Add to this vegetable protein salad with low-fat or animal protein. Proteins have important benefits for the body to burn the energy needed for our activity. Selection
of vegetable fats such as nuts, tofu, edamame and salmon or chicken
meat as lean animal protein may be a good choice for dietary protein.
When love with cheese, please add them in the salad menu. Use
low-fat varieties of cheese in the salad menu can improve the taste and
benefits of calcium in cheese is very good for bone health.
The selection of material for a salad is essential to our diet. In
addition to a healthy diet because it contains a lot of vitamins and
minerals, the salad is also very good for a healthy diet that is being
undertaken.
Has the ideal body so the dream of most women. By slimming taken many ways. But unfortunately some mistakes often made during the process of weight loss.
You often make some mistakes. When running the process, the weight is not reduced, it increases body weight. These errors are often done when dieting.
1. Not reduce food portions
When dieting, you are going to eat healthy foods. But unfortunately, you forget that healthy food can also increase the weight.
When breakfast for example. You eat whole wheat bread with peanut butter and bananas. As a result the number of calories in the body the same. Although the intake of calories each person is different, but the average man calories needed is 2,000 kilo calories per day.
2. Focus on calorie
When you lose weight, you focus on quantity (calories) rather than quality (nutrients) of food. Most of those who are undergoing a diet program, every day focused on the number of calories in each food item. It is indeed good. But on the other hand you do not get the proper intake.
During the afternoon, for example, you eat more snacks such as biscuits rather than healthy fruits. No wonder, if at the end food is not filling in a long time and it makes you want to eat continuously.
3. Not enough to eat every day
When the weight has been reduced, you start to think will continue the diet correctly. It starts with getting up early, exercise for heart health, and eating lots of healthy foods. Glance there's nothing wrong.
However, at this stage, not a few who accidentally eat in the morning and do not eat during the day. As a result when a tired day of work, you are faced with excessive hunger and start eating lots of snacks. At the end of your weight is not reduced, it may even increase.
Binge eating (overeating) usually occurs in people whose diets irregular or infrequent large meals. It's just that for some reason, these people suddenly want to eat more or be able to spend a lot of food at one time.
What is clear, overeating will only have a negative impact on health. To that end, identify triggers overeating can be a significant step to address the condition.
Here are 6 reasons that drive a person to eat to excess.
1. Environment friendship
Almost
everyone has experienced periods where when on a diet but ultimately
encouraged by his friends to eat out or buy unhealthy snacks such as
fried foods.For
that, remind yourself that you are a healthy diet because they want to
lose weight and stay fit because it's for your own sake, not for your
friends.Strengthen the faith and be Solidify your decision. Eventually your friends will receive your choice and do not 'force' you to follow their will. Even so they will follow the changes in your lifestyle.
2. Size Cutlery
Size cutlery used in restaurants or places to eat can be a major contributor to the occurrence of overeating. Many
eating places tend to wear big and fancy dishes for presentation but it
does not necessarily fit with the portions, but for food that is
consumed daily plates used ideally sized or small.Make changes from there and look at the effect on your food intake.
3. Fatigue
Many people misinterpret the symptoms of fatigue from lack of sleep and hunger. For that, make sure you get enough hours of sleep every night is between 6-8 hours.Also, note certain hours where you feel the most tired. Once
you manage to find a pattern, you will easily fight fatigue, and you're
more likely to choose to consume healthy snacks instead of junk food.
4. Eating too fast
Are you able to spend your food in less than 10 minutes? If you can do it in less than 20 minutes, you could be at risk of overeating. Therefore, eat slowly and chew your food properly so that you feel full faster.
5. Bored
When attacked by boredom, people usually 'vent' themselves by watching television and eat some junk food. Even at work, of course there are times when a worker feels unhappy and bored and choose to snack to relieve boredom.The
experts also make sure there are millions of people overeat simply
because they feel bored or not interested in doing something. If it happens, you have to be smart to identify the root of the problem. If not, continue to keep busy yourself not to overeat.
6. Dehydration
If you do not have an adequate fluid intake, you will tend to overeat. For that, make sure you drink plenty of water throughout the day. If you're new, start with the habit of drinking a glass of water before eating, after waking up and before going to bed.
Almost all women always feel guilty each enjoy a great meal. Especially if these foods are foods that contain high fat and sugar. Various formulas to shrink fat were neatly arranged. Ranging from going to the gym, no carbo, and vegetable detox. When diet, vegetables are considered as hostile because of low-fat foods.
Vegetables have low calories, rich in vitamins, minerals and nutrients such as fruits. They can extend the release of carbohydrates into the bloodstream, thereby stabilizing blood sugar and appetite. Another benefit is an antioxidant that is perfect. Green vegetables protect you from diseases such as heart disease, diabetes and even cancer though.
So, if you want to stay healthy in the diet, then do not miss the vegetables below.
1.Kale
Kale leaves in trust as an addition to zinc, calcium, folate and vitamins A, C and K. Green leafy vegetables can improve health, retina, lower blood pressure and reduce the damage to the body caused by free radicals. Other properties as a cleaner digestive tract, which is a source of fiber. You can add vegetables to soups, pasta and salads.
2.Spinach
Spinach is rich in vitamins A, K and C that make these vegetables in the category of super foods. Consumption
of spinach properly, either consumed ripe because it contains a lot of
green leaves and release calcium oxalate diet. Spinach soup being cold when his favorite.
3.Broccoli
Broccoli can be your best friend for your heart. Contains 25 calories per portion, broccoli is rich in vitamin C and a source of vitamin A, potassium and folate. Vegetables are efficacious in reducing cholesterol and become a source of fiber.
4.Asparagus
Asparagus able to protect against some cancers such as bone, breast, colon and lung. Vegetables are a source of glutathione, helping to break down carcinogens and other harmful compounds such as free radicals. Its also can help you lose weight and maintain efficient digestion.
One way to lose weight is to reduce appetite. How diverse, ranging from sports, the consumption of pills and medicines given to the unique way like an ice bath. But until now no one can prove the effectiveness of these ways, there are even a number of ways that it gives negative impact on the body.
But you do not have to worry about, consider how to reduce exposure to eight appetite or delay the return of hunger, but it will not burden your body
1. Eat more fat
It might seem contradictory but in fact eat more fat weight loss strategy is smart, as long as you eat is fat 'good'. According
to a team of researchers from UC Irvine found that fatty acids oleik or
'good' can help trigger the small intestine to produce
oleoylethanolamide, a compound in charge of sending nerve signals to the
brain to reduce hunger.A good source of amino oleik include nuts, avocados and extra virgin olive oil (olive oil of the highest quality). Moreover, fat also can delay the emptying of the stomach so as to keep you fuller longer.
2. Cut food in the form of small
A
group of researchers from Arizona State University found that cutting
food into small shapes will encourage greater satiety than eating foods
with a large piece despite the same amount of calories.The
conclusion was obtained after a number of participants who were given
whole bagel bagel actually starting to consume more and put more
calories from these foods than participants who were treated following
the bagel the same but cut into four pieces. It could also eat food that has been presented in small forms such as strawberries, grapes, popcorn, nuts and seeds.
3. Sport
In
a study from Brazil, researchers found that in addition to burning
calories and increase metabolism, exercise can restore the sensitivity
of nerve cells that play a role in showing the natural satiety limiting
food consumption. Needless sports heroics from the walk is enough.
4. Choosing foods with a prominent aroma
The food is flavorful stand can encourage people to consume foods to eat smaller portions. This
was proven when the number of participants in the study were given the
freedom to choose the dessert portion, from which proved almost all
participants chose foods with strong scents 5-10 percent less than other
participants.
5. Relying on memory
The
team of researchers from the University of Birmingham suggests that how
people remember the lunch menu today will affect portions of snacks
containing sugar or salt in the same day. The
proof, participants were asked to recall what he ate lunch tend to eat
less snacks that are presented to them in an infinite number.
6. Routine breakfast
Evidently
people who like to skip breakfast eat 40 percent more candy, soda
consume 55 percent but 45 percent fewer vegetables and fruit
malnutrition by 30 percent. Not only that, people who do not have breakfast before the move also reported 4.5 times more likely to be overweight.
7. Eating slowly
If you are in a hurry or are accustomed to eating on the go, get used to to chew your food slowly. According
to a study published in the Journal of Clinical Endocrinology &
Metabolism, eating too fast will reduce the release of hormones that
promote a feeling of fullness that can trigger overeating without
consideration.Another
study conducted by the University of Rhode Island also supports this
with evidence that people who eat slowly with the number of calories
consumed four times less , including the feeling of fullness
with higher levels though food portions consumed less.The
trick, every insert one bite or one tablespoon in your mouth, take a
deep breath and stop eating when you feel full, though it may not clean
your plate.
8. Dim the lights and put a slow song
Dim the lights and put on a slow song as a dinner companion is not only used to create a romantic atmosphere alone. According to a study conducted at Cornell University, this atmosphere also help control portions.Because
with such an atmosphere, partisipn better able to enjoy the food but
consume 18 percent less than if the atmosphere is not eating like that. Remarkably, in this way a person can lose weight as much as 4.5 to 9 pounds in a year.
The body's need for water is very high. A series of functions of the body is highly dependent on fluid intake. One is the launch of the digestive system and metabolism.
With a smooth metabolism, weight loss became more stable. If you are currently on a diet, eating fruits rich in water so the thing to do. Not only to avoid dehydration but also makes the diet more effective. Put this in just four daily menu.
1. Tomatoes
Small, but the tomatoes are very rich in nutrients. This fruit has about 90 percent water content in it. The content of vitamin C, potassium and likopen also very high and can help you lose weight. Make it your fresh tomatoes as a snack between meals.
2. Carrots
Consumption of carrot juice every day, but do not be filtered. High fiber and filling, perfect for a diet. Water content is too high, it is very good for skin care and make you avoid dehydration.
3. Cucumber
For those of you who are having problems defecating, cucumbers answer. The fruit is rich in water can relieve colic and constipation problems. You can eat them straight or process them into ice.
4. Watermelon
Round red fleshy fruit is very rich in water and nutrients. Instead of drinking sodas, hot weather is better when you eat watermelon juice or process it. Fruits that contain vitamin A, B, potassium, magnesium and thiamin is mandatory in your diet.
To curb excessive appetite is very difficult for some people. And people who have a great desire to eat is a very torturous if you have to hold your appetite. But all that does not mean can not be done. there are plenty of healthy ways that can be done to restrain appetite. Not by taking pills, herbs or slimming, but there are some healthy ways that can be done. The following are 5 ways to keep your appetite naturally.
1. Eat More Fat
Not trans fats or saturated fats from fried foods, ice cream or cheesecake. But the healthy fats found in nuts, avocados, salmon and olive oil. Eating healthy fats is a weight-loss strategies that are effective, as long as it is consumed in sufficient quantities. Research
at UC Irvine found that oleic acid which is found in healthy fats help
push the small intestine to produce oleoylethanolamide. That kind of component that sends the signal 'stop eating' to the brain.
2. Eat in Small Pieces
Cut up food so the smaller size can make you satisfied and full faster than eating in big chunks at a time. In
a study conducted at Arizona State University, USA, students were given
one whole bagel eating more calories than participants with a bagel
that has been cut into four pieces.
3. Expand Physical Exercise
A
study in Brazil found that physical activity such as fitness and
exercise can increase the sensitivity of the nerves associated with
satiety. The more sensitive to satiety, then you will be more easily satisfied with the food consumed. Another study conducted in Unibersity of Exeter shows, 15-minute walk can cut cravings in the office by 50 percent.
4. "Play" the Sense of Smell
Food mixed with the scent of spices will help you eat less. In one study, subjects were able to resist the temptation to eat dessert after eating her food with a strong aroma. To control your appetite, you can add chopped fresh ginger, mint, cinnamon or basil leaves into the dish.
5. Eat Slowly
You can slow down eating by chewing food slowly so quickly feel full. Eat slowly, the mind away from the desire to consume food in large portions. In addition, you can better enjoy the food that enters the body. The
study of Univresity of Rhode Island found that people who eat slowly
consume four times less calories per minute and full faster.
Many options can be to lose weight, for example by changing your diet or increasing exercise intensity. Consumption of fish oil supplements are known to help you lose weight and increase exercise intensity.
Researchers
from the University of South Australia conducted a study involving 75
people with a diagnosis of overweight or obese and have heart disease
risk factors such as high blood pressure and high cholesterol levels. Researchers then divided the participants into two groups randomly.
The
first group was given the tuna fish oil containing omega-3 fatty acids,
while the second group was given sunflower oil with the same dose but
does not contain omega-3 fatty acids.
The groups were then subdivided, the other half do not do extra exercise each week. While the other half were asked to walk for 45 minutes every day. All participants involved in the study were asked not to change their diet pattern.
After
3 weeks of the study, three groups did not show much change, but the
group fed fish oil and exercise decreased the average weight of about
4.5 pounds and decrease overall body fat percentage.
Scientists
believe that omega-3 fatty acids in fish oil can increase blood flow to
muscles during exercise and help stimulate the enzyme compound that
plays a role in the transport of fat so that the fat can be used for
energy.
Omega-3
fatty acids are available in supplement form is popularly used as a
vitamin of growth and other benefits, such as increasing brain memory
function, eye health, as well as the ability to reduce the risk of
stroke and Alzheimer's disease.
Supplements of omega-3 fish oil can be an effective natural supplement to promote weight loss when combined with exercise. Previous
studies conducted in Japan and Norway, also found something similar
that omega-3 fatty acids can promote weight loss diet.
It has a slim and fit body is a dream of almost everyone. To achieve this, you need to adopt a healthy lifestyle and eating yogurt. The reason, the study proved that fermented dairy products helps you quickly trim.
In
this issue of the International Journal of Obesity , proved
that consumption of yogurt can turn on the body's fat-burning machine. In addition, add yogurt in our daily consumption can also accelerate weight loss and shrink the stomach.
Researchers compared the effects of adding yogurt in a low-calorie diet on weight loss. A total of 34 healthy adults who were obese were divided into two groups to undergo a 12-week trial.
The first group ate three servings of low-fat yogurt each measuring 170 grams. Yogurt gives about 1,100 mg of calcium per day. Meanwhile, the other group consumed a serving of dairy products containing 400-500 mg of calcium per day.
Second group ate a controlled diet to stimulate weight loss. Calories 500 kcal lower than normal. Hence, all participants weight down. However, it appears that the weight loss and fat more common in the group who ate yogurt.
If
the group who consumed dairy products reduced by an average of five kg
of weight, participants who ate yogurt decline reaching more than 6.3
kg. Body fat yogurt group also fell 61% more, while 81% reduced fat belly more.
Belly fat is the most dangerous type of fat. Excess fat in this area is associated with an increased risk of heart disease, diabetes, stroke, and some cancers.
In addition to losing weight and burning fat, yogurt is also twice as effective at maintaining lean muscle mass. It is important when dieting. We want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised when losing weight.
However, researchers have not identified the assessed scientific reason behind the fat-burning effect. For many people in the scientific community, it is hard to believe the efficacy of calcium and dairy protein without understanding the mechanisms that play a role in decreasing body fat.
To benefit optimally weight loss, choose low-fat yogurt. You can add low-calorie toppings such as fresh fruit pieces, nuts, or chocolate chips.
NPD Group's latest report says about 30 percent of the American public began to consider reducing the amount of gluten consumption. However, a gluten-free diet should be done carefully because it can affect not healthy.
Gluten is a protein that can be found in many grains such as wheat, rye, and barley. The content can be found in breads, cereals, pasta, and many other processed foods. Generally people who do gluten-free diet are those with celiac disease who are allergic to gluten intake and can lead to intestinal damage.
For people who do not suffer from celiac disease diet will not bring benefits. For people who do not need to avoid gluten, a diet is actually bring harm to their bodies.
This relates to the whole grains that contain gluten is a source of fiber, vitamins, and minerals. Gluten-free products are usually made from grain that has been processed and low in nutrients. Some studies show that people can live a gluten-free diet deficient in fiber, iron, folate, niacin, thiamine, calcium, vitamin B12, phosphorus and zinc.
With a gluten-free diet, dieters are automatically avoid eating dessert and junk food that leads to weight loss.
Nothing strange, gluten consumption reduction effect on weight loss. Anyone who avoid the consumption of biscuits and sweets and replace them with fruits will definitely feel better.
If you want to make a gluten-free diet, it is recommended to replace the grain of natural, healthy, and gluten-free such as quinoa or buckwheat. Besides diet should also be balanced with plenty of eating fruits and vegetables. Low-fat meat and low fat dairy products such as yogurt.
Most people avoid the consumption of fat, with a reason to keep the weight from becoming obese. In fact, healthy fats consumed appropriately can actually help you lose weight and reduce obesity. So it needs to be a concern and the knowledge to be able to choose the type of fats that are healthy for the body. This type of fat is good for the body is unsaturated fat. These include monounsaturated fatty acids and polyunsaturated fatty acids.
In some science books mentions healthy fat is fat when consumed will make a more healthy body and weight loss programs can be run perfectly. Here is the source of fat that makes you slim:
1. Olive oil
A
recent study published in the journal Obesity found that eating olive
oil regularly will increase adiponectin levels compared to
low-carbohydrate diets or high protein. Adiponectin, a hormone that served to break up fat in the body. The more numbers, body mass index will decrease. To get maximum benefits, olive oil should be treated as salad dressings, for sauteing or as additives sauce. Some people also eat whole wheat bread with olive oil and balsamic vinegar as a dipping.
2. Coconut
This
tropical fruit is actually high in saturated fat, but also rich in
lauric acid which is efficacious against bad bacteria and maintain the
stability of cholesterol. A
study published in the journal Lipids revealed that the consumption of
coconut oil can reduce visceral fat or abdominal obesity.In one study, some respondents were given two teaspoons of coconut oil every day. While the respondents were given soyabean oil. Two groups of participants lost weight, but only the group taking coconut oil waist shrink. Eat coconut oil in an amount not excessive. Use coconut oil for sauteing little.
3. Dark Chocolate
Chocolate types of dark chocolate can help flatten your stomach. But in order for maximum benefit, do not consume dark chocolate as a dessert. But as a snack in between meals is great. A
study found that people who ate 3.5 ounces of dark chocolate two hours
before meals, calorie intake is less than 17 percent who do not eat or
eat milk chocolate.The researchers conclude, it is because dark chocolate contains pure cocoa butter in which there is stearic acid. A substance that slows the digestive process so the body needs more energy and excess calories were wasted. Other than that because it takes longer to process, you can withstand hunger longer and help with weight loss.
4. Peanut Butter Almond
Although it has a relatively high fat content, but the fat contained in almonds can actually help lose weight. The
study conducted by the International Journal of Obesity and Related
Metabolic Disorders compare two types of diet for six months. One
group followed a diet low in fat and calories (only consume 18 percent
fat) diet and the other group with a number of more fat (39 percent
fat), which is partially derived from almonds.As a result, both groups successfully lost weight more than a low-fat diet group. In fact, both groups consumed the same amount of calories. In addition, the eating almonds also experienced a reduction in waist circumference width of up to 50 percent. As an explanation, almonds contain substances money limit the absorption of fat by the body. Fat that is not absorbed and then excreted through feces. From now on, eat peanut butter as a spread for toast almonds, apple and banana slices. Or sprinkle chopped almonds over oatmeal porridge.
5. Avocado
Avocado is a food rich in healthy fats that can assist in the reduction of fat in the body. The
fruit has a creamy taste with unsaturated fat that helps the body to
process the maximum burning excess fat, strengthening the structure of
the cell wall and increase the production of hormones that play a role
in fat burning.Although healthy, still limit their consumption because of the avocado is high in calories. Simply consume half of an avocado and eaten raw. Without a mixture of sugar, syrup, sweetened condensed milk or can be used as a mixed salad.
