Many people are avoiding the consumption of carbohydrates due blamed for obesity. But carbohydrates are actually very important nutrients for the body. Carbohydrates provide energy needed for the body to move normally. Carbohydrate deficiency can cause the body to limp, limp and impaired metabolism.
Here are 6 sources of carbohydrate that helps weight loss diet program.
1 . Green Peas
Half a cup of peas contains 67 calories and can meet the needs of 12 percent of the recommended intake of zinc per day . Zinc
minerals beneficial to reduce hunger by increasing the production of
leptin , a hormone that reminds the brain when the stomach is full feel.
2 . Whole -wheat Pasta
Studies in the UK show , diligent consumption of whole grains can lower body mass index and reduce belly fat . The results support previous studies which revealed that a diet rich in whole grains will make a smaller waist circumference . Although
relatively healthy and friendly for weight loss , still limit their
consumption of no more than 100-2 - calories per day ( about 1/2 to 1
cup of cooked pasta.
3 . Oat bread
Whole wheat bread contains only 80 to 90 calories per share . The food for breakfast is also has 2 grams of fiber and low in sugar . Only about 1 gram of sugar in one slice of bread . But make sure the bread you buy is really made from whole grains , at least 80 percent . Grain wheat bread with only 50 percent down , generally have a lot of mixture of flour , sugar and lack of fiber.
4 . Nuts
Legumes
such as black beans , kidney beans , green beans or lentils contain
lots of fiber , protein and iron in addition to carbohydrates . Based
on the results of a study published in the journal of the American
College of Nutrition , dieters who ate nuts less risky 22 percent are
obese . We will process it food , be sure soak them in water overnight to reduce the sodium content is high.
5 . Popcorn
Instead of potato or cassava chips , popcorn is a healthier snack option . With notes , when processed without additional butter and just a little salt . According to a study in Nutrition Journal , popcorn is not only to satisfy the desire to snack but also reduce hunger while. To meet the desire to snack , enough chew no more than 4 cups of popcorn in between meals.
6 . Oatmeal
In 1/2 cup of oatmeal contains 153 calories , 27 grams of carbohydrates and 4 grams of fiber . Half
of the existing fiber in oatmeal is a type of soluble fiber that turns
into a gel-like substance in the form that makes the stomach feel full
for a long time . Results
of a study published in the journal Obesity showed , with increase
intake of soluble fiber in the daily diet can help reduce abdominal fat
deposits known to be harmful to vital organs around it . Belly fat is often touted so cause metabolic disorders , heart disease and diabetes .
Doing the diet with a healthy diet will make your body fitter and slimmer. It is not easy to carry out to the fullest, but if done with a high willingness, healthy eating habits it can be applicable every day through a few simple tricks.
No need to suffer with a strict diet regimen, healthy diet can be trained to regulate food intake until bedtime.
1 . Dessert at full stomach
Dessert is served after the main meal has its own purpose . Stomach should be filled first with nutrient-rich foods to avoid excessive consumption of sugary foods . Studies from Penn State University states started the meal with vegetable soup can reduce intake by 20 calories main dish .
2. Stay away from fatty foods and sugars with different labeled
To attract dieters , many manufacturers produce snack foods fat free or sugar free . Foods with most of the fat free label contains more sugar or additives to replace the missing ingredient maker . Replace with full fat products that can satisfy cravings.
3 . Do not order a meal following a friend
When someone ordered a dish ,
table were friends would order the same dish , although the choice of
high calories . If you find a healthy menu that you want instantly tell the waiter , so do not be tempted to order a friend.
4 . Description of menu
Information
on each menu to make 27 percent of visitors tend to choose the dish .Before eating, see the menu at a glance without regard to the description below and select a dish rich in protein and vegetables.
5 . Set mealtimes and Bedtime
People spent five
and a half hours of sleep consume 25 percent fewer calories after dinner
. This is because the longer we are awake , the more likely we are hungry . For those of you who like to sleep late , selection of healthy snacks such as fruit or vegetables .
During summer, most delicious dish eating cold food. But the food and cold drinks and lots of calories tend to be sweet. Unfortunately it tastes good and refreshing can trigger weight gain.
If you want to go on a diet during the summer, you can also select food that is served cold. Although it was fresh but contains fewer calories. Following cold foods are low in calories.
1. Sushi
Cold dishes such as sushi roll well suited to be an option. As long as it does not choose fried or with topping mayonnaise. You can eat about 4 pieces of sushi roll with fresh toppings that contain approximately 40 kcal calories and 2 grams of protein.
2. Fresh fruit
Piece of fresh fruit as well suited to be a cold meal diet during the summer. For example, eating a peach or plum that could save about 170 calories calorie intake. Can also drink a glass of organic milk contains only 90 calories and 13 grams of carbohydrates.
3. Chicken salad
Generally served as a cold salad. Chicken pieces can be added to increase the intake of protein and whole wheat bread slices. This healthy diet contains only about 111 kcal calories and 20 grams of carbs per half cup.
4. Sashimi
Cold foods and low in calories can also still be consumed. Like sashimi that contains 30 calories per slice, edamame 125 calories per half cup and seaweed salad with about 60 kcal calories per serving.
Many myths about diet and fitness is outstanding , can not ascertain the truth . These
myths people often believe , but in practice it can derail your diet or
hinder the weight loss process to get the ideal body .
The following is a myth about a diet that is misleading.
Myth 1 : Sports Make You Want to Eat More and Increase Weight Loss
After exercise or fitness , the body loses energy and will ' ask ' you fill it back through hunger . But much to eat after exercise , the body does not mean to be heavy . Every move you make when fitness can help get rid of unwanted fat . In fact , exercise is the best way to reduce body fat . Remember the ' mantra ' is : the more moves , the more the fat burning .
Myth # 2 : Foods with Negative Calories Burning More Energy
The term ' negative calorie food ' does not exist in the medical sciences and nutrition .Even a sprig of celery which contains 95 percent water , still contains calories and fewer carbohydrates.So if you think by eating foods that are called ' negative calorie ' does not add calories in the body , it's wrong . Any food or drink that goes will definitely add calories to the body . But the body will also use calories to digest it in small amounts .
Myth 3 : Slow Metabolism is the Main Cause of Increase in Weight Loss
Most people who diet weight loss often refer to a slow metabolism is the cause of their failure . But the assumption was wrong . People get fat is not because of a slow metabolism , but precisely because their metabolism slows down the body to be heavy .In the human body have been no resting metabolism , the body's energy use while sleeping . This will increase your metabolism while also increasing the weight .
Using healthy foods and low in calories when cooking is to make it lean. But apparently, if you cook any way that would make healthy food wasted and so the fat body!
Here are 5 mistakes in cooking that makes you put on weight and will probably derail your diet plan.
1 . Too much use of olive oil
It is true that olive oil is healthy and has a good fat . However, the use of olive oil when sauteing too many turns , so the levels are high in calories and fat . In
order for a quick stir fry cooked though with a little olive oil alone ,
preferably boiled briefly ingredients until slightly wilted before pan .
2 . Estimate food portions
Estimate food portions is important . However, if done continuously will make you so bored and lazy over time to always estimated size of food portions . Without realizing high- calorie foods into the diet . Instead you always control the portions of food , better eating healthy food in ample portions without always in control.
3 . Too fixated on prescription
Cook food based on recipes is good to make the perfect dish .But too hung up on the ingredients in the recipe to make the body fat. Better , change foodstuffs in accordance with healthy ingredients . Such as heavy cream , replaced with low-fat yogurt for the results of low-fat and calorie dishes.
4 . Snacking while cooking
Materials used for cooking dishes so delicious and sometimes not bear to be tried . However , snacking while cooking will make the body turns excess calories . To avoid this, try to chew sugarless gum or drinking water while cooking .
5 . Cooking too much
Cook too much and leaving the rest of the food can be tempting to spend it all . If you 've already cooked too much , immediately store the leftovers in the fridge so that you can consume for the next day .
Changing unhealthy eating patterns generally followed by weight loss. However, often the weight back up. According to researchers from Australia, probably because the nerve is damaged hull familiar with fatty foods.
The team of researchers from the University of Adelaide to focus on the stomach nerves that tell the brain when the stomach is full after eating. They showed that neurons less responsive in rats fed fatty foods. What's worse, the nerves still work less well, although rats are given food that is healthy.
Nervous stomach was back to normal even though they had returned to a normal diet. That is, you need to eat more to be satisfied as healthy people.
This problem is exacerbated by the hunger hormone called leptin. Normally, leptin helps prevent us eat a lot. However, when faced with a lot of fatty foods, leptin action in the nervous stomach.Full signal even more difficult to reach the brain.
The effect was evident in mice. Animals were switched from junk food to healthy food lose weight in the beginning, but quickly rose again. Although these experiments were conducted in mice, Page said that the implication is strong in people who are obese, those who are trying to lose weight, and people who are trying to maintain weight.
Further research is needed to determine how long the effects last and whether there are other ways, either chemically or otherwise, to outsmart the stomach to return to normal conditions.
People who want to slim need to implement a plan of diet and exercise so your daily routine without overly restricting yourself.
To keep the weight has dropped, the people who are dieting should eat 300 calories less than those who weigh the same, but not on a diet.
Various methods have been undertaken healthy diet , but the weight and waist size never shrinks . Though you feel is disciplined diet weight loss and regular exercise . Unconsciously , there may be some errors that seem trivial but it turned out great impact on the success of your diet . There are five diet mistakes and how to fix it .
1 . Sugar , Sugar and Sugar
Just because you do not eat candy or cupcakes , not means you do not consume a lot of sugar . Yogurt , smoothies , oatmeals rice even though it also contains sugar . When weight loss diet , the amount of sugar you consume ought to be limited as much as 22 grams or 6 teaspoons per day . Alternatively , calculate the sugar from the food you consume . Choose oatmeal that contains 8 grams of sugar , plain yogurt , or fruit on average has 10 grams of sugar .2 . Less Fat Intake
A lot of people are focused on eliminating fat so they prefer
eating fat -free foods . Fact of calories from fat that humans need is
about 20-35 percent .
If your calorie needs are less satisfied , it can affect your mood . It also can cause anger and anxiety . Bad effects , you do not feel full so that it can trigger to eat more. The
fix is to eat steamed vegetables such as spinach , broccoli , carrots
, then mix the vegetables with olive oil or a sprinkling of almonds are
rich in healthy fats . It could also eat tuna or salmon .
3 . Delaying BreakfastYou woke up late so often choose to defer to the office after breakfast . You also might have been an early riser , but delaying breakfast . This is a bad habit that you have to leave .Your
brain works with the help of glucose , so that when you delay or even
skip breakfast , then the brain will decrease employment and increase
the risk of stress , especially when you have to deal with congestion . Breakfast increases metabolism in the body by 10 percent , so the calories burned quite a lot .
4 . Not Eat After the Gym
Most people choose not to eat after the gym. They fear that activity will be wasted because of fear of calories consumed is not comparable to the calories burned .Though
eating snack after fitness is important to replenish the nutrients in
the muscles in order to quickly recover , and prevent overeating at the
next . Expert advised to drink a cup of chocolate milk , whey protein or fruit after you workout . Milk contains many amino acids leucine and good for muscle repair and growth .
5 . Many Consumption of Processed Foods
Eating processed foods like nuggets , sausage , meatballs or french fries really help you in serving dishes . But you need to know , food is not really nutritionally dense is also high in fat and calories . Most
processed foods contain fewer antioxidants and fiber , in addition
these foods also tend to have fairly high levels of sodium . We
recommend that you cook your own food derived from natural material.
When you walk into a shopping mall or other public places, not difficult to find people who are overweight. Even today it seems more and more and more people have it, no matter how old they are. Though the impact on health can not be underestimated.
The most surprising, obesity not only affects the size of the clothes and the risk of disease, but also the relationship between families up the income. Here are seven 'side effects' of obesity on one's life.
1 . More frequent migraines
After
Johns Hopkins research team surveyed 4,000 people , found that the
higher a person's body mass index , the more likely they are to suffer
from episodic migraine .Those
who were obese were 81 percent greater chance of experiencing a
migraine at least 14 times per month than those whose weight is healthy .
Even obese women aged 50 years and over recorded the most frequent chronic headaches.
2 . Easier to get cancer
Why do people who have more body fat synonymous with a high risk of cancer ? It could be due to excess fat cells can increase the activity of hormones or factors that increase the lead to tumor growth .Obese
people at higher risk of developing all types of cancer , including
slower diagnosed ( when the stage is already high ) than people who are
thin and more likely to die from it.
3 . Increasingly barren
Women who are overweight are more difficult to conceive than the ideal body weight . Even
a study from India on 300 obese women found in the next three years of
the study , more than 90 percent of participants suffering from
polycystic ovarian disease , a disease associated with infertility .Obesity itself is a result of inflammation and it is already lower levels of fertility . It can also occur as a result of changes in hormone produced by fat tissue .Many patients who are overweight is hard to get pregnant . Even so , some patients may eventually contain several months after undergoing weight loss surgery.
4 . Haunted by the risk of premature birth
Risks
experienced by obese women not only difficult pregnancy , but only time
can contain , their babies at risk of preterm birth , especially if the
body mass index above 35 . Researchers also suspect too much fat can lead to inflammation and weaken the uterus and cervix membranes .Though premature birth is synonymous with infant mortality and lifelong disability in children .
5 . Lack of Sleep
Lack of sleep contributes to numerous diseases , including diabetes , heart disease and obesity . Been countless studies that link between short sleep hours with widening waistlines . One
was from the Harvard Nurses Study, which found those who slept less
than five hours per night were 15 percent higher risk of weight gain
than those who can sleep at least seven hours a night .One
of the biggest dangers that lurk obese person is sleep apnea or a
condition in which a person suddenly stops breathing during sleep .Sleep
apnea can be caused by increased fat around the neck and close the soft
tissue pressing on the airways when a person is asleep , especially if
sleeping on your back .As
a result, people who have sleep apnea do not have quality sleep and
lack of oxygen in the blood vessels so the heart has to work extra .
6 . In - bully Loved Ones
A study from Yale reveal weight is the main reason people experience bullying , at any age . And those who are victims of bullying have a low level of confidence , depression and a very high risk of suicide .Surprisingly , most of the victims of bullying reported experiencing harassment from his own family . More than 40 percent of children who attempt to lose weight claimed to have been bullied or harassed by a member of his family .When asked in obese women , 72 percent of them also admitted that often stigmatize them are family members.
7 . Medical Treatment Gap
Dieticians
found 67 percent of men and women who are overweight are often claimed
to be bullied or humiliated in the medical practice itself .In
fact , 50 percent of doctors known that obese patients consider it '
clunky , ugly , weak-willed , and rarely comply with treatment
procedures ' . Not only that , 24 percent of nurses admitted disgust when faced with obese patients .Interestingly
, the same thing that patients tend to be lazy to follow the doctor's
orders and more often change doctors if doctors are now overweight .
8 . Low IncomeBased
on data from the National Longitudinal Survey of Youth 2004, the income
of 8,666 dollars obese women and obese men 4,772 dollars lower than
their peers are more slender .In contrast , slim woman who obviously has a greater income than fat . Studies of the University of Florida have confirmed this . Women
whose weight is 11.3 kg lower than the average weight has income 15 572
dollars higher in a year , compared to women with normal weight .Whereas
women whose weight 11.3 kg more than the average weight had lower
income 13 847 a year compared to women with normal weight . However, a similar condition was found in men .
Weekend , meaning it's time relaxing and fun for office workers who every day work . But for dieters , weekend is a formidable challenge in the process of weight loss .
Based
on the research , people tend to consume more calories twice as much
from Friday night to Sunday , rather than on other days . Even the results of the survey showed respondents snacking and drinking up to 10,000 calories during weekends .
Almost two thirds of people who try to lose weight overeating admitted at weekends . Eat
with friends or family , drinking cocktails and snacking at night
before bed can make adults consume up to 3,500 calories in a day . Though the amount of the recommended calorie intake per day, only between 2000-2500 .
A number of respondents also used the weekend as their chance to feast and drink alcohol . Forza Supplement survey conducted found that 57 percent of men consume 10,000 calories on weekends . When
averaged, the mean time between Friday night into Saturday , they
consume 3,500 calories per day and 3,000 calories d Sunday .
The survey also found there were 46 percent of women who consumed 8,000 calories every weekend . A total of 2,500 calories on Friday night , 3,500 calories and 2,000 calories on Saturday on Sunday . Women tend to consume less food on Sundays because they feel guilty already hysterical eaten in two days earlier .
Excessive amount of calories it largely because the habit of snacking in between meals . Some
respondents said , often spend weekends by watching TV with the family ,
while accompanied by a bag of crisps and biscuits .
Meanwhile , seven out of 10 people claim to eat fatty foods on weekends , and pizza became the most popular choice . Alcoholic beverages also be one of the causes of skyrocketing calorie intake at the weekend.
Interestingly , their diet is actually healthier on a weekday or weekdays . There are 85 percent of respondents who said that they were able to keep the recommended calorie intake per day while working . But 73 percent of them claimed to no longer pay attention to it all weekend .
' Cheating ' diet actually legitimate done . Eat
a piece of cheesecake , ice cream or a scoop of vanilla butterscotch to
satisfy a preference for sweet foods are also not prohibited. It's
just that when consumed in excess , high-calorie foods that will
accumulate so fat , causing obesity and various health problems . To that end , limit their consumption and avoid too frequent eating out with friends or family . Even if they had , try to multiply ordering healthy foods like salad or fruit , and a fairly small portion of dessert .
