Dinner is always avoided activities for those who are doing the weight loss program. In fact, you may do grave evening after sunset. But that must be considered is the type of food that is safe for consumption. Many do not realize there are habits that may be simple but this is the factor that makes you gain weight at dinner.
There are some habits that need to be avoided at dinner because it can potentially fail your diet program.
1. Dinner with Big Portions
According
to the USDA at dinner required 450 and 625 calories, according to
figures dietary needs 1800 to 2000 calories per day for women. Lanz argues, "Nutrition should be a light supper, a good portion of which are under 500 calories."
2. Avoid Linger in the Future of Television
Watching activities are always accompanied with a snack. This is a wrong practice. When focusing on the screen without realizing hands do not stop taking a snack. This is the biggest problem, and he advised the people to separate eating from other activities. When eating, sit down at the dinner table and just focus on what you eat. This will make full and satisfied faster.
3. Excessive salt consumption
Sodium salt can lead to excess weight, this one factor to gain weight. Try replacing them with flavorful spices such as black pepper powder fresh.
4. Dinner on the Road
Many people prefer to go out for a nice dinner with family or friends, because practical. Experts recommend no more than once in a week eating out . Restaurants usually tend to offer foods with high caloric content derived from salt, fat and sugar especially fast food.
5. Eat Dessert
Indeed,
it feels less complete dinner without dessert, but the selection of the
sweet dessert menu makes calorie intake increases. Do not eat dessert like cake or ice cream after a big meal out of habit or tradition, but think of your body. The desserts also make your blood sugar spike and make you want to eat constantly.
In an era when technology is a lot of information about diets in circulation and you can get to easily, either by word of mouth, the internet, books, or magazines. But the diet has to offer effective and healthy it or not, the results are variations. The result can be very effective to lose weight, or may not even actually create new problems if the application is not appropriate. The key is you should not follow a raw diet specific. You also need to have knowledge about diet or you would need to consult a dietitian when you will undergo a diet program.
At least you should know the first five of the following before starting the diet.
1. The Diet Patterns May Not Suitable for All
Your friend may successfully lose weight with food combining method. But it also does not necessarily work for you. Nutritional and caloric needs of each person is different. So is the diet that should be applied. Before starting a diet, always know the needs of nutrition, body composition, activity and health conditions. That way you can determine what kind of food consumed and the type of exercise that suits you. Ask for advice from a nutritionist if necessary.
2. What is the Purpose Your Diet?
Do
you want a healthy diet in order to look good while wearing a wedding
dress party at a friend, or to prevent diabetes and hypertension? It's important to know why you are determined to diet. So you can set a reasonable target. Make sure your target is achieved and follow a diet that is easy to implement. For example, do not impose a vegetarian if you can not 'live' without grilled chicken or fish. Simply multiply eat vegetables and fruit, and keep meat consumption as recreational food (occasionally).
3. Is Your Diet Safe?If
you want to follow a particular diet method, make sure the information
about diet has supported scientific data and recommendations from
experts. If from the internet, look at health from a trusted website. It would be better if consulted first with a dietician or nutrition. Keep in mind, a healthy diet method does not promise instant results.
4. Ensure Complete Nutrition Diet Program Insert
When dieting, you should not eliminate or drastically reduce one of the major nutrients for the body. A healthy diet should contain complex carbohydrates, protein, healthy fats, fiber, vitamins and minerals. All nutrients are important to keep your metabolism stable and growing body properly. Select the source of nutrients that come from healthy foods and low in calories.
5. Keep or Not to Supplement Taking Supplements?
Before downing pills calcium or protein supplements, think again. Keep
in mind, protein shakes, powders or tablets vitamin fiber all-in-one is
not a 'miracle food' that can lose weight if it is not accompanied by a
healthy diet. Do not be tempted by the commercials that promise fast slim body just by eating certain products. Plus, if you have a healthy diet, you do not need to take supplements.
For a complete breakfast menu, fresh fruit is the right choice. Fruits are rich in fiber, vitamins and minerals to supplement your intake of protein and carbohydrates and other breakfast menu. More effective when eaten fresh.
Healthy breakfast should contain fruits or vegetables, lean protein, dairy and grains. Fruit is one component of a healthy breakfast because it contains vitamins, minerals, water and fiber.
Fiber helps slow the digestive process, so you fuller for longer. Vitamins and minerals play a role in the metabolism of your daily energy.
If you are looking for a practical as well as a glut of fruit for breakfast, a banana is a fruit that right. Bananas contain natural sugars, sucrose, fructose and glucose. Together these three fiber and natural sugars, bananas can boost energy quickly.
Research proves, by devouring two bananas, you get enough energy to exercise for 90 minutes. Bananas are also rich in potassium. Feasting medium banana can meet 10% of daily potassium needs.
Moreover, the content of vitamin B6 in bananas plays an important role to maintain the function of the nervous system. Fiber in bananas also can facilitate the digestive tract, preventing diabetes, cardiovascular problems to overcome.
In
addition to bananas, you can also devour an apple for breakfast,
because it turns out the apple has the nutrients that are not
necessarily owned by the fruit of another. Eating apples turned out to correlate
with a reduced risk of heart disease, and stroke incidence.
Apples also contain flavonoids which can act as anti-oxidants. In addition, Apple also has a low glycemic index, so it's great to keep your blood sugar levels.
For you are diabetic, do not be afraid to devour an apple at breakfast. Research
American Journal of Clinical Nutrition in 2012 found that apples proven
to reduce the risk of type 2 diabetes because they contain a type of
antioxidant anthocyanins.
Although good fruit for breakfast, but only eat fruit at breakfast just does not make satiety last long. To get a long-lasting energy, you need protein and fat from foods other than fruits. It should be noted, eating fruits alone can lead to loss of energy and make your blood sugar go up drastically.
Many teens are picky about food. Do not like vegetables and just want to eat certain foods. In fact, they need adequate nutrition in order to keep his body healthy. Therefore, parents need to help implement healthy balanced menu.
A nutrition editor youth ministry guidelines provide a solution to overcome the diets of adolescents to be more healthy. Following the implementation of a healthy diet:
1. Compulsory Breakfast
Teens most often no breakfast. A research shows, often no breakfast can shorten memory and mood can quickly change. The breakfast menu is practically like whole wheat bread with peanut butter, eggs, or a glass of milk could be the right choice.
2. Do not Keep Snacks in the Drawer
Most teenagers do not feel satisfied with the lunch menu at school. And they still want snacks like crisps and fizzy drinks that are stored in his desk drawer. If you do not want to be fat avoid this bad habit.
3. Sandwiches for Supper
When you're dieting, a low calorie sandwich could be a choice dinner menu. This dish can be made practical in the home. Contents of wheat bread with lettuce, sliced tomatoes, onions and cheese.
4. Fruit and Vegetable Salad
For a snack menu, the teens can consume fruit salad or vegetable salad. In addition to the high fiber content, one fruit or vegetable salad can also increase the caloric needs for its activities.
5. Do not Eat Too Much
Amidst the dense activity, caloric needs teens definitely higher. But that does not mean to eat in a portion of a lot that caloric needs are met. So as not to get fat, healthy diet everyday would be made.
Bananas contain enzymes that can speed up the process of digestion, resulting in weight loss.
One type of diet that is quite popular in Japan today is 'banana diet'. Why named so? Because this diet only requires people to eat a banana and a glass of water in the morning. The rest of them may eat any food at lunch and dinner. Easy is not it?
Even so, like how to diet in general, the actors 'banana diet' also has restrictions. They should not eat sugary foods and too much sugar. Snacks should only be eaten once a day. Desserts at dinner is also prohibited. In addition, they should only be eaten before eight o'clock.
Bananas are good for your diet. Because it is a complex carbohydrate that is very easy digestible carbohydrate type body.
Below are some steps you can do in the banana diet to follow:
First, breakfast 1 ripe banana, not cooked, not mixed with anything. Should eat 3 bananas for it does not make you a glut.
Second, eat a normal lunch and dinner portions.
Third, drink only 1 cup whenever you are thirsty.
Fourth, be snacking around 3 pm and is strongly discouraged consumption of high sugar snacks.
Fifth, to sleep before 12 o'clock at night.
Sixth, add more exercise portion than usual.
Although nutritious and low calorie (only contains 72-135 calories), bananas do not have a special ability to lose weight. Better combine banana with low-fat yogurt (150 calories and 12 grams of protein) for a delicious nutritious breakfast. The most important of the diet is, the calories you consume should be balanced with calories you burn.
A vegetarian diet has been proven to make the body more healthy until smooth skin. Search for information about the vegan diet is increasing, and some data suggest declining meat consumption while increasing vegetarian products.
A vegetarian diet starts many consider the world as some important figures stating the benefits of a good diet.
Evidence of a vegetarian diet began to attract the attention of the world, tracked by Google Trends with high information sought about the vegan diet is much higher than before.
The search for the word 'vegan' from 2005 until 2013 continued to increase. In March this year, the search for the information that shows the number 100.
Not only that, a study conducted in 2012 by Harris Interactive from the Vegetarian Resource Group interviewed 1,010 adults from across the United States via telephone. Found 2.5% of the participants claimed vegetarian. This figure increased from the year 2009 which amounted to only 1 percent.
Although the results are not increased dramatically, but saw an increase in the number of vegetarians has doubled in just over 3 years.
Meat consumption in the United States also recognized tends to decrease. According to the observations of the United States Department of Agriculture, beef and poultry meat consumption decreased to 12.2 percent in 2012 compared to 2007.
Decline in beef consumption has occurred during a period of 20 years, even much higher chicken consumption over the past five years.
Coupled with horse meat scandal in beef products in the UK make people think twice before buying meat products. This led to increased sales of vegetarian products.
Many ways we can do to implement a healthy lifestyle. One of them is the selection of the right oils when cooking. The most famous is the olive oil and always be the healthiest option among other oils. But apart from that there are several types of oil that could be an option as it varies during cooking, to replace coconut or palm oils tend to be less good for your health.
Here are 6 types of oil in question:
1. Canola Oil
The oil derived from the seeds of similar flowers contain 1.3 grams of omega-3 fatty acids in any one teaspoon. Levels of heart-healthy fats that are 12 times more than olive oil. Canola oil is also one of the lowest levels of saturated fat. Oil usually packed in 200-350 ml bottle size can be for sauteing or added to the cake batter instead of butter or margarine.
2. Almond Oil
Almond oil is rich in vitamin E. One teaspoon can meet 1/4 of the daily requirement of vitamin E. According
to diet experts in Canada, Nicole Springle, vitamin E for antioxidant
benefits, increase endurance and reduce inflammation. Use almond oil to make a cake, whole wheat bread or a dip for a bit for sauteing.
3. Grape Seed Oil
According to a study published in the journal Neurology, grape seed oil contains a lot of vitamin E and oleic acid. That is the type of fatty acids that help reduce the risk of stroke by 73 percent. This oil is best used for baking and frying.
4. Avocado Oil
Avocado oil has a mild flavor and like butter. Rich in unsaturated fat that helps lower bad cholesterol. Oil from the fruit also contains lutein, an antioxidant that merit improve eye health. Use this oil to fry or used as a salad dressing.
5. Sesame Oil
Aside
from being able to give flavor to savory dishes, sesame oil also
contains monounsaturated fatty acids and double heart-healthy. Still there is one more benefit, which helps to lower high blood pressure due to antioxidant called lignans. Sesame oil is best used to stir and mix grill sauce.
6. Oil Nuts Walnuts
Often
called walnut oil, which has a slightly bitter taste is the best source
of alpha-linolenic acid (ALA), a type of omega-3 fats. ALA
may help reduce the risk of type 2 diabetes by 21 percent, according to
a study published in The American Journal of Clinical Nutrition. Walnut oil fit for a spread of grilled fish, grilled vegetables and pasta sauces.
Dinner is always avoided activities for those who are doing the weight loss program. In fact, you may do grave evening after sunset. But that must be considered is the type of food that is safe for consumption. Many do not realize there are habits that may be simple but this is the factor that makes you gain weight at dinner.
