At the current time many weight loss programs offer varying with different lure for potential dieters. However, a healthy diet should be the main choice for yielding ideal weight. And now there is one alternative that is safe and healthy for your diet. The alternative is Almond.
Once the beans are tasty harsh avoided a lot of people, because it is high in calories and fat. In fact, almonds actually help with weight loss, because it provides vitamins, nutrients and healthy fats.
1. Healthier than carbohydrates
A
study from the International Journal of Obesity found that a low-fat
diet is accompanied by almonds can lose weight much better than a diet
with complex carbohydrates. People who ate almonds, weight decreased by 18%. Meanwhile, people who consume complex carbohydrates, weight decreased only by 11%.
2. Sources of unsaturated fats
Almonds are a source of monounsaturated fats, the healthy fats needed to maintain good nutrition. Unsaturated fats can lower bad cholesterol levels, lower risk of heart disease and play an effective role in weight loss. Unsaturated fats stimulate the fat burning mechanism in the body.
3. Nutrient-rich
Almonds are rich in protein, manganese, magnesium, potassium, vitamin E, and vitamin B2. Calories contained in almonds do not cause weight gain rapidly, is different from other types of calories in food.
4. Energy booster
Almonds are an excellent source of energy, as it provides vitamin B2, protein, manganese and copper. All
of these substances are essential for weight loss, because it can make
the body active longer without consuming calories from fatty foods.
5. Weight Loss
A Spanish study involving nearly 9,000 adult participants for 28 months. Most participants were given almond least twice per week. As a result, those who ate almonds has 31% less likely to experience weight gain. Unsaturated fat content in almonds is believed to help stimulate the body's fat burning mechanism.
You're on a diet to lose weight? in addition to consistent and disciplined and follow a healthy diet program that can be found in this healthy house, which should be noted as well is your diet. One is a healthy diet breakfast. Because according to some experts and the results of research on diet, breakfast has a very important role in weight loss. Enough to consume 400-600 calories, the body will get the full nutrients.
This is rarely applied by dieters. but it is important for your health. Because an empty stomach when you wake up, it is necessary to give food intake of healthy fats and fiber as an energy source.
therefore it is important you pay attention to the breakfast issue. Here are three filling breakfast menu as well as encourage better calorie burning.
1.Omelet Avocado
Enjoy omelet with avocado, broccoli and bell pepper strips. Avocado is a fruit that is suitable for weight loss. This oval-shaped fruit which replaces sugar with good fats. Broccoli provides fiber intake to give a sense of satiety. While the bell pepper strips will help speed up the metabolism. Eggs provide protein intake as well as a sense of satiety until lunch hour.
2.Milkshake and Strawberry
Milk will give a good intake of protein for muscle building. The more muscles form the greater ability to burn fat in the metabolism. Strawberry gives fiber intake. If you like to add a little cinnamon to help slow burning carbohydrates so that blood sugar stable.
3.Low Fat yogurt plus fresh fruit and cereals
Fat in the yogurt contains linoleic acid, which causes the body to stay slim. Therefore choose plain yogurt or plain. Add chunks of melon, strawberry and a few cereals that are rich in fiber. Adequate intake of fiber will make rapid weight losses.
Potassium content in fresh fruits have a big role to lower high blood pressure. However, a new study says consumption of fresh fruits and vegetables had no effect on blood pressure.
The
research team
analyzed data from a study involving 4,680 men and middle-aged women. Participants were selected at random in Japan, China, the United States and Britain.
For
three weeks, the participants were asked to recall what they had eaten
during the last two days and the participants' blood pressure remained
well controlled. At
the beginning of the study, their blood pressure was on the point of
average or below 120/80, point the safe limit according to the Centers
for Disease Control. In a study of people with high blood pressure were also observed.
The research team calculates the consumption of fresh fruit and fruit juice every person in units of grams per 1000 calories. People
in the United States consume fresh fruit at least, on average 52 grams
which is equivalent to half an apple per 1,000 calories, compared to
China who consumed 68 grams. While
fruit juice is not commonly consumed in Asian countries, but the United
States consume an average of 46 grams or less than half a cup.
For the whole group, found no association between fruit consumption and blood pressure. When
the researcher team just look at Japan and China, even blood pressure
showed a slight increase in the number of fruit consumption.
It still has a lot of limitations because they have little scope and only one group of people observed over a period of time. So, other studies are needed to support.
Not all nutrition experts support this latest discovery. This study should not deter people to eat fruit that has been shown to be important in parts of a healthy diet.
That most doctors do not expect a lot of fruit consumption can lower blood pressure automatically. But
the consumption of fresh fruits and vegetables can help to achieve a healthy weight which affects the blood pressure reduction.
Fiber fruits and vegetables is good for digestion, also for the health of blood vessels. Researchers from the University of Leeds' School of Food Science and Nutrition, found regular consumption of fiber reduces the risk of stroke.
Previous research claimed dietary fiber may reduce the risk of stroke, including high blood pressure and bad cholesterol levels. In this latest study, researchers found each increased 7 grams of fiber per day was influential to 7 percent reduction in the risk of stroke.
Consumption of fiber-rich foods such as whole grains, fruits, vegetables, and nuts is very important for everyone. Especially for people who have a risk of stroke as those who are obese, smoking, and high blood pressure.
In this study, the research team analyzed eight studies published between 1990 and 2012. In the study reported a collection of some types of stroke risk observed. As the most common attack is schemic stroke, type of stroke in which a blood clot to the brain occurs.
Three other studies evaluating the haemorhagic stroke occurs when blood vessels bleed into the brain or the surface. Other stroke risk factors such as smoking and age are also included. Results showed that the amount of dietary fiber consumed relative to the total decrease in the risk of stroke.
Studies show people who eat a lot of insoluble fiber have lower blood pressure and lower weight. The second thing that triggers stroke risk. Insoluble fiber found in foods such as whole wheat, whole grain, vegetables, fruit skins, and wheat bran.
Many people began to implement a healthy diet. As it started to regularly consume fruits, cereals, grains or reduce sugar intake. Nutritious food is not always high in calories, it needs to be carefully chosen.
Low-carbohydrate diets are known to help lose weight. If you plan to run this diet, eat five following a low-carbohydrate foods.
1. Chicken and fish
In addition to containing animal protein, meat chicken and fish also contain fewer carbohydrates. Both animal food even this become favorite dishes for low-carbohydrate dieters. High protein content useful for tissue repair.
2. Red Meat
Beef and mutton also had a small carbohydrate. Red meat is known as a source of iron to boost energy and also high in protein.
3. Dairy Products
Cheese, milk, and yogurt is a dairy product sold in the market. This dairy product known low-carbohydrate, high in vitamin D and calcium. Also can prevent fat deposits.
4. Vegetable
Vegetable salad of lettuce, cucumbers, broccoli, and cauliflower, contain low carbohydrates. High fiber content can prevent excessive hunger, so the weight can shrink rapidly.
5. Fruits
Fruits like coconut, apple, papaya and strawberry is a low carbohydrate fresh fruit. Sugar levels are too low to maintain the production of insulin in order to avoid the risk of diabetes.
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.
