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Many people are convinced of the benefits of fruits and vegetables. In addition to maintaining healthy, fiber-rich foods also help you lose weight. Very good consumed dieters to lose weight or maintain weight remained stable.
Most fruits and vegetables low in calories and fat. But rich in vitamins, minerals and antioxidants. All of the nutrients in fruits
and vegetables helps to protect the body against various diseases.
According to one study, the number of food portions tend to be the same every day. Who can make quick weight increased greatly depending on the type of food consumed. Such as high-calorie foods, fatty and sugary foods.
In order not to increase calorie intake, some expert recommends eating lots of fruits and vegetables. Although consumed in large quantities every day, but the amount of calorie intake will not increase.
Consumption of grilled chicken breast or thigh section can make your calorie intake increased. Although stomach satiety, weight unfortunately also rapidly increasing. But this will not happen if you eat fruits and vegetables.
For example, by eating two medium sized apples. Can also eat six servings of spinach which provides a number of calories. Meanwhile,
avocados contain healthy fats and vitamin E are well taken, in addition
to increasing the energy content of fat to maintain good heart health.
Fruits and vegetables also contain a lot of calories, such as bananas, corn and beans. They also contain fiber to help increase energy. It also can give a sense of satiety for longer and prevent to eat sweet and fatty snacks.
Consumption of fruit and vegetables should be diverse and different colors, in order to obtain a more complete nutrition. In addition to fresh fruit, frozen fruit, dried fruit or juice for consumption. With the rules on the consumption of apples as much as two calories about 100 calories, 7 calories strawberries with 125 kcal
Most people tend to choose a variety of different foods to eat. However, a study just revealed if you choose the same menu for lunch every day even better. This habit helps powerful diet program that served!
Do not complain of boredom first if your dish lunch-it again. It is actually good and can support the success of the diet. At least, that's the conclusion of a study conducted by researchers at the University of Buffalo New York.
In a study published in the American Journal of Clinical Nutrition, the resulting conclusions if they are having lunch with the same menus tend to consume lesser calories. Intake of calories consumed may even decline to 100 calories in a 24-hour cycle.
There is a logical reason why the diet is actually well done. This eating habits and routines make someone so accustomed to eating certain foods menu. Over time, it can make the stomach so familiar with the intake of carbohydrates, calories, protein, and other nutrients in equal portions, and in no mood to add additional servings.
Lately, we are too much affected if there are lots of food choices. Sometimes we forget if the food is filling.
Reportedly, actress Jennifer Aniston also had to undergo this diet during filming series Friends. Aniston rumored to always eat a cobb salad, the salad consists of a mixture of egg, avocado, tomato, chicken, onions, bacon, blue cheese too. Reportedly, he even ate a cobb salad for more than 3 years.
It is also undertaken by a nutritionist , who used to breakfast with bread, avocado, tomatoes and eggs every day. He suggested to reduce the variety of foods.
Obesity has been attributed to high cholesterol levels. However, a new study finds levels of bad cholesterol can be reduced by the consumption of the Mediterranean diet, although weight does not go down.
The study, presented at the Arteriosclerosis, Thrombosis and Vascular Biology 2013 Scientific Sessions of the American Heart Association shows consumption of a Mediterranean diet may lower bad cholesterol. Although there was no significant weight loss in participants.
The study involved 19 men between the ages of 24-62 years who all had metabolic syndrome. This syndrome is known to be a contributing factor of heart disease and diabetes. Oang with this condition also have blood pressure, blood sugar, BMI, and high cholesterol.
Team of researchers asked the participants ate a standard American diet is rich in meat, sugar, carbohydrates, and fats for five weeks. The next five weeks, food consumption was changed to the Mediterranean diet.
After that, all participants following a weight loss program for 20 weeks and re-run the Mediterranean diet for five weeks. Results showed that although the weight does not fall during the study participants, their cholesterol levels dropped by 9 percent.
Because these findings have not been published, the results are considered as preliminary. Previously, a study published in the New England Journal of Medicine proved that the consumption of this diet can reduce the risk of stroke and heart disease.
Weight loss program is not an easy job and requires a substantial time. Consistent and disciplined in living is the key to the success of a weight loss program. And the selection of a healthy diet and good for the body to be a matter that must be noticed. Methods of exercise and diet is also set to make a diet program got good results. The fact that there are many people doing so led to the selection of diet foods with low calorie alternative.
Here is a trick to make safe and healthy slim body.
1. Reduce sugary drinks
Sweet tea, sodas and sweetened condensed milk consumption must be reduced. Should switch to sugar-free water. According to a study involving 810 adults, those who cut sugar-sweetened beverages, weight tends to decrease.
2. Eat lots of vegetables and fruits
To lose weight also need to do a low-fat diet, such as eating lots of vegetables and fruits. A study involving 811 people with overweight, asked respondents a diet low in fat and high in protein. As a result, respondents experiencing weight loss of up to 5 pounds.
3. Exercise 30 minutes a day
Burn fat not only done by reducing portions, exercise also needs to be done. If you exercise 30 minutes a day, can burn about 100 calories to 200 calories in a week.
4. Take note of the type of food consumed
No harm in noting the type of food consumed during the day. It aims to improve your diet for the better. If in a day eat fatty foods, can be offset by high-fiber foods such as fruits and vegetables.
Number of patients diabetes in the world has increased significantly. The
impact of lifestyle is unhealthy and influence environments to be
because people with diabetes from day to day is constantly increasing.
Besides heredity or genetic factors also contribute to the number of people with diabetes. These diseases include diseases which can not be completely cured, but the disease can be controlled by a variety of methods. One method that could be a recommendation is the consumption of kiwi fruit.
Kiwi fruit has a variety of vitamins and minerals that are good for the body.
Additionally kiwi fruit contains soluble fiber most other fruits high in appeal. However, it produces a low glycemic index, so it can help control blood sugar levels.
This is because when ingested kiwifruit releasing glucose into the blood slowly
In addition, the enzyme actinidin in this tiny fruit also helps the absorption of protein. This is what makes the soluble fiber can keep sugar levels stable. Thus, blood sugar levels do not rise or fall dramatically.
Not only that, this enzyme also serves to feed the good bacteria, so that the intestinal cells of the stomach may work better. With a wide range of benefits for people with diabetes it is advisable to consume the kiwi fruit. And as a preventive can consume these 2 pieces of fruit a day.
Mediterranean diets have long known the benefits for patients with diabetes,
including lowering the risk of heart disease, cancer, Alzheimer's up
death. But a new study found this diet also can delay memory loss or dementia that often occur with age a person.
A
diet rich in olive oil, fruits, vegetables, nuts, fish and low in
saturated fat is known to contain high antioxidants and unsaturated
fatty acids such as omega-3 that have a positive impact on the heart and
brain.
Because
there is no definitive method of treatment for this serious condition,
the factors that can be modified and delay the appearance of symptoms of
dementia or senility as diet is becoming very important.
This
conclusion is obtained after the researchers collected data from 17,478
people diet Afro-American and Caucasian with an average age of 64
years. Participants are also given a number of tests to measure the ability to think and recall them during the four-year study period.
The result, seven percent of participants reported having impaired thinking and memory skills during the study. But
participants were healthy and had approached the diet Mediterranean
diet experienced a reduction in the risk of cognitive decline by 19
percent.
Nevertheless,
this has not been proven diet can reduce the risk of cognitive decline
in participants who were patients with diabetes. Researchers
believe this is due to the diabetes causes damage to the brain through
increased levels of insulin and hypoglycemia, which can not be prevented
or treated by dietary changes alone.
In
addition, no evidence if someone who experienced cognitive decline will
be recovered simply by changing his diet and switching to a
Mediterranean diet. Only
a few previous studies have confirmed this Greek-style diet may provide
protection to the brain and prevent further cognitive decline.
But
equally important, this is just one of several important lifestyle
components that can play an important role in maintaining cognitive
function in old age. Goods, preventing obesity, not smoking and taking
drugs diligently to address conditions such as diabetes and hypertension are also important.
The Mediterranean diet is a nutritional recommendation inspired by the traditional diet of southern Italy, Greece, and Spain. The main key to this diet, the consumption of vegetables, fruits, and olive oil.
In a research says the Mediterranean diet can reduce risk of heart disease and stroke. This diet also encourages people more efficient while maintaining a healthy diet. You are interested in this diet? Here are the main food ingredient in the Mediterranean diet.
1. Olive Oil
Good source of fat intake Mediterranean diet is olive oil. Every day, the dieter is consuming four or more tablespoons of oil is good for heart health.
2. Nuts
Study participants ate three or more servings of nuts each week. They are encouraged to eat a combination of walnuts, almonds, and hazelnuts every day. Consumption of beans, peas proved good for the heart and rich in protein to in order to stay full.
3. Fish and White Meat
Mediterranean dieters consume 3 servings of fish and seafood per week. You can eat fish rich in omega-3 such as tuna or salmon. In addition, consumption of lean chicken or turkey.
4. Fresh Fruit
Including fresh fruits 100 percent fruit juice also important in this diet. Dieters consume 3 or more servings of fresh fruit every day and fresh fruit juice to 237 ml to 355 ml.
5. Fresh Vegetables
In addition to fruit, fresh vegetables are also important for the Mediterranean dieters. Two or more servings of vegetables per day and at least one serving of raw vegetables such as salad serving per day.
6. Sofrito
Sofrito is a sauce is generally made from tomatoes, onions, garlic, peppers, and cilantro. Spices that are sauteed with olive oil and vegetable dish usually made sauces, pasta, and rice. Dieters consume sofrito is usually at least twice a week.
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