One of the suggestions in a weight loss program is a full breakfast. This is one of the patterns of effective strategies to lose weight healthily and safely. Then why is it recommended? because breakfast can increase your metabolism and make you not blindly at lunch.
Help you lose weight, does not mean you can eat whatever the reason is breakfast. But also keep in mind what food is consumed and when the best time for your breakfast.
The following are the rules you need to take breakfast so that your weight is more ideal
1. Breakfast, One Hour After Wake Up
You have to set a proper breakfast time. When you wake up, pretty 'Arm' body with a cup of warm water and lemon juice. Eat
one hour after waking to maintain the circadian rhythm (24-hour cycle
in the physiological processes to determine sleep patterns and eating
habits) as well as more rapid increase in the body's metabolism.Keep in mind, a good breakfast time is from 07.00 until 09.00. More than that, the food you eat breakfast but not anymore snack or brunch brunch.
2. Eating Protein
Choose foods that are high in protein such as eggs, fish, chicken or wheat. These
foods are not only low in calories, but also give you extra energy so
excited in the morning and help you so do not overdo at lunch. Not too often consume foods that contain lots of sugar, such as pancakes or toast with jam jelly. Blood sugar will quickly rise, but also falling so fast you will soon feel hungry again. As a result, any food consumed more than they need be.
3. Expand Fiber
One key to losing weight is to eat foods that keep you full so do not want to eat food high in calories. For breakfast, eat at least 8 grams of fiber. If
you have more time before leaving for the office, try making a
breakfast containing 10 grams of fiber and gluten-free, such as oatmeal
or sweet fruits.
4. Note Calorie Intake
Important to maintain the amount of calories that you ate for breakfast. The recommended calorie intake of around 300 to 600 in the morning in order to keep the weight balanced. Therefore, choose low-calorie foods. Yogurt, fruit, boiled eggs and bread wheat is the right choice.
One of the causes of obesity is the fat from the food we eat. So foods that contain lots of fat is the main cause of obesity, but it does not mean that low-fat foods consumed away safely without the risk of weight gain. Some low-fat foods cause fat easily fixed, so it is not suitable for a diet program. Diet healthy weight loss is tricky to do but with highly disciplined and consistent in doing so will get amazing results.
The following is a diet that is low in fat can lead to obesity. hopefully you can become knowledge for the program are weight loss diets.
1. Chips
Chips today are made of low-fat, but it is no less of chips ancient times thanks to the addition of salt and other ingredients. When
fat is removed, the chip manufacturers to find a way to retain flavor
and salt was made by adding 20 percent more and 15 percent more
carbohydrates. In fact, a lot of weight to make a snack of chips continues to increase despite low fat contrived.
2. Peanut butter
Actually, just a little nuts contain fat, good fat because it was shaped unsaturated fatty acids. However, after the contrived butter, fats are often replaced with a kind of carbohydrate maltodextrin. In the production of peanut butter, carbohydrates serve as filters in certain stages during the process. This replacement is tantamount to adding about 10 calories.
3. Cheese
Actually, no cheese is really low in fat, because if there is too little then the actual cheese. Processed
cheese foods generally contain only a cheese, because cheese is only 51
percent and the rest is additives like preservatives, dyes and so on.
4. Soda
Artificial
sweeteners have sweetness level 13,000 times higher than pure sugar,
but it makes people lose sensitivity to sweet taste so more and more
like the sweeter. Research showed that rats more easily addicted
saccharin (an artificial sweetener) than cocaine (drugs). Not surprisingly, according to another study, diet-soda drinkers waist 5 times larger than regular soda drinkers. In conclusion, labeled diet or not, soda remains easy to make fat.
5. Yoghurt
When fat is removed, yogurt need other additives to keep the flavor remains good and most of it is sugar. According
to data showed that
men aged 20-39 years consume 397 calories of such additives and the
risk is of course weight gain and the risk of various chronic diseases.
In
order to maintain health, most experts advise to adopt a balanced diet
is a combination of carbohydrates, proteins such as meat, vegetables, and fruits. But a new study has revealed that being a vegetarian is more healthy and long life make.
In
detail, the study says that people who limit their intake of meat they
consume and rely on the consumption of fruits and vegetables are less
likely to die within a specified period.
The
conclusion was obtained after Orlich and his colleagues looked at data
from 73 308 men who were recruited from several churches in the United
States and Canada between 2002-2007.
At
the beginning of the study, participants were asked about their eating
habits and are divided into several categories based on the frequency of
participants when eating dairy, eggs, fish and meat.
Overall,
8 percent of the participants is a vegetarian who does not eat meat at
all while the other 29 percent belonging to the lacto-ovo-vegetarians
who do not eat fish or meat but still drink milk and eat eggs. 15 percent of participants sometimes eat meat, including fish, fisheries.
After that, researchers used a national database to determine how many participants who died to date as of December 31, 2009. Was known seven people died (any cause) per 1,000 people who eat meat every year. Though vegetarian mortality rates only 5-6 cases per 1,000 vegetarian every year.
Interestingly, he got the biggest benefits of the plant-based diet.
However have warned that
they can not say if it adopts the style of a vegetarian diet would
prevent a person from death, because there may be other factors not
measured in this study.
Then everyone switches it necessary to be a vegetarian? I do not think everyone should be a
vegetarian, but if they want it, this study shows that the positive
effects on health.
If
not, expert suggested to further restrict the use of added sugars,
refined grains or refined grains and saturated fats, including eating
dairy, eggs, fish and meat in moderation.
To chase away chills and thirst elections cold drinks or ice cream is mandatory. But the sugar content and high calories can lead to weight gain. So for those of you who are doing the weight loss program should be careful in choosing healthy snacks and do not interfere with your diet program. Sometimes time to yourself for dispensing snack foods and beverages low in calories to stay slim and fit body.
The following are some snacks menu that you can keep the work surface to your diet program and you can also find different sensations of this concoction snack menu.
1. Popsicle
Before choosing an ice cream packaging fresh but rich in sugar, try low-fat racik own popsicles. Blend low-fat milk or almond milk, cherry, almond butter and chocolate chips, then print and chill. Popsicle contains only 280 calories.
2. Sushi
For
the body to stay slim, you should only eat traditional sushi consisting
of rice, lean seafood, and vegetables because it contains only 200
calories. In
addition to sushi, you can mix a salad of stuffing sushi such as tuna,
seaweed, edamame which contains less than 350 calories.
3. Lemonade
Lemon juice provides 50 percent of vitamin C, a nutrient associated with weight loss. To
give a more interesting flavor and color add mint leaves, whereas
natural sweeteners can be obtained from the addition of fresh fruit
juice or fresh fruit are crushed.
4. Add Vegetables
One
of the best ways to add vegetables in the daily diet is tucking lettuce
leaf or two in a grilled portobello mushroom burger or sandwich. Mushrooms accounted for only 30 calories with vitamin D and high in antioxidants. While lettuce is a low-calorie vegetables and the best source of vitamin A.
Perhaps you've heard of a low carbohydrate diet or a low-fat diet. However, it seems not many people know about the cabbage soup diet (cabbage soup diet). Diets low in fat and rich in fiber is promising instant results.
Cabbage soup diet weight loss diet quite radically by eating a low-calorie cabbage soup for a whole week. That said, this diet can lose weight up to 4.5 pounds a week! However, that does not mean you only eat cabbage soup all day.
During the week, there are rules about what you can and can not eat cabbage soup as a complement. On the first day, for example, you can eat any fruit except bananas. Beverages such as unsweetened tea, cranberry juice, and water.
On the second day, you just can not eat the fruit. Now turn fresh and green leafy vegetables. Dinner menu in the form of large size baked potato with a little butter. However, the potatoes should not be eaten on the third day, where you can only eat soup, fruit, and vegetables.
Maybe you start wanting sweet foods in the fourth. To muffle, eat eight bananas and as much skim milk as you like. The next day, you can consume 283-566 grams of beef and up to six fresh tomatoes. Do not forget to drink 6-8 glasses of water.Beef liver and vegetables eaten advised on the sixth day. Then, on the last day, eat brown rice or brown rice, and fruit and vegetable juices without sugar until you are satisfied. Cabbage soup every day not to be missed.
Vegetables that can be mixed into the cabbage soup are onions, green peppers, tomatoes, carrots, mushrooms, and celery. So that it feels good, do not add a lot of salt. You can use broth, pepper, parsley, curry, garlic powder, etc. to spice it up.
By applying these rules, your weight will drop quickly. Cabbage soup diet is not allowed to run more than a week, but claimed to be a good start before continuing to the mid-term diet.The key to success cabbage soup diet
is to drink at least four glasses of water a day. You also have to complement this diet with a daily multivitamin. Add different spices that taste delicious cabbage soup and varied.
The more cabbage soup you eat, the more weight that can be derived. Do not let the hungry stomach so you are tempted to break the rules. If the number is not listed, you are free to eat as much cabbage soup diet supplement that you want.
However, cabbage soup diet has its drawbacks. Taste bland soup that will make people get bored quickly. In fact, after a week on the diet, the culprit could be sick at the smell of cabbage soup. Some people also experience dizziness, fatigue, and decreased concentration while on this diet.
Many people criticize this diet just dump the water, not fat, so the weight can come back quickly. In addition, for several days the culprit also not consume protein.
The calories in the diet is very low, at around 800-1050 calories per day. Experts agree that a diet under 1200 calories per day is not safe, except on the advice of a doctor.
Tired of eating green vegetables to get enough fiber each day? Seaweed fiber intake could be an alternative as a variety of everyday foods.
Not only fiber, marine plants, better known as an ingredient in the gelatinous was rich in many essential nutrients for the body. Such as minerals, vitamins and even a little protein. Because of the variety of nutrients, the benefits of eating seaweed is quite a lot.
Here are some benefit of seaweed that you can know.
1. Assist Lose Weight
Seaweed contains fiber which is good for the type of polysaccharide diet to lose weight. Beside rich in fiber, low calorie too. As is known, the fiber gives the effect of the stomach feel full longer so that the desire to eat so much more controlled.
2. Good for Digestion
Seaweed contains probiotics, which serves as food for the good bacteria in the digestive tract. With
the (probiotic) bacteria was also growing well. Prebiotics and
probiotics are very good to help digestion. Also boosting the immune
system.
3. Helping Children Growth
Types of brown seaweed rich in iodine. This mineral is important for children to support normal physical growth.
There are children who are born stunted, mental retardation was due to iodine deficiency. Disease thyroid disorders such as goiter is also a
result of it. Seaweeds are a very good source of iodine.
4. Preventing Diabetes
In addition to iodine, seaweed also contain a type of mineral called chromium. This mineral helps reduce negative effects caused by insulin resistance.
In diabetics, the body is unable to produce and are not sensitive to insulin. So that high blood sugar levels.
Keep in mind, for diabetics, consume seaweed in a fresh state. Without added sugar.
Someone who is undergoing weight loss diet programs often avoid dinner. Actually, it is wrong because the right is to reduce the portion of the dinner. Even a lot of the advice of the experts that the dinner was very good for health but must be reduced portion. And this applies to those who are already overweight or obese yet. As the recommendation is to eat dinner should be a bit of lunch and a comparison is if lunch is 30 to 35 percent of it for dinner is 20 to 25 percent.
Here are six options that you can vary the food for the dinner menu. May be useful for those of you who are doing the diet a healthy weight loss.
1. Brown rice
Brown rice is a complex carbohydrate; types of carbohydrates are digested in the body longer. According
to nutrition experts Hardin was familiarly called, good complex
carbohydrates consumed at night because it does not interfere with the
activity of blood sugar in your body.
2. Vegetable
Vegetables contain many vitamins, minerals, and healthy proteins. Vegetables also have high water content so it does not keep you hydrated all night.
3. Orange
Oranges contain a lot of vitamins are good for the body. This orange
nice but not more than one fruit, because eating a lot of fruit at just
supplying carbohydrates.
4. Fish
Fish is also good consumed at night. If this person is obese or hypercholesterolemia do not meat, run to fish. But be aware if you have gout or other diseases.
5. Fruit Cherries
Cherries are rich in melatonin, which is very good to help reduce insomnia. Therefore, if you are hungry after 8 pm or experiencing insomnia, cherries could be an alternative evening snack. Avoid consuming large quantities because it can cause blood sugar to rise.
6. Low-Fat Milk
Low fat milk before going to bed filling and healthy. Rendak fat milk contains tryptophan which helps you sleep better. Basically, tryptophan works to increase the serotonin in the body and make you sleepy. In addition, milk contains vitamin D and calcium is good for your bone health.
