Carbohydrates are often regarded as the main enemy for the women who are dieting and want to lose weight . In fact, carbohydrates are also needed by the body . Well , in order intake is maintained , any carbohydrate dieters still safe to eat ?
Nutritionists recommend that you eat the right carbs to be able to stay slim . Consumption of nutrient-dense carbohydrates with at least 2-3 grams of
fiber per 100 calories , because your body breaks down more slowly and
fiber will keep you full longer.
Here are 5 carbohydrate recommendation to reduce your weight :
1 . Peas
About half a cup of boiled peas contains 67 calories ; 12.5 grams of carbohydrates , and 4.5 grams of fiber . This number also gives you 12 percent of the recommended daily intake of zinc . Minerals help reduce hunger by increasing levels of leptin , a hormone that tells the brain when the stomach is full enough.
2 . Whole wheat pasta
Macaroni pasta as much as 2 ounces contains 198 calories ; 43 grams of carbohydrates and 5 grams of fiber . A British study showed that intake of high-yield grains , or about
three servings a day , is associated with body mass index ( BMI ) lower
and less abdominal fat as well.
3 . Bread wheat
2 pieces of whole wheat bread contains 160 calories , 30 grams of carbohydrates , and 8 grams of fiber . If you like breakfast bread , then make sure you choose to eat whole wheat bread . In addition contain enough fiber and carbohydrates , this type of bread also contains less than 1 gram of sugar per share.
4 . Popcorn
About 3 cups of popcorn contains 93 calories ; 19 grams of carbohydrates , and 3.5 grams of fiber . Popcorn is one of the recommended type of snack than chips or chips . According to a study , popcorn not only give
full effect but also help those who are maintaining stable body weight.
5 . Oatmeal
Half a cup of oatmeal contains 153 calories ; 27 grams of carbohydrates , and 4 grams of fiber . Half
of the fiber in oatmeal is a soluble fiber , which is a type of fiber
that dissolves into a gel-like substance and functioning delay gastric
emptying .
Various types of diets were created , ranging from healthy , extreme to absurd thing to do . But of the hundreds of kinds of diet ever or was popular , there are
four that are considered the most healthy and safe in the long term , or
applied as a daily diet .
Researcher from the
Cardiovascular Associates of Virginia Beach found that the Paleo diet is
the most effective way to lose weight the healthy way and the results
are long lasting . The study involved 280 men and women who are overweight .
The respondents were then divided into four groups according to the diet they follow. Four is the Paleo diet , vegan , Mediterranean and DASH ( dietary methods to treat high blood pressure ) . After
60 days , the researchers found that respondents who do Paleo diet lost
weight at the most , an average of about 6 kg ( or 6.6 percent of their
body fat ) . While the vegan diet did not consume animal foods on average lost weight about 5.7 kg .
However,
although not as much as the Paleo diet to lose weight , all four diets
tested turned out to have their respective advantages in maintaining a
healthy body . Such as vegan , although less weight loss than participants who Paleo
diet but the most progress in lowering bad cholesterol levels .
While the DASH diet reduces only 3.6 kg in 60 days , was the most good for lowering high triglyceride levels . Triglycerides
are a type of fat in the blood and body of the description is the
result of foods containing fat and cholesterol that has been consumed ,
then enter the body and is formed in the liver . If excessive amounts , menyebabka risk of type 2 diabetes .
The fourth diet , namely the Mediterranean at least lose weight is only about 2.2 kg . However,
this diet is considered quite healthy and is most easily accomplished
than the three previous methods of diet , so it is possible to be
applied in the long run it could even be fixed in the daily diet . In addition , this diet is good for the heart .
Keep in mind , the Paleo diet recommends mengasup protein and low in carbohydrates . This diet requires eating animal protein such as red meat , chicken and fish but avoid sugar and dairy products . Vegan diet is the opposite of the Paleo diet , which ban all animal
consumption and only takes derived from vegetable , even not consume
milk , yogurt and margarine .
DASH
diet requires followers to eat lots of vegetables and fruits , nuts ,
lean meat , fish , chicken , whole grains and healthy fats that are
friendly to the heart . This diet allows the consumption of milk , but only low -fat or fat-free . Highly recommended eating fruits and vegetables with protein-rich food that the stomach feel full longer .
Last is the Mediterranean diet , this method requires that you eat whole food and avoiding processed food products . Whole food is food prepared from fresh ingredients . Not the product in the packaging and frozen . Consists of fruits and fresh vegetables , fish , olive oil , nuts , seeds and occasional red wine in one month .
For the sake of weight loss many people are willing to restrict food intake . As a result , even pain or appetite is not so restrained . Intuitive eating becomes a way to help build a healthy relationship between food and the body .Than
focusing on what should and should not be eaten , intuitive eating
encourage you to pay attention to portion , when, and what to eat . Here is the stage that you can apply:
1 . Not on the dietDiet gives rules about when and what you should eat , eat intuitively understand the focus on you that will be both. Unlike dieting , eating intuitively lets you eat whatever you want.
2 . Respect hungerHunger is the body's way of showing you have to eat . Start the consumption of healthy snacks such as fruit when it begins to feel hungry in the medium level . To recognize hunger and satiety take time before and after meals to make sure whether you really feel hungry.
3 . Peace with foodMany studies suggest limiting the intake of some foods can trigger strong cravings and boost overeating . So , you better eat donuts and ice cream as you want without the guilt.
4 . Do not categorize foodStop categorize the food is good or bad for the body and good bad labeling yourself through what you eat . Throw away the rules and boundaries is an important step to eating intuitively.
5 . Respect satietyWhen you can begin to appreciate the sense of hunger , satiety began to realize the limits of the body . Try to avoid excessive satiety , it is better to eat slowly and enjoy a meal is eaten . People who ate the brownies and french fries in a large number of meals they feel less pleasure and began to stop eating it.
6 . Finding elements of satisfaction while diningEating should be enjoyable and satisfying experience . Therefore, make sure the time eating without distractions like TV or share food with friends . Satisfaction is the most important factor to be aware of whether the consumption of food is enough . Not only that , by knowing what you can eat , food consumption will be less .
Those
who have a hobby of eating is often claimed to be difficult to regulate
appetite and ' reject ' food , especially if it was outside the house .
Well , for the tips on the diet had to be a little different in order to avoid the risk of obesity.Few tips that can be done by lovers of food in them :
1 . Balance of protein , fat and carbohydrates
Want to lose weight without reducing too much weight ? The principle is balance . Balance the amount of intake of fat , protein and carbohydrates . Despite its importance , taking one of them to excess can be bad for health . Try to avoid bad fats and add more healthy fats in your diet.
2 . Diligent in drinking water
For any type of diet , water intake is an integral part . Therefore , those who like to eat is also recommended to drink enough water . Water helps reduce cravings and balance the body's digestive system.
3 . Say ' no' to alcohol
Not
drinking alcohol is to prevent the intake of artificial sweeteners
commonly used in alcohol , soft drinks and other sweetened beverages . Sugar is known to increase the fat content in the body . Therefore , reducing sugar intake will help you lose weight for those who like to eat.
4 . Exercise
Calories in food will quickly burn through if you exercise regularly . Do not make a lot of reasons for not exercising . As a first step to try to join a gym or walking routine every morning . Remember , exercise is essential if you want to lose weight without ' compromising ' portion.
5 . ' Divide ' food wisely
For a healthier diet , you are advised not to eat all the food at once . We encourage you to share the food and the portion within the same time . Consumption at least 4-5 small meals a day . In addition , balance intake also like proteins , carbohydrates , vitamins and fats in the daily diet .
Various kinds of diets to lose weight has been around since time immemorial . Each state also has a unique way of dieting and different . Starting from only eating fruits , baby -style diet to a diet of air .All done in order to keep the body slim . As reported follows , some kind
of diet that comes from Asia to Europe is very well known .
1 . Japan : Banana Diet
Several years ago , a diet in the morning with a banana is very popular in Japan . There
are several variations , including eating only bananas for breakfast ,
eat one or two bananas before breakfast and eat a banana before eating .
They believe , it can help the metabolism and help people lose weight faster.
2 . Sweden : Paleolithic Diet
Many
people who believe that we should go back to prehistoric times and
switch to a diet consisting of meat , vegetables , nuts and fruits in
large quantities . According to nutrition experts is probably not a bad idea , but this
diet makes the body does not get the intake of carbohydrates.
3 . United States : baby food diet
Many celebrities who love this diet because it is easily implemented . In this diet must be observed viscosity consistency of baby food . This diet makes most of its adherents lazy to chew . Actually there is no danger in reducing calories , but if it starts to reduce excessive and sacrificing nutrition.
4 . Hong Kong : parasitic worms
To avoid a strict diet and exercise , many people in Hong Kong who choose to ingest tapeworm . Worms that enter into their intestine , the worms will eat all the food that is eaten . However, this kind of diet will result in nutritional deficiencies that can cause the body could not absorb nutrients.
5 . All over the world : raw food diet
This diet foods without cooking or raw . This diet has the view that the cooking process will reduce the quality of nutritional benefits such as food or minerals . According to nutrition experts actually eat vegetables in their raw
form is okay but if you eat animal products should be matured to kill
bacteria on.
6 . France : Air Diet
This diet makes a drastic weight loss dpara culprit consuming ith air . Movement followers to eat without putting any food into his mouth . Nutritionists
do not believe in dieting tricks like this can be done by people even
in a short period of time and this is just making the results negative
Less moving and too much snacking is often the reason why weight loss is increasing in the workplace . Though slim body can also be obtained by applying know certain healthy habits. What is it like ?
Here are 5 healthy habits that you can do to stay slim :
1 . Prepare a large portion of vegetables for lunchAs much as possible to prepare a lunch from home , so you can determine their own portions . As low intake of calories and full of fiber , you can eat a big bowl of vegetables without worrying about weight gain . You can also add other toppings such as tofu, or grilled chicken . Be sure to change the menu of vegetables and protein sources every day to prevent boredom.
2 . Remain actively engaged in the dayThroughout the lunch hour , try not to just use it to browse, but burn some extra calories . Try walking around the office while socializing with other colleagues . Monotonous office atmosphere that can make your mind weary and increases the likelihood of stress.
3 . Brush your teeth after lunchTo prevent cravings come too often , try to brush your teeth after every lunch. Not
only helps prevent cavities and bad breath , the scent of mint
toothpaste after brushing your teeth will remind you that you have eaten
. The desire for snacking would be reduced because you feel your mouth is clean.
4 . Prepare yourself a healthy snackTo
avoid the temptation of unhealthy snacks , it could not hurt to prepare
your own healthy snacks and make use of a fridge at the office if any .
Provide yogurt , fruit , vegetables or crackers to anticipate the emergence of excessive cravings.
5 . Diligent in drinking waterStay hydrated by drinking enough water to make sure at all times . Always have a bottle of water at the table and drank half an hour once . Not only calorie-free , water is also giving full effect to the stomach . Often misunderstood by people thirst as hunger . As a result , you will eat at the actual time was not hungry stomach .
Keeping the diet is supposed to make the body more healthy and more focused mind . Therefore during the diet should still be able to enjoy the food . Advice and tips from nutrition expert can apply.Do not get hung up on the definition of diet hunger for hours . As recommended still maintain a healthy diet in a fun way so that the diet more successful.
1 . Cooking itselfFor those who are not too good at cooking , can choose a simple dish with lots of vegetables or fruit . By feeling the aroma , texture , and the manufacturing process , you can better appreciate the cooking results . If you are already an expert , try searching for recipes from
cookbooks to your blog or variations of vegetable and meat dishes
healthier.
2 . Do not eat in front of a computer screen or TVAt lunch time it is very tempting to eat at the table while completing the job . When meal time , focus on the food and let the signal to the brain when the stomach is full. After that , you will be more productive to work.
3 . Try new spices
Reduce salt intake and replace it with spices healthier . A
study of the Journal of Food Science and Nutrition stated spices like
chili powder , turmeric , garlic powder , and pepper to lose weight . Learn new spices and herbs . Often we know the smell but we never use . Various variants of the new herb can make a dish more delicious and healthy.
4 . Increase knowledge about foodAdd knowledge about the food that will be consumed . If you know the material as nuts are rich in nutrients and fiber that
can make the stomach remains full and lowers the risk of heart disease ,
the dish will taste better because it knows have contribusion on healthy
eating .
5 . Do not come to the restaurant hungryKeren Gilbert , author of the HD diet suggested before dining at a restaurant , make sure it is eating a little snack . When confronted with a list of menus , definitely mind directly fixed on food with huge portions and high- calorie . To keep the mind remain rational , consumption of an apple in the afternoon before dinner at a restaurant.
