5 Best Carbs to Diet and Lose Weight

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 .

5 Rules In The Diet

When you run a diet program you will find some very important rules you must obey. Once you find it you have to remember and never forget that rule. And rules that will guide you in life and in your diet program going forward.
You should find these rules and after that you must comply with the discipline. Because this rule will always get whatever you make and your tasks and goals. Included in your diet program you will get a rule that will guide you achieve your goals and help you stay on track
There are at least five important rules or the golden rule that you should know and you should always follow when you want to keep your weight in a long time, namely:

Rule # 1, Avoid "white / fast" carbohydrates.

Tried and true basis for doing it out like this is to avoid white carbohydrates. White bread, rice, cereals, potatoes, pasta, and fried food with breading .. Remember, if you avoid eating anything white, you will be safe. Simple but effective ..

Rule # 2, Eat the same few meals over and over again.

Rinse and repeat. You need to handle this with care as the most successful dieters, regardless of whether their goal is muscle gain or fat loss, eating the same few meals over and over again. Mix and match, build meals with the key ingredients. Do not forget that you need to understand what a healthy, natural foods are often the best ..

Rule # 3, Do not drink calories.

Of course there is good reason you will need to do that. Among them are a large number of drinking water and iced tea as much fresh, tea, diet soda, coffee (without white cream), or other no-calorie/low-calorie drinks you want. Do not drink milk, normal soft drinks, or fruit juice.

Rule # 4, Take one day off per week.

If you prefer this can be done by one day as I recommend Saturdays as your "Go crazy days". Eat whatever you want on your special day, and go out of my way to eat ice cream, Snickers, Take 5, and all my other crimes excessive. This may make you feel slightly sick and did not want to see any of it for the rest of this week. This will dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate

Rule # 5, Learn the difference between slow (Complex) and Fast (Simple Carbohydrates)

The way to do this step include Carbohydrates can also be divided into categories of "slow" and "fast." Slow carbohydrates increase your blood sugar levels at a gradual pace and give your body the fuel flow. Brown rice, lentils, oatmeal, wheat bread, vegetables and fruits are rich in fiber is an example of slow carbs. Fast carbohydrates enter your body very quickly and cause your blood sugar to spike and dip and cause your body to produce large amounts of a hormone called insulin. Having a fast carbs like white bread, donuts and soda can increase your chances of having the energy dips, become irritable and quick hungry between meals. You will need to achieve this with caution.

One of the biggest advantages of a diet is to assist in evenly distributing the energy levels. And very nice to keep energy levels constant throughout the day. Only down side for some people, is that they can take some getting used to for their stomachs, if you're used to such high-fiber diet. The best approach is to gradually swapping the components of your meal with a slow-carb alternative, allowing you to ease in the diet and see what works, and see how your body copes with increasing complex carbohydrates and fiber.

This diet soon became a way of life, integrating with simples exercises such as walking you will see a steady weight loss without much effort required. Combine this much sleep you just have an idea of ​​Slow Carb Lifestyle, diet that can be integrated into the route and a person's life.

Carefully follow the golden rules to begin your journey towards weight loss, and you must find your progress to be quite rapid and the success of your larger, more frequent and far more satisfying.

Way to be Able to Eat a Lot But Do Not Make Fat

Most of you who are dieting to lose weight definitely felt bored and stressed due to many restrictions in matters of eating. Want to stay slim without the headache? The way to try food combining diet.Those who undergo diet food combining complain less discomfort such dieters in general. That's because food combining is a diet that not only pay attention to the food intake of the nutritional value but also something more substantial.Food combining body seeking to address and properly absorb the nutrients that exist in one element of food. How to combine with other elements? When is the right time to eat? That is one of the art of food combining diet. 
That's why actors FC was able to eat until full, but without causing discomfort or lead to obesity.

. Food combining familiar with solid-match suitable or not suitable for every element of foods. Details are as follows:

1. Protein (animal) and vegetables: mismatched 
2. Protein (animal) and carbohydrates: not ideal 
3. Vegetables and carbohydrates: harmonious and normal. 
If seen from the above, that have been carried most of the people are eating protein along with carbohydrates. For example, fried chicken and rice or potatoes. And eating is not ideal. Supposedly if you want to eat fried chicken, eat the vegetables.

Why is protein and carbohydrates become ideal if put together? Carbohydrates amylase enzymes needed to be digested and absorbed by the body. While animal protein pepsin enzyme needed to digest. These two enzin not compact. Enzyme amylase will stop when pepsin is produced.
 
Not only in terms of not only compact the enzyme that makes the protein into forbidden to be consumed with carbohydrates. From the introduction of substances can also lead to nerve problems in the body. That's because protein triggers the production of norepinephrine. This substance makes the body becomes more alert. While carbohydrates causes the body to produce serotonin, so feel comfortable and relaxed.Imagine if taken together, make our bodies chaotic system. Consumption of steak and potatoes does create a sense of comfort, but only for a moment when consuming food.

Therefore, consumption is matched protein (animal) and vegetables. Two combination achieved blood makes PH neutral. Ideally vegetables eaten in the form of fresh (raw). Various enzymes live in fresh vegetables will go and immediately utilized the body to neutralize the weight of animal protein. Surely the amount of fresh vegetables you eat as much protein should be consumed. Do not consume vegetables are often just as decoration.

8 Hormonal Determinants Of Weight Gain

Several hormones play an important role in the process of weight loss. There are a number should be reduced, there should also be reduced or suppressed production in the body. Here it is eight hormones that are key to get the ideal body shape and weight, and how to optimize it.

1. Ghrelin
This hormone is produced in the stomach and 'working together' with the brain to signal hunger. Efforts to reduce calories in order to lose weight, increase the amount of this hormone in the body. Even after 12 months of ongoing low-calorie diet, research shows that ghrelin levels remained elevated. In other words, your body will always be difficult to adapt to eating less and are constantly sending hunger signals. This is why maintaining a healthy weight is more difficult than lower it.

The good news, the number of ghrelin in the body can be reduced. High intensity exercise such as aerobics, kickboxing or jogging beneficial decrease ghrelin levels. That is why physical exercise is key in eliminating fat and maintain ideal weight remains.

2. Leptin
This hormone is released by fat cells. Leptin interacts with the brain, tell your body to eat less and burn more calories. The more body fat you have, the greater the amount of leptin that is released - the condition is called leptin resistance. Do not consider this a good condition, because if the brain is released in excessive amounts it becomes resistant to leptin signaling. To maximize the sensitivity of the brain to leptin, and multiply to get a good intake of antioxidants by eating berries (strawberries, blueberries, cherries, grapes) and vegetables, green and red.

3. Adiponectin
Adiponectin is also one of the hormones that are released from fat cells. But unlike leptin, the body will lean more adiponectin is also produced by fat cells. This hormone increases the ability of muscle to use carbohydrates for energy, increase metabolism and suppress appetite.

You can maximize the level of adiponectin with more moves during the day and replace simple carbohydrates (white rice, chicken noodle, chicken porridge) into complex carbohydrates (brown rice, pasta, oatmeal). Also advisable to consume monounsaturated fats like olive oil and avocados.

4. Insulin
Insulin plays a crucial role in the body. This hormone is necessary for the recovery process after exercise, muscle building and maintaining blood sugar levels are optimal. However, when carbohydrate intake is too high and the production of insulin so 'crazy' in the body, can inhibit the breakdown and burning of the accumulated fat. Insulin and carbohydrate are closely related. The more carbohydrates, more insulin is released.

In order for insulin to work more optimally reduce fat, consume carbohydrates from vegetables and fruits. Limit your consumption of white rice and flour into smaller portions.

5. Glucagon
Glucagon is a hormone that works opposite of insulin. If the insulin store carbohydrates and fats to form, glucagon responsible for the destruction of carbohydrate and fat deposits; release them so that your body can use it for energy. Consumption of foods high in protein and low in carbohydrates is the best way to maximize the release of glucagon.

6. CCK
Abbreviation of cholecystokinin, a hormone is released from cells into the intestine whenever you eat protein or fat. But CCK not only settled in the intestine. In contrast, CCK will 'work together' with the nervous system and the stomach to slow down the digestive process. The result, you'll feel full longer. In order to gain maximum benefit from these hormones, make sure you get protein and healthy fat from each food consumed.

7. Epinephrine
Epinephrine that will trigger the burning of fat released as energy for the body. This hormone can also resist the desire to eat. How to work a maximum of Epinephrine? The answer is exercise; physical activity encourages the release of epinephrine in the body.

8. Growth Hormone
Growth hormone or growth hormone, is often touted as the key to eternal youth. But the benefits not only that, growth hormone also helps in weight loss. This hormone interacts with the fat cells and 'ordered' them to disintegrate and burn fat reserves for energy. Growth hormone can be increased in number with high-intensity exercise, circuit training (semi-cardio) and sleep quality.

6 Myths And Facts Of Low Carb Diet

Really kabohidrat be the main cause someone to be overweight so consumption should be consumed to a minimum? Is it just by eating protein and fat, can someone so slim? Much information is circulating about a low carb diet. Not a few people who live to be slim in no time. But you need to be vigilant with the information because it could be just a myth. First know the myths and the facts before deciding, whether carbo diet right answer for you?

1. Trimming intake Karbo Help Lose Weight Long Term 
It is true that low-carbohydrate diet will lose weight significantly in a relatively short time. But as described AskMen, weight also will easily go up again, even more than the previous one as soon as you went back to eating carbs.You can just follow a low carbohydrate diet so, but because carbohydrates are an important component to the human body, eventually dieters consume definitely be back again. Besides the longer someone is doing low-carbohydrate diet, when I started taking them again the body will store it as fat easier.

2. High Protein Low Karbo & Effective Way Down Weight Loss 
Protein contributes to form, maintain and restore muscle tissue. While carbohydrates serve as sources of energy. When no carbs, the body will convert protein into glucose for energy so reserve protein in the body is reduced. These conditions not only affect muscle mass but also slows down your metabolism. That is, calories burned and even less weight goes up. In addition, weight loss fat but not muscle mass so that the body be loose.

3. Karbo & Insulin 'Cooperate' Raise Weight Loss 
Most low-carb diets focus on the relationship between carbohydrates with insulin. The hormone that transform energy into fat. This has led to the notion that carbohydrates cause insulin less effective performance in transporting sugar into the cells so that the excess sugar is stored as fat.Although insulin plays a major role in the buildup of fat, but its function is also important in delivering glucose to the muscles. Therefore, a healthy diet should be aimed at maintaining stable insulin levels. Not trying to press release.

4. Dropped Weight Loss on Early Drastic Diet That is Healthy 
Your weight is going down fast so stop eating carbohydrates. However, if weight loss and fat decreased significantly, T3 level - molecules in the thyroid gland that helps regulate the rate of metabolism - can also be decreased. This can slow down your metabolism, especially in the shower too hard and eat less. In the long run you will end up with nutritional deficiencies and, if re-eat, get faster fat.

5. Best Nutrition Protein to Build Muscle & Get rid of Fat 
Mass and muscle tone is determined by the intake of carbohydrates. Low carbohydrate diets tend to make less dense muscle. So if you want to increase muscle mass, obviously not the only protein that is necessary but also carbohidrat. Carbohydrate levels that are too low will also make the muscles loose and make you tired and lethargic.

6. Perhaps You Eat Protein at large
Red meat and a variety of other protein sources are recommended in low-carbohydrate diets have a high enough fat. This could increase the risk of heart disease, cancer and obesity. High-protein diets also have other negative effects such as kidney damage and osteoporosis. The point in running a diet, you must meet all the nutritional needs such as carbohydrates, proteins, fats, vitamins and minerals in the right amount. No exaggeration, also no shortage.

6 Sources of Carbohydrates to Help Lose Weight

Many people are avoiding the consumption of carbohydrates due blamed for obesity. But carbohydrates are actually very important nutrients for the body. Carbohydrates provide energy needed for the body to move normally. Carbohydrate deficiency can cause the body to limp, limp and impaired metabolism.

Here are 6 sources of carbohydrate that helps weight loss diet program.

1 . Green Peas 
Half a cup of peas contains 67 calories and can meet the needs of 12 percent of the recommended intake of zinc per day . Zinc minerals beneficial to reduce hunger by increasing the production of leptin , a hormone that reminds the brain when the stomach is full feel.

2 . Whole -wheat Pasta
Studies in the UK show , diligent consumption of whole grains can lower body mass index and reduce belly fat . The results support previous studies which revealed that a diet rich in whole grains will make a smaller waist circumference . Although relatively healthy and friendly for weight loss , still limit their consumption of no more than 100-2 - calories per day ( about 1/2 to 1 cup of cooked pasta.

3 . Oat bread 
Whole wheat bread contains only 80 to 90 calories per share . The food for breakfast is also has 2 grams of fiber and low in sugar . Only about 1 gram of sugar in one slice of bread . But make sure the bread you buy is really made ​​from whole grains , at least 80 percent . Grain wheat bread with only 50 percent down , generally have a lot of mixture of flour , sugar and lack of fiber.

4 . Nuts 
Legumes such as black beans , kidney beans , green beans or lentils contain lots of fiber , protein and iron in addition to carbohydrates . Based on the results of a study published in the journal of the American College of Nutrition , dieters who ate nuts less risky 22 percent are obese . We will process it food , be sure soak them in water overnight to reduce the sodium content is high.

5 . Popcorn
Instead of potato or cassava chips , popcorn is a healthier snack option . With notes , when processed without additional butter and just a little salt . According to a study in Nutrition Journal , popcorn is not only to satisfy the desire to snack but also reduce hunger while. To meet the desire to snack , enough chew no more than 4 cups of popcorn in between meals.

6 . Oatmeal 
In 1/2 cup of oatmeal contains 153 calories , 27 grams of carbohydrates and 4 grams of fiber . Half of the existing fiber in oatmeal is a type of soluble fiber that turns into a gel-like substance in the form that makes the stomach feel full for a long time . Results of a study published in the journal Obesity showed , with increase intake of soluble fiber in the daily diet can help reduce abdominal fat deposits known to be harmful to vital organs around it . Belly fat is often touted so cause metabolic disorders , heart disease and diabetes .

Guides Carbohydrate Consumption to Carb Dieters

Carbohydrate diet is one diet program that is very well done to lose weight. But that does not mean someone who does carbohydrate diet, did not touch the carbs. Although slim main goal in doing a diet program, but should still be consumed carbohydrates. Because carbohydrates are a source of substances that resulted in the power of your body to sustain life. The exact way in a diet program is to reduce intake and select the type of carbohydrates with more selective.


Here's a guide to healthy carbohydrates consumed.

Red rice
Brown rice can replace the role of white rice if you want to lose weight slowly without shocking the body's systems work. There was little protein content of rice is also good for diet success.

Oatmeal
Oatmeal body will be consumed slowly, so we are not hungry faster. It also helps lower bad cholesterol and increase metabolism.

Wheat pasta
Whole grains contained in the type of bread to pasta should work equally. However, for serving, should be more careful, because if consumed in excess, it makes no difference to regular eating.

Protein
Remember to include enough protein in each serving of carbohydrate consumption. It helps the body build muscle mass, reduce hunger and feel full longer.

Nuts
In addition to animal protein, beans can be a friend carbohydrates right. In addition to containing complex carbohydrates, it is also a source of fiber and protein.
 
Tuber
Good carbs is a kind of complex. He was burned by the body into a stable energy, balance blood sugar levels and make us full longer. This can be obtained from the consumption of potatoes also contain vitamin B.

4 Things Make Diet Fails

Diet that has been done for the weight loss program is closely related to diet. Because so many found that dieters often fail when you fail to manage your diet. Even happens with a poor diet, make your health goes down and susceptible to disease.
So keep in mind and implement a proper diet so that your diet program will be managed in accordance with the target you want. To avoid health risks such as above, below some application of any diet that you should avoid:


1 . When Shopping trip Round 
Diet plans and shopping lists are very important to make sure you get a healthy food intake for a week . Many people are tempted by fast food and other instant foods without thinking about calories , fat , and others . Especially when they are on their way home from work .Always make time to cook their own meals at home . As much as possible keep yourself from fast food restaurants , hawker centers , and other stores that sell diet foods that tempt you after work .

2 . Carbohydrate Trimming Wholesale 
The body still needs carbohydrates as a source of energy for your daily activities . If you do not eat carbs at all , then your body will use muscle as energy reserves .So the body does not use muscle as energy reserves , meet carbohydrates your body needs . Complex carbohydrates are the best choice to help you lose weight and keep your energy levels . Complex carbohydrates can you get from brown rice , whole wheat , oatmeal , sweet potatoes or traditional foods .

3 . Replace Food with Supplements 
Do you ever take a multivitamin to provide durability when feeling tired ? Glance this is a good idea but multivitamins do not have the ability to provide energy ( in the form of proteins , carbohydrates and fats ) for the body .Remember that a multivitamin is an additional intake of vitamins and minerals for the body , not a meal replacement . So fulfill your nutritional needs while still running a healthy diet by eating a varied diet .

4 . Sugar in Healthy Drinks 
Tea , coffee , and fruit juice is a healthy drink that is a good example to support your diet program . But you need to remember if it was given a variety of drinks on top of the excessive added sugar drinks are also potentially increase your weight . In fact , excessive intake of sugar can lead to diabetes . If you want to add healthful sweeteners in beverages , you should use low-calorie sweeteners are safe for your diet .

This Type of Diet that Triggers Premature Death

One type diet is a diet that is now popular high- protein and low in carbohydrates . Diet is staying able to get rid of excess weight so that someone will be more streamlined and confident . However , whether such a diet healthy for the body ?
a diet high in protein and low in carbohydrates it makes the body become less healthy in the future when more advanced age . Diet is also the risk of triggering premature death .
The research team has been conducting research for three years by modifying the diet 900 rats. They make 25 different types of diets by altering the proportions of protein , carbohydrates , and fats . To be similar to a human eating habits , the rats were allowed to eat as much as anything they want .
It turns out that even the healthiest diets and high protein diet low in carbohydrates , rather than vice versa , ie, high-protein low-carbohydrate diet .
The most healthy diet is a diet with a low proportion of the protein that is 5 , 10 , up to 15 percent , which is high in carbohydrates 60 , 70 , or 75 percent , and low-fat or less than 20 percent . The combination of the highest energy yield .
Eating only a few proteins make healthier animal . Their blood sugar levels better , good cholesterol levels ( LDL ) is higher , more tolerant of sugar , and are less likely to develop diabetes .
Le Couteur and her team found that high- protein diets can lead to weight it down and developing muscles . However , the diet was associated with poorer health , whether it be blood pressure , risk of diabetes , or age range . The data in humans show the same thing , they consume a lot of protein to have poorer health .
If you want to live longer and healthier , then a good diet is a diet low in protein , high- carbohydrate , and low fat . You can eat as much as anything you like . You do not have to starve yourself , you do not have to reduce your calorie intake .

5 Myths About Diet (part 2)

As previously discussed five myths about diet can affect your diet program, so this time the discussion continues with the next five myths related to the previous myth. because weight loss is your main priority is programmed to get the body healthy and awake Lansing from the bad effects of diet programs that you do. So let us consider the following five myths:

1. Myth: Caffeine is unhealthy

Fact: There are various studies showing that caffeine can be safe and may be part of your healthy eating plan if consumed in sufficient quantities (less than a cup a day). The most common sources of caffeine in our diet are coffee, tea, cocoa beans, cola and energy drinks. Caffeine intake is not enough simply lift mood and increase alertness, but also lowers the risk of some diseases such as diabetes, Parkinson's disease and colon cancer.

However, if you suffer from sleep problems or anxiety, it is prudent to reduce the consumption of caffeine.

2. Myth: Sugar is more fattening than honey

Fact: There is no difference between honey and sugar. Both sweeteners contain glucose and fructose. One tablespoon of honey has 64 calories, while one tablespoon of sugar has 46 calories. This proves that the honey has more calories and both are roughly equal to fatten the body.

However, although the honey has more calories, we actually use honey with a size less than that due to the nature of honey is sweeter and more dense than sugar. Consequently, we may actually consume fewer calories when we use honey instead of sugar.

3. Myth: Carbohydrates lead to weight gain

Fact: Carbohydrates are the most important foods in your diet for long-term health. Carbohydrates do not cause weight gain unless it contributed to the excessive caloric intake. Weight loss caused by consuming too many calories do they come from carbohydrates, protein or fat. A diet high in fruits and vegetables, whole grains, nuts and low fat dairy products, resulting in a greater chance of weight loss. Findings from the National Weight Control Notes. showed that people who eat a diet high in carbohydrates and low in fat, in addition to seeing their total calorie intake to maintain weight loss successfully.

4. Myth: Eggs-skinned brown eggs better than white-skinned

Fact: In addition to an attractive brown color of the eggs showed no taste, quality or different nutrients than white eggs. Brown eggs contain fat, protein, vitamins and minerals which is roughly the same as the egg whites.

Actual egg shell color differences due to specific breeding chickens. According to the Egg Nutrition Council, white eggs produced by chickens with white feathers and ear lobes white and brown eggs produced by chickens with red feathers and red ear lobes.

5. Myth: Exercise not necessary when you're on a diet

Fact: Although diet alone can help lose weight, but muscle and skin down (which appear after losing lots of weight) will look horrible. Exercising will increase your weight loss as well as your muscles will look beautiful.

8 Healthy Ways to Gain Weight

Weight problem is not limited to obesity and overweight. However, underweight or too thin, also called weight problems.
Keep in mind, that the body is too skinny too dangerous because of malnutrition and nutrition. If your weight is much heavier than the ideal size, then are encouraged to undergo a weight loss program.

Adequate caloric intake is the first step to weight gain program. Because enough calories or more of the needs is in need by the body to maintain ideal weight. In the average woman needs about 2000 calories per day. So do a diet rich in calories yet healthy. Healthy sources of calories you get from olive oil, almonds, potatoes, corn, cheese as well. Besides, you also have to meet the requirement of essential nutrients such as carbohydrates, proteins, fats, vitamins, minerals and water.
 
Want more body fat, contains but still healthy? Follow the diet tips:

1. Carbohydrate Consumption 
The body needs carbohydrates for energy. If you want to gain weight, you must consume enough carbohydrates. Good sources of carbohydrates come from fruits, vegetables and whole grains.Healthy carbohydrates can also be obtained from brown rice, breads and cereals made from whole grains. Whole wheat is an excellent source of fiber and nutrients. Eat at breakfast or in between meals as a snack. But choose a free or contain less sugar.

2. Protein 
Your body needs protein to build muscle, organ structure and maintaining the body's immune system function. You need to carefully choose healthy sources of protein, such as meat from fish, chicken and nuts. It's okay to eat meat, but only twice a week limit. Choose fresh cut meat and avoid processed products such as sausages, bolognaise, ham, pepperoni or burgers.

3. Fat
Needed body fat as an energy reserve, maintain healthy hair, skin and nerve function. And, of course, contribute to weight gain. But you must be careful, consume healthy fats such as polyunsaturated fatty acids; omega-3 and omega-6.Omega-3 comes from fish, seafood and walnuts. While omega-6 can be obtained from vegetable oils. For example, sun seed oil, coconut oil and corn oil. But remember, do not take too much because it can interfere with the body's metabolic balance. In addition to polyunsaturated fatty acids, you also need a monounsaturated fatty acid found in olive oil. This type of fat will help keep blood vessels healthy system.

4. Vitamin 
Eat colorful vegetables and fruits so that your vitamin needs are met. You can combine several vegetables and fruits a day. Basically, almost all fruits contain vitamin ranging from vitamins A, C, E, D, B, C, and so on. Eat at least five to six servings of fresh fruits and raw vegetables per day.

5. Mineral 
Calcium, iron, zinc, phosphorus, iodine, sodium, potassium, and fluorine is a type of mineral that the body needs. This mineral type each function to form and maintain bone density and teeth, forming hemoglobin in the blood, regulate smooth muscle work, and many other functions. Almost all foods contain minerals; fruits, vegetables, nuts, red meat, salt, milk and cheese.

6. White Water 
Soft drinks, cappuccino and fruit juice does contain a lot of sugar and make you fat fast, but not healthy. Eat healthy drinks such as orange juice, guava, mango or vegetable smoothie. And the most important is water. It is clear, efficacious water diluting toxins in the body, waging the digestive system, skin retain moisture, maintain kidney health, and so on. Drink water at least 2 liters or eight glasses per day.

7. Sport 
A healthy body contains will not be realized if you're lazy to exercise. Type of cardio exercise such as jogging, brisk walking and aerobics can make the body look features but not sag because of excess fat. Besides routine also do weight training. This exercise can work your chest and arms more toned and beautiful. Use one load and hold over your head, move slowly to the back of the head. Repeat with the left and right hand turns. You also can lift a weight with both hands with the same movement. Remember to rest your muscles after a workout every single day for a period of recovery.

8. Avoid Junk Food 
Stop your habit of eating junk food such as burgers, hot dogs, pizza, crackers or frozen processed meat. These foods contain saturated fats and trans fats are not only store fat but also raise levels of bad cholesterol. Choose foods little or no sugar and most importantly, low in fat and calories.

6 Misguided Myths About Weight Loss Programs

Weight loss program is not just eating smaller portions and exercise more often. Many factors affect success in weight loss. Employment decreased weight high consistency and discipline required for the culprit. But often people fail to reduce excess weight by following a false myth. 

 Here are 6 myths about weight loss that could affect the success of a weight loss program.



1. Carbohydrates 'Primary Suspect' Cause Obesity 
Yes, if the type of carbohydrate consumed is as simple as white rice, white bread, noodles, sugar or other foods made from wheat flour. Simple Karbo will quickly raise blood sugar but also lowered immediately. The body feels weak, sleepy, hungry quickly, and want to eat and eat some more.But you can not eliminate the intake of carbohydrates in order to lose weight. Carbohydrates are still needed as an energy source for the body to be able to move. Choose a healthier complex carbohydrates such as brown rice, whole wheat pasta and vegetables.

2. Food Low / Non Fat Low Calorie must also 
Low or fat-free foods are not always low or zero calories. Many low-fat foods contain sugar or carbohydrates but high in calories. It could even be higher than fatty foods. Therefore, do not overeat just because the 'frills' fat free. Pay attention to the amount of calories that your dietary intake.

3. In order Weight Down, Must be a minimum 45 minute shower 
You do not have to exercise for 45 minutes to lose weight and burn calories. For beginners, it would be hard to do. Physical activity can be started with a healthy walk for 30 minutes and it already helps you burn calories. Perform routine 4-5 times a week. Then add time and increase the intensity by walking faster.
4. Perform Cardio Exercise Weight Fast order Dropped 
Cardio exercises such as jogging, spinning or aerobics is a fast burn and burn a lot of calories, so weight loss even faster. But that does not mean you have to do it every day. Same exercise every day, for a long time will make you bored and lazy sports eventually. Body fat was back. Should combine cardio with other exercises such as yoga, Pilates or weight lifting.

5. Powerful Detox Diet Lose Weight 
Many people think that a detox diet is done in a way, just drink water all day, or drink fruit juice / vegetable for a few days. Apparent weight will go down in no time. But that's because  consumption nutrients is reduced, not because of fat shed. Detox diet is actually not done that way. You keep eating foods that contain complete carbo, protein, vitamins and minerals. But did not consume processed foods in containers or high sodium, preservatives and flavorings added.

6. Excess Weight Loss That Genetic. You get it from Parents 
No gene called fat-derived genes parents to their children. The most likely why children tend to be obese if his parents were obese, because they have a lifestyle and unhealthy eating habits. So instead of fat-derived genes but unhealthy eating patterns that imitated their children.