Tips to prevent weight gain

Try to build yourself the diet that allows you to maintain your weight. Just look carefully at these tips in the main meals.
It is fundamental. Do not ever skip. He is responsible for replenishing the energy lost during an overnight fast, it determines that the day starts well. This allows you to work with energy and get to lunch without a ravenous hunger. A healthy breakfast consists of a glass of skim milk or any dairy product (cheese, yogurt ...) and a piece of fresh seasonal fruit, except bananas, figs, grapes and avocados. In addition, you can also eat a slice of whole wheat toast with jam and margarine diet.

LUNCH.
You must include a starter of fresh vegetables seasoned with garlic and oil. The second course will consist of meat or fish. Among meats, choose lean pieces of beef, veal or a quarter of skinless chicken. Forget the pig. With respect to the portions should not exceed 150 grams. If you prefer, you can opt for 150 grams of fish. It assumes an advantageous alternative over the meat. Moreover, oily fish (salmon, mackerel) contains fats that protect against atherosclerosis by reducing excess cholesterol.
As a side dish, 100 grams of boiled or baked potatoes. Some fruit and 50 grams of bread will complete the menu.

DINNER.
You must include the same dishes for lunch, but if previously used lean meat, we'll have to eat fish. It can also be replaced by a pair of hard boiled eggs. As for the garrison of potatoes, can be replaced by a bowl of soup. Then, include a fruit.

Avoid fat in the diet improves the health

Remember that excess fatty substances, whatever, the fact is potentially harmful, as they help to raise cholesterol. First, it is desirable to dispense with higher-fat meats, such as
pork, lamb and prefer beef and poultry.

For beef, choose lean cuts, low fat, as peceto, ball back, rump, instead of fattier cuts like rib roast, vacuum, lafalda.

Factors that produce fat and weight gain

• The very low calorie diets: these schemes, eventually, make it harder to control weight, because when it drastically reduces the consumption of calories, the body will not only lose fat but also muscle. Also, people who make the "starvation diets" tend to over-eat again. It is much more reasonable to include exercise and make a mildly hypocaloric diet (low fat) to achieve a slow weight decrease and even increase muscle mass.

• Alcoholic beverages: What does the label on your beer? Zero fat, right? However, alcohol provides calories, every gram of alcohol 7 kcal bñnda agency and taking into consideration that each gram of fat provides 9calorías, one can conclude that caloric intake is almost as fat. Furthermore, when excess calories ingested from food, accompanied by alcohol, are deposited as fat.

• The combination of sugar and fat: Apparently, the duo of sugar and fat tends to increase the volume of the abdominal area this way: when the sugar reaches the bloodstream, the body responds by releasing insulin flow. This insulin causes fat cells are activated and cause to be posted on them fat and sugar as fat as such wings. Thus, fat burgers and chocolate toñas go directly to stored in them. Reduce fat in your diet and this will not happen as often. And if you eat fat, try not to combine them with sugar.

No turns eating fattening

You will think, rightly, that this sentence is as true as the fact that if you eat a little less, should lose weight, which is not always the case. However, things are not as well. While all foods are equivalent-in the end, a kilo is a kilo-long is that it is not the same as the kilo is lechu -
Ga as a pork ribs: second food calories are infinitely higher than the first.

But this story, you must have read and heard a thousand times, not always repeated in the same way. Let the dichoso metabolism is crucial in this matter. For example, if you are a very active life, which makes sport up to four times per week for at least two years, eat a serving of fries with less fat than someone who has a sedentary life and his only gymnastics is to handle the remote control of television.

Why? Why not just spend more calories by doing exercise, but their metabolism is faster because it has maintained this activity for quite a while. It's like a car engine that has accelerated: more spent fuel than one that is about to. This is one possible conclusion: nutrition is not an exact science. Therefore, it is not always what you eat as fat in the same way. Depends on what lifestyle takes, or how worried or not, and most importantly-before you have eaten or is eating during the day.

Why are there bags on the eyes?

That is because unleashes in the lower eyelid are the lacrimal glands that at some point become FLAC and the fat located at the site loses tone.

Are exacerbated by smoking, stress, insomnia. You can mitigate with cold compresses of camomile tea, with creams for eyelids, lymphatic drainage. If they were too big, with plastic surgery.

Finish with obesity by exercising

Obese
Obesity is characterized by an excessive accumulation of fat that leads to an increase in weight over the limits considered desirable. Different studies have shown that physical exercise not only is useful for losing weight, but has a very important role in maintaining this loss over time.

Exercise helps burn calories, also helps increase muscle mass while also promotes fat loss. In addition, obese people consume more calories than the thin to perform a given physical activity.

Moreover, exercise increases metabolism, very important factor that does not provide the simple fact start a diet. With diet, metabolism, which makes it quite the opposite, slows down, and this is why weight loss can be very fast at the start of a diet and then slowly or virtually non-existent.

Therefore, any treatment for weight loss should no doubt be physical exercise along with eating habits more standardized.

Foods low in fat fatten

Do not buy "low fat" Just because indicated on the label "Fat Free", we believe that we can eat everything you want.

Most desserts and food free or low-fat remain high in calories, thanks to all the chemicals they contain sugar and to maintain a sweet taste in the mouth.

Outside fat off cancer

For the first time it has been shown through research that a diet low in fat can help prevent skin cancer. Investigators in Houston underwent 76 skin cancer patients to a test food, which gave them to choose between pursuing a normal diet or one with 20 percent fat.

After two years, patients in the low-fat diet developed an average of 3 lesions on the skin precancerígenas, against 10 injuries in patients regular diets.

The benefits of cycling

• Its advantages.
Pedaleando racing a bicycle or a stationary bicycle, army most of the muscles in your legs, especially Quadriceps and buttocks. It also burns fat quickly and keep your physical condition in very good condition. If you do outdoors on a bicycle racing, boredom does not represent any problem.

• Its disadvantages.
Although your Quadriceps are in great shape, your calves are not exercising enough, allowing that there is an adequate balance in the development of the muscles of your legs. And if you merely take stationary bicycles, army still to a lesser extent the top of your body.

• The best way to practice.
Most of the stationary bicycles with pedals reclinados that are found in gyms, we offer the same resistance to pedaling a bicycle normal, but you can also put more emphasis on the calves in the Quadriceps.

However, it also enhances your exercise bike with an open air twice a week interspersing your own pace. It starts pedaling at a slow but steady pace, after intensifícalo up where they feel they can maintain the same speed, and then finish with the same rhythm you started.

Occasionally, if you can use a mountain bike. Desrizarte and jump on a surface with various reliefs, will give you the opportunity to exercise the muscles of your arms and torso, plus adiestrarte to maintain your balance.

Which is the best milk?

The only difference between nutritious whole milk and skimmed lies exclusively in its fat and therefore in their caloric intake.

• Whole. It is milk that has the highest fat content milk, with a minimum of 3.2 grams per 100 product.
Both its caloric value as a percentage of their cholesterol were higher in comparison with other presentations of commercial milk.

• semi. It is based on the partial withdrawal of fat. This varies between 1.5 and 1.8 grams per 100 milk.
The taste of skimmed is less intense and its nutritional value is lower due to loss of fat-soluble vitamins A and D, although the dairy industry tends to correct this decline enriching it with these vitamins.

• Desnatada. It keeps all the nutrients of whole milk except fat, cholesterol and fat-soluble vitamins. These responses are artificially by many trademarks to compensate for vitamin deficiency.
It is also found in some supermarkets ligth milk fortified with soluble fiber.
Doctors recommend consumption of skimmed milk in cases of obesity, diabetes, cardiovascular disease, liver problems and other situations that must be controlled in fat and calories in the diet.

Obesity needs a change

Obesity, which suffers as the protagonist of this sequence of images, occurs when the daily calorie intake exceeds we spend.
The excess is stored as fat in the adipose tissue.

Overweight by itself inhibits the stimulation of exercise and makes the person enters into a vicious circle that only leads to a progressive fattening. The solution: aware to eat less and move more.

Cakes

flour - 4 cups
salt - 2 teaspoons
fat - 1 / 4 cup
sweet quince - 150 grams
oil or fat for frying

Mix flour, salt and fat. Kneading and stretching well fine. Allow to rest.
Spread with melted fat, sprinkle with flour and fold. Repeat again doubling in two. Stretch again and repeat the process. Cut square of mass ten centimetres behind. Put a piece of candy in the quince in the center, unite the edges moistened with water.
Freire at abundant fat or oil until brown. Drain on absorbent paper.

Recommendation
You can replace fat in butter. Add to flour 2 teaspoons baking powder, 80 grams of lard,% cup of cold water and knead. Spread dough with soft butter.

Suggestion
Once fried sprinkle with sugar impalpable.

Fried cake

flour - 2 cups
salt - 1 1 / 2
teaspoon fat - 1 / 4
cup warm water - 1 / 2 cup
fat for frying

Mix flour and salt. Add fat and warm water. Knead and work the dough until it is soft. Train rolls and let rest. Stretch hand in round (10 to 15 cm in diameter).
Freire at abundant fat and very hot. Drain on absorbent paper.

Recommendation
Drilling the center of the cake fried to stretch.

Suggestion
Add an egg to the mass and replace the water in milk.

Diet and financial years of vacations

Without doubts, a good moment to dedicate you the necessary time to put on in form, they are the vacations, since they allow us to traffic places different to the quotidian ones and for ende, you are necessary to be very well fed, hydrous and also to have a physical excellent state to take advantage of to the maximum every day. Then we suggest you some foods to stay in form and financial years to have a good time while you go for a walk.

Salads livianitas and you heal:
To enjoy your vacations fully and to avoid digestive stomach upset, you include in your diet salads of raw vegetables. They are an excellent font of vitamins, minerals, amino acids and other main nutrients.
You try to consume great quantity of vegetables day by day, before the main food it can even be base of proteins or hydrates of carbon.
The most suitable and easier vegetables of procuring are: lettuce, celery, cabbage, spinach, buds of soy, cucumber, eggplant, leek, pumpkin, carrot and vetches.
As for the concentrated foods: fish, birds, eggs and cheese.
The hydrates of carbon: you pasture or noodles, rice and refined cereals.

Walks and muscular elongation:
You drift next to your family a walk toward a certain destination, this way they will be knowing different places and exercising all your body. Remember that at the 5 minutes or 10 of begun book credit the walk, they should carry out a stretching of the muscles of your legs to avoid later pains. When arriving to destination, while the body stays warm, they will stretch all the muscles.

Red tea:
This variety of tea possesses a long maturation process that raise your flavor and you make it highly curative. You are the most effective drink to get off weight, since he/she reduces the level of fat in the blood.
In your vacations, you can adopt it as infusion, as much in your breakfast as in your snack.

Tours in bicycle:
To walk in bicycle, you are a healthy and amusing way to enjoy and to know the elected place well for your vacations. Also, you are a very complete financial year for all your organism. You remember to use the different speeds to optimize your force, as much in the ascents as in the slopes. When you get tired, deténte a moment, stretches your legs and taking dilutes to hydrate you.

You are Fat? Do You Want to Lose Weight? Healthy Power Supply

The growing concern to follow an equilibrated diet to prevent illnesses and the alarming cult to the thinness has propitiated that we worry about issues related with the power supply more and more.

This great interest has allowed that erroneous beliefs that confuse people that want to stay in weight or to lose some kilo, since too often food arise you are given to ideas on nutrition that you/they lack scientific rigor. The myths around the power supply proliferate especially in these dates, for what are the moment to clarify some alcoholatura concepts.

The energy of the foods
Many people include the foods in two groups: those that put on weight and those that don't put on weight. This simplistic classification lacks nutritional foundation and it can cause that we follow an inadequate diet.
The human organism obtains energy of the distributed macronutrientes (hydrates of carbon, proteins and fat) in a heterogeneous way in the foods. Our body needs energy to carry out the vital features: the nervous system works with electric energy, the muscular one with mechanics, the thermal energy regulates the corporal temperature and with chemical energy it is possible to obtain different molecules. These energy types take place in the organism starting from the substances chemical constituentes of the macronutrientes by means of metabolic complex reactions. The energy value of the nutrients and, therefore, of the foods that control them it expresses in Kilocalories (Kcal), since during the metabolism heat was generated.

All the foods except the water contribute energy, unless they stay in the plate. An energy for if alone you don't have capacity of to put on weight or not to put on weight. The energy value of a concrete energy or a plate is determined by the content in macronutrientes of the energy or of the plate, and for the quantity that the person consummates throughout the day or habitually. The key: to eat of everything in an equilibrated way and in the appropriate proportions.

Foods that put on weight

The bread puts on weight: DUMMY

You are the typical sentence of who start for onés account to diet. You are also said that the pasta, the rice, the vegetables or the potatoes put on weight, when you are not this way. All these foods provide hydrates of carbon, the nutrients that the organism requires in more quantity and that they should suppose between 50% and 55% of the total of calories of the diet. You exist the erroneous belief that the hydrates of carbon put on weight. Your caloric value is of 4 Kilocalories for gram, as that of the proteins, while that of the fats is of 9 Kilocalories for gram. To equality of weight the fats contribute more calories, that is to say, the rich foods in fats are caloricer than the rich foods in hydrates of carbon.
And we don't double-cross ourselves: in many cases what raise the calories of the bread is the accompaniment (butter, inlaid, bacón, cheeses, etc.), most rich foods in fat.

The fruits like the banana, the figs, the cherries and the grapes, put on weight: DUMMY

These fruits contribute more calories for each 100 grams than others as the apple, the orange, etc., for that that taking less quantity, the contribution of calories is similar to that of an apple or orange medians.
For 100 grams:
banana: 85 kcal;
grapes: 65 kcal;
figs: 66 kcal;
cherries: 60 kcal.
other fruits: 30-50 kcal.

Any fruit puts on weight taken after eating: DUMMY

A fruit contributes the same calories or after the foods. If you take before you produce satiety, since it contains fiber. The order in that the foods are ingested doesn't influence in the total of daily calories, although yes it can affect to the digestion of the same ones.

The water taken in the food puts on weight: DUMMY

The water doesn't contribute energy, because you don't contain macronutrientes. Therefore, you don't put on weight although you take before, during or after the foods. If you drink before eating it can cause satiety sensation and this way to avoid the usage of other foods. To take a lot of water during the foods can make that the digestion is more dilatory because they are diluted in her the gastric juices.

The keynote and the bitter put on weight less than other sodas: DUMMY

In spite of your acrid flavor, those two drinks contain a quantity of sugar (90 grams for liter the keynote and up to 135 grams for liter the bitter) that you are to keep in mind if diets hipocalóricas are continued. The keynote, besides the common ingredients, contains extracts of fruits and a petty quantity of quinine. The composition of the bitter is similar to that of the keynote, although you possess less quinine and more sugar. The acrid vegetable extracts confer you certain share aperitiva and digestive. A can (33 cl) of keynote and of bitter they provide some 120 and 180 Kilocalories, respectively.

The hydrates of carbon and the proteins cannot unite in the same food: DUMMY

Practically all the foods are a mixture of hydrates of carbon, proteins and fat, for what are not logical to separate some foods of other when your own composition is a complex mixture. The man's digestive system is prepared to carry out the digestion of the most varied mixture of foods. Only in having determined circumstances (for example, in the event of submitted to the insulin), it can be more effective to split the contribution of nutritious in having determined moments of the day. Nevertheless, this decision corresponds the nutritionist that will take it after a dietetic detailed studio that will include the clinical pertinent analyses.


Foods that don't put on weight (or that they help to lose weight)

The integral foods don't put on weight: DUMMY

The integral foods contribute more fiber than the refined ones, but the composition in the remainder of nutrients you are similar. That is to say, to equality of weight they contribute the same calories. The interesting of the fiber is that you improve the intestinal transit, you contribute to reduce the levels of glucose and cholesterol of the blood and you prevent illnesses like the cancer. You seek advice to include in the diet integral products for these reasons, but I don't eat method to reduce calories.

The olive oil doesn't put on weight: DUMMY

The olive oil, the same as the remainder of oleums, contributes 9 calories for gram, so much if you waste away raw or cooked, for what should control your usage in the event of excess of weight. A soup (10 grams) tablespoon of oleum (olive, sunflower, corn.) contributes 90 Kilocalories. Care when seasoning salads.

The foods light help to lose weight: DUMMY

The foods light contribute less quantity of calories that your equivalent one normal if you take the same quantity, but that doesn't mean that they are good to lose weight.
Many products light continue being caloric for your own nature, because good part of your ingredients is fat necessary for your elaboration, to confer you your flavor, texture. Examples of this are the mayonnaise light, the potatoes fried light or the paté light that should waste away with a lot of moderation because they continue being very caloric in comparison with other foods non light.
And you are that if we revise the label we can check that not all the products light are as slight as they seem. According to the regulatory scheme, the requirements that it should complete an energy to be qualified light are: that you have reference products in the market (whole milk and skimmed milk, mayonnaise and your homologous light.) that the reduction in value of the energy value is as minimum of 30% regarding the reference product and that in the labeling, besides mentioning the percent of reduction in value of calories, you appear your energy (for 100 grams or 100 milliliters) value and that of the reference energy, including if you want you, the energy value for portion.

The Olives

The olive tree is cultured in the countries of Mediterranean for at least 5.000 years. Your fruit, the olive, is rich in fat monounsaturated and in vitamin E. The old ones Hebrew they gave to the olive tree and the olive oil a great symbol value. The Bible mentions it as the king of the trees and you represent the fair and right man. Your oleum, emblem of sovereignty, era considered gold liquid due to your importance in commercial transactions. Your sheets were symbol of the peace and of friendship among the towns.

Among the countries that give precedence to the olive tree cultivation, Italy and Spain they are those that have achieved olives of more quality.

Two classes of olives exist: the green ones, of acrid flavor; and the quarter notes, sweeter and you mature.

In natural, recently harvested state, the olives are hard and you make bitter. To be able to eat them it is necessary to macerate them in corrosive dilute soda during 24 hours, changing the bathroom to delete the acrid flavor. Then they are conserved in brine in wooden vessels, of glass, of pottery or, of mud.

The olives are free of cholesterol, and because of that are rich in cute fats in saturated, they contribute to diminish the cholesterol levels. Also, they provide good quantity of vitamin E.

Cholesterol

The blood has two types of cholesterol. One of those types is LDL, frequently compound number as bad" "cholesterol. The other type of cholesterol is HDL, also "good called cholesterol." This last help to prevent illnesses of the heart and to delete the bad" "cholesterol of the body. LDL on the other hand, lets that the fat accumulates inside the blood vessels.

If somebody has a lot of LDL, more risk runs of suffering illnesses of the heart. Therefore, it is good to have high HDL and low LDL. If the level of HDL is among 40 or more, it is at a healthy level. If it is in less than 40, he is not.
It is necessary to have present that the organism all the cholesterol that he/she needs to be healthy takes place. The same one arrives to the organism with the foods of high content of saturated (whole milk, lard, cheeses cream, pig fat, vegetable lard, fat flesh, cold cuts, inlaid) fats; and the cholesterol (egg yolk, viscera: liver, brains, kidneys). It is necessary to limit the usage of these foods since with the years the cumulative cholesterol it can clog up the arteries.

It is necessary to maintain the cholesterol to less than 200. if somebody has the cholesterol between 200 and 239, it is in risk and it is necessary that in an urgent way he/she makes changes in the power supply, diminishing the usage of saturated fats and cholesterol. For ésto, it will raise the usage of fruits, vegetables and grains, as well as the physical activity. If the you live them off cholesterol they are in more than 240, the person has a cardiac high risk and you/he/she should consult to her physician in immediate form.

To reduce or to maintain the cholesterol level in normal blood, of debit side to delete the most possible thing, the use of fat of animal origin: the most high and rich font in saturated fats. In such a case, fish will be chosen that is rich in fat desaturadas (omega 3). It will also raise the fiber usage adding to the diet breads, cookies and rice integrals. He/she will also have breakfast a bowl of rich cereal in fiber, preferably oat; and to raise the usage of dry such vegetables as lentils, beans of soy, beans, chickpeas that can be added in salads, soups and stews. It is convenient to add bran of oat in the foods like stews, to thicken and I eat element of union or in the mixture for pancakes.

It is necessary to use milk descremada and to avoid the caffeine, as well as to consume a maximum of two cups of up-to-date coffee and to reduce the usage of sodas queue, chocolate and tea. It is important to include five portions of fruits (with shell when it is possible) or up-to-date vegetables. During the preparedness of flesh, it is necessary to try to delete all the visible fat, and to the chicken to remove him/her the skin before cooking it.
It is advisable also, to include protein of soy in the power supply like part of a low diet in gr4asas and cholesterol. He/she can reduce the risk of cardiovascular illness and it is enough with 25 grs. up-to-date.

It is important the usage of dry fruits for their contribution of set up fat poli. He/she should decrease the calories serving pettier portions and in pettier plates that seem full. Not to chop foods to untimely moment or for pleasure, neither to be served in excess. It is necessary to eat slowly and to reduce the usage of alcoholic drinks. It should not be bought worthless nutritional products by temptation and less to try to take them to the homestead.

It is necessary to know that the changes in the cholesterol induced by the diet begin to the 3 or 4 weeks and they remain stable while the diet is continued. It should be controlled that the children don't abuse of the goodies, fast food, and industrial bollería. It is necessary to teach them to consume fruits in their school snacks. It is not about prohibiting, but of educating in a healthy and equilibrated power supply that he/she will help them to transform into healthy adults.

Obesity New Cure

Already for years, for different means he/she has settled the extreme thinness as determinant of the beauty. Because of ésto, the preparations or medicines with ansiolíticos and anorexígenos you began to industrialize in such a way that the free sales increased day by day. But, what one doesn't keep in mind, they are the colateral goods of the same ones.

The side effects of these substances are of very serious nature. For example on the cardiovascular system, they produce throbs, tachycardia, arterial hypertension, pain precordial and arrhythmias. Also at level of other systems it produces mouth dryness, nauseas, vomits, abdominal pains, diarrhea and constipación. To the nervous central system they also affect it, causing sobrestimulación, excitation, insomnia, anguishes, euphoria, depression, tremors, migraine, episodes psicotics and convulsions. And above all ésto, they have a quick induction to the addiction.

Now then, many times it is not exactly the food the one that fattens people. The obesity like pathology, are a hereditary trend and anything one can make to modify these constructive factors in the genetic code. For that reason, it is necessary to underpin the individual in their entirety, you cannot measure only the hereditary part, the physician, the biologic, psychological and the social thing in a cultural context. Then, how to make to change the self-destructing form to eat? What really induces to eat in a compulsive way is a psychological necessity, of here the inefficacy of the "miraculous" treatments through which the obese ones get off weight to undelete it in very little time.

This new method is named "psiconutriobesidad", and one works by means of the change of attitude and the individual's capacity I get same. It is impossible to continue a diet in festival days, vacations, honeymoon, etc; in and of itself the importance of this great change. For ésto, it is necessary to know what the patient eats, when she eats, why him ago. Evidently one doesn't eat because the food is rich, but rather the problem is even deeper. That that yes we can leave in clearing it is that with this method, it no longer puts on weight again.