Weight Loss and Diet Tips

Archive for the ‘Diet Foods’ Category

More than a diet for weight gain might be called a maintenance diet. In any case it is a low-calorie diet for people who must keep their weight under control, but are constantly gold of a certain size.

We’re not talking necessarily overweight, but some important physical, with body sizes than for men depart least from 180-185 cm in height and at least 175 women. This is a diet for at least 2,000 calories a day for a normal person would be even more of his natural needs, but in this case are considered by nutritionists the right amount. Provided, however, to respect certain rules, such as practicing a healthy physical activity, possibly to burn excess calories, and knowing how to divide the dosage of protein, carbohydrates and fat evenly throughout the day.

The program is optimal to consume about 400 calories for breakfast, snack of the day in every 100, 600 and 800 for lunch and dinner, even if these figures are rough they can always vary depending on the habits and commitments. Hence a table top to be followed, starting with breakfast in which to reach the required amount you can use different combinations. So you can enjoy tea, biscuits and a six natural yogurt or coffee, yoghurt and four narrale toast with jam, or 200 ml of milk and two packets of Pavesini. For snacks instead of 200 grams or 250 grams of banana, apple or a yogurt with a teaspoon of honey. You could also use energy bars, but we want to give you only natural remedies.

At lunch, even if the sequence of days is obviously interchangeable

Monday we can combine 80 grams of pasta with tomato sauce, sirloin steak and an apple. Tuesday instead of 100 grams of artichoke risotto with an apple.
Wednesday six sticks of cod with 30 grams of bread and 100 grams of ice cream.
Thursday 80 grams of fusilli with tuna, cottage cheese 50 grams, 30 grams of bread.
Friday 80 grams of rice seasoned with butter and ham 60 grams of fat with 20 grams of bread.
Saturday a veal steak with a nice salad and an apple.
Sunday 80 grams of pasta with zucchini, 250 grams of fruit and a yogurt.

The same goes for dinner rotation.

Monday Cream of carrot and zucchini bread with 40 grams and 200 grams of ice cream.
Tuesday veal steak with 300 grams of boiled potatoes and a yogurt plus 200 grams of fruit.
Wednesday, a salad of rice, 100 grams of cottage cheese and 30 grams of bread.
Thursday after 80 grams of penne with peppers, one fruit yogurt and an apple.
Friday 80 grams of fusilli with gorgonzola cheese, a yogurt and 200 grams of fruit.
Saturday a nice caprese topped with olive oil and 200 grams of fruit.
Sunday veal steak with salad and beans, a yogurt and fruit salad.

Losing a pound a week to arrive to six pounds per month. You can without great effort, even if you still have the good sense not to overdo it. Because it is a fast diet , consisting mainly of vegetables, fish and lean meats while also helping to purify our body.

And ‘the so-called’ protein diet ‘in which carbohydrates are scheduled only one day a week while in others you can eat foods rich in particular of those vegetables which are also the most digestible. In addition, you should always remember to drink a lot, at least two liters of water a day, pay attention to foods high in preservatives and when it comes to a focus on the fruit snack.

Hence all the weekly schedule:

FIRST DAY
For breakfast a cup of tea, three biscuits and a purifying herbal tea. By mid-morning grapefruit juice and lunch grilled swordfish with broccoli boiled. By mid-afternoon and evening an apple an omelet with two eggs and steamed zucchini and spinach seasoned with a teaspoon of oil.

SECOND DAY
Same mid-morning breakfast and orange juice for lunch followed by 150 grams of turkey breast grilled with boiled carrots and zucchini. By mid-afternoon and a banana for dinner a dish of fresh cheese mixed with a nice salad.

THIRD DAY
Breakfast is always the same, only to break the morning you can drink unsweetened apricot juice. Lunch 150 grams of liver Venetian style with onions and green beans steamed. An apple for a snack in the evening and grilled turkey with grilled eggplant and tomatoes.

FOURTH DAY
After breakfast, mid-morning a glass of grapefruit juice and for lunch a slice of veal with tomato sauce and boiled cabbage. In a low-fat yogurt snack and dinner with baked tomatoes filled rabbit.

FIFTH DAY
After breakfast and a snack with a pineapple juice, grilled swordfish for lunch and steamed Swiss chard. In an apple snack and dinner an omelette made of two boiled eggs and zucchini with sprouts.

SIXTH DAY
On Saturday after breakfast and a mid-morning orange juice, for lunch grilled chicken and spinach boiled in the afternoon for dinner and a banana nose with cherry tomatoes, steamed zucchini.

SEVENTH DAY
Finally to close the week after breakfast and grapefruit juice, for lunch last 100 grams of pasta or rice with artichokes, followed by 200 grams of grilled eggplant and zucchini. Finally after a kiwi snack, dinner for 200 grams of vegetables and a green salad with tomatoes.

One of the main requests coming nutritionists by women, not necessarily those that practice sports, is to increase lean body mass, ie one that affects the muscles at the expense of the fat.

It happens that women on average possess a higher percentage of body fat than men, which is mainly concentrated in the hips and breasts for genetic factors, such as those related to future pregnancy. On average a woman between 18 and 40 years should have a fat percentage between 22 and 26 percent of its weight (and the man should aim for a maximum of 20%).

Hence it can be useful at times a fattening diet that points only to increase lean body mass, toning your body without altering the balance of our body. Hence a balanced diet, with five meals a day in which to enter both proteins carbohydrates but also the right amount of fiber and calories needed for our body.

It starts in the morning for breakfast with 200 ml of whole milk, accompanied by pleasure and coffee sweetened with a teaspoon of sugar, it is accompanied by four biscuits with a layer of jam (this time of year is fine based on the oranges or mandarins for its vitamins) or with a teaspoon of honey. Or are good 40 grams of dry biscuits or cereal. All the breakfast, if we are out of the house in a hurry, may be replaced by a cappuccino and croissant, even stuffed, and a bag of sugar.

By mid-morning snack is with orange juice or a fruit juice or, if you have not eaten in the morning, a cappuccino and a croissant stuffed, or 40 grams of bread with lean ham. Lunch is a feast of carbs, so leave room to 80 grams of pasta or rice topped with tomato sauce to taste, two teaspoons of oil and three of grated cheese. Following a burger or two eggs or even 80 grams of cooked ham or lean ham or bresaola. They are good up to six fish sticks or a piece of boiled fish a maximum of 120 grams and as a side vegetable, raw or boiled, to taste, with 40 grams of bread (or a package of crackers) and a pear or two kiwis.

In the afternoon, a slice of pie or a fruit ice cream or pudding or even enjoy a milk shake, and then fruit or a sandwich to 40 grams with two slices of ham or ham. Finally nothing for dinner first, but then 150 grams of meat or seafood, especially grilled and cooked in the oven. Alternatively, a mozzarella or 80 grams of stracchino, followed by vegetables at will and at least twice a week potatoes or beans. The bread will be 80 grams and two kiwi fruit, a banana, or a pear.

The majority of researchers, doctors and nutritionists also agree in stressing the importance caused by the contribution of soy in the diet, although there is still some controversy on the consumption of this food in two very specific cases, ie in menopausal women and in those who have had breast cancer.

On the dock there would be caused by estrogen isoflavones, but they are considered essential to replenish these female sex hormones in the blood, such as progesterone, resulting from menopause. But medical research show that the frequency of symptoms related to menopause is much lower among Asian women compared to Western: only 14% of Chinese and Japanese, 25% of reported episodes of hot flashes, compared with 70-80% of Western women.

That’s why it is considered appropriate to rely also on a diet of dishes in which appear the soybean and its derivatives, such as spaghetti or sauces. Now these days are products readily available in the supermarket and not only in stores that sell ethnic foods. And above all, with the competition that is around, the prices in recent years have greatly declined in allowing consumer without passing out.

Here is a couple of easy recipes that are definitely suitable for a diet in menopause but we are confident will delight even the other diners. The first dish is the noodles with vegetables, typical range of oriental cuisine, especially Chinese. It takes 100 grams per serving of noodles, carrot, courgette, leek, three tablespoons of soy sauce, four tablespoons of soybeans, oil seeds, pepper, salt and grated ginger like it too. Fry in a pan with little oil leek and after a few minutes add the carrots and zucchini cut into slices, bean sprouts, ginger and a little peperoncino.Nel now proceed in the cooking of noodles that will not last more than two minutes, otherwise the result will be really bad because they tend to stick. Blow up the pan fried noodles with vegetables and serve hot. It ‘a plate of low calorie, as far as the whole 335 kcal.

Good is also the chicken bean sprouts. To serve four people 300 grams of chicken breast, 150 grams of fresh bean sprouts, onion, 100 grams, 50 ml of vegetable broth, 50 ml of soy sauce, a teaspoon of sugar, a teaspoon of olive oil and a teaspoon of flour.

Wash bean sprouts gently under the water and dry them and put to marinate the chicken breasts cut into thin strips in a mixture prepared with soy sauce and sugar for about 30 minutes. Clean and slice the onion finely and sauté in a tablespoon of oil. At the last moment add the bean sprouts and cook for 1-2 minutes at most on a very delicate. Take then cook the chicken in the pan from the previously drained soy sauce for three or four minutes. Then mix with the onion and bean sprouts fried earlier and add the broth with a spoonful of flour or cornstarch. Cook a few more moments and then serve hot.

If the recipe for eternal youth has not yet been discovered does not matter. Because, however, you can stay young even after sixty years, especially if there is a balanced diet and if you prefer some foods healthier than others.

A list, not definitive but certainly significant, was recently drafted by the U.S. Department of Agriculture of the experts who examined some 100 common foods that come in daily by identifying the top ten for the elderly . The criterion was the presence of antioxidants and their ability calorie and nutritious. So they compiled a top ten best thought why not make you fat and at the same time help the body to stay young.

In fact, the young brain and physique are maintained if the diet provides the right amount of antioxidants. These substances are easily found in some vitamins such as C and E, but also in minerals such as selenium or flavonoids found in red wine or even in some types of tea. In practice, to be sure you have the right amount of antioxidants should eat more vegetables, fruits and vegetables. This would give a dual result: in addition to slow the physiological aging process of the body including the balance we smile when we present ourselves to you.

Before you see exactly what are these foods is good to remember that any antioxidant alone offers the right protection, but it is the combination of foods to ensure complete coverage. This is why nutritionists recommend eating five daily servings of different fruits and vegetables. And the antioxidant capacity of a food does not mean that it is absolutely what works best for our body, so it is always better to vary as much as possible.

Here are ten foods so that the U.S. Department of Agriculture has topped the list in order of effectiveness. At the top there are dried red beans (up to half a cup), followed by the same piece of white beans and artichoke hearts still raw or boiled beans blacks, wild blueberries, cranberries grown in the greenhouse, blackberries, prunes, raspberries and strawberries. Then we find apples, cherries and plums. It ‘true that not all are products of the season, but alternating is already obtained a good result.

If all diets require extensive use of vegetables, unless contraindicated, in those dedicated to pregnant women can lead the way for the salads. Do not substitute the meal, but certainly an integral part of a healthy diet, both for mothers and for their children, even in the future.
Eat them often, even at the beginning of the meal, inhibits hunger and creates several positive effects

Because the inclusion of mixed salads, thousand tastes vary depending on our preferences and vegetables in season, you can get different results, which go beyond the mere maintenance of a weight suitable to continue the pregnancy. First, the salads are low in calories and are suitable for everyone, but especially to those who submit themselves to a strict diet.

Not necessarily be considered an accompaniment, as in the case of a second course, but rather often nutritionists recommend placing it at the beginning of the meal because they feel full and prevent you from thinking about more food rich in calories.

Salads are also rich in antioxidants, helping the heart as well as block the action of harmful free radicals, substances involved in the development of cardiovascular disease. And do not forget that improve digestion, particularly if taken, as we suggested earlier, at the beginning of the meal. And while remaining in the medical field, last but not least in order of importance, the salad helps prevent anemia because many vegetables are particularly rich in chlorophyll, which has already proved Antianemic effects, but also of folic acid and iron, all minerals recommended in pregnancy.

Good, the salads. But even good for our skin and our body, not just a play on words. Because their use allows us to hydrate and refresh, since vegetables are naturally rich in water. Not to mention an excellent source of vitamins that are capable of regulating many processes in the body, purify the body through their detoxifying and diuretic due to the high water content they have and the essential oils that dilate the renal vessels. Therefore, eating salads every day is useful in case of fluid retention, hypertension and constipation.

And if that were not enough, they also have important nutrients to keep skin in perfect condition. Take, for example, tomatoes, cabbage, carrots, beets, peppers, lettuce and whatever else we want. And then, to fantasy, the salads are waiting for us. Even in pregnancy.

The sugar and salt, two extremes in taste, if both ends are not limited to wreak havoc on the body and in any diet plan that we prepare to perform.

The sugar makes the energy up and down, unfortunately the reduction of the amount of sweets, cakes and desserts we eat is only part of the solution.

Often we are not even aware of the amount of sugar we consume every day, large amounts of sugar can be hidden in breads, soups, canned vegetables, sauces, marganinas, instant mashed potatoes, frozen foods, fast food, soy sauce and tomato sauces.

As the sugar is hidden in food labels:
Read food labels carefully, sugar is often disguised with names like:

* Cane sugar or maple syrup
* Corn sweetener corn syrup
* Honey or molasses
* Brown rice syrup
* Crystallized or evaporated cane juice
* Fruit juices such as apple or pear
* Maltodextrin or dextrin
* Dextrose, fructose, glucose, maltose or sucrose

-Avoid sugary drinks, each glass of juice or 250 cc. contains 10 teaspoons of sugar, replace with water with a splash of lemon juice or any fruit.

-Eat foods naturally sweet to satisfy your sweet tooth: fruit in its natural state.

SALT:
Most people consume too much salt in your meals, this can have consequences such as raising blood pressure and its consequences, try to limit sodium intake to 1,500 to 2,300 mg per day, equivalent to one teaspoon of salt.

-Avoid pre-packaged foods and processed. Canned foods such as canned soups, frozen foods, meats, contain a sodium level that exceeds recommended.

- Reduce the consumption of salty snacks: potato / potato chips, crackers, etc..

- Try to slowly reduce the salt in your diet to give your taste buds time to adjust.

In a scientific study found a link between diets high in fiber and reduced risk of death not only of the more obvious illnesses like heart disease, infectious and respiratory diseases also.

The total profit came from diets rich in cereal fiber links with a lower risk of cancer among men.

With processed foods and refined as pillars in all countries, rich foods are not very high fiber in their diets. The average eat 15 grams of fiber a day, the recommended daily recommendation is 25 grams for women and 38 for men, or 14 grams per 1,000 calories consumed.

For example, a slice of bread contains 2 to 4 grams of fiber.
Revealing the new study was that people who meet your daily dose of fiber were less likely to die during follow-up period of 9 years.

The study’s lead author, Dr. Yikyung Park Cancer Institute USA said that those who ate more fiber, had a 22 percent lower chance of dying from any cause.

The study had more than 388,000 adults who had to fill out a questionnaire in 1995 and 1996 about their eating habits including an estimate of how often they ate 124 food products. After nine years, more than 31,000 participants had died.

Taking into account factors such as weight, education, smoking, health status, still saw a lower risk of death in those who ate more fiber.

The results suggest that the benefits of consuming fiber quality beyond heart health, but also in the field of diabetes, cholesterol levels, blood pressure, inflammation and glucose levels blood. Weight loss is also a consideration as people feel full after eating more fiber and are capable of removing toxins from the body.

Where are fiber foods?
Breads
Brown Rice
Bran
Vegetables and fruit
Seeds
Estrada cereals and high fiber

The salad diet is the diet used by Mariah Carey, you can lose weight up to 2 kg in a week, is an ideal diet for these transitional climates where there is need to raise body temperature to fight the cold.

It is a diet that lasts 7 days, as a habit can be sustained over time if food is added to increase caloric intake, whole carbohydrates and lean meats grilled or broiled or roasted (avoid frying).

Vegetables and fruits provide the body:
Vitamins
Minerals
Trace Elements
Fibers
Complex Carbohydrates
Satiety

To make this salad will make healthy diet complete with protein, vitamins, minerals, fiber, carbohydrates and good fats.

Directions:
- Avoid alcohol and sugary drinks and sodas. Just water.
- Replace coffee with decaffeinated coffee.
- Replace the sugar with sweeteners or learn to make tea without sugar (the best way is to start with herbal teas).
- The portion of the salad bowl is a well filled.
- Drink 3 or 4 bottles of water per day (no need to buy, it’s just a way to control how much water you drink).
- Walk or bike 30 minutes a day.

Diet salad:

BREAKFAST: Infusion choice (coffee, tea, mate, malta, etc..) Cut with a splash of skim milk with sweetener + 2 whole-grain crackers with low fat cheese spread. 1 piece of fruit in season.

MID-MORNING: 1 egg + 1 low-fat yogurt with All-Bran (1 tablespoon)

LUNCH: Choose one of these options (the portion is a well-filled bowl)

(1) Warm salad: Mix cooked corn kernels 1 (beans) with seedlings of broccoli, cauliflower + beans boiled with omelette strips 2 eggs made in a nonstick skillet with 1 teaspoon of oil as a base. Seasoned with 1 tablespoon sunflower or olive oil or canola. Pinch of salt and pepper.

(2) Crispy Salad: Mix white cabbage strips 1 small can of tuna raw, sliced ??tomato and onion. Seasoned with 1 tablespoon sunflower or olive oil or canola.

(3) Chicken Salad: Combine strips of cooked skinless chicken with lettuce, tomatoes, onion rings, strips of red and green peppers. Season with 1 tablespoon sunflower or olive oil or canola. Pinch of salt and pepper.

(4) energizing Salad: Mix soy beans with red bell pepper strips, yellow and green, flax seeds (preferably chopped), 3 sliced ??almonds (can substitute for nuts), 100 grams cherry tomatoes and cubes of cheese. Season with 1 tablespoon sunflower or olive oil or canola. Pinch of salt and pepper.

(5) Top Salad: Mix 2 sliced ??palm hearts with peas, 50 g cubes and cold boiled potatoes, peas, carrots and diced 2 hard boiled eggs. Season with 1 tablespoon sunflower or olive oil or canola. Pinch of salt and pepper.

(6) Basic Salad: Mix 100 g of boiled rice with 1 can of tuna girl natural, cherry tomatoes and cubes of tomato, peas, beans, carrots and diced celery. Season with 1 tablespoon sunflower or olive oil or canola. Pinch of salt and pepper.

(7) colorful salad: Mix 1 grated carrot with 100 g of cooked ham strips + shredded cabbage, tomato cubes, strips of yellow bell pepper, 2 slices of avocado or guacamole, 1 hard boiled egg cut into 4. Season with 1 tablespoon sunflower or olive oil or canola. Pinch of salt and pepper.

Make your own salad recipe, with the pattern: Season with 1 tablespoon sunflower or olive oil or canola. Pinch of salt and pepper. The portion is a well-filled bowl.

Daily dessert: fruit salad + herbal tea.

Mid-afternoon: gelatin diet (1 serving)

SNACK: Infusion preferred sweetened fruit salad + natural (no additives) in the afternoon usually need something sweet, here’s where the fruit.

DINNER: Choose 1 of the following: (the portion is a well-filled bowl)

1 cup broth diet + 1 bowl of salad of your choice (options above)

Daily dessert: fruit salad + herbal tea.

The negative effects of menopause: hot flashes night, hair loss, weight gain, increased cholesterol, dry skin, episodes of depression, swelling, and others can be set with a diet containing natural estrogen.

Tips to minimize the effects of declining estrogen in women:

No. 1: Avoid greasy foods, fried foods in general, this increases cholesterol and weight. Replace foods baked, grilled, boiled, steamed, with a Teflon pan, do not reuse the oil.

Issue 2: To prevent hot flashes, you should increase the number of meals and reduce portion, ideally 6 to 8 small servings, it is important to keep the metabolism running to avoid the ups and downs in sugar levels blood are often the cause of dizziness and mood swings.

Issue 3: To prevent constipation and bad humor: Increase fluid intake, especially water, remember that most headaches are from dehydration, besides increasing fiber intake: more vegetables and fruits, whole grain breads , brown rice, etc..

NRP 4: Garnish with olive oil, sunflower oil (source of vitamin E, etc.). avoid fatty toppings.

Foods that contain phytoestrogens (natural estrogens)

Are those plants that contain natural estrogen and help balance female hormones at menopause, pre and post.

SOYBEANS: Seeds, buds, derivatives.

Flax Seeds

ALFALFA: Acute sprouts.

CELERY

BERRO

APPLES

DATES

GRENADES

CAULIFLOWER

CABBAGE

Foods rich in Boron: Boron helps to increase the level of estrogen in the blood, containing boron, strawberries, strawberries, tomatoes, apples, pears, melons, cherries and asparagus.