Health Information Series

Archive for the ‘Weight Loss Diet’ Category

Fashion is the canary. We are saturated with birdseed diet and weight loss benefits and the many benefits of milk of birdseed for our health. Base your diet on a limited number or type of food is a big mistake. Fortunately, more and more people realize how important it is to learn to eat different foods to achieve a balanced diet and healthy. With a good diet that we get all the nutrients our body needs, we feel more energy and get a sense of well being.

Learning to eat intelligently is not to calculate grams or calories. A healthy diet is to eat balanced and moderately. We must do a minimum of 3 meals a day to spread the intake of calories throughout the day. A person who eats wisely as different types of food are not limited to a small group of foods.

Can you eat too much or too little, or even the amount of food is adequate but is not as nutritious as they should. Whatever the case, we need to nourish our body to keep body and mind in motion. Eating intelligently is an exercise in accountability. By learning to maintain a balanced diet and eat healthy foods, we are making smart decisions, evaluating pros and cons and ultimately taking care of ourselves. All this, together with a good workout, even exercises to do at home, get great results.

We say that is a sign of responsibility and in some cases we see how someone can no longer control their diet, it is not able to control other aspects of life (sleep deprivation, smoking, wasting money, etc.).. What we must be very clear is that eating properly is a way of life is something that makes us feel better and helps us improve our lives.

the Spanish Society for the Study of Obesity and the Spanish Society of Endocrinology and Nutrition claim that you can enjoy the holiday menus and recipes to make small changes to the menu to reduce their caloric content.

In a statement on the Day of obese people, indicating that “most people assume it will gain weight inexorably during this period. Correct these ideas are one of the many weapons to use in the prevention of weight gain and the overall prevalence of obesity. “

These data are worrisome since in Spain one in six is obese and one in three children aged 13 to 14 years are overweight. For this reason the experts are promoting proposals for action to prevent overconsumption of calories during the holidays and so, take a step in the fight against obesity and the diseases that come with it.

To control the weight gain of the holidays, experts propose the following guidelines are advised not to change eating habits and physical exercise which is used, reserving the excess for the holidays mentioned. Try to do regular physical exercise, drinking alcohol in moderation and caution also for those who must drive after drinking. They also advise menu planning and purchasing so that there is a balance between calorie dishes and those who are less so. Continue eating fruit can help not feel hungry, you can also avoid consuming products and caloric much sweeter and it can help prevent snacking. Also advised the replacement of industrial by homemade sauces sauces that are much less fat or seasoning with lemon, garlic and parsley, the same way that the replacement of industrial sweet for desserts that are usually much less heat. Finally, experts advise taking everything in moderation, this is the main pattern.

Obesity is a health problem defined by some physicians as the “epidemic of the century” for its increasing incidence in our society, especially at increasingly early ages.

This article aims to raise awareness of health risks associated with obesity, which are many and varied:

*Cardiovascular disease.
*Hypertension. Obesity health risks
*Diabetes.
*Thrombosis and embolism by a blood becomes too thick.
*Joint wears a very overweight.
*Gallbladder problems arising from a high amount of fat and cholesterol.
*Atherosclerosis (hardening of the arteries by a high level of cholesterol in the blood).

As you can see the risks are too many and too serious to run them, so for your own good, control your weight, watch your diet and leads an active life. Your body and your health will thank you.

Crude oil has fewer calories than fried

The oil provides the same calories fried oil. It does take some vegetables sauteed in seasoned oil, cold with the same amount of this fat.

Neither influenced the degree of acidity or the source of oil in energy intake. Olive oil has the same calories as corn, sunflower, sesame or peanut.

Non-Alcoholic Beer has no calories

Beer ‘no alcohol’ has a number of alcohol less than 1 per cent and very few carbohydrates, 2 to 5 g per 100 cc. This provides for each beer consumed between 40 and 80 kcal.

This is a drink high in phosphorus, sodium and potassium, but must be approached with caution in cases of diabetes, hypertension or renal failure.

The bitter tone and low in calories

The bitter tonic and contain the same calories as soft drinks, mainly carbohydrate in composition. Each 200 ml contain 80 to 150 kcal. The bitter taste has nothing to do with your caloric intake, but with quinine and plant extracts are added.

“McDonald’s or Burger King?

Everyone is aware of the bad reputation of quality beef and hamburger restaurants Donald’so type Mc Burger King. In recent years, at least McDonald’s has washed his image in this sense and now restaurants offer nutrition information for all foods offered.

They claim to follow a path full of meat they use. It has also added other foods traditionally considered healthy, such as juices, yogurts, gazpacho, fruit and smoothies.

UPON REQUEST

What do I choose? What I do not choose?

This obviates the “menu”, consisting of hamburger (wide), chips and drink. The chips contain 15 g of fat per 100 g of food which represent 10 to 23 g for a serving depending on size.

Anecdotally we will mention that Burger King declares that in less fat than potato McDonalds (13.5 to 14 g per 100g). The figures are indicative and we must keep in mind that can be modified depending on the time spent in the fryer and / or time to drain.

And the burger? It depends. A burger can be quite “unhealthy” or healthy nutritionally. What does it depend? Besides their fat content of meat (type of cut) depends on whether or not they sauces (mayonnaise or other fatty sauces, cheese or bacon. Read the rest of this entry »

A diet that allows you not only lose weight, but also cope better with stress and gastric problems

Although it is popularly known as “astronauts’ diet, this diet was not really designed for them but for the rest of the senior employees of NASA, in order to help them better manage stress and digestive problems that accompany their demanding work.

As these employees began to follow, was also found that this diet help you lose weight and became known as “astronauts’ diet.”

Preliminary recommendations:

1 – As always, consult your doctor before starting this or any other diet

2 – Do not do it for more than 13 days (if repeated, must miss at least two weeks)

3 – Take at least two liters of water per day (pure or tea: tea, coffee, mate, etc.). Read the rest of this entry »

Remember that vegetables and fruits are our main source of minerals and vitamins. Taking complex carbohydrates has another advantage. By introducing the group of vegetables, we ensure that a portion of the proteins we eat are vegetables.

Legumes, vegetables, fruits and grains contain indigestible substances in the human digestive tract, known as fiber or food, which exert a significant influence on the digestive physiology and metabolism of cholesterol.

Fiber has very beneficial effects on lipid metabolism with decreases in total cholesterol, LDL cholesterol and triglycerides.

Health recommendations to prepare pasta, cereals, legumes and vegetables

> Cooking with less salt to prevent hypertension. Vegetable dishes cooked with little water or steam. The vegetables boiled water should not be thrown. Drink the broth, contains vitamins and minerals of vegetables. For the dressing of vegetables, use extra virgin olive oil sparingly.

> The pasta is cooked al dente, to avoid rapid increases glucose. The vegetables should be eaten at least twice a week and NOT ADD SAUSAGES.

> It always prefer bread, cereal, flour or pasta. The protective action of dietary fiber against cardiovascular disease is important and should not be underestimated.

A DIET RICH IN FOLIC ACID MAY PREVENT THE LOSS OF MEMORY IN THE ELDERLY

A Dutch study shows that folic acid (vitamin B9) abundant in legumes, nuts and fruits and vegetables helps preserve the memory and mental agility.

Folic acid (vitamin B9) deteriorates with heat during cooking of food, so if you want to enter a constant in the diet is preferable to set in foods that contain it and that can be taken raw. (See table)

People who eat little folic acid (vitamin B9), a vitamin that is abundant in vegetables, legumes and nuts have a more rapid cognitive decline with age than those who take folic acid in abundance. This was demonstrated a Dutch study with 818 healthy volunteers between 50 and 70.

Half of the volunteers took 800 micrograms of folic acid daily from supplements over three years while the other half did not take supplements. They all volunteered to do a series of games to assess their cognitive abilities.

Results: After three years, they took the supplements scored higher on memory games and mental agility. Read the rest of this entry »

FRUITS, VEGETABLES AND COMPLEX CARBOHYDRATES IN THE WEIGHT-LOSS DIETS

Rice, pasta and legumes are the main source of complex carbohydrates in our diet along with fruits and vegetables should form the basis of our diet.

However, our concern for the line and the false belief that carbohydrates are fattening foods has led to lower consumption. The CARMEN study (Carbohydrate Ratio Management in European National Diets) shows the error of our position.

This study shows that being overweight is less likely with diets rich in complex carbohydrates in a plethora of vegetables, fruits, pasta, vegetables and whole grains.

These foods, typical of the Mediterranean diet, are back in fashion for its multiple benefits. Are an important source of vitamins, minerals, protein and vegetable fiber and fat intake is almost nil.

The average value of carbohydrates comes to about 4 calories per gram, similar to that of protein and lower in fats provide 9 calories per gram.

In recent years, consumption had declined in favor of a diet rich in animal-like proteins and excess saturated fat, typical Western diets of northern Europe. Now, this study shows that reducing saturated fats-especially-and increase the proportion of carbohydrates, as well as being beneficial to the heart, seems to promote weight loss.

Overweight

Overweight is the result of an energy imbalance that occurs when caloric intake is excessive in relation to the subject’s energy expenditure. By eating more energy than necessary, it is stored as fat. The first step is to reduce the total calories per day. By lowering the total calorie intake, you have to consume less of everything. Also carbohydrates. At issue is to raise the percentage of carbohydrate intake on total enegético at the expense of reducing fat.

When it comes to losing weight, reducing total calories a day is essential. In what percentage is reduced and for how long he can only decide on a doctor.

However, on the basis that not all calories are equal and that the fat provides 9 calories per gram and has little satiating effect, there is consensus among the medical establishment that fats should be reduced to approximately 25% of the total calories.

Will not have to prove or butter, margarine, cream, fatty cheese (yes cheese curd fresh skim), pastries and cakes (they have large amounts of hidden fat), whole milk, mayonnaise and various sauces, nuts, sausage.

Forget, too, cola drinks, because they are high in sugar and sweets (simple carbohydrates) and avoid red meat rich in fat. You should also remove the fried and not to abuse the extra virgin olive oil.

Replacing fats with complex carbohydrates

Replace some of the fat by complex carbohydrates contained in plants is in our body weight. How? increasing complex carbohydrates about 55%. This does not mean eating huge plates of vegetables, rice and pasta, because we must not exceed your daily calories assigned to this group.

The group is made up of carbohydrates legumes, cereals, vegetables and fruits. The amount in grams of vegetables and fruits to eat, must be higher than those of legumes and cereals and a portion of vegetables should be eaten raw in a salad.