HEALTHY DIET TIPS
HEALTHY DIET TIPS
Busy work or household affairs are frequently used as an excuse to not regulate eating patterns. Do not let this condition protracted, because you do not want the scale needle move on to the right, is not it?
Here are 22 practical tips you can practice daily:
Breakfast
1. Include fruit
Enter your fruits in the breakfast menu. Fibers contained in daiamnya able to make you feel more full. However, to cut income calories, avoid fruit in the form of juice. For example, a glass of orange juice contains 120 calories. However, citrus fruits contain only 60 calories. Efficient and still meet the intake of vitamin C that disara
nkan.
2. The importance of carbohydrates
Anita Bean, a nutrition expert author of Fitness on a Plate, suggested to eat carbohydrates at breakfast than in the afternoon or evening. The reason, carbohydrates are consumed in the morning is mostly converted into energy rather than stored into fat deposits, it is more likely to occur in the carbohydrates consumed at meal time right malam.Tambahan also will help boost your metabolism working, so the body will burn more calories efficiently throughout the day.
3. Select high-fiber menus
Based on a study, those who are in daily foods lower in fat and 26 grams of fiber per 1,000 calories will lose weight faster than those who only consume 7 grams of fiber a day. Select menu items such as fruit, vegetables, whole wheat bread, oatmeal, or cereal grain mengandum.
In the Office
1. Replace your tea with green tea
Drinking just two cups of green tea every day can help you burn about 70 calories more a day. Content of antioxidants, namely katein, and flavonoidnya believed to increase metabolism working. In addition, green tea is also potentially reduce the risk of getting cancer and heart disease.
2. Full cream or lowfat?
You used to drink milk? Good! Good habits so that it becomes a better, consume low-fat milk or even, without the fats that can save almost 100 calories, but contains more calcium takes away full cream milk. Besides strengthening bones, calcium also plays a role spur the body to burn more fat.
3. Many drinking
Many people can not distinguish between hunger and thirst. We thought that was hungry (though, actually thirsty), you will consume food, (which actually does not need you consume) and then, how do I tell? Drinking a glass of water and wait until the 10th minute to see if you are still hungry. If yes, then you are hungry.
Lunch
1. Eat fruit first
Again more about the benefits of fruit. One study showed that women who ate 1 apple or pear before eating lunch, more weight loss than those who do not yet, the lunch menu is the same two groups of women. The fruit is rich in fiber which will make you more full, thus reducing the rations for lunch and snacking desires afterward.
2. Better yourself
It was fun having lunch with friends. More and more, more fun, but beware the bad side. Studies conducted by Georgia State University in the United States show that people tend to consume more food when eating with friends. If you eat with one person, you will consume 28% more food, along with two people 41% more, and with six people or more 76% more! Wow! You are not forbidden to eat lunch at the same time hanging out with my friends. However, its frequency should be limited and watch your meal.
3. Select a soup course
In one study was found that those who ate soup for lunch getting fewer calories than those who eat other foods that have the same content like soup, in addition to efficient calorie, also feels more filling soup.
4. Include protein
Besides carbohydrate, protein metabolism was required, among other functions to maintain the level of metabolism and suppress appetite. Should add protein such as fish, chicken without skin, lean meat or beans every time you eat.
5. Eat slowly
Why Americans are more susceptible to obesity than the French? the answer is, not only because Americans are eating more, but also because French people really enjoy their food in every chew, so tend to eat slowly. This causes the stomach will feel full more cepal which in turn helped to suppress appetite and eating. For those of you who are unfamiliar, try this trick: put a spoon or fork when you're chewing, drinking mineral water after each chew, and chew food a few times before swallowing.
Snack Time
1. Snack? Why not!
Importantly, the portion not excessive and the frequency is limited.
Strictly follow the diet was good. However, occasionally flexible also not prohibited. In the long run this will help you maintain your weight.
At the Supermarket
1. Make a shopping list and stick to hard
Yes, any shopping need high discipline. If not, you will easily be tempted by the tasty but high-calorie foods. In addition, unless'm shopping cart instead of a monthly habit of using a trolly. So when the basket is full, you will bring berkelihng lazy and go directly to the cashier.
2. Select a filling snack
For example, nuts. Beans contain protein, healthy fats, fiber, vitamin E and magnesium. Snack peanuts are considered an effective control hunger, because the body would adjust income spontaneously calories, so do not need extra calories. Nevertheless, the limit is no more than 60-70 calories per day, because you can also experience obesity if consumed excessively nuts.
3. Avoid fizzy drinks
Better to choose bottled water than cola, because it will save about 133 calories a bottle and shut the possibility of 'theft' of calcium by the soda. Better still if you buy a gallon of mineral water in the form of a rechargeable,
Dinner
1. Two or three species only
Meet the wedding invitations at prestigious hotels? Hmm ... must be a direct mind is a delicious and varied menu. Plus the desire to eat everything. According to Tufts University, United States, in fact it is only natural. However, you sacrifice tegakah diet that had traveled so far? The solution, limit the variations to two or three types only.
2. Start with salad
A bowl of salad that contains lettuce, carrots, tomatoes, celery, and cucumbers with fat-free salad dressing and light mozzarella cheese roughly equivalent to 100 calories. Consume it first makes you automatically eat less food in the main. That means reducing the total revenues for approximately 12% of calories compared to when not eating salad.
3. Use smaller plates
Habits in our country is spending food presented on a plate, no matter how many calories of food and size of these plates. To menyiasatinya, use smaller plates. You will feel full by eating less.
4. Rich flavor, low calorie
Most herbs or spices, except walnut, has a calorific value is small. Tuti according Sunardi, culinary expert. So, if you love to cook from want berekspenmen with various spices, go ahead. May also try herbs such as basil, cilantro, or parsley.
5. Restrict carbohydrate
High-protein foods, such as fish, is the best dinner option to control body weight. This is because protein makes you full longer. If you want to consume carbohydrates, avoid simple, because it is more likely to be stored as fat rather than used as energy.
6. Enjoy chocolate
Indulge yourself with chocolate pudding or chocolate cake be after dinner. Origin of basic material of at least 70% cocoa, chocolate flavor tastes can be satisfied, until you feel satisfied and avoid the desire to snack at night. Still, you do have to get used to limit the intake to a maximum of two pieces.
7. End the day with cold water
You can increase the metabolism of approximately 30% by consuming a large glass of cold water. Apparently, the body will warm the cold water is a way to burn calories. Roughly similar to the way the body burns calories in the digestive process. In each 500 ml of cold water that you swallow, will burn approximately 24 calories.
home
Busy work or household affairs are frequently used as an excuse to not regulate eating patterns. Do not let this condition protracted, because you do not want the scale needle move on to the right, is not it?
Here are 22 practical tips you can practice daily:
Breakfast
1. Include fruit
Enter your fruits in the breakfast menu. Fibers contained in daiamnya able to make you feel more full. However, to cut income calories, avoid fruit in the form of juice. For example, a glass of orange juice contains 120 calories. However, citrus fruits contain only 60 calories. Efficient and still meet the intake of vitamin C that disara
nkan.
2. The importance of carbohydrates
Anita Bean, a nutrition expert author of Fitness on a Plate, suggested to eat carbohydrates at breakfast than in the afternoon or evening. The reason, carbohydrates are consumed in the morning is mostly converted into energy rather than stored into fat deposits, it is more likely to occur in the carbohydrates consumed at meal time right malam.Tambahan also will help boost your metabolism working, so the body will burn more calories efficiently throughout the day.
3. Select high-fiber menus
Based on a study, those who are in daily foods lower in fat and 26 grams of fiber per 1,000 calories will lose weight faster than those who only consume 7 grams of fiber a day. Select menu items such as fruit, vegetables, whole wheat bread, oatmeal, or cereal grain mengandum.
In the Office
1. Replace your tea with green tea
Drinking just two cups of green tea every day can help you burn about 70 calories more a day. Content of antioxidants, namely katein, and flavonoidnya believed to increase metabolism working. In addition, green tea is also potentially reduce the risk of getting cancer and heart disease.
2. Full cream or lowfat?
You used to drink milk? Good! Good habits so that it becomes a better, consume low-fat milk or even, without the fats that can save almost 100 calories, but contains more calcium takes away full cream milk. Besides strengthening bones, calcium also plays a role spur the body to burn more fat.
3. Many drinking
Many people can not distinguish between hunger and thirst. We thought that was hungry (though, actually thirsty), you will consume food, (which actually does not need you consume) and then, how do I tell? Drinking a glass of water and wait until the 10th minute to see if you are still hungry. If yes, then you are hungry.
Lunch
1. Eat fruit first
Again more about the benefits of fruit. One study showed that women who ate 1 apple or pear before eating lunch, more weight loss than those who do not yet, the lunch menu is the same two groups of women. The fruit is rich in fiber which will make you more full, thus reducing the rations for lunch and snacking desires afterward.
2. Better yourself
It was fun having lunch with friends. More and more, more fun, but beware the bad side. Studies conducted by Georgia State University in the United States show that people tend to consume more food when eating with friends. If you eat with one person, you will consume 28% more food, along with two people 41% more, and with six people or more 76% more! Wow! You are not forbidden to eat lunch at the same time hanging out with my friends. However, its frequency should be limited and watch your meal.
3. Select a soup course
In one study was found that those who ate soup for lunch getting fewer calories than those who eat other foods that have the same content like soup, in addition to efficient calorie, also feels more filling soup.
4. Include protein
Besides carbohydrate, protein metabolism was required, among other functions to maintain the level of metabolism and suppress appetite. Should add protein such as fish, chicken without skin, lean meat or beans every time you eat.
5. Eat slowly
Why Americans are more susceptible to obesity than the French? the answer is, not only because Americans are eating more, but also because French people really enjoy their food in every chew, so tend to eat slowly. This causes the stomach will feel full more cepal which in turn helped to suppress appetite and eating. For those of you who are unfamiliar, try this trick: put a spoon or fork when you're chewing, drinking mineral water after each chew, and chew food a few times before swallowing.
Snack Time
1. Snack? Why not!
Importantly, the portion not excessive and the frequency is limited.
Strictly follow the diet was good. However, occasionally flexible also not prohibited. In the long run this will help you maintain your weight.
At the Supermarket
1. Make a shopping list and stick to hard
Yes, any shopping need high discipline. If not, you will easily be tempted by the tasty but high-calorie foods. In addition, unless'm shopping cart instead of a monthly habit of using a trolly. So when the basket is full, you will bring berkelihng lazy and go directly to the cashier.
2. Select a filling snack
For example, nuts. Beans contain protein, healthy fats, fiber, vitamin E and magnesium. Snack peanuts are considered an effective control hunger, because the body would adjust income spontaneously calories, so do not need extra calories. Nevertheless, the limit is no more than 60-70 calories per day, because you can also experience obesity if consumed excessively nuts.
3. Avoid fizzy drinks
Better to choose bottled water than cola, because it will save about 133 calories a bottle and shut the possibility of 'theft' of calcium by the soda. Better still if you buy a gallon of mineral water in the form of a rechargeable,
Dinner
1. Two or three species only
Meet the wedding invitations at prestigious hotels? Hmm ... must be a direct mind is a delicious and varied menu. Plus the desire to eat everything. According to Tufts University, United States, in fact it is only natural. However, you sacrifice tegakah diet that had traveled so far? The solution, limit the variations to two or three types only.
2. Start with salad
A bowl of salad that contains lettuce, carrots, tomatoes, celery, and cucumbers with fat-free salad dressing and light mozzarella cheese roughly equivalent to 100 calories. Consume it first makes you automatically eat less food in the main. That means reducing the total revenues for approximately 12% of calories compared to when not eating salad.
3. Use smaller plates
Habits in our country is spending food presented on a plate, no matter how many calories of food and size of these plates. To menyiasatinya, use smaller plates. You will feel full by eating less.
4. Rich flavor, low calorie
Most herbs or spices, except walnut, has a calorific value is small. Tuti according Sunardi, culinary expert. So, if you love to cook from want berekspenmen with various spices, go ahead. May also try herbs such as basil, cilantro, or parsley.
5. Restrict carbohydrate
High-protein foods, such as fish, is the best dinner option to control body weight. This is because protein makes you full longer. If you want to consume carbohydrates, avoid simple, because it is more likely to be stored as fat rather than used as energy.
6. Enjoy chocolate
Indulge yourself with chocolate pudding or chocolate cake be after dinner. Origin of basic material of at least 70% cocoa, chocolate flavor tastes can be satisfied, until you feel satisfied and avoid the desire to snack at night. Still, you do have to get used to limit the intake to a maximum of two pieces.
7. End the day with cold water
You can increase the metabolism of approximately 30% by consuming a large glass of cold water. Apparently, the body will warm the cold water is a way to burn calories. Roughly similar to the way the body burns calories in the digestive process. In each 500 ml of cold water that you swallow, will burn approximately 24 calories.
home
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