Dieting 101

To lose weight effectively, you must eat a healthy and balanced diet. Manie schemes, pills and other tricks are not effective or healthy. During these products, typically produce results in the short term, they have more side effects than benefits.

Here is a simple division.

Carbohydrates must be placed at 60% of your daily diet

Carbohydrates are the body’s most important energy source. You need to consume enough carbohydrates per day to stay healthy. Limit your calories low scheme carbohydrate reduces your energy.

Types of carbohydrates

Such as simple carbohydrates (sugar, glucose and fructose, including in fruit and vegetables, milk lactose and sucrose, cane or beet sugar)

Complex carbohydrates such as (carrots, broccoli, corn, potatoes, bread, cereals, pasta, rice and beans), glucose, fiber and other nutrients.

Fat 30% of your daily diet

Fat adds taste to food, and is an essential element of a healthy diet. The fat is necessary for energy production, transport fat-soluble vitamins, protection of organs, isolation, healthy skin, hair and the supply of linoleic acid [1].

Options for the distribution of fat

1 Triglycerides are the chemical, in most fats in food is present, and in the body. They are also in the blood and plasma, in conjunction with blood cholesterol form of fat.

2 The saturated fat, especially from animal sources:

EXAMPLES

Butter, milk, dairy products and meat.

Coconut and palm oil are also to a large extent saturated fatty acids. Gesättigten raises cholesterol fatty acids [2] levels higher than any part of your diet. Less than 10% of your daily calories should come from sources of saturated fatty acids.

3 fatty acids may be simple or polyunsaturated.

Easy fat. This type of fat may lower LDL cholesterol, HDL, without the benefit’s. This is the preferred form of fat in a diet.

In are examples of olive oil, canola oil, peanut oil and avocado oil.

Multiples are polyunsaturated fatty acids in omega-6 vegetable oils and omega-3 oils from fish.

Examples include sunflower, corn and sesame. Omega-3 oils from fish such as mackerel, halibut, salmon, albacore tuna and whitefish.

Benefits of omega-3 oils decreased high blood pressure, cholesterol, triglycerides and blood clotting.

The problem:

Most people eat almost twice as much fat that the human body is designed to control. 36% to 41% of total daily calories from fat often.

Protein should be 10% of your daily diet

Protein builds and repairs muscles, red blood cells, hair and other tissues. Protein is also necessary for the synthesis of hormones.

Examples of plants, fruits, cereals and vegetables.

Examples of legumes contain: dried beans or tofu with rice or bread.

Meat is a good source of protein, but may be too high cholesterol.

Here are a few pieces of meat less fat

The beef……………. Round Top, the eye of the cycle, some steak, roast hip sirloin little short lion, strip steak thin, light and extra-thin ground beef.

Pork…………… tenderloin, sirloin or cut the roast in the spine chops cut in the middle

Lamb………… Foreshank, roasted leg, leg chop, cut spine

To schedule a regime

STEP 1

Determine the styles of food

Simply take a few days to record what you eat and drink as they specific as possible. Registering your diet gives you an idea of what you eat and when. Monitoring your diet is important for determining the necessary changes.

Visit www.thebrim.com / fitness and use of calorie counters to determine the distribution of calories for most foods. Enter the name of the food in the area and press Enter.

Analyze your sheet of paper and determine how many calories you eat each day. Calories needs differ for each individual. Many people eat too few calories wrongly. The consumption of less than 1200 calories for women and 1800 calories for men very low.

Normally, it is best to eat, about 500-1000 calories per day is less than your total calories burned.

(See Chapter 1: Benedict Equations Harris)

When you determine your estimate calories, you can use the chart below to determine where the distribution of your calories should come.

STEP 2

Plan and make changes to your diet.

If you do not have enough to eat, increase your calorie intake. Women and men should eat at least 1200 and 1800 calories per day. Strict calorie restriction led to an eventual weight gain or lack of energy. If you are restricting calories, you eat more start immediately. If you eat too begin to cut your portion sizes.

Councils control of portions of size

Your portions of halving
You can lose weight and yet enjoy your favorite dishes. Just reducing the size of your portion of the half. Take your dinner and reduced by half. Try to complete your meal with fruit or vegetables on the page. Once you eat, you wait a few minutes, so you can feel fully. They are without doubt remember that we did not feel the need to eat as much.

Do not eat a three dishes in a restaurant
If Restaurants, observing, you eat. Most restaurants serve large portions for the main dish. Eating a starter, main course and the desert is too eat. Many restaurants offer portions of their lunch dishes smaller than its size in the middle of dinner entrees. In most restaurants on the size, you can lunch at dinner entry. Controlling the menu from noon aid control.

Not BIGGIE size of something
Fast-Food portions are usually too big. The migration of additional food meals that you do not need. If you choose to eat fast food (must be rare) to normal size.

Reading labels start

Look carefully on the portion of the size of your diet. Discover how many servings you actually consumed. It will soon know how to measure the size of a portion simply by clicking on the meal.

NO buffets!

It is almost impossible to engage in an “all-you-can-eat” situation. Many people also eat a lot of possible harm to a buffet. This is not good for someone on a diet.