Careful, One Select Seating Can Increase Weight

If you want to streamline the body, what should you do? Effective solution of course a balanced diet and exercise. However, two things were not enough. What article?

One of the lifestyle in this modern civilization is enjoying a dish of food in the restaurant with friends, family, colleagues, or clients. As a result, can not be denied that some of your productive time too many impassable in places to eat.

Apparently, such a thing could have a negative impact for those who were undergoing diet programs. Therefore, in addition to the quality of the food in the restaurant was generally high in calories and fat, choice of location sitting can cause weight gain continues to increase.

An interesting theory expressed by Brian Wansink, Ph.D., Economist and Food Behavioural Psychologist, the selection of tables and seating in the restaurant influence the diet and your calorie intake.

According to Wansink, seat height and near the window of the restaurant is the best choice for you who are dieting.

"One of the things we found is that they are sitting in a high chair in the restaurant usually will order more healthy foods and low in calories. Therefore, while sitting in a high chair, indirectly be more upright posture, it makes you become more aware of the orders menu and diet programs being undertaken, "he explained.

Wansink, who also wrote a book titled Slim by Design: Mindless Eating Solutions for Everyday Life, explained that this theory is supported by statistical data is accurate. "If you sit in the seat like a sofa where the back is more relaxed, then 80 percent of your potential reserve of fat-laden desserts, and the possibility to order a healthy salad is very small," he concluded.

New breakthrough for Diet Success

As with exercise to establish robust and muscular body, diet also requires diligence and patience in doing so. However, most people do not wait in a diet program.

There are two possibilities about the cause of your failure. First, you are doing a diet that is wrong with making food as your enemy. Second, an inhibitor of the failure of your diet is yourself. If indeed the reason for the possibility of a second, then it will be difficult to overcome. Because, success factors in the diet is the discipline of self. However, if the first possibility that cause you to fail, then it can still be improved.

Expand information about good diet method and not torture. Diet will be more successful if you do so voluntarily. By doing so, you also will quickly feel the benefits. Here are 10 tips that you need to pay attention to diet.

1. Exit Calories Calories Should More than Logged

Obviously, if you do a diet program goal is to lose weight, the calories in must be less than the amount of calories you burn. This is an absolute law in doing the diet.

2. Accelerate Your Metabolism

In previous articles have been widely discussed, how to speed up metabolism. That is why, this time need not be discussed at length. However, one is certain that with simple habits can also speed up your metabolism. As with drinking a glass of water when you wake up from sleep at night. That way, your body can more quickly work to burn a lot of calories.

3. Learning Honest

Patience is a business that is most needed in the diet program. In order to know exactly the calories you put into your body, then you are required to measure it. Note, a day ideally someone needs calories for a 2000 calorie / day. So, if the calories you consume above the threshold, then you need to stop. Honesty and discipline are the keys to success that will bring you a slender body and proportionate.

4. Pick a Good Fat Sources

You should not assume all fats are bad. If you think like that, then you need to add your insights in terms of nutrition. Thus, the fat can be divided into two, namely the sources of good fats and bad fats source. Sources of good fats actually beneficial for you to meet the intake-nutrition in your body. Good fat will not make you fatter, but actually make your body healthy and fit. Sources of good fats found in foods such as olive oil, and fish oil rich in omega three.

5. Eat More Often the Little Portion

Most diet method is the trend now is a diet with hunger. That is why such diets included in the diet torture. Actually, a good diet is a diet that keeps us satisfied. For that reason, a good diet encourages you to eat more often, but with regard to nutrition and portion.

Humans eat not only to satisfy his hunger, but also to gain energy. Because energy is also needed by the body to make the process of metabolism to the maximum.

6. Do Anti Doing Weightlifting

When doing a diet, most people are just too focused on holding hunger. In fact, every day you can not wait to weigh to measure the progress of the diet that you do. It makes you forget how important it is to build muscle. It's useless if if you have a proportional body, but no piece of muscle was visible on your body. It would seem odd. That is why, you are obliged to do weight training for muscle mass to form a beautiful and amazing.

7. Avoid Alcohol

Most scientists revealed, by consuming large amounts of alcohol are not only at risk of obesity, but also tend to suffer from a decrease in testosterone levels up to seven to ten percent. Therefore, if you are determined to live a healthy lifestyle, avoid illicit goods.

8. Increase Cardio Exercise

In addition to maintaining a healthy diet, exercise is also highly recommended in order to obtain a proportionate body weight. Basically, cardio is suitable for those who intend to lose weight. In order to maintain consistency of practice, vary your cardio workout. Do not just do cardio exercises to be in the gym, but occasionally do outdoors such as swimming, cycling, and many other types of cardio training.

9. Create Schedule Menu Foods

In order to stay focused on the main goal, it helps you make the schedule in the daily diet. This is to suppress your desire to eat unhealthy foods. In this way, then you will quickly get your ideal body.

10. More Soybean Consumption

Not a secret that soy contains a lot of protein. That is why you need to consume to increase intake of nutrients in your body. Not only that, in addition to the basic ingredients of muscle formation, protein contained in soy is also beneficial for the health of your body.

Hopefully, with attention to the tips above, can make your diet program successfully. 

10 Type Diet That Never Succeed

Decided to reduce the weight will affect psychologically, emotionally and physically on ourselves. Many ways to diet properly. The bad news, many diet programs that are not good for the body and health so that this type of diet has never succeeded in losing weight. What are the 10 types of diets that never work? Let's consider the following description.

1. Diet drinking water. Throughout the day the body requires energy to adjust the water temperature to body temperature. So if water diet useless because it is missing a lot of the body's energy to heat the incoming water.
   
2. Diet milk chocolate. Calcium acts as a trigger vitamin D metabolism and help to burn fat. And there is no evidence that vitamin D or calcium can lose weight.
   
3. Low-carbohydrate diets. The body uses carbohydrates to produce glucose and insulin form. In theory, insulin prevents the breakdown of fat in the body by allowing the sugar used for energy. A decrease in insulin levels will store more fat for energy supplies. This is one of the 10 types of diets that never managed to do.
   
4. The paleo diet. Diet which refers to the human diet ancient times. Assume that ancient man did not experience the terrible disease because of lack of nutrition.
   
5. Diet chew. A diet that ensures we chew slowly and thoroughly, chew 80 times each time the food goes.
   
6. The baby food diet. The idea is to change the type of food grown with baby food and just eat regular food once a day.
   
7. Diet 17 days. Diet for three times the 17 day diet by regulating carbohydrate intake to maintain body metabolism changes.
   
8. The cabbage soup diet. A diet that includes cabbage as the main ingredient in the daily diet.

9. Diet HCG. In theory, this diet is to create conditions like being pregnant is experiencing nausea and vomiting in the morning for 40 days. Performed by injecting HCG, a hormone found in pregnant women.

10. The last of the 10 types of diets that never worked out is the raw food diet. Many consider this type of diet is not safe because they are choosing a diet is likely to be anemic.

Low Glycemic Diet

Perhaps among you familiar with the term glycemic index because it is often used as a tool to go on a diet. Low glycemic diet is very good for health because it can prevent some diseases, such as diabetes mellitus, heart attack, cancer, preventing obesity, and others.

For diabetics, the selection of food is often to consider the glycemic index or usually called with a low glycemic diet. The glycemic index is itself a list of the increase in blood sugar that occurs as a result of consuming carbohydrates according to its kind. It must be known that each type of food has a different glycemic index, it depends on the method of cooking, food processing, different types of carbohydrate, the amount of fiber, and other factors. Then, is there any purpose and benefits of the diet program?

Basically, the goal of a low glycemic diet is to stabilize blood sugar. So what needs to be considered in the diet? One is with you know the size of the glycemic index can be a benchmark for your diet program, for example: The glycemic index above 70, including high levels, between 56 to 69 including moderate levels, and 55 down, including low levels.

The benefits of a low glycemic diet for people with diabetes is to prevent the risk of developing diabetes type 2. While the benefits of a low glycemic diet can prevent cancer because the cancer cells get food from sugar. As with the benefits of glycemic diet to prevent obesity which include: creating a sensation of fullness bigger and last longer, so it is very suitable diet for obese children lose weight.

Some foods that have a low glycemic index are:

     - Does not contain carbohydrates, such as meat, cheese, etc.
     - A little starch and sugar
     - Fiber foods, such as fruits and vegetables
     - Nuts
     - Grains
     - And others

Low glycemic diet has many benefits for health and prevent chronic disease, but it also can reduce and maintain weight. Well, in order to successfully undergo a low glycemic diet, then you should run it continuously because if you run it in a certain time span, then you also will benefit only temporarily.

Diet Prevent Increase Blood Sugar Levels

One of today's diseases often cause concern is diabetes caused by high blood sugar. High blood sugar levels are often caused by a number of unhealthy food consumed. In addition, the lack of keep in shape with regular exercise becomes one of the causes of high blood sugar. If your blood sugar is high already you should immediately go on a diet of blood sugar in anticipation of a variety of diseases that could arise because of the high sugar, such as diabetes.

Diabetes is usually triggered by the work does not normally structures in the pancreas. This leads to excessive insulin that is produced sugar levels were elevated. If this happens to excess will result in urine containing sugars. Diabetes can occur at a young age and adults. If a young age usually appear in patients require insulin injections. Meanwhile, if it appears in adulthood do not need it.

One diet that is recommended for people with high blood sugar is the Pritikin diet. With this diet, high blood sugar can be lowered within three weeks. The trick is to only eat foods that are low fat or no fat. For those of you who want to apply this diet you should eat lots of vegetables and fruits. We recommend that you consume directly or chewed because it is healthier than if you eat the way juiced. You can still eat in a way juiced but just every day just one cup. You can still eat fish in small quantities. For a source of protein, you should eat nuts.

Some foods may also help blood sugar diet, including karela or bitter gourd or bitter melon. High blood pressure can be lowered by this bitter vegetable. We recommend that you also replace rice with wheat containing essential vitamins and fiber. Carbohydrates contained in wheat is very complex so it can be absorbed by the blood. By regulating the intake of food into the body, high blood sugar can be lowered. Do not forget to regularly exercise at least three times a week. Regular exercise can reduce insulin contained in the blood.

Diet for Hypertension

Diet for hypertension or also called the DASH diet can help lower blood pressure and cholesterol levels, and good for your heart. DASH stands for Dietary Approaches to Stop Hypertension, or high blood pressure diet. Even if you do not have high blood pressure, DASH diet is also a good thing to do. This diet can help you lose weight because this diet includes eating healthy settings. This diet focuses more consumption of vegetables, fruits and low fat dairy products and reduce fat, cholesterol, and sweets.

1. reduce Salt

Too much salt causes fluid to accumulate in your body. This fluid buildup will cause extra strain on your heart. In DASH, you will lower the sodium to 2,300 or 1,500 mg each day, depending on, age, race, and medical condition. Here are some ways to reduce:
Choose low-sodium foods and condiments or does not contain sodium
Note foods dried, smoked, or fermented. Limit processed foods because processed foods contain high sodium

2. Consumption of Grains

Eating whole grains such as whole wheat bread, brown rice, whole grain cereals, oatmeal, whole wheat pasta, and popcorn is a good way to get fiber. Fiber helps lower your cholesterol and also make you feel full longer. For a 2,000 calorie per day diet: Eat six to eight servings a day. A serving is a slice of bread, 1 ounce of dry cereal, or ½ cup cooked whole wheat pasta, rice, or oatmeal.

3. Fill Plate with Vegetables

Vegetables provide fiber, vitamins, and minerals. They do not have a lot of calories or fat-recipes are good for blood pressure control. Have four to five servings of vegetables a day. That is 1/2 cup cooked or raw vegetables, 1 cup of raw leafy vegetables, or 1/2 cup vegetable juice for each portion. Doubts about vegetables? Start by adding a salad at lunch and dinner.

4. Do not Forget Fruit

Fruit offers a lot of fiber and vitamins are good for your heart. Many also have potassium and magnesium, which lowers blood pressure. Consumption of four to five servings of fruit every day. A serving is an apple or orange, or 1/2 cup frozen fruit, fresh, canned or. One half cup of fruit juice or 1/4 cup dried fruit is also regarded as a portion. Try adding a banana or fruit to your breakfast cereal or fruit for dessert.

5. Yoghurt consumption
Low-fat dairy foods are a good source of calcium and protein, which can help maintain healthy blood pressure. Try to get two to three servings of milk every day. Choose skim milk, low-fat butter, and cheese low fat or no fat and yogurt. One serving equals 1 cup of yogurt or milk, or 1 1/2 ounces of cheese the size of three dice.

6. Consumption Less Meat or Fish
   
You can still eat meat. Just make sure it's in small portions. Meat is a good source of protein and magnesium. Skinless chicken and fish is also included on the menu. Limit your portion to six times or less every day. A serving is 1 ounce of cooked meat, fish, or poultry, or one egg. Do not consume more than 3 ounces of meat. Limit egg yolks is more than four times a week.
   
7. Add Nuts
   
Nuts, and seeds are rich in magnesium, protein, and fiber. Walnut full of omega-3 fatty acids, which can help lower the risk of heart disease. Enjoy five servings of these foods each week. Same with 1/3 cup of beans, 2 tablespoons of seeds, or 1/2 cup cooked dry beans or peas in each serving. Grab a handful of nuts as a snack. Or add nuts to salads or soups.
   
8. Reduce Fats and Oils
   
Eating too much fat can lead to high cholesterol and heart disease. With DASH, you will limit the fat and oil two to three servings a day. A serving is 1 teaspoon of margarine or vegetable oil, 1 tablespoon mayonnaise, or 2 tablespoons of low-fat salad dressing. When cooking, use vegetable oils such as olive or canola oil instead of butter.
   
9. Limit Food Sweet
   
You do not have to skip all sweet foods but you should try to limit five or fewer servings a week. Suppose 1 tablespoon of sugar or butter, 1 cup lemonade, or 1/2 cup of sorbet at a time. Choose low-fat sweets, such as gelatin, candy, or maple syrup. Instead of high-fat dessert try the fresh fruit of the low-fat ice cream.
   
10. Meet the Needs of Potassium
   
Potassium is an important part of the DASH diet. Getting enough of this mineral can help lower your blood pressure. It's best to get potassium from foods, not supplements. Meet the needs of potassium 4,700 milligrams (mg) every day. Try foods rich in potassium:
     Potatoes: 926 mg
     Sweet potato: 540 mg
     Bananas: 420 mg
     Avocado (1/2): 345 mg
     Boiled spinach (1/2 cup): 290 mg

Diet for hypertension is not hard to follow, but you'll have to make some changes. Start by writing a food diary for a few days and then begin to make changes. This diet will provide about 2,000 calories each day. This can vary depending on several of your body and how active you are. Consult with your physician for advice. 

 

The Truth About Healthy Fats

New research has broken the theory of truth about bad fats and bad fats. This theory says that saturated fat is bad fat and should not be consumed. But recent studies show that saturated fats in moderation is not so at risk to heart. Instead replace saturated fat with the wrong foods such as refined carbohydrates in white bread, white rice, cakes, sweets, and desserts actually increase the danger to your heart.

Here are five ways to customize fats and oils become part of a healthy diet for your heart.

Do not Obsessed Avoid Saturated Fat

Health experts tell us to eat less saturated fat when they discovered that it caused an increase in LDL cholesterol and high LDL cholesterol associated with heart disease.

Focus on saturated fat alone may have been misguided. There are many other factors that affect the risk of heart disease. When you look at all the factors together, saturated fat is not as bad as he had expected. Based on the evidence that saturated fat has very little impact on the risk of cardiovascular disease.

Unfortunately, for many people avoid saturated fats replace saturated fat with fat-free products are high in refined carbohydrates. The transfer is actually ends increases the risk for heart problems.

So can you eat a lot of butter and cheese as you want? No, saturated fat consumption should not be more than 7% of your calories, mainly found in fatty meats and dairy foods.

Choose Healthy Oil for Heart

Most experts still agree that a good thing when replacing some saturated fats with unsaturated fats. For example, olive oil and canola oil is a better option than butter.

But there is much debate about the kind of healthy oils. Vegetable oils are usually composed of two types: polyunsaturated fats and monounsaturated. Olive oil is mostly monounsaturated fat. Corn and soybean oils mostly included in the class of polyunsaturated oils. Canola oil is not like other vegetable oils because it has omega-3 fatty acids, like those found in fish oil.

For now, it is best to use vegetable oil. Olive oil, rich in flavor, very good for salad dressings, for pasta and bread. Peanut oil and sesame oil also has a rich flavor. But all three lose flavor and aroma oils at high temperatures. Canola and sunflower oil a little better for cooking because it has very little taste of its own, thus affecting the flavor of other ingredients.

Consumption of Omega-3 Fatty Many

There is no debate about the need to get enough omega-3. Omega-3 fatty acids found primarily in fish oil, omega-3 prevent abnormal heart rhythms. Omega-3 helps keep blood vessels flexible, lowering your risk for heart attack or stroke.

Consumption of at least two servings of fatty fish such as salmon, sardines, trout lake, or albacore tuna a week. If you do not eat fish, walnuts, flaxseed, and canola oil omega-3s offer, although abortion is not too much. Supplements are another option, after consultation with your doctor.

Be careful with the Trans Fat

Trans fats are solid fats that are made in the kitchen industry by changing the molecular structure of vegetable oil with a very high temperature. Trans fats increase bad cholesterol and lowers good cholesterol. Trans fats also increase inflammation, which is associated with heart disease, stroke, diabetes, and other chronic diseases. Which resulted in much worse for the heart and arteries than saturated fats.

Increased 2% of calories from trans fat increases your chances of developing coronary heart disease by 23%. However, trans fats lurking in some processed foods. It's wise to read labels and avoid foods that contain hydrogenated oils.

Put Fat in the Diet

A healthy diet is not just a means to cut the fat. Fat is an important part of a healthy diet, especially saturated fat. Mediterranean diet gets 30% or more of the calories from fat. This diet is widely regarded as one of the world's healthiest diet. Most of the fat in the Mediterranean diet comes from olive and other vegetable oils, as well as from fish.

A good diet is not about the percentage of fatty acids but on an overall healthy diet. Consumption of fruits, vegetables, grains, fish, lean meats and poultry, and healthy fats for a balanced diet.