1 Comply with four meals Why should we eat four times a day? (Breakfast - lunch - snack - dinner and possibly make mid-morning snacks and afternoon). Many people believe that to 'hold the line' or losing weight is best left to eat in some of the times of day or around the dinner or breakfast, the truth is that with skipping some of the meals, it fails expected results. It is very common to skip or avoid any foods to eat over the next, and that surplus and our body stores it as fat is deposited. That is, our body, if every day some time note that a lack of energy, Save, spend less and stores the excess, and these results are seen around the abdomen in abdominal fat. Therefore, when you need to lose weight is much better to decrease the amount of food they eat that skipping a meal. If we distribute the energy throughout the day with four meals your metabolism is stable and will not exist to store excess Kcal.
2 Eat variety of foods. consumption of different foods ensures accurate incorporation of vitamins and minerals. For further reference, see the food pyramid.
3 Try to maintain ideal weight. The person should determine the proportion of fat in your body to find your ideal weight. In the case of athletes is advisable not to exceed 15% of fat weight. Therefore always recommended that you visit your doctor or nutritionist.
4 Avoid excess saturated fat. hypercholesterolemia (high rate of blood cholesterol) is acquired, in most cases at an early age. To avoid it is recommended: - Choose lean meats - Eating fish and birds - Moderate consumption of eggs and organ meats (liver, kidneys, brains, etc..) - Cooking on the grill, grilled, baked or boiled foods instead of frying - It can be consumed vegetable oils (olive, corn, sunflower) - Limit consumption of butter or margarine. - Eat low-fat dairy - Try eating a daily serving of fish, even canned. - Eat as much as possible every day, oat bran ..
5 Eat enough dietary fiber. Choose foods that are sources of fiber-rich vegetables and complex carbohydrates - Bread - Vegetables - Salads - Grains and Legumes - Fruits
6 Avoid excess sugar. Avoid not mean delete, but the main contribution of carbohydrates is recommended is based on: Fruit Grain Rice Bread Crackers Pasta and farinaceous
7 If you have a habit of drinking. Remember that it is wrong to drink daily, more than three drinks of alcohol.
8 Avoid excess salt. Only after making a physical effort is justified eating salty foods.
9 Do not exceed 20% protein. In relation to total daily calories. In turn, the animal protein should not exceed one third of the total daily protein.
10 Physical activity according to their physical, age and preferences. Depending on your age, tastes, physical condition, his work, availability schedules, search and hold some type of physical activity.
11 Consider the daily requirement of vitamins and minerals. not exceed, or delete categories of food. Respects the requirements of vitamins and minerals your body has.
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