Saturday, January 12, 2013

A healthy diet with low calories

Water and fiber from vegetables and fruits will give you just enough meal 

In order to prevent hunger during stuffing various body fat and high calorie products, we must consciously be prepared quick meals that will incorporate low-calorie substitutes. Foods that can satisfy your appetite, and contain a lot of calories as fruits and vegetables. Combining fruits and vegetables with whole grains and lean meats, hazelnuts, walnuts and beans makes a well-balanced diet and proper health.

Fruits and vegetables contain a variety of essential substances, such as vitamins and minerals, and various other substances necessary for healthy living. To lose weight, we must eat fewer calories than your body needs during normal daily lifestyle. That fact does not immediately taking less food, but to create a meal to satisfy hunger pangs quantify, but are calorie poor.

Water and fiber from vegetables and fruits will give you just enough meal although such tranche will ultimately be less caloric. Vegetables, fruits and whole grains should form the largest part of the meal. If not, they should be combined in the manner proposed, which reduces the caloric value of meals eaten, while the volume stays the same!

The smart way to lose weight or maintain your ideal weight, the key to success lies in the substitutes for high-fat foods with the same amount of food! In a healthy diet plan, just to prevent the appearance of a fierce hunger, we must incorporate at least two small meals (snacks), and if you choose a fruit or vegetable you will not add more than 100 calories.

Meals of 100 calories or less:

- Medium banana (90-105 cals)
- 2.5 oz cups of green peas cooked by steaming (44 cal)
- 1 liter of blueberries (83 cals)
- 1 l grapes (100 calories)
- 1 liter of carrot (45 calories), broccoli (30 calories)

Most fruit and vegetables is the healthiest to eat raw or prepared in a low fat way (cooking, steam, etc.). Because food preparation methods (roasting, baking) can also burden the body with extra calories. Canned or frozen fruits and vegetables can be used as a substitute when fresh is not available, but at the same time care should be taken if such a product is added sugar, syrup, cream or other additives that increase the calorific value of the base.

Between whole fruits and fruit juices always choose whole fruit because it contains extra fiber, which improves digestion and increase the feeling of satiety. 2 oz of orange juice has 85 calories, while a medium-sized orange complete with only 65 calories. Complete, fresh fruit has the same caloric value as the dehydrated, but unlike dried, has a larger volume and a more abundant meal and such. For example. 0.6 oz raisins have the same caloric value as 1 liter of fresh grapes!

As a substitute foods can help and 1 cup of water for about 10 minutes reduces the feeling of hunger.Bananas contain ballast materials that regulate digestion, 100 g banana has only 0.5% fat (about 80x less than a hamburger), currently produces a feeling of fullness and is an ideal food for dieters. The average banana contains 90-105 calories.

Wheat, oats and barley, contain fiber, which helps lower cholesterol. Flax seed has a beneficial effect on digestion and regulates blood sugar. Soy products have a low fat, high protein content. If our food does not have a lot of calories for 1-1.5 hours famine occurs again. But when you combine the low-calorie foods with physical activity, and enough volume of food intake reduce the feeling of hunger, fat reserves in the body are fused and converted into sugar that goes into your blood and reduces the feeling of hunger.

How many calories per day should we?

The need for the amount of calories depends on age, body weight, gender and type of work. Excess calories are deposited as fat and increased consumption and reduced food intake, leading to loss of fat and lean. If we consume as many calories as you enter during the day, weight will not change significantly.

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