Simple Nutrition For Health & Weight Management

Wednesday, September 16, 2009

Weight control - a simple, but difficult!
Let's face it - most people are so confused as food for health, fitness and weight. If I had a pound or a dollar for every person who asked me what they were eating, what foods should not be there or what to help them lose weight food, I would be a very rich man to reality.

That is why many people are worried about choosing the right food, planning their meals, the organization of their training gym, etc., that they do not do what they need to do, ie, always work in the gym, hard, and is a little less! This phenomenon is often called "paralysis by analysis." Weight management is easy. Okay, need a healthy dose if willpower, some common sense, little use and a lot of self-discipline, but the science of weight loss is simple.

Read More >>>

Weight control, how your bank account ...
If I spend less than I deserve, I have to increase its balance sheet - or to speak on a diet, I will gain weight () and, in particular, adipose tissue or fat. If I spend more than I deserved, my balance will decrease - that is equivalent to losing weight. Spending too much, and the bank manager will be in my case. Lose weight quickly, and my body will rebel and stop me wasting away to nothing.

Thus, the analogy, there are hundreds of credit cards, loans, type of overdraft, HP plans, etc., that we are going to be excessive, as there are hundreds of diets, exercise plans and supplements that help me lose weight. You must stay with the plan and give him to work on time. Use this that the slots as smoothly as possible to your lifestyle and sustainable, manageable, practical and healthy. No matter how good food if you do not adhere to it, it will not work! Just as with the bank, if the repayment schedule prohibitive, restricted or just uncomfortable, you can not make payments, no matter how attractive the interest rate was! Remember that people who promote the diet as South Beach, cabbage soup, Weight Watchers, Atkins, etc. try to sell you something, so obviously they will tell you that their plan is the best, and that it is easy to follow will give you the desired results quickly and painlessly, etc. etc. But rarely true promise. Be honest - even if the cabbage soup diet is practically guaranteed to lose the pounds you want in your mind for some great food tasting green, tasteless porridge swap cause flatulence?!



Decisions, decisions ...
Ironically, the most successful companies in the food company is successful ever! According to a recent poll showed that 95% of the diet has its own elected FAIL weight loss plan because of the unpleasant or restrictive rules stick. And if our Dieter is a "machine", they just go straight back to the other and then try the following popular diets on the market! There is so much information and misinformation food around, most people scurrying to the nutritional approach to another in search of a magic diet that gives them the results that they will seek. Let's face it - most of us want to rely on yesterday! No body wants to lose a pound a miserable week. Unfortunately, however, successful weight loss are not sexy, fast, or dramatic. It is a slow, delicate process that takes time. Few diet has always get in the fight against this fact and are often disappointed when they lose 20 pounds in a month because they were promised some celebrity diet plan or not approved by nutritionists.

Many nutritionists impractical, uncomfortable and restrictive in the extreme and can be stored for a short time. Worse yet, if our client is a diet is, their former regimes, which are often used to weight they lost - and some extra weight for good measure and in the end not only that they are consistent with those that they themselves did, but Actually always reach too far from the ideal weight.

There are many physiological reasons this is happening - too complicated to learn, so here, but basically let himself before "starvation response" that is triggered when the energy is a calorific value () is reduced by taking too much.

Starvation Response
Our body knows that the fat that we live in times of famine, it is important, when calories are too low, reduce, body, and try, do you think it is a valuable resource as long as possible. Your body does not know you voluntarily eat enough. It makes the assumption that there is enough food to make for your survival, and in accordance with certain physiological changes. Think about it - that long, if on a desert island with no food ... The man with the shortest life grounded body or person with a lot? Mr. Lean, and received a Six Pack "is not so good, looking for a few weeks, little or nothing to eat, but obesity is a friend of ours for a much longer time in order. Nature so cruel!

Basically, famine response leads to an increase in the loss of muscle tissue, fat storage capacity is reduced metabolic rate (daily energy), increased hunger, and ultimately diet failure ... All this will prolong your life, when food is not enough, but in terms associated with obesity, not quite what we are looking for, I think you'll agree.

So how we can avoid startup starvation response? Simply put, we must hasten slowly. Aim for a slight reduction in calories, a slight increase in activity. The body needs to be virtually abandoned stocks of fat - you do it quickly leads to hunger, and we will get that living without a doubt a step forward and start a revival of the mass of fat profits ... so-called Yo Yo diet. In addition, to avoid the loss of muscle, we are forced to work in strength training. If your muscles are regularly called into question, these muscles keeps your body easier to hold, even if it is a calorie deficit - a case of "use it or lose it. CV exercise actually promotes muscle breakdown (catabolism) with strength training promotes muscle (anabolism).

Therefore, we will try to keep food and easy to use. This plan (note - not diet, because this approach can be used in a very long time) is as easy as it gets ... No complicated recipes to follow, do not buy supplements, do not consume strange Food - a simple diet that will help you achieve and maintain your target weight.

Alternative - Common Sense Power
I can sum this approach is set - 95% of all food should be a lean protein plus or fruits and vegetables, drink only water, green tea or fruit juice, you have me. That's all. Hardly earth-shattering or difficult, but very effective. No counting calories or weighing or measuring food ... Just make sure that only one meal containing protein and fruit or vegetables.

What's Hot!
Protein products ...
Eggs, no "real" meat (raw) fish in order), but some people prefer natural dairy products like yogurt, cheese, nuts, beans, beans, soy and whey protein powder (minimum amount for men, women, moderate amounts .

Vegetables ...
Any and all white, except for potatoes, and even they agree, sometimes especially after exercise.

Fruit ...
Each fruit in its natural state in order, and citrus fruits are preferred so careful with the bananas calories a bit tense. Domestic fruit juice is OK, but avoid the majority of purchases in the store "from concentrate" juices, as a rule they are prepared so they are missing many of its essential vitamins and minerals, but really just sugary carbonated drinks, and not at all healthy. Dried fruit has some advantages, but beware of over-eating dried fruit because they occupy less space in the stomach and easy to consume in large quantities.

Fat ...
Confirm that all dishes contain a significant amount of healthy fats. Most are from the protein part of food, as well as olive oil, sunflower oil, fish oil, nut oils and oils (butter, not margarine, dairy products, etc.) all we can to avoid trans fats like the plague, that they are!

That does not exist!
Food products, wheat and other grains should be limited to avoid bread and pasta. Pasta and rice also did not fit. In many people, the grain causes intestinal discomfort and flatulence minimizes consumption may be beneficial. Sugar, as a rule, wheat, sugar and salt Laden junk they are also from the menu. This is the starting point for many of you, but once you get used to it, this is a very healthy way to eat and help your body composition goals with relative ease and without the hunger response. If you need to consume grains, choose whole grains, preferably organic, and to investigate what they should be better prepared for optimal digestion and absorption. It may also include a night of soaking and repeated washing, for example.

Basically, if they do not live in the land, swim in the ocean or in the country grows, you should not eat it! Avoid all processed foods and try, where possible, only to consume foods in their natural state. If the food is "made man:" This is probably not very good for you. If the package is probably the best choice you can make, and if everything is a list of ingredients will not leave you really should not be in your body!

You are what you eat ... Experience is junk = junk!
Ingredients that should set alarm bells ringing for us, and should be avoided include no hydrogenated or partially hydrogenated, artificial sweeteners, emulsifiers, acidity regulators, nitrates, gelling agents, colorants, preservatives, or anything else, it sounds rather belongs to chemistry set than in the stomach!

Ideally, / more vegetables than fruit must be eaten at every meal ... we need a wide range of food to the whole range of vitamins and minerals needed to support health. Very good approach is to adopt traffic light system for the selection of vegetables or fruits. Simply select the products in different colors at each meal, such as red tomato, yellow pepper and green salad. Consumed by mixing the color products, we usually always a good variety of nutrients. If possible, try to buy organic versions of all these products. Organic food is produced without the use of pesticides, insecticides, fertilizers, hormones, antibiotics and other potentially harmful chemicals. In general, they are a bit expensive, but often much more taste "real". If it is not possible to buy, bio, make sure that all food (), including meat thoroughly washed to remove any surface traces of chemicals.

With regard to the size of the food portion of Go - Do not be too anal about weighing and measuring, with the exception of nuts and fats that are very calorie dense and should be avoided in large quantities and at relatively moderate. When planning meals, start with the protein - the average chicken breast or steak, for example, that a lot of vegetables and add some healthy fats to complete the meal. Adjust the size of, such as hunger, energy and balance dictate.

Cooking is the fact that we should consider. As we prepare our food can be positive or potentially harmful to our health. The preferred methods of preparation, the following ...

• fumes - especially vegetables and fish
• barbecue - meat and fish (Non-Stick, as George Foreman grills are an excellent tool for the health and waistline conscious!)
• Movement Fry - for most products. Cut food into small pieces of fried quickly and without loss of nutrients
• Kitchen - for vegetables, but be careful not to cook
• roasting - for vegetables and meat
• Slow cooking (pottery)

Microwaving is very convenient, but the effect of microwaves on food and health is still relatively unknown. Some signs that the microwave can actually change the chemical structure of our food in a manner that makes them harmful to health. In a recent study, watering plants with water-cooled microwave oven. Plants do not sprout, and soon died. Even if not, it suggests that the microwave can be harmful, but where the practical application of traditional methods of cooking.

If possible, and tasty, try to eat fruits and vegetables in a raw state, so that the preservation of vitamins and minerals that may be lost during cooking. On the preparation of fruits and vegetables, should definitely be too high or prolonged exposure to heat can be avoided, the fragile micro-nutrients and reduce their useful properties ...

Spice It Up!
Although it looks like dishes that do not meet the above criteria terribly bored. It is about using your imagination and come with interesting combinations of possible products. Do not forget any ingredients - healthy sauces and salad can be done in a very short time, and add a new dimension to the taste of otherwise boring meal. Why not consider the following lines to your shopping list ... You can own sauces, Salsas and bandages to every meal with the allowed products.

• Balsamic Vinegar
• Olive Oil (Extra Virgin, cold pressed only!)
• unsalted butter (OK in small amounts)
• Sea salt
• Black pepper
• Peppers
• Chili or curry powder
• Various herbs and spices

So we are going. I can not promise that you will lose a dress size by the end of the week, not even a stone lighter, I swear to you this time next month. What I can assure you - eating food products mentioned above, and avoid people made "Frankenfoods" will give you the desired shape and health, without your life is so complex, we do not know if you are coming or going. What is most interesting? This super diet will cost you a penny! No books to buy, no supplements to buy in. This chart is not a simple matter of filling the consumption of natural products is in front of us processed foods became the norm.

Exception to this rule - food after training
Who is serious exercise regularly participate may determine that compliance with the directives on parental leave, they may feel a bit weak or tired - especially after exercise. After the body's own stored carbohydrates (in the form of glycogen) level have been exhausted to a more or less. There should be a similar attack to our stores of glycogen must be replenished. It is important to try to do it as quickly as possible to promote muscle (tissue growth and repair) and to minimize degradation to cope with (tissue) to. To achieve this goal, during the period of the post, we can veer from the guidelines, but also includes foods that are usually not normally acceptable.

Our post exercise nutrition is improved, low fiber carbohydrates such as rice, pasta, bread, cereals, grains, potatoes, etc., and is currently used in the restoration of glycogen and is very unlikely that in the final Finally, as stored fat. Post exercise, the main task is to restore body glycogen is consumed as a result, the majority of carbohydrates in this window of opportunity to strengthen this vital supply of stored carbohydrates, which will be used. Make sure to include food and protein after exercise muscle anabolism Kick start and we have a big launch of our recovery after physical exertion, as a result should be better prepared for our next recovery.

Good examples of training, after a meal, include:
• Peanut butter sandwich
• Baked potato and tuna with olive oil and salad
• noodles with chicken in tomato sauce
• Pork with rice and vegetables, fried
• Cottage cheese with whole grain bread
• 2 bananas and a handful of unsalted nuts
• Soft Fruit and yogurt blended into the "cocktail"
• whey protein powder is mixed with yogurt and fruit.

There are many ways to choose from, so just choose a few different, and turn them from day to day, to provide different nutrients for human consumption.

Against this product as a reward for training hard and sure, there is little to lift your weight management efforts on their hinges - then you turn a simple but effective nutrition plan for the remainder of the food.