We all know that eating sugary soft drinks is not a healthy habit, but we also understand that it is not easy to reduce or eliminate their consumption of the diet, as they have a strong addictive because they have simple sugars as well as caffeine and other chemicals.

However, hid many of its adverse effects on the body and know you can add reasons to reduce your intake, therefore, we give you 10 reasons to reduce consumption of soft drinks and health benefit or at least eliminate the risks of taking soft drinks as a daily drink. It should be noted that we base the following reasons in colas, because they are the most consumed

• Increase the risk of osteoporosis because they have phosphoric acid, which prevents proper absorption of calcium.
• Increase the risk of caries due to high content of simple sugars.
• They are addictive.
• You can be the cause of kidney stones due to oxalate content
• Involve a high economic cost that negatively impacts health, as water is healthier and much less impressive in his pocket.
• Chemicals and the high concentration of sugars and acid pH can generate, if consumption is continued, gastritis or other alterations in the digestive tract.
• They have diuretic effect and do not collaborate with adequate hydration.
• Increase the risk of obesity and type 2 diabetes.
• Can cause nervousness and insomnia if consumed in excess due to caffeine.
• We do not provide essential nutrients, only provide empty calories.

Here are 10 good reasons to understand that soft drinks should not be present every day in our diet, let alone be chosen for hydration drink or take regularly, as they can generate much more harmful effects of those who believe and not only due to high sugar content, but their chemical compounds.

Therefore, it is best to book the refreshments for special occasions and every day, choosing natural and healthy options such as the water or fruit juice if you want something sweeter without harmful substances.

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How many times have we heard in the gym to complain to people who say they can not stomach losing much to do? In many cases they do is not enough or not well done. Usually we tend to blame the sport enough food or wrong, when there are much worse habits such as alcohol intake, which is to blame for us not to lose the fat that we do have.

Most often consumed alcohol in their spare time for fun, and that alcohol and fun are usually related. The problem with this habit is their impact, and that alcohol is an endless number of calories to the body that will end up stored as fat. But it does not stop there, but worst of all is that people who care for the entire week on the weekend to put alcohol up thinking that this does not affect only the momentary.

Alcohol is not only a kind of substance full of calories, and is that a drink may have up to three hundred calories by itself. The problem is that alcohol has an effect on the body atrophied or better inhibitor of the function of the body to burn fat by itself. The process followed by alcohol is the next, and it is assimilated and processed through the liver, where acetate is obtained, which accumulates in the body and this would use it as fuel at the expense of glucose to obtain food. Along with this fat reserves were not used to having acetate sufficient to meet our energy requirements. All this does is slowly atrophy the process of burning body fat and thus fat accumulation in strategic areas such as the stomach and all that means for the body and health.

It is important that we bear that in mind, and is inflated to alcohol at weekends is not ideal if you if you want to keep a flat stomach, especially now for the summer. This may be the solution to the stomach that resists and never managed to lose at all. But is that not only this excess alcohol is bad aesthetically, it is not good at maintaining good health, because fat gain what he does is jeopardize our circulatory system, anticipating deterioration and encouraging different diseases. It is therefore advisable to shelve alcohol intake and switching to low calorie drinks or water is healthier than ever.

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• Granada: A fruit full of antioxidants and lowers blood pressure. You can add juice or eaten their seeds in salads or desserts.

• Dried plums: Also very rich in antioxidants. Excellent for dessert, to recharge energy, or to accompany desserts or cereal.

• Pipes, or pumpkin seeds: They have large amounts of Magnesium, which reduces the risk of early death and contributes to the smooth muscle function. They can be eaten like sunflower seeds or include in a homemade granola.

• Canned Sardines: Dr. Bowden calls it “healthy eating canned” because it contains omega 3, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. They can be eaten straight from the can, with bread, in salads or cakes.

• Turmeric: One of the spices that make up the curry, has anti-inflammatory and protects against cancer. It is used to flavor various dishes or meals.

• Canned Pumpkin: Plant fiber and rich in carotenoids, has few calories and is ideal for eating with cinnamon or nutmeg.

The products listed by the doctor are also easily available and cheap. For diversifying our diet and health nurture.

Which of all these are missing in your daily diet?

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The nutritionist and author of “The 150 healthiest foods in the world” produced a short list of those who are easily obtained, but often do not include in our diet.

Eating a varied diet is essential for healthy living, and while this is a tiny portion of the long list of healthy foods from Jonny Bowden, their inclusion may contribute to a more healthy and balanced diet.

The list includes:

* Beets: Their pigments are antioxidants and protect against cancer, is an excellent source of folic acid and is very tasty salad. Its nutrients are better preserved if it is not consumed cooked, so a good alternative can be grated and raw intake.

• Cabbage: It has sulfur compounds which assist in the fight against cancer. It can be eaten with sauce, in salads, sandwiches, sandwiches or other preparations.

• Chard: Its high content of carotenoids protect eye health. It can be prepared fried, in salads, baked snacks, cakes or potatoes.

• Cinnamon: Helps control blood sugar and blood cholesterol. It may be added in coffee sprinkled on desserts or puddings.

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First, we must say that in a weight loss plan, no foods are better or more important than another, so everyone should be included if we want to lose weight safely, without risk of shortages and building patterns that endure over time.

In the case of proteins, it is important to realize that protein foods are not only the meat, dairy and eggs, but that other sources of plant proteins also play an important role in the diet, such as dried fruits, legumes or cereals.

Proteins are the most nutrient satiety cause, since they are the primary macronutrient that is digested in the stomach because it is this body which has the enzymes for degradation. For this reason, keep your digestive system busy and sent signals to the brain are responsible for calming the appetite.

Furthermore, there is still little confirmed theory, which posits that the rise in blood amino acids, a product of protein metabolism, the feeling of hunger.

On the other hand, effective saciógena is higher in protein compared to carbohydrates or fats, which means that the feeling of satiety or lack of appetite lasts longer after eating a meal rich in protein.

All these factors would indicate that the proteins contribute to weight loss, but are not magic nor thinning alone. In addition, consider the quality of protein ingested and the source of the same, since the consumption of meat in abundance can lead to excess fat coupled with blood lipid disorders.

Even abuse proteins can damage kidney function, so it is important that the proteins are present in moderate amounts on a weight loss plan, because this way we obtain its benefits, preserve muscle mass, and we will damage other aspects the body.

In conclusion, protein help you lose weight and their inclusion in the diet is necessary to maintain all body functions in order, so as to calm the appetite more effectively. Of course, we must not forget that it is useless if they consume protein foods are not accompanied by other foods, adequate calories and physical activity, factors necessary for healthy weight loss.

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When we try to lose weight, the main enemy that often occurs is hunger and food craving, therefore, learning what foods may help curb your appetite, is a tool that helps us lose weight.

Satiety is the feeling of fullness after eating, depending on several factors, one food or meal has more influence than others in our body. So do not forget the following factors that can calm the appetite more quickly.

Time in the stomach: depending on the composition of the food, if it takes longer in the stomach, the feeling of satiety that occurs when the body is superior. For example, fat and protein and fiber, remains longer in the stomach.
* Digestibility: the faster a food is digested, the lower the saturation that causes the body and its duration. Therefore, raw foods, more spicy and rich in fiber provide more satiety to be more difficult to digest.
* Volume of food: how much greater the more the volume strain caused in the stomach and the greater the feeling of satiety.
* Glycemic Index: foods with low glycemic index because they keep more satiating levels of blood glucose levels stable for longer.
* Cooking: the method and cooking time influence satiety, because a long boil facilitate subsequent digestion of food, however, cooking in the oven, not break all the food macromolecules and thus, their time spent in the stomach is larger and provides more satiety.
* Consistency: when food is harder, requires more chewing and higher satiety. Also, stay in the stomach also will be higher.
* Food Time: the body takes a minimum of 20 minutes to receive the signal that there is something in our digestive system, so if you eat slowly, we arrive at this time with less food, which favor a lower intake and with it, the weight loss.
* Temperatures: extreme cold and very hot, provide greater satiety in stimulating the digestive system and we receive extra flavor.

In short, the factors are many, but knowing we can use them for our body to feel hungry and can not lose weight without feeling that we are suffering.

Choose fresh, raw foods when possible, high-fiber, high-volume and low in calories, which require chewing and where temperatures are favorable, and eat slowly, for example, is a great way to calm your appetite by eating the same or less than before.

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Many times, especially festive, the food supply is varied and although feel satisfied when we offer a new snack, we can not deny, that is, continue with the food intake which eventually results in a consumption high.

This situation is explained by the term satiety sensoroespecífica, which allows us to perceive satiety before a characteristic taste and odor, but in presenting a new dish, flavor, appearance and smell different, we continue eating for hedonic stimulation, ie, appetite and rather than physiological hunger. Therefore, the variety in a meal makes us eat more.

Although the variety in the diet is important to meet the needs of all nutrients, it should not be on the same meal, because when we are sated with food, continue with another and so on to try a little of everything, which eventually translates into higher intake if we only have a single dish on the table.

Then, based on the term of satiety sensoroespecifica is important that there is a monotony in the diet at every meal but a choice between them. That is, at a dinner, it would be inappropriate to offer 3 or 4 different preparations, but if these dishes can spread throughout the day to contribute to a varied diet without stimulating the appetite and eat more than you really need.

When we attend a local sale of food and there, we can choose according to our tastes of a wide and varied range of preparations, it is likely to eat more than if you only ordered a pasta dish.

Also provide meat, but different sauces, may increase intake because each salsa will have a different stimulus and thus the eat to the full with that particular food, which is specific flavor and aroma.

Trials that support this are many and point out that the intake can increase significantly if the same meal we have a wide variety of flavors, aromas, textures and presentations, therefore, better to concentrate the monotony in a meal and let the range is achieved throughout the week, food monotony and variety weekly, so to influence eating behavior and appetite to eat no more than necessary.

Of course, if we prepare a fair amounts of salad with a variety of colors and ingredients, we can not eat more than necessary, therefore, would be nice if we control the amount and do not indulge in excessive eating portions.

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As with everything, breakfast daily is a habit that we acquire first to continue over time and thus enjoy the benefits of making a good food and started the day well, therefore, to acquire the habit of breakfast, we give you the following tips.

• Memo: lest we forget that we must eat something as soon as we got up, it is appropriate to use a practical reminder such as the cups on the breakfast table, which will leave the night before to fill them in milk or tea to wake up.

• More time: just get up 15 minutes early enough for breakfast before the day of activities, since as we have said many times, we eat a simple bowl of cereal with milk and fruit, fast, easy to prepare and with plenty of nutrients for the day.

• Family Question: To promote the adoption of the habit, it is good to share breakfast with the family and may be useful to plan the other inhabitants of the home’s breakfast every day or, rotate it among members of the family to elaborate . Thus, only one person should get up every day a few minutes before to put together a good breakfast then shared with the rest of the home.

• Extra help: small grants that we can anticipate the night before breakfast promote the development and thus achieve the same. So we prepared to leave the cups on the table, we may charge a thermos of hot water or making coffee the night before, we can list slices of bread for toasting, and buy food in advance so that no one missing ingredient good breakfast when we are about to do.

Without doubt, the breakfast is the main meal of the day, but despite acknowledging its importance, its realization is a matter of daily habit that many still costs to acquire, thus, these tips can help make breakfast and to perform enjoy its benefits so that we can never leave home without eating breakfast or need in the early hours of the day to be really fit to face the day.

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Natural Juices:
Fresh fruit juices are an excellent source of vitamins, minerals and antioxidants. It is also a good way to consume nutrients own fruit, but is not appropriate all day drinking juice in place of natural fruit, as we are losing many of the nutrients remaining in the pulp and more importantly, they have fiber.

Furthermore, the whole fruit has a lower glycemic index than their juice, absorbed more slowly and have less impact on blood glucose.

Cheese:
Cheese is not only the coagulated whey, and according to the period of rest is reached more or less hard product.

The cheeses are a healthy food to be a source of calcium and protein quality are the ideal food to enrich the diet of those who eat no meat, but we must not forget that hard cheeses are high in fat and that weight is increased by having lower water content, so we can be in short supply including up to 50 grams of fat.

Therefore, we should not stop eating cheese in our diet, but portion control, because if it is a healthy food, you can not eat a kilo of cheese a day. On the other hand, my advice is to opt for those cooler or higher water content, such as ricotta, cheese spreads, Tybo, path or other similar varieties of cheese.

Well, so here I give you 3 meals that are healthy but should be used sparingly to achieve a varied diet full, but balanced which delivers all the nutrients they need in adequate amounts.

We must not confuse healthy food that does not contribute calories, which can be consumed in unlimited quantities or eat much more healthier it will be.

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Whenever we hear that a food is healthy we think is the ideal food to consume on a diet, which has no calories or for more slim-we take a ton of it.

However, there are many healthy foods and not all of them are non-caloric or can be consumed in excess. So then it will name 3 foods that are healthy, but can not be eating indefinitely.

Nuts:
Although these foods are not usually consumed by us, I have heard cases that once aware of its benefits do not stop eating about 100 grams of hazelnuts, peanuts or almonds per day.

The nuts are rich in unsaturated fatty acids, ie, essential fats for the body that fill us with health benefits. But the proportion of these fatty acids that our body needs is minimal, therefore, eat only 5 nuts a day is enough.

If we consume daily 100 grams of dried fruit, we fell into an excess which can greatly increase the calories and fat diet with it.

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