I honestly do not need to count calories, just consider how it works. The most important thing is to eat varied and comprehensive to meet the nutritional needs of the body. Where ground on nutritious calories that do not provide what we eat is at times very hungry or drop in energy, which is often poorly planned in the daily diet, p eg. Biscuits, chocolate, donuts and so on. giving “quick energy”

With a well-planned diet with plenty of vegetables and fruit have what we need and it is also important to eat frequently to maintain the level of blood sugars stable and not fall into slumps. Obviously we also do some kind of physical activity, not just to maintain weight but also to prevent injury and illness and have a strong and healthy body. When you sport the body burns more energy not only to train at the time but 24 hours a day.

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First of all, it is important to be aware of how calories affect us. Only 100 calories a day for a year can dignify 4.5 kilos of weight gained, therefore, little things can make a difference.

To avoid accumulating unnecessary calories can substitute some healthier food options. For example, in the case of the morning, if accustomed to taking a large mocha with 2% milk. It contains around 260 calories if you replace the skimmed milk, then we would save about 100 calories and more so if you do not put whipped cream. On the other hand, we can replace the bread in a serving of fruit, so we cut 115 calories and gain other vitamins.

As the afternoon, we usually drink soda with food, since we forget, as with this add 140 calories. At snack we can replace the habit of vending machine bringing our own snacks from home.

Finally, at night, just to serve reasonable portions and not eat until no more anything goes we are making a difference. We can also reduce salt intake and avoid watching television while eating.

If we begin to take these small changes and we will be making a difference and see the changes soon. It’s worth trying, do not you think?

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Sometimes we can even achieve the opposite effect; this is due to the way our bodies react when we make such changes. If we cut calories too much, the same is put into “survival” and therefore lowers the metabolism, which may eventually adversely affect weight loss.

Furthermore, sharply reducing calories may cause not only lose weight but also muscle mass and not forgetting also known rebound effect? Because of this it is essential that when we continue to propose that a balanced diet and avoid fad diets.

Because of this, reducing calories does not necessarily mean that we will lose weight. It is advisable to consume no less than 1200 kcal per day in the case of women and 1600 kcal in adult males. The numbers should not be less than this, as a low caloric intake can destabilize the body. Considering these points we can take better care of our health.

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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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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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In times of stress and fast food, and now that summer has arrived, plays guard with a balanced diet. Eating well is not sacrificed. Since fruits like oranges and fish such as tuna into chocolate and shrimp. This is a guide to what no one should miss or on your desk or in your stomach to live longer.

Kiwi
Explosion of color, flavor and life. They, the Kiwis are like that. It is a chute of vitamin C (almost double the orange) and antioxidants. The hairy fruit helps the body defend itself against external aggression. It’s a keeper. It is helpful for dieting. This is coupled hiding fiber and folic acid, especially good for women during pregnancy, children growing children and the elderly. And lots of water makes it the fruit of summer.

Nut
Seems timid to retreat into a shell, but everything is front: revolutionizes the heart. A daily serving helps improve the metabolic syndrome, ie, reduce belly fat, cholesterol and balances blood pressure, in addition to glucose levels. Note: you do not have to spend because it has many calories.

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The sweet bread is sure to be one of the stars of the Christmas table, but it is a food with which you have moderation on its high calorie content.

The sweet bread also contains the mass of bread, eggs and milk, butter, butter, nuts, sugar, candied fruits totaling 336 calories in 100 grams approximately.

This bread contains more fat than white bread, precisely because it is made with butter, eggs, whole milk, and contains the fat in nuts.

The sweet bread also adds calories for sugar, contains more simple sugars than regular bread, which comes from sucrose or table sugar and candied fruits.

Because of their nutritional composition and ingredients, fresh bread is more like a cake than a bread, which makes for a very caloric food that you consume in small amounts and an occasional.

However, it is a good food for those who need an extra intake of energy such as children, adolescents, athletes and people who want to gain weight.

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