Many people should reduce their intake of meat and dairy products. “However, many people think it is almost impossible to give up butter, beef, ham and cheese,” said Samantha Heller, a nutritionist and exercise physiologist.
“Americans are also worried about getting enough protein. However, the Centers for Disease Control and Prevention say that most Americans get enough protein in your diet, or get over,” said Heller.
Many people believe that any excess weight will be composed of fat. In fact, any weight gain is composed of three components, fat, water and muscle. When you gain weight the three components vary according to different factors being the most common diet, activity level, genetics and time. In extreme cases, earn a large percentage of fat if you consume energy that is too much, the activity is low and time is short.
In these cases, perhaps as much as 90% of excess weight is composed of fat. However, a small percentage may also include lean tissue and water. The weight gained water is often due to excessive intake of sodium consumption.
Sodium in the body is mainly found in fluids that surround their body cells, such as blood and lymphatic fluid. When sodium intake exceeds the amount the body can handle it builds up and kidneys have to work far harder to excrete a constant rise in daily sodium intake. The buildup can cause you to retain fluids in the blood and around the cells, which contributes to increased blood pressure and also to excess water weight. (more…)
It may be a bit surprising for many people who care about their health to know that not all calories are equal. Depending on where you get your calories, you may be getting less calories than you think.
Thermogenesis or thermogenic effect referred to food is a term used to refer to the way they increase the heat your body produces to digest, resulting in an increase in metabolism for a short time.
A super basic level, the thermogenic effect is the result of your body expends energy to digest food. Some energy sources are less available than others and therefore require more effort to ensure that the body can use. Importantly, this effect applies only at macronutricional. Do not make any difference if you try to make it more difficult for your body to properly chew food. The rule is still being implemented: Chew to liquefy. If you do, instead of speeding up your metabolism, most likely end up with indigestion and bloating.
The proteins are first in the hierarchy of macronutrients in terms of thermogenic effect is concerned. On average, 27% of the calories you consume proteins are used in the process of digesting. And this is attributed to the fact that proteins have to be converted into amino acids to be used, which is an intensive process at the intracellular level. If you eat 300 calories of pure protein (such as egg whites or something similar), thermogenesis burn 81 calories in digestion, leaving 219 calories to the body to use. (more…)
Are all fats harmful?
The answer is a resounding no. The reason that fats have a bad reputation is because certain fats (saturated) are the leading cause of heart disease. But this does not mean that all fats are bad.
So what are the good fats?
Two types of: Saturated Fat and Unsaturated Fats
There is also a third category of “hybrid”, Trans fats or hydrogenated fats. Found mainly in butters and margarines, these fats are particularly unhealthy.
Saturated fats
Saturated fats come mostly from animal sources (meat, cheese, eggs, dairy). These fats are not essential to health, in fact, consumed in excess can be difficult to break down, causing weight gain, and may cause a reduction in the thickness of the arteries (causing heart problems). (more…)
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.
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.
Hydrogenated fats are the bugbear of those who are attentive to the quality of food. Hydrogenation is a process that tends to make more “solid” and less perishable vegetable fats, but introduced a significant proportion of Tran’s fatty acids in the form. Few know that in most baked goods and savory snacks we buy, under the heading “vegetable oil” is hiding lots of saturated fats, harmful to our health. This type of fat, in fact, raises the level of “bad” cholesterol (LDL) in blood and contributes, along with a too sedentary lifestyle and other factors, which increase the risk of cardiovascular disease. Recent research in the field of nutrition and health are all agree in fatty acids, which can be formed during the hydrogenation process, a significant negative impact on our health, especially in the cardiovascular system. (more…)
Able to select foods based on the type of fatty acids they contain and discover the hidden fat in them, we will avoid a myriad of diseases.
A simple classification of fats will help the work of knowing what to avoid and which consume the benefit of our health.
The fats we consume regularly can be visible or hidden in food. The visible would be the easiest to avoid, as we are aware of their intake.
In this group we can name the oils used for cooking, lard, butter, margarine, bacon, cream, creams, etc… (more…)
People who want to maintain a healthy weight over time should not obsess about fat intake.
The dietary guidelines suggest that people should keep fat intake between 20 and 35 percent of total calories, and eating “healthy” fats from fish, nuts and vegetable oils, fats instead of “unhealthy” saturated and Trans fats, said the team of Dr. Nita Forouhi, Institute of Metabolic Science, Addenbrooke’s Hospital, Cambridge, UK. (more…)
“Good fats, polyunsaturated fatty acids (linoleic, linolenic and arachidonic) are essential for the proper functioning of the body and as we can not synthesize in the body, must come from food.
These substances are beneficial to health because they help prevent diseases like cancer, diabetes, heart disease, hypertension, and autoimmune disorders, as well as collaborate in their treatment.
Olive oil and seed is rich in g-linolenic acid and fish oil is rich in eicosapentaenoic acid-EPA and-DHA-docosahexaenoic acid.
Another source of healthy fats are functional foods enriched with polyunsaturated fatty acids, these commonly include: milk, bread, meat products, snacks and instant products.
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