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.

Sodium intake is fairly high in the western world power

The average diet in this part of the world often relies on processed and packaged foods. And most of these foods are high in sodium. If a diet is composed primarily of foods high in sodium, sodium intake naturally be higher and earn an unwanted excess weight because the body will begin to retain fluid. It is estimated that only in the United Kingdom and the United States a high percentage of people carry more than three kilos of weight due to the effects of high sodium intake.

The opposite effect also occurs when a person reduces food intake to achieve rapid weight loss. A percentage of that weight loss is water and the reduction of high-sodium foods means a reduction in sodium intake, which will result in the kidneys, lose water and may remove excess sodium from the body. This partly explains why some dieters experience the yo-yo. An excessive reduction in calories is removed makes little fat and lots of water and muscle tissue. If we add to this that when you stop dieting turns to previous eating habits, intake of sodium is increased, and again begins to gain weight retaining fluid.

It is important to realize that for successful weight loss what is important is to remove fat, and this is achieved with a healthy diet low in sodium, a regular exercise program and positive health habits that we develop. A start would be well advised to limit foods high in sodium. This alone will give us significant benefits for both our health and for weight loss.

To learn more about how to lead a balanced, healthy diet, as well as get fit and reduce body fat through proper diet and exercise, you need to read Your Ideal Body. With Your Ideal Body, there is a healthy and safe alternative to use the science of nutrition to your advantage and begin to achieve the changes you want in your body permanently.

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.

Carbohydrates would be in second place. The calories consumed from carbohydrates experienced on average 7% of thermogenesis. These are many fewer calories than protein, but it’s still a good defense against the theories of “carbohydrates are fattening.” Depending on the glycemic index of carbohydrates (if the energy is released faster or slower) thermogenesis can increase or decrease. Carbohydrates with a low glycemic index tend to have a greater thermogenic effect and actively disperse energy in a longer time period. This is another reason to avoid refined sugars, which have a high glycemic index. Learn a bit more than here glycemic index

Fats would come to rank third, with only 3% of thermogenesis on average. What this means is that the calories you think you’re consuming fat, you are truly consuming. With 9 calories per gram, and only 3% of thermogenesis, it is not advisable to eat too much fat, however necessary. Some healthy choices are olive oil, canola, fish fats, and avocado. A healthy diet should include at least 15% of the daily diet from fat.

Thermogenesis, in addition to the above, also has much to do with your current eating habits. If you make only one meal a day and not eat breakfast, you are greatly reducing the potential thermogenic effect (which, in this context does not directly make a difference). However, it is advisable to make five or six meals a day every two hours or three hours, delivering your daily caloric intake through these foods. Eating this way can make significant changes, increasing the effects of thermogenesis more than 10%.

This information is interesting, but do not let that drive your eating pace. If eating more protein does not work for you in your attempts to lose weight and instead you see a high-fat diet is what works for you, then do it. You cannot thrive on a diet low in carbohydrates and high in carbohydrates accompanied by a lack of physical activity often results in apathy, depression and discouragement.

To learn more about fitness, eating the proper proportions of carbohydrates, proteins and fats, plus achieve a totally toned body and marking, I recommend that you read Your Ideal Body. With Your Ideal Body, there is a healthy and safe alternative to use the science of nutrition to your advantage and begin to achieve the changes you want in your body permanently.

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).

Unsaturated Fats

Grass Estes types of fats have two types: monounsaturated fats and polyunsaturated fats

Monounsaturated fats are considered the healthiest. They are found mainly in olive oil, rape seed, canola oil, nuts and seeds. Monounsaturated fats help lower bad cholesterol.

Polyunsaturated Fat. In this type of fat are two essential fatty acids:

- Omega 6 fatty acids (linoleic acid), found mainly in the seeds of sesame and sunflower seeds.

- Omega 3 fatty acids (alpha-linolenic acid) found in fish, linseed, soybean oil, pumpkin seeds, walnuts and dark green vegetables

Both types are essential for good health. Governing mental health, growth and vitality.

Fats, oils, calories and weight loss

Fats contain twice the density in calories (1 gram of fat = 9 calories) as carbohydrates and proteins (1 gram = 4 calories). In addition, oils – no matter how healthy they are – are high in calories (1 tablespoon contains 120 calories). Comdes Also many processed and fast foods are high in fat, especially saturated fat. Therefore, for the sake of your health, become a detective and reduces fat consumption.

For a concise explanation of the impact of fat read about the dangers of excess body fat and how to reduce.

Some practical conclusions:

- Reduce total fat consumption to 15% – 30% of your daily caloric intake
- It aims to restrict the consumption of saturated fats.
- If you buy margarine, choose brands that contain no trans fats or hydrogenated fats. Generally avoid any foods containing these fats.
- If you buy oil, if possible choose the mechanically pressed, unrefined and organic.
- If you are trying to lose weight or reduce your body fat percentage keep in mind that the oils are high in calories and should be used sparingly.

To learn more about how to have a good diet or eat right, get fit, keep healthy nutrition and reduce body fat through proper diet and exercise, you need to read Your Ideal Body. With Your Ideal Body, there is a healthy and safe alternative to use the science of nutrition to your advantage and begin to achieve the changes you want in your body permanently.

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.

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.

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…

Distinguish between hydrogenated vegetable fats, saturated fats and animal fats is the key to know when choosing a health food.
However, hidden or invisible fats are those that remain present in the food we can not see with the naked eye, so we must be careful and be alert to this type of fat.
These fats are present in almost all foods: meats, poultry, fish, eggs, milk and dairy products, meats and sausages, nuts, etc…
This group is important to distinguish between healthy fats like those contained in nuts, egg yolk and fish, the rest.

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.

Then, the percentage of calories consumed from fat, unlike protein or carbohydrates, it has nothing to do with how much weight should be increased in subsequent years.

The results show that “it is more important a healthy lifestyle with a balanced diet and exercise, fat intake as a factor in weight gain.

Follow up in six countries over 10 years

The British agency analyzed data from nearly 90,000 men and women from six countries participating in the European Prospective Investigation into essay Cancer and Nutrition Study. Were followed for about 10 years.

The average fat intake ranged from 31, 5 to 36, 5 percent of total calories.

People piled on 0, 10 kilos a year. But several factors analysis found no relationship between how much weight the participants and how much fatter fat consumed, or between the intake of polyunsaturated fats and saturated fats.

The healthiest way

The findings should not be considered proof that people can eat as much fat as they want, said Forouhi. ”That would be absurd, given the amount of available evidence on the potential harms of diets rich in saturated and trans fats for the heart, for example,” said the author.

“The healthiest way to avoid weight gain is to ensure the restriction of total calorie intake, especially reducing sugars and added fats and alcohol because they provide calories, and control the portion sizes (which do not grow with time) and exercising regularly, “she added.

“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.

Fat is the point of the matter in the diet, especially if you suffer from overweight or obese. Fats are the enemy of any diet. To be able to lead a balanced diet will do an analysis here of the differences between unsaturated fats and saturated fats.

We also know that the fat, adequate intake are essential for our nutrition, so we can not do without them for a balanced diet. Consider the differences between these types of fats:

Unsaturated fats or unsaturated fatty acids do not contain hydrogen atoms are presented liquid at room temperature, thus the most common presentation is in the form of oils. These fats are good for controlling high cholesterol levels and heart diseases. Both are divided into:

* Monounsaturated fat: its main characteristic is that they have a hydrogen atom, but a more carbon atom. This type of fat is thicker as it cools and is present in foods like olive oil, olives, peanuts, avocados, or nuts like almonds and hazelnuts.

* Polyunsaturated fats: have two fewer hydrogen atoms and two atoms instead of carbon. On cooling liquid remains. Are oils as fish oil, sunflower oil, soybean oil or hazelnut oil. Also in oily fish like tuna, salmon, mackerel, sardines, anchovies.

Saturated fats or saturated fatty acids are more easily identified and are present in red meat, dairy products and derivatives. Its characteristic is that each hydrogen atom is bonded to a carbon atom. His presentation is solid at room temperature. They are responsible, excessive consumption, to increase levels of high cholesterol, obesity, heart disease, the arteries and high blood pressure. They are also present in coconut oil and palm.

For a balanced diet and fitness, our diet should contain more unsaturated fats than saturated fats, which are the healthiest.