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In order to lose weight you have to eat less than your maintenance amount (daily calorie allowance) or burn off calories via exercise, resulting in a calorie deficit.

Fat burning foods are good for this as they are simply a food that assists in weight loss by naturally speeding up your metabolism and burning calories, therefore causing you to burn fat faster than diet or exercise alone.

Seven components of a weight loss diet are as follows;

Protein

Protein can aid fat loss in the following ways; protein has a high thermatic effect which means digesting it raises your bodies core slightly, thereby burning off more calories, as well as using more energy. Also, protein helps build muscle, and the more muscle you have; the more calories you burn in day to day life, because muscle needs energy to exist. Finally, your body cant store protein, as its water soluble, so any excess just passes out into urine instead of turning to fat.

For example, any lean cuts of meat, white meat, eggs & egg whites, fish, any raw nuts, quorn (vegetarian), protein shakes etc.

Negative calorie foods

Part of your diet should consist of negative calorie foods, these basically burn more calories to digest than their nutritional value. When eating these foods, you use more calories in producing energy for digestion then you are taking in, the results being that you burn fat. The aim of these foods is not to fill your diet with them, as they do not contain all the essential nutrients that your body needs, but should be used as part of your diet plan to minimise hunger without increasing your caloric intake.

For example, citrus fruits, soybeans, apples, berries, fresh fruit, vegetables, garlic oil.

Low Fat Dairy Products

Calcium acts as a fat burner by increasing the breakdown of fat in fat cells. Dairy products such as low fat cheese and milk are also excellent for burning fat as they contain casein which is a hunger suppressant. Eggs are also a key dairy ingredient as they contain vitamin B12 which aids the breakdown of fat, as well as being high in protein. As eggs yolks are high in cholesterol, they can be removed and you still get the nutritious benefits from egg whites.

Complex Carbohydrates

Complex carbohydrates increase metabolism simply by keeping your insulin levels low and so your body doesnt go into fat storage mode. These foods make you feel fuller for longer as they take a while for the body to digest. Oatmeal is one of the most popular weight burning complex carbs as it also helps to lower your cholesterol levels as it is full of soluble fibre and so clears your system of bad digestive acids. The worst thing to do would be to eliminate all carbohydrates from your diet because truth is, we need them. The key is to eat only whole grain foods as these are good for you as they havent been processed and stripped of their nutritional value.

An example of good carbohydrates are oatmeal, bran, wholegrain bread, brown pasta, wholegrain cereals, porridge oats, muesli.



Chillies

Any food that contains capsicum like chillies or cayenne peppers will help to burn fat as capsicum is a thermogenic food and so increases the metabolism and continues to burn calories after eating them.

Caffeine

Caffeine, like spicy foods, makes your body burn more calories by speeding up your heart rate. It also increases brain activity and physical performance during your work outs. Green tea helps with weight loss as it contains EGCG which causes the nervous system to run more quickly, resulting in burning more calories.

Olive Oil

Olive oil is classed as a good fat as it is full of vitamin E and antioxidants. It is known to increase the activity of uncoupling proteins which decide whether the body burns excess calories or stores them. This monounsaturated fatty oil has many health benefits including preventing heart disease, colon cancer and helps control cholesterol.

By: brian welsh

Article Directory:

By eating Fat Burning Foods you can assist weight loss by naturally speeding up your metabolism and burning calories. Find out what you need to know at www.mycapsilexreview.co.uk

http://www.articledashboard.com/Article/Eat-Your-Way-Slim-By-Losing-Weight-With-Fat-Burning-Foods/1724924

Admin · 23 vistas · Escribir un comentario
18 En 2016
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Admin · 26 vistas · Escribir un comentario
15 En 2016
A simple high-fiber diet can provide health benefits while being easier to stick with than a diet calling for multiple changes in eating habits, a new clinical trial concludes.

People who only added more fiber to their otherwise normal diet were able to lose weight, lower their blood pressure and reduce blood sugar levels -- all key to staving off diabetes and improving overall health.

They didn't lose quite as much weight as people following a more complex lifestyle diet recommended by the American Heart Association (AHA). But the study authors contend that their findings are encouraging for those daunted by complicated guidelines.

"For people who find it difficult to follow complex dietary recommendations, a simple-to-follow diet with just one message -- increase your fiber intake -- may be the way to go," said study author Dr. Yunsheng Ma, an associate professor in the division of preventive and behavioral medicine at the University of Massachusetts Medical School in Worcester.

The U.S. National Institutes of Health-funded study involved 240 adults who were at risk for developing type 2 diabetes. Researchers asked them to change their diets for one year.

Half were just asked to increase their fiber intake to at least 30 grams per day. They had to get their fiber from foods, not supplements, which meant eating more fruits, vegetables and whole grain foods. Otherwise, they could eat whatever they wanted.

"High-fiber foods are rich in vitamins and other essential nutrients, so they provide many benefits" over fiber supplements, Ma said.



The other half were asked to follow the AHA diet guidelines, which contain 13 components, researchers said. These include eating more fruits and vegetables, reducing sugar and salt consumption, choosing lean proteins, cutting back on alcohol consumption, and carefully balancing intake of protein, fats and carbohydrates.

The researchers theorized that the high-fiber diet would be easier to follow, easier to stick with and, thus, more effective.



As it turned out, 12 of the 121 high-fiber dieters dropped out during the course of the study, compared with 15 of the 119 AHA dieters.

The average weight loss after a year was about 6 pounds for the AHA dieters and 4.6 pounds for the high-fiber followers, but all participants experienced lower blood pressure and reduced blood sugar levels.

Eight participants developed type 2 diabetes during the trial: seven in the high-fiber diet group and one in the AHA diet group.

The results show that "one small step can have a big impact in your battle with the bathroom scale," said Joan Salge Blake, a clinical associate professor at Boston University's Sargent College of Health and Rehabilitation Sciences. "If you want to focus on one thing you can do in 2015 to help you lose weight, it might be increasing your fiber from whole grains, fruits and vegetables."

People who increased their fiber intake found that high-fiber foods tended to "crowd out" unhealthier options, Ma said.

"In the high-fiber group, we only asked them to increase fiber," he said. "However, we found that increasing dietary fiber was accomplished by a host of other healthy dietary changes, likely because high-fiber foods displaced unhealthy foods -- such as fatty and sugary foods -- in the diet."

Salge Blake, who serves as a spokeswoman for the Academy of Nutrition and Dietetics, agreed.

"If you add more fruits and vegetables in your diet, they're full of fiber and water. They're going to fill you up before they fill you out," she said. "I'm getting the fiber in the fruits and the vegetables, and they're going to displace the cookies and cakes and candies."



There are drawbacks to a high-fiber diet. Some people may experience gas, digestive discomfort and changes in bowel habits, Ma said.

"When significant problems were identified, the patient was asked to stop the intervention immediately and the study dietitian notified the patient's health care provider for an evaluation during this study," he said. "Patients were asked to increase fiber intake slowly, as tolerated, to target levels. They were advised to increase fluids. However, we only noticed a few adverse events."

Although focusing only on fiber proved effective, Salge Blake said she remains a big supporter of the AHA dietary guidelines.

"Those guidelines cover multiple problems and conditions other than obesity," she said. "They are good guidelines."

Copyright 2015 HealthDay. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.

http://www.cbsnews.com/news/one-thing-to-add-to-your-diet-if-you-want-to-lose-weight/

Admin · 15 vistas · Escribir un comentario
15 En 2016
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Admin · 28 vistas · 1 comentario
Categorías: Primera categoría
13 En 2016