Whole Grains - required!

Your body needs carbohydrates mainly for energy, the best source of carbohydrates and fiber are whole grains - oatmeal, whole grain pasta and brown rice.

Average consumption of 2.5 servings of whole grains each day is associated with 21% lower risk of cardiovascular disease.

Whole grains help control blood sugar and insulin levels. This reduces the risk of type 2 diabetes and keep your appetite under control.

When you're constantly hungry, do not overdo it with food that will help you lose weight. Whole grains are enemies and constipation.

Here's how to include whole-grain foods in your diet (if you have not already done so, for what you look reproachfully at the moment):

- Replace with whole grain bread products.

- If you can not part with your favorite sweets, then replace half the white flour with whole wheat.

- Add brown and wild rice or barley in vegetable soup.

- During the evening Eat popcorn movie (sorry, but no salt and butter) instead of chips.

- There are numerous possibilities as long as you want and you will find ...

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See how abdominal fat is melted shock!

Fat in the abdomen are a real burden - hem easily accumulate, yet one with them quite difficult to handle.

And who does not want his belly is tucked up and waist thinner.

Therefore, we suggest you tested way of dealing with this problem.

For starters, many decide that the impactor visit the gym will solve the problems. Although some people get - no fat in the abdomen with a visit to the hall, then in the majority of those with weight problem are needed much more effort.
Yes, training is required, but it is better to pay attention to the food we consume daily. Rule that many overlook, is a complete change of diet, because only so will not only melt fat in the abdomen area and but also ensure that they will not reappear immediately after the restrictions.
It is in the menu to include many fruits and vegetables have fiber - something we're missing.
Another condition for the belly fat to eat throughout the day often take place in small portions, so just because your belly will be overloaded.

Last but not least - it is important that calorie intake is limited to burn fat in the abdomen.

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Reducing calories increases brain activity

Fasting every other day helps weight loss, longevity and protects against Alzheimer's disease, Parkinson's and other degenerative brain changes, according to a survey of the American Institute of Ageing.

Reducing calorie intake is beneficial for the brain, but not by reducing food consumption - this is not the best method for activating this protection, says Professor Mark Matsan, head of the neuroscience laboratory at the American Institute of Ageing.

Diet protects against cardiovascular disease, is useful for blood circulation and protects the brain from diseases such as Alzheimer's disease.

For the purposes of the study participants are fed every other day, and others - every day.

Both groups have unrestricted access to food in the days that can be fed, and eventually consume the same amount of calories.

It is clear that feeding every day, are more sensitive to insulin and must produce less of it, says Professor Mark Matsan.

High levels of a hormone that is produced to control blood sugar levels after eating, usually associated with lower brain function and higher risk of developing diabetes.

It also establishes that people who are low-calorie diet improves the function of brain synapses - connections between brain cells that promote the production of new cells and make them more resistant to stress.

Previous studies did show that fasting for several days helps fight cancer.

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Do you overeat because your friends

 Messmate you can change significantly the way you eat, not even understand. In some cases this can lead to overeating, especially if one tries to make a good impression or to trust the opposite, a new study concludes.

In a study published in the medical journal PLoS One, a team of Dutch researchers invited 140 women to dine together in pairs in laboratory conditions resembled those in a real restaurant. The result was surprising: the participants were willing to bite of fat the same time to copy the behavior of fellow mass.

This phenomenon was three times more common in the early evening than in the end, suggesting that women who were complete strangers have tried thus to make a good impression on one another.

Researchers say this finding explains previous studies have observed higher food intake in people eating in the company of others.

"This demonstrates the power of social influence on food intake," says lead author of the article Roel Hermans. He added that it is important that people are aware of these factors because they can lead to systematic overeating, especially if one is accustomed to eating in a team.

Although Hermans and his colleagues can not say with certainty whether the participants had imitated one another, to gain their trust, they have serious doubts in this regard. Past research shows they think people who consume a small amount of food in the company of other, often dislike his company.

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Want tight abdomen, follow these rules.

To get tight abdomen, you must combine exercise and proper nutrition.

Here are the basic rules that are required to be your belly tight, flat and attractive.

For starters, you should set the correct workouts that will burn both fat stores and decorate your muscles. Cardio workouts are ideal because they are loaded through the cardiovascular system, increases heart rate, which in turn is a prerequisite for burning body fat, improve fitness, stress relief, and perhaps most desired - lower weight. Cardio is good to be combined with abdominal exercises that will shape appeared after fat burning muscle.

Another mandatory rule is to avoid those foods that spoil the good appearance of your abdomen. For starters, these are the ones that lead to weight gain - cakes, pasta from white flour. Moreover, you should restrict those who swell-belly beans, lentils and especially sodas. As a general rule in nutrition is to consume less, but often. So food will be processed promptly, and the belly will be overloaded.

When combined these two principles of tight abdomen, you yourself will soon be able to boast one.

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Tips for slimming your thighs!

If you want to get weak legs for shorts in the summer, you can start from now with the effort. The reason lies in the fact that your hips are so constructed that it is easy to accumulate fat, cellulite is formed, and at rapidly weakening skin too often hangs.
Problem lies in the fact that too thick thighs are not recommended fitness workout, because their effects can be quite the opposite - not weaken the hips, and even their apparent rounding.
That which is good advice to follow, however, slimming thighs:

•  Drink lots of water - tap alternately with mineral;
•  Turn sour foods from your diet because they predispose to accumulation in the thighs. The same goes for a alkoho - and without him not;
•  It is better to limit the quantities of tea and coffee that you consume, not to keep your body fluids;
•  Except the calories required to track and other nutritional values ​​of meals you eat. Choose food that is low in starch, advise experts in nutrition;
•  It is important to eat plenty of seafood - fish food. It is better to combine them with tomatoes. The same applies to low-fat dairy products;
•  Do not consume animal fats. Bet on the plant and then in small quantities.

Only then will get the much desired slimming thighs.

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Lose weight with hot water!

You've probably heard of the popular diet, the basis on which stand the hot water!

If so and if not interested, you can learn how to apply them, is there a lasting effect and results in the lines below.
For starters, the diet itself consists of drinking 400 milliliters of water immediately after waking. The results of several studies, thus dramatically enhance your metabolism, which is essential for weight loss. This is a diet! In practice, the word diet is not very appropriate because many of those who adhere to the consumption of water immediately after waking, do not change their eating habits drastically.
For better effect, taste and tone, some water added to the honey and lemon juice. but, that's fine, but if you do not warm this combination, it is not mandatory. The only prerequisite is to have a performance mode, the water should be consumed fairly warm small sips.
Of course, if you limit the food that you know causes injury to your figure and do exercise regularly, the effect will be even better and faster. Water early in the morning starts your metabolism to cope more easily if food is limited. Exercise will do your body tight and will donate freshness and tone.

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For weight loss it is important that the number of calories, not their source

Although many would led a heated argument with you, zealously defending one or another diet favoring fat, carbohydrates or protein, in fact, it appears that there is almost no difference.

According to a study published in the prestigious journal American Journal of Clinical Nutrition, the key to success is simply to reduce their calorie intake.

The research team concluded that there was no significant difference in weight loss or reduction of adipose tissue in humans, observed four radically different modes.

"The main predictor of weight loss was the strict observance of the regime. Those participants who adhered to his regime toppled more weight than others. "Said one of the leading researchers in the study - George Bray.

Bray and his colleagues randomly assigned to several thousand people are overweight or obese in one of four groups according to diet:

• diet with moderate intake of protein, low in fat and high carbohydrate
• diet with high intake of protein, low in fat and high carbohydrate
• diet with moderate protein intake, high fat and low carbohydrate
• diet with high intake of protein, high fat and low carbohydrate

Each diet is designed so as to reduce caloric intake by 750 calorie day.

After a period of six months and then two years after the start of the study, researchers measured the weight, fat and muscle mass of participants.

Regardless of the mode, the results of the sixth month were: loss of 4.1 kg 2.3 kg fat and muscle mass.

The second year a small proportion of lose weight was regained, but completed the study participants lost an average of more than 3.6 kg, of which nearly 1.4 kg were taken from the abdomen. Recall that it is fat in the abdomen are a risk factor for diabetes, metabolic syndrome, coronary heart disease.

It should be noted that a large number of study participants started gradually dropped, and the diets of those who failed to complete, were greatly changed.

Researchers such as they had hoped to establish two groups who provide 25% of calories through protein (high protein regimes), and two groups receiving 15% of calories from protein. Instead, all four groups completed the study with diets that contained protein equivalent to 20% of calories.

Finally, experts advise to forget prejudices of the people around you. Instead, surrender to the regime that best suits you (as long as he is healthy) because success lies in consistency.

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Being overweight is associated with acne in girls

Complete girls are twice as prone to acne than their peers with normal weight, reported a major Norwegian study did not detect the same relationship in boys.

Around 3600 young people from the capital of Norway Oslo, aged between 18 and 19 years have provided information about their pimples, weight, diet and other health factors.

Only 10% of girls and 15% of boys fell into the category of overweight or obese based on their body mass index.

From teenage girls between overweight and obesity 19 of 100 reported suffering from moderate or severe acne, compared with 13 of every 100 women with normal weight. After taking into account other potential risk factors such as diet, smoking and mental stress, the researchers concluded that excessive and obese women are affected twice as often acne.

In contrast to acne reported about 14% of boys regardless of their weight.

The results of the study explains Dr. Nanette Silvarberg, director of skin clinic for children and adolescents. According to him overweight and obesity predispose to insulin resistance and changes in levels of other hormones as well as higher blood pressure. It is these factors can contribute to the emergence and development of acne.

Ultimately, the team conducted the study concluded that between 10 and 20 percent of adolescents suffer from moderate or severe acne. Many other studies have documented the enormous impact of this condition on emotional and social life of teenagers victims.

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How to reduce abdominal fat in food?

There are various exercises that help to reduce abdominal fat. Adding physical activity to the consumption of certain foods, the effect of training will be more satisfactory.


For this purpose it is advisable from the menu to eliminate sugar and processed carbohydrates, while include foods that help burn fat.

1. Oatmeal


Compliance with the diet and the desire to lose weight does not mean you should not miss breakfast, lunch or dinner. Never to be missed meals, especially of the day, nutritionists advise. Eating a healthy breakfast in the morning activates metabolism, regulate blood sugar levels and gives us energy.


Fiber rich breakfast such as oatmeal is a great option for a healthy start to the day.


Oatmeal is very full grain rich in protein, fat, carbohydrates, fiber, vitamins and mineral salts. They are useful because they regulate metabolism, increase the vitality of the body, strengthen the immune system successfully. Are easily absorbed by human body and are suitable for any age because of its high content of dietary fiber - fiber. This makes them an important part of a healthy diet.


Oat foods contain large amounts of dietary fiber that satiety and reduces appetite. Besides helping to comply with the diet, these foods improves the condition for constipation, hemorrhoids and other colon problems.

2. Blueberries


Research shows that diets rich in blueberries may help reduce abdominal fat.


Poly phenols contained in the forest fruit are useful for reducing the number of fat cells in the body to 73% in large doses and 27% for smaller ones.


Experts say blueberries not only conducive to "melt" the fat cells in the body, but also prevents the formation of new ones.


3. almonds


Almonds are a good source of monounsaturated fat, and they are considered an ingredient that helps to burn belly fat.


Nuts also contain vitamin E, vegetable protein and fiber. Almonds also have another useful role - the reduction of cholesterol, a study of Tafs University in Boston.

4. salmon


To reduce belly fat, it is imperative to reduce the consumption of fried, greasy, high in calories foods.


"Weak" proteins such as fish, tofu or turkey, are useful in that it gives us energy and grinding helps burn more calories.


Experts recommend eating salmon and tuna. They are high in omega-3 fatty acids have anti-inflammatory properties and are useful for regulating hormones.

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Dangerous diets

Specialists in nutrition concluded that following diets are anything but not reasonable! Therefore recommend - do not follow them!

Raw food diet - it requires that all foods can be eaten raw or otherwise - in their natural form. Those who diet, reject heat treatment, because it leads to the loss of body enzymes. Many nutritionists confirm the belief that treatment will be minimal, but most experts believe that it was preparing food for human consumption makes it more digestible, while destroying many unhealthy components.

Diet soup with cabbage - cabbage soup is extremely popular and fast way of removing a few pounds. While variations are many, they all provide at least a 7-day cycle, which can be considered almost exclusively cabbage soup. Yes, thus the body does not dehydrate, but this and all other gear diets is bad for the body as there is no time balanced diet;

Bretarianska diet - from all unreasonable diets, this is most unreasonable. Those who choose to comply, it appears that we must live only by air. Is not only prohibited any food but water. You can imagine just how much time surviving in this way?

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Unexpected reasons that lead to obesity

Sedentary lifestyle and consumption of food devoid of nutritional benefits are not the only cause of obesity. See what else is behind the uncontrolled weight gain:

• Too much fast food - not only that the body can not process food, adopted too quickly, but in many cases that we eat quickly, and that means we take more food than we actually need. Our brain receives a signal that we be satisfied when we have eaten double or triple portion;
•  Hormonal imbalance - when the hormones in our body literally raging, we can expect that the outcome of this will be a speed gain. A recent study found that people who suffer from zatl or simplification of such a threshold is not given the hormone dopamine, which is responsible for happiness and pleasure respectively;
•  Lack of sleep - when no regular sleep, our body can not process the food we ate during the day. Moreover - lack of sleep provoke unmanageable appetite, which often leads to excess with food;
•  Stress-whether unexpected or not so, but stress is certainly a prerequisite for obesity. Avoid it as possible, because aside from the appearance, it causes damage and health!

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Calories lurking everywhere

If you can not resist those high in calories festive goodies,

at least eat smaller portions.


Ribs
Ribs are very tasty but very greasy. In one portion has 750 calories and 45g fat, not counting the sauce and spices. Furthermore, in 100 g ribs has 450 milligrams of cholesterol - with 100 grams more than the ADI.

"Black" turkey meat with skin
Turkey meat is a diet, but the black portion of turkey meat has 70 calories and 3 times more fat than white meat turkey without skin. And only in skin fat is 44 grams. In black meat has more iron, but the amount of proteins in both the same.

Croissants
They are light and fluffy, but not low calorie, because we prepared with sugar, salt and oil. A croissant with butter contains 310 calories and 18 grams of fat. Croissants are more harmless than `DONUTS Dunkin, but they have almost no nutritional value.

Sweet biscuits
Christmas crackers are delicious, but are made from white flour, butter and eggs. In one sweet has 200 calories and 14 grams of sugar. You can put them olekotite as they only protein, less oil and whole wheat flour.

Mashed potatoes
Mashed potatoes are cooked very useful, but add the salt, butter and milk increases the calories, fat and cholesterol. One serving of mashed potato contains 237 calories and 9 grams of fat. Prepare sauce with low fat milk and less butter and salt.

Mulled Wine
Red wine is good for your heart, it has no fat, and one glass of wine has fewer calories than a cappuccino. In 1 cup of mulled wine calories but can reach over 350, mainly because of sugar. When I cook, reduce sugar and put more cinnamon, cloves and oranges.

Starter with the balls of cheese
These balls are traditionally made from crushed cream cheese, grated cheese, butter and spices. A ball can contain over 500 calories. They may take half the cholesterol level and almost daily dose of fat.

Panetone
Like the cake, this Italian cake is made with lots of butter and sugar. In one slice panetone at least 300 calories, one-third of them from fat and 100 milligrams of cholesterol - half the permissible daily dose.

Crackers with cheese
They look so innocent, but only one of them take one third of the daily rate of saturated fat. Better Snack pretzel, popcorn or even less chips.

Stuffed Potatoes
Baked potatoes are rich in vitamin C and fiber, but fill them with cheese, cream butter and defeat their health benefits. In a medium jacket potato has 316 calories and more than 8 grams of saturated fat - almost half of the maximum daily intake of these fats. Light meal with low-fat dairy products and low-calorie vegetables such as onions and spinach.

Enriched garnish of spinach / vegetable
If spinach add cream, butter and cheese will take over 75% of daily intake of saturated fat. Light meal with low fat milk and cheese instead of cream.

Fruit cake
Do not be swayed by imeto.Vapreki that this cake has fruit, it contains much oil and sugar. In one piece has 410 calories and 13 g fat. Better eat a piece of pumpkin, which contains beta-carotene and 250 calories.

Cake
Cakes are usually prepared with walnuts, sugar and butter are high in calories. With a piece of cake will take more than 500 calories, 37 grams fat and 26 grams of sugar. Try another lighter dessert, such as apple pie.

Cheesecake
One slice of this dessert contains 707 calories and 29 grams of fat. Acceptable daily intake for women is 2,000 calories and 65 grams of fat

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Cardio equipment - most suitable for home gym

Fitness is one of the most popular sports in the world. One of the reasons millions of people to maintain and thus fit is probably no age or gender restrictions.

Anyone who wants can be incorporated into the fitness Guard. Rooms as you want. However, some people prefer to train at home. Stores offering fitness equipment are many and choice - more than enough to equip its own training room at home. Come on, of course, have enough space. Otherwise you are forced to stop one of the devices. But who exactly is he? And yet must be as comprehensive.

To find this diversity, we met with Dimitar Dimitrov, fitness instructor at Metropolitan Club. Treadmills, cross trainers, exercise bikes and steppers, or so-called cardio equipment, are preferred by customers wishing to train at home. Most tracks are expensive and the cheapest - steppers. Do exercise bikes are cheaper than cross trainers.

For overweight people is not recommended treadmill as loaded joints. They should be oriented towards stationary bike. Each of these devices is suitable for both women and men. "Both sexes do the same exercise, the difference is only in severity," said Demetrius.

Weights of 1 to 3 pounds, and jumping rope are part of the fitness attributes of women. The weights are sufficient to build a sleek muscles without making them look good challenge to the ladies. With dumbbells can do many exercises for chest, shoulders, biceps, triceps. Side slopes for problem areas, or as we call gut. Squats are absolutely plenty for tightening the leg muscles. Crunches can be done and the floor.

It is optional and not a fully equipped gym to keep a good line. "Many people buy gladiators and most of them returned to me looking to market their devices," says our interlocutor. So. gladiators are uncomfortable to workout and take an enormous place. Home to half strength is sufficient and bench. It allows to train a large number of muscle groups. Make a lever that can be used for other exercises - for biceps, triceps or squats for leg muscles. Obtain and two small levers to 40 cm on which to assemble drives for even further weight exercises.

When choosing appliances for your home, they need not be professional because they are designed for rooms where their operation is much more than at home. It is normal and their price is much higher. Find your way to the semi. If you do opt for a professional, then you know that actually invest in something that you can use you and your family life. A good exercise bike is in the range of 500-600, as may extend up to 1500 levs. If it were more extras, but cheaper will do perfect work, they do not turn it into a hanger. The proposed combined devices are low quality and durability.

Furthermore, foreign brands on the market already has a home. "Their quality is competitive and the price - at times less than Western. That's why I do not see why they should be ignored, "continued the instructor. It is important to pay attention to weight, which provided equipment - 100, 120, 150 kg.

Each of the devices can be used alone without an instructor. However, before you start exercising, you should seek professional advice. So you will not wander and wonder whether what you are doing is correct and effective. Good instructors make you program as a line, which do the exercises. Train is certain muscle groups, combining some other exercises, etc. To avoid injuries, never forget to warm up before training. Good exercise for this purpose are those who do in school PE. Using light weights with more repetition is warm for the real part of the workout. Enough, ten minutes to prepare your muscles. Overestimating its capabilities also often leads to injuries.

"The hall of people received injuries and low weight due to frivolous. When doing an exercise, you need to concentrate, "says Dimitar Dimitrov. Improper posture during the execution of a particular exercise can injure the body. The presence of pain is an indicator that should not be overlooked. Normally the body is experiencing some discomfort and stress during exercise, but in no case pain.

source: http://jenskozdrave.bg

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Advice on a diet

1. The following figures on the scale and mirror. But do not despair very quickly, I recommend starting this observation at the earliest one week after beginning the diet.

2. Eat 2 or 3 times a day (as you are used), but only after they experience true hunger.

3. Eat slowly, without hurry, and chew each bite (even the soup) 30-40 times.

4. Administer, simple food.

5. Preferably raw, boiled or roasted, but by no means fried! Remember that cooking and baking, reduce the number of calories in a product and frying them increases. It is also harmful to the stomach.

6. Used more as a side dish of rice and less potatoes.

7. Forget pungent, sour, strong spice cans.

8. Do not drink alcohol only in extreme cases of white wine and then in small quantities.

9. Drink plenty of fluids, especially mineral water 1.5-2 liters per day, but never during meals.

10. Set one day a week as a landing, which would take only mineral water, flavored with honey. Remember that water is a strong diuretic.

11. Remember that you do not need to lose weight quickly and healthily and permanently.

12. Once you reach the desired weight to keep track of the scale 2 times a week. Stick to your new diet, you start to turn in their lunch menu and a few mouthfuls of bread.

13. Take care of your face and your hair, buy a new dress. This will create confidence and stimulate you.

14. I firmly believe that you can look like top models on television and it depends only on you.


Remember that this number - 30 calories per pound! Nine calories equal one gram of fat. Create your account and within the scope of this rule will increase or decrease their food by water on table food calories.

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The ten most healthy foods

Proper nutrition is the key to longevity and youth. This we know it all. But we are so confident in the knowledge of the elements that put together the concept of "eating properly". Some advice: eat garlic and onions every day. Others urged to emphasize the yogurt. And one of the latest theories is right on the border of the infamous "The less you eat, the longer you will live!" Actually, the secret of a healthy diet that keeps vitality and youth agility even in old age is to eat less, but while taking as many vital nutrients. Unbelievable but true - it really is possible! A special selection of products that meets both seem mutually exclusive conditions.

1. Brown rice
Many people avoid carbohydrates because the idea that they are filling. But in fact «ality they are very important to maintain energy. Do not pass whole grains: brown rice, bread and porridge from cereals, which contain much fiber. These foods reduce bad cholesterol, lowering risk of cardiovascular disease, colon cancer, gallstones and diabetes. Care for the tone and health of the intestine, the activity decreases with age.

2. Hen eggs
Responses to them have always been rather negative, but here's an argument in their favor: Eggs are a source of protein and lutein, which protects the eyes from the onset of cataracts. Recent studies give reason to believe that eggs prevent blood clots. And according to another major study, completed recently, consumption of 6 eggs per week decreased by 44% risk of breast cancer. Even the most serious indictment of the hen "fruit" that raise cholesterol, is about to finally dropped - nutritionists have recently argued that a 1-2 eggs
day does not present any danger because the body does not store cholesterol imported ready-made rich by his products, and produce it himself from saturated fat.

3. Milk
As we age, our need for calcium increases. It is important to attend daily diet rich in this element products, such as skimmed cow's milk. It is very useful for health and very rich in calcium, necessary for the prevention of osteoporosis! Drink two cups daily skimmed cow's milk or plug in your diet yogurt and calcium-rich fruits.

4. Spinach
As a small treasure is - it has so many nutrients as in any other product.
Spinach is a source of iron, vitamins C, A and K and antioxidants, which help us to protect ourselves from heart attack and stroke. Provides reliable protection against colon cancer, osteoporosis and arthritis. Like eggs, green leaves also contain lutein lot, so here is a variant of a healthy breakfast: eat eggs with spinach puree.

5. Bananas
One fruit contains 467 mg of potassium, which is needed by the body daily to keep muscles (especially cardiac) strong and healthy. Banana also regulates high blood pressure appears to be a valuable source of fiber and very successful ambulance in acids. Add sliced ​​banana in the morning in his oat porridge or shake it in a blender with yogurt and some fruit juice - a great energy to start the day.

6. Chicken, fowls
This is most useful meat is rich in protein and prevents the reduction of bone density. From him pick the chest, which has less fat and skin removed beforehand. Chicken is also a source of trace elements selenium, which protects
cancer, as well as B vitamins, which are a natural source of energy and stimulant of brain activity.

7. Salmon
It is filled with useful oteda-3 fatty acids, which lower cholesterol, protect against some cancers and prevent blood clots. Studies show that salmon relieves depression and prevent memory loss. Contains nicotinic acid, which protects the scientific evidence of Alzheimer's disease. Set a specific task: at least 3 times a week to eat salmon.

8. Blueberry
Few calories, lots of nutrients!
Blueberry contains antioxidants, which are fierce warriors against cataracts, glaucoma, varicose veins,
stomach ulcers, heart disease and cancer. The unique healing reduces fruit damage of brain function after stroke. It has proven anti-inflammatory action.

9. Herbs
Over the years the taste buds weaken and easiest is to add salt to it seems a delicious meal. But above the permissible norm salt raises blood pressure. The right solution is tampering with food herbs. Fresh fragrant plants best deal tasting, but for the sake of convenience and command of proper nutrition keep an assortment of dried grasses and herbs.

10. Garlic
No need for a passionate argument in its favor, but still recall in summary: a powerful ally of immunity, protects against cancer and cardiovascular diseases. Reduces the risk of stroke. It has anti-inflammatory, soothes pain and swelling of arthritis. Useful in diabetes. If you do not tolerate compromising its flavor, used it as a garlic capsules.

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Here's how not to grow fat in the winter!

However much we try, and limited, meet each spring with a few extra pounds! Right?
So if you want this winter is different and does not increase body weight dramatically, trust these few tested tips!
For starters, you can trust and find a permanent place on the menu for more natural grain products, legumes, for fresh vegetables and fruits. However, it is better to limit red meat, eggs, more high-fat dairy products, which do not contain fiber so useful, but in contrast, are a source of sugar, fat and salt.
Let the oil we use is refined, both because it is well absorbed by the body but also strengthens capillary cells.
It is important not to exclude fat from your diet completely in winter, but we are in limited quantities. On his body we have no more than 1 teaspoon vegetable oil droplet and no more.
At the same time, we must be careful in terms of vegetables - they are the perfect food in winter, but must choose them carefully - they may contain toxins that can slow down processes in our body and thus again lead to obesity .

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BETTER way to calculate the attenuation !

Most diet ever conducted may have heard the rule that a pound of fat is 3500 calories and that consuming 500 kcal less would lead to loss of 500 grams per week. Researchers explain that this formula is wrong, as it reported slowing of metabolism, the fact that most people lose weight and muscle than fat, and still other factors that affect weight loss.

Doctors from the National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK) of the U.S. believe that 3500 kcal rule often leads to unrealistic expectations can undermine efforts to lose weight.

Dr. Hall and colleagues have developed a web-based model in their words much more accurately predict the expected weight loss over time. The simulator can be found at the site of the NIDDK.

In an interview with WebMD Dr. Hall explains that weight loss actually occurs much more gradually than previously thought. In his words, a better guide for the typical overweight person is that the removal of 10 kkalorii day was led to the loss of the pound within 3 years.

Reducing the intake of 250 kcal per day may lead to a loss of about 12 kg, but it would take about 3 years. About half of the weight loss occurs during the first year, then slows weakening.

This new way of analyzing the course of body weight over time allows practitioners more realistic idea of ​​the expected results of diet and exercise. From a positive standpoint, the new model shows that despite a slowing of weight loss over time, people who adhere to the prescribed diet, continue to weaken for extended periods of time.

Under the new model, reaching an average weight characteristic of the 70s of last century, people with moderate obesity should limit consumption of 500 kcal per day for several years.

500 kcal are given the modern lifestyle. That is why we must focus more on prevention of obesity, especially among children, researchers summarized.

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Whey Protein - perhaps Useful for Weight Loss

Not all proteins are equal when it comes to weight loss, according to new research. Whey (milk) protein is more effective than soy at weakening.

Researchers from US Department of Agriculture's Human Nutrition Research Center randomized 90 subjects with overweight and obesity in one of three groups: participants from the first group were instructed to add protein drinks with whey to the daily diet, the second group we welcome drinks containing soy protein, the third group took a carbohydrate drink. All drinks were taken twice a day - breakfast and dinner, and contained the same number of calories: 200.

73 participants completed the study, published in the Journal of Nutrition. During the experiment, all participants received the same number of calories - about 2200.

After 6 months, consuming carbohydrate shakes i gain a little (about 1 kg), which was mainly at the expense of the fatty mass. Host soy beverages that kept their weight. When consuming whey protein weight loss Observed by 1 kg in this group were also reduced waist size by about an inch (2.5 cm).

How whey protein affect weight?
The authors have several suggestions. Persons receiving this type of protein had significantly lower levels of the hormone ghrelin compared to those taking soy protein and carbohydrates. This hormone helps the regulation of food intake, so that higher concentrations are associated with a pronounced sense of hunger.

And really - taking whey protein alone restrict carbohydrate intake at the end of the study and it was not at the expense of fewer calories. It should be noted that participants did not know what drink taken.

Participants consuming soy protein had even higher levels of thyroid hormones to receiving whey protein. Thyroid hormones control metabolism and higher levels could mean a fast metabolism, but have yet to determine what their exact impact on weight loss.

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With a handful of nuts a day keeps the shape and mood

Nuts are useful in combating abdominal fat and the regulation of appetite, find researchers from the University of Barcelona.


First study finds link between nut consumption and higherlevels of serotonin. It is believed that the hormone reduces appetite, increases feelings of happiness and satisfaction and improve heart health.


To take advantage of the health benefits of nuts, it is necessaryto eat a handful of raw and unpeeled nuts, almonds andhazelnuts a day.


The researchers said the discovery is important for people withmetabolic syndrome, characterized by excess fat, high blood sugar and blood pressure.

The study involved 22 volunteers who suffer from metabolic syndrome. For 12 weeks they observe a diet rich in nuts.


It turns out that those who eat in '30 mixed nuts a day havehigher levels of serotonin compared to people who do not consume these products.


Serotonin is a neurotransmitter and helps the transmission ofimpulses from one department to another in the brain. Althoughit is secreted in the brain, where it performs its functions, about 90% of serotonin in the body is located in the digestive tract and blood platelets.

soucre: Journal of Proteome Research.

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