If you eat more calories than you use per day, get fat. If instead we burn more calories than you eat, the result is that thin. To conclude remind you of the importance of drinking water to help remove toxins and be hydrated Therefore to lose weight, we eat less calories (that does not mean less amount), or burn more. The idea is to combine both strategies, ie, eating a low calorie diet while getting some exercise.
. It is important to go slowly changing eating habits. Keep in mind that lightning very restrictive diets make us lose weight very quickly, but usually when we go back to regain what we lost, or even more.

Therefore, we recommend that you follow a progressive diet that is varied, healthy and satiates you, because if you go hungry and unreasonable restrictions, this will cause anxiety and many people leave for that reason diets.

Fiber promotes bowel movements and makes digestion more efficient. There are two types of fiber: soluble dietary fiber (gel formation) and insoluble dietary fiber (no gel formation). The feces are increasing in volume and soften the fibers that hold water (soluble) which produces a greater effect than is good for bowel movements, and also increases the volume of heces.La dietary fiber is found only in plant foods, not foods of animal origin. Defibra 30gramos Debemoscomerunos day.

Benefits: Comprehensive and Fiber?

Fiber is good for bowel function, prevents constipation, inflammation of the colon andthe infections, prevents hemorrhoids, and promotes growth of beneficial bacteria (probióticosyprebióticos) in the intestinal tract. It also protects against colon cancer. Fiber increases satiety, when you feel full longer, so we eat less. Good foods rich in fiber composites as whole wheat bread give the concentration of blood sugar more slowly (it has a low glycemic index) and keeps insulin levels in a lower level. Foods rich in fiber are beneficial to our blood cholesterol and blood pressure. Fiber in the diet by removing a portion of fat and cholesterol and decreases body fat in the blood. Dietary fiber may also prevent colon cancer. Foods rich in fiber:
Grain products: bread, bread decenteno, oats, wheat bran, whole grains, etc. Root vegetables: carrots, turnips, etc… Fruit and berries. Cabbage Legumes: beans, peas and lentils are what you eat!

As I do not make any mistakes then I can pass a bill I contacted professional dietitian to advise me a little, health comes first! Marta Gonzalez Caballero, nutritionist and dietitian, has answered all my questions and this is what we have been clear:

1. – It is important to see a professional to design a diet in keeping with our height, weight and muscle mass.

2 .- It should not be obsessed with weight, until you spend at least 15 days from the beginning of our diet should not pesarnos and done always in the same scale as, between them, there are oscillations.

3. – Eating slowly and get full before the stomach will send us to stop.

4. – It is very important not to skip meals and eating five times a day. So avoid being a voracious hunger to eat dinner and all that put us through.

5. – When we go to buy, we should do a full stomach and avoid tempting to pass through the halls, the fruit and vegetable section is the best choice!

6. – If we are imaginative in the kitchen, avoid monotony in meals and more dishes apetecerán we saw previously impossible.

7. – When we go out there with friends we have to take light snacks like pickles or shrimp.

8. – We should not skip the main courses, most proteins are providing us!

9. – Between meals, snacks banned! And if we have no adequate remedy what will be a yogurt.

10. – As surely as I pass you, and many eat out, watch out for the menu! For starters, salad or vegetable and meat or fish second to the plate.

Vegetables are a source of vitamins, minerals and fiber, nutrients not only help you lower cholesterol, but also help keep your heart healthy. For this reason it is necessary to incorporate daily diet.

Well, having in mind this information, how do you add vegetables to your diet to lower cholesterol? In the next paragraph you will find the answer.

Tips for increasing vegetable consumption

* Plan exclusive vegetable main dishes, eg soups, stir-fries, pudding, etc..
* Eat salads as a main dish, not only as a garnish. Remember not to add too many dressings and sauces.
* Take a hands carrot sticks, celery, cherry tomatoes. These vegetables are ideal for snacks or eat in between meals.
* Incorporate vegetables into your pasta or rice.
* Consume vegetable stuffed pasta.
* If you want to eat pizza, add vegetables such as mushrooms, peppers, arugula, sliced tomato, onion, garlic, parsley, etc..
* You can use vegetable thickener instead of flour or starch. The potato, for example is very useful for thickening sauces, soups and stews.
* Prepare garnishes for grilled vegetables or grilled, are tasty and nutritious.

If you incorporate these tips into your daily diet and increasing consumption of vegetables, you can increase the intake of essential nutrients such as antioxidants (flavones, sterols, vitamins and minerals) and fiber (soluble and insoluble). In this way, come down your cholesterol and reduce the chances of cardiovascular disease.

1. Increasing the dose of fruits and vegetables each day.

The more plant foods you take, the less likely it is to eat animal foods rich in saturated fats. In addition to plant foods are rich in antioxidant vitamins and minerals also help to reduce inflammation and prevent fluid retention. Fruits with higher values of FI are melon, red grapes, raspberries, and strawberries. And the more you help plant are carrots, onions, garlic, spinach and potatoes.

2. Use herbs and spices:

Most have a high content of antioxidants, phytochemicals and anti-inflammatory properties. The best are ginger, rosemary, garlic, oregano, curry and turmeric.

3. Take fatty fish every day:

Oily fish or cold waters rich natural source ma omega 3 fatty acids, fat-inflammatory. The best fish are tuna, wild salmon (not farmed) herring, trout, sardines. Also algae, white fish and seafood are omega-3, especially Japanese food algae (iziki, wakame, nori, etc.). And oysters.

4. A handful of nuts, not roasted every day:

Walnuts are one of the few foods with a good proporición of omega 3 and omega 6 plant. Other nuts are rich in unsaturated fatty acids with anti-inflammatory effects such as flax seed, almonds, hazelnuts and pistachios.

5. Choose good oils:

Olive oils, avocados and almonds contain anti-inflammatory fats. Avoid coconut, palm and margarines. Do not forget to dress cuchrada meals with these oil and avoid heating in frying, because they lose their healthy properties.

6. Drink tea:

It is a source of natural antioxidants such as polyphenols, one of the most powerful. A cup of green tea, Pu-Erh and white have always been traditional anti-inflammatory remedies. Always buy good quality tea to ensure good quality of antioxidants.

7. The best milk:

Choose milk and dairy products from organic farming, from animals fed natural grasses that contain beneficial substances and make up your mind by the semi-milks and yogurts acids. and fresh cheeses such as villages, cottage cheese, mozzarella, ricotta …

8. Do sports:

Just an hour of jogging, biking or gym to end the feeling of fullness or heaviness. Sports every week at least 3 or 4 days for an hour, is the best way to prevent cellular inflammation, improve health and prevent aging.

9. Discover the meat-inflammatory:

Contrary to popular belief, the chicken is not meat to get the best anti-inflammatory effect. It has a high acid content arquidónico. Pork, lamb or beef, if bred to naturally contains beneficial fatty acids like olive oil may have anti-inflammatory effect you want.

10. Avoid taking solid vegetable fats such as margarines and processed foods completely eliminated from your diet.

1. Orange juice, or whole orange:

The juice is more convenient to take and provides the same vitamins (if you take away) water and sugars in whole fruit, but you’re missing the juice powerful antioxidant flavonoids such as hesperidin present in the white membranes or glutathione.

2. What happens to the tomatoes with the cooking?

Curiously, far from losing properties, lycopene, an antioxidant approaches among other virtues decreases the incidence of prostate cancer, it focuses more on water loss during cooking involved.

3. Team up with allicin

Garlic is a star because the food contains a substance, allicin with many beneficial properties, antibacterial, and antioxidant. Occurs when chopped, but the heat is lost, so take it and avoid cooking oil.

4. What I can do to make the vegetables do not lose property in cooking?

There will always be loss of vitamins, but for example vitamin C is lost in smaller quantities at temperatures above 85 º (oxidase enzyme can not act in the heat) so do not put vegetables in cold water, add it directly to water keep cooking and boiling.

5. Any juice that has better properties than the food come from?

In general no, but for example with carrots occurs thinners can take extra to make a greater contribution of beta carotene to protect your skin from the sun, for example. Imporant to give the minimum sunlight as possible and be consumed immediately, if you’re not only drinking water with flavor.

6. Stealing food nutrients:

Coffee, tea, alcohol, refined sugars, excess fiber. can make some nutrients like iron and some vitamins are absorbed in smaller quantities. Drink your coffee or tea a half hour after eating and have no problems. As for fiber, not to go bas with recomendades amounts, 25 or 30 grams per day.

If they stay to eat at school, they should have a copy of the weekly menus well in advance, so that we can schedule the dinners to complement their meals and achieve a healthy, balanced diet. In your diet should be alternated legumes, cereals, milk products, meat, eggs, fish, pasta, fruit and vegetables. To accept some food preparations have to improvise attractive, but not serious, who refuse to eat something they find unpleasant.

The best way to start a school day in optimum conditions is with a good breakfast. His learning, attention and classroom performance will be diminished if an empty stomach. Breakfast should provide energy as the morning is when most efforts. Faced with a refusal to eat breakfast properly, we can implement some of the following ideas:

Be lifted in time to wash and dress without haste. A sleepy child is unlikely to be a willingness to breakfast. Based on stress and get angry all that is to swallow a glass of chocolate milk. You have to make breakfast daily routines of home, several composition and lead by example and see that all family members normally eat breakfast every morning.

First of all drink lots of water. Alcohol causes severe dehydration and that determines to a large extent, the alarming situation in which our body feels at the time. The water is always one of the most effective natural remedies … and flights for a hangover.

Fruit salads. Are essential because our body is not for digestion. The next day, the appetite returns, which indicates that we are recovered. Fruit juices. They will also help to hydrate, to alkaline and replenish nutrients that the body expends in trying to compensate for “disaster” that has produced hangovers. Vegetable soup which include radish, cabbage, carrot and celery, which will help to eliminate toxins, due to its diuretic and liver.

Also, we give some suggestions to avoid a hangover …. and not have to follow this diet if hangover!!

Try not to drink alcohol on an empty stomach. Food helps to absorb and digest some of the alcohol faster. Try to eat starchy foods to decrease the absorption of alcohol. Stick to less than one drink per hour. Try to alternate your alcoholic drinks with alcoholic beverages in like water. Quétade with non-carbonated drinks as carbonation increases the absorption of alcohol. Try to avoid sweet drinks (and sugary foods) as long shots. This sweet taste of the drink can make it difficult to judge how much alcohol is actually consuming.

In fact the theory of fiber emerged thirty years ago, a few observations which suggested that diets high in fiber and unrefined carbohydrates protects against many western diseases such as constipation, diverticulosis, colon cancer, diabetes, obesity and cardiovascular disease.

The definition of carbohydrates and fiber has generated much confusion in recent years. It has provided an updated classification of carbohydrates and FAO, the UN agency, and WHO (World Health Organization) made a series of recommendations in this regard. But it is necessary to define each component in terms of the recommended chemical classifications.

The definition most widely accepted in Europe today is one that is defined as “non-starch polysaccharides of plant cell wall (more lignin).” In fact, the lignin is not a carbohydrate, is a complex molecule that is present in very small quantities in the diet and its physiological effects are not well known.

However, many dietary carbohydrates may be poorly absorbed and this definition excludes a number of substances.

It is recommended that the term dietary fiber, soluble and insoluble and will phase out the energy from carbohydrates reaching the colon is set to 2 kcal / g for nutritional labeling purposes.

The colon is an organ that fulfills more functions which are traditionally attributed. The bacterial flora is a complex ecosystem consisting of more than 100 million bacteria belonging to some 400 different species, whose composition is variable among individuals but is nevertheless very stable in each throughout life, it is estimated that nearly set permanently after two years of age.

Very strict diets, those with whom we “starve” can often be helpful to lose weight, but many are not only not help us at all but may also compromise our health.

If this is your case, diet food “lost kilos,” based on the principle that the best diet is not eating enough, but abundant but healthy and balanced, can be the solution.

This diet is based on four principles:

- Eat a balanced
- According to the specific needs of each agency
- Using natural foods and less processed may
- A healthy body equals a lean body

In this sense, this diet provides all the components of proper nutrition proportion, namely:

- 60% from carbohydrates: pasta, grains, potatoes, sweet natural (those that contain fructose or honey, no refined sugar) or grain breads of all kinds.
- 25% protein from foods like cottage cheese, vegetables, eggs, meats of all kinds and soy products.
- 15% of vegetable fats: olive oil, nuts, sesame or sunflower seeds.

This diet includes these foods in large quantities, and still help you lose weight. The amounts can be reduced if desired (no exaggeration), but it is also important to note that not only the quantity but also quality of food is important, organic foods, minimally processed and with minimal disruption are ideal artificially .

And, as always: You should consult your doctor before starting any diet, the following information is provided only for informational purposes only