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These foods delayed sensation of hunger and limit the risk of overeating.

They give you a double advantage. Without any effort you eat less because you feel fuller faster and longer.

The secret of these foods is called “fiber”. But not just any fiber. There are several kinds of fibers.

Dietary fibers are substances of plant origin, indigestible, but essential for the proper functioning of the bowel.

Oats and especially oat bran is rich in soluble fiber. One cup of cooked oatmeal provides about 3 g. soluble fiber, 2 figs 1.5 g; 1 avocado average 1.3 g, 1 / 2 cup blackberries 1 g, 3 g red beans, 1 / 2 cup black beans, Pinto beans 2 g, 1 / 2 cup chickpea Lens 1 g, 1 / 2 cup Brussels sprouts 3g, 1 medium artichoke 2.2 g, 1 / 2 cup broccoli 1 g, 1 / 2 cup sweet potato 1.4 g.

To effectively block the fat and sugar surplus, it must come to consume an average of 20 to 30 g. of fiber per day. You can reach this amount by eating more whole foods in the category of cereals, fruits and vegetables.

It is important to drink plenty of water when consuming a meal high in fiber. This is to avoid obstructions in the esophagus.

The effectiveness of the diet depends on various factors. The food, the duration of the plan and meal composition are critical.

Food

This is the factor we know best today, because we know exactly what each food contains, close to the calorie.
Time is also a key factor

The distribution of meals during the day plays an important role and is not yet fully elucidated. It is likely that one can lose weight by changing the distribution of food and, especially, by giving more importance to breakfast. We know, for example, that equal quantities of food, laboratory mice fed once or twice during the day grow, while those who are fed four times keep the same weight.
The composition of meals has long been discussed

Should we encourage the carbohydrate in the diet as usual, or may otherwise be forced on fats and proteins as in some plans? In fact, when comparing long-term diets different, the results are almost identical. All plans are losing weight the first month and are followed by a rebound weight gain. Few people can control their weight throughout life.

The key to success lies not only on food. To lose weight, it is imperative to move and exercise.

According to researchers at the University of California, Los Angeles, the amino acid deficiency is increasing in the North American population, particularly among women. Amino acids are necessary for the maintenance of health, they are involved in a multitude of biochemical processes.

Leucine seems to play a role in regulating the “nitrogen balance”. This altered during aging, causing an imbalance between production and degradation of muscle proteins. It caused the loss of muscle mass is observed in the elderly.

The optimal consumption of leucine reduces 16% of the calories in a meal, reduce by 80% the need to snack between meals and a 50% increase in intake of energy available. These data are given by various researches in the world including the Harvard School of Public Health.

According to researchers at the University of Illinois, leucine stimulates the metabolism to burn excess fat from deep tissue and replace muscle tissue, particularly in the abdominal region.

What seems to emerge from all this research is that a sufficient supply of leucine, transformed in part by excess fatty tissue and muscle will burn another part in the metabolic process.

Are you one of those people who can not resist snacking throughout the day. Failure to control what is seen as an irresistible urge to consume certain types of foods, often in small quantities, but a repeatedly throughout the day, may be perceived as a lack of will or weakness.

Research has identified the cause and possible nutrient deficiency, different types of cravings or urges to munch. Indeed, some people are more attracted to certain types of foods than others. Depending on the type of food you are looking for snacks, here is the conclusion of this research and the solution:

You nibble especially:

Chocolate:

You could run out of magnesium. Nearly 60% of the Western population does not consume the minimum recommended daily dose, which is well below the real needs of the organization. Chocolate is rich in magnesium, and this could be the reason for this attraction. Other foods rich in magnesium may help you meet your needs more healthily: green vegetables, whole grains, nuts, seafood You can also take a magnesium supplement.

There are so many conflicting reports in the trade about what constitutes a healthy diet, it is not surprising that people make mistakes and end are so frustrated that they no longer know what a healthy diet!

Weight Loss

Here are some basic rules to follow such a diet, you can start now.

A healthy diet should be balanced and, therefore, includes all food groups. That means lots of fruits and vegetables, whole grains, low fat dairy products and of course lots of water!

A healthy diet is rather low in saturated fat, trans fatty acids and cholesterol. Your daily intake of fat should ideally come from nuts, fish and vegetable oils. Try to limit your fat intake to 20-35% of your daily calories for a balanced diet.

To have a very healthy diet, vary the fruits and vegetables. In quantity, at least 2 cups of fresh fruit and 2 to 3 cups of vegetables per day. It’s easy!

Limit consumption of junk foods such as biscuits, lollies, chips, etc.. Consume in moderation, if you want a truly healthy diet!

Add a good variety of whole grains every day, for fibers. It’s good to clean your body from the inside!

Limit alcohol consumption as part of a healthy diet. Optionally, one drink per day for women, two per day for men, no more.