Fitness and Weight Loss

Lose weight without going hungry is not impossible. It can and should eat everything. Here we introduce different types of foods that should be present in your diet. They will help you achieve your goal.

1. Fresh vegetables or steamed
Calories. Vegetables are a food that contains fewer calories. If you want to forget the unpleasant feeling of hunger, your stomach full of vegetables. A first course salad or steamed vegetables at will, say you get up from the table feeling full and without feeling hungry for three or four hours. Your allies are spinach, beets, Brussels sprouts, cabbage, red cabbage, broccoli, artichokes, watercress, asparagus, all types of lettuce (endive, escarole, lettuce, French, etc.).

Any of these fresh or cooked foods have few calories with the advantage that the energy provided is in the form of complex carbohydrates that ensure a continuous supply of glucose.

In addition, all vegetables contain insoluble fiber which has a satiating effect to swell in the stomach and sending signals of fullness to the brain to stop eating it. Next to the laxative effect of fiber prevents constipation and improves the conditions of the intestinal flora.

Finally, the plants are all the rage at the discovery of phytochemicals with trendy names such as indoles in cabbage, artichoke or cinarina of allicin in garlic.

It has been shown that these substances have medicinal properties to prevent tumors, improve cardiovascular health, prevent diabetes, ie, delay aging and diseases associated with aging.

2. Vegetables rich in carbohydrates
Most vegetables that are considered more heat, not so. Potatoes, carrots, leeks, turnips, garlic, onions, eggplants, squash, sweet potatoes, pumpkins, beets, etc.. are plant foods with a high proportion of complex carbohydrates, usually because they are tubers or roots that the plant uses to keep reserve during the winter.

But look at the numbers, calories are not so many, look for 100 grams of potato only has 71 calories, only 27 calories of carrots and leeks 110 calories. If you compare it to the 267 calories in 100 grams of salmon (average slice) or the 294 calories in a small filet of beef, vegetables lose their reputation as fat.

Remember that these foods uplifting carbohydrates because they contain elevated levels of serotonin, a natural relaxant that removes the anxiety provoked by rigid dieting.

3. Natural fresh fruit
Complete food. Its content is high in fiber, vitamins and minerals. Fruits are your joker to lose weight. You can eat all kinds of fruit a day is recommended to take at least three pieces.

They have the advantage that can be carried in any pocket and can be taken at any time. To lose weight you should only have taken note that raw and that there are some more heat as banana, avocado, grapes or kakis of which only you should take a piece a day. Contributing fructose, a simple sugar that is assimilated glucose more slowly than simple and does not cause low blood sugar or hypoglycemia.

They are also rich in fiber, vitamins and minerals to get complete nutrition without deprivation. They also provide water to rehydrate and when plant foods contain phytochemicals such as flavonoids medicinal type quercetin, resverastrol, anthocyanidins, and so on. increasingly popular in nutrition for health gain.

4. Vegetables cooked without fat
Legumes are great Mediterranean food forgotten, are beginning to regain its reputation for good food.

For athletes who want to lose weight are ideal for a dish containing carbohydrates and protein in a food plant and lots of fiber. Forget his reputation for heat and takes three to five dishes of vegetables a week, with cooked vegetables (tomatoes, carrots, onions, potatoes, etc..) Or in cold salads now that temperatures rise.

Legumes help you lose weight because they provide lots of fiber satiating and swell in the stomach (as I am sure you have already noticed) so it prevents you from feeling hungry between meals. They are also rich in B vitamins, which are responsible for the metabolism of nutrients and its deficiency can lead to depression and anxiety.

They also contain minerals and phytonutrients to your diet is complete and balanced.

5. Lean meats
Proteins. Meat proteins provide essential nutrients for the body.
Meat animals seem hostile to our diet and our health because they are rich in saturated fats, which are stuck in the arteries and lead to cardiovascular problems and high cholesterol. But we must eliminate from the diet because they provide a high biological value protein and vitamins and minerals such as B2, zinc and iron which are scarce in the plant world or are not easily absorbed.

To win not lose kilos and health, take a measure that is centered choose cuts of meat with less fat, and taking birds like chicken and turkey are low in calories and high in protein.

To convince you look at the table where you can compare each cut of meat with calories that you provide for purchasing in the shop with knowledge.

6. Fish
Omega 3. Fish contains Omega-3 fatty acids are very beneficial.
The fish are the favorite dish of the people who care line, for its pleasant taste and because they contain a type of fatty acids called omega-3 to protect the heart and arteries and keep you in shape.

To lose weight, the fish contain very few calories if cooked in the oven or grilled. The advantage of quality fresh fish is that it ensures the delicious taste of fish and only a trickle of olive oil and aromatic herbs get a second dish is low in calories.

Try broaden your horizons and choose different fish, do not stay on the emperor, salmon, tuna and hake, research on fish and other fish as proof sole, monkfish, sardines, flounder, halibut, trout, cod, mackerel, etc.

7. Semi-skimmed milk
We live in a culture milk, cheese, yoghurt and derivatives are part of our Spanish food.

To benefit from the richness in calcium, phosphorus, vitamins and proteins in dairy, just take the light versions or skimmed milk and yoghurt and fresh cheese type curd choose from Burgos and Villalon, avoiding the whole milk, cream and butter and cheese fatty or cured.

And of course, tries to make yogurt because they are one of the most beneficial foods for health. Contain millions of beneficial bacteria that improve intestinal flora help the immune system and prevent osteoporosis.

8. Whole Grains
Cereals are rich in carbohydrates, proteins and fats, so they are the basis of human nutrition in all cultures. We are going back to recover the benefits of whole grains: whole wheat bread, crackers, muesli, oats, barley, rye, etc.. And that is what is best for us to lose weight.

By refining the grain gives a fine white flour but loses insoluble fiber and vitamins and minerals from the germ.

When choosing whole grains and derived food becomes more complete and will be satisfied before eating, avoiding pecking between meals and regulating our appetite.