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Drink at least 2 liters of water a day, lemonade without sugar and herbal tea. Eat daily at bedtime and in the morning on awakening a glass of plain water with juice from half a lemon. It helps the weight loss and detoxification process.

It is better to eat less and often: 3 main meals a day and 2 snacks between meals. Ideal snacks are: fruit, natural juices, dried fruit (raisins, dates, apricots etc.). Fruits are not to be consumed as a dessert but only between meals, in small quantities.

Eat fruit for breakfast (in the form of salads or shakes) and high-fiber cereals.

At dinner is preferable to eat dietary dairy foods or fish with vegetables (salads or stewed).

At lunch eat fish, grilled chicken or turkey (on Teflon). The fish or the meat can be combined with trimmings like vegetable-based salads or stewed with a little virgin olive oil.

If you decided to follow a dissociated weight loss diet is preferable a dissociation on meals rather than days. The body needs balanced nutrition daily covering all food categories.

One day a week would be good to eat only fruit and drink natural juices. The day of fruits helps detoxification, weight loss and body vitaminisation.

Complete the weight loss diet with nutritional supplements that help to melt fat, detoxify the body and ensure intake of vitamins and minerals.

If you have hormonal problems or a poor mental state (depression, fatigue) is good to talk to a specialist before starting a weight loss diet. The combination of weight loss diet with adequate medical treatment and timing for starting the diet will help you get the results you want.

Get rid of concentrated sweets. Replace them with all kind of fruit. If the need to eat sweets becomes overwhelming and obsessive during a weight loss diet eat some dark chocolate.

Drop the pork. It is forbidden during the weight loss cure. Replace it with fish, chicken or turkey. Cook the meat on Teflon or on a grill. Add spices to enhance the taste: thyme, basil, oregano, allspice, marjoram, rosemary, soy sauce etc. Invent by yourself tasty recipes, healthy foods that help you lose weight using these ingredients: vegetables, fish, white meat, virgin olive oil and spices.

Do not combine meat with potatoes or pasta. It’s a big NO when you’re on a diet.

Give up the white bread. If you can’t give up bread during a weight loss diet consume one or two slices of black bread per day.

Cancel foods with hidden fat like cheese, melted cheese, margarine, Parizer etc. from your meals.

Do not consume stiks, potato chips, biscuits, wafers, etc. Replace them with fruits.

Give up fast food, sausage and avoid fried foods.

Do not eat after 6 o’clock. If you get hungry eat a fruit or a dietary yogurt.

Caloric restriction has serious effects on the body, which researchers hope to be able to induce also through drugs

Since eating 25% less, the study volunteers CALERIE weakened about 10 kilograms, they feel healthier, lighter and more energetic. Scientists suspect that they will have a longer life than other people.

CALERIE study (Comprehensive Assessment of Long-Term Effects of Reducing Intake of Energy), which takes place at a university in Boston, started from the idea that people who consume fewer calories enjoy a better health, what would ensure a longer life.

This view appears a paradox. If you eat to live, how is it that less food means longer life? No scientists have a precise explanation. The fact is that this conclusion was drawn after some years of studies on various organisms, from fungi to mice. People who eat less live longer by 50%. Soon we will find out what effect has this semi-starvation on humans. Till now we know that even monkeys have a longer life if they eat less. Primates who were famished they didn’t make diabetes, heart disease and cancer as much as those who ate one’s fill.

Every time you keep a diet low in calories (but which contains, however, essential nutrients) you reduce cholesterol, blood pressure and blood sugar, and that means extra years to your life. However, caloric restriction seems to trigger other mechanisms that prolong our life. It is not just the fact that they keep away the diseases. It is exactly what the Calerie study pursues : to discover what are these mechanisms.

Volunteers will eat 25-30% less than normal for two years, after which they will do thorough analysis to see what has changed in their body. The researchers have to determine if all people will benefit from caloric restriction. Since 1935, scientists noticed that people who eat less live longer. Subjects were mice. It was also noted then that it is not the less weigh that prolong mice’s life. Those who ate more but who maintained additional exercises had not a longer life. Since then the researchers try to explain how caloric restriction works. So far there are only theories still unconfirmed. Mild hunger is likely to act as a stress factor, slowly but steadily, which strengthens the body and makes it more resistant to age issues. Also, caloric restriction slows metabolism and people with a slow metabolism live longer.

Once they find the exact link between hunger and longevity, researchers need to identify the molecular mechanisms that made this connection. They hope that in the near future, these mechanisms can promote drugs, so we can live longer without going hungry.

In the first days, everything goes smoothly. Superexcited, we ignore the confectioneries and McDonalds and almost see with our own eyes as pounds add up. Follows, however, that second that, without realizing it, we wake up in the shopping cart with a chocolate, a pizza and a pack of biscuits. And all our efforts were in vain. Many weight-loss schemes, even the scientifically prepared, it will end without our will, because we are not prepared to face “traps” whici await (awaiting) us at every step.And the weak will not weaker thanwomen they know in advance.

Are all delicacies prohibited?

No1 mistake: eliminating from a daily menu of everything that is supposed to gain weight. Result: a mad greed and a lust for all that is prohibited and … excess pounds. Over 50% of the women know this.

Solution: Plan(schedule), early, some small “sins” – a piece of dark chocolate or two, three biscuits.Your subconscious mind is calm and the lust is not even installed.if you can not resist shopping, use the following trick: prepare(draw up) a list of foods for the entire next week and buy them all at once. This way, you do not have to think about what you eat daily.

Motivation is reduced to zero

At first, friends and family were delighted by your firstvisible success, but in the meantime, subject became to old and nobody will notice that the trousers are wide. No words of regard, no compliment. Then why sould you carry on?

Solution: Reward yourselves for every pound you lose – one escape the city, a good book, a new sweater.And seek support from a friend or a person with the same problems that you have.

Cake with whipped cream is simply irresistible and, as you blink, you eat two pieces of cake. Lowered into their own eyes and something you would say “the same thing.” Officially finished with the regime, but weight and conscience remain in place. Solution: relapse are part of the program and not a reason to overturn all plans.Get yourself a brief respite and think well that will push his “miscalculation”. Stress? Problems at home? Check your feelings and you do not give up. Specialists in nutrition issues say “extra food means extra mental stress”. If in certain cases you are convinced that only a piece of chocolate you could you save, imagine how would you feel after you eat. Try next maneuver meant to distract you: when you feel confused, take a ride around the block or slowly drink a large glass of water. Will clear your mind and reduce stress.

The survey consisted of two distinct stages: the first they tried to determine whether so-called children’s eating behavior is determined by the herd effect , meaning that young children imitate (eat) what they see every day (why / how others eat) – this having repercussions throughout their entire life. The second part of the study wanted to establish whether multiplying the number of calories and the lack of exercise did indeed lead to proportional weight gain for all the studied subjects. Initially, the researchers visited a kindergarten and studied a group of children over several days. At first, they simply studied children’s behaviour regarding food habits: at mealtimes, all children ate the served food, there were no registered cases of children who refuse to eat or who asked for extras. The following days, after the usual meal, every hour, while the children had a drawing program, they were given plates with party food: chocolate, candy, cookies. Here responses were surprising: although they had just eaten and were tired, some children put aside their sheets and coloring pencils and began to eat everything of the plate, others were happy to taste a little of what was on the plate and then to continue to draw, others on the other hand completely ignored the new food, pushing the plates away and focusing fully on drawing.

Some of those who emptied the bowls of sweets invited those who were at the same table with them to eat from their plate, but the latter reacted very firmly, turning their head and refusing categorically.They seemed to say: I’m sick, I just ate and now I want to draw! What explains the childrens very different behaviour? Researchers say that in most cases an obese adult was certainly a child predisposed to weight gain from a very early age, his body fat mass developing faster than others. Performing additional tests on rodents and correlating the results with the latter, researchers said that when a mother eats food rich in fat during pregnancy, this produces changes in the brain that stimulate the future child’s appetite and which lead to over-feeding and obesity since childhood. This could be one possible explanation for those children who ate more than they actually needed , while others did not touche sweets – one can extende this explanation to the behavior of overweight or obese adults. The second part of the study was performed on a sample of 20 people aged between 18 and 35 years, both women and men of different races. All had different lifestyle, education, different jobs, different food preferences and habits. They studied their eating habits and the way they exercised for a month.

Conclusion? You are one of those lucky few if your mother took care not to eat very oily before giving birth,if you’ve developed healthy eating habits – such as not eating more than you need – and if you have a good metabolism, with a lot of burning processes in your body. It’s very likely you gain weight harder and you lose weight easier. Unless you are one (of the increasingly few) so lucky, make sure you do more exercise, you eat at regular intervals, you eat healthy and also make sure you fit into the number of daily calories allowed. The key to success is disciplining your diet!

Most women dream about how they want to look like long before beginning their diet. Often, they tend to cling on an ideal image that can’t be obtained. Short, solid legs will never become long and thin deer-legs. Also a broad shouldered woman will never look like a sylph by wearing a tank top even if she is 20 pounds thinner. The deception is imminent and so is the food eaten out of frustration.

The Solution: Be realistic. Your body structure won’t change because of your diet nor will your life become any easier. The sure thing is that you will look and feel better. Proper clothing will emphasize the parts that advantage you before even finishing your regime. Turn to a stylist for help or ask a friend who you trust to go shopping with you.

Pounds don’t evaporate easily

Your pants are not fitting you anymore also you can’t zip up your dress. That’s it: starting today you begin a severe diet. However, the day afteryour body gets stressed, your stomach is rumbling and after 10 minutes you’re eating more than you would eat in an entire day. The silhouette you dreamt about is gone.

The Solution: Habits can be changed from one day to another and without planning!Try to imagine then how life will change and how you will look in your old suit buttoned down and zipped up. And never forget: the fat on your hips settled in time, perhaps in several years, so it will not easily dissolve, either by clapping your hands or by using non-orthodox methods.

The scale seems to be jammed all of the sudden. Is that all?

Typical situation: After several weeks of treatment, nothing happens. That’s because the body got rid of the accumulated fluid, but is still dependent on its fat reserves. In addition, your metabolism got used to “modest” nutrition and restricts your energy needs.

The Solution: Don’t exaggerate with your exercising in order to burn more fats and also don’t check the scale every single day. Alternation is always pleasant and will help pass the stagnating part of the regime. You should try, for example, other sports. You should always think of everything you have done so far in order for you not to give up.
A trick you can try: make a chain out of paper clips. For every pound less you hang another clip to the chain. Put the chain in your wallet and keep your hopes up!

The Jo-Jo effect

The five kilograms you planned to eliminate are gone, you’re eating normally again, but you realize that you put back in place the fats one by one. Jo-Jo is the classic effect: at 8 weeks after finishing the diet, the body consumes more energy than before you started! He “interprets” your diet as a state of crisis and stores the fat. You can think of this as “money for rainy days.”

The Solution: You should begin another regime all over again, choosing feasible meals every day and eventually this can turn into your normal diet. It still remains valid the fact that your diet should contain more fruits and vegetables and less fat and quick meals. And those of you who do more and exercise regularly for example by swimming or cycling three times a week will maintain their weight even if they indulge from time to time.

The peel of a fruit is the richest in vitamins?

FALSE: vitamins and other nutrients are found in maximum concentration in flesh. That does not mean you have to throw the peel. Its fibers serve as intestinal stimulus, and a diet containing fibers can help prevent constipation.

If we need calcium, is it enough to eat dairy products?

FALSE: It is true that dairy products are an important source of calcium. But to reap the benefits of calcium, you should avoid eating dairy foods in combination with:

• Tomatoes, spinach or berries. They contain oxalic acid, which, in combination with dairy, form calcium oxalate, favoring the formation of so-called “kidney stones”;
• High-fiber cereals and legumes. These contain fitic acid and such combinations lead to the formation of calcium phytate, which eliminate calcium from the intestine, thus depriving the body of precious minerals.

Vegetarian diet has no contraindications?

FALSE: It is true that vegetarian diet reduces the risk for many serious diseases (cancer, cardiovascular diseases, obesity). However, eating vegetarian food, if not balanced, may lead to deficiencies of calcium, iron, vitamin B 12 and D. If these vitamins and minerals are missing and are not compensated by dietary supplements, they will have serious consequences on health, particularly among children, pregnant women, people with intense physical activity or chronic.

Should we avoid all the foods that contain fat?

FALSE: The decision to eliminate all fat from food is wrong. Fats are a group of nutrients that should not miss the daily diet because they improve the taste of food, but , even more, they give the body the nutritional intake that is needed. Fats are an important source of energy and help to assimilate the vitamins A, D, E, K in food.

Do we lose weight easier if we skip the breakfast?

FALSE: Scientific studies have shown that the risk of obesity is higher among those who avoid having breakfast, because they will eat foods in larger quantities in the second half of the day, when their bodies do not burn so many calories.

Eating healthy is less tasty and not as diverse?

FALSE: It is true that there are certain types of food that we should avoid, but a balanced diet is based primarily on variation precisely. No need to remove food that you like from the menu, but also don’t let that be the only thing you eat. It is known that excess of any nature, leads to imbalance.
A change for the better regarding eating habits involves experimentation with new recipes, and often consumption of vegetables and fruits. You should not eat only veggies, but you should not make a habit of enjoying the so-called “junk food”, also. With a bit of imagination and effort, there can be a delight to every meal.

We need a large amount of protein to develop muscle mass?

FALSE: To develop your muscles you need to exercise, not to eat foods rich in protein. An excess of protein will be digested and converted to body fat, not muscle. Furthermore,the excess of proteins in the form of food or supplements, can overwhelm the kidneys and may increase the need for water in the body.

Avoiding a meal helps us lose weight?

FALSE: This option favors just accumulating more pounds. Depriving the body of its nutrition creates a state of alert. You will do nothing but eat more than the next meal. Rather than starving yourself, it is better to eat less at one meal, but more often.

CONCLUSION? There are many misconceptions related to nutrition. It is important to be informed and to distinguish between truths and myths to make choices for our bodies.

Nowadays there are trendy weight loss diets like Atkins, The Zone, Sugar Busters, all linked together in one aspect: very low carbohydrate content. Do carbs make us gain weight? We will try to answer this question further in the article.

But after all what are carbs? Carbohydrates or sugars are an important class of nutrients, mainly used in body energy for their role. 1 gram of carbohydrates generates 4 kilocalories. They are the main source of energy for the body, being readily available and can be stored as muscle glycogen level. The main secret lies in choosing exactly the right carbohydrates and the quantity required.

Simple carbohydrates are found in foods such as honey, refined sweets and juices, being quickly digested and used immediately for energy. These carbohydrates quickly raise blood sugar (blood glucose). Before an intense cardio workout, using simple carbohydrates is a good idea (unless you are on a weight loss diet).

The idea of low-carbohydrate diets could be summarized as: eating too many carbohydrates will stimulate the insulin production, which will lead to overeating, obesity and eventually to insulin resistance. Excess carbohydrates are converted to fat in the blood under the influence of insulin, which are then stored in the fat cells.

How much is “low carbs”?

• Nutritionists recommended to consume no less than 120 grams of carbs per day
• Recommended daily dose (RDA) is 300 g of carbohydrates for a weight loss diet of 2000 kcal (ie about 60% of total caloric intake)
• Atkins diet initially recommended 20 g / day, ie less than 5%
• The Zone diet recommends maintaining the carbs at 40% of total daily calories

According to studies published in the New England Journal of Medicine, those who followed for 6 months diets with fewer carbohydrates lost more weight than those who followed a low fat diet. In addition, those who followed the Atkins regime have registered an increase in the level of HDL cholesterol (the “good” cholesterol). After a year since the cessation of weight loss courses, participants regained a third of their weight back.

There is no question that the diet with few carbohydrates are effective, but are they 100% safe?

Many nutritionists are not big fans of these diets. The main concern is about the fact that many foods are rich in protein and an important content of saturated fat and high fat diets are a favorable factor for heart disease, kidney and liver diseases, cancer, osteoporosis. Although I said earlier that the Atkins diet increases HDL cholesterol … well, doctors say it is only a minor benefit.

American Heart Association studied five of the most popular high-protein diets and concluded that they encourage a rapid decrease of weight, but the consequences of increased consumption of fat (subsequently to these diets) can be serious.

How does the perfect weight loss diet looks like?

Unfortunately, no definitive answers yet. But here are some useful ideas:

• Educate yourself continuously from reliable sources.
• Base yourself on instinct too. Any diet that restricts an entire group of foods that you know are healthy (eg, fruits) should raise serious questions.
• Choose the path of moderation. Carbs, proteins and fats are not enemies. Too much of each can be an enemy.
• Do not give up carbs completely. Choose those foods that contain complex carbohydrates (cereals, fruits, vegetables).
• Remember that most schemes are based on calorie deficit, meaning the effort to consume more calories than you bring in the body through food.
• Remember that physical effort is a basic component of weight-loss program.