Diet & Nutrition 7 - Common Mistakes in Your Diet

Now these seven common mistakes on diet & nutritional diet that will actually make you ... fail.

You do not consume fat
Experts agree that low-fat diet is a good way to erode the overweight. But, this research present recently showed that eating a little healthy fat (especially saturated fat single), which combined with a diet high in fiber and protein, can help you lose weight. In this way, as said Penny Kris Etherton, Ph.D., RD, nutrition professor at Pennsylvania State University, will make you feel full longer. You were much more firmly to keep running weight-loss program.

Too many 'ban'
Many women who memblack-list their favorite foods. The reason is because there are several types of diets say all food is dangerous and can make their bodies 'bloated'. "You can not see the partial food," says Dayle Hayes, MS, RD, nutrition consultant from Billngs, Mont. "When you get rid of a bunch of food type, then you throw a variety of essential nutrients." "Making 'the list of foods not be eaten' is practically the world's oldest-style diet," adds Robyn Flipse, RD, nutritional consultant. Yet what is important is how to shop or prepare food for themselves and doing regular physical activity. For instance, if you do not drink milk, eat diary products or nuts, you lose some of the best protein sources. If you avoid eating fish rich in fat such as salmon, sardines atau tuna, then you are removing a source of omega-3 fatty acid which is very important.

You hit 'amnesia'
Research shows that many people forget what I've been eating all day long, or pretending not to know what is not so visible on his food (such as sauce, sugar or fat is hidden in his food). In addition, it is easy to 'forget' the calories you can through snacking. But remember, the body never lies. The results will you see on the size of the buttocks, abdomen and your thighs are bigger.

"I once took my friend all day and was so stunned by how easily he forgets what he has to eat," says Ann Litt, MS, RD, LD, a nutritionist and author of The College Student's Guide to Eating Well on Campus (Tulip Hill Press, 2000). "Too many small bites and sucking if collected can be equal to one full meal if you're not careful," he added.

Diets that do not fit your lifestyle
Having the desire to eat healthier and lose weight naturally is very good. But, if not dealt with proactively, and personal, then the diet with the best goal could lead to failure.

To make it real, try to look at your lifestyle and work out ways what would be successful and did not work for you. When you work around there is no available healthy cooking, it never hurts you bring lunch from home. Or, try subscription rantangan diet to get healthy and low calorie foods. Or always order half portions of food when you eat outside.

Becoming a vegetarian? To be slim?
You think not eating meat at all will make you lose body fat? Think again. Because actually much better reason to become vegetarian, and weight loss is not one of them. Why? Many women who remove meat is not successful in reducing weight because they do not eat meat in large quantities.

In fact, a lot of 'instant vegetarian' actually gain weight because they replace the meat with a large serving of noodles, rice, or cakes. Yet all these foods contain calories which is almost as big as the meat, in fact do not contain proteins that make you more powerful. To become a vegetarian need more than just replacing meat with tofu or just always eat vegetables every day. Being a vegetarian is a process that terrnasuk of them create new patterns of shopping and cooking habits.

To change slowly, try to buy a cook book vegetarian menu. That sounds good if you consult with a nutritionist to plan a satisfying meal of your tongue and simultaneously fulfill your nutritional needs.

Your weight increased two-digit
It is very easy to gain weight as much as two kilograms, but also quite easy to reduce it again. You can scrape the excess weight of 2 kg within a month without making the adjustments that are essential to the calories you consume each day. To remove 1 / 2 kg, you can simply reduce 3500 calories could reduce the number of calories you consume or to exercise harder to burn more calories. By reducing about 500 calories each day, you can discard 1 / 2 pounds in a week, or about 2 kg in a month.

But, if your weight increased 5 kg or more, then you need to make a bigger commitment. That could take at least two months, or you have to reduce more calories from food each day and add your sports schedule. And obviously this is not a realistic scenario.

To stop the weight gain at first, make a diet diary to track caloric intake and your emotions are associated with foods. Then weigh yourself at the same time every week. Thus suggestions Dwan Jackson, RD, a spokeswoman for the American Dietetic Association. Better yet if you check your body fat every month. By reviewing your progress regularly and make small adjustments in your diet and your exercise habits, it can certainly be no change in the numbers on the scales.

There is always a plan
It is normal to feel hungry, so rather than deny the 'call of nature' is planned at the moment of your time so you eat iapar just in time. Because if not, you tend to lose control and overeat. "You should not travel more than four to five hours without eating beforehand," advises Evelyn Tribole.RD, nutrition consultant in Irvine, California. "Bring your lunch to work, if you do not like the food menu in the canteen. Bring also a healthy snack such as fruit, nonfat yogurt, or boiled peanuts you can eat while in a vehicle or in accord-interrupted lunch."

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Diet & Nutrition - Fight obesity with Vegetables

IF you are among those who are not anti-vegetable, be grateful! Various studies have shown that vegetables contain powerful compounds that can increase endurance, protect you from disease and 'fight' obesity. Furthermore, phytochemicals, substances that can only be found in vegetables and fruits, powerful lower the risk of chronic diseases and cancer.

Vegetable eating habits did not come naturally to everyone. Moreover, as revealed by dr. Leane Manurung, MSc, nutritionist doctor, the original flavor of vegetables is not as good as meat, "If not cooked with delicious seasonings or sauces, vegetable flavor is less appealing," he said. In addition, many people who do not like to eat vegetables because it is not accustomed childhood. "Most children who do not like to eat vegetables is a nurturing mother is working or not 'serve' his son," says Leane. Researchers from the National Cancer Institute, U.S., and even found that only 20% of children who ate fruits and vegetables in sufficient portion of each day. And 25% of the types of vegetables that are eaten by their French fries If you include people who are lazy or even less likely to eat vegetables, maybe a little trick can help you to meet the needs of daily vegetable intake. Nothing wrong, right, try!

Discover what you love
Luckily we live in a country that is rich variety of tropical plants. Yes, you can easily find the type of vegetables are preferred. To get it you need to arouse your curiosity and adventurous spirit. And most important is the willingness to experiment. Included will be experimenting processing method. Because vegetables are processed by boiling, pan-fried, cooked in a microwave or eaten raw will give a different taste and texture. How to cultivate the proper equipment must be observed. For example, the vegetables should be cooked in quick time, as you often see in Chinese food restaurants. "If cooked quickly, the color will remain green vegetables. Moreover, if too long, the content of vitamins and minerals will be reduced," said Leane.

Salad
You can put whatever vegetables you like into the salad, like lettuce, tomatoes, beets, corn, peppers, carrots, onions and others. Besides vegetables,

Why is it necessary to eat vegetables?
There are three processes that occur in the body, namely the combustion (energy), development (growth) and settings. To get the energy, the body requires carbohydrate, fat and protein. While to grow and develop the necessary protein and water. And to arrange for all these processes occur there must be vitamins and minerals derived from fruits and vegetables. "That's why the vegetable is very important for the body, because there are certain substances which can only be obtained through the vegetables. In the flesh there are also vitamins and minerals, but the numbers just a little," says Leane.

Eat plenty of vegetables and fruits is also an ideal way to lose weight naturally. Besides low calories and low in fat, fiber in vegetables can satiate the stomach. Vegetables also make bowel peristalsis work better, making it easier bowel movement.

Serve with interesting
Ways an interesting presentation and processing can help you get rid of a sense of reluctance to eat vegetables. No need to consume raw vegetables in or put a whole bunch of vegetables in your dinner plate. Try to make it more delicious cooked into soups, pizza, pie or lasagna. With cut it into smaller sizes or mixed with other foodstuffs, vegetables will be more comfortable visits. Moreover, when eating soup, you will not feel the flavor and aroma of each of the vegetable. Or as in pastel or lasagna, you do not need to look directly vegetables because the dough is wrapped closed.

Allow plus fruit
Many existing nutrient content in vegetables is also found in fruit. So can you just replace the nutritional deficiencies of these vegetables with fruits. But that does not mean avoid vegetables altogether. There are nutrients and compounds in vegetables that can not be easily obtained elsewhere. "The fruit contain more vitamins, but less fiber and minerals," says Leane. But could you combine fruits with vegetables. Drinking a glass of juice in the morning and another one in the afternoon or evening can be a decent business. But because the number of fibers lost in the processing of juice, so not a good idea if only rely on juice alone. And do not forget, note also diversified by type and color of the fruit that you eat. Each type and color has its own advantages.

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