1) Avoid putting croutons on a salad.

2) Eat a pizza with grilled chicken instead a slice of pizza covered with pepperoni.

3) Roast vegetables with fresh herbs and a little olive oil or sesame oil instead of butter.

4) When the birthday of your friend, try eating only half your slice of cake (it will have less sugar).

5) Add fresh berries to your cake or your pie instead of adding ice cream or sorbet.

6) Do not eat the bun with your burger or hot dog.

7) If you can not prevent you from snacking, sharing snacks in small bags or small bowls instead of eating directly in their big bag.

Dip the vegetables or pita in the humus instead of soaking in cream sauces.

9) Use of plain yogurt for sauces instead of sour cream.

10) Buy mostly beef extra lean ground beef or replace the turkey or ground chicken.

For many years fat was bad press, and it is only recently that we began to better distinguish different types of fat and the public begins to understand that there are “good fats”, and “bad fats”.

We are all aware about that polyunsaturated fats, monounsaturated and Omega-3, to simplify the most, are most beneficial to health and that the trans fatty and saturated fats are the most dangerous, to avoid absolutely .

According to Dr. Michael Aziz, MD, and several of his colleagues, the science has determined to recommend a low fat intake, particularly saturated, was not able to distinguish differences in the characteristics of saturated fats. We simplified things by giving recommendation to avoid all types of fat. This was not without consequences for health in general and particularly for weight control.

Moreover, the industry replaced saturated fats with trans fatty and refined oils which have proved more dangerous to health than the saturated fats they replaced, promoting cardiovascular disease, metabolic syndrome and probably some cancers.

Recommendations to reduce the fat has also resulted in the emergence of diet or habits promoting carbohydrates or ultimately, a diet high in sugars. In fact, these carbohydrates are usually refined, they imply a peak of insulin and result of silent inflammation and increased blood sugar which will be converted into fat that is stored in the body.

Some saturated fat can lose weight and are conducive to health

Today scientists realize that saturated fats may promote weight loss! A study by the University of Connecticut showed that women who include saturated fats in their diet, lose 33% more weight than other study participants who followed a traditional diet.

Saturated fatty acids are materials necessary to manufacture many hormones that play an important role in metabolism, including “burn” fat.

In these hormones are included estrogen, progesterone, testosterone, adrenaline, and DHEA.

The saturated fat in a meal prevent “fast sugars” to enter the body and be responsible for a spike in insulin, which results cause cravings and send the signal the liver to convert sugars in abdominal fat.

The lack of saturated fat in a meal also causes more easily physical and mental fatigue.

A diet containing saturated fat gives a better feeling of satiety, energy metabolism and helps burn immediately that these fats to provide energy.

Saturated fats are they unhealthy?

Saturated fats have however been identified as being harmful to health and particularly to the cardiovascular system. Saturated fats are known to raise levels of bad cholesterol (HDL) compared to good cholesterol (LDL).

Recent studies on saturated fats, showed that all saturated fats are not alike and that there are different types of bad cholesterol (LDL). According to Dr. Azziz, most doctors are still not aware of this distinction.

We now distinguish two types of LDL. One of these types of LDL is too large to pass under the arterial walls and form a clot. The second type is called sLDL (s for small or small), it is dense and small, and it would be him guilty of atheromas which clog the long arteries.

Saturated fat would promote only elevated LDL too large to do damage and would have virtually no impact on small LDL that are responsible for the deterioration of the arteries and cardiovascular problems. Carbohydrates, especially when they are refined, and all “fast sugars” sLDL favor and are therefore more dangerous to your health and weight.

Dr. Azziz recommends particularly saturated fat from the coconut oil, butter, palm oil and chocolate.

It also recommends the use of other types of fat, monounsaturated fats such as olive oil extra virgin, first cold pressed, almonds, almond butter, and fatty fish like salmon, tuna and sardines.

Of course he recommends unlimited consumption of vegetables and fruits, with emphasis on green leafy vegetables, cruciferous, and later fruit small berries and citrus.

Finally, Dr. Azziz recommends consuming a minimum of protein (white meat, eggs, seafood and fish) and if the carbohydrates are allowed, they must be unrefined, high fiber.

He also recommends using a profusion of herbs. To sweeten it proposes to replace the sugar with agave syrup or stevia.

Drink plenty of water, natural lemonade, tea.

Make three main meals and two snacks on the day.

Past holiday dates and when you lose a few kilos but it’s time to start caring what you eat, to do nothing better than to resort to certain foods that can help.

Fruits and vegetables are at the forefront at the time of combining the portions of the day. Note that no extra kilos removed by magic, but help burn calories and satisfy your appetite.

Includes the following vegetables in your diet balanced with protein sources by combining them clean. That’s more an exercise plan will ensure you maintain weight loss and even fat loss.

Spinach and chard
Many say that the dark green leafy vegetables like spinach and collards, are an excellent food and very satisfying with fewer calories.

The raw spinach contain fiber and contain lots of water fail to fill. They provide large amount of iron, calcium and vitamins A, B, C and E.

One benefit of these vegetables, according to studies in Holland, is that women who eat large amounts of folate-rich foods are less likely to have children with cleft lip or palate.

Grapefruit
There is no magic fruit or vegetable. While aid to losing weight does miracles. The phytonutrients and soluble fiber that has grapefruit and other citrus fruits, helps reduce cholesterol. It has fewer calories than an orange if you add sugar and is ideal for diets.

Apple
It’s healthy and helps you lose weight. As the Committee of the Washington State Apple and the Gold’s Gym in the United States, 346 people lost an average of eight kilos in 12 weeks by exercising and eating three apples a day in a nutrition program.

Experts say that apples and exercise are not everything. The fruit pulp chewed hard and take longer to satisfy most. A glass of juice has more calories is equivalent to two whole apples.

Celery
It is an excellent food diet, calorie burner, especially when chewing. Contains vitamins E and C.

According to researchers from Cornell University, phytonutrient-rich vegetables such as celery, broccoli, yellow onion, help prevent cancer.

Strawberries
There are fruit most suitable for weight-loss regimens. Strawberries, peaches, plums and grapes contain anti-cancer carotenoids and high in fiber that reduces appetite.

Fruits that you should not eat so often are: watermelon, banana, melon, pineapple and papaya. These are treated very quickly and cause the concentration of blood glucose to rise rapidly.

Dairy descremadados
Foods rich in calcium appears to speed up the metabolism. Researchers in Hawaii and Indiana have found that women and girls who consume dairy products regularly have lower weight and body fat than those who do not. Some argue that calcium intake helps reduce the risk of ovarian cancer.

Salmon and other fish
These products give us a feeling of being full, this is given by the mixture of protein and fat in oily fish like salmon, trout and mackerel.

Fats include, besides those from the blue fish, yes you can eat when one wants to lose weight are: canola oil and olive oil. Albeit with caution.