0 How Much Fat Should consumed Every Day?

Almost all of the food you eat has a fat content. Fat has many functions in the body, one of them carry vital nutrients to the cells in the body, helps the digestion of food, and provide backup energy for you. 

That's why despite being on a diet, your body still needs fat. However, if you accumulate too much fat in the body, it will cause problems to your health.

How much fat should you consume each day depends on several factors such as weight, diet goals, profiles of body fat, activity level, and lifestyle. American Heart Association recommends limiting fat intake up 30% of total calorie needs. But if you are overweight, have high cholesterol, or a history of certain diseases, it is advisable to consume under percentage.

Why You Need Fat?

Fats are needed to support the body's major functions, such as helping the digestion and absorption of nutrients. Calories in a molecule of fat (9 calories per gram) provides more than twice as much energy as carbohydrates and protein (4 calories per gram), so when we started to thin out the source of energy (glycogen in the lower level), then the body will take energy from fat. Fat in food transport fat soluble vitamins into the intestines. This facilitates the absorption of essential nutrients such as A, D, E and K. If you are fat then you are at risk of deficiency lack these vitamins.

So, the fat will be benefit for you if consumed as needed and will bring problems for you if consumed in excess. It would be better if you eat healthy fats found in fruits such as avocados, nuts, canola or olive oil. Do not forget to diligently exercise to keep the body healthy and protected from fatty buildup.

0 Ideal Body Weight is not Everything

Every day the number of people who experience weight gain growing. Even this figure beats the number of people who successfully lose weight.

The World Health Organization (WHO) explained that obesity has become a global epidemic and more than 1 billion adults worldwide are overweight and 300 million people worldwide are obese.

This is definitely not a small numbers. Given the obesity and overweight is a risk factor increasing deadly diseases such as heart disease and stroke. Ironically, not all obese people understand this.

Standard BMI figures could not be the size that you are in the 'numbers' a healthy. If you are still buried waist fat, you are still at risk of developing the disease.

The results have shown that by increasing muscle mass, especially in the abdominal region and beyond, can reduce the risk of death. The higher the muscle mass the less room for fat stored.

This fact is enough for many people realize that we can not rely on the ideal weight for predicting the level of health, but also have to consider how much percentage of fat stored in our bodies.

Fat in the abdomen or commonly referred to as central obesity is fat concentrated in the abdomen which is a causal risk factor for metabolic syndrome and insulin resistance.

Insulin Resistance

Insulin resistance happens when your cells become less sensitive to insulin. Insulin is a hormone produced by the pancreas that are responsible for obtaining sugar from the blood. High levels of insulin and glucose in the blood strongly correlated with the level of fat you store in your stomach.

This means that the sugar in your blood can increase your stomach fat. This is why central obesity is considered as one of the highest risk factors for diabetes in conjunction with insulin and glucose function. From this fact you will also be able to determine an appropriate strategy to reduce the fat in your belly, and get a more beautiful belly shape.

Glycemic Index

If you are careful, you will immediately think to pay attention to GI (Glycemic Index) of foods you consume. Reduced fat means you have to lower the GI value in the body by eating low GI food areas. This in turn will control blood sugar and decrease of certain hormones that inhibit fat loss.

Reducing high GI food to be quite reasonable steps to reduce the overall fat deposits. This is why low-carb diets are still advised if you want to get fat-free muscle mass.

A diet high in fiber, protein and healthy fats, and eating more often can help the body control blood sugar. Even the studies say, by eating 1g of acetic acid (vinegar) can lower blood sugar levels in foods consumed by 31.6 percent.

Exercises for Body Insulin Function

Exercise can increase the rate of absorption of glucose into the muscle. This is what can speed up your body in getting rid of fat. Training method you choose also have different effects on insulin sensitivity. Rest in a shorter, higher intensity exercise and exercise combined is the strategy that you should employ to stimulate insulin sensitivity and maximize the utilization of glucose into energy.

As a result, your body will get used to using insulin and use glucose for energy without hoard into fat.

Well, now you already know that a healthy weight is not size that determines how healthy your body. However, you also need to pay attention to how much percentage of fat in your body.

0 Want to slim? Expand SLEEP!

Sleep. Everyone will love this one activity. Generally, people will spend a third of his age to sleep. Sleep is an activity that allows the body to perform the recovery process after a long day.

Not only that, getting enough sleep also has other desirable benefits people with excess weight, which helps you lose weight. How can sleep help on our diet exactly?

Lack of "Sleep" causes increased Body Weight

A study done at the University of Chicago and University of Wisconsin explains that people who sleep less more at risk of being overweight, even when the person is on a diet once.

The relationship between sleep and weight gain has been known since a few years ago. In previous studies mentioned that people who do not get enough sleep at night will likely unhealthy snack foods in the morning.

The research showed that those who get enough sleep (8 hours at night) experienced greater fat loss when running a low-calorie diet than those who get less sleep (5 hours) at night.

More than 53 percent of the weight loss comes from decrease in body fat levels in those who get enough sleep at night, and only 25 percent weight loss from decreased body fat in those who sleep less.

So if you're trying to lose weight, you should get enough sleep at night, as well as food to reduce the consumption of high glycemic index and Balance also with sufficient exercise routine.

Sleeping in the Dark Effectively Lose Weight

Researchers also found that the light is in a state of sleep can also cause weight gain. This conclusion was made ​​after researchers learned that more than 60 percent of dieters can not get quality sleep because the room lights were kept burning. Light bulbs may block the body produces melatonin.

Besides helping improve the quality of your sleep, melatonin is a pure antioxidant that protects the body from the threat of harmful free radicals. Melatonin has the advantage to spread more easily throughout the body's nerve cells, thus helping to improve the body's nerve cells more quickly. Therefore, to get the quality sleep you should turn off room lights when you sleep. In addition to saving energy, you can lose weight faster.

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0 Phase Lose Weight

You must have understood that the results of the diet can not be felt in a single day. Everyone will go through certain stages and processes before achieving success losing weight through diet program.

There are five stages of behavior change that is often experienced by people who are planning to lose weight. Five stages is both a guide and a proper road map for those who want to lose weight through the implementation of a healthy lifestyle.

Phase 1 : Pre - contemplation

This is the time where you do not have the desire to make healthy changes in your life. Even at this stage you would think that a healthy diet and lifestyle are not the important things in life. For your diet is to starve the activity bothersome. While idly while watching tv is the best option rather than exercising.

Most diets that started in this phase is only temporary and leads to failure. The best thing you can do at this stage is to reflect on your life goals, and educate yourself about the importance of health through a healthy lifestyle.

Phase 2 : Contemplation

Entered at this stage you might start to think and reflect on the importance of a healthy lifestyle. You also begin to reduce the consumption of fast food and occasional exercise. If before you eat fast food 5 times a week, now you try to cut it down to 2 times a week.

In the sports you begin to make small changes. If you previously liked to laze around in my spare time, now sometimes you start trying to walk around the housing complex. This phase is a good time to learn more about a healthy lifestyle, including diet and understanding how to exercise the right way.

Phase 3 : Preparation

At this point you get serious in taking action towards a healthier life. You had planned to purchase healthy food to be cooked at home. You also have to learn dozens of healthy recipes and save to support your healthy diet.

Not just do light exercise such as walking, taking the time now you've come to the gym to get to know a variety of equipment in the gym the following ways to use it. Reference on how to practice the right also have learned thoroughly.

Phase 4 : Action

This is where you really 'take action' after having the knowledge and preparation to start a healthy lifestyle. The first step may be quite simple, such as avoiding fatty foods, oily, and high carbohydrate and increasing consumption of vegetables and fruits and high protein foods.

Starting consistently mild exercise such as walking, jogging, and join the gym to learn about basic strength training.

At this stage it is important for you to begin to study the mechanism of your body after forged with a healthy diet and exercise routine. This is necessary so that you do not return to the old habit is not healthy. Form new habits that are more healthy and make it as part of your life in the long term.

Phase 5 : Maintenance

Once you have successfully achieved all the targets that you set either lose weight or improve fitness, the last and most important phase is the guard. Throughout this stage, you have to be consistent with a healthy diet and exercise routine that you run.

If necessary, invite family and friends to run a healthy lifestyle as you do. Tell them that your health condition better and more controlled your weight by running a healthy lifestyle.

More and more people adopt a healthier lifestyle all around you, the higher your consistency in the run.

Well, got to the stage where you are?

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0 Extreme Diet Causes Heart Attacks

Even though a lot of people trying to lose weight by dieting. Only few people who really understand how to run a healthy diet.

Most people will choose an extreme diet in order to lose weight quickly, and some even choose not eaten all day to get skinny body. Diet who done in an improper way can cause a variety of health problems both physical and mental.

In the diet, there are certain rules that serve as a guide to diet that you run not troublesome and more healthful.

Consume less than 1200 calories each day is an example of extreme diets often done by many people. This condition could trigger many health problems such as malnutrition, easily tired and even increases your appetite.

Here are four consequences that can occur if you are running an extreme diet :

1. Anemia

Nutrition deficiencies such as iron can lead to anemia, especially in women who are on the diet extremes. Women need more iron due to menstruation each month. Iron deficiency can affect health, such as shorthness of breath, decreased concentration, and irritability.

2. Decreased Endurance Body

Improper diet could impact on the immune system. This happens because the body does not get sufficient nutrition, so that the body's cells can not work optimally and the immune system becomes compromised. As a result, the body susceptible to disease.

3. Mental Disorders

Depression is the most common disorder if you do the wrong diet. Despair and frustration because the weight does not go down is the cause. Depression is also accompanied by lethargy, fatigue, mood swings, irritability, lack of concentration and lack of confidence.

4. Bulimia and Annorexia

Eating disorders such as bulimia and anorexia also target people who are running an extreme diet. In some cases, the disease can lead to death.

Well, if you are running an extreme diet to get results fast should you start trying a more healthy diet so that you are free of any harmful health risks.

0 4 Myth and Facts about Diet

Here's are misleading myth about diet and the following facts to increase your knowledge when dieting :

1. AVOID COFFEE DURING DIET

This is a myth. Coffee, when consumed in moderation (2 to 3 cups a day), is a secure part of a healthy diet program and contribute antioxidant phytochemicals. In fact, studies have shown that coffee can help reduce risk of type 2 diabetes, gallstones, Parkinson's disease and even some cancers. Avoid topping such as cream, sugar, and syrup flavor in your coffee.

2. FAT ARE NOT GOOD FOR DIET

Three nutrients your body needs to thrive : protein, carbohydrates, and fats. Fat is good for you it can be foound in food such as seeds, nuts, avocados, and low-fat milk gives you energy, helps rebuild cells and produces hormones needed. The fat should be limited or avoided are saturated fats and trans fats, found in foods such as red meat and other  processed foods.

3. DRINK LOTS OF WATER CAN LOSE WEIGHT

Water is very well known for your body. However, water is used as the main intake to lose weight? Of course not. If drinking water can keep you away from high-calorie beverages, it can certainly help in losing weight. However, adding more water to your diet program, without changing their lifestyle or diet anything, it will not be able to make a difference in reducing the number on your scale.

4. REDUCE EATING IN ORDER TO GET SKINNY BODY

Myth is, if you want to eat less skinny. Though getting to eat less, your diet will be more difficult to control. And the result, you will fail to control your diet. If you want to succeed, eat 5-6 times a day in small portions and healthy.

I hope this article is useful for you who having diet

0 5 Instant Diet Dangers to Health

Many people or even you frequently choose a diet method that promises instant results the fastest. However, it's not always give positive impact on your health. Health risk were threatened if you lose weight too quickly.

These health risks that you will face if you choose an instant diet to lose weight faster.

1. Risk of Anemia

Especially occurs in women who need more iron due to menstrual phase. Instant diet programs usually will cut excess body's nutritional needs, resulting in a deficiency of vital nutrients needed for the body 's daily performance.
Iron needs 2 times more women than man. Someone who had iron deficiency typically experience prolonged fatigue, shortness of breath, dizziness, and irritability.

2. Eating disorder

You've heard of Bulumia and Anorexia? They are classified as weight - alias phobia sufferers fear gaining weight. Generally, Anorexia can be interpreted as a loss of appetite. Fear of being fat is the cause of abstinence anorexics eat improperly, so many end up losing her appetite and did not realize that their body is very thin.
While Bulumia is a disease characterized by excessive eating, then throw it back to keep the weight does not go up. Compared anorexics who can easily be identified because it forms a very thin body, people with Bulumia usually have a stable weight even likely ideal.

3. Tired easily

Most of people who lost weight too fast is usually often detain appetite. They only eat in small amounts, or not eating at all. As result, the body does not get enough calories for energy to move. Loss of concentration. body weakness, dizziness and fell unconscious are common in people who perform instant diet program.

4. Threatening Liver Organ

According to Journal physiology of Gastrointestinal and liver physiology, a person's weight has decreased dramatically, it also negatively affects the liver. Unstable weight can increase the fat content in the liver. It can bring a person to a higher risk for degenerative diseases related to the liver.

5. Loss of Muscle Mass

Diets that are not equipped with adequate protein intake can also result in loss of your muscle mass. However, the body needs adequate protein intake each day in order to function correctly. In addition to helping build muscle , protein also plays a role in increasing endurance. When you don't consume sufficient amounts of protein, the body can eat it's own muscle tissue.


So, think twice before you deciding to take diet plan. Stay away from Instant diet. It's dangerous!
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