Losing weight requires a change in lifestyle that includes a restriction on the number of calories consumed and increasing physical activity. This often turn to diet plans too far from our food habits. The Mediterranean diet is the food that kept for several centuries the peoples of the Mediterranean seashore.

The Mediterranean diet is not uniform because there are several countries who enjoy it, giving each their peculiarities. But yes there are a number of characteristics common to all which can be summarized in a moderate intake of fat, olive oil as the main source of fat, high consumption of foods high in fiber (vegetables, fruits, vegetables ), fish and poultry as an important source of protein. As this is an eating pattern characteristic of our environment, one may ask: Eating a Mediterranean diet is a good strategy to lose weight?

Dr. Shai and colleagues have addressed this issue. This compared the evolution of body weight in three groups of patients. One, following a Mediterranean diet, another a diet low in carbohydrates (like the popular Atkins diet), and the other group a diet based on restricting the number of calories from fat. All followed the same type of diet for 24 months. Patients lost weight with the three types of diet. However, weight loss was greater with the Mediterranean diet and the low-carbohydrate versus low fat diet. Furthermore, those who formed the treatment group followed a Mediterranean diet better diet than those assigned to a diet low in carbohydrates.

Two years later, the weight loss was approximately 4.5 kg in the two most effective types of diet. One might think that this is little, however, has shown that weight loss of this magnitude can decrease the frequency of diseases like diabetes are type 2 and hypertension in people who do not suffer.

Ultimately, losing weight is essential for reducing the consumption of calories. You do not need to rely on types of diets that are far from our usual eating pattern. Small changes sustained over time are the best choice for anyone looking to lose weight.

* Get up 15 minutes earlier in the morning and have breakfast at home. Include fruit, bread and skim milk.
* Prepare a healthy lunch the night before. Include grains, fruits, and vegetables.
* Bring a fruit to eat as a snack at work. Drink water instead of soda.
* Eat small portions at dinner. Add vegetables and a salad with low fat dressing.
* Walk or use the stairs instead of the elevator

Eat a variety of foods. Choose foods low in fat and calories. For example:

* Skim milk (skim) milk or milk with 1 (one) percent fat
* CHEESE marked on the wrapper “low fat” or “fat”
* Fruits and vegetables without butter or cream
* Rice, beans, cereals, corn tortillas and pasta
* Courts lean meats, fish and skinless chicken or turkey

Prepare healthy meals. For example:

* Bake, broil or boil foods instead of frying.
* Prepare beans and rice without lard, bacon or other meats with high fat content.
* Use less cheese high in fat, cream and butter when cooking.
* Use cooking spray or small amounts of vegetable oil or margarine for cooking.
* Prepare salads with mayonnaise or salad dressings that are low in fat or nonfat.
* Reduce the amount of food served.
* Please do not repeat small portions.
* Eat small meals and snacks during the day instead of one large meal.

Try to achieve a healthy weight and if you are overweight, try not to increase it. According to NHLBI, try to lose weight slowly. Lower half to one pound per week to achieve a healthy weight. A healthy way to lose weight is to eat less fat and calories, eating small meals and stay active.However, remember that you should discuss this with your doctor.

Invention
While this system was created by Joseph Pilates to rehabilitate soldiers who came from the First World War, became a method used by both athletes and dancers and the general public who wants to look fit and healthy.

Benefits
The practice of the Pilates Method improves posture, strength, flexibility, perception of own body, also restores all neuromuscular function and muscle tone right. Slightly increases muscle mass, thereby raising the resting metabolic rate, which means that they lose weight while resting.

In weight loss programs, is the ideal complement to accompany the diet because when you lose weight quickly, usually pain and muscle contractions occur in the back area due to muscle imbalance that occurs.

The Pilates Method works directly on muscle function returning to the base shade structures appropriate to move without stiffness or pain.

Though Pilates exercises are performed in a controlled and slow, muscular work is high, this varies by mivel that the teaching practice and class you select each teacher or monitor.

Ideally, if you know the technique and execution of exercises, it is appropriate to do one after another without pause, this form of work allows you to raise the amount of calories you burn in a workout.

In conclusion, it is a complete method that actually helps you achieve your goal of losing weight and shape your figure.

The diet is low in carbohydrates and protein and fat. These two give you a full stomach so you feel less hungry and a diet of approximately 1000 kcal best can keep full. Carbohydrates means that bread, rice, pasta and potatoes for the most forbidden area.

Despite the large amount of fat in your diet will do much of your stored fat burning. Normally your body gets glucose from carbohydrates. This is your body for a relatively easy process. If no carb count and yet the body needs energy it will get from protein and fat. This is a complicated process that it takes longer before being included. This ensures a longer feel full, so what you back from looking for extra snack to go.

Guidelines for following a low carbohydrate diet

Protein: Meat contains many proteins, the best choice here is lean, white meat without fat. Fish is an even better choice. Because the protein is very stomach filling, you may not always much to eat here. Choose something you really like, without breadcrumbs. An omelet with cheese slices and vegetables are also a good choice.

Fats: Unsaturated fatty acids are good extent. Polyunsaturated this is the best choice. These are mainly in liquid fat.

Salads: Choose lettuce, radishes, mushrooms, cucumber, celery or peppers. You can then add to chicken, turkey or cheese. Tuna, shrimp and crab may also.

Vegetables: Legumes, peas and corn are unacceptable. The rest of the vegetables can be stir frying, boiling, stewing or eaten raw.

Variety: Of great importance. Be creative yourself and try new combinations.

Fruit: Not advisable in connection with the carbohydrates. Therefore there is also a multivitamin is recommended.

Calcium: If you use too little milk, this long-term adverse effects. Again, supplementation is recommended.

Besides the main meal snacks are very important. It provides a break and can give you new energy.

Diet you fall on average a kilogram per week. But in practice, this may be more. The diet is only suitable for people who have a BMI greater than 27.

Once you’re on a weight you can use the carb intake to build something. This will be the risk involved that you’ll come up to 2 kg.

You both an underactive thyroid, high blood pressure and high cholesterol with the diet.

Of course we have seen themselves as the daily menus and calculated. The calorie intake varies from 950 to 1400 kcal. Besides the daily meals contain very little fiber. Average is about 9 grams. in his diet as much as possible, you should eat unsaturated fats. Saturated fats are in fact harmful to health. If this directive is set up and 10% may be. From my calculations showed that the saturated fat content than any time over this recommendation comes from. It climbed to 24% and this is more than double.

Conclusions:
It is true that there is evidence that diets such as this and the Atkins diet for quick weight loss concerns. For many people it is very stimulating to see how fast it goes waste. In this way it is good to keep.
But more than 1 kg per week weight loss is actually not so healthy. The Protocol can make a yo-yo effect. Of course, that in the beginning the weight off faster than after a while and are also heavier people faster. But Frank says that in practice very often is. This is not the intention.
We believe this diet is not a design for a healthy lifestyle. Once you’re done following this diet you will soon fall back into your old habits. It is impossible to keep so little to eat. The daily specials are only the main meals included. This makes it difficult to determine how much you have to eat in between. It is also not so good that supplements are recommended. A good varied diet provides enough vitamins and minerals.

We believe that diets based on low carbohydrates, no healthy way of life. Carbohydrates are needed for a proper balanced diet. Your body needs carbohydrates for immediate energy for your brains, your red blood cells and your nervous system. We continue on a healthy lifestyle is the best way to a healthy weight, and here to stay. This allows you to sustain the rest of your life and basically anything you can only eat it in moderation. Of course everybody is free to choose the diet that their good looks or fun!

Physiological regulation of weight

The normal individual maintains its body weight in a predetermined level of stability quite remarkable, given how much they vary daily calorie intake and activity level. Given the physiological importance conserve energy reserves is difficult to lose weight and keep it off voluntarily.

Appetite and metabolism are regulated by a complicated network of neural and hormonal factors. Hypothalamic centers for hunger and satiety are essential in these phenomena.

Some neuropeptides such as corticotropin-releasing hormone (corticotropin-releasing hormone, CRH), the melanocyte-stimulating hormone alpha (α-melanocyte stimulating hormone, α-MSH), and the transcript related to cocaine and amphetamines (cocaine and amphetamine-related transcript, CART) cause anorexia by acting on the central nervous system (CNS) in the satiety centers.

Gastrointestinal peptides ghrelin, glucagon, somatostatin and cholecystokinin are those which cause satiety and reduces food intake. Hypoglycemia suppresses the action of insulin, which lowers glucose utilization and inhibits the action of the satiety center.

Weight loss Occurs
when energy intake exceeds the calories available for this purpose. In most individuals, about half of the energy from food is used as basic functions such as keeping the body temperature. In a 70 kg weight, basal metabolism consumes about 1 800 kcal / day.

About 40% of calories consumed in exercise, although athletes can use more than 50% when performed in a marked degree. About 10% of caloric intake is used for dietary thermogenesis, a process in which energy is consumed in the digestion, absorption and metabolism of food.

The mechanisms of weight loss

The lowest food intake, malabsorption, loss of calories and increasing energy needs . The changes in body weight may be due to the changes in tissue mass or fluid volume contained in the body. In general, a shortfall of 3 500 kcal corresponds to a loss of 0.45 kg of body fat, but must also take into account water (1 kg / L) to be won or lost. Weight loss that lasts weeks to months usually means a loss of tissue mass.

The Bread Fattening
The bread is usually one of the first foods that you deleted when you go on a diet alone. But is there any reason that justifies it? The reality is that the bread, like the rest of starchy, rich in carbohydrates, the nutrient that our body needs in larger quantities and also the bread contains little fat.
In many cases, increasing the calories in the diet is butter, chocolate and sausages to accompany the bread, the sausage that often go with legumes, or cream sauces and cheese covering the pasta dishes. Many of these “companions” are high in fat.

The banana fattening
The banana provides more calories per 100 grams that most fruits such as apples, oranges, pears, strawberries, peaches, etc.. The same happens with figs or grapes, which have more calories than the rest, when you consider the same weight. But have you ever weighed a banana peel type canary?

Weighs just 100 grams, while any fruit usually weighs nearly double. Therefore, you only have to take a lot less for the more caloric energy that their contribution is similar to a medium apple or orange. No sense in your diet or your children do not include these delicious and nutritious food.

Any fruit fattening if taken after eating
The order in which food is ingested does not influence the total daily calories.

A fruit provides the same calories before or after meals. The advantage that you can report it take before eating fruit is that it gives a feeling of fullness through its water and fiber. And this may help you eat less of other foods.

Eat only fruit for a day thins
The fact that for one day only eat fruit or decrease food intake, does not make you lose weight, or what is the same, you lose fat. Just as not get fat because one day take a piece of cake.

By taking only fruit for a day, gives your body a good dose of vitamins, minerals, fiber and antioxidants, but no protein, carbohydrate and fat. Do you think this is a balanced way of eating?

If water is taken during the meal
Water does not add calories. Therefore, no fat, even when taken before, during or after meals. If you drink water before eating makes you feel full, which helps to calm the more moderate appetite and what you eat.

If I lose weight I can not eat pork
Pork has a reputation as one of the most fat and calories. This is not entirely true, you know why? First, the amount of fat is different depending on the cut. That is, a pork tenderloin has 5 grams of fat per 100 grams, while the ribs are around 24 grams.

What about the back? It contains about 9 grams of fat, little more than a Beefsteak, which contains about 6 grams. Furthermore, most of the pork fat is so simple that it is removed before cooking and get a meat and almost lean.

The fried egg dish is a prohibited
The egg is a very nutritious food that you have no reason to remove from your diet or that of your family. You can cook it in many ways, however, is fried and usually more successful among small, but what should I take this?

It is true that the frying any food increases the amount of fat as it absorbs oil during frying. However, the egg has a limited oil absorption. This means that no matter how cold more or less oil, because the egg will absorb a specific amount of oil.

Take a practical example: if a medium egg contains about 6.5 grams of fat, fried after this number increases to about 8.8 grams of fat. To see more clearly, we transform these results in calories. A medium egg contains 90 calories and caloric content after frying it becomes of some 112 calories. So, are you still thinking that the fried egg is a calorie bomb?

The stews are dishes that are fatty
The amount of fat and calories in a casserole or stew depends on the amount of oil to use and the type of foods you include. A lamb going to have more fat than for example a beef stew with vegetables and potato stew with spinach and shrimp.

Therefore, if you do not abuse the oil and try to choose low fat ingredients, you can prepare delicious stews that dishes need not be “banned”.

For Prof. Abdul Dulloo, of the University of Zurich, the machine packs because of fluctuations on the scale. Thus, dieting and regain the pounds quickly often leads to a higher weight than that of departure: the body reacts by building up reserves, because he has just experienced a period of “famine”. This useful mechanism there is still a century, playing against us now … Especially when the spiral is the yo-yo, which leads every time a little later in the overweight.

Obesity do you get?

We often speak of an epidemic of obesity. This has scientists thinking: what if the disease had an infectious origin? Because we know many viruses that cause animal weight gain importance. At the 12th European Congress on Obesity (ECO 2003), a particular DNA viruses, the Ad 36 has been implicated. Injected into chickens, mice or monkeys, it causes an accumulation of fat up to 40% extra! But this virus has been found in obese subjects. In some studies, one third of overweight people were antibodies against the infectious agent that is to say they had been in contact with this virus at least once in their life. It seems that accelerates the formation of fat cells. For cons, the modes of contamination are still mysterious. While it is clear that no one can accuse of being a virus responsible for the epidemic of obesity, it opens an interesting avenue of research, which should certainly help to better understand the mechanisms of overweight.

Followed by millions of women and men around the world, the Atkins diet back in fashion today, as evidenced by a new book published by Plon in 2005, “Atkins for Life” and decorated with recipes that n were not present in the original edition. He brings with him all the schemes known as “Low Carb” is to say no or low carbohydrates (sugars), very popular now.

Principle of the Atkins diet

In the light of scientific knowledge of his time, Dr. Atkins has developed a theory: it removes the carbohydrates in the diet on the pretext that they are secreting insulin, a hormone managing the excess sugar in the blood and being made responsible for the storage of fat. Once the carbs apart, we can theoretically ingest lipids and proteins and will see to volatilize the excess pounds.

The Atkins diet in practice

Since the fat ingested at will not be, according to the author, not treated in the absence of dietary carbohydrate, it is the alcohol and remove all sources of carbohydrates (pasta, sweets, breads, fruits, most vegetables, rice, starches, cereals, yogurts, cheeses …), white to draw the missing carbohydrate energy in fat reserves. Only 50 to 80 g of vegetables (as lettuce, spinach, cucumber) are allowed on the day.

We can then take control of protein foods (meat, fish, eggs, milk, cheeses, meats …) and lipid (cream, butter, oils …), short, many popular foods … but without bread or carbohydrate foods. You can eat as many calories as you want, as long as we respect these prohibitions.

Effectiveness of Atkins diet

The method promises to lead to significant weight loss: 15 to 30 kg while consuming 2 000 to 3 000 kcal per day! Examples of weight loss were prodigious indeed been reported, at least in the short term, because then the yo-yo effect is equally dramatic. Health problems are also far from being rare due to a nutritional balance disastrous.

Advantages and disadvantages of the Atkins diet

But what are the advantages and disadvantages of this method?

Advantages: This system is simple to understand. It is unnecessary to monitor and restrict the amount of food allowed. Weight loss is rapid and coupled to a certain euphoria (by excess protein in the meal) and a decrease in appetite (for the secretion of ketones by the body in reaction to the plan).

Disadvantages: This diet is sickening and very quickly if you lose weight, it is only by fatigue. Moreover, the initial weight loss is often already at a loss in water and not fat. It is indeed related to the fact that the body draws from its own reserves of sugars (known as glycogen) because we did not bring him in while bodies are dependent (liver, brain, kidney …) . Once these reserves depleted, the body uses the fat of course, but his muscles to provide glucose and therefore energy needed for the proper functioning of these organs. He gets tired and then produces substances called ketones. And when the rate of ketone bodies is too high in the blood, resulting in a state of fatigue, as well as inhibition of appetite *. Result: though they are allowed to eat as they like, the proponents of this scheme actually absorb fewer calories because they have less and less hungry. Similarly, this condition called ketoacidosis, resulting in very unpleasant breath and durable!

As for physical health, the diet is worrisome, because it fails in vitamins and micro nutrients protective for lack of fruit and vegetables (vitamin C, polyphenols …), it is low in fiber, which can cause significant constipation and too rich in protein foods, with the potential to dangerously raise the blood levels and urinary uric acid (may cause gout or bladder stones, especially when inadequate fluid intake). Finally, this plan is “super fat”, it is not uncommon for disorders of the gallbladder, and if it is true that a massive release of fatty acids is observed, this phenomenon is generally too sharp generator of lipid metabolic disorders, such as blood cholesterol in excess, which promotes heart disease. Thus, this scheme has been called by scientists “for myocardial passport”!

In conclusion, although the method seems pleasant to big appetites “carnivores” rather attracted by the salty taste, this scheme is not recommended, especially when high physical activity.

Then decoy or real advances in nutrition and dietetics? If the income of today we offer more, as in the past century, eating soap or do not drink a drop of water to lose weight (see History of weight loss), it is very difficult to find All these schemes. Which are effective, or otherwise dangerous? Early review of dieting …

A case reserves and expense

The weight reflects the balance between food intake and energy expenditure and excessive energy intake is stored as fat reserves. If energy intakes are too high, the stock rises and it grows, but if we reduce these contributions, the body draws on its reserves and you lose weight. It is on this simple principle that rely most plans.

Choose carbohydrates to lipids

Among the dietary energy, sugars – or carbohydrates – are the fuel energy used at the earliest. The body fat – or fat – excess are more easily stored in adipose tissue, while excess energy provided by proteins are burned.

Therefore prefer carbohydrates to fat, provided they better preserve the organs and muscles and creates a stable weight after weight loss. Some plans use these principles to select as food or delete another. Finally, plans to use the principles of chrononutrition taking into account biorhythms nutrition during the day.

Fats are the resistance

But by remaining fixed on food intake, often overlooked component of energy expenditure, then it is essential to also act on it to get maximum results.

Finally, to lose weight permanently, you must have the time … If you lose weight too quickly, we risk the return just as quickly, and especially to have trouble losing it again: The agency has retained memory blackout periods and will save significant expenses to meet. It is a kind of resistance to plans that installs and weight loss becomes increasingly difficult.

So to succeed in stabilizing its weight, lose weight progressively better while adopting sustainable lifestyles: diet and exercise.

While many of them bind diet when they do not need it, they agree that these periods are very difficult mentally.

diet change in depth

To diet is not a natural approach! This changes the eating habits, and thus marks that punctuate everyday life: organization of courses, choice of food (when it is not to replace bags and cocktails for weight loss), meal preparation … As noted Duboys Matthieu de Labarre, a sociologist at the University Victor Segalen Bordeaux, “the system requires constant vigilance, organization, anticipation, time and energy.

According to a CSA poll / OCHA in 2003, the plans require sacrifices that will put to evil :

• 77% of women find that dieting is very difficult;
• They are well over 73% have often wanted to crack;
• Half of those who follow a diet they feel will deprive them of what they like;
• And this impact is not only food as more than 20% of women acknowledge avoid meals with friends and social relationships as they are on a diet.

The size of food friendly and goes by the wayside … It’s hard to diet until the end in these conditions. Many are seeking then to find support, particularly from their surroundings. Do not laugh at all those posting their status as women “on diet” is a way to get help.

Arrangements to depression

All these constraints are not without effect on morale. As we know, food is often a pure pleasure and comfort, true allies of stressful or difficult times. You can practically draw a parallel with a smoker who cannot take a cigarette to feel reassured. And the gap or crack due to enter more than necessary will and self-esteem: it is not strong enough, we do not know how to take control … So it is not uncommon for a diet is accompanied by small strokes of blues and even heavy depressed.

The professional thinness!

But as pointed Duboys Matthieu de Labarre, face the difficult test of the system is not necessarily negative. Thus, these women often bind these blackout periods acquire many skills. Not only do they believe less and less to the miracle products, but they eventually learn to manage their cravings and balance their diet rather than restrict it. Their goals are more realistic and they try to keep the pure pleasure…

Despite these developments, which may be positive, enter the spiral diets is often synonymous with hell. And again the medical monitoring is invaluable: it avoids errors nutrition, and especially provides essential psychological support. But to avoid losing the moral, we should stop losing weight, especially when it’s useless!