10 Commandments For A Healthy Diet

1. Do not skip meals. Frequent and eat less. Every day, three main, two meals Dec the most suitable choice.
2. Eating a balanced and varied do not compromise. White flour, avoid sugar and starchy foods. Enough protein in each meal (meat and dairy products). Two servings of fruits and vegetables eat at least three servings of every day. (1 serving of fruit a tennis ball, with vegetables should be the size of a fist.)
3. Healthy, less processed and unsaturated oils (especially olive oil) is preferred. Take advantage of nuts, but nuts are fatty foods and consume in the decision. Full-fat dairy products, Cream, Cream, stay away from saturated fats such as fatty meats. Trans fats (fast food, chips, bakery and patisserie products) do not take your hand. Omega-6 oils (sunflower, corn oil, cottonseed oil) avoid.
4. Plenty of food, don’t forget to add the vinegar and lemon. Vinegar and lemon reduces the glycemic load, weight gain slows down. Limit your use of salt. Salt and eat it too, and increases water retention.
5. Don’t make any meal with a salad, with. Don’t buy food salad. A piece with salad-protein foods (meat, chicken, fish, yogurt, cheese) you need to eat. Add oil to your salads. Say no to mayonnaise and prepared sauce. Teaspoon olive oil until one of our experts or walnuts, and flax seed oil mixture suggests.
6. Never fry your meals. Stay away from the fries. Instead of fries, steamed in water for a long time boiling, baking or boiling method. No flour or bread flour find food, the more fat you gain. Your reputation into the sauce ready in no time. Ready cakes, pastry, pie, don’t eat. If you’d have a craving make yourself at home, and with a small piece of the Yeti’s. Your needs fruit yogurt dessert -prepare yourself-, added sweetener and coffee yogurt, milk, with honey to troubleshoot. Our experts stick with fruits,” he says.
7. Abundant and frequent water. Consume water as they come to mind. Water is inexpensive, both no-calorie drink. When you are tired of water, fruit tea, herbal teas, tea and especially Yesil is at your disposal. It’s not the coffee, extreme fear. Even a two cups of coffee can speed up your metabolism. If you exceed two cups per day is recommended. Even 100 percent fruit juice concentrate and no sugar added fruit juices while dieting, it is useful to stay away from. All types of beverages sold in bottles and cans-water, except it has more sugar in it. Also diet drinks are also not recommended.
8. Reduce your evening meal, your last meal of the day before going to bed for at least two to three hours to complete before it is useful. You’re not supposed to use alcohol while dieting. If you shake very much-social reasons, fun times, are organized awards given – don’t settle with a glass of wine.
9. One of the important points installed low-glycemic carbohydrates, protein and wholesome fats to eat with manage. While dieting, potatoes, white bread, white rice and pasta made from flour from, stay away from foods made with white flour. Avoid large meals. Eat less, good quality and nice things to eat. After an hour or two if you are hungry, you can eat again. If you have to eat the second food portions of a protein (fish, meat, yogurt, cheese) is preferred.
10. Other suggestions: do not weigh every day. Sex once a week -two at most – is sufficient. Lose weight, look better, feel better, or move to a better spot to aim for for your health. Don’t be afraid to make getaways from time to time, but do not repeat mistakes often. More natural weed-Yesil leafy foods; basil, thyme, etc. – and spice-garlic, onion, pepper, peppers, mustard – use.
Source:
http://www.milliyet.com.tr/saglikli-diyet-icin-10-emir-pembenar-detay-sagliklibeslenme-1110215/

Weaken Here Are 10 Healthy Food!

Slimmer and fitter look, get rid of fat around the belly, is the dream of many people who have weight problems. However, to occur without adversely affecting health is also very important. Lose weight healthy and full of energy to spend longer 10 Super Summer Food…Dietitian Emre

1.Artichoke
Speed up bowel movements high fiber content and wash it next morning. Artichoke leaf has the effect of lowering cholesterol. Allows the excretion of toxins from the liver.
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2.Asparagus
A,B and C has a rich content of vitamins. Calcium, magnesium and iron. The content of folic acid helps protect the cardiovascular system by.
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3.Pods
Ensures efficient operation by regulating the kidney functions. It strengthens the immune system. Lutein protects eye health the content.

4.Garlic
It is beneficial against arthritis. Cholesterol-lowering effect. Protects the health of your heart. To lose weight is helpful. For infections and inflammation in the body is good. Useful against poisoning. Prevents hair loss.
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5.Onion
Adenosine which is found in onions, reduces the risk of heart attack by preventing clot formation. Onion research also increases the level of HDL. Helps prevent high blood pressure.
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6.Rosemary
Rosemary has a decisive effect on weight and appetite suppressant. In the Prevention of cancer is a very strong plant. Strengthens the memory. Prevents allergies and infections. It strengthens the immune system.

7.Erik
Rich in fiber, because your digestive arrangement. Prevent cellular damage with the antioxidant capacity. Vitamin C normalizes the structure of connective tissue.

8.Strawberry
Daily vitamin C requirement too. Resistance against diseases increases. Helpful in maintaining heart and vascular health. Protects bone health because it contains manganese.
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9.Cagla
Cholesterol-lowering effect. Reduces the formation of gallstones. Reduces inflammation in the body. Protects cardiovascular health. Regulate blood pressure potassium content. Low on the glycemic index.

10. Lemon
High blood pressure, obesity, dental problems, fever, constipation, indigestion, throat is beneficial in the Prevention of infections. Apart from this, lemon is also an important nutrient for hair and skin care.
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Source: http://www.hurriyetaile.com/fotogaleri/sizin-icin/iste-saglikli-zayiflatacak-10-super-besin-3401