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Tips for Weight Loss without starving . First of all and most important is to deliver meals throughout the day, this will allow the body does not feel hungry all the time. It is best not to let pass more than three hours between meals, it will match the peaks of glucose and have enough energy throughout the day. At least you have to make four meals a day, but five will be the optimum. It should be noted that the five meals are five light meals.

Increase consumption of fruits and vegetables, which are foods that have more vitamins and minerals, preventing the generation deficit of these nutrients. They also provide energy and fiber enough to get a feeling of fullness.

Come all, there are no forbidden foods. Of course, you must remove the chips, sauces and pastries refined industrial. Choose cooking methods simple: grilled, baked, steamed. Increase consumption of fresh vegetables and legumes. Prioritize healthy protein sources like eggs, fish and lean meats. Substitute whole milk for skim versions.

Start every meal with a fresh salad that you can make with all the variety of lettuce and vegetables that come to mind, the ones you like, and alíñala with a drizzle of olive oil and lemon juice. Check how much that will help you satisfy your appetite.

Breakfast. Take, first of all, a fruit juice you prefer alternating each day (tomato, orange, grapefruit, pineapple, etc). Then a latte accompanied by a couple of slices of bread with an ingredient such as jam, cheese or margarine.

Mid-morning. To not give in to the lack of energy is advisable to take a piece of fruit, ranging from those you love most. You can switch the fruit, as usual, with a latte and a piece of bread or a yogurt.

Avoid foods high in sugar, which are the ones to raise glucose peaks and going to leave us without power for five minutes, appearing again that feeling of hunger so strong. Both pastries and soft drinks and sweets should be monitored on a diet but mostly consumed in moderation.

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If chocolate is high in fat, why is it good?

The chocolate today has become a star of the health, since its beneficial properties extend to almost all its levels, according to various studies that have proven so, but there is a turning point regarding their high fat content.

As a common factor recommendations for daily intake is one stick per day, which can range between 15 and 20 grams, but this dose is always subject to individual status and professional recommendation when there is overweight, being the type of chocolate advised, the “Black” (without milk) and half bitter (low in sugar).

Regarding the question of fat there is some good news as chocolate fat (range mentioned) would increase in a very low cholesterol, its composition is 1/ 3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid:

• Oleic acid, is a healthy or mono unsaturated fat, which is also found in olive oil.
• Stearic acid, is a saturated fat, but that investigations define this particular type has a neutral effect on cholesterol.
• Palmitic acid is a saturated fat that increases cholesterol.

This means that only 1/3 of the fat in chocolate, black can ponder bad for cholesterol levels, which is regulated by the quantity consumed, resulting then in a much wider benefits.

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As in the case of cardiovascular disease, the benefit is attributed to omega-3 fatty acids. Eating fish, especially of the class ‘blue’, rich in polyunsaturated fatty acids, is not only good for preventing cardiovascular diseases but also against some respiratory diseases including asthma.

This is what is highlighted in two international studies which have accessed the Spanish Society of Pneumology and Thoracic Surgery (SEPAR), focusing on the role benefactor of fish in areas such as prevention of lung damage caused by snuff or the onset of symptoms associated with asthma.

According to studies conducted in the United States by the Associations of Lung and Thoracic Surgery in that country, smokers who eat fish two or more times a week suffer over time a smaller reduction of lung capacity than those smokers to which this food is not among his favorites.

The reason this is so is unknown, although it is suspected that the protective effect of fish may be due to smoking its oil, very rich, especially if it is oily fish, omega-3 fatty acids.

In any case, whatever the specific property or properties of fish related to the prevention of lung damage, the truth is regular consumption can be an inhibiting factor inflammatory processes associated with chronic respiratory disease type.

In asthma

In fact, the benefits derived from eating this food have also been associated with asthma, or rather, with the onset of symptoms-wheezing, wheezing in the chest, breathing difficulties in short-that characterize this condition, whenever more common in developed countries.

The latest study on the subject is aware of that the working group on asthma SEPAR was conducted in Australia, and was to compare the usual diet of a large group of asthmatic patients with another equivalent sample that was not affected by population this problem. They concluded that fish consumption was more frequent among the latter.

The reason that the fish would help to prevent or mitigate asthma attacks has not been determined accurately. However, the absence of stronger evidence, that fish is part of the staple diet of the general population, and chronic respiratory patients in particular.

It has been proven, which includes this food in its own right alongside others like vegetables, legumes and olive oil is comparatively much better than diet Anglo, which predominates over animal fat, and this has a direct impact on the health of the person.

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