IN AND OUT LIFESTYLES

Exercise and adequate food is a winning goal to have toned muscles. Just because your metabolism is activated by eating little and often, it is advisable to eat four to six times a day, spacing evenly main meals and snacks. The lifestyles are the basis of fitness and health.

We made a list of lifestyles and nutrition OUT IN to eliminate the extra pounds right on the belly.

IN almonds and other nuts, legumes, spinach and other green leafy vegetables, dairy products such as skimmed milk and yoghurt or tofu in case of intolerance to dairy products, oatmeal cereal without sugar and flavorings, egg whites of eggs, fish, olive ‘ oil, wholemeal rye bread and whole grains, berries. Each meal should contain at least two foods that are part of these food groups because each contains nutrients that protect against disease and help you burn fat, helping to keep the body slim and fit for a long time.

OUT refined carbohydrates or high glycemic index (pasta and white bread, cakes and biscuits), saturated animal fats (butter, lard), trans fats or oils and fats also partially hydrogenated (avoid foods that bear the label these particulars), the glucose syrup and fructose (in snacks, packaged biscuits and ice cream), the modified starch (in desserts and sauces).

IN the vegetables fibers, calcium of milk and yogurt and skimmed monounsaturated and polyunsaturated fat content in vegetable oils.

OUT alcohol to be consumed in moderation, no more than two glasses of alcohol a day.

IN the citrus juice source of potassium which also helps to lower the pressure.

IN green tea in preference to coffee. In fact, the flavonoids in green tea are powerful antioxidants valuable for health in general and also protect against oxidative stress produced by physical activity.

IN the milk shakes and yogurt for snacks, energy meal for excellence: the calcium and protein of milk, yogurt and whey combined with oat fiber and fruit, make the smoothie a complete food to drink regularly. In case of intolerance to dairy products, instead of milk can be used freeze-dried soy protein or egg white (can be found at the supermarket or in specialized health food stores).

AT-AT protein (fish, meat, legumes, eggs, dairy products). They form the structure of muscles, internal organs, bones and connective tissues, favoring the transport of oxygen to the muscles and organs through blood, broken down into enzymes help to digest food, in the form of hormones tell the body when to use food to derive while energy, in the form of antibodies to protect against viruses and bacteria.

Consider abdominal fat is to have a problem to heart health, and not only the aesthetic form. In fact, the fat that accumulates inside the abdomen has been shown to contain elements harmful to health.

The choice of food, as well as physical activity, help to reduce the problem, then the proteins, for example, should always be present but it is important to choose them in the right quantity and differentiate.

The body in fact consumes daily about 1-2g of protein per kg of body weight, as it can vary according to the individual body composition and the type and frequency of physical activity. For example, a 80 kg man will need 160 g of protein per day which can be taken through various foods: 1 whole egg and 2 egg whites which contain 18g of protein; 480 ml of skimmed milk will bring 16g; 270 g of fresh fat cheese are 44g of protein; 1 sandwich with roast beef contains well 28g and 54g dinner of protein contained in 230 g of chicken breast to balance the daily amount consumed by the body.

 

ACCELERATE METABOLISM and you find YOUR FORM

Eating little and often, up to six times a day, it is the secret to being fit. Every time we eat the body consumes about 10% of energy intake with food to digest, break down and absorb nutrients from the diet.

This is also why nutritionists recommend to overweight people to split the food every day in many small meals in order to introduce and consume fewer calories each time already a part of the physiological processes.

Not all foods, however, make the body burn the same calories. To be similar, the proteins they consume the highest number of calories that have the highest thermogenic value. In fact, almost 30% of the energy provided by the proteins is used by the body while we eat; sugars and carbohydrates (carbohydrates) have instead a low thermogenic power (7%) and low fat (3%). Tea, coffee, cocoa, guarana and similar substances have instead a discreet thermogenic power and therefore can be taken throughout the day to keep burning calories between meals and the other.