Low fat foods

No need to envy people who eat incredible amounts and do not get gram. There sure and easy ways to gain and you a serious metabolism. The regular aerobic exercise three times a week, it is a key weapon. Proper nutrition is the other. There are some specific foods that help fat loss. They operate as follows: activate your metabolism by certain substances contained therein. Each food may have little effect, but if you eat all of these every week or every day, you will have much better results. So forget the supplements and pills and put these foods in your diet.

Yoghurt

Yogurt contains calcium, which activates the metabolism. Research has shown that obese people who ate three low-fat yogurt a day lost 22% more weight, 61% more body fat and 81% more abdominal fat than those who did not consume yogurt. Previous research showed that people who consumed 1,200 mg of calcium, equivalent to 3-4 dairy products and did diet lost twice as much weight than those who did not receive this amount. Certainly the combination of calcium and milk protein plays a role in metabolism.

How: Yogurt plain or with a little honey, fruits and nuts. Accompany with meat or with rice or as a dip with mint and a little crushed garlic.

Frequency: Every day, 3 servings (1 cup portion)

Substitute: Milk



Wholemeal bread

Usually the bread is something I try to avoid when dieting. If eat, however, the appropriate bread, he would be weakened. It is a combination of complex carbohydrates and fiber, which is what is required to keep blood sugar levels stable. What you need to know is that when blood sugar levels rise significantly in the blood, the body secretes a hormone, insulin, which helps the body to lower blood sugar levels. However, insulin and other action: signals the body to store fat and to do this, the body slows down metabolism. So you need to consume foods that prevent continuous insulin secretion, such as wholemeal bread.

How: In sandwich with cheese and vegetables, accompanying an oily dish, or a salad. Ideally it should be 100% whole grain, i.e. only containing wholemeal flour.

Frequency: Good every day to eat 2-3 slices

Substitute: Barley nuts (without oil)

Green tea

It contains antioxidants, the catechins, which seems to increase fat loss. Research of the American Community Nutrition shows that people who exercised and drank green tea lost more fat from the abdomen compared to those who drank only water.

How: Basically as beverage. It combines well with mint and summer drunk chilled. Do you add sugar, however.

Frequency: 5 cups a day

Substitute: Black tea

Tuna
Tuna, in addition to being an excellent source of protein, it can throw the levels of a hormone in the blood leptin. Low leptin levels are associated with higher metabolism, according to research done in animals. Researchers at the University of Wisconsin found that animals that had low levels of leptin in the blood were more rapid metabolism and fat burned more efficiently compared to animals that had high levels of leptin.

How: The Tuna is eaten in a variety of ways. Add to salads with olive oil, a sandwich with a little lite mayonnaise with lettuce and tomato, pasta.

Frequency: Twice a week

Substitute: Salmon


Water

No, the water does not burn fat, but the lack of it will throw your metabolism. Evidence shows that even a mild dehydration slows metabolism.

How: Plain, cold or hot, carbonated or with a little lemon or mint.

Frequency: 8 glasses per day

Substitute: Beverages that contain no calories or caffeine, such as chamomile or sage


sardines

It is known that sardines are the fish containing the known good fats. French researchers found that people who replace six grams of fat (about 1 tablespoon of butter) with 6 grams of fish oil lost 1 kg in 12 weeks without changing anything else in their diet.

How: Grilled or even canned. Fit sandwiches, salads and omelets.

Frequency: Enter target biweekly

Substitute: Anchovies


Peanuts

Not think peanuts food diet, but, as shown by the latest research, you might be weaken. Research shows that appetite and do not raise the blood sugar levels. In addition, a US study showed that people who included nuts in their diet received no weight while viewing and fall in blood triglyceride levels. Peanuts contain a so-called well-monounsaturated fatty acids, which appear to contribute to the reduction of fat in the stomach. Moreover, it is a good source of protein and a combination of protein and fat is ideal to cut appetite.

How: plain, in salads or sauteed with vegetables with rice and as peanut butter.

Frequency: 2 tablespoons per day

Substitute: WalnutsFour habits that weaken

Apart from certain foods, some eating habits seem to tantalise metabolism

Get serious breakfast

Breakfast is the first meal after several hours, you have not eaten anything because of sleep, so eating something when you wake up, even something small, you wake up the metabolism. Furthermore, according to research, people who eat breakfast consume fewer calories at other meals.


Eat on a regular basis

Chiba something every 2-3 hours. When you eat, the metabolism is activated, while the process of digestion burns calories. Studies have shown that people who eat many times daily lost more weight than in subjects who ate only once a day, and both groups consumed the same calories.


Give based on protein

Not alone, but accompanied your every meal or snack with little protein. Initially, prevent a sharp increase in blood sugar, but also, according to investigations; we burn more calories when there is protein in the meal.

Be collector calories

If you eat too few calories (for men under 1,500), then the organization, rather than burn, goes into starvation mode and store fat. So calculated eating enough calories and weight loss to around 1/2 to 1 pound a week.