Here are some tips to naturally diet and healthy and of course with a fast diet program.

Breakfast

1. Include fruit

Enter your fruits in the breakfast menu. Fiber contained in it is able membuatAnda feel more full. However, to cut calorie intake, avoid fruit in the form of juice. For example, a glass of orange juice contains 120 calories. However, citrus fruit contains only 60 calories. Efficient and still meet the recommended intake of vitamin C.

2. The importance of carbohydrates

Anita Bean, a nutrition expert author of Fitness on a Plate, suggested eating carbohydrates at breakfast than in the afternoon or evening. The reason, carbohydrates are consumed in the morning is mostly converted into energy rather than stored into fat deposits, it is more likely in carbohydrate consumed at dinner time. Moreover, the right will help stimulate the metabolism, so the body will burn calories more efficiently throughout the day.

3. Select high-fiber menu

Based on a study, those who are in daily foods low in fat and 26 grams of fiber per 1,000 calories will lose weight faster than those who only consume seven grams of fiber a day. Select menu items such as fruit, vegetables, wheat bread, oatmeal, or cereal that contains wheat.

In the Office

1. Replace your tea with green tea

Drinking just two cups of green tea every day can help burn about 70 calories more a day. Content of antioxidants, namely katein, and flavonoids are believed to increase the metabolism. In addition, green tea also has the potential to reduce the risk of cancer and heart disease.

2. Full cream or low-fat?

You used to drink milk? Good! Good habits so that it becomes the better, consume low-fat milk or even, without the fats that can save almost 100 calories, but contains more calcium and the full cream milk. Besides strengthening bones, calcium also plays a role spur the body to burn more fat.

3. Many drink

Many people cannot distinguish between hunger and thirst. When the thought was hungry (though, really thirsty), you will consume food, (which actually does not need you consume) and then, how do I tell? Drink a glass of water and wait until 10 minutes to see if you are still hungry. If yes, then you are hungry.

Lunch

1. Eat fruit first

Again more about the benefits of fruit. One study showed that women who consumed one apple or pear before eating lunch, more weight loss than those who do not though, the two groups lunch menu is the same woman. Fruits are rich in fiber which will make you more satisfied, reducing the rations for lunch and snacking desires afterward.

2. Better alone

It was fun having lunch with friends. More and more, more exciting, but beware of the downside. A study conducted by Georgia State University in the United States shows that people tend to consume more food when eating with friends. If you eat with one person, you will consume 28% more food, along with two people 41% more, and with six people or more will consume 76% more! Wow! You are not forbidden to eat lunch while hanging out with friends. However, its frequency should be limited and watch your portions.

3. Select a soup course

In a research note that those who ate soup for lunch get fewer calories than those who eat other foods that have the same content like soup, in addition to efficient calorie, also feels more filling soup.

4. Include protein

Besides carbohydrate, protein metabolism was required, among other functions to maintain the level of metabolism and suppress appetite. We recommend that you add protein such as fish, chicken without skin, lean meat, or beans in every time makanAnda.

5. Eat slowly

Why are Americans more prone to obesity than the French? the answer is, not only because Americans are eating more, but also because the French people really enjoy their food in every cud, so tend to eat slowly. This causes the stomach will feel full faster, which in turn helped to suppress appetite and eating. For those of you who are not familiar, try this trick: put a spoon or fork when you’re chewing, drinking mineral water after each chew, and chew food a few times before swallowing.

Snack Time

1. Snacking? Why not!

Importantly, the portions are not excessive and the frequency is limited. Strictly follow the diet is good. However, occasionally flexible also not prohibited. In the long run this will help you maintain weight.

At the Supermarket

1. Make a shopping list and stick with the hard

Yes, spending also need high discipline. If not, you will easily be tempted by the tasty, but high-calorie foods. In addition, except being monthly shopping trolley make it a habit to use a basket instead. So when the basket is full, you will be lazy took him around and headed straight for the cashier.

2. Select a filling snack

For example, nuts. Nuts contain protein, healthy fats, fiber, vitamin E, and magnesium. Snacking on nuts is considered effective control hunger because the body will spontaneously adjust caloric intake, so it does not need extra calories. However, the limit is no more than 60-70 calories per day because you can also experience obesity if consumed in excessive bean.

3. Avoid fizzy drinks

Better to choose mineral water instead of cola because it will save about 133 calories a bottle and close the possibility of ‘theft’ of calcium by the soda. Better yet, if you buy a gallon of mineral water in the form of a rechargeable.

Dinner

1. Two or three types only

Meet the wedding invitations at leading hotels? Umm … definitely a direct pictured is a delicious and varied menu. Plus the desire to eat everything. According to Tufts University, United States, actually it was only natural. However, if you will sacrifice a diet that has been undertaken so far? The solution, limit the variation to two or three types only.

2. Start with a salad

A bowl of salad that contains lettuce, carrots, tomatoes, celery, and cucumber salad with fat-free sauce and light mozzarella cheese roughly equivalent to 100 calories. Consume it first makes you automatically eat a main meal less. That means reducing total calorie intake is about 12% compared to when not eating salad.

3. Use smaller plates

Habits in our country is spending food presented on a plate, no matter how many calories of food and size of these plates. To work around this, use smaller plates. You will feel full by eating less.

4. Rich in flavor, low calorie

Most herbs or spices, except pecans, have little caloric value. According to Sunardi, culinary expert. So, if you love to cook from want berekspenmen with various spices, go ahead. It may also try herbs such as basil, coriander, or parsley.

5. Restrict carbohydrate

Foods high in protein, such as fish, is the best dinner option to control body weight. This is because protein makes you full longer. If you want to consume carbohydrates, avoid simple because it is more likely to be stored as fat rather than used as energy.

6. Enjoy chocolate

Indulge yourself with chocolate, can pudding or chocolate cake after dinner. Origin basic ingredients at least 70% cocoa, chocolate flavor to satisfy the appetite, until you feel satisfied and avoid cravings at night. However, you do have to get used to limit your intake to a maximum of two pieces.

7. End the day with cold water

You can increase the metabolism of about 30% by consuming a large glass of cold water. Apparently, the body will warm the cold water by means of burning calories. Roughly similar to the way the body burns calories in the digestive process. In each 500 ml of cold water that you swallow, will burn about 24 calories.