10 Essential things for your Diet!

There are many kinds of diet program, diet exercise and diet nutrition plan. You probably tried at least one of a kind, but sometimes it doesn’t really effective on your diet.

Here are 10 important things you should know about your diet. Let’s find out how to actually reduce body fat more effectively.   

1.      Do not skip breakfast!

-          When you wake up in the morning, you should eat breakfast in one hour. (You must!!)

2.      Start your day with Exercise.

-          While you were sleeping in the night, carbohydrates have been used up. It means, after you wake up, you can burn a lot more body fat than any other time of the day. Be sure to start exercise in 20 minutes after you wake up.

3.      Divide your meal 6-8 times in a day.

-          Split your meal into small portion, and your body will absorb it all without gaining body fat.

4.      Eat fresh vegetables, fruits & nuts.

-          It has low GI level (Low –glycemic food helps keep healthy blood sugar and insulin level in your body, so it’s good food for weight loss.), and contains unsaturated fat (unsaturated fat helps reduce body fat).

5.      Have a light Dinner.

-          Try to have most carbohydrates in breakfast and lunch, and for dinner, try to eat a little carbohydrate as possible.

6.      Try not to eat same meal.

-          When your body gets used to the food, fat will stack up in your body.  

7.      Keep away from sodas, sports and energy drink.

-          It contains corn syrup which increases blood sugar in your body.

8.      Drink lots of water.

-          Drink 2 liters of water per day (That’s four regular bottles of water!). It increases metabolic process, also burns calories.  Put bottled water where you spend most time in the house and carry out when you go out. It will help you drink more water and save you some money for buy drink outside.

9.      Eat food with a lot of Proteins.

-          Proteins help suppress your appetite and not keeping the body fat.

10.   Avoid Fried foods.

       -      Fried foods are not good for your health also for diet. It slows down the blood circulation, so it increases risk of heart disease. It also interrupts burning body fat. 
 

How to get over food temptation

When you start a diet, you can’t get away from temptation of food. You might bear your hunger even though you have lots of appetite. But, if you only bear hunger, you probably fail diet. Let me show you the fruits that can control hunger cravings.

Generally people concern about eating proteins and carbohydrates when they’re on a diet, and tend to ignore fiber. But fiber is important for diet to balance your body. Daily recommended amount of fiber is 25g. It is better to have 25g of fiber, but if you’re a woman, you can have 15g of fiber. Most fiber can be found from nuts and polysaccharide- carbohydrates such as oatmeal and whole meal.  

If you can’t patience your hunger, you can simply have healthy snack called ‘Superfoods’.

Super food is very effective on weight loss, quiet down the hunger, and solve constipation problem . 3-at-a-time! If you use super food well, successful diet is just right in front of you. 

‘Superfoods’

Raspberry 1 cup: 65 kcal / fiber 8g

Cabbage 1 cup: 65 kcal / fiber 6g

1 whole Pear: 110 kcal / fiber 10g (asian pear)

Kiwi 1 cup: 110 kcal / fiber 5g / tons of Vitamins

Avocado ½ cup: 140 kcal / fiber 7g

How to reduce body fat

Here are 9 ways to get rid of body fat.

When you start a diet, you should eat 6 or 8 meals per day, and you need to keep carbohydrates and proteins in your meal. If you exercise together with your diet meal, you can reduce body fat even faster.  

1.      Cheat on Calories

Here’s some good news, once or twice a week, in the morning, you can have pizza, hamburger, or fries…it doesn’t make sense, but it helps. When you start a diet, appetite suppressant hormone call Leptin Hormone will drop. This hormone makes you feel full and satisfied. Also it does important work to maintain body metabolism. You should keep this leptin hormone by eating 20-50% more carbohydrate once a week to help your diet. 

2.      Eat before sleep

Not many people know that muscle is broken down and turns to energy while they’re sleeping. This will lead loss of muscle, bad effect on metabolism, and more importantly, disturb the action of losing body fat. Before sleep, you better have some proteins or nuts. 

3.      Before exercise, eat slow-absorbed carbohydrates

 If you eat slow-absorbed carbohydrate such as sweet potatoes before exercise, it will prevent loss of muscle and energy. You can possibly do more exercise and exercise harder. Before exercise, eat 20g of proteins and 20-40g of carbohydrate.

4.      Eat unsaturated fat

 It’s a good fat, and it’s also good for reduce body fat just like omega-3 fatty acid. Olive oil, peanut butter, avocado, eggs contains lots of unsaturated fat, and salmon, trout, tuna has many omega-3 fatty acid. It’s better to make your diet schedule with 20-30% unsaturated fat per day.

5.      Eat fruits that Burns fat

 If you eat too much fruits, your body will build up fat by collecting carbohydrates. So, you should have proper amount of fruits. The fruit that helps burns body fat is Grapefruits. Eating grapefruits for about 12weeks constantly brings improvement of metabolism and lowering the level of insulin. Also, Apple gives you good effect on burning body fat. Apple contains polyphenol which is good for strengthen the muscle and endurance. Especially it’s good for burns abdominal fat. 

6.      Calcium

Calcium is important for burning fat. It raises the absorbency of proteins, also it burns abdominal fat and boost fat-burning-hormone. People who take dairy product consistently lose body fat more easily is because the dairy product has tons of calcium.

7.      Drink Milk consistently

Drinking milk consistently helps you burn body fat. Study shows that people who drink milk burns 70% more body fat than people who don’t drink.

8.      Drink cold water!

Drinking cold water helps burn body fat than drinking warm water. Actually water itself is good for your body and increase metabolic rate. Furthermore, if you drink cold water, your body will spend more calories to balance up with the body temperature. Also, drinking two cups of cold water in the morning helps prevent constipation.

9.      Beans

Many people take proteins from chicken breast, egg, or protein powder. But, continuously taking protein from beans helps a lot in burning abdominal fat. Beans contain lots of proteins that make muscle as well as burn fat in your body.