Fat Diet: what to eat and what to avoid

Fat Diet a secret: you can eat delicious foods to stay full and still lose weight. It sounds interesting right? then read on to know.

Fat diet is based on eating less carbohydrates and a higher proportion of fat. It also significantly reduces the consumption of sugar and starch.

Food Base Fat Diet

You should eat meat, fish, eggs, vegetables and natural fats (olive oil, butter).
avoid: sugar and starchy foods (such as potatoes, bread, rice and pasta).
A basic guideline: máximno can eat 5 grams of carbohydrates per 100 grams of food

The great advantage of the diet from Fat: You can eat when you’re hungry until you are satisfied. It’s that simple. No need to count calories or weigh food

You can really make meals and even add some fat, you can forget the light or diet products. (Whenever it sounds better, no?)


There are sound scientific reasons supporting the effectiveness of the Diet from Fat: to avoid sugar and starches, your blood sugar stabilized and insulin production is reduced which increases the burning of fat and makes you feel more satiated.

Diet foods allowed on Fat

You can eat as much of the following foods:

Meat: all kinds: beef, pork, chicken, rabbit, etc. You eat the fat that accompanies the steaks and even chicken skin.
Seafood: of all kinds, including fatty fish like salmon, herring, mackerel … Of course, do not take them breaded, remember you have to avoid bread.
Eggs: in all its variety: boiled, omelette, fried ….
Some vegetables: (all varieties of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts). Asparagus, olives, zucchini, spinach, mushrooms and any mushroom, eggplant, cucumber, avocado, lettuce, onion, peppers, tomatoes …

Dairy: milk, butter, oil and cream. You can use butter and cream when cooking if you want to make your cooking and your dishes taste better. They also help you feel more satisfied. Coconut oil and olive oil are also good choices. Always selects those with dairy products that are high in fat like real butter (no substitutes) cream, cream, yogurts and cheeses all with a high fat content.
Coffee or tea you drink them daily. And 1.5 to 2 liters of water.
A recommendation with milk: often incorporates sugar, watch out not be the case and avoid flavored milk, sugar and low in fat.


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The routine to have a super ‘booty’

The routine to have a super ‘booty’

1. Walk Squat
To do this properly stand straight with your hands on your waist, then takes a step forward with one leg and leaning on your knee takes 15 to 20 squats 4 times. You can use weights for better results.

2. Running
Besides being great for burning calories, will help to tighten and lift your funeral. Start by jogging gently, as it will be enough to tone your legs and your booty.

3. Step
Up and down stairs will give you the best bubbles imaginable. Put your iPod, put a good playlist. If you have access to a gym you can get you to school or use the stair climber.

4. Bridge
Lie on your back with your arms at your sides. Raise your hips, buttocks contracts and keep that position at least 20 seconds. Do 4 sets of 12 repetitions at least 4 times a week.

5. Spinning
Whether a spinning class or a bike ride through the city, both will help to tone and look the best bubbles of your life.


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The 14 foods you should eat if you want to lose weight

If we lose weight we must prioritize food intake to help us in our goal, and there are some that should never miss

Are all calories equal? It seems a simple question, but the answer varies greatly among scientists. Until recently, most nutritionists thought that yes, all calories are equal and, since fats are the type of nutrient that contributes more energy, is that we should first reduce if we lose weight.
Broadly speaking, this is the hypothesis of energy balance -in short, we are overweight because we eat more than quemamos-, that was the only way to explain obesity for decades. But, according to José María Ordovás nutritionists and other scientists, as the discloser Gary Taubes, it is a limited and misconception.
The same view is Kris Gunnars, responsible for the website Nutrition Authority, to collect nutritional advice is based solely on scientific evidence. In his opinion, “different foods go through different metabolic processes in the body, and have very different effects on hunger hormones and how many calories you burn.”
The expert is contrary to the mantra of some nutritionists say there is no good or bad foods. In his opinion, if any, and if we lose weight we must prioritize food intake to help us in our goal. Are these.
1. Eggs
The eggs, if we want to lose weight, better to take boiled or scrambled.
The eggs, if we want to lose weight, better to take boiled or scrambled.
Eggs, like fat, are living a second youth, thanks to new studies confirming that neither contribute to high cholesterol levels (as some people still believe) or increase the risk of cardiovascular problems.
In addition, as says Gunnars, eggs are a perfect food if we want to lose weight, because they are high in protein and healthy fats, allowing us to be satisfied with a relatively low calorie intake.
2. Leafy greens
Thylakoids are present in the cells of spinach leaves. (Corbis)
Thylakoids are present in the cells of spinach leaves. (Corbis)
Green leafy vegetables such as lettuce, cabbage, spinach or chard, have several properties that make them an essential food in any diet. They are low in calories and carbohydrates, but high in fiber, and are perfect as a side dish to increase the volume of our meals without increasing your caloric intake.
3. Salmon

Salmon is one of those foods that always appears in such lists on healthy foods. And it’s no wonder. This type of fatty fish (must also appoint trout, mackerel, sardines and herring) are very rich in healthy fats and proteins, and other nutrients like iodine. Like the eggs meet the magic combination ideal for slimming: fill a lot, but little fat.
4. cruciferous vegetables
Broccoli. (Wikicommons)
Broccoli. (Wikicommons)
The vegetables from the cruciferous family such as broccoli, cauliflower, cabbage and Brussels sprouts, are high in fiber, but unlike lettuce, are very satisfying because they also have enough protein. If bothered a bit, we learn to cook differently to take them as a main course and not only accompaniment.
5. Chicken and lean beef
The cuts of meat with less fat are perfect for weight loss. (IStock)
The cuts of meat with less fat are perfect for weight loss. (IStock)
According to Gunnars meat it has been unfairly demonized when, in fact, lower-fat cuts are ideal for weight loss. Apart from processed meats (such as salami or sausage), chicken and beef are needed in any diet, as are those who really make we do not go hungry.
Studies show that increasing protein intake around 25% can reduce our cravings by 60%, thus preventing piquemos between meals.
6. Boiled potato
The mashed potatoes have more sugar than a potato cooked to the poor. (IStock)
The mashed potatoes have more sugar than a potato cooked to the poor. (IStock)
Although the potato is not usual in the diets, in the opinion of Gunnars you have several properties that should be considered. For starters, this is a very complete food, with a variety of nutrients, virtually all we need to live. But also filled with a lot. In the ranking of satiating foods, potatoes occupy the first position, with enough difference. Of course, we must take boiled, never fried, as in this case significantly increases their calorie content.
7. Tuna
Red tuna tartare
Red tuna tartare
Low in calories, high in protein and low fat. In tuna it is perfect for a diet. Also the tin, but in this case it is preferable to opt for the “natural” variety, not “oil”.
8. Legumes

Legumes are vegetables rich in protein and fiber, which fills much and little fat. The healthiest are lentils and beans (higher in fiber), although there is no why avoid chickpeas. The problem is that in Spain legumes tend to cook greasy. Yes, you can lose weight by taking lentils with chorizo, but not so much a stew and in any case, if only we learn to cook with vegetables (and are delicious) succeed in squaring the circle.
9. Soups
A recommendable to feel satiated without consuming too many calories dish. (Corbis)
A recommendable to feel satiated without consuming too many calories dish. (Corbis)
The more we fill a food in proportion to their calorie intake is best for weight loss. And all the water is not fattening. So if we add water to our food, we fill them consuming more calories, and eat less for the rest of day. At least that’s what some studies have shown.
10. Cottage cheese and yogurt
Yogurt, if not better skimming. (Corbis)
Yogurt, if not better skimming. (Corbis)
For a long time, people who wanted to lose weight were advised to reduce intake of dairy products, given their high fat content. But regardless of fat is not so bad, not all milk is the same. One of the best is the cottage, which has a lot of protein and few carbohydrates and fats. Again, this is a very satisfying and little fattening food.
But we can not do averse to conventional yogurt that is, although rich in fat, so full that it can substitute for any dish that, in the end, would give us a lot more calories. Yes, we must prevent varieties of flavors, which always have enough sugar.
11. Avocado
No doubt that the avocado fruit is fashionable, and with good reason, because it is very special. While most fruits are rich in carbohydrates include avocados because they are high in healthy fats, the same type as the olive oil. Yes, they are also one of the fruits more calories, but given its huge satiating power, it is one of the most recommended diet foods.
12. Nuts
The cashew is one of the most famous nuts. (CC / Femto)
The cashew is one of the most famous nuts. (CC / Femto)
Although they have many calories, nuts are the perfect snack because they contain protein, fiber and healthy fats. Several epidemiological studies have shown that people who consume these are healthier and leaner than those who do not. Now, it is a food that should be consumed with great moderation. Handful, perfect; half kilo bag, wrong. If you can not stop eating it, better remove them from the list.
13. Some cereals
Gunnars believes that although “cereals have gained notoriety in recent years, there are some guys who are healthy.” Here are some gluten-free cereal and whole grain that besides being rich in fiber, have enough protein. The best include oatmeal, brown rice and quinoa. In any case, the expert recommends to be careful: “Keep in mind that refined grains are the worst and some foods that are touted as whole grain are highly processed and harmful garbage”.
14. Fruit
Grapefruit is a hybrid fruit that is grown in subtropical climates. (Corbis)
Grapefruit is a hybrid fruit that is grown in subtropical climates. (Corbis)
Although it contains sugar, fruit is essential in a diet, because it meets the perfect role for dessert (for people who are unable to not finish the meal with something sweet in the mouth) and its ratio / satiety is perfect. Numerous epidemiological studies also find that people who eat lots of fruits and vegetables is healthier than eating few. Something that, by now, should come as no surprise.



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Guide and weight loss remedies

Slimming is now imperative, not only to correct the excesses of Christmas and to get your swimsuit on the beach. It is a health issue for the pace of life and the way that we understand . But care !, is not the same diet to lose weight healthily, how healthy is to reduce our body fat index , and this is not always what we do when adelgazamos the first way that comes to mind.

For our health and the way our figure, what really matters most is to eliminate or reduce the accumulation of fat in our body, this excess is actually harmful . The problem is that there are only socioeconomic factors that influence weight gain, they will go to adding other forms of understanding life that involve, directly, a disproportionate increase in our body mass.

We refer to physical inactivity, inadequate eating habits and excessive trend that increasingly has no sacrifice, not to suffer the least, to satisfy our desires at all times. All this means that as our body is losing metabolic capacity due to age and other factors , are accumulated all those products that it does not use and can not excrete enough speed, increasing, inevitably, our fat index body and consequently our weight.

So, to reduce our weight permanently and long term and that the sacrifice made worthwhile, is not enough to do sporadically certain “miracle diets” (it is often forgotten that during that regime, puedemos likely to be sick by lack of vitamins and other essential elements to maintain health.), but requires a radical change in our way of life. Otherwise, we could soon be recovering what was lost.

In all the magic formula for weight loss there is little component of sacrifice, that is, almost no one is willing to do something as simple as balancing consumer spending.

Recommendations and Folk Remedies
As indicated in the introduction, change our habits is vital for weight loss and take care of our physical and emotional health. So we have to follow its recommendations.

Drink plenty of water facilitates the process of weight loss, it helps the body break down fats and help eliminate hunger. Take 8 to 10 glasses of water (2 liters) minimum.
Eliminate sugars and alcohol. It should remove chocolates and sweets. Instead we consume fruits, especially orange and grapefruit . Alcohol should be avoided because it is metabolized as sugar.
Avoid drinking diuretics in order to lose weight . Remove too many body fluids causes blood pressure (get off hypotension ), this causes the person to feel tired, dizzy and exhausted hindering the loss of kilos.
Caring for food and how to cook. This requires eliminating the consumption of “junk food” and saturated fat, and minimize flour, potatoes, rice … (say all white) and red meat. Instead, we consume chicken meat, fish and all kinds of vegetables. If you can not avoid eating between meals, you can take an infusion, 100 g. of pickles, a tomato or tomato juice or some cereal (cornflakes or oatmeal). Account not only what you eat, it is also important as it cooks , we prefer to roast and boiled fried, lighter preparations are steam, boiled, oven and iron.
Avoid sitting in front of TV or computer long time . Leading a sedentary lifestyle, spending more than four hours sitting , negatively influences the levels of glucose and fat in the body. According to various studies, every hour spent sitting increases the risk of heart disease by 18% . If we need to sit a long time, it is necessary to break this dynamic every half hour or every hour at least five minutes of moderate activity or exercise.
Eat in small plates. According to studies by the University of Utah, there is a lag between the time a person has finished eating and when your stomach feels full. By using small dishes they are served smaller portions. In this sense, to empty the dish, the brain receives the signal having finished eating and we reach the true feeling of being satisfied or not. So we avoid eating “more”.pepper
Garnish foods with pepper, ginger , curry and chili. These thermogenic foods activate the metabolism, thus burning calories faster. In addition, these spices fight heartburn, bloating and improve digestion.
Exercise. Half an hour of walking during the day can be very effective. Whenever possible, we choose the stairs to take the lift.
Do not go food shopping hungry. It’s not nonsense, buy in the supermarket hungry it encourages gluttony and may be tempted to buy more food than you need, and even consume less suitable gourmands and food.
Natural remedies focus their performance naturally stimulate the liver and digestive system , which facilitates the process of weight loss.


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