Best food diet: June 2015

Tuesday, June 30, 2015

15 healthy foods that taste better than junk food

Smiling man eating strawberries Some people believe that healthy foods are tasteless and boring.

But nothing could be further from the truth.

Here are 15 healthy foods that taste better than junk foods most frequently consumed:

1. Strawberries

Strawberries ^[1] are particularly juicy and delicious taste.

They are an excellent source of vitamin C, manganese, folate and potassium, as well as antioxidants and other plant ingredients.

A cup of strawberries contains 3 grams of fiber and only 46 calories ^[2] .

Been eating strawberries has improved heart health, improved glycemic control and cancer prevention associated ( 1 , 2 , 3 , 4 , 5 ).

If you do not, just try dipping the tip of the bay in a little black melted chocolate.

In short, the strawberries are low in calories and contain many vitamins, minerals and antioxidants. You have heart health improves been linked, improved glycemic control and cancer prevention.

2. Blueberries

Blueberries ^[3] are colorful and rich in nutrients with a sweet taste.

One cup of blueberries contains only 84 calories but provides 4 grams of fiber.

Also, it contains high amounts of vitamins and minerals, including vitamin C, vitamin K, and manganese.

Blueberries are an antioxidant ^[4] superfoods. It can protect against oxidative damage and chronic diseases, and has also been shown to in the older (improve memory 6 , 7 , 8 , 9 , 10 ).

You can enjoy to find either fresh or frozen, and I particularly delicious mix well with yogurt or cream rich in fat.

In short: Blueberries are rich in fiber and nutrients, but low in calories. You are a super antioxidant that can protect the body from oxidative damage and improve memory in the elderly.

3. Dark chocolate

Many studies have shown that the dark chocolate ^[5] is incredibly healthy and can reduce the risk of many diseases.

The black chocolate with a spoon

The dark chocolate is charged with fibers ^[6] and antioxidants, and minerals such as iron, magnesium, copper and manganese ( 11 ).

black plant compounds in chocolate have been shown to lower blood pressure, protects against heart disease, improve brain function and protect the skin from the sun's harmful UV (rays 12 , 13 , 14 , 15 , 16 , 17 ).

To maximize the health benefits, it is recommended that consumption of dark chocolate with a cocoa content of 70-85% or more.

A piece of dark chocolate is particularly delicious when eaten with a cup of coffee ^[7] .

Short: The dark chocolate contains high amounts of fiber, antioxidants and minerals. You can reduce the risk of heart disease, protect the brain function and skin from the sun.

4. Almonds

Almonds ^[8] are the ultimate crunchy treat. They contain heart-healthy fats, are very nutritious and do not require preparation.

Almonds are packed with antioxidants. They also offer high levels of fiber, protein and various vitamins and minerals, for example vitamin E, manganese and magnesium.

Almonds can reduce blood pressure and cholesterol, and the oxidation of LDL cholesterol. All of these are cardiac risk factors ( 18 , 19 , 20 , 21 ).

They are also very filling. Although rich in fat and calories, a study showed that almonds have increased weight loss ^[9] up to 62% when part of a weight loss diet ( 22 , 23 , 24 ).

If you crave something sweet, try 2-3 almonds in a date to set an incredibly good treatment.

Conclusion: Almonds contain heart-healthy fats and fiber, protein and other nutrients packed. They are satisfactory foods can help you lose weight and reduce the risk of heart disease.

5. Pistachios

These few crunchy and salty nuts are very attractive.

Pistachios contain large amounts of heart-healthy, high-quality protein and a good amount of fiber grease.

They are also a good source of B vitamins, phosphorus, potassium and iron.

As a source of powerful antioxidants, pistachios have been linked to health benefits such as improving blood lipids in conjunction to reduce oxidized LDL cholesterol, low blood sugar and inflammation decreases ( 25 , 26 , 27 ).

Pistachios are plentiful. When consumed in moderation Pistachios have been shown with weight maintenance (help 28 , 29 ).

Make sure at some point too many of them eat, such as pistachios are high in calories. One cup of pistachios can be up to 700 calories.

In short, pistachios contain heart-healthy fats, protein and fiber and many vitamins and minerals. They are very common and have been associated with many health benefits.

6. Cherries

These deep, beautiful red berries are a tasty and healthy snack.

Cherries are low in calories but rich in various nutrients such as fiber and vitamin C.

They also contain lots of antioxidants and plant substances.

Cherries contain nutrients (to protect against diseases such as cancer, heart disease, type 2 diabetes and Alzheimer's disease 30 ).

Conclusion: Cherries are a low-calorie snack with plenty of vitamins, antioxidants and phytochemicals. They have been associated with a lower risk of many diseases, such as cancer, heart disease and diabetes.

7. Handles

The handles are a tropical fruit ^[10] , the soluble fiber and a variety of antioxidants, and high levels of vitamin A (beta-carotene) and vitamin C.

They are relatively low in calories and have glycemic index values ranging from low to medium, which means they should not in glucose levels in the blood in significant spikes.

Mangoes are rich in phytochemicals and antioxidants and may help reduce the risk of oxidative damage and many chronic diseases such as cancer (reduced 31 ).

Fresh mangoes are delicious, and many people love to add them to breakfast porridge, smoothies or yogurt.

Conclusion: mangoes are a relatively low-calorie fruit with high amounts of soluble fiber, antioxidants, vitamin A (beta-carotene) and vitamin C to reduce the risk of oxidative damage to the body.

8. Cheese

Cheese ^[11] is one of the most delicious food you can find.

Woman with a slice of cheese into his mouth

It is highly nutritious and rich in several vitamins and minerals such as calcium, vitamin B12, phosphorus, selenium and zinc.

Cheese and other dairy products are linked to improved bone health, and can be helpful in the fight against osteoporosis, a disease characterized by bone loss and an increased risk of fractures (be 32 , 33 ).

There are many types of cheese, but they all consist primarily of protein and fat. Most varieties are in calories is relatively high.

Cheese is rich in proteins ^[12] , which (can ease the blood pressure and increased mineral absorption 34 , 35 , 36 ).

It also contains a fatty acid called CLA ^[13] , the many health benefits associated and weight loss in overweight (promotion of 37 , 38 , 39 ).

Besides all the health benefits, cheese is very tasty and filling.

Short: The cheese is very nutritious and rich in vitamins and minerals such as calcium and vitamin B12. It contains protein and fat of high quality, which are both connected to multiple health benefits.

9. Lawyers

Lawyers ^[14] are an unusual fatty fruits with a smooth, creamy texture.

Avocados are full of healthy monounsaturated fatty acids, antioxidants and fiber.

They are also an excellent source of B vitamins, vitamin K, potassium, copper, vitamin E and vitamin C.

Eating lawyers is very beneficial ^[15] for heart health because it in the blood to reduce up to 22% cholesterol and triglycerides while increasing HDL "good" (cholesterol 40 , 41 ).

Lawyers are also plentiful and blood sugar levels do not increase, therefore, everything that makes food easy weight loss ^[16] .

If you do not like your ordinary lawyer, try to spice a little salt and pepper.

If this is not the case, you can also try setting up a lawyer "chocolate pudding" in Blender:

Some lawyer.
Half a banana ^[17] .
One tablespoon of coconut oil ^[18] .
Two tablespoons of dark cocoa.

Just be aware that this pudding is extremely rich in calories, and perhaps should be carried out only on special occasions.

Short: Avocados are rich in monounsaturated fatty acids and fiber, and also contains many vitamins and minerals. They are very nutritious and can blood cholesterol and triglyceride lowering.

10. Popcorn

Few people know that popcorn is actually a whole grain ^[19] .

It is relatively low in calories and contain large amounts of fiber ^[20] ( 42 ).

Whole grains can many health benefits, including improved digestion and have the risk of heart disease and type 2 diabetes mellitus (reduce 43 , 44 ).

Whole grains can also be useful for weight loss, and can help the weight ( 45 , 46 ).

Ensure maize popcorn unhealthy, which are loaded with refined oils to avoid.

Popcorn or popcorn, while inflation are cooked in the pan the healthiest choices. Try adding a little salt, butter ^[21] , black chocolate sprinkles or cinnamon ^[22] for a different taste.

Short: Popcorn is a whole grain food that is high in fiber and relatively low in calories. It can improve digestion and reduce the risk of heart disease and type 2 diabetes.

11. Sweet Potatoes

Sweet potatoes ^[23] are highly nutritious, rich in fiber and have a deliciously sweet flavor.

They are an excellent source of vitamin A (beta-carotene) and contain decent amounts of vitamin C and other vitamins and minerals.

Sweet potatoes contain more antioxidants and oxidative damage to the body, contribute to the risk of cancer may reduce. A white grape can also help blood sugar levels in the blood moderate ( 47 , 48 ).

Whether boiled, baked or fried, taste sweet potatoes. They are especially delicious with salted butter or sour cream.

In short, the sweet potatoes are very nutritious and contain high amounts of fiber, antioxidants, vitamin A (from beta-carotene) and vitamin C. It can reduce oxidative damage in the body, reduce the risk of cancer.

12 full-fat cream

Foods high in fat ^[24] have made a comeback, as recent studies indicate that saturated fatty acids ^[25] consumption not to heart disease (relative 49 , 50 , 51 ).

Eating high-fat dairy products such as full-fat cream, it was actually reduced central obesity, which is harmful linked abdominal fat ^[26] ( 52 ).

Observational studies have shown that the consumption of fat in dairy products is associated with a lower risk of weight gain ^[27] and colon cancer ( 53 , 54 ).

However, full-fat cream should not be consumed in large quantities, because it is very high in calories.

Full-fat cream is ideal for paddling in your coffee or the top of your yogurt and tastefully mixed with a few fresh berries.

Been linked to short, high-fat dairy products, less belly fat and a lower risk of weight gain and colon cancer. However, full fat cream is very high in calories and should not be consumed in large quantities.

13. Yogurt

Yogurt ^[28] is a fermented milk product which is healthy and delicious.

Brunette eating a yogurt with a spoon

It contains high-quality protein and fats as well as various vitamins and calcium.

Yogurt consumption was both the improvement of bone health and reduces blood pressure (associated 55 , 56 ).

Some yogurt contains active cultures of beneficial bacteria. This is called probiotic yogurt.

These probiotic bacteria ^[29] are to many health benefits such as improving the immune system, lower cholesterol, improves digestion and synthesis of different B and K vitamins in the digestive tract (link 57 , 58 , 59 , 60 , 61 ).

But be sure to avoid yogurt varieties, which are full of sugar ^[30] . Instead, you can buy yogurt and add some fruits, berries or granola for added flavor and crunchy texture.

In short: Yogurt is rich in protein, fat and calcium. You can improve bone health and reduce blood pressure. Probiotic Yogurt can boost the immune system and promote the synthesis of B and K vitamins in the digestive system.

14 Peanut butter

Peanut butter ^[31] is a great source of unsaturated fatty acids, protein and fiber.

It is also an excellent source of vitamins and minerals such as vitamin B, copper, manganese, vitamin E, magnesium and phosphorus.

Peanuts ^[32] they are also very rich in antioxidants, even more than some fruits ( 62 ).

Peanuts are numerous and, although they high in fat and calories, they are not related to weight gain. In fact, peanut consumption with a lower risk of obesity (associated 63 , 64 , 65 , 66 ).

But some people find it hard, not too much peanut butter to eat at a time. Try to eat, moderate portions to avoid excessive intake of calories. If you tend to binge eat peanut butter, then perhaps you should avoid.

Also be sure to varieties, choose not containing added sugar or oils. The ingredient list should only contain peanuts and a small amount of salt.

Try some peanut butter on top of the apple , celery or sliced banana for a tasty snack.
^[33]

In short: Peanut butter is rich in healthy fats, vitamins, minerals and antioxidants. It is abundant and can help prevent weight gain if consumed in moderation.

15. Watermelon

Watermelons ^[34] are filled with water, nutrients and vitamins.

They are also low in calories and contain powerful phytochemicals such as lycopene and citrulline.

Watermelon and watermelon juice can lower blood pressure, increase insulin sensitivity and after exercise (reduced muscle soreness 67 , 68 , 69 , 70 ).

Because of its water content and fiber must not significant peaks in blood glucose levels.

Watermelons are incredibly refreshing, and the last snack on a hot summer day can be.

Sunday, June 28, 2015

10 Evidence Based Whey Protein Health Services

Fit woman with bottle and shake protein Whey protein is one of the most studied dietary supplement in the world, and for good reason.

It has a high nutritional value, and scientific studies have shown many health benefits.

Here are 10 health benefits of whey protein, which are supported by studies in humans.

1. Whey is an excellent source of high quality protein

Whey protein the whey protein fraction is a liquid, which separates from milk ^[1] in the production of cheese.

It is a complete high-quality protein contains all essential amino acids.

It is also very easy to digest, quickly through the colon compared to other types of proteins (absorbed 1 ).

These characteristics make it one of the best dietary sources of protein available.

This powder is whey protein is usually as follows:

Hand holds ball protein powder

There are three main types of powdered whey protein ^[2] , (WPC) to concentrate, isolate (WPI) hydrolyzate (WPH).

Concentrate is the most common type, and is also the cheapest.

As a dietary supplement whey protein is very popular among bodybuilders, athletes and others who want more protein in their diet.

Conclusion: Whey protein has a high nutritional value and is one of the best food sources of high quality protein. It is very easy to digest and quick compared to other proteins absorbed.

2. Whey Protein promotes muscle growth

Muscle mass naturally decreases with age.

This often leads to an accumulation of fat ^[3] and increases the risk of many chronic diseases.

This may, however, detrimental change in body composition partially slowed, stopped or reversed with a combination of strength training and proper nutrition.

Strength training, along with the consumption of foods rich in protein ^[4] has or protein supplements to be an effective prevention strategy to be ( 2 ).

Particularly effective are sources of high quality protein, such as whey, rich in branched chain amino acid called leucine ^[5] .

Leucine is the promotion of growth (anabolic) amino acid ( 3 ).

Therefore, the whey protein is effectively prevented from muscle wasting age, and to a better strength and better appearance of the body ( 2 ).

For the growth of the muscles, it has been found that whey protein slightly higher compared to other types of proteins, such as casein or soy ( 4 , 5 , 6 ).

, Unless, however, your diet lacks protein and supplements probably will not make a big difference.

Conclusion: Whey Protein is ideal for muscle growth and maintenance, when combined with weight training.

3. Pressure whey protein can lower blood

Abnormally high blood pressure (hypertension) is a major risk factor for heart disease.

Numerous studies have linked consumption of milk products ^[6] with a reduction in blood pressure ( 7 , 8 , 9 , 10 ).

This effect of a family of bioactive peptides has been attributed in dairy products, called "angiotensin converting enzyme" (ACE) inhibitors ( 11 , 12 , 13 ).

Lactokinins In Whey Protein are the ACE inhibitors are known ( 14 ). Several animal studies have shown a beneficial effect on blood pressure (shown 15 , 16 ).

A limited number of human studies have examined the effects of whey protein in the blood pressure, and many experts check the evidence conclusive.

A study in obese people have shown that supplementation with whey protein, 54 g / day for 12 weeks, a reduction in systolic blood pressure by 4%. Other milk protein (casein) had similar effects ( 17 ).

This is confirmed by another study, a significant impact when participants were whey protein concentrate (22 g / day) found support given for 6 weeks.

However, the blood pressure decreased only in those who had high blood pressure or slightly elevated, to get started ( 18 ).

No significant effect on blood pressure is detected in a study with much lower whey protein (less than 3.25 g / d) mixing in a milk drink (is 19 ).

Conclusion: The whey protein can lower blood pressure in people with high blood pressure. This is called lactokinins to bioactive peptides.

4. whey protein may treat type 2 diabetes

Type 2 diabetes is a chronic disease, the. By hyperglycemia and impaired insulin function

Insulin is a hormone that is supposed to stimulate the absorption of blood sugar into the cells, as part of the healthy maintenance.

Whey protein proved to be to be effective in moderate blood sugar levels, which both insulin levels and sensitivity to their effects ( 17 , 20 , 21 , 22 ).

Compared with other sources of protein such as eggs ^[7] , or white fish ^[8] , whey protein is to the upper part (have 23 , 24 ).

These properties of the whey protein can even be comparable to diabetes, for example, drugs sulfonylureas ^[9] ( 25 ).

Accordingly, the whey protein can be effectively used as an additional treatment for type 2 diabetes.

It takes a supplement of whey protein before or with a meal rich in carbohydrates has been shown that moderate blood glucose levels in healthy individuals and type 2 diabetes ( 20 ).

Conclusion: Whey Protein, especially if taken before or during a meal rich in carbohydrates effective in moderating blood sugar levels. It may be particularly helpful for people with type 2 diabetes.

5. whey protein may help reduce inflammation

The inflammation is damaging part of the body's response. Short-term inflammation is beneficial, but in some cases it may become chronic.

Athletic woman holding a bowl with protein

Chronic inflammation can be harmful, and is a risk factor for many diseases. It may reflect underlying health problems or bad habits.

An extensive literature review found that high doses of supplements whey protein significantly reduced C-reactive protein (CRP), a key marker of inflammation in the body ( 26 ).
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Conclusion: High doses of whey protein has been shown that the blood levels of C-reactive protein to reduce, indicating that this is to reduce inflammation.

6. whey protein may be beneficial in inflammatory bowel disease

Inflammatory bowel disease is a disease of chronic inflammation of the mucosa of the digestive system.

It is a collective term for Crohn's disease and ulcerative colitis.

In rodents and humans, addition of whey protein has been found that beneficial effects on inflammatory bowel diseases (have 27 , 28 ).

However, the available data is weak and more studies are needed before strong claims can be made.

Conclusion: supplements whey protein may have positive effects on the inflammatory bowel disease.

7. whey protein can improve antioxidant defenses of the body

Antioxidants ^[11] are substances that act against the oxidation in the body, reducing the oxidative stress and the risk of several chronic diseases cut.

One of the main antioxidant in humans is glutathione.

Unlike most of the antioxidants we get food, glutathione ^[12] is produced by the body.

In the body, glutathione production depends on the supply of various amino acids such as cysteine, which sometimes limited supplies.

So cysteine-rich foods such as whey proteins, natural antioxidant defenses of the body can (stimulate 3 , 29 ).

A number of studies in humans and rodents have found that whey protein can increase in oxidative stress and the levels of glutathione (reduction of 30 , 31 , 32 , 33 ).

Conclusion: Supplementation of whey protein can antioxidant defenses of the body by strengthening the formation of glutathione, an important antioxidant in the body.

8. whey protein may have beneficial effects on blood lipids

High cholesterol levels, especially LDL cholesterol ^[13] , is a risk factor for heart disease.

In a study of overweight people, 54 grams of whey protein per day for 12 weeks resulted in a significant reduction of total cholesterol and LDL ("bad") ( 17 ).

Other studies find the same effect on cholesterol levels ( 18 , 34 ), but the lack of effect may be due to differences in study design.

Further studies are needed before conclusions can be drawn.

Conclusion: Long-term high-dose supplements can of whey protein to lower cholesterol. The evidence is very limited at this stage.

9. Whey protein is abundant (filling), contribute to hunger can

Morena holds a protein shake and smiling

Satiety is a term used to describe the feeling of fullness after eating experience.

It is the opposite of appetite and hunger and cravings and the desire to eat to eliminate.

Some foods are more satisfying than others, an effect that (is mediated in part by their macronutrients proteins ^[14] , carbohydrates ^[15] , fat) composition.

Protein is by far the filling of the three macronutrients ( 35 ).

However, not all proteins have the same effect on satiety. Whey protein is more satisfactory than other types of proteins such as casein and soy ( 36 , 37 ).

These properties make them particularly useful for those who need to eat less calories ^[16] and to lose weight.

Conclusion: whey protein is abundant (filling), even more than other types of proteins. Thus, it makes sense, beyond a weight loss diet.

10. Whey protein can help you lose weight

Increasing protein intake is well known weight loss strategy ^[17] ( 38 , 39 , 40 ).

Woman on yoga mats Drink Protein Shake

Eat more protein ^[18] may promote fat loss ^[19] by:

Appetite suppression, leading to a reduced calorie intake ( 35 ).
Rain metabolism of the, it helps more calories (burning 41 , 42 ).
It helps maintain the muscle mass during weight loss ( 43 ).

It has been shown to be particularly effective whey protein, and can have a greater effect on fat loss ^[20] and saturation compared with other types of proteins ( 17 , 36 , 37 , 44 , 45 ).

Conclusion: Eat a lot of protein is a very effective way to lose weight, and some studies show that whey protein can have effects than other types of proteins.

Side effects, dosage, and how to use them

Whey protein is very easy to integrate in your diet.

It is in powder form, which can be added to smoothies, sold yogurt ^[21] , or simply mixed with water or milk.

25-50 grams per day (1-2 balls) is a common recommended dose, but be sure to follow the dosage instructions on the package.

If you want to buy online powdered whey protein, then there is a good selection of Amazon ^[22] with thousands of comments.

It is also sold in different shops including many supermarkets.

Note that too much protein is not required. The body may be used a limited number of proteins simultaneously.

Excessive intake may also cause digestive problems such as nausea, pain, swelling ^[23] , cramps, bloating and diarrhea.

However, moderate consumption of nutritional supplements of whey protein and by most people is tolerated, with some exceptions.

If you are lactose intolerant, whey protein isolate or hydrolyzed milk can more appropriate to concentrate. If you ever have liver or kidney problems, then consult a doctor before taking a protein supplement.

At the end of the day, the whey protein is not only a convenient way to increase your protein intake, may have some health benefits and powerful.

References

^{^} milk (authoritynutrition.com)
^{^} whey protein powder (authoritynutrition.com)
^{^} fat gain (authoritynutrition.com)
^{^} protein foods (authoritynutrition.com)
^{^} leucine (en.wikipedia.org)
^{^} dairy products (authoritynutrition.com)
^{^} Ei (authoritynutrition.com)
^{^} fish (authoritynutrition.com)
^{^} sulfonylurea (en.wikipedia.org)
^{^} C-reactive protein (en.wikipedia.org)
^{^} antioxidants (authoritynutrition.com)
^{^} glutathione (en.wikipedia.org)
^{^} LDL (www.docsopinion.com)
^{^} protein (authoritynutrition.com)
^{^} carbohydrates (authoritynutrition.com)
^{^} calories (authoritynutrition.com)
^{^} weight loss strategy (authoritynutrition.com)
^{^} more protein (authoritynutrition.com)
^{^} fat loss (authoritynutrition.com)
^{^} fat burning (authoritynutrition.com)
^{^} yogurt (authoritynutrition.com)
^{^} good selection at Amazon (www.amazon.com)
^{^} swelling (authoritynutrition.com)

As intermittent fasting can help you lose weight

Brunette businesswoman with empty plate There are many ways to lose weight.

One that will become popular in recent years as intermittent fasting ( 1 ).

This is a way of eating that short-term fasting involves regularly.

Fasting for short periods helps people eat fewer calories, and optimized to be the certain hormones for weight control.

There are several intermittent fasting methods ^[1] . Three most popular are:

Procedures 16/8: Skipping breakfast every day and eat during a power window 8 hours and 12 hours to 20 hours.
Eat-Stop-Eat: Take one or two fasting 24 hours per week, the day to eat dinner as a meal until the next day.
5: 2 diet: Eat a week, but usually only eat 500-600 calories more than two days, the other five days.

While you do not compensate by eating more during periods of fasting, then these methods will result in reduced caloric intake and helps you lose weight and belly fat ( 2 , 3 ).

As intermittent fasting affects your hormones

Storing body fat as energy (calories) to the body.

If we do not eat anything, the body changes a number of things that make the stored energy more accessible.

This is due to changes in the activity of the nervous system, as well as to do a major change in several important hormones.

Here are some things to change ^[2] in the metabolism when you fast:

Insulin: Insulin increases when we eat. Significantly reduced fasting insulin ( 4 ). Lower insulin levels facilitates fat burning.
Human growth hormone (HGH) levels of growth hormone can exploit ^[3] a rapid increase to 5 times ( 5 , 6 ). Growth hormone is a hormone that can make you lose fat and build muscle, among others ( 7 , 8 , 9 ).
Norepinephrine (noradrenaline): The nervous system sends noradrenaline ^[4] to the fat cells, the body fat into free fatty acids, which can be burned for energy (to break 10 , 11 ).

It is interesting that despite the 5-6 meals a day, the promoters would think of us, ^[5] can, short-term fasting can actually increase fat burning.

Two studies showed that fasting for 48 hours, stimulates metabolism 3.6 times in 14% ( 12 , 13 ). However, fasts that are longer metabolism (decrease 14 ).

Conclusion: Short-term fasting led to several changes in the body that make it easier to burn fat. These include reduced insulin, growth hormone increases, adrenaline better signal and a little momentum in the metabolism.

Intermittent fasting helps to reduce calories and lose weight

The main reason is to work for the intermittent fasting for weight loss that will help you eat fewer calories ^[6] .

Angry woman with knife and fork

All different protocols include skipping meals during periods of fasting. If you. No correction by eating more during meal breaks, then you will take in fewer calories

According to a recent review of the 2014 study, intermittent fasting can lead to significant weight loss. In this paper, intermittent fasting has been found to body weight for 3-8% over a period of 3-24 weeks (reduce 2 ).

When looking at the rate of weight loss, people have about 0.55 pounds (0.25 kg) per week with intermittent fasting, but £ 1.65 (0.75 kg) per week both lost day fasting ( 2 ).

People also lost 4-7% of their waist circumference, indicating that it lost belly fat ^[7] .

These results are very impressive and show that intermittent fasting can be an aid to weight loss helpful.

All that said, the benefits of intermittent fasting go far beyond weight loss. It also has many benefits for metabolic health, and may help to prevent chronic diseases and extend lifespan ( 15 , 16 ).

While counting calories is usually not necessary if intermittent fasting is, weight loss is mediated primarily by an overall reduction in caloric intake.

Studies comparing the calorie restriction and intermittent fasting continued to show no difference in weight loss when calories are matched between the groups.
^[8th]

Conclusion: Intermittent Fasting is a convenient way to calories, without consciously trying to restrict eating less. Many studies show that it can help you lose weight and belly fat.

Intermittent fasting can help muscles when dieting

One of the worst side effects of diet is that the body tends, muscles and fat (burn 17 ).

Interestingly, studies show that intermittent fasting can be beneficial for maintaining muscle while body fat is to lose.

In a review study, intermittent calorie restriction caused a similar amount of weight loss and calorie restriction goes on, but with a much smaller decrease in muscle mass ( 18 ).

In studies of calorie restriction, is charged 25% weight loss of muscle mass with only 10% in studies intermittent calorie restriction (comparison 18 ).

In one study, participants had to eat the same amount of calories as before, except for a large meal in the evening. They lost body fat and increase muscle mass, with a number of other beneficial changes in health markers ( 19 ).

However, there were limitations to these studies in order to take the results with a grain of salt.

Conclusion: There is some evidence that intermittent fasting can help more muscle mass while dieting when compared to standard caloric restriction.

Intermittent fasting makes eating healthy Easier

I think one of the main benefits of intermittent fasting is the simplicity of it.

I do 16/8 method personally, where I eat every given day "window".

3+ instead of eating meals a day, and only 2, which makes it much easier and easier to maintain it to my healthy lifestyle.

The only better "diet" for you is one that can continue in the long run. If intermittent fasting makes it easier for you to follow a healthy diet ^[9] , and this has obvious advantages for maintaining the health and long-term weight.

Conclusion: One of the main benefits of intermittent fasting diet is that it just makes sound. This makes it easier to eat healthy in the long term.

How the protocol of intermittent fasting success

Brunette waiting for a clock and to eat

There are several things that you should consider if you lose weight with intermittent fasting:

Food Quality: The food you eat is still important. Try eating a single food component essentially total.
Calories: Calories still count. Try to "normal" to eat during periods of fasting, not all the time, to the calories you missed fasting.
Consistency: Like any other method of weight loss, you have to stay with him for a long time, if you want to work with them.
Patience: It may take some sort of your body to adapt to the protocol of intermittent fasting. Try to be compatible with your meal schedule and will make it easier.

Popular protocols of intermittent fasting also recommend strength training. This is very important if you want to burn body fat, especially the preservation of muscle.

Initially, the calories is usually not necessary with intermittent fasting. However, if your weight loss stalls , while counting calories can be a useful tool.
^[10]

Conclusion: With intermittent fasting, you still have to eat healthy and maintain a calorie deficit if you want to lose weight. Consistently is absolutely critical, and strength training is important.

Thursday, June 25, 2015

10 Based on the evidence of whey protein Health Services