Let’s start with the most important, as many know the fruits are rich in vitamins and minerals that protect against the “flu” and are also involved in other functions.

But first we are putting ourselves in agreement on some concepts. Vitamins are organic substances essential in very small quantities for development, maintenance and proper functioning of the human body. The get from food because the body can not produce, with the exception of vitamin D, produced by the skin when exposed to sunlight.

Minerals are inorganic elements that the body uses as building blocks for body tissues such as bone, teeth, muscles and other organizational structures. Several other minerals contribute to the balance of salts in the blood and body water.

A basic principle in mineral nutrition is to eat foods that are rich in calcium and iron, thereby ensuring also have other important minerals.

The main vitamins that give us the fruits are vitamin C and vitamin A. As there are some rich minerals potassium and phosphorus.

The importance of vitamin A is that it is involved in normal growth of children, it is essential to keep skin and tissues, as well as our body’s defenses, as to the senses, hearing aid, in the sense taste and is essential for sight.

For its part, vitamin C participates in the formation of collagen, a protein important for wound healing, aids in the absorption and metabolism of iron. For example if you eat a plate of beans with a glass of lemon water, which contains vitamin C, iron from the beans will be absorbed more easily.

It is also an antioxidant that fights free radicals that cause cell damage and death, thus avoiding diseases like cancer and cardiovascular disease, also helps to have good body’s defense system, helping to prevent respiratory diseases, and to top it off slow the aging of the skin.

If you are trying to lose weight, lower cholesterol in the blood or simply eat healthy. Should limit total fat you eat.

Why most diets focus on reducing fat?

Fats draw little attention for many reasons. Fat increases cholesterol levels in the blood while increasing the risk of coronary heart disease.
In addition, fatty foods (bacon, sausage and fries) always have fewer vitamins and minerals than non-fat foods and as we have said fats are twice as many calories as protein and carbohydrates. One gram of fat has about 9 calories, while carbohydrates and proteins only 4 calories. In other words you can eat as much or twice as carbohydrates and proteins by the same amount of calories than fat.

“Lose weight if you eat foods low in fat?

It is true that if you eat fat your weight increase. We need much more than eating low fat for weight loss. You must also take care of the calories you consume daily. Remember, extra calories even low-fat foods are stored in the body as fat. Sometimes people replace foods high in fats are high calorie foods and still gaining weight.

To lose weight, you need to burn the calories you consume. You can achieve this goal by exercising more and eating less calories and fat.

How much fat should I eat?

The reference of fat in adults is 20% to 35% of calories from fat. That’s about 44 grams of fat or less per day if you eat 2,000 calories a day.

Recently, health experts have started recommending to persons eliminate another type of fat called “TRANS.” These fats are formed through a process of hydrogenation, covered under a healthy unsaturated liquid fat. This process gives long life to food, but this is worse because we cause heart disease and other diseases under study.

Experts recommend us to remove trans fats from our food as possible.

How I can know how much fat I’m eating? ”

Learn about what you’re eating. Fats and calories in foods you can find in books on nutrition or on the packaging of your food.

Read the nutrition levels in your food packages shows you the grams of fat it contains. It also shows the percentage recommended daily to serve the day. In other words

You choose the food that lower in fat. The daily rate is based on the number of calories you eat each day, usually 2000 calories.

Many more meals are including trans fats. if the level of trans fat that includes your food is not on the label can estimate the amount of these fats as follows:
Sum total polyunsaturated fat, monounsaturated and saturated.

If less than the total amount of fat that indicates the package, the remaining difference is trans fats.

Where do I start?

Eat lots of variety of foods low in fat for all the nutrients you need. Watch your calorie input. Remember that all “low fat” does not mean “low calorie.”

You should increase consumption of plant-based foods like fruit, vegetables and legumes. Moderate consumption of animal foods to reduce fat, cholesterol and calories. Activate your life with more physical exercise than you will for heart health and lose excess body fat.

What are the expectations of this diet?

Reduce the total amount of fat you eat to 20% -35% or less of daily calories your income. For a person eating 2000 calories a day, this would be 44-77 grams of fat or less per day.

Income Limit cholesterol to 300 milligrams or less per day.
Decrease saturated fats (animal fats, butter, palm oil or coconut) to less than 10% of total calories per day. For a person consuming 2000 calories a day, this would be 22 grams of fat or less per day.

Tips to reduce fat intake

When you select your food:

Learn about your food when you read the nutritional levels on the labels. Always look for the “low fat”, “fat” or “reduced fat”. When you select your meal high in fat balance those against the low-fat, to organize well your fat intake per day.

Choose lean meats, fish and chicken. Limit these to 200 grams per day.
Another source of protein low in fat are nuts, tofu, low fat yogurt, skim milk, cheese, tuna in water.

When you prepare meals:

Remove all visible fat and remove the skin of the chicken.

Bake, boil or grid to avoid frying meats.

Use lemon juice, herbs and spices. Cooking vegetables instead of cheese, butter and sauces made with cream.

Try to eat low fat yogurt. The sour cream sauce also contains low fat, so you should limit yourself to using it, the same with the mayonnaise.

When you go to eat out:

Choose simple meals prepared as boiled, roasted or baked. Fish or chicken.
Avoid fried foods or foods with lots of gravy and butter.
Warn your food is not prepared with butter, margarine or other sauces.
Eat salad without dressing.

Choose fruit for dessert instead of ice cream, cakes or foot.

In this view, the fruit juice takes the leading role in the significant contribution of nutrients and antioxidants the body needs. The juice is a different way of eating the fruit, and makes the intake of it is made lighter.

According to experts with the juice prey almost 90% of the nutrients of the fruit, and that their assimilation is faster when taken in liquid form. The juice can be made with all kinds of fruit and its uses are numerous and diverse.

For example, pineapple juice or cherry are good allies to relieve muscle aches, backaches, very common among those who practice sports or we do bad posture throughout the day, as it contains bromelain, a substance that helps soothe sore muscles.

In addition, we must not forget that both are potent diuretics which help us to avoid fluid retention caused by arthritis, who have just leading to unbearable pain.

Apple juice, that despite that eliminates most of the fiber in the pulp, is a substance called sorbitol, a sugar that has a number of laxative that helps to regulate bowel movements.

Juices of citrus fruits are the perfect remedy to prevent infections and colds, because their high content of vitamin C causes cells protect against attacks from abroad.

If you want to reduce fat in those parts of the body where it accumulates more is necessary to know which is your dominant gland.

The secret to eliminate the fat in localized areas is to know what foods trigger the operation of each gland and reduce consumption.

Pancreas is a gland regulates digestion and blood glucose.

Carbohydrates are being digested sugars enter the blood, but that sugar is dangerous to stay in because it can damage arteries, the pancreas is a protective system that produces insulin to store carbohydrates in the muscle and also in deposits fat around the waist and abdomen.

In this view, you must reduce your intake of coffee, black tea, chocolate, cola drinks, pastries, cookies, potato, carrot, banana and mango.

We should clarify not eliminate carbs completely, but shorten it to one serving per meal, preferably accompanied by protein and fat to reach containing sugars slowly into the blood and do not shoot your insulin production.

Gonads, are your female reproductive sex glands. When are the dominant, produces excess estrogen and increase your fat production, which ends up accumulated on your hips and legs.

Reduce the intake of oils, butter, margarine, butter, chips, flour tortillas, biscuits, sweet bread, avocado, walnuts, almonds, pistachios and peanuts. Increases in iodine-rich foods like mushrooms, asparagus, palm hearts, seaweed, iodized salt.

Adrenal glands are regulators of stress that cause fat to accumulate in the upper body like the chest, back, arms and shoulders.

Reduce consumption of salt, eggs, meat, sausage, ham, sausage, seafood, cheese and Chihuahua cheese. Eat mostly chicken, fish, cottage cheese, brown sugar, ricotta and mozzarella.

Pituitary is the master gland that controls the rest, including to the thyroid. If you as dominant, accumulate fat in all areas of the body.

You should not overdo it in milk, cheese, cream, yogurt, buttermilk, butter, prefer chicken, fish, meat, ham, egg.

Well, regardless of the purpose you have, these are important data as follows:

- Body fat is an energy reserve, as such, must be reduced from the use of this energy within the body cells (mitochondria).
- To be used by the cells, body fat is drawn from all regions of the body, not localized.

- It is important to balance calorie intake with caloric expenditure

- The exercise uses more fat that is the long duration and low intensity, since the consumption of fat in muscle cells increases as reserves are depleted of glycogen in these cells.

- The estimated time of exercise (long term) is about 30 minutes, bearing in mind that after three hours of exercise (walking) fat consumption reaches 90% of the energy used.

- The intensity of exercise should be about 50% of the individual capacity of the subject, calculated with the Karvonen formula, in order to extend the period beyond thirty minutes.

- Since muscle cells consume more fat than fat cells themselves, should have larger muscles, thereby, maintain a high fat intake (fat metabolism), which is achieved with localized muscular work, which at the same time increases the production of catecholamines, which also raise the metabolism of fats, in the hours after exercise.

- It is worth mentioning that the transport and use of fats in exercise, adaptation takes time, so a sedentary, you should wait several weeks before noticing changes.

-Calorie diets without exercise, the body adapted to work with less energy, producing a drop in metabolism, which causes the body to store the slightest additional intake, with an opposite effect with a low metabolism alterations that entails: ( low physical energy, intellectual, sexual, cold, sleep, and others).

In short, if you want to reduce your body fat you must train at least three times a week, exercise aerobic (recommended jogging, swimming, hiking, dancing, any exercise that has a duration about 30 minutes) and localized muscle exercise (with the body weight machines, free weights, elastic bands and other equipment that provide resistance) and accompanied by a reduction in your calorie intake of 300 calories a day.
If the effects are not immediate. The persistence and patience are your best ally. Start now to get in good shape for summer.
In addition to enhancing your beauty, you will make a great contribution to your health.

The early morning toast is accompanied by jam and butter. But you may not know for certain health problems that can cause the butter, which we include in our menus lightly enough. Butter is a source of saturated fat because it is composed of 80% fat, and has great energy intake.

Also, butter is a food that adds little to the body proteins, or carbohydrates, although its composition has vitamin A and D. It should be noted that the butter has animal fat, which normally comes from milk or cream.

Another option that seems to push many consumers is to replace butter with margarine, when deep, are two very similar food. Margarine also contains high percentages of fat and adds something to the body less calories than butter, but it is to shoot rockets. Perhaps the only difference in theory between the two is the origin of fat: the butter is of animal origin and margarine is of industrial origin.

For the high fat content, you should remove the butter from our diets and replace it with olive oil, much healthier and beneficial for our body. Therefore, the pleasant toast with jam and butter should remove them from the diet, although we can make an exception from time to time to take them.