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3 Rules to Maintain Ideal Body Weight



                                                                      Rule 1

 According to the latest studies our diet should be based on Monounsaturated fatty acids which are more successful in reducing fat than diets based on carbohydrates. Foods containing monounsaturated fats reduce low-density lipoprotein (LDL) cholesterol and are associated with increased daily physical activity and resting energy expenditure. These precious monounsaturated fats we can find in:
 
- Olive oil
- The olives
- Salmon
- Nuts
- Avocado
                          

                                                                        Rule 2

Stay away from "Trans fatty acids". These unsaturated fats uncommon in nature but commonly produced industrially from vegetable fats are raising levels of the lipoprotein LDL (so-called "bad cholesterol"), lowering levels of the lipoprotein HDL ("good cholesterol"), increasing triglycerides in the bloodstream and promoting systemic inflammation and CHD ( coronary heart disease ). These Trans Fats can be found in:

- Margarine
- Hamburgers
- Popcorn
- French Fries
- The fried meat and
- the sweets



                                                                           Rule 3 
 

 Let's look at some  foods that "burn fat". Many studies have shown that certain substances present in foods help reduce fat accumulation therefore if you integrate these foods in our diet we will have one more assistant in controlling our weight.Examples of such substances are 
1) capsaicin - the substance of our famous chili pepper -whose consumption can lead to a reduction in abdominal fat ...according to recent studies by eating a very small amount of sauce or red pepper powder can increase our metabolism up to 15%, for about two hours after a meal.

2) cinnamon - one of the most important spices - whose consumption metabolizes very quickly sugar ...half a teaspoon of cinnamon a day is enough to help our body to maintain the ideal weight - always in the context of a proper diet. 
3) fresh vegetables and fruits -It is longer known to us all that the right diet requires a lot of fruits and vegetables. We should eat two fruits a day and two vegetable salads with priority purslane in summer and broccoli in winter.
4) tuna and salmon - these two fish contain omega-3 fats, like the purslane is necessary for the breakdown of fat ...

5) Eggs - because they contain B12 which aids in rapid decomposition of fat ...

6) tofu - an excellent source of protein which cleaves large amounts of fat ...

7) chickpeas - Another excellent source of protein and it breaks down large amounts of fat ...



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