Make a walk before dinner
You’ll burn calories as well, but not only because you’ll also reduce your appetite. A small Scottish study found that doing 20 minutes of walking decreases appetite and increases feelings of fullness as effectively as taking a light meal.

Feeling a banana, an apple or a peppermint when you feel hunger coming
You may find this beast and yet it works. A study has been felt that way in 3000 volunteers, and researchers have found that most people felt these foods, the less they were hungry and they managed to lose weight more easily (an average of 14 kilos each). One theory says that to feel the food that makes the brain believe you eat really.

Watch every morsel you put in the mouth the weekend
A U.S. study found that people tend to eat 115 calories more during Saturdays and Sundays, mostly because of drinking and bad fat.

Brush your teeth after every meal, especially after dinner
This freshness and cleanliness will be used to give a hint to your body and your brain has time to eat well and truly over.

Eat healthy and nutritious snacks
Eat one or two snacks each day helps to drive hunger and stabilize your metabolism. Take snacks with you when you go to work or school. This can include baby carrots, dried fruit, nuts, seeds, etc..

Food choices : Stages of realization

1.Proteins are the basis of every living cell. They are used for muscle development, renewal of the skin, nails, hair. The ideal consumption of protein is about 150 grams per day, provided to vary the sources: red meat, white meat, fish, eggs, ham, but also pulses and cereals.
2.Carbohydrates fuel the brain vital, are our main source of energy. Every day we consume carbohydrates (rice, pasta, starches, cereals, wholemeal bread is preferred). The simple sugars like candy, jams, etc., are not essential. They are stored as fat.
3.The fruits are rich in sugars but they are especially useful for their vitamin C intake We must eat every day at least 2 fruits, raw to preserve their vitamins, or cooked for sensitive stomachs.
4.The lipid transport vitamins, they are the membrane of our cells and play a role in the structure of organs. You need to consume at least 1 tablespoon of fat per day, preferably uncooked, and focus on the good fatty acids (rapeseed oil, nuts, fatty fish).
5.A typical day will consist of 3 meals, with a varied diet.
6.A breakfast with a drink, cold or warm bread (carbohydrates), butter or margarine (lipid), a dairy product (milk, yogurt, cheese = protein and calcium) and fruit (carbohydrate, vitamins).
7.A breakfast with protein and fat (red meat no more than 2 times a week, white meat, fish, ham, eggs …), vegetables (carbohydrates, fiber, vitamins, mineral salts), bread (carbohydrates), a dairy (yogurt, cheese) and fruit (carbohydrate, vitamins).
Animal protein can be replaced at least 2 times a week with plant proteins (grains, legumes: soybeans, dry beans, split peas …)
8.Dinner, which will complement the other 2 meals, but will be better digested if it is lighter, vegetables, soup or salad, a starch (potatoes, pasta, rice), bread and fruit .
9.Remember to drink at least 1l of water per day and avoiding stimulants, alcohol, tea, coffee

Note:
• Your secret is that he has no, or sodium chloride, but exactly for that detail, it is not recommended for more than a month.

What:
• The diet is based on rice, but the integral.
• It should be cooked all the rice to be eating during the day at a time, which is approximately 300 grams of uncooked rice.

As prepared:
• The rice is not cooked the same way as ordinary rice, but must be placed after wash and drain in a pot with an airtight lid.
• You add cold water, about 2 6 3 times more than that of rice.
• Let it boil for five minutes, then let simmer with the pot tightly closed until the water evaporates completely.

Recommendations:
• Do not use salt to flavor the rice. You can put honey, brown sugar, cinnamon and fruit.

Diet:
Breakfast:
• A glass of natural orange juice. apple, or grapefruit.
• A deep and wide bowl of rice mixed with honey and sliced fruit other than bananas or dried fruit.

Snack:
• An apple or an orange or fruit in season to taste.

Lunch:
• A deep and wide bowl of rice with cinnamon and prunes.

Dinner:
• A fruit different from that which was chosen in the morning, and if you feel hungry, eat a banana.

Menu week:
First day:

Breakfast will be the same for all days.
• Half grapefruit or a cup of melon or any fruit in season.
• 1 slice of bread protein (integral)
• Coffee or tea without sugar, cream or milk.

Lunch:
• assortment of cold meats to your own taste and low fat (chicken, fish, turkey, beef).
• Avoid highly processed.
• Avoid coffee, tea or diet soda.

Dinner:
• Fish and shellfish of any kind. Mixed salad greens, cooked, canned or cooked, all you want.
• 1 slice of bread.
• Grapefruit or fruit in season. Coffee or tea.

Second day:

Lunch:
• Fruit Salad, the ones you like, the entire portion you want.
• Coffee or tea.

Dinner:
• low-fat hamburger. Tomatoes, lettuce, celery, olives, brussels sprouts or cucumbers.
• Coffee or tea.

Third day:

Lunch:
• tuna or salmon salad (no oil) with lemon and vinaigrette. Grapefruit, melon and seasonal fruit.
• Coffee or tea.

Dinner
• Slices of lean roast lamb.
• Lettuce, tomatoes, celery, cucumber.
• Coffee or tea.

Fourth day:

Lunch:
• 2 eggs cooked in any way, but no fat (cooked, struck oil or spray in the pan).
• Low-fat cottage cheese.
• Squash, beans or tomatoes (or sliced simmered).
• 1 slice whole-wheat toast.
• Coffee or tea.

Dinner:
• Roasted chicken (grilled, barbecued), the entire portion you want.
• Spinach, green peppers, green beans in abundance.
• Coffee or tea

Fifth day:

Lunch:
• Pieces of assorted cheeses (if you have problems with cholesterol choose low-fat versions of cheese).
• Spinach, all you want.
• slice of wheat toast.
• Coffee or tea

Dinner:
• Chicken or turkey roast.
• tomato and lettuce salad.
• Grapefruit or fruit in season.
• Coffee or tea.

Sixth day:

Lunch:
• Fruit salad (all you want).
• Fish and shellfish.
• tomato and lettuce salad, mixed vegetables, raw, cooked or canned, all you want.
• Coffee or tea.

Seventh-day

Lunch:
• Chicken or turkey, hot or cold.
• Tomatoes, carrots, squash, broccoli or cauliflower.
• Grapefruit or fruit in season.
• Coffee or tea.

Dinner:
• Steak.
• Salad of lettuce, celery, cucumber, tomatoes raw or cooked Brussels sprouts.
• Coffee or tea.

Fernanda Abelenda, dietitian for eDiets.com, explains what it is: “a low calorie diet is a diet plan which is prepared from control and limitation of the calories consumed. Generally, these systems are composed of a large percentage of foods with low caloric density, that is, those with high volume and low in calories, such as the case of vegetables and fruits. “

Another of its features is that no food is removed from the diet, as with decoupled. “It is believed that in a low-calorie diet should remove certain products high in fats, sugars and oils,” explains Abelenda, “but for a low-calorie diet is balanced and, above all, effective must contain these nutrients, although it is true that in small quantities. ”

Nor is it advisable to skip meals. As White points out Canalejo, registered dietitian and nutrition: “There are people who, for no breakfast or dinner, think they’re cutting back on calories and, ultimately, end up eating more than they should. The secret is to eat well, healthy and balanced. And above all, avoiding ‘gorge’, dividing the calories in five meals a day. ”

Finally, it is essential to provide the agency the right proportion of nutrients: carbohydrates, proteins and fats. Fernanda explains Abelenda, eDiets.com specialist: “The fat intake should not exceed 30% of the total energy of the diet, divided as follows: 10% animal fat, 10% polyunsaturated (vegetable and fish ) and 10% monounsaturated oils (olive, for example). The proteins represent between 15% and 20% of caloric intake and 50-60% is for the carbohydrates, mainly complex (cereals, pulses, pasta) .

Abelenda recommended to include mostly “fruits, vegetables, lean meats, fish, chicken, eggs, vegetables, fiber-rich carbohydrates and unrefined, olive oil, grains and nuts and almonds, and seeds. As we can see has the characteristics of our diet Mediterranean. “