Ultimate Diet Guide

Berdiet want to start but do not know what to do? Ultimate Diet Guide solution. Ultimate Diet Guide is a guide to help lose weight the correct and effective. This guide contains important keys to help your diet program. Understand that all points in this guide, and soon praktekkanlah to get the body shape you want.

Eat 5-6 TIMES DAY

One of the most important aspects of the diet is to eat 5-6 times a day.

Reducing the food is one of the biggest mistakes in starting a diet program, at the time of making the diet program, we need to eat more often in order to become more active metabolism.

When we reduce the amount of food (eg eating 1x in 1 day) our bodies will begin to stand and anticipate the lack of food in a way slow the metabolism, reduce the burning of fat calories and save a lot more to anticipate the lack of food. so the result is burning more calories and less body fat we tend to pile up.

By eating more often, you will stimulate your body's metabolism so that your metabolism more active and you burn calories more effectively


How for example?

Eat often in the portion that is divided:

Breakfast (7:00)
1 Omelet egg or boiled egg
2 pieces of whole wheat bread / 1 cup oatmeal

Morning Snack: (10:00)
1 fruit apple / orange / pear

Lunch (13.00)
1 oz chicken breast / fish / beef intact
1 cup brown rice (brown rice) / red rice
1 cup vegetables

Afternoon Snack (16:00)
1 piece whole wheat bread / ½ cup oatmeal
1 piece of fish / meat grilled

Dinner: (19.00)
1 oz chicken breast / fish / beef intact
1 cup vegetables

Before Sleeping (21:00)
Milk High Protein low fat and sugar

Additional Information:
Guide pattern, eating, and exercise patterns suplementasi program for fat loss from Sportindo
http://www.sportindo.com/goal/?fatloss

6.5 most fatal error in the pro-diet
http://www.dennysantoso.com/65-kesalahan-paling-fatal-dalam-ber-diet.html

Starting berdiet
http://www.dennysantoso.com/memulai-berdiet.html

The influence of the burning of fat metabolism
http://www.dennysantoso.com/pengaruh-metabolisme-terhadap...lemak.html

Step 12 early you lose weight
http://www.dennysantoso.com/12-langkah-awal-menurunkan-berat-badan-Anda.html


FOOD CONSUMPTION HIGH Protein

Protein helps to control appetite, making us feel full longer, and one of the amino acid found in protein that is l-leucine to assist fat metabolism and is useful to help the success of fat loss program.

Protein to maintain muscle mass. Muscle is a network that continues to burn calories even when we are resting.

In addition, protein also helps slow the absorption of carbohydrate. Carbohydrate absorption is too fast will give you the energy that is very fast and excessive for the body, excess energy is stored as fat. Therefore, the protein helps prevent fat storage.

In addition a number of other benefits can be obtained from consuming the protein-cell repair of damaged cells, increased body endurance and faster recovery of the body. And many more.

High-protein food source is:
Beef, sirloin, tenderloin, chicken breasts, fish such as tuna, salmon, gurami and others. eggs, nuts, milk, whey protein, soy protein.


CONSUMPTION Reduce sugar / carbohydrate absorption CEPAT carbohydrate EXPRESS AND CONSUMPTION

Sugar and carbohydrate absorption is quick source of energy, consumed with sugar and carbohydrate absorption so fast our bodies will be in the amount of energy that a lot in a short time. When this happens, we will use the body as energy and the rest will be stored as fat.

To avoid this carbohydrate consumption good, good definition carbohydrate complex carbohydrate that is slowly digested the body, the longer carbohydrate digested body, the longer you feel full of energy and you get a freelance basis. Carbohydrate is not good in general, feel sweet and contains lots of fiber.

One of the best option is carbohydrate that contains many fibers, which are mostly found in vegetables, vegetables contain a variety of phytonutrient or vegetable nutrition, vitamins and minerals. Fiber makes you satisfied longer, to obtain complete nutrition and slowly reduce the absorption of sugar that is too fast.

Carbohydrate is a good example: red Rice, brown rice, oatmeal, whole wheat bread, vegetables, apples, oranges, pear and a variety of other food.

To assess the carbohydrate, measuring tool that is used Glikemik Index, the lower the index glikemik a food, the food is good.

Glikemik data for the index, you can look at:
http://www.sportindo.com/food_nutrition/nutrition_info.php

Examples of sugar / carbohydrate absorption is faster MUST be avoided are: Peppermint, chocolate, kripik, noodles, white rice, pasta, pasta, flour, bread, cakes, dry, wet cake, sugar, banana, mango and fruit that is too sweet potatoes , all types of Pastry, alcohol, beer, soft drink, ice cream and much lg.


Fat Avoid the evil, CONSUMPTION EITHER Fat

Fat contains 9 calories per gramnya, compared with carbohydrate and protein that contains only 4 calories per gram. This indicates that fat is a source of energy that is big enough.

To prevent hoarding of calories due to fat, avoid any type of fat evil, that is, all forms of gorengan and the food is cooked with excess oil.

Fat that you want to avoid is trans fat or higher is known as trans fat. Trans fat is a major cause of stroke and heart disease. Trans fat there is in gorengan, different types of cakes and a snack on the market. Therefore, avoid all forms of gorengan in the fat loss program

Conversely, the consumption of fat is good fat and no saturated fat is not a single double-saturated, fat is working to reduce the bad cholesterol level and helps the body metabolism to help burn fat.

Fat is good fat that helps your metabolism to burn fat is buried more quickly and make you more healthy by reducing the risk of heart disease and stroke.

Good fat consumption can be obtained from: Various species of fish such as salmon and tuna, various types of nuts such as peanuts almond, hazelnut and MUSICALE, olive oil and canola oil.

Other information about fat:
Oil which is the best
http://www.dennysantoso.com/minyak-goreng-mana-yang-terbaik.html

Does eating fat make you fatty?
http://www.dennysantoso.com/is-eating-fat-makes-you-fat.html


Spur metabolism OLAHRAGA WITH YOU

Sports is one of the most effective way to burn excess fat, apart from the sports have benefited hundreds, a few of the benefits of sports is to prevent chronic diseases such as heart, diabetes, stroke etc., to improve the quality of sleep, strengthen bones, increase stamina, energy and the most important improve the body's metabolism so that the body burn more fat.

Lift the load is a way to increase muscle mass, muscle why should the fat loss program? Because muscle is one of the network that the body is always burning calories, even when you sleep, so that means that the development of muscle mass fat burning slowly and continuously without any effort.

How to women? Still recommended for women to build muscle with a train load lift, do not be afraid to be big and muscular as it is very difficult to be strong and hormones between men and women far different. Exercise will lift the burden of nerve-muscle strain and improve your body shape.

Additional information:
Why lift the burden necessary for a woman
http://www.dennysantoso.com/why-weight-lifting-is-necessary-for-women.html

Beginners guide to form the body
http://www.dennysantoso.com/beginner-guide-to-build-your-body.html

The sport to burn fat
http://www.dennysantoso.com/pengaturan-olahraga-untuk-membakar-lemak.html

Treadmill vs Exercise burden, which is the best to burn fat
http://www.dennysantoso.com/treadmill-vs-beban...untuk-membakar-lemak.html

5.5 self-confidence in the wrong exercises to burn fat
http://www.dennysantoso.com/55-keyakinan-diri-yang-salah...membakar-lemak.html

Facts About Body metabolism
http://www.sportindo.com/page/40/.../Fakta_Tentang_Metabolisme_Tubuh.html


DO NOT reduce the portion of Eating drastically famish OR-hungry

Imagine you have an income of 100,000 per day, and suddenly your income is reduced to be 20,000, what will you do? Of course, you will cut corners and save all the extra money you get.

Same as the above parable, when you're hungry, hunger, and reduced calorie Feed your body will survive to enter the mode, where your body will reduce the calories of fat and try to save as much as possible.

With hunger-hungry, you will slow your metabolism, which will ultimately reflect the success of your diet program.

To keep the body metabolism does not go down drastically, reduce the portion of food as much as 10% -15% only.


Vary VARIOUS TYPES OF FOOD

You only consume vegetables and fruit in a day? And you think that's enough to lose weight? SALAH BESAR!

Eating patterns that consume only 1-2 types of food will not give you the complete nutrition such as protein, carbohydrates, good fat, vitamins and minerals slowly so that you will damage your own body, in addition to the weight you will not go down further because you do not high protein foods at all.

Consumption of food and variasikanlah. Variations in consumption of meat chicken, beef and fish to high-protein food source. Red rice, fruits, wheat bread, vegetables and oatmeal for carbohydrate variations, and many more.

Meet your daily nutritional needs. The objective of dietary fat content is lower and improve your health, not damage your body.

For different variations of healthy food, you can see at:
http://www.sportindo.com/page/1/Food_Nutrition/Healthy_Food_Shopping_List.html


Spur metabolism YOU WITH Supplements

Suplementasi the right diet program can help you. As an example of fat burner supplements will accelerate your metabolism, reduce appetite and help burn body fat.

While suplementasi adequate protein will help your daily protein needs, and multivitamin and multimineral supplement will help you need sufficient vitamins and minerals daily.

Suplementasi fat burner:

http://www.sportindo.com/products/1/Weight_Loss_Energy.html

http://www.sportindo.com/product/16/Thermogenic/Ultra_Ripped...90_caps.html

http://www.sportindo.com/product/5/.../L-Carnitine_1000mg_30_tabs.html


Suplementasi Protein:

http://www.sportindo.com/product/75/Protein/Prostar_Whey_2lb_box_Chocolate.html

http://www.sportindo.com/product/46/Protein/IsoCool_2lb_Juicy_Apple_Fantasy.html


Multivitamin and Multimineral

http://www.sportindo.com/product/121/.../Daily_Complete_Formula_180_tabs.html


Reference about supplements:

Facts and myths about supplements
http://www.sportindo.com/page/39/.../Fakta_Dan_Mitos_Seputar_Suplemen.html

Do we need supplements to lose weight?
http://www.dennysantoso.com/apakah-kita...menurunkan-berat-badan.html


Rest the CUKUP

Adequate rest, sleep the night for at least 7 hours a day that can improve the body's metabolism, the lack of sleep can disrupt your metabolism. According to research from the University of Bristol in England, less rest at night can increase stress hormones kortisol that will increase your appetite.

CONSUMPTION OF WATER CUKUP

Notice how many glasses of water you consume in a day? Is it only 1-2 glasses? Research proves that the increase of water consumption will increase the body's metabolism. So that it can help the success of your diet program. No one not add water?

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