Fat Burning Foods for Rapid Weight Loss

If your diet lacks the fat burning foods for rapid weight loss, you might notice a slow-down in your slimming project. Include the ingredients below into your nutritional plan to make

sure your body breaks down the fat deposits in the quickest time.

Combining a healthy diet with a balanced exercise routine is the secret to have a flawless silhouette. When it comes to your nutrition, besides the natural and organism-friendly ingredients, you can also embed a few of the fat burning foods for rapid weight loss.

Different fruits, veggies and dairy products can boost the functioning of your metabolism helping you burn calories more easily. Make a dramatic change in your lifestyle and learn more about the simplest ways on how to embrace a nutritive meal plan using the following set of foods.

Kale

This green ingredient is packed with iron and calcium along with vitamins like K, A and C. Those who wish to load their organism with anti-oxidants that contribute to the proper functioning of the metabolism will have the chance to prepare delicious salads and servings using kale. Pamper your tasting buds with delicious roasted kale or various meals that include this veggie.

Sweet Potatoes

Explore the magical effect of this fat burning ingredient. Pro nutritionists claim that sweet potatoes are some of the most revolutionary foods to lose weight with.

These veggies can be digested pretty slowly, therefore they'll give you a sense of satiety. Swap regular potatoes for sweet potatoes and prepare your fave recipes using this calorie-burning ingredient.

Brussels Sprouts

These tiny cabbages are extremely delicious and have literally no fat content. Moreover, those who wish to tone their muscles can also take full advantage of the fiber from Brussels sprouts.

You'll also find vitamin A,C and potassium in these veggies which are extremely important for your organism and metabolism. Raw and roasted Brussels sprouts are perfect to load your body with energy.

Broccoli

Broccoli is one of the most beloved veggies all over the world. People consume it roasted and cooked as well as included into other ambrosial recipes. Broccoli has absolutely no fat which makes it a top ingredient to include in our slimming diet. This natural fat burning element is high in fiber and carotene along with calcium and vitamin C. Dig out the most of your weight loss project by eating the most nutritive ingredients.

Lettuce

Lettuce just can't be eliminated from a calorie burning diet plan. This green ingredient is perfect to cut back on calories and stuff your organism with vitamin C. One cup of lettuce contains no more than 10 calories. Use it as the best remedy to tame your cravings and handle hunger with ease.

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How to Eat Less - Portion Control Tips

Portion control is one of the few most important behaviors for long term weight loss and maintenance. However, cravings, complicated guidelines and

a busy lifestyle can really derail us at times. Forming the habit of portion control is much easier if you rely on a few simple tips rather than stressing too much over the right method.

Portion control is one of those concepts that can seem easy in theory, yet a little complicated to put into practice. That's because the guidelines when it comes to serving sizes are quite complicated and are not easy to remember most of the time. If we add this to the fact that limiting certain indulgences can make us crave them more instead of less, things get even tougher.

However, we don't have to spend all day measuring or weighting our food in order to stay on track when dieting. Knowing the portions for various types of food can definitely help, yet we don't have to be very concerned with doing everything perfectly. The following suggestions will help you get into the habit of getting portions right without too much effort.

Order a kid size meal. Particularly with foods that are easy to indulge in, ordering a kid size meal can help us be more mindful when it comes to our total intake. Aside from being a money saver, this strategy can keep us from feeling deprived and minimize the chance that we will binge later on. A similar strategy that can be used when cooking at home is to use a 9 inch plate instead of a regular one. You will automatically eat less without really noticing. However, make sure that you don't go for seconds as you will tend to eat more than you normally would.

Build a better plate. Eating more without feeling that your portions are drastically reduced is easier if you fill half your plate with fruits and veggies while the other half is filled with protein and starch. Other similar variations are treating meat as a side dish or eating a salad before the main course to suppress your appetite. Keeping dishes out of the table is also a quick and simple idea to avoid temptation to overeat. All of these ideas will help you keep your caloric intake low.

Be mindful about liquid calories. It's easy to forget that liquid calories can be a real diet buster especially if you usually drink fruit juices and not typically unhealthy beverages such as sodas. But these calories can add up, even if you make healthy choices. A simple trick to consume less calories is to choose a tall glass over a short one. You could be consuming 19% less calories this way. Watering down juices is another way to make sure that you get the flavor you crave with less calories.

Make your own 100 calorie snack packs. If you are a fan of including snacks or mini meals to keep your metabolism busy, a good strategy is to make your own. Aside from including healthy treats for the day, you can also prepackage some of your favorite treats. That way you will be able to take control splurges virtually guilt free. This technique can also work for food staples you typically indulge in such as pasta or rice as you will be less likely to underestimate your intake.

Limit your choices. Aside from keeping unhealthy foods out of reach or even out of the house, making sure your choices are limited will increase the chances of overindulging. Just as you are more likely to want to taste a variety of foods that are served at a party, you will be more likely to have bigger portions overall if you have many options in your home as well.

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Best Food Swaps to Lose Belly Fat

There's always room for change, especially when flirting with the idea of embracing a diet plan. The best food swaps to lose belly fat will offer you the chance to sculpt your body in

the most efficient way and eliminate toxins from the body.

Simple and tiny changes make the great difference especially when it comes to a well-balanced, healthy diet. Those who wish to lose weight and get rid of a bulky belly will have the chance to try out a multitude of nutritional tricks. The best food swaps to lose belly fat presented bellow can do magic with your silhouette.

Limit yourself to the preparation of the healthiest meals using some of these dietitian tips. Check out how to eliminate ingredients that tend to generate weight gain and the piling up of pounds in the abdominal area.

Cauliflower For Rice

Cauliflower is one of the must have veggies to be included in your belly fat-blaster diet. The delicious taste and the ultra-high anti-oxidant content will serve as the best means to stubborn pounds from the abdominal area. Rice and even potatoes rich in carbs can be easily replaced with cauliflower in the most delicious recipes and salads. Moreover, this ingredient can also help you tame your cravings for snacks between main meals.

Avocado For Butter

It seems a pretty surprising food swap, however, nutritionists demonstrated that you can easily eliminate butter from baking and your cooking rituals if you use avocado instead. Mashed avocado can be used in the preparation of delicious cookies as it can reduce the fat content of the dessert by 40%.

There's no need to kiss goodbye to butter, however, replace half the amount of butter you would use for the preparation of your fave treats with avocado.

This fruit will mimic the creaminess of the butter and can be easily pierced into a multitude of popular recipes. Cut back on the saturated fat you'll get from butter for vitamins and anti-oxidants along with monounsaturated fats that flatten your belly.

Dark Chocolate for Milk Chocolate

MUFAs are the elements to keep an eye on during your weight loss project. Monounsaturated fats will give you a sense of satiety providing you with the perfect means to tame your cravings. Dark chocolate is hyper-rich in this ingredient and can help you lose weight more easily. Skip the consumption of milk chocolate as it will load you only with calories. Portion control becomes super-easy if you decide to go for dark chocolate.

Vegetable Juice For Orange Juice

Various researched were made to demonstrate the effect of fruit and vegetable juices on our diet. The results reveal that it is highly recommended to consume veggie smoothies rather than exposing our body to a sudden increase in the blood sugar level generated by orange or other fruity drinks.

Furthermore, it is also a well-known fact that these apparently super-healthy beverages lack any fiber which can deprive the body from the necessary energy. Vegetable juices are super-rich in vitamins, antioxidants together with minerals that help you break down the fat deposits from the belly area.

Almonds For Pretzels

Munching can be a great problem especially if you need to lose a lot of weight. Controlling your cravings can be a real challenge, however, you're granted with a life-saving food swap trick to handle delicate situations with ease. In order to tame your need for a delicious treat, choose almonds and nuts over pretzels. Seeds are ultra-rich in MUFAs or monounsaturated fats, that play an essential role in your belly flattening project. Additionally, it was also demonstrated that those who include at least two servings of these tasty crunchy bits in their daily menu can also prevent the weight gain process.

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Top Fat Burning Food Duos

Combine the various healthy ingredients in delicious meals and find out more on the positive impact of these top fat burning food duos on your organism. Skip calorie counting

and rely on the time-tested tricks of pro nutritionists.

Mix/matching your fave ingredients can be one of the best methods to preserve the versatility of your diet. However, it is also important to pay special attention to the calorie and fat content of these elements.

Those who wish to go for the safest meal options can try their hand at the following set of top fat burning food duos that help you tame your cravings and provide you with the necessary energy to complete your daily schedule. Learn the art of food combination and make sure you use only natural and fresh ingredients to prepare the delicious snacks.

Dried Dates and Papaya

Include these ambrosial ingredient into your eating plan in order to benefit of the multitude of vitamins and anti-oxidants that boost the process of weight loss. Prepare a tasty snack by mixing a few tiny slices of papaya with dried dates. Consume this healthy dessert each time you struggle with cravings for sweet servings. Burn calories by piercing the best fruit salads into your daily menu. Make sure you use only natural ingredients.

Plain Bagel With Natural Jam

Have a delicious breakfast that can help you handle cravings and hunger with ease. Grab a delicious plan bagel and put some natural jam on it for the sweet and tasty aroma.

Complete your serving with a green and natural juice to make sure your organism will benefit of a generous load of vitamins and anti-oxidants.

Raisins and Milk

Are you fond of raisins? Then learn how to embed them into your diet plan. If you're ready to put your culinary skills to a fab test prepare the following raisin bar.

In order to have the delicious taste and the right texture all you have to do is mix 1 cup nonfat milk with 1 packet of raisins and 1 cup of cereals. The complete bar will have no more than 244 calories which is enough to load your body with the must have energy to be able to do your workout session and other activities.

Egg and Mushrooms

This delicious course will definitely give you a sense of satiety. Grab a non-stick frying pan, then pour the scrambled eggs into it. Add ½ cup of mushrooms to make sure you have all it takes to get your daily energy load. This fabulous combination serves as the best solution to revolutionize your meal plan and consume only the healthiest calorie burning food duos.

Salads and Croutons

Skip the calorie-rich dressings and use croutons to add a delicious taste to your green salads. Additionally, you can also crown your healthy meal with fruits or beans. Add no more than 1 ounce of croutons to your salad to make sure you flood your body with a high amount of fiber, folic acid as well as Vitamin C. Burn calories with this useful food combo.

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Nutrition Traps and What 'Healthy' Foods to Avoid

Salads, smoothies, granola bars, these are all healthy foods, aren't they? Not necessarily. Even though this might sound rather strange, a smoothie can become an unhealthy choice.

Take a look at these 'healthy' foods to avoid and learn how to prepare smarter alternatives.

Nutrition is a tricky domain indeed and eating right has become lately a real challenge. A smoothie or a salad, unhealthy? This is not a joke but a reality that might be rather frustrating and shatter all our dreams regarding healthy, balanced diets. Well, these next foods are generally thought as being healthy yet the truth is that they can easily be transformed in enemies of your diet and can sabotage your weight loss plan. Beware of these nutrition traps! Here are some of the most common 'healthy' foods to avoid!

Smoothies

Smoothies seem like one of the best choices when it comes to balancing tasty and nutritional. Still, this delicious treat is not that innocent as one thinks. There is no doubt whatsoever that a fresh homemade smoothie is a quick, healthy alternative for breakfast or for a snack. But when does a smoothie become unhealthy? When you buy it. Keep in mind that many purchased smoothies contain some unhealthy ingredients such as sugar, random vitamins, sorbet, too much protein, which add calories to your drink. Besides, some producers even add high-fructose corn syrup and dairy that only increase the intake of carbohydrates. The best thing you can do is to use fresh or unsweetened frozen fruits, no-calorie sweeteners, low-fat yogurt or fat-free milk and make the smoothie yourself.

Salads

Synonymous with 'slender' and 'healthy' a salad was never thought as being a dangerous pick when it comes to dieting. Yes, a salad can be fattening! Imagine a salad loaded with fatty meats, croutons, cheeses, and dressings, which contain so many calories and unhealthy carbs and fats that are threatening not just for your silhouette but also your health. Stay away from this type of salads and pick instead healthier versions by choosing a fat-free dressing or simply add some olive oil and a low-fat source of protein.

'Free' foods

Whether we are talking about fat-free or sugar-free foods, the idea is to always check the label and look for all the nutritional values as 'free' doesn't necessarily mean healthier. These products might contain different additives and preservatives in order to give taste and color. Besides, when it comes to fat-free or sugar-free, people often believe that they are allowed to eat more of these foods and end up overeating. Moreover, a fat-free product was usually made by removing the fat and adding sugar.

Yogurt

Yogurt should be a great source of protein, calcium and vitamins. However, purchased yogurt is mostly rich in unhealthy sugars and different gums. Besides, the fruit contained are processed and therefore full of sugars that only encourages weight gain. So, it is advisable to always read the label and see all the nutritional facts. Buy a plain, organic yogurt and add fresh fruits and a healthy sugar substitute.

Granola bars and cereals

Since breakfast is the most important meal of the day, most of those who respect this rule tend to have granola bars or cereals. However, keep in mind that these might be unhealthy food choices that are likely to top out even 600 calories. Why? Because most of the purchased granolas are packed-full of sugar and too much high-fructose corn syrup and very little fiber. And the correct, healthy alternative should be exactly the opposite. If you want to eat right, make granola bars at home. Choose some of your favorite nuts (almonds, walnuts), add fresh fruits, seeds (pumpkin, sesame, sunflower) and high-fiber cereal, and finish everything with honey or maple syrup, and one ripe banana. Put the mixture on a baking tray and bake for about 35-40 minutes.

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Get Lean Weight Loss Tricks

Losing a few stubborn pounds can be done extremely easy with the following weight loss tricks. Use the time-tested methods to shape your silhouette and feel confident.

In order to guarantee the success of your silhouette sculpting project it is highly recommended to take into consideration some of the most efficient and popular weight loss tricks below. These help you embrace a more well-defined eating routine and a healthy lifestyle.

There's no need to drive yourself into starvation if you have a few useful tricks on portion control and the appropriate selection of your food. These are the recommendations of pro dietitians and trainers to lose weight visibly and in a super-healthy way.

Sitting Order

It might seem surprising but the following trick can save you from overeating. Numerous dietitians stated that your position at the table can influence portion control. It was demonstrated that those who sit facing the serving spot tend to consume more calories than the ones who sit with their back to the food or on the side of the table. Test this simple and fun trick to see whether it works for you too.

Slice Food

One of the most simple tricks to make sure you pay special attention to portion control is to slice your food into tinier pieces. The smaller bits will create the illusion of a full plate which is essential to trick your mind during a diet.

Moreover, you'll have the chance to reduce the pace of consuming your meals. The sense of satiety is created by the visual effect your dishes offer.

Peppermint

Those who are fond of this essence will have the chance to suppress their appetite more easily. In order to tame your cravings for sweet and calorie-rich treats all you have to do is wash your teeth after your meals with a tooth paste that has this essence.

Furthermore, you can drink an icy and natural drink with peppermint flavor to pamper your tasting buds with a healthy beverage. Nutritionists claimed that peppermint will help you resist munching for long hours.

Skip The Straw

Some like to sip their drinks through this useful invention. However it seems that nutritionist advise us to skip it and drink directly from the cup.

Our stomach tends to be loaded with more air if we use a regular straw and it can leas to bloating and other digestive problems. Therefore stay true to the traditional drinking habits and enjoy your delicious icy drinks all throughout your weight loss project.

Flax Seeds

This natural ingredient is perfect to spare yourself of a huge calorie intake. Sprinkle some of flax on your salads, soup or cereals. Popular nutritionists demonstrated the magical effect of these seeds on our organism. These ingredients load the body with omega-3 fatty acids as well as energy. The fiber will create a sense of satiety preventing the process of overeating. Remember, how important it is to know the secrets of losing weight in the quickest and most efficient way.

Skip Splitting Your Dessert

Some are fond of sharing their food portion with others. However it seems that this ritual can sabotage their weight loss plans. It seems that if you decided to split your dessert you can get hungrier. Versatility will increase your appetite and you'll have one bit from here and there leading to confusion when it comes to portion control. Therefore stay true to your ideals of sharing your treats with others still pay special attention on how to reward yourself for this act.

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The Dukan Diet

While new diet plans seem to emerge every day, only a select few seem to enjoy the benefit of being the latest ''it'' diet. The Dukan Diet plan is certainly enjoying this privilege as

everyone is talking about it. Discover the basic principles of this new diet and decide for yourself if this plan really deserves the hype.

Although the basic principles of weight loss might be easy to understand, many people feel the need to have a certain structure to follow to be able to reach their weight loss goals. This might be one of the main reason why new diet plans are always received with a lot of enthusiasm. Among the hot new diets that have become extremely popular lately is the Dukan diet. This diet plan has been created by Dr. Pierre Dukan and it is rumored to have many celebrity fans such as Gisele Bundchen and Jennifer Lopez.

The new diet plan, which nutritional experts see as a fairly accurate replica of the Atkin's diet, consists of four parts and it's essentially a high protein one. Dieters who hate complicated calorie counting or weighting foods to keep their caloric intake in check will surely be relieved by the fact that these behaviors are not required for this diet plan. Those who struggle with not eating after a certain hour or before bedtime might also be relieved to know that this is not a requirement for this diet plan. Let's explore each phase of the diet a little deeper in order to get a better understanding of it.

Phase 1 - Attack

This is the most drastic phase of the diet. It lasts from 1 to 10 days, depending on how much weight you want to lose. As expected, this is the most accelerated phase in the weight loss process, which often serves as an incentive to keep going and creating a sense of progress and achievement. During this phase a variety protein rich foods (aside from pork or lamb meat) and non fat condiments such as herbs and spices, vinegar, salt or mustard are allowed. Opting for non-fat dairy is advised. In addition to protein rich foods, one and a half teaspoons of oatmeal everyday is also permitted. Consuming 1.5 liters of water is also encouraged, but dieters are also allowed to have other calorie free drinks as well. Losing between seven to ten pounds in the first five days is considered normal during this stage.

Phase 2 - Cruise

Unlike the first phase, which should not be followed for more than 10 days, this stage should be followed until the desired weight is achieved. In this phase, low fat, protein rich foods are alternated with non-starchy vegetables. Dieters can choose from no less than 28 vegetables, however, carrots, peas potatoes and corn are avoided. Vegetables can be consumed any way you like: in soups and stews, raw, steamed or boiled. In this stage, losing a pound or two weekly can be expected.

Phase 3 - The Consolidation Phase

Being the maintenance stage, this phase is more permissive compared to the first two. Now, a portion of fruit and two slices of whole grain bread daily are also allowed. In addition, one extra portion of carbs per week and 1-2 servings of starchy vegetables are encouraged. One or two meals per week without restriction are also permitted.

Phase 4 - The Stabilization Phase

This phase is one that focuses on embracing the diet as a lifestyle plan and has very little restrictions. Dieters can go back to eating what they want as long as they have one day per week in which they consume only protein rich foods. The third phase of the diet can be used as guideline if necessary.

Taking vitamin supplements and walking 20 to 30 minutes daily is strongly recommended as well. While this diet can certainly deliver on its promise, quick weight loss, and doesn't have many complex rules, experts see a lot of potential disadvantages. First of all, this diet is not suitable for those with high cholesterol, kidney problems or gout. Secondly, side effects such and headaches, lethargy, bad breath or moodiness are not uncommon. This diet can also be hard to follow by those who don't eat a lot of animal products and can easily lead to boredom. In addition, the lost weight can be easily regained. 

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Fat Burning Diet Secrets

Start your ultimate weight loss project with these fat burning diet secrets. Include the healthiest and nutritive ingredients into your meal plan and use a few pro dietitians tricks to boost your metabolism.

If losing weight features on the top position of your wishlist make sure you find out more on the simple methods that help you embrace a healthy nutritional plan. Nutritionists came up with a myriad of solutions on how to burn calories and eliminate free agents from the organism.

If you're one of those experimental diet fans make sure you try your hand at the following fat burning diet secrets. Revolutionize your eating habits and limit yourself to meals that provide you with the necessary vitamins and anti-oxidants to keep your metabolism in top shape.

400 Calorie Meals

Your calorie intake can play an essential role in your slimming project. In order to ease the task of your metabolism and digestive system make sure your meals contain less than 400 calories. This is the portion our body can break down without storing any fats. Overeating can sabotage your weight loss plans and can lead to the piling up of some extra pounds.

Honey

We should not underestimate the fabulous effect of honey on our organism. Numerous researches were made to explore the myriad of advantages of this ingredient. Those who flirt with the idea of stripping off those extra pounds should definitely experiment with the following diet secret.

Mix 2 tsp of honey with lukewarm water and drink it in the morning. This miraculous recipe will mobilize the fat deposits and can radically boost the functioning of the metabolism. See for yourself whether this method works for too.

Skip Snacks Right After Your Exercise Session

Whether you train your muscles or embraced a Cardio fitness routine the point is that your organism uses carbohydrates to fuel your body with energy. After you finished your workout class your metabolism is functioning on a high speed and will start to break down fat to keep your dynamic.

If you stuff yourself with snacks the carb intake might sabotage the calorie burning process. The blood glucose level will increase immediately pumping up the insulin secretion. This phenomenon contributes to a slow down in the burning of fat deposits. Wait at least 30 minutes before you would reward yourself with a delicious treat.

Low Calorie Dinners

At the beginning of your diet make sure you eat only low calorie dinners. Prepare a delicious fruit or veggie salad crowned with a low-fat dressing. Keep on with this ritual for at least 2 weeks to see the positive impact of a similar dieting method on your organism. Portion control is extremely essential if you wish to have visible results in the shortest time.

Pistachios

Believe it or not but these tiny seeds can have a miraculous effect on your silhouette. Numerous researchers stated that according to the experiments those who consume pistachios at least twice a week will lose weight more easily. Moreover this snack will give you a sense of satiety and helps you tame your cravings for salty treats.

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Understanding Basic Nutrition Terms

Nutrition can be a rather tricky business as it implies numerous unfamiliar terms. Therefore, it is impossible for us to make a difference between good and bad. So,

understanding basic nutrition terms is essential when wanting to change your eating habits and start a healthy lifestyle.

We all want to be healthy and stay young. In order to achieve this, is not just the outer beauty that counts but the way we feel inside matters the most. An enviable, good health will be undoubtedly reflected on the outside, being visible both on our skin and figure. In all this process, diet plays a major role and we need to pay attention to what we eat. Still, if we want to distinguish dangerous ingredients on nutrition labels and bring balance into our diet, understanding basic nutrition terms is more than necessary.

Dietary fiber

Dietary fiber is not digested by our body yet its health benefits are tremendous. It normalizes bowel movements, prevents constipation, reduces the risk of heart disease and diabetes, lowers blood cholesterol, and might even prevent colon cancer. There are two types of dietary fiber: soluble that dissolves into water and can be found in oats, beans, apples, peas, carrots, barley, and insoluble, found in whole-wheat flour, nuts, numerous vegetables.

Protein

Protein is vital. Why? Protein is used to build new cells, develop and repair tissues, it helps create the antibodies your immune system needs in order to fight disease, and is important in the process of blood clotting. We think, move, see and hear. Without these senses we couldn't enjoy life. And imagine that proteins are crucial when it comes to our ability to do all these things. A protein is made up of 20 amino acids, known as the building blocks of protein, of which 11 are non essential that can be created by the body and 9 essential that must be taken from food. Sources of proteins? Poultry, meat, fish, eggs, milk represent complete proteins, while veggies, fruits, nuts, grains, and seeds are incomplete sources.

Carbohydrates

Carbohydrates play a complex role in our diet being the fuel our body needs for proper function. They are not just the main source of energy but they also protect our muscles, regulate the amount of sugar in our blood, give the necessary nutrients for the friendly bacteria in the intestinal tract that help digestion, assist in the body's absorption of calcium, and might even help regulate blood pressure and low cholesterol. Still, if they are so healthy how do carbs take that unwanted shape of unaesthetic love handles? Well, when you eat more carbohydrates than your body needs, the excess will be stored as fat. Besides, when eaten in larger quantities, carbs can increase the risk for heart disease and diabetes and can encourage weight gain. Carbohydrates come in forms of sugars, fibers, and starches. Good sources of carbs come from fruits, vegetables, beans and whole-grains. Avoid refined carbohydrates from pastries, refined grains, white bread, and other processed foods.

Simple carbohydrates

Simple carbohydrates include sugars such as fructose (fruit sugar), glucose, dextrose, galactose, sucrose (table sugar), maltose. Simple carbs are broken into glucose faster than complex carbohydrates and so they cannot provide sustained energy throughout the day. This type of carbohydrates is not highly recommended since many specialists have related them with a high risk of weight gain and obesity due to the fact that they can be found in numerous processed foods. Still, there are also natural sources of simple carbs such as apples, berries, pears, and grapefruits. Therefore, always go for a fruit rather than refined foods that might contain some of the aforementioned simple carbs.

Complex carbohydrates

Complex carbohydrates are considered as being healthier than the simple ones. They are higher in fiber and provide a gradual, even stream of energy, give a feeling of being full for longer, and also balance the blood sugar. The best thing you can do is to consume foods in their most natural state. Complex carbohydrates can be found in brown rice, potatoes, beans, chick peas, pasta, barley, oatmeal, maize, buckwheat, wholegrain flours and breads.

Saturated fats

Saturated fats are found in many foods such as butter, ice cream, coconut oil, cocoa butter, palm oil, but they primarily come from animal sources, including meat and dairy products. These fats are usually solid at room temperature and are added to different fried and baked foods and have been related to an increase of LDL which is the bad cholesterol.

Unsaturated fats

Unsaturated fats are liquid at room temperature and they are healthier than saturated ones. Still, don't forget that moderation is the key towards a balanced diet! Saturated fats contain the famous essential fatty acids (omega-3 and omega-6) that can only be taken from food, especially oily fish. Sources of unsaturated fats are oily fish (salmon, tuna, mackerel), avocados, olives, nuts, seeds, olive oil, sunflower oil, canola oil.

Trans fats

More dangerous than saturated fats are the trans fats as besides increasing bad cholesterol they also boost triglycerides. They can be found in processed foods, margarine, ready meals and fast food. Trans fats are in fact an artificial fat that has no nutritional value whatsoever, its main purpose is to give products a long shelf life. You can spot them on the food label as 'partially hydrogenated vegetable oil' and 'vegetable shortening.' Studies have shown that trans fats might increase the risk of heart disease, strokes and fertility problems.

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