DAY 1
breakfast
semi-skimmed milk (200 ml, 92 cal)
2 slices wholemeal bread (20 g, 75 cal)

morning snack
A low-fat yogurt (125 g, 45 cal).
lunch
cut with the artichokes with 100 g of fillet 100 g of artichoke (155 cal)
arugula and radicchio salad (200 g, 30 cal)
orange (150 g, 51 cal)
afternoon snack
A pear (150 g, 54 cal).
dinner
omelet of artichoke hearts with an egg, 150 g of artichoke hearts (also frozen), 50 ml milk, 1 teaspoon of oil (165 cal)
potato salad flavored with parsley (150 g, 115 cal)
2 large tangerines (150 g, 108 cal)

DAY 2
breakfast
semi-skimmed milk (200 ml, 92 cal)
2 slices wholemeal bread (20 g, 75 cal)
morning snack
A low-fat yogurt (125 g, 45 cal).
lunch
rice and artichokes with 50 g of rice, 100 g of artichoke hearts, lemon juice, 1 teaspoon of oil, a tablespoon of Parmesan cheese (200 cal)
hearts of escarole salad (200 g, 30 cal)
a grappolino of white grapes (200 g, 122 cal)
afternoon snack
A pear (150 g, 54 cal).
dinner
rich salad with artichokes 150 g, 50 g ham, 30 g of Emmental cheese, endives 100 g (230 cal)
fennel salad (150 g, 15 cal)
a pear (150 g, 54 cal)

DAY 3
breakfast
semi-skimmed milk (200 ml, 92 cal)
2 slices wholemeal bread (20 g, 75 cal)
morning snack
A low-fat yogurt (125 g, 45 cal).
lunch
Spaghetti with artichokes with 60 g spaghetti, 200 g of artichokes, Parmesan 15 g (250 cal)
salad with lettuce, tomato and radish (200 g, 35 cal)
2 large tangerines (150 g, 108 cal)
afternoon snack
A pear (150 g, 54 cal).
dinner
artichokes in white with 300 g of artichoke hearts, 2 tablespoons Parmesan cheese, 1 teaspoon of oil (70 cal)
lettuce and beets (200 g, 36 cal)
salad of kiwi, apples and oranges (200 g, 82 cal)

DAY 4
breakfast
semi-skimmed milk (200 ml, 92 cal)
2 slices wholemeal bread (20 g, 75 cal)

morning snack
A low-fat yogurt (125 g, 45 cal).
lunch
escalope of veal with artichokes with 150 g of breast of veal, 200 g of artichoke hearts, 1 teaspoon of olive oil, lemon juice, 2 tablespoons of flour, parsley (185 cal)
boiled potatoes (200 g, 154 cal)
a pear (150 g, 54 cal)
afternoon snack
A pear (150 g, 54 cal).
dinner
artichoke with tomatoes and artichoke hearts 200 g, 100 g of crushed tomatoes, 1 teaspoon of olive oil, basil, a quarter of a glass of white wine, a glass of vegetable soup (100 cal)
mixed green salad (200 g, 30 cal)
a grappolino of black grapes (200 g, 122 cal)

DAY 5
breakfast
semi-skimmed milk (200 ml, 92 cal)
2 slices wholemeal bread (20 g, 75 cal)
morning snack
A low-fat yogurt (125 g, 45 cal).
lunch
penne with tuna and artichokes with 50 g of pasta, 60 g of tuna in brine, 100 g of artichoke hearts, 1 tablespoon Parmesan cheese, 1 teaspoon of oil (238 cal)
salad of lettuce, peppers, zucchini (200 g, 30 cal)
2 kiwi fruit (200 g, 88 cal)
afternoon snack
A pear (150 g, 54 cal).
dinner
shrimp and artichoke salad with 200 grams of shrimp, artichokes 250 g (205 cal)
steamed broccoli (150 g, 33 cal)
salad of pears, oranges and tangerines (200 g, 74 cal)

DAY 6
breakfast
semi-skimmed milk (200 ml, 92 cal)
2 slices wholemeal bread (20 g, 75 cal)
morning snack
A low-fat yogurt (125 g, 45 cal).

lunch
artichokes baked with 150 g of artichoke hearts, egg, 1 teaspoon of oil (170 cal)
salad of beets and green beans (200 g, 37 cal)
a grappolino of white grapes (200 g, 122 cal)
afternoon snack
A pear (150 g, 54 cal).
dinner
carpaccio with artichokes with 60 g of dried beef, 100 g of artichokes, parmesan 20 g (190 cal)
green beans in a salad (200 g, 50 cal)
2 large tangerines (150 g, 108 cal)

DAY 7
breakfast
semi-skimmed milk (200 ml, 92 cal)
2 slices wholemeal bread (20 g, 75 cal)
morning snack
A low-fat yogurt (125 g, 45 cal).
lunch
cut with the artichokes with 100 g of fillet, 100 g of artichoke (155 cal)
roast potatoes (100 g, 148 cal)
a grappolino of black grapes (100 g, 61 cal)
dinner
artichokes with breadcrumbs with 200 g of artichoke hearts, a tablespoon of cheese, 2 tablespoons of bread crumbs, the juice of one lemon, 1 teaspoon of oil (180 cal)
escarole salad (200 g, 30 cal)
salad of grapes, apples and kiwi fruit (200 g, 85 cal)
afternoon snack
A pear (150 g, 54 cal).

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Kaufman is also Chief of Endocrinology, Diabetes and Metabolism at the Hospital of Los Angeles to explain to destroy the places where the accumulation of fat, abdominal fat is the hardest. “Not to mention, AFL-abdominal fat is easier to make the issue of inflammatory cells, as the hormone that makes us resistant to insulin leading to rockets blood sugar.

And we have to eat to fight fat, “” is persistent in the stomach as follows:

Calcium
In addition to its ability to burn fat, several studies, including calcium can affect the endocrine system of the production of calcitriol, the beginning of an activation type of fat steroids, “said Barbara Quinn, RD, who is also the author of The DTOUR diabetes diet.
According to the University of Tennessee, overweight people, foods with foods rich in calcium, 70 per cent reduction in body weight and 64 percent body fat. Foods that are rich in calcium, low fat milk, broccoli and spinach.

Vitamin D
Tufts-New England Medical Center announced in vitamin D when the risk of type 2 diabetes increases defective. It is clear from their research that 46 percent of diabetics according to the level of vitamin D is not sufficiently known.
And vitamin D that works the body needs calcium. Foods rich in vitamin D include fish, salmon, mackerel, tuna, cereal and cheese.

Omega-3 –
American Journal of Clinical Nutrition found that women who consumed omega-3 in the diet, the experience of weight loss for cancellation up to 2 kg each. The fat that most strongly reduced in the middle.
Omega-3 fatty acids are healthy, work slows down digestion. This allows us to fill. Quinn also mentioned, omega-3-suppressing inflammation and optimize the work of the pancreas. Foods high in omega-3 is known, eggs, shrimp, salmon, tuna.

Fiber
Fiber is a nutrient that has left us satisfied, but also low in calories. Therefore, all those who want to have a proportional body, forced to eat lots of fiber. University of Minnesota, did not even mention the consumption of fiber can eliminate the body fat of 1.5 kg per month.

How it works, how hormones control appetite fibers. Thus, in the digestive tract, the gel fiber carbohydrates then appropriate to decrease the absorption of glucose, “Quinn said. The gel will be until the end of the digestive tract held. Do not be surprised if your blood sugar is difficult to eat fiber is always stable. Foods that are rich in dietary fiber from cereals, bread, brown rice, oats, fruits and vegetables.

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If you are serious about bodybuilding, then you should concentrate on increasing their body mass.

This can be achieved by adopting essential bodybuilding, along with newspaper supplements with dumbbells. One of the most important is bodybuilding protein supplements, which helps repair and regeneration of the muscles that break due to weight lifting.

However, to build their body mass is necessary to eat more protein than what is eaten during the day. That is why bodybuilding supplements high in protein should be part of your nutrition plan. Together with proteins, some are essential bodybuilding supplements creatine and multivitamins.

Essential Bodybuilding Supplements:

Protein:

For some bodybuilders, the protein is not considered a complement, because they want to build the kind of muscle mass that is not possible with regular diet. Protein as a bodybuilding aid supplement. These supplements are available in the market and can help increase muscle mass. In case you do not want to take supplements on the market, other protein-rich sources of protein as whole milk and power bars.

Creatine:

It is essential for building body mass and can be found high in creatine supplementation at any health food store locally or even online. Creatine is found in limited quantities in red meat. By comparing the benefits of taking creatine supplements and eating red meat, should realize that taking a portion of creatine rich food supplement is equivalent to more than 60 pounds of beef.

Multivitamins:

These are important parts of bodybuilding, since supply your body with essential vitamins and minerals necessary for the proper functioning of the body. In addition, multivitamins also helps in the metabolism of proteins and ensure that the protein has the desired effect on your body.

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While many people eat for taste gratification alone, many more are becoming aware of the nutritional benefits of foods and also the impact on our health. For those of us just get to meet and eat for nutrition and health in this article explains the main types of healthy food groups.

Grains

Grains appear in many foods such as bread, cereals and pasta and are a rich source of complex carbohydrates – the food energy for your body. The beans are also a source of vitamin B and iron, as well as containing fiber, all of which are important to your health. As a general guide you should try to eat about 6 ounces of grains per day. This can be obtained from 3 ounces of whole grain cereals, bread, rice, crackers or pasta.

Vegetables

The key to obtaining health benefits of vegetables is to eat a variety. Vegetables are very healthy food because they contain a number of antioxidants that are proven to help the body resist some form of cancer. Try to increase the amount of colored vegetables you eat, such as broccoli and tomatoes as these tend to offer the best health benefits. Tomatoes, for example, contain leucopenia, which can help protect your eye sight problems. Like this, the vegetables are good sources of fiber, which helps keep your digestive system in top form.

Fruits

Fruits are also an important food for health and provide similar benefits to the plants – antioxidants and fiber, for example, as well as vitamins and minerals. Again, the best way to maximize health benefits is to eat a wide variety of fruits. Although it is normal to think that fresh fruit is best, the same benefits to be derived from fruit, canned, frozen fruits and even nuts.

Milk

I must admit I was reluctant to include milk in this article. It is true that milk contains good levels of calcium, but also exist in milk fat that result in higher levels of blood cholesterol. This therefore negates the benefits of calcium, increasing their risk of heart disease. A far better way to get calcium is with soy milk. This is often fortified with calcium and other vitamins are often added.

Meats and Beans

The main nutritional benefit from the meat and beans is protein. As a general guide that you need 0.8 grams of protein per kilogram of weight, so for example, a man of 70 kilos would have 56 grams of protein a day. Care must be taken in the methods used for cooking meat. Baking, grilling or broiling are the best, because they do not need extra fat in the kitchen. You should also try to limit the amount of meat you eat red meat as especially frequent consumption is associated with a number of serious health conditions. Try to get more protein from fish, nuts, peas and beans.

These are the five basic foods you should know and make a central part of their diet. From healthy eating a diet with moderate amounts of exercise can have an incredible effect on your lifestyle and wellbeing and their life expectancy. So I decide to educate themselves about healthy food choices and start enjoying the benefits of a lifestyle of healthy eating.

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