Thursday, February 7, 2013

Why Your Diet Often Fail?

One more vent from my friend. I won't mention the name, but my friend was a woman. Her body was very fat, and a few weeks ago she told me that she wanted to lose weight, so she started her diet program. I didn't know about how the diet method she would do at that time. It would seem strange to me if all of a sudden I advised her about proper diet, while she didn't ask me. Although I'm pretty sure that she still had a mental block about a healthy diet. It turns out my guess is correct. After a few weeks, and there has not been one month, my friend said to me that her diet has failed. She said that her weight had dropped as much as 2 pounds, but later reverted to its original weight. Even she admitted that the diet was very painful.

failed diet

Previously I was once told her that a healthy diet is very enjoyable. Apparently, those words made ​​my friend interested in doing diet program. But she was in a hurry to do it, so she does not have enough knowledge. Until the end she thought as if the diet was excruciating, and she thought I have lied for saying that diet is fun. Apparently she didn't really understand the "Healthy Diet" term. Then, like a journalist, I started interviewing her.

Did you drink at least 8 glasses of water per day?
Yes i did, I meet my water. I drink 8 glasses of water per day, even up to 10 glasses. I have to reduce the consumption of soft drinks, and replace them with water.

"At this point, my friend has been doing pretty well. She has to meet her daily water needs."

Have you ever felt so hungry while dieting?
Of course, yes i have. Is not a diet indeed to reduce the size of the meal? So automatically we should try to resist hunger. I'd always try to hold my stomach pain. In fact sometimes I feel dizzy. I've been struggling with, right?

(Hahaha, I just laughed at my friend's reply. Because with a pride, she answered like that)
"A right healthy diet is not to make us miserable. We must not get very hungry, even more so to feel dizzy and weak. We must keep our stomach in order not to starve, but also not stuffed. When we are hungry for a long time, the body will break down protein from the muscles, and it will make your body become flabby. So, it will only make you look more fat, right?"

Did you not eat carbs?
I greatly reduced the consumption of carbohydrates. Therefore, I just ate a plate of white rice once a day.

"It's also less precise. Carbohydrates are the main source of energy of our body. We must meet the needs of carbohydrate according to the dose we needed. What we should consider in a healthy diet is the type of carbohydrates we eat. We should eat complex carbs, not simple carbs. White rice is a type of simple carbohydrates. While examples of complex carbohydrates are brown rice, wheat, oats, potato, etc."

Did you not eat fat?
Of course i did. Our goal is to run a diet program to burn fat, right? If i keep consuming fat, then my diet program will be in vain.

"True, our goal of dieting is to eliminate excess body fat. However, what we have to get rid of fat is a type of adverse, such as visceral fat in the abdomen. However, we still need the type of good fat. We should not eliminate fat consumption at all. What we must avoid is Saturated Fat and Trans Fat, while we should keep the consumption of monounsaturated fat and polyunsaturated fat. Examples of sources of good fats are: almonds, peanuts hazelnuts, cashews, sunflower seeds, salmon, herring, and sardines."

Did you meet your protein needs?
Yeah, I heard that we need to consume more protein. I ate chicken and eggs as my protein source.

"It was a very good answer. You have to meet your protein needs. You need to know how much protein you need. Choose chicken on the chest part, and remove the fat and skin. Don't cook chicken and eggs by frying. But cook them by boiling. Sea fish such as tuna and salmon are examples of super protein."

Did you breakfast and dinner on time?
Sometimes. I mostly just have lunch. I very rarely have a breakfast. Dinner? I would not eat at night. It was a taboo for me, because dinner would make me even fatter.

"One more less precise knowledge that you have. Breakfast is a liability if you want to lose weight. Because from the breakfast we get the energy to start our activities in the morning, if not, then this will disrupt metabolic processes, and results in muscle protein breakdown. 
Dinner is also not necessarily make you fat. 3 hours before bedtime you should eat. Since we also need energy when we are sleeping. Sleep is the time when our body repair the damaged cell by using the protein source. Therefore, you have to eat dinner with high protein foods. Divide your portions into 3 meals and 2 snacks between meal times is an example of correctly eating schedule."

Did you often sleep late?
Almost every day i did it. I was sleeping late to work on my assignments, or just watching tv. Does it also affect the diet?

"Of course. We need time to sleep about 7-8 hours a day. Remember! sleep is a moment when the body repair damaged body cells. If we lack of sleep, the body's cells won't be repaired perfectly. So don't expect your body will be more dense, because your muscles are not repaired perfectly."

Are you also doing physical exercise?
That's the problem. It is very difficult to motivate myself to exercise regularly.

"I'm glad you've thought that exercise must be done. Exercise is the most effective way to burn fat naturally. Don't ever expect an instant result, as it will also go quickly. The combination of weight training and cardio is the best way to lose weight, rather than by taking slimming drugs. I have proved that the natural way gives better results. Now your homework is to make your workout schedule. At least 3 times a week, each for approximately 1 hour."

That's a little interview with my friend who is undergoing a diet program, but she have failed. At least that's the common problems that often make people fail to execute their diet program. So for those of you who are running the diet program, try to also answer my questions above. :)

Sunday, February 3, 2013

The Fruits That Have More Vitamin C Than Oranges

fresh oranges
When we hear people talking about Vitamin C, probably the first time we have in mind is orange. Yes, orange is very synonymous with vitamin C. Lots of processed beverage products that offer a high content of vitamin C with orange as its icon. Vitamin C is  really needed by our body. Vitamin C has many benefits, but the most popular usefulness is its use as the antioxidant and plays a role in the recovery process.

However, we need to know is that vitamin C is not only contained in orange only. In fact there are many other types of fruit, which contains more vitamin C than oranges. Every 100 grams of orange has about 48 mg of vitamin C. And the daily intake of vitamin C is recommended by 65 mg for ages 14-18 years, 90 mg for adult men and 75 mg for adult women. Here are some references of fruit with the same dose (100 grams), which contains more vitamin C than oranges :

This fruit contains vitamin C as much as 56 mg. Pineapples are from Brazil and Paraguay. With a blend of sweet and slightly sour, it makes sense to be so fresh fruit. The content of natural acids in the pineapple serves soothe and refresh the skin. However, this fruit should not be consumed by pregnant women, because it contains Bromelin, which has a role as a proteins breaker, and it could actually damage their fetus.

This fruit contains 59 mg of vitamin C. In the Roman world, strawberries used as a medicinal plant because it has a lot of vitamin C, potassium, and folic acid. Even in ancient Greece, this fruit is used as a symbol of love because color, flavor, and the benefits provided by strawberries.

Pomelo contains 61 mg of vitamin C. The fruit is native to South Asia and Southeast Asia. Actually, in my country, Indonesia, the fruit is classified in citrus fruits. But this time, we are used to mention the name "Pomelo".

Papaya has the amount of vitamin C that is almost equivalent to the pomelo, which is about 62 mg. Maybe we did not expect, that turns papaya contains more vitamin C than oranges. 100 grams of papaya has nutrients vitamin C were 62 mg. Fruit native to Mexico and the northern part of South America is often consumed as is known to prevent constipation and it has a very sweet taste.

The content of vitamin C is about 66 mg. Yes, the typical fruit taste sweet and fresh, maybe not you think it has a lot of vitamin C. The native fruit of China now has been difficult to be found and even if there is only consumed alone. The fruit can also be used in the treatment of facial skin.

I also rarely encountered this fruit, but sometimes I still can find lychee fruit in the supermarket. Though lychees from China, Taiwan, and Southeast Asia including Indonesia. The fruit has a fragrant aroma, has a sweet and sour taste. The fruit is also loaded with vitamin C up to 71 mg / 100 grams of fruit or almost 1.5 times more than oranges.

Tropical fruit native of Southeast Asia and South Asia has been declared threatened endangered species by the International Union for Conservation of Nature (IUCN), the agency inventory of the conservation status of the world's most credible biological species. Fortunately in my Country, longan tree is still preserved, and the fruit is easy I buy and enjoy, when the season arrives. 100 grams of longan contains of 84 mg vitamin C, or 1.75 times more than oranges.

Kiwi Fruit
Kiwi fruit or Chinese gooseberry is the kind of fruit are expensive and rare. But now New Zealand has become the country exporting kiwi, and the fruit is sold freely. There are generally two types of kiwi being sold, the yellow and the green. Golden kiwifruit or the yellow kiwi nutritious higher than the green one. 100 grams of kiwi contains 93 mg of vitamin C, or nearly 2-fold compared to oranges.

This fruit is one of my favorite fruits to be made juice. Fruits are also originally came from Brazil has a content of up to 228 mg of vitamin C per 100 grams, or almost 5 times more than oranges. You don't have to worry about constipation because of eating guava. 100 grams of guava fruit has the same size as one medium-sized guava, and that was sufficient daily requirement of vitamin C as much as 2.5 times. Therefore, it is not uncommon dengue patients are encouraged to eat this fruit, because its vitamin C content is high it is suitable to aid recovery and maintain endurance.

Cashew Fruit
I was really surprised when i found about this information, that cashew fruit contains vitamin C which is quite high, even much higher than oranges. Yes, who would have thought a tropical fruit originally from Northeast Brazil has a super vitamin C content as high as 265 mg per 100 grams, or 5 times more than oranges. Of course, the part intended was in the flesh part, not in the cashews part. Therefore not surprising that it's tastes very sour.

I myself had never directly encountered this fruit. Because this fruit is indeed the original fruit found in South America, southern Mexico, and Central America. The fruit is extraordinary, because it contains vitamin C 35 times more than oranges. It's very much, isn't it? Yes, the amount of vitamin C per 100 grams it reached 1677 mg. Acerola is still the highest in vitamin C than any fruit.

So in addition to oranges, there are also many types of fruit that can meet the needs of vitamin C, right? To avoid boredom, you can change the type of fruit as you want, because now you have to know the information above. Meet the needs of your vitamin C is one of the outset to live healthier.

Keep healthy everyone.