Being vegetarian has become our society into a real philosophy of life. Of course, arguments to begin a vegetarian diet are not lacking, from dietary reasons they claim is more healthy, to ethical or environmental, through social and even humanitarian arguments.

However, a vegetarian diet, a diet is not homogeneous. Today there are several different trends, some undoubtedly healthier than others:

• Diet ovolactovegetarian: is the most complete of all the alternatives from a nutritional standpoint, since it includes milk and eggs.

• Diet ovovegetarian: ovolactovegetarian derived from this type of diet is a little less complete, to prohibit the consumption of dairy products.

• Diet lacto: ovolactovegetarian derived from this type of diet is a little less complete, in prohibiting the consumption of eggs.

• Vegan diet: This diet consider honey as an animal and do not consume it, nor take vegetables (except soybeans).

• Diet Vegan: Veganism variant of the vegetable consumption of legumes admits.

• Frugivorous diet: eat only fresh fruit and nuts;

• Raw food diet: eat only raw fruits and vegetables

• Diet cereal (macrobiotic regime) only consume cereals and restrict fluid intake.

Pregnancy is a very delicate stage in which your body needs much more nutrients, in sufficient quantities, difficult to fill. A balanced diet will promote growth and development of the baby and help you maintain your energy level throughout pregnancy, childbirth and postpartum.

So if you’re vegetarian, you still further control your diet. Nutrition during this critical time, keep in mind that the baby absorbs all the nutrients directly from you, and you must have good stocks. Therefore, if you want to be pregnant is a good idea since even before introducing the necessary changes in your diet.

During pregnancy your energy needs increase by 10-15%, but your needs for minerals and vitamins in a 20-100%. Do not be afraid of not eating enough protein, so you only need about 10-20 grams more than women who are not pregnant. Iron needs increase substantially, they are necessary for the formation of red blood cells. This is offset by increased iron absorption by the body and reduced iron losses (menstruation disappears).

However, there is risk of iron deficiency during the third trimester of pregnancy and therefore double the recommended intake of iron (15 mg / day to 30 mg / day) during this period. Good sources of iron are legumes, tofu, nuts, seeds, dried fruits, whole grains and green leafy vegetables. Include in your diet zinc-rich foods such as legumes, nuts, seeds and whole grains. Calcium works with the proper formation of bones and teeth of your unborn baby and your nerves, muscles and the functioning of the blood. During pregnancy, calcium absorption increases. They recommend the tahini, algae hiziki and broccoli.

During pregnancy and lactation must significantly increase your intake of nutrients instead increase your calorie intake only moderately, consuming about 2,500 calories a day.

The stage of lactation is another of the periods in which food plays a key role, especially if you are a vegetarian. Therefore, it is essential to monitor your diet and your baby.

There is no better food for your baby than breast milk. However, the nutritional composition of your diet affect your milk composition, especially vitamins. What they eat have a tremendous impact on the composition of milk fat. It is important to get enough omega-3 fatty acid during this period.

The two most common risks are the possible deficiencies in vitamin B12 and vitamin D. We recommend 2.8 mcg / day of B12 during lactation. During pregnancy and lactation must significantly increase your intake of nutrients instead increase your calorie intake only moderately, consuming about 2,500 calories a day.

Keep in mind that children’s nutritional needs are quite different from those of adults, to be growing rapidly as more require protein, fat, vitamins and minerals kilo weight in relation to adults. We must therefore move away from eating model designed for adults, focused on preventing degenerative diseases and a model approach that prioritises the optimal growth and development.

Until they are 3 years will grow at a good pace through breast milk, which is all they need in the first 6 months of life. Breast milk strengthens the immune system, reduces the risk of developing allergies and the incidence of respiratory diseases, gastrointestinal, etc, while creating a bond with your child. It is very comfortable and affordable (always ready to milk the perfect temperature).

When the baby has 4-6 months of age should gradually introduce solid foods into your diet. It begins by introducing rice and barley, vegetables and fruit puree. It then continues with fruit juices. When your child is between 8 and 9 months, you begin with bits and pieces of fruit and bread, and is a year when you’re ready to eat your mashed vegan meals. See it if developed well by allergies, avoid salt and sugar, and intends that its biological supply is. Take care not to eat excessive amounts of fiber, avoid bran.

During menopause weight gain is quite common, but fortunately it is possible to carefully control and not go over the bill.

The main thing is to adopt healthy lifestyles, leading an age-appropriate diet, physical activities and build while you exercise regularly. Thus in addition to preventing weight gain may prevent osteoporosis, hypertension and high cholesterol, other features of this stage of life.

At least 40 minutes a day should be devoted to exercise. Swimming, yoga and pilates are some of the disciplines most recommended for this moment.

Do not skip meals or skip the most important day is breakfast.

You have to eat a little of everything incorporating foods from all groups. Plants in all colors, white and red meats, eggs, cereals, legumes and fruits.

It should cook healthily and without the addition of fat. Steamed, grilled, baked, roasted … are the best ways to cook food.

The diet has to watch foods high in calcium and vitamin D: fat dairy, vegetables and legumes such as chard, spinach, green beans, chickpeas, etc..

Minimize as much as possible the intake of fried foods, pastries, sausages, sweets, bakery products, animal fats.

Eat two or three times a week, white and blue fish by the great contribution of omega-3 essential fatty acids.

15 minutes before eating to take a light vegetable broth to create a greater sense of satiety, incorporating green tea and lemon balm tea for its antioxidant actions and relaxing, respectively.

Anxiety about food is a big problem, it is frustrating for one to recognize the inability to control our impulses and see its consequences in our overweight.

Breathe: When you’re craving, your breathing quickens and shortens, it is good to practice breathing exercises that let you download and oxigenarte tensions, which decreases your anxiety.

Incredible, but work of breathing is a mainstay of treatment for anxiety.

Recommendations: yoga and Pilates.

Protein against low blood sugar: behind an anxiety attack is very likely to have hypoglycemia (low blood glucose), so it’s good that at every meal can not be missing a portion of protein.

The healthiest proteins are: nuts, tofu, seitan, cheese, fish, meat (fat free), spirulina algae and yeast.

Minerals such as cobalt, zinc, nickel and chromium to help satisfy hunger and control glucose levels.

Take two tablets of glucomannan (fiber satiety) or Spirulina before each meal also helps.

Harmony at home: a person living in harmony and with high self-esteem, it can hardly be tempted to fill some inner void with food in quantity, alcohol, drugs or other noxious things, because they need them.

I hope this helps find a way to overcome your anxiety and can carry out a system that allows you to reach your ideal weight.

Need to gain weight?

Some people have a very thin body type by nature and therefore have difficulty gaining weight, but it is impossible to succeed.

The best method is to use junk food because it has a hell of calories to eat well is to maintain a balanced diet (as do those who want to lose weight) increasing the amount of food calories rather than increasing the amount of food .

- To have your stomach gets used, divide the diet in 6 or more meals a day.

- Eat when you’re hungry, even if it is mealtime.

- Eat in a relaxed and enjoyable.

- Add foods high in calories to snacks such as cheese, butter, margarine or oil in soups, potatoes, sweet potatoes, cream, sauces, cream, cream, jams, chocolates, biscuits, dried fruits and juices fruit (between meals).

- Recommended cooking: breaded, fried foods, sauces and dressings and in your meals.

Care for the heart

One more reason to say no to junk: your heart. In addition to calorie foods you eat must be of quality and not affect your cardiovascular health, such as oily fish, olive oil, honey and egg white.

After all the sacrifice you made during the summer with a bikini diet, the limit would drop as you get yourself to fall now.

While it is not so easy to burn calories during cold weather, it is not impossible. And just for this reason is that you should be more attentive to your weight.

Here are some tricks to keep the figure for this autumn:

Eat fresh fruits and raw vegetables: eating fruit in snacks and eat the vegetables in salads or entrances, so you can maintain your nutritional balance in your meals, satisfy your stomach and avoid binges.

Eat foods to avoid you satiating meals anxiety and the temptation of addictive and fattening foods and usually give us appetite between meals.

Organize your lifestyle: not only food, but all your daily activities (not only will you maintain your weight but for everyone). Everything you do during the day affects health, and therefore appearance.

Do something fun that will keep you moving: if you hate the gym (though would be ideal because there are good indoor activities as spinning and Pilates), to do housework or anything else that you stay active, is making it a good for your health. Your worst enemy during the cold is a sedentary lifestyle.

One of the keys to weight loss diets is to reduce carbohydrate intake and replace more fiber (vegetables and fruits) and proteins to achieve the desired balance between a healthy body and slim silhouette.

But the reality is, most people consume more carbohydrates and fat than fiber and protein, without knowing it.

But … what are carbohydrates?

Reserve molecules are stored in most plants, containing grades amounts of starch (made from glucose) and smaller amounts of lipids (vegetable oils).

There are three kinds of carbohydrates: monosaccharides, disaccharides, oligosaccharides and polysaccharides. These are the most dangerous because they produce thousands of sugar molecules.

Polysaccharides with complex carbohydrates, complex forms of multiple molecules that the body uses in a few, so also are told to slow carbohydrate absorption.

This type of carbohydrate found in breads, legumes, cereals, rice, corn, barley, rye, oats, etc.. They are the first who usually see in the short list of foods prohibited or recommended diets for weight loss.

In particular I disagree with diets that restrict the consumption of these foods, as you can see it is highly nutritious foods. Reducing carbohydrate intake to ensure I do not think a healthy diet and effective, though I do believe that its use should be limited and should not accompany or mixed with fat or protein.

Beet. Very rich in folic acid and red pigments that help prevent cancer. You can eat it raw and grated fresh salad. Store in a cold because the heat makes it lose its antioxidant power.

Cabbage. Loaded with nutrients like sulforaphane, which also help prevent cancer. It can be consumed in Asian-style salad or as a substitute for the crisp lettuce on burgers and sandwiches.

Beet. A leafy green vegetable packed with carotenoids that protect aging eyes. As simple as cut and fry in olive oil. If you put ham tacos to die.

Cinnamon. Help control blood sugar and cholesterol. The sprinkle on the coffee or breakfast cereals.

Pomegranate juice. Helps lower blood pressure and is loaded with antioxidants. Drunk should be used. Personally crush the beans in a blender at low speed and then strain.

Prunes. They are like prunes, but they’re packed with antioxidants. They can be eaten wrapped in prosciutto and baked, or just raw.

Pumpkin seeds. The most nutritious part of the pumpkin. Much magnesium (high levels of this mineral are associated with reduced risk of premature death). You can use them in salads or as pipes.

Sardines. Eating healthy can. Rich in Omega-3, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese, as well as a vitamin B. You can bring the body of canned sardines in olive oil or traditional grilled sardines. In salads, on toast or mashed with dijon mustard and onions.

Turmeric. The queen of spices. Anti-inflammatory and anticancer properties. Ideal for scrambled eggs or in any vegetable dish.

Frozen blueberries. Although the process of freezing can degrade some nutrients in fruits and vegetables, frozen blueberries are available year round and do not spoil. They are associated with better memory in animal studies. The `you can mix with yogurt or soy milk and sprinkled with chopped almonds.

Pumpkin. High in fiber and immune system stimulants (vitamin A). Fill a lot and just have calories. Eating cooked with a little olive oil, cinnamon and nutmeg. You can also add vegetables to soups and stews.

Although we try, inevitably end up committing excesses during the holidays, but once you have passed and a new year begins, it is essential that one of our primary goals is to lose the weight gained.

To begin to prepare our body, there’s nothing like a cleansing diet, designed to deflate the stomach and cleanse the impurities accumulated in the food and drink of the holidays. This cleansing diet consists mainly of fruits, vegetables, yogurt and juice to help remove toxins.

Toxins (especially in the liver) decrease our metabolism, university studies have shown that our bodies after a heavy meal with alcohol was reduced by 70%, or whatever it is the same, imagine the day after dinner we exercises to lose weight and offset. Well, in a normal training got an hour to burn about 600 calories with 50 to 60% fat, but after a dinner with alcohol, to reduce our capacity because of the toxins, the same training is only equivalent to a 200 calories and virtually no fat to burn anything.

You only have to make it a day even if you repeat it twice a month and the sooner you put it, the better. Remember that the goal of this diet is not losing weight (although it can help you lose weight by changing eating habits) if not detoxify.

Here we give you dietary guidelines to get you started and to carry out:

* Fasting: lemon and grapefruit juice.
* Breakfast: 1 tea, 1 slice of bread or 1 low-fat yogurt and 1 cup orange juice or kiwi.
* Mid-morning: 1 cup pear juice.
* Lunch: 1 chicken breast or hake fillet and 1 cup tangerine juice.
* Mid-afternoon: 1 glass of apple juice.
* Snack: 1 tea, 1 slice of bread or 1 low-fat yogurt and 1 cup of watermelon or melon juice.
Dinner: 1 bowl of vegetable soup or salad and 1 cup of prune juice.
* Before bed: 1 cup lemon juice and orange.

During the day allowed all liquids you wish provided they do not contain alcohol, sugar, salt or gas. The best are water, infusions of mint, lime and chamomile. Do not overdo fruit juices because they have bought enough carbohydrates, of making you question yourself and avoid coffee and tea because they are exciting.

With this diet that we recommend, you’re on track to get your weight and move on with your diet and get to reach your ideal weight.