A diet that works,Japanese diet

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1. As lower consumption of salt. Basically, the diet recommended salt in small quantities, only during food preparation.

2. Fats should not exceed 25% of total calories consumed.

3. Okinawa diet is based on consumption of food with glycemic index (heat index) of less than 0.7 (cucumber, endive, zucchini, oranges, apricots, seaweed, apples, yogurt), a moderate consumption of the glycemic index 0.8 - 1.5 (bananas, potatoes, white fish, rice, pasta, vegetables, poultry) and small amounts and only occasionally of the glycemic index of 1.6 to 3 (fatty fish, bread, lean meat , dried fruit, ice cream, nuts, chocolate, butter). See here caloricii indices and frequency of recommended foods that can be eaten.

4. Conditions require five meals a day, three major and two snacks, eat slowly. The rule says do not eat meals at any of more than 89% of how you want to eat, respecting the rules of diet. Taken together, these five tables should not exceed 1800 calories. Meals may be copied, providing a feeling of fullness even if eaten food with low glycemic index and low calorie density, namely fruits, vegetables, whole grains, vegetables, shellfish, white meat, yogurt and soy derivatives. An example: a hamburger bring 100 grams 300 calories, while a traditional meal of Okinawa consists of three dishes (fried vegetables, rice and soup) are all 300 calories, but the total weight of 500 grams . The advantage is that feeling of satiety occurs more quickly in response to the volume of food ingested, the stomach having no ability to "analyze" the caloric value.

5. The food is mainly cooked by boiling or steaming. At least one quarter of food at each meal consumed in its natural state.

6. Alcohol consumption is minimized or absent.

7. During a day, must drink 1.5 liters of water, regardless of rest and liquids ingested, and two cups of green tea, unsweetened.

8. The main foods are fish, vegetables (algae) and whole grains. During a day to eat seven different fruits and vegetables.

9. At each meal should be a product rich in calcium and a food that contains omega-3.