Healthy diet and without risk of any kind must be taken into account several things. The first is not to lose faster is better, if not the opposite. The appropriate rate is 500 to 1000 g per week. Another important thing is that no diet should restrict any food other than fat, for obvious reasons. If you come across a type diet eat things “foreign” (alien, other countries, etc) or eating fats but not proteins …, or melon, watermelon …

etc etc etc … more forget about it. Another important point is that diets, like healthy eating in general, the basic diet should be complex carbohydrates ie pasta, rice, potatoes, cereals, bread and vegetables. This means that most of what we eat, these foods should be. Another important thing is to eat protein: meat, fish, eggs, low fat dairy and vegetables. Always devoid of visible fat or skin on your case. And finally, we must restrict the maximum fat oil, butter, cheese, whole milk, sausages (salami, etc), bakery products, sweets, coca-colas and other sugary drinks, snacks, nuts …

Also oil in general, although it is very healthy (olive oil of course), is also highly caloric, and is not recommended for diets. Avoid fried foods at all costs, and in any case, put a paper towel underneath to absorb the excess oil. Try cooking on the grill, cooked, baked, foil … As important as the diet is to do aerobic exercise, ie, long duration and moderate intensity: such as cycling, “Aerobics,” “step”, walking or swimming. These exercises are designed to burn fat. If you want to also do some gentle muscle toning and strengthening muscles … better, especially if your intention is to lose several kilos. Aerobic exercise should be at least half an hour, and at least three days a week. If you exercise and diet, the diet will be less effective, and sometimes almost ineffective. Marcato achievable goals and do not pretend 10 kg weight loss in a month, also because it is not healthy. Another important thing: at least 4 meals a day, or 5. Obviously, dividing the total food in small doses. We also have to drink about 2 liters of water a day, if before meals better, to remove some appetite. An example of a balanced diet might be: Breakfast there should always be, and should maintain a low-fat dairy, cereal or bread, fruit or juice. In a mid-morning yogurt and / or fruit, yogurt or two, or two fruits. (No grapes or banana). At dinner: A first vegetable with potato or rice accompaniment, or vegetables and a second of meat, fish or eggs. For dessert, fruit or yogurt. In one small snack snack of cold turkey or ham and / or fruit and / or yogurt. At dinner: a vegetable first and a second fish, meat or eggs. For dessert, a yogurt. Before going to bed can make a yogurt, a glass of milk, fruit … Remember to avoid fats as much as possible of all kinds. The less fat that you eat the better, since the body will use its reserves, which is what it is. The best way for that is used to read the labels. Try to always take food with less than 10g of fat per 100 g. If more than 15g of fat per 100g is too fat for a diet of this type. To ensure a supply of vitamins and minerals should be taken as a complete vitamin supplement