Top 10 sweet and delicious summer foods

Fortunately, there is a whole group of summer foods that can fit into your diet and are very tasty. Besides the taste, they will be useful in your battle with weight.

Here are the ten best foods on which to focus during the summer:

 1. Watermelon

There is no better thing of great and fresh piece of watermelon in the summer. You probably adored this fruit in their childhood, but by the time you've forgotten. Now is the time to remember and return watermelon to your diet as it contains a variety of nutrients.

Bearing in mind that this is the result of 90% water, it helps you hydration. Eating large piece of watermelon and some form of protein is the perfect way to recover from physical activity.

Watermelon is a great source of vitamin C and vitamin A, which helps for a strong immune system and prevents several forms of cancer, as this fruit contains lycopene.

 2. Pumpkin
The second fruit that you should add to your summer diet pumpkin (sweet variety). The health benefits of it include protection against heart disease, cancer and stroke. These properties come from the highest levels of phytochemicals that are found in this vegetable.

 3. Blackberries

Strawberries usually attract all the attention in the summer, but this year, change it and head to the blackberries. They have a sweet flavor and are delicious, whether eaten alone, they are added to a protein shake or yogurt.

  
4. Homemade Fudge

If you are one of those people who often pounce on the cake to cool in the summer months this year Eat homemade fudge instead.
 To prepare it, just buy a box of skim chocolate without sugar, pudding powder and mix with 2.5 cups of skim milk. Add some of your favorite sweetener and half a cup of chocolate protein powder. Refrigerate this for about 8 hours.

Will provide lots of calcium and protein, and calories will be much less than ice cream.

5. Papaya

Papaya is another summer fruit that contains beneficial nutrients. Extremely rich in vitamin C, and also it has a folic acid, potassium and fibers. Moreover, papaya helps to better health in the digestive system and reduces the risk of colon cancer.

 

 Men in particular, will have to consider increasing the consumption of papaya in their diet, such as combine it with green tea, because this will greatly reduce the chances of developing prostate cancer.

  
6. Water
While it is not "food" should significantly raise the intake of water during the summer months, even if you are physically active. Many replaced with water, carbonated drinks, beer, or other juices, dehydrate them further.
You can treat yourself from time to time with different delicious drinks, but you must make sure that you drink extra water to make up for that. If you want to add flavor, cut a slice of lemon, orange or watermelon, and then squeezing the water.

 

 7. Cob

If you want something crunchy, you can add to a grilled chicken breast, let it be corn.
This vegetable is very sweet and will satisfy your desire. It is a good source of carbohydrates, so it is an excellent choice for the more active during the day.

Corn is a good source of vitamin B1 and folic acid, so it is perfect for anyone looking to increase the intake of these nutrients. This vegetable decreased risk of lung cancer.

 

 8. Baked or boiled sweet potatoes

If you are not a fan of corn, the other option is the sweet potato. Small sweet potato has just 54 calories and 2 grams of fiber as well as vitamin C, vitamin B6 and potassium, which helps to improve your energy levels.

 

9. Popcorn

If you're looking grew hot that you serve as a late night snack, the traditional popcorn is not a bad option. Better prepare them to fire, not in the microwave if you have that option. 

This breakfast is a great way to increase your intake of fiber, and does not contain a lot of calories.

 

 10. Melon

Finally, the last fresh food that can add to your summer diet is melon. It is a good source of Vitamin C and Vitamin A. In addition, melon was more effective in protecting eye from carrots and reduce the risk of macular degeneration.

 

 

10 excuses that will fail your diet

1. The time now is 16:00 and I'm tired something sweet will give me strength toearn the rest of the day.
Even if you get power, it will be because your blood sugar has risen considerably,which means that a little later in the day there will be a sharp decline, which will lead to a state in which you are more tired and irritable than right now.

However, few almonds (or other healthy planned food) will help you feel more focused and strong until the end of the day.

2. I was so nice, and diligent lately. Should be rewarded.

Actually, if you eat something that is not included in your diet, it does not have aprize. This will only away from the target, and no doubt you will feel depressed,weak and out of control. You need to show character and to say "NO".

3. Just once will not hurt me.
You can run X miles to burn 100 calories. Treat desired X00 contains calories, which means that you run X miles in more than already planned cardio to move according to plan. Moreover, if once break regime and then easily do it again and again ...

4. I'm super tired! I can not cook tonight, so I will pass through the nearby lunchroom.

You may be tired, but it is better to think of a simple way to eat. In some fast food has more calories than your food for the day! You can grab a salad from the supermarket or buy a ready chicken breasts.

5. But there's nothing else to eat and I'm hungry.

Less hunger will not kill you! It is better to be uncomfortable for a while and wait until you can get something to eat healthy than to throw on a hamburger or pizza.

6. I just got the best news! I think you need to relax and celebrate them!

Consider that if you eat something bad, it will not make you happy of this achievement. In fact, junk food will prevent the achievement of another important goal, you work for beautiful and healthy body.

This is just another case where emotion makes you do things that are not acceptable. Can fully enjoy good news and no junk food. At a later stage will really have something to celebrate, because it will have achieved its goal in the gym!

7. I paid for this meal and do not want to lose my money.

How much money do you really lose if you throw away the junk food? Not many. I'll ruin you losing those few euro? Of course not. Moreover, time is money, and you will need more time to burn excess fat ingested.

8. I hate to waste food.

Waste would be to eat harmful food that does not make sense and will only harm your diet ... Better give it to someone homeless or hungry child!

9. All other feed on such things.

You are committed to a healthy lifestyle and the rest do not matter. Furthermore, people who eat junk food and are not overweight, were again exposed to very serious health problems.

10. Is free

Everyone enjoys the free benefits, but in this case, better for you, you enter the food you plan your day? No. Eating free food now will save you any money later. All of which will contribute, is to move away from your destination.

Sweet or greasy ?

'Cravings for sweets is not a big problem, but to greasy is, "explains Joe Piscatella. The author of three books on nutrition says: "For many years restrained appetite for sweets, which makes us prefer greasy. Most sweets like chocolate and ice cream contain much less sugar than fat.

The only appetite of the body fats, combined with those in nutrients hidden fatputs many of them in our body. Misconception is that people refuse fat. "They just changed some of the dietary fats with other," says Piscatella. Consumption of meat,butter and whole milk is reduced to a minimum, but people continue to eat ketchup, cheese and croissants. "This means that the fat is still a large part of their food" explains Piscatella.

The solution is not to completely eliminate fat. We need a certain dose of them(even the participants in the "Mr. Olympia" accept 10-20% of calories as fat).Instead, one should not overdo with fat and comply with the limit.

The recommended daily dose of fat is about 30% of total calories. Bodybuilderstake even less. For example, if the daily amount is 2500 calories, you should consume no more than 83 grams in the form of fat, and so to keep within a margin of 30%.

Dark Chocolate

Chocolate - the universal language of friendship and love!

Dark chocolate (also called natural or dark chocolate) contains cocoa mass, sugar, cocoa butter, vanilla and lecithin (emulsifier).
Cocoa mass in dark chocolate available commercially ranging from 30% (sweet dark chocolate) to 70-80% and the content of milk is up 12%.

European rules specify a minimum content of cocoa mass in dark chocolate is 35%. In the U.S., there is no definition for dark chocolate, but only definition of "sweet chocolate", which means that the minimum concentration of cocoa mix should be 15%. Sweet chocolate does not have to be dark, and do not necessarily contain milk. 
Dark chocolate is rich in flavonoids and gallic acid. They protect the body from cardiovascular diseases. Therefore, claims that regular consumption of dark chocolate in small amounts can reduce the risk of heart attack and other heart diseases.

TYPES:

• SWEET CHOCOLATE  

Semi-sweet chocolate has a cocoa mass more than 15% and  milk content under 12%.

•  SEMI-SWEET CHOCOLATE

Semi-sweet chocolate is dark chocolate with low sugar content. Often used in cooking. It contains at least 35% cocoa mass and generally perceived as darker than sweet dark chocolate and sweeter than bittersweet chocolate. However, the lack of rules on the sugar content means that these classifications are still relative.

•  Bittersweet chocolate

Bittersweet chocolate is composed of at least 35% cocoa (cocoa mass and cocoa butter) 1/3 sugar, vanilla and sometimes lecithin. In most cases, this type of chocolate cocoa mass content ranges from 50 to 70-80%. The flavor is deeper and more bitter than the sweet dark or semi-sweet chocolate. However, the sugar content is not strictly regulated.
Bittersweet chocolate contains less sugar and more cocoa liquor semi-sweet chocolate, but the two are completely interchangeable when used for cooking purposes.

•  Unsweetened Chocolate

Unsweetened chocolate is pure cocoa mass and is known as "bitter chocolate" or "chocolate for baking." Is mixed with fat to obtain a solid substance.

It is unadulterated chocolate with a strong and deep flavor. With the addition of sugar, however, unsweetened chocolate is used as the basis for the preparation of cakes, biscuits and other types of chocolate (except white).