There are lot opinions in the internet. Unfortunately, not always clear the motivates of the author. Who will finance, and who create the information you read online? With the food industry are connected colossal financial interests. According to some, this industry - even the most powerful on the planet. So, as always, first of all, think by your own brain. the Information of the site - food for thought, the solvent of media stream, shield in front of the hypnotic influence of global corporations in the face of beautiful brands.

     Everything in the world is interconnected and cannot be considered as the influence of different components on the body separately, it is impossible to separate the normal state of the body (e.g. - weight) on the health and everything else. First, decide what You want (more precisely, what are you ready for result):
   - Lose weight* (becoming less weight, thinner*) only at the expense of muscle and adipose tissue. for weight loss in this way, you have to almost stop eating and moving. This option is extremely dangerous and takes an extreme position on this issue (the risk of anorexia*).

   - Gain huge muscle mass and reduce fat tissue dangerously low (3-4%), while not losing, but instead adding weight. This is bodybuilder’s way. This option is also at an extreme position for the site, and it is not considered here.

   - Tighten up your body: to bring the volume of adipose tissue to normal (10-15% for men and 17-25% for women), tighten up the muscle «corset» with a daily workout and other physical activity (Vita mea in motione*). The muscular corset is very important for human health; it is not only an attractive appearance. The muscular corset protects your bones and joints and primarily protects the vertebrae and intervertebral discs of the injuries and attrition. The normal developed body's muscles hold the bones and joints in the right places. If the muscles weaken, bones and joints suffer deformation, posture is deteriorating, the hip, shoulder, and other joints geometry became abnormal. It leads to compensatory muscle tension, to stagnation and inflammation, physical capacity reduction, displacement of internal organs. Besides, having less muscle means a lower resting metabolic rate, so you burn fewer calories throughout the day. Reduce the risks associated with impairment of normal metabolism (reasons for weight gain*). And of course, health food (for example*) (Diets. Preamble) (Project - a list of "Basic food") (The project - "Basic menu", Nutrition).
     *If you choose the path passing through a heavy exercise, the first thing you need - is to lose weight due to the correction of diet and easy workout, by 5-10 per cent, and only after take hard training. because with a large weight and weak muscles, loss of calories is ridiculous, but tremendous strain on the heart.

     Expel fat.
     Our bodies are tricky ones, fat accumulated during digestion hamburgers and sweets drinks, very difficult to withdraw from the body. And even if you're in the gym take hard a training (Fats, carbohydrates simple table) you just tightens your muscle “corset” (that is actually very good for health, but not enough to achieve the goal) that will just restrain the fat in a beautiful form. In addition, gain muscles require permanent training, otherwise, they quickly blown away. Fat does not burn during such work expended only ATP muscle cells. Expended of fat begins after 40 minutes of aerobic exercise (Сalculator to process the individual zones of training*).
     According paragraph of the initial weight loss* and research about "Eating Less Is Far More Important Than Exercising*", as well as an article about diet gradually approach: let's look at the next version - the Eating Pyramid, built by the faculty in the Department of Nutrition at the Harvard School of Public Health by Walter C. Willett. Recommendations for the daily diet, top-down, from largest benefit to smallest:

     Try to avoid the consumption of food from the last column, consciously. Because as a human try to avoid an unhealthy element of everyday diet, it will still enter the body in complex food or synthesized in the body. The simplest example is sugar; it is everywhere, almost impossible to get rid of the one.
     Why all the "delicious" is so harmful? During the evolution, the taste system began to prefer sweet and fatty to eating a ripe plant (very sweet) and the most energy-rich foods from all available (very fat). And if we eat sweet and fatty foods, our body rewards us for it. What is the reward? Stimulation of the opioid and dopamine signaling pathways in our brain. Evolutionary the human body is addicted to three tastes: fat, sugar, salt. Elements having these tastes are necessary for life support but traditionally difficult of access. Our bodies have been no reason to adapt to process them in large volumes. No one wants to kill us specially, the error based on our vices: greed, weakness, gluttony. It's nothing personal - only business.
     As a result today, our greatest health problems relate to overeating. People are consuming too many calories and too much low-quality food, bringing on chronic diseases like cancer, obesity, diabetes, and heart disease. Unlike scurvy, these illnesses are much harder to get a handle on. They don't appear overnight; they develop over a lifetime. And fixing them isn't just a question of adding an occasional orange to someone's diet.
     What makes belly fat so deadly? Part of it may be that unlike your love handles, which are pinchable fat right beneath your skin, the kind of fat that likes to hang out in your stomach area goes deep inside your body and wraps around your vital organs. Your liver can act a bit greedy and it borrows this fat to turn it into cholesterol that can slip into your bloodstream and start collecting along your arteries. Too much cholesterol, and the arteries start to harden and that can lead you down the path to heart attack or stroke. This deep layer of fat is to blame for your body becoming insulin-resistant. That can turn into Type 2 diabetes and it can also cause inflammation that may be at the root of a number of chronic diseases. This kind of fat can raise your glucose levels and decrease your muscle mass. That last one may be particularly damaging as muscle seems to be a good protector of your heart health. With increasing amounts of fat, the cells of the body become relatively resistant to the hormone insulin, which facilitates the delivery of sugar from the blood into the tissues. When the pancreas can't produce enough insulin to overcome the relative resistance to insulin, the level of blood sugar or glucose rises. High levels of glucose in the blood are toxic, damage blood vessels and nerves and lead to many of the symptoms of diabetes. Earlier studies showed that people with a large waist-to-hip ratio face a greater risk of diabetes, stroke, coronary heart disease and other cardiac problems. This is the first study to quantify the risk of death. Lopez-Jimenez works as a doctor in the division of cardiology at the Mayo Clinic in Minnesota.

     Let see another variant - recommended ratio of food from «The China Study: Startling Implications for Diet, Weight Loss and Long-Term Health» by Thomas M. Campbell II, M.D.:

*Comparison of the content of vitamins and minerals «Vitamins, microelements in foods» и просто «Table calorie foods»

     Both diets are quite similar, in fact, in scientific works of recent years (without any trendy diets and other impervious), most of the structures are similar. On the basis of the material studied, I propose the following structure for consideration:

     During a day: There is a theory based on the rhythms of the digestive system in accordance with the time of day and the body's response to food components, on which is built the next version of the distribution of food categories during the day:

Breakfast:
   - Whole vegetable/fruit foods,
   - Refined products.
Lunch:
   - Whole vegetable/fruit foods,
   - Whole animal foods.
Dinner:
   - Whole vegetable/fruit foods.

     Rules that help to fight against harmful eating habits.
     You cannot bargain with your body - " if today I had hard training so I can eat and stouter," No way, so can only think bodybuilders, who build muscle mass, but not the person who decided to lose weight. The diet must be constant. To Lose Weight, Eating Less Is Far More Important Than Exercising (Exercise has a big upside for health beyond potential weight loss*). If you’ve been atoning for a bad diet by putting in more hours at the gym, or plan to lose weight through exercise only, you’re fooling yourself. The only way to lose excess weight is by improving diet. As the saying goes, you can’t outrun your fork. The most interesting is that during the sedentary lifestyle 10% of consumed calories you spent on the process of digestion itself, 70% to maintain the basic functions of internal organs and only 20% for physical activity. i.e. increased physical activity boosts your calories consumed significantly. In other words, chase for each calorie do not make sense, make yourself worse only. But watch out for the usefulness of food consumed, and for own activity - worth it! Note, deviations of the values possibly taking into account individual characteristics of an organism. Furthermore, the rate for men calorie expenditure 20% higher. (Calorie flowmeter*, Consumption of calories per day*)
     In this conflict, it is important to understand the truth (the norm for yourself). Here, as in real life, there is no black or white meaning, but there is some elusive truth. Basically, it says that you have to be physically and mentally active, healthy food, and do not bother much about trifles.

     A simple rule to get rid of the temptation:
   - Keep Food Out of Sight;
   - Placing a fruit bowl within two feet of where people walk.
   - Finish the meal with a slight feeling of hunger (only for those who lose weight) for people who do not want to lose weight, there can be up to saturation.
   - And this is a way to also save money. Determine the day for the wholesale purchase of food (when it is profitable or if the benefit depends on the volume). Do not implement your spontaneous desire to purchases, instead, to postpone the purchase for the selected day. Before heading to the store, eat well. During this trip to the store, you will understand that the conceived many superfluous, unnecessary.

     *There are very few “tricks” that actually work. A new paper* from the University of Cambridge suggests that cutting portions by using smaller plates (or if you're a food maker, producing smaller packages) would address much of the issue in the very simplest way. People tend to eat what's in front of them, and studies have found that people, not surprisingly, eat considerably more when they're given larger plates and cups. It's not quite clear why this is the case, but the brain seems to register a full plate as a single unit whether that plate is large or small.
     *Another field of tricks is fasting. Attention, it is more complex and requires a deliberate approach. (This information is provided for causing a personal analysis of the individual situation.)
     Not for everyone, the little trick for people who want to lose weight, you can try to skip a meal, according to the study (short-term fasting may improve health*), it will not lead to overeating later. But Don’t skip breakfast – if you skip a breakfast, you’re likely to overindulge later (circadian clock controls sugar metabolism*). Some other studies show that the consumption of the main part of the calories in the morning helps to lose weight: the human brain is programmed to burn more calories in the morning. For example, breakfast for children really affect to progress in school, and perhaps is also applicable to adults.
     Short-term fasting may improve* health. And though, in the well-known reasons, research on fasting held mostly on animals, there is a large baggage of scientific evidence of the positive impact for health by limits of food consumed.
     - Short fasting (1 day) can teach our body " wish" less food.
     - Short fasting (3-5 days) reduce efr1 (growth hormone) in blood. The body switches to the cells "repair" mode from a production of new one mode. At that time reduced the chance of getting cancer. (Protein diet contributes to the highest growth of efr1 level. Draw your own conclusions.) The effect of such a short hunger strike (discharge diet) is able to hold up to 2 months if a reasonable diet after.
     - Fasting (20 days) – cleaning organism from toxins.
     The term "fasting" does not mean a complete rejection of the meal. This approach can cause disturbances even for healthy people, not to mention the chronically ill, people with gastric ulcer, etc. Here, the term "fasting" is closer to such notions as "fasting days". However, it definitely means a complete rejection of animal foods, refined foods, and reducing calorie consumption rate at least 3 times from your usual standards.
     Dangers: to enter into such shock therapy must be prepared. i.e. You already have to get rid of many harmful eating habits, such as overeating of sugar and fatty animal foods, and fatty processed foods. The same danger applies when leaving the shock therapy, as well as at the exit of the diet, there is a danger oversaturate your cleansing body of large portions of junk food.
     *Another trick for rapid weight-loss, it is prolonged muscle works in extreme or aggressive environments. For example skiing/snowboarding, river rafting, etc. Making a serious muscle works at a high adrenaline rush meaning that a person much faster expenditure reserves of the body, including fat, and secondly, in the circumstances the sensation of hunger is much less. A week at a ski resort or hiking canoeing and you can lose up to 10% of weight, without losing in health. The main thing is not to start intensively eat at home on arrival.
     *Hack the nervous system. As you know, in the excited state is extremely reduced appetite and hunger. To achieve this state, you can, for example, to start to do something that You are very interested. Of heavy artillery, there is such approach as psycho-pharmaceuticals (drugs contribute to the excitation of the CNS).

     Why weight gain.
     Sleep affects the metabolism as much as diet and sport. A scientist around the world suggests that chronic insomnia leads to a set of overweight and is the cause of diseases associated with obesity. Experiments show that when a person is not enough sleep, his body begins to demand more high-calorie food and worse absorbs it, it’s all leads to excess fat.
     Stress. A study from the University of Texas shows that the level of ghrelin depends on the level of stress hormones - adrenaline and noradrenaline. The higher the level of stress, the more people experiencing hunger.
     Contaminated body. Sometimes, your digestive system is so polluted that any advice simply not working.

     Methods. Activity.
     Don’t sit when you can stand – turning the amount of time that you sit into more standing time is a great way to burn calories* (Active lifestyle).

     Out of norm.
     It is crucially important that unhealthy images of being (too) thin not be confused with healthy goals for becoming as fit as your life, body and situation allow (newstatesman*). But at the same time, a protest can not be used to defend an excessive overeating. It is important to understand and accept the norm.