Create a clear and specific objectives
Write down three or four realistic goals that you can maintain. For example, “I will try to reduce one pound of fat every week. I will walk at least 30 minutes for five days a week. “Avoid too grandiose goals that will only make you frustrated.

Prepare yourself
Dispose of all processed foods and fast food and replace with fresh and whole foods rich in water and vegetables. Buy a pair of street shoes and wear comfortable clothes for the road. This can help you plan a success.

But that increase in calories also produces an increased percentage of body fat, so the offset bodybuilding professionals periods during which seek to improve the definition by lowering body fat.

These cycles of Either / alternate diet at different times of the year according to the calendar of events in which we participate, however other periods in which you want to maintain fitness without significant changes. To achieve this, training programs and perform maintenance diets.

These diet are perhaps the most suitable for most fans to the bars for various foods can include providing almost all the nutrients required by the body.

In the diets of maintenance should be a balance of macro and micronutrient intake to maintain muscle mass without changes in body fat. It is sometimes necessary to resort to vitamin and mineral supplements to fill any gap. An example of maintenance diet.

Maintenance diet in bodybuilding
First meal
- 150 g oatmeal
- 10 egg whites

Second meal
- 6 rice crackers with cheese
- 1 apple
- Shake with two dippers of protein with water

Third Meal
- 200 g of chicken or beef
- 250 g rice
- 25 gr raisins

Fourth meal
- Shake with two dippers of protein with water
- 6 rice crackers with low fat cheese
- 1 apple

Fifth meal
- 100 grams of oatmeal
- 4 egg whites

Sixth food
- 200 g rice
- 100 grams of chard, spinach or broccoli
- 150 grams of meat or chicken

Seventh food
- 300 g fish or chicken
- 300 g broccoli
- Green salad

Revised to expand the possibilities of keeping these other diets for bodybuilders, and do not forget to consult with your nutritionist or sports physician about your eating plans and training, together you can establish which is the most appropriate and effective without affecting your health.

1. The importance of food

Proper nutrition is essential to maintain the dental health for several reasons.

If ingestion of carbohydrates and not done a proper oral hygiene, they ferment and are eaten by bacteria in the oral cavity, which metabolize these carbohydrates leading to acids that cause cavities.

In addition proper nutrition in adequate affect developing teeth and future caries resistance. Thus the appropriate inputs of calcium and phosphate are decisive for the formation of not only the teeth but also of the bones.

2. Factors favoring caries

Sweets. Sweet and sticky foods are the most cariogenic. After numerous studies have shown that the formation and development of decay depends not only on the colonization of teeth by cariogenic bacteria and the susceptibility of teeth to the action of these bacteria, but also the type of food, frequency and the time of ingest.

As for the type of food, more cariogenic foods are those sugars. Within some are more cariogenic sugars than others.

Simple sugars like table sugar or sucrose and products made from it, honey, jam, sugary drinks like colas, candy, etc.. and complex sugars such as bread, pasta, crackers, potatoes, beans, rice, etc.. degrade into compounds that increase the acidity of the oral cavity.

Of these sugars are more cariogenic simple and within these the sucrose is more cariogenic sugar because it can form compounds called glucans that make bacteria can adhere firmly to teeth.

On the other hand have more power than the food that cause tooth decay are retained in the mouth longer. So sweet, sticky foods like candy chews, candy or liquid honey and sugar are more likely to promote cavities.

In terms of frequency, the caries risk is even greater if these foods are consumed often as it increases the number of contacts in food cariogenic bacteria.

As to when food is taken, there is evidence that sugary foods are more dangerous taken between meals rather than during them. They are also more harmful if taken before bedtime and do not clean their teeth during sleep because they do not act the sweeping movements of the tongue and secreted less saliva which is favored retention of sugars in the mouth.

Regarding the susceptibility of teeth to decay, depends largely on heredity but also feeding. A diet rich in calcium and phosphorus promotes the development of a well-formed bone and teeth and tough.

3. The role of parents

Due to the great influence of diet on oral health, nutrition education is essential.

Parents should be informed of the factors that promote tooth decay. They must provide their children a balanced diet but should also pay attention to certain dietary habits and should instill in their children proper eating habits.

For babies should avoid dipping the pacifier in sugar or honey and bottles of sweetened beverages and also that when sleep remain hooked into the bottle. This favors a permanent contact with the teeth sugars which results in babies called “rampant decay” produced a great destruction of the teeth.

For the older children should be taught to avoid certain behaviors, eliminating food consumption between meals especially the sugar like cakes or sweets. These should be replaced by other sugary foods such as yoghurt or cheese, which also predispose caries not have in its composition high in calcium which strengthens the tooth structure, but it is best to get used to not take anything between meals.

Besides dietary habits is essential to proper dental hygiene. Parents should watch for a child to brush your teeth soon after taking sugary foods, so the sugar is the shortest time possible contact with the teeth.

The use of preventive treatments such as fluoridation and dental sealants strengthen protection of the teeth.

Finally, parents should take their children to a dentist or dentist regularly for it to review and monitor the possible dental problems that have arisen.