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Digestive System Health & Beauty

Macronutrients in reduction diet

Many people who want to lose unnecessary kilos are wondering how they can get the desired effect. Of course, it is important to achieve a negative energy balance. Combination of an appropriate diet and physical activity is the best solution. During the reduction, it is also important to accelerate the metabolic rate. Are including, among others, regular training sessions, as well as a well-balanced diet rich in nutrients such as protein, carbohydrates and fats. What is the role of the components in the process of reducing body fat?

Protein in the reduction diet

WPC EcoNo

The protein in our body has many important functions. It is a component of enzymes, hormones and the building blocks of tissues, including muscular tissue. In the process of weight loss an important role is played by the fact that proteins increase post-prandial thermogenesis, that is, they speed up our metabolism after a meal. This increase is around 25%. The protein also has a beneficial effect, increasing the feeling of satiety. In training people wishing to lose unnecessary kilograms, it also plays an important role, adapting the body to physical exertion and regenerating muscles after training. It is important, therefore, that every meal consumed on the diet should be properly balanced and contain a source of protein.

A good source of protein in the reduction diet are products such as poultry, fish, eggs, milk and dairy products and legumes. The recommended amount of protein in the reduction diet is about 1g / kg body weight. In physically active people, this amount may be increased to 1.2 g / kg body weight. Providing the body with too small amounts of protein in the reduction diet may result in a decrease in the basic metabolism and lead to the loss of muscle tissue. The excess protein, which is excreted through the kidneys, may also be unfavorable, which may lead to their efficiency being impaired.

Carbohydrates in the reduction diet

Carb Control
Carbohydrates are the main source of energy in our diet. The recommended daily supply of carbohydrates varies from 50 to 60% of energy demand. Insufficient supply of carbohydrates may result in fast fatigue and weakness of the body, because glucose stored in the muscles and liver is a source of energy for the trainings. So let’s take care that they are included in a pre-workout meal.

In the reduction diet, the glycemic index (IG) of consumed products is very important. It is related to the body’s reaction to a given product. Consumption of products with a high glycemic index causes a rapid increase in the level of glucose in the blood, which may result in the storage of adipose tissue. This is because carbohydrates with high IG cause a rapid release of the hormone – insulin. An increased amount of insulin in response to consumed carbohydrates can transform unnecessary carbohydrates into fats that will be deposited in fat cells.

In the reduction diet, it is therefore worth avoiding products such as white bread, flour, rice and pasta, as well as sweets and processed products.
The sources of low and medium-weight IG carbohydrates are coarse groats such as buckwheat, barley, brown rice, whole-wheat pasta, wholemeal bread, and vegetables and most fruits. Whole-grain products as well as vegetables and fruits are also a very rich source of dietary fiber, which plays an important role in regulating the digestive tract and increasing the feeling of satiety.

Fats in the reduction diet

Diamond Fish Oil

Fats in the reduction diet should provide about 25% of energy. It should be remembered that they are the most calorific of nutrients. However, they are necessary for the proper functioning of our body. The most beneficial for us is the elimination of saturated fatty acids – for unsaturated fatty acids. Unsaturated fatty acids (EFAs) are the building blocks of cell membranes, lower cholesterol levels in the blood, as well as increase the strength of myocardial contraction by increasing the blood flow through the coronary vessels of the heart. It is also important to provide an adequate amount of polyunsaturated omega-3 fatty acids, which have anti-inflammatory activity and, as research has shown, can increase the body’s endurance by improving oxygen metabolism.

The reduction diet is preferable
– use of vegetable oils such as olive oil, rapeseed oil or linseed oil for salads;
– inclusion of seeds, oil seeds and nuts in the diet;
– consumption of sea fish 2-3 times a week.

Effective fat loss

Blitzkrieg
Remember that a healthy, balanced reduction diet ensures gradual loss of body fat. This gradation is important because it can protect us from the yo-yo effect. Fast weight-related with a sharp and significant reduction in the supply of kilocalories and nutrients, it results in a lowering of the metabolic rate and the body’s attitude to fat tissue saving and storage. It is important, therefore, that the diet is suitably suited to us in terms of calorie content and the amount of proteins, carbohydrates and fats.

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Digestive System

Gluten free life

Fashion for a gluten-free diet is still going on. Gluten-free products can be found in virtually any grocery store, and their quantity is still increasing. Used to reduce weight, improve well-being and overall health. What is it about? Does it help and can everyone use it?

Gluten-free diet – what is it about?
The gluten-free diet consists of the elimination of gluten, which is a mixture of vegetable proteins contained in cereal products such as wheat (including spelled), rye, barley, and oats. Oat remains an issue because the protein contained therein does not trigger an immune reaction typical of celiac disease. However, Polish oat is heavily contaminated with other cereals, therefore it is necessary to eliminate it from the diet.

Despite restrictions, a gluten-free diet should provide adequate amounts of energy and nutrients that are necessary for the proper functioning of the body. People suffering from celiac disease – apart from eliminating gluten from everyday nutrition – are subject to the same recommendations and nutritional standards as healthy people. Therefore, the gluten-free diet should follow the principles of the Pyramid of Healthy Nutrition and Physical Activity developed by the Institute of Food and Nutrition.

The daily menu must, therefore, include products from each floor. Cereal products should be replaced with gluten-free cereals, such as rice, millet, buckwheat, and pseudo-cereals, such as teff, amaranth, quinoa. It is advisable to enrich the diet with Spanish sage or linseed, dried fruits, nuts, pumpkin and sunflower seeds, sesame seeds and poppy seeds. These products provide B vitamins, iron, vitamin E and essential fatty acids. Also, the diet should contain products rich in wholesome protein – lean meats, fish, eggs and milk, and its products. Allergy to gluten is very often associated with lactose intolerance (milk sugar). In this situation, to provide the right amount of calcium, you should consume enriched vegetable milk or take this element in the form of a dietary supplement.

Gluten-free diet – for whom?
A gluten-free diet is only for people with celiac disease or gluten intolerance. In these people, gluten causes the disappearance of the intestinal villi. This leads to a reduction in the surface area of ​​absorption of nutrients in the small intestine, and after a long time to its significant impairment. As a consequence, there are clinical symptoms on the part of the digestive tract and other organs. Typical gastrointestinal symptoms include chronic diarrhea, constipation and bloating, anorexia, abdominal pain, weight loss. The implementation of a gluten-free diet for these people is essential. It aims to reduce the inflammatory process and rebuild intestinal villi, which improves the absorption of nutrients.

Some authors believe that people are not adapted to eat grains. They argue that digestive enzymes contained in the human digestive tract can not completely break down gluten. As a result, peptides (incompletely decomposed protein molecules) reach the bloodstream, which is very similar to human tissues. The immune system is confused and can start attacking its cells, leading to the development of a variety of autoimmune diseases. However, healthy people who tolerate gluten products well should not exclude them from the diet.

Each elimination entails the risk of nutrient deficiencies. The non-consumption of cereal products, i.e. wheat, rye, barley, oats, may lead to a lack of diet, e.g. fat-soluble vitamins, B vitamins, folic acid, calcium, iron, zinc, magnesium, and dietary fiber. Also, it can contribute to the development of type 2 diabetes, certain types of cancer and heart attack. Also, people on a gluten-free diet have a deterioration in the composition of the intestinal microflora and lipid profile.

Gluten-free diet – what to watch out for?
It may seem that a gluten-free diet is easy to use. In the end, almost every store has a shelf with gluten-free products. However, these are only appearances. Gluten-free products are most often highly processed and, consequently, poor in nutrients. Their composition is very long and contains chemical additives – artificial aromas, dyes, preservatives, emulsifiers, hardened fats, glucose-fructose syrup, modified starches, etc.

Products of non-gluten nature, e.g. millet, can also be dangerous and contain allergenic protein. It is related to the conditions of their production, which prevail in the food factory. Gluten is transferred in the form of dust. For example, if the production of millet groats takes place in the same hall as gluten crops, it may be infected. Most manufacturers protect themselves by providing information on the packaging that the product may contain gluten. Food products with such information on the label are plenty.

Gluten is widely used in processing because it gives the right and very desirable consistency of baked goods. Therefore, the gluten-free diet should pay particular attention to the composition of products. To make sure that the product does not contain gluten, it is best to reach for products that have the cross-out bar symbol on the label. The production of food with this sign is carefully separated, examined for the content of gluten proteins and closely monitored by special control units.

Gluten-free diet and slimming
A gluten-free diet is not a slimming diet. There is no scientific evidence to support the beneficial effect of gluten loss on body weight loss. Analyzing the composition of finished gluten-free products, one can notice significant amounts of fats (double the amount of saturated fatty acids) and sugar, which in turn may affect the delivery of more energy to the body. It is often noticed that gluten-free products are more caloric than their gluten-like counterparts.

The noticeable weight loss in some people using a gluten-free diet may result from the reduction of carbohydrates, especially cereal products with a high glycemic index such as white bread, fine-grained groats, semolina, couscous or white pasta. Weight loss may also occur as a result of eating fewer calories than the body’s needs, it is not dependent on the amount of gluten in the diet. Both white bread and brown rice provide kilocalories. Eating too much of one or the other product may increase weight.

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Healthcare

Are carbohydrates responsible for obesity?

Recently, you can hear that carbohydrates are responsible for obesity. There is something about it. After all, people eat refined sugar. Eat biscuits, cookies and drink sweetened drinks. Everyone likes sugar after all. He also likes cancer, cardiovascular disease and diabetes. Only if it is definitely limiting carbohydrates is so good for our body? Each medal has two sides. 

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1. Simple and complex carbohydrates 

They are organic chemical compounds composed of carbon and hydrogen atoms and oxygen. We can divide them into simple and complex carbohydrates.

Depending on what type of carbohydrates we are dealing with, we are able to determine the effect of a given carbohydrate on the level of our glycaemia after a meal. It is worth choosing complex carbohydrates, because they do not cause rapid increases in the level of insulin in the blood. 

The selection of carbohydrates with a low glycemic index is also becoming more and more popular. The lower the IG, the smaller the insulin release. Carbohydrates are also the basic source of energy for our body. We can find them in virtually any food product. Where to find good carbohydrates? First of all, in wholegrain products, type 1800 and 2000 flour, groats, brown rice, basmati, parabolic, wild rice, potatoes and sweet potatoes. 

2. Carbohydrates in the diet 

Carbohydrates play an important role in the life of every organism. They are the basic source of energy. They are also a fuel for our brain. However, it should be borne in mind that consumed in excess may lead to obesity and other metabolic disorders. They also have a warehouse, transport and building function. 

Carbohydrates regulate the level of many hormones in our body. Among other things, thyroid hormone T4 – thyroxine. With low levels of carbohydrates in the blood, the concentration of fatty acids increases, by which T4 is absorbed much less by the liver. In addition, with the low supply of carbohydrates in the diet, the intensity of T4 conversion decreases in T3 (triiodothyronine), which is an active thyroid hormone. And T3 means accelerated metabolism for us. The concentration of SHBG, sex hormone binding globulin also increases. This in turn makes the testosterone bound is not biologically active and can not be used for body purposes. 

Another function of carbohydrates is to stimulate production in the IGF-1 liver, which gives a signal from growth hormone to the cells of our body. This means that in the long run, a shortage of carbohydrates will stop us from burning body fat. Carbohydrates also increase the production of leptin, which is a hormone of satiety, but also drives our metabolism. 

3. Limiting carbohydrates 

The benefits of carbohydrate restriction mainly concern the figure. It is based on the assumption of a low carb diet, which I tested on myself. Due to the fact that the body is deficient in carbohydrates must supplement from body fat, it is burning quickly. At a silhouetted angle, this means a quick reduction. However, when it comes to the health approach, it is definitely better to maintain carbohydrates at the appropriate level. 

What does the right level mean? It is different for every human being. Since the reduced supply of carbohydrates causes hormonal changes, it is not advisable to cut them in the long run. In my opinion, diets based on low carb are very effective, but their effect is difficult to maintain due to the lack of human skills to return to a balanced diet. Therefore, for amateurs, a better solution is the adequate supply of carbohydrates. 

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You can read also: Gainers in reduction diet

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Healthcare

Myths about carbonated drinks

In the current approach, carbonated drinks are not associated with anything healthy. It is often advisable to give up eating them to people working on figure and condition and wanting to improve their health. In fact, however, as you will see from the moment, a significant part of the theory regarding carbonated fluids has no sensible justification! 

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The myth of carbonated drinks causes fat gain 

The very presence of carbon dioxide in a drink does not make it more fattening. However, it can work with sugars contained in it. Thus, both carbonated and degassed cola, sweetened with glucose and fructose, will promote the accumulation of reserve fat to the same extent. Similarly, both still and carbonated mineral water will have no such activity. 

The myth of carbonated drinks increases the risk of cardiovascular disease 

The fact the presence of carbon dioxide in the drink in no way increases the risk of cardiovascular disease. Although there are various theories that the CO2 contained in the consumed fluids strains the heart, causes its hypoxia and a number of other tragic consequences, it must be emphasized that these are simple inventions of people with an exuberant imagination. Cardiovascular disease can be promoted at most by sugar contained in carbonated and non-carbonated beverages. 

The myth of fizzy drinks weakens bones 

It must be admitted that there are studies confirming that the consumption of some types of carbonated beverages negatively affects bone health, and caution should be exercised in the consumption of young people, especially girls. However, it is not carbon dioxide that is responsible for the adverse effect on the calcium economy of these drinks, and the presence of phosphoric acid, an integral component of cola drinks

The myth of fizzy drinks do not irrigate the body 

In fact, the presence of carbon dioxide does not impede the process of hydration, can only affect the feeling of thirst and thus make us drink less. Undoubtedly, carbonated mineral water, carbonated isotonic or even carbonated cola hydrate the body. This does not mean, of course, that they are equally effective in this respect. However, it is certain that you can supplement fluid losses with their consumption. 

The myth of still water is healthier than carbonated water 

There is no reason to believe that the lack of bubbles makes a given liquid healthier than in the presence of CO2. Both carbonated and non-carbonated water may be a desirable part of the diet. What’s more, carbon dioxide has a preservative effect and makes the water saturated with it last longer to maintain freshness and microbiological purity. 

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You can read also: Calories trouble

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Healthcare

9 principles that you need to know if you want to lose weight!

The author of the (diet) 100 method is the popular American coach Jorge Cruise, who developed this way of nutrition based on his experience in working with clients. Its premise was to create a slimming diet that will be effective, give a quick effect, but at the same time will not require a lot of commitment. 

Learn the most important principles of the method (diet) 100! 

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Principle 1 

You can eat only 100 kcal of carbs during the day! 

Method 100 is actually a low-carb slimming diet. You limit simple sugars and complex carbohydrates. In total, they can deliver a maximum of 100 kcal during the day. 

Principle 2 

You consume a maximum of 25 g of carbohydrates every day. 

At the beginning of applying the method 100 it may be difficult for you to determine what amount of the product contains 100 kcal from carbohydrates. Remember that 1 g of carbohydrates is 4 kcal, so 100 kcal is 25 g of carbohydrates.

Principle 3 

Exclude simple sugars (sweets, fruits)! 

In method 100, all sources of simple sugars are prohibited. You should not eat sweets, sweet fizzy drinks, dried and fresh fruit, jams, sweet spreads for sandwiches. Also watch out for sugar added to ready-made dishes! 

Principle 4 

Limit complex carbohydrates (cereal products). 

Allowed 25 g of carbohydrates is a small amount of food. 25 g of carbohydrates can be found, for example, in 1.5 steps of rye bread or ¾ cup of boiled pasta. For this reason, in diet 100 you also limit complex carbohydrates (cereal, pasta, bread) up to the assumed limit. 

Principle 5 

Watch out for starchy vegetables (potatoes, sweet potatoes, pods). 

The source of starch, or complex carbohydrate are also some vegetables, eg potatoes, sweet potatoes, corn, peas, beans, lentils. Remember them by calculating the carbohydrate intake per day. 

Principle 6 

Put on protein products! 

The base of your diet are long-lasting protein products. They should be the main source of energy (calories) in diet 100. 

Principle 7 

Eat dairy products, fish, meat, eggs. 

Place eggs from organic hens and good quality meat and fish. 

Principle 8 

Supplement the diet with lots of vegetables! 

Add large amounts of vegetables to the protein source as much as you like. Remember to avoid starchy vegetables. Vegetables are a source of dietary fiber, which together with the protein creates an irreplaceable duet of satiating ingredients. 

Principle 9 

You do not need to count calories by applying all of the above 100 method rules! 

Apply the above principles lose weight without effort, you are full and you do not need to count calories. Control only the intake of carbohydrates. 

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You can read also: Slimming additions to the diet

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Healthcare

Fast food vs. slow food

The modern realities have made us learn to live in a constant hurry. We work several hours a day, and most of the daily activities are done on the run and in stress, we put up late, get up early, order food to take away … A shared family dinner or dinner eaten with friends – a holiday falling several times a year. 

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Today, fast food reigns, which in practice means that instead of celebrating meals, the act of eating food is reduced to the unreflective satisfaction of the physiological need of food, satisfying the taste of pizza, cola and hamburger. You think that this problem does not concern you, because you do not eat in pizzerias and fast food bars? It is possible that you are wrong. 

Because every day as a dietitian I work with physically active people, I have some experience related to their dietary preferences. Very often it happens that my clients turn their noses if they see that preparing a meal requires more time than 5 – 10 minutes. For example, for men training in the gym, the peak of sacrifice is usually to cook rice and chicken breast. Washing and cutting vegetables? Making a salad? Why, there is no protein there … The fact that the dish is sterile and unpalatable is not important for many people, what counts is the number of calories and the content of proteins, carbohydrates and fats 

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You can read also: Carbohydrates or fats?

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Healthcare

Good and bad carbohydrates

Although in recent times there is widespread fear of the so-called with coals, it is known that some are less and others a more desirable ingredient in our diet. Although in simple simplification, simple sugars are considered bad, and too good – complex, in practice this division is not always hit. There are at least a few factors modifying the health properties of the carbohydrates consumed, of which the degree of processing of the product and its nutritional density can be considered as basic. If you want to know what is behind these concepts and learn to distinguish between good and bad sugars, I invite you to read this article. 

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Here you can find carbohydrates – CLICK

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Complex sugars are not always good! 

Although it has been accepted, complex products that are mainly included in cereal products are an ally of our health and our figure, in practice the situation does not always look so colorful. For example, a great source is bread made from white flour, as well as white rice and pasta. Meanwhile – as everyone knows – eating these products is not very conducive to maintaining a healthy body weight, and can also adversely affect the functioning of our body. 

This is due to the fact that in the products mentioned above, they are in a form purified from the addition of fiber starch, which is rapidly degraded by our digestive enzymes to glucose, and then equally quickly absorbed into the bloodstream. In practice, therefore, eating a Kaiser or a baguette causes a rapid increase in the level of sugar in the blood, which results in a strong response from the hormone insulin, conducive to the accumulation of stored fat. 

So are the sugars made generally bad? 

No, if they are delivered in the form of low-processed food products with high fiber content! 

In the technological process of food processing, many valuable ingredients are gradually removed. During the purification of the seeds, the fruit and seed coatings are removed, which ultimately results in the removal of the final product of fiber, certain vitamins and minerals. Low processed cereal products obtained from whole grains, due to the presence of the above-mentioned ingredients, slow down the digestion of starch and slow the passage into the bloodstream released by glucose enzymes, so that they do not cause a strong insulin response. In addition, the presence of vitamins B, magnesium and chromium has a positive effect on the energy management of the body. 

Simple sugars are not always bad! 

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You can read also: Rice, rice, baby! A dispute about that awesome carbohydrates source!

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Healthcare

Good and bad carbohydrates

Although in recent times there is widespread fear of the so-called with coals, it is known that some are less and others a more desirable ingredient in our diet. Although in simple simplification, simple sugars are considered bad, and too good – complex, in practice this division is not always hit. There are at least a few factors modifying the health properties of the carbohydrates consumed, of which the degree of processing of the product and its nutritional density can be considered as basic. If you want to know what is behind these concepts and learn to distinguish between good and bad sugars, I invite you to read this article. 

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Here you can find carbohydrates – CLICK 

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Complex sugars are not always good! 

Although it has been accepted, complex products that are mainly included in cereal products are an ally of our health and our figure, in practice the situation does not always look so colorful. For example, a great source is bread made from white flour, as well as white rice and pasta. Meanwhile – as everyone knows – eating these products is not very conducive to maintaining a healthy body weight, and can also adversely affect the functioning of our body. 

This is due to the fact that in the products mentioned above, they are in a form purified from the addition of fiber starch, which is rapidly degraded by our digestive enzymes to glucose, and then equally quickly absorbed into the bloodstream. In practice, therefore, eating a Kaiser or a baguette causes a rapid increase in the level of sugar in the blood, which results in a strong response from the hormone insulin, conducive to the accumulation of stored fat. 

 

 

So are the sugars made generally bad? 

No, if they are delivered in the form of low-processed food products with high fiber content! 

In the technological process of food processing, many valuable ingredients are gradually removed. During the purification of the seeds, the fruit and seed coatings are removed, which ultimately results in the removal of the final product of fiber, certain vitamins and minerals. Low processed cereal products obtained from whole grains, due to the presence of the above-mentioned ingredients, slow down the digestion of starch and slow the passage into the bloodstream released by glucose enzymes, so that they do not cause a strong insulin response. In addition, the presence of vitamins B, magnesium and chromium has a positive effect on the energy management of the body. 

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You can read also: Calories trouble

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Healthcare Men

Banana instead of sports drink?

Bananas have long been a favorite snack for athletes because they contain large amounts of potassium and other nutrients, and at the same time they are easy to take with them for training. Now it turned out that they have even more advantages.

 

Research conducted at the Appalachian State University’s Human Performance Lab in the USA has proven that bananas can successfully replace sports drinks and have an advantage over them include antioxidants that are missing in these beverages. They are also more nutritious due to the content of fiber, potassium and vitamin B6. Their composition also includes carbohydrates that are more beneficial to the body.

During the study, trained cyclists consumed every 15 minutes of effort either a glass of sports drink or a half of a banana. The training lasted 2.5-3 hours and simulated the start in the race over a distance of 75 km. Athletes collected blood samples before and after exercise and analyzed them for more than 100 metabolites – substances related to metabolism.

 

Researchers have summarized the results of their research as follows a whole range of athletes and amateur sports people who are not convinced to use sports drinks that contain carbohydrates and are actually flavored, sweetened water. They do not have to do it because there is a healthier source of energy that can be used before and after the exercise – banana. Eating it to the same extent facilitates physical exercise, like drinking a sports drink.

Nature is the mountain!

You just have to remember that eating a banana is not a way to effectively water your body. So banana + water!

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Healthcare

Fructose is a poison (part 2/2)

Fructose, after getting into the liver, is quickly converted into glycogen. That is why sports drinks contain fructose and only in the case of athletes practicing endurance disciplines, it makes sense to use them – during enormous efforts, eg after running a marathon, glycogen stores in the liver are exhausted, and fructose allows them to quickly renew.

The problem is that this type of drinks is drunk by ordinary people who do not have to rebuild glycogen depletion, because they do not end up with exhaustion. This causes the fructose to undergo further transformation.

The first sports drinks, eg Gatorade) tasted terrible. In 1992, Gatorade became the property of Pepsi Co. The new owner, to increase the popularity and attractiveness of the drink, began to add glucose-fructose syrup to it – to make the drink tastier. This drink intended for athletes went to the hands of ordinary people – adults and children.

However, they do not need to renew their liver glycogen stores. So instead of glycogen stores, the fructose liver “produces \ fat and harmful vLDL. As much as 30% of the fructose we eat is turned into fat.

Fructose also raises triglycerides in the blood.

Research carried out on students who were fed a diet rich in fructose for 6 days showed a twofold increase in triglyceride levels and a fivefold increase in the amount of fat produced in the body.

The result of hepatic fructose metabolism is also the formation of free fatty acids that get into the muscles, causing insulin resistance.

The changes in fructose that occur in the liver contribute to an increased risk of developing non-alcoholic steatohepatitis. Insulin resistance is of the greatest importance in its development. As a result, fat accumulates in the liver cells (steatosis develops). Then, as a result of subsequent biochemical processes (lipid peroxidation with the production of proinflammatory cytokines), hepatitis develops.

This is not the end of bad news, because the presence of fructose in the diet leads to the formation of substances that cause inflammation – as is the case when drinking alcohol. In addition, similar to muscle, the liver itself becomes insensitive to insulin. Therefore, the body must produce more of it, which raises blood pressure, promotes the formation of fatty tissue and makes the process of inhibiting hunger due to the action of leptin – the body is still hungry despite the meal or drink.

What are the effects of using an increased fructose diet? These include hypertension, heart disorder, pancreatitis, dyslipidemia (elevated blood fat, including triglycerides), overweight, liver damage, increased insulin resistance of the fetuses, habit bordering on addiction.

Do you remember the effects of alcohol abuse listed above? Compare.

Ethanol and fructose are metabolized in the same way!

A few words about physical activity

Do you know why you have to move to lose weight? Do you think it’s about burning calories? There are more important reasons. The movement increases the sensitivity of muscles to insulin, reduces the effects of stress, reduces cortisol (a hormone favoring weight gain), prevents the conversion of fructose into fat and increases the sensitivity of the liver to insulin. Thus, the movement blocks the mechanism that makes us fat.

 

Is fructose eaten with fruit harmful?

No. In nature, fructose is accompanied by a large amount of fiber, and the fructose content in relation to it is small. Eating fruit and vegetables we eat relatively little fructose, but a lot of fiber, which is one of the basic macronutrients and an indispensable element of a healthy diet.

Fiber reduces the absorption of carbohydrates from the gastrointestinal tract by lowering the amount of insulin appearing in the blood, it accelerates the appearance of a feeling of fullness, reduces the absorption of some free fatty acids, which again lowers the level of insulin.

 

Why are babies, children and adults a week?

In the composition of many types of milk (we are not talking about breast milk!) For babies is glucose-fructose syrup or corn syrup and / or sugar. In a portion of such milk can be as much sugar as in the same portion of cola …

The more a small child eats sweets, the more desire for sweets will be at a later age. The more sweets a pregnant woman eats, the more sweetness her child will have.

There is no difference between drinking a small can of beer and cans of cola. Both drinks contain poison in the form of ethanol or sugar and after drinking both of 150 kcal that they contain, about 90 goes to the liver (90 kcal for cola, 92 kcal for beer), and are metabolized in an identical, harmful to the body way . Will you allow your child to drink a can of beer? Of course not, because it contains poison. A can of cola (or other sweetened beverages) contains the same toxic substance – sugar.

 

Calorie is not equal to calories

As you can see from the above information, MA is the meaning of what calories you eat. Therefore, you can not only use a specific calorie diet to maintain a constant weight or lose weight. It is important what these calories come from. With 120 kcal of glucose only 1/2 kcal will be converted into fat. With every 120 kcal of fructose that we eat, up to 40 kcal (80 times more) will be converted into fat-damaging fat. That is why we emphasize once again the importance of not only how many calories we eat, but also what they come from.

 

In order to finally disgust you about the willingness of processed products containing fructose, we will add that the more people who want to lose weight eat it, the harder it will be and will, even after discontinuing fructose, achieve the goal.

 

Remember, you are not what you eat, but what your body will do with the food you eat. Fructose is a natural sugar, but in a non-fiber form, it is a poison. Sugar too. Poison that does not cause symptoms of poisoning after eating one of the bars, cakes or drinking one drink containing it. However, the effects of the liver’s metabolism of fructose are cumulative. Fructose (sugar) is a poison whose effects can be seen only after taking it with tens and hundreds of products. There is overweight, obesity, metabolic syndrome, liver and pancreatic disease, type II diabetes, heart disease. These effects appear after years of eating sweet food. This is what the Americans and us Poles do.

 

How to fight overweight and obesity according to Dr. Lustig?

Stop drinking sugared drinks. Replace them with water or milk.

Eat carbohydrates with fiber.

Wait 20 minutes before making the decision.

Save the same amount of time on the move as you sit in front of the TV