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Natural fat burners

Fat burners are products and supplements that favor the removal of excessive fat. In addition to thermogenesis processes, they are also responsible for the intensification of digestive processes and the improvement of metabolism. The following article presents a rich list of natural substances that will help you in weight loss. 

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1. Acerola 

Acerola is a plant from the maple family, which is often referred to as Barbados cherries. Its proreductive action is conditioned by a very high content of vitamin C, which is a powerful antioxidant. Participates in the construction of L-carnitine and supports the absorption of iron by the body. In addition, it is extremely important in the production of collagen, facilitates wound healing and fractures, and also seals the blood vessels. 

Acerola is also a valuable source of other nutrients. I am talking about numerous vitamins (A, B1, B2, PP), as well as numerous elements such as phosphorus, magnesium, manganese and calcium. 

2. Aloe 

Aloe vera is a succulent living mainly in Africa. The popularity of this plant is constantly growing, which means that more and more often it starts to be present in other regions of the world. Thanks to the acceleration of intestinal peristalsis and reducing the sugar level, it is used as one of the means to fight excessive body mass. Aloe vera is also responsible for alleviating irritation and normalizing the condition of the affected gastrointestinal tract. 

In addition to its proreductive properties, it is known for its regenerative and nutritional activity for damaged skin. What’s more, it is characterized by antiseptic, analgesic and anti-inflammatory effects. It is also worth adding that it is a treasury of numerous nutrients, the amount of which is estimated at 140. 

3. Avocado 

Smaczliwka is found in tropical and subtropical areas of America. Due to the high content (23.5 g) of monounsaturated fatty acids, it is often a substitute for ordinary lipids. It is this property that allows avocado to qualify as an agent for excessive body weight. 

It is very often used by people with circulatory problems (eg atherosclerosis or hypertension) and is an excellent alternative as a source of healthy fat. What’s more, decoction of the skin of this plant is helpful in gastrointestinal upsets, as well as a preparation of anthelpants. 

4. Bamboo 

Bamboo is a plant originating from Asia. It is a symbol of longevity in China and purity in Japan. In addition to culinary and industrial applications, it is very often used in medicine. 

Bamboo has many valuable and natural antioxidants responsible for inhibiting the absorption of glucose from the gastrointestinal tract. Bamboo tea preferably regulates digestive processes and stimulates metabolism. 

This plant is also a very valuable source of many minerals such as iodine, silicon, potassium, sodium, calcium or iron. What’s more, it has a relatively high concentration of vitamin D – therefore it is considered to be a product that affects the structure of tendons, bones and even blood vessels. 

5. White beans 

Bean is a very popular plant, which is an addition to numerous dishes. In addition to its unique taste, its consumption carries a number of pro-health benefits. Not only is it rich in phosphorus, potassium and calcium, but it also has numerous properties that will surely interest people on a diet. 

It is widely known about the carminative coffe bean, which is conditioned by a large amount of fiber. This component also allows you to remove excessive amounts of cholesterol from the body. The extract of this plant (fasolamine) plays a significant role in reducing the absorption of carbohydrates in the human body. There are also reports that in states of overeating, it relieves the unexpected increase in body fat and the parameters of triglycerides and insulin in the blood. 

6. Cinnamon 

It is a natural and aromatic spice obtained from the bark of cinnamon. Thanks to its antibacterial and antiviral properties, it is used in medicine. Cinnamon also improves the blood supply to the brain and other internal organs, and therefore finds use as a preparation that improves the condition of our body. However, this is not the end of his pro-health benefits. 

Cinnamon is also a substance used in stomach problems. 

It is successfully used to lower LDL cholesterol and triglycerides, as well as to normalize blood sugar. In addition, it increases appetite and stimulates metabolism, which improves digestive processes and helps to get rid of unwanted kilograms. 

7. Lemon 

Lemon, like acerola, has a very high dose of ascorbic acid, colloquially known as vitamin C. This strong antioxidant is widely regarded as one of the basic substances for reducing excessive body weight. Citric acid contained in it is also an antioxidant that will support vitamin C in the body’s purification process of harmful and toxic compounds. 

8. Black cumin 

Nigella sativa, also known as black cumin, is a plant from the territories of Iraq and Turkey. It is a wealth of numerous vitamins A, B1, B3, B6, E and F. Thanks to this, it is used in medicine and supplementation. 

Studies show that the use of black cumin by men with obesity caused a significant decrease in their weight. This plant is also recommended for people with circulatory problems because of lowering blood pressure and reducing the risk of blood clots. Black cumin also has immunoprotective effects. In addition, it is recommended for people suffering from anemia due to the fact that it increases the level of erythrocytes and hemoglobin. 

9. Savory 

Savory is a herb with a distinct and spicy taste, which has been used for many years as a sex drive regulating agent. Its winter variety reduces libido, and the summer one is considered an aphrodisiac. 

Savory has a relatively long medical tradition. The tannin contained in it is a means used to alleviate the discomfort of the gastrointestinal tract. Normalizes symptoms such as diarrhea or bloating, and also promotes the regulation of the entire digestive process. In addition, it is used as an antiseptic and disinfectant. The savory essential oil is also used in bladder diseases. 

10. Garlic 

The use of garlic in medicine dates back to ancient times, when our ancestors used it to treat intestinal disorders, parasites and flatulence. What’s more, raw garlic reduces the level of total cholesterol. Research shows that garlic increases the level of adrenaline, which determines the loss of body fat. The daily dose of this vegetable at a height of 10 g is an element of antitumor prophylaxis (colon, prostate and stomach). 

Garlic also has other pro-health properties. It delays the aging process, has a positive effect on the mental and sexual health, increases the body’s resistance to infections, and also improves the functioning of cognitive processes. 

11. Grapefruit 

This popular fruit has a large amount of the already mentioned vitamin C and fruit acids. It is very often recommended for people during weight loss due to the antioxidant properties, lowering blood cholesterol levels, as well as reducing the level of glucose in the blood and increasing the concentration of insulin produced. This product also stimulates metabolism and shows a delicate laxative effect. 

In addition, grapefruit have antifungal, antidepressant and toning effect. Consuming these fruits is recommended to prevent bladder, cervical or pancreatic tumors. 

12. Red tea 

Red tea, also called a dragon, is a rich source of numerous polyphenols. These compounds are responsible for regulating bile production and facilitating digestive processes – they accelerate the conversion of fat into natural energy for the body. Another very important reason for its use during weight loss is lowering total cholesterol. 

Red tea also has a significant amount of compounds important for our body such as fluorine, tannins, caffeine, manganese or calcium. These compounds stimulate memory processes, normalize blood pressure and show diuretic properties. 

13. Green tea 

Green tea is one of the most popular natural reduction supplements. The reason for this title is the one appearing composed of catechin – polyphenol, which is 25 times more potent than vitamin E and more than 100 times stronger than vitamin C. 

Studies show that regular consumption of green tea extract leads to an increase in the standard level of fat burning by almost 17%. This drink additionally enhances glucose tolerance in young people and also improves insulin sensitivity. Green tea is also recommended in the case of excessive cholesterol and digestive disorders. 

Green tea is also recommended in other ailments. Among the whole range of applications, it is worth distinguishing its therapeutic effects in the diseases of the nervous system, malaise, caries, cancer and diarrhea. 

14. Ginger 

Ginger is a spice that has been used in traditional Chinese and Indian medicine for centuries. Applying a dose of up to 3 g in a good way eliminates the feeling of nausea, relieves stomach problems and also results in digestive processes. Portions of ginger in the amount of 2 g added to carbohydrate foods intensify the energy expenditure of the body for the next 6 hours, so it is worth considering its inclusion in the menu during weight loss. 

Ginger is also recommended for headaches and migraines. Very often mention is made of its use to relieve motion sickness, morning nausea in women and to increase testosterone levels. 

15. An apple 

Apples are one of the most popular fruits in Poland. They are also recommended for people whose goal is to get rid of unnecessary kilograms. The justification should be sought not only in the high dose of vitamin C. The apple skin also has a significant amount of pectin – one of the basic ingredients of fiber. 

This substance is responsible for binding numerous heavy metals from our body, which favors its purification. Pectin also affects digestive processes. After contact with water, they swell and fill our stomach, which helps to reduce excessive appetite, prevent snacking, and also facilitates defecation. 

Apples also have a number of other health-promoting properties. They act diuretic, strengthen the heart and nervous system, improve liver function, and have antiseptic and anti-inflammatory effects. 

16. Artichoke 

Artichokes belong to asteraceous plants and come from the Mediterranean. Thanks to their bile-forming and choleretic properties, they are used in the digestion of fatty foods. The chemical compound that contains – cynarin – supports the work of the liver and gall bladder. The product also also has hepatoprotective effects. Artichokes not only reduce total cholesterol, but also normalize triglyceride levels in the blood. 

What’s more, artichokes increase the secretion of gastric juices and filter the body of toxins. They also support the work of the circulatory system and the heart, and therefore can be recommended in the prevention of diseases of the vascular system. 

17. Coffee 

Coffee is a popular name for a drink made from roasted and ground coffee beans. It is widely known about the large amount of caffeine contained in it – a stimulating substance. Caffeine is responsible, inter alia, for the acceleration of metabolism, which leads to increased lipid metabolism and prevents muscle fatigue. Caffeine also has a stimulating effect on intestinal peristalsis. 

Coffee is also a very rich source of antioxidants in the compound with what its consumption is one of the elements detoxifying the body. Moderate drinking of coffee also improves concentration, supports cardiovascular function, reduces the chance of developing cirrhosis and type II diabetes, as well as cancers of the intestine and liver. 

18. Marjoram 

Marjoram is another popular spice that is found on most kitchen shelves. Due to its bitter taste, it improves digestion due to increased secretion of digestive juices. It also prevents bloating and has diastolic effects. 

Marjoram can be successfully recommended for obese people as a substitute for salt. Research shows that it supports blood circulation and excessive tension on the part of the nervous system. Other tests prove its antiseptic character 

Marjoram is also responsible for the loosening of the upper respiratory tract, cleansing the liver, relieving nervous states, removing excess water from the body, and also brightens the matte complexion. 

19. Raspberries 

Raspberries have an important relationship – raspberry ketone – helping to reduce body fat. This substance is not only responsible for increasing body temperature, but additionally releases norepinerferin, which is responsible for activating the lipolysis process. Lipolysis is responsible for the breakdown of complex fat compounds that are converted into natural energy for the body. Raspberry ketone also helps reduce blood pressure and reduce excessive levels of bad cholesterol in the blood. 

20. Mint 

Mint is a spice that reduces the excessive tension of the stomach muscles and other elements of the digestive system. This allows it to be used as a carminative and to prevent pain caused by, for example, improper feeding or overeating. 

Mint has also menthol – this oil is used in the case of stimulation of sex drive, lowering blood pressure, reducing headaches and respiratory problems. In the case of the latter, it is used as an inhalation agent. 

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You can read also: Best fat burners – Clients’ ranking 2019!

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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

Have you tried almost everything and you still can not deal with weight reduction?

Have you tried almost everything and you still can not deal with weight reduction? Are you constantly torturing yourself with restrictive diets that bring short-lived effects with a powerful yo-yo effect? Does your life look like a typical parabola consisting of periods of ascetic diet and panic gluttony? 

Maybe this time it is worth trying to approach this problem a little differently and finally deal with extra kilos once and for all? First of all, you must realize that in the case of reduction, the guarantee of success is not a quick loss of kilos, but a long-term lifestyle change and increasing dietary awareness. Get to know four simple rules that will make your reduction challenge a failure this time. 

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1. Make changes gradually 

One of the most common reasons for your failure is to use too many stimuli at once. You’ve never trained, followed any diet, restricted simple sugars and alcohol consumption? No wonder that if you suddenly start to train 5 times a week and follow a draconian diet, your body will rebel in the most normal way in the world. Apply the small steps technique and make changes gradually but regularly. Your body that is not adapted to physical effort will respond quickly to even small stimuli. There is no need to throw yourself into deep water, where the probability of failure is much greater. 

Scout progressive tactics and implement it step by step, enter challenges every week, for example 

a) limit sweets; 

b) train every other day for one hour; 

c) write a diet with a small negative calorific balance; 

d) add one workout per week; 

e) completely eliminate sweets; 

f) train daily; 

g) cut another 200 kcal from the diet. 

2. Turn up the metabolism 

A long-lasting hunger strike is the easiest way to slow down your metabolism. An organism that you do not provide food for about 6 hours begins to activate defense mechanisms on the principle of starve me, so I have to start saving. The principle of eating less, but more often, seems to be the most appropriate solution. Another way to boost your metabolism can be to eat protein in every meal. From time to time it will be beneficial to make a cheat meal in exchange for a weekly diet (this will increase the level of leptin – satiety hormone, which drastically decreases during a long-term diet, hindering further weight loss). Make sure, however, that one meal that goes away from the diet does not turn into a cheat day, cheat week or cheat month. 

3. Do not set yourself on fast weight loss 

You did not take 20 kilos for one night, so even the best-chosen diet and training plan will not cause you to burn them in one day. The rate of losing weight is an individual process and depends on many factors, including the amount of body fat, sex and how sensitive you are to exercise stimuli and diet. 

For example, a 90-kg man with 20% fat in physiological conditions is able to burn about 1 kilogram of fat per week. In turn, a 50-kg woman with about 14% body fat under physiological conditions is able to lose about 0.5 kilograms of fat per week. It is easy to guess that if the weight drops too fast, then along with the fat we will also lose a lot of muscle tissue. This in turn is associated with a decrease in the basic metabolism (each kilogram of muscles is an additional 75 kcal necessary to nourish the muscle, which you can eat with impunity, with the certainty that it will not postpone as fat tissue). 

4. Say your diet and plan your tactics 

For many people, the diet is associated with fasting and food and a rusks a day washed down with black coffee. Meanwhile, nothing more wrong. Unadapted to nutritional principles, the body will respond well to small restrictions. For starters, simply eliminating simple sugars, limiting alcohol or giving up alcohol will bring satisfactory results. 

Dismissing the diet should be just the next step. A well-planned diet should have a solid tactic. Determine what your behavior will be when the kilograms stop going down and do not be taken by surprise. A good move would be to establish a small negative caloric balance of 200-500 kcal from the basic metabolism in order to increase it along with the duration of the diet. , 

A slim and healthy looking silhouette is a dream of many of us. However, the struggle with kilograms is often difficult and does not bring the expected results. It can not be concealed, however, that our bad habits and frequently unconscious mistakes contribute to this state of affairs.

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You can read also: Alcohol and mass building or reduction – can you drink on a diet ?

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Healthcare

How to lose weight by running?

How to lose weight by running? Is it possible? There are people who prove that you can lose weight only thanks to the diet. They are right, of course, but it is more difficult and does not give such a sketched figure as running training. Below you will find examples that running in a countable way helps you lose unnecessary kilograms. 

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1. IT vs LSD 

Running is a form of training that gives you the greatest freedom of movement. The runner does not limit anything except air resistance and his own motivation. During the run, we can reach the maximum oxygen limit, maximum step length and maximally engage the entire muscle apparatus. The trick in running is choosing the right pace and training method. Some people love long episodes (LSD – long slow distance), lasting from 20 to even 60 minutes, others short, lasting from several to several dozen seconds. Both groups have a chance of success, both can lose weight. And if the interval training (IT – interval training) gives the best results, the long continuous run can also be effective. Below is an example of training of two presented groups of runners. 

2. Sprinting interval training 

8 × 50 meters (1.5 minutes break – intensity of 90% of maximum speed), 8 minutes break, then 10 × 80 meters (break 

2.5 minutes, intensity 75% of maximum speed). 

Duration of training 45 minutes 

The length of all sections of 1200 meters 

Estimated number of calories burned 300 kcal + 700 kcal after training bonus Total 1000 kcal 

3. Long-term oxygen training 

Free jog (10 minutes) with a 10-minute break for dynamic stretching and exercises in motion (crowds, slopes, ski passes, etc.). Then a free continuous run at a rate that allows 50 minutes of conversation. 

Duration of training 1 h 10 ‘ 

The estimated length is 10,000 meters 

Estimated number of calories 600 + 400 

A total of 1000 kcal

4. Two different methods, similar, effects 

The above example shows how you can burn about 1000 kcal in two different ways. Note that the most calories during an effort burned continuous running with low or medium intensity. We will burn less during running sprints, but due to the phenomenon of DOMS and EPOC (oxygen debt) we will burn more during rest. 

In summary, both running methods have their documented effectiveness. Which method we choose depends on us. An additional additional argument for running sprints may be the anabolic nature of this form of exercise. In short, it will allow us to discover more muscles. 

The supportive argument for running long may be the fact that they really feel their weight loss (but at the expense of muscle loss). 

It should also be remembered that if we want to actually lose weight, we have to take care about the number of calories consumed during the day. It must be lower than the effort spent and other energy activities. If so effort together with PPM (basic metabolism) gives us 2500 kcal, then let’s eat so that on the plate there were always a few hundred calories. In the example of the mentioned types of training, however, it should be stated that running can bring noticeable effects. It is not, as some people think, illusory. 

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You can read also: Diet and exercise as one of the main ways to lose body fat

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Speeding up your metabolism

Unfortunately, the smaller the muscle mass, the slower the metabolism, because the body does not have to lose energy to maintain excess muscular tissue. Thus, regeneration is very important and is a key step on the road to an athletic and muscular body. 

If you already know that miracle diets do not work, and instead of speeding up, your metabolism drastically slowed down and kilos come back with redoubled strength – it’s time to include foods that help you burn fat and speed up your metabolism. 

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1. Fat burners – coffee 

Caffeine contained in coffee has a stimulating effect and dilates blood vessels. As a result, the blood better reaches the tissues and the metabolism of the cells accelerates, burning more energy, and consequently – body fat. Caffeine also acts as an appetite suppressant, thanks to which small black connoisseurs eat less. Caffeine is used before physical activity as a slimming and stimulant – studies show that people who consume caffeine before exercise burn more fat and have greater motivation for activity. Remember, do not spoil the effect by sweetening the coffee. 

2. Tea 

Tea, especially green and red, supports weight loss. Antioxidants contained in tea leaves (epigallocatechin gallate) turn up metabolism and increase thermogenesis, so we burn more calories, and teine ​​and other caffeine derivatives suppress appetite. Unlike coffee, it does not raise so much pressure, so you can drink a few cups a day, preferably before each meal. It will also have a positive effect on cholesterol and will reduce the risk of cardiovascular disease. 

3. Pineapple 

The bromeline protein enzyme contained in pineapples is often found among athletes’ supplements. It facilitates protein digestion, increasing its bioavailability. Protein is a very specific nutrient because the body uses more energy to break down the complicated structure of proteins than to digest fats or carbohydrates. That’s why it’s worth eating pineapple as an addition to a protein-rich meal. Chicken with pineapple in oriental sauce sounds delicious! Bromelin also stimulates metabolism by improving circulation and detoxification of the body. It also has anti-inflammatory effects. One fruit and so many positive properties! 

4. Chilies 

The active substance of hot peppers is capsaicin, which is often added to slimming preparations. Anyone who has overdone at least once with the sharpness of the dishes, they know that they have a strong warming effect. The increase in thermogenesis promotes fat burning. Go ahead and make a hint of chili to every dish. For the morning circulation of metabolism, drink water with lemon and a pinch of chilli and curcuma. 

5. Salmon 

Although it is a fatty fish, it contains fewer calories than meat, and additionally provides valuable omega-3 fatty acids. Eating unsaturated fatty acids reduces inflammation, lowers cholesterol and helps regulate the hormonal balance. Frequently hormonal fluctuations, often caused by low-fat, low-carbohydrate or low-calorie diet, hinder effective reduction of adipose tissue. 

6. Skinny curd 

It is a source of protein with the lowest fat content. 100 g is only approx. 85 kcal and as much as 17 g of protein. It is filling, and the calories delivered will mostly use the body immediately for digestion. While typical high-protein diets will eventually slow down metabolism, eating high-protein snacks from time to time may help slimming. 

7. Brazil nuts 

They are the best source of selenium – an element whose deficiency often occurs in the diet. To cover the daily demand for selenium, one nut per day is enough! What has selenium to burn body fat? Selenium, right after iodine, is the best ally of the thyroid – it improves its functioning and production of hormones, and efficient thyroid is a fast metabolism! 

8. Cinnamon 

Cinnamon supports carbohydrate metabolism, thanks to which it stabilizes the insulin level. It inhibits hunger pangs and reduces the amount of fat deposited, especially around the waist. It brings out the natural sweetness of dishes, so it’s easier to limit the consumption of sweets and snacking between meals. 

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You can read also: Diet and exercise as one of the main ways to lose body fat

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25-products which accelerate slimming

Are you overweight or already ill with obesity? Are you on a slimming diet? In the garden, orchard, market and shelves in the store you will find many products that speed up metabolism and fat burning. Meet 25 products that promote weight reduction. 

The treatment of overweight and obesity should always begin with a visit to the doctor. If the doctor, after appropriate tests, excludes diseases that may have contributed to excessive body weight, you need to consult a dietitian. This specialist will set an individual reduction diet for you, or a slimming diet. The best reduction diet is one that is suited to your body and lifestyle. Such a diet contains products that in an appropriate amount will ensure a safe, constant, regular weight loss. However, if you have not yet reached the dietitian, today you can introduce products to your menu that are known to facilitate weight loss. 

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1. Amaranth.

Amaranth seed flakes are one of the richest nutritious products. They contain about 17% protein with a biological value, unique for vegetable protein. They are rich in lysine, methionine and tryptophan, whose cereal proteins are definitely less. The biological value of amaranth protein is about 75%, which exceeds the biological value of milk (73%), barley (62%), wheat (56%) or maize (44%). The fat (approx. 8%) contained in the amaranth flakes is rich in essential fatty acids and tocotrienols, ie derivatives of vitamin E. Amaranth seed flakes are also rich in iron, calcium and magnesium.  

2. Watermelon.

Up to 90 percent the weight of this fruit is water! But watermelon also contains a large amount of lycopene (antioxidant) and vitamins A and C. The watermelon eaten before a meal effectively fills the stomach and thus prevents overeating with other calorie foods.

3. Crunchy bread.

According to scientific research, people who avoid white wheat flour products and enrich the diet with wholemeal products have less tendency to accumulate fatty tissue on the stomach and inside it. It’s so-called visceral fat, very heavy on the heart and circulatory system. Replace white bread, white pasta and processed breakfast cereals for their full-blown counterparts. Wholemeal, crunchy pieces of bread are a good alternative to eg crackers. 

4. Lean meat.

The best for a reducing diet is poultry without skin or lean beef. These meats contain a lot of protein, which speeds up the metabolism. And thanks to the small amount of fat they are less calorific. A portion of high-quality beef weighing 100 g contains only 4 g of unwanted saturated fat. 

5. Cinnamon.

Scientific research shows that cinnamon can help stabilize blood sugar levels and thus control over excessive appetite. Especially in people with type II diabetes. Cinnamon is a great substitute for sugar in coffee or tea. It’s a simple and tasty way to exclude lots of sugar calories from drinks.

6. Beans.

Beans contain a lot of protein and fiber, and little fat. Therefore, the beans have low calories and are perfectly sated. It can be added to soups, salads, or in the form grated to pastes and dips. Pay special attention to white beans, which improve metabolism, diuretic and relaxant. Thanks to it, you will get rid of excess water from the body, so you will look thinner. 

7. Tea.

Red tea blocks the absorption of fat that you take with food, and also speeds up metabolism. However, the infusion of green tea leaves promotes digestion and makes you feel that after a full and hard to digest meal you do not feel that your stomach is full. 

8. Grapefruit.

This fruit has no magical effect on the metabolism, but it allows you to saturate with less calories than other fruits. In the white coating of the grapefruit, just under the skin and in the pellicles in the individual particles there is a lot of fiber. Grapefruit effectively suppresses the appetite, and also helps to remove from the body the fat that accumulates on the hips, buttocks and legs and prevents the penetration of new fat into the cells.

9. Pears and apples.

Use pears with pears and apples, because they contain a lot of sugar. But they also have a lot of water in them, and their skin provides fiber, which fills the stomach and speeds up the intestinal function. For this reason, having a choice of fruit or juice made from it, it is definitely better to choose the fruit. 

10. Blueberries.

They contain a lot of water and fiber, so they last for a long time. The berries are sweet, but allow you to satisfy your taste for a sweet delicacy with much lower calorific expense than, for example, cookies or chocolate. The berries are also extremely rich in antioxidants! 

11. Eggs.

Scientific research has proved that eating a breakfast rich in protein allows you to satisfy your hunger and give up or limit the size and caloric snack before dinner. So let’s include an egg for breakfast. One egg is only 75 kcal and up to 7 g high quality protein. High-protein breakfast speeds up the metabolism more than a meal with lots of carbohydrates. 

12. Greek / Balkan yoghurt contains twice as much protein as other yoghurts.

And when the protein is more and is digested longer, it is better fed. The best on the reduction diet are yogurts with the lowest sugar content. They prevent a sharp increase in blood sugar levels, suppress hunger pains and keep the body in calorie burning mode – derived from fat. 

13. Coffee.

This favorite drink of many people can help in weight loss, because the compact caffeine in it accelerates the metabolic rate. You can, however, destroy this effect by adding a large amount of cream and sugar to the coffee, because their calorific value will significantly exceed the number of calories burnt thanks to caffeine. 

14. Quinoa.

You can find it in stores also under the name quinoa. Quinoa is a seed originating from South America, which the Inca was named the mother of grains. Compared to other cereals, quinoa has the most protein 8 g in the glass. Komosha is also rich in fiber and easy in kitchen processing. Just cook it, just like rice. Quinoa also has more calcium than milk. It is also a good source of iron, zinc, selenium, vitamin E and B vitamins. 

15. Linen breakfast cereal. Linen flakes are a form of linseed. The abundance of nutrients contained in linseed is better absorbed by the body, when grains are transformed into flakes. Linen breakfast cereals contain such valuable substances as fiber regulating the digestive tract, easily digestible protein rich in exogenous amino acids, as well as lignans neutralizing free radicals and soothing the symptoms of menopause. Linen flakes are recommended as an addition to muesli, oat or corn flakes. 

16. Skimmed milk.

It provides protein and calcium, but does not contain fat, which is found in full-fat milk. Milk stays in the stomach longer than water, so it sucks for longer, and at the same time well hydrates the body. Researchers suggest that skim milk – like other lean dairy products – favors reducing body fat located on the stomach. 

17. Nuts.

They are an excellent snack rich in protein, fiber and healthy fatty acids. They also promote weight reduction and lower blood cholesterol levels. In order to effectively help you lose weight, you must meet one condition – eat it in moderation, in small amounts! Do not place the whole packet of nuts in front of you, but put the prepared portion into a bowl and stop at it. 

18. Hot chili pepper.

It contains an odorless substance called capsaicin, which suppresses appetite and slightly accelerates metabolism. Spicy seasoning also makes it usually eaten less, so we absorb fewer calories. 

19. Whole-grain cereal.

It is worth eating not only for breakfast, adding warm water or warm skim milk to them. Whole-grain flakes have a lot of fiber. The warm liquid you add to them makes you eat more slowly, eat a smaller portion faster, and fiber fill your stomach with a feeling of fullness. However, avoid sweeteners and coatings because they have more calories. Decide for yourself how to season them with cinnamon, vanilla or fruit. 

20. Pumpkin seeds.

They are a natural source of fiber, minerals and vitamins, support the proper functioning of the intestines. 

21. Popcorn.

Prepared from corn grains without fat, e.g. a home microwave oven, has many advantages. It contains low calories, a lot of fiber and is … filled with air. So you can eat it whole bowl without risking that you get fat. 

22. Fish.

This is one of the best sources of protein. Research also shows that fish is better than poultry and beef. The meat of most fish contains little fat, while the greasy species contain health-beneficial omega-3 fatty acids. The Atlantic herring, salmon and other marine fish are considered the best for health fish. health. 

23. Lettuce.

The lettuce alone or in the form of all kinds of salads is a great dish before a more calorific dish. This principle is used by, for example, French and Swiss people. Lettuce contains a lot of water and fiber, so it is another product that effectively fills the stomach. There are hundreds of recipes for salads with vegetables, fruits, cheese, etc., but remember to choose the least caloric additives for lettuce. Also pay attention to sauces. Avoid these high-calorie foods, e.g. with mayonnaise. If you’re on a reducing diet, eat salads with a vinaigrette sauce or a small amount of olive oil and balsamic vinegar. 

24. Dried plums.

They are rich in fiber, they help burn fat. In addition, the organism contained in plum pectin reacts very quickly with a feeling of fullness. 

25. Fresh vegetables.

Such as, for example, carrots, celery, kohlrabi. It’s a perfect, crispy, full of water and fiber, low-calorie snack. For example, half a glass of chopped celery only has 8 calories! 

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Healthcare

Obesity and overweight

Overweight, or increased body mass in relation to the accepted norms, can lead to obesity. And overweight, or so-called pre-obliterative state and obesity are not an aesthetic problem, but a complex chronic disease. We explain what factors cause overweight and obesity. 

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Overweight, obesity (obesity – obesity, medical specialization dealing with the treatment of obesity) referred to as the transvaal state is the first stage of obesity disease.

In the overweight phase, the body begins to store in the form of adipose tissue the excess energy we supply it with food.

If this process is not stopped, the adipose tissue will grow in different parts of the body – usually on the stomach (so-called abdominal obesity, an apple type) or in the lower parts of the abdomen, thighs and buttocks (so-called buttock-thigh obesity, pear type). In this way, overweight will develop into an obesity I, II or III degree. To check if your weight is correct, whether you are overweight or already have obesity, use the BMI (Body Mass Index) calculator. 

Excess body fat is, however, only a symptom, not a reason for overweight and obesity.

Talk about a person who is overweight or obese, that he is fat, because he eats a lot and is not moving much is an unfair stereotype. Researchers have already distinguished about 50 reasons why the body begins to accumulate adipose tissue. 

1. environmental

2. psychological 

3. hormonal – overweight and obesity arise due to deficiencies, excess or malfunction of hormones, 

4. genetic. 

Identifying the factor or factors that cause overweight and obesity is a long process. It requires tedious and individual diagnosis. And scientific research still reveals new causes that can lead to this disease. 

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Healthcare

Eat and burn fat! How to compose meals to speed up weight loss?

Losing weight to run smoothly requires not only motivation and strong will, but also adequate supply of nutrients. We can say that the body could reach for fat reserves at all, it must know that appropriate conditions are provided, otherwise it will start to defend itself by securing tons of cortisol – a hormone that makes the reduction of adipose tissue extremely difficult. 

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Here you can find supplements supporting weight loss – CLICK 

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Thus, mindless practices involving the drastic reduction of energy supply or skipping the issue of proper supply of building and constructional scalers quickly bring metabolism to the downturn. 

Unfortunately, many people live in the mistaken belief that to effectively get rid of excess kilograms simply simply eat less. As you can see, food intake can be drastically reduced for a week, up two, and then the stairs appear, the appetite grows to such a size that it is impossible to control and finally we throw on food. So instead of fighting your own physiology, you should meet her and …. eat, but with your head. 

First of all, it’s worth eating breakfast in the morning. This does not mean, however, that you should force yourself to it, or push yourself in the morning a ton of cereals, bread, jams or fruit yogurts. As part of the first meal during the day you need to provide a solid portion of protein – why? Well, the protein has two basic values ​​on the one hand, suppresses the appetite for a long time, on the other it acts thermogenic, that is, it boosts the metabolism by increasing the expenditure of energy. After omel with vegetables and bran, a pleasant feeling of fullness will accompany you at least until noon. What’s more, you will also notice that your brain does not work much worse without a solid portion of sugars, and indeed surprises with long-lasting freshness. 

Around noon, it is worth eating a second meal, preferably in the form of a salad of grilled meat and fresh vegetables, or even mozzarella with tomato and olive oil with the addition of herbs such as basil (caprese). If you do not have time for such dishes, bring a packet of walnuts or almonds with you to school or work , a portion of fruit and a cup of kefir or natural yogurt and voila! Here you have a fast, high-quality and extremely filling second breakfast. A good alternative is a wholemeal bread sandwich. Do not skip this meal and do not substitute snacks such as candy bars or cakes

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Healthcare

Types of obesity

Obesity is always a health risk and should be properly treated.It is worth knowing, however, that there are various types of obesity.Consuming excessive amounts of food is the most important but not the only reason for gaining weight.What’s more, not every human is in the same way.Awareness of the causes of obesity and knowledge about its types facilitates the fight against excessive kilograms, so you should not underestimate this topic.

Primary and secondary obesity

Obesity can be divided into, among others, primary and secondary.Overeating leads to primary obesity, while secondary obesity is a symptom of some diseases.Of course, in the case of primary obesity, genetic determinants are also of some importance.Some do not have genes responsible for normal metabolism, so they gain more weight than people who did not have such a gene mutation.Environmental factors are also important, ie the lack of a habit of healthy eating, the habit of greasy and sweet dishes, and at the same time low activity.Obesity is also promoted by reduced mental resistance because stress is a frequent cause of snacking and stimulates the production of cortisol, which is not an ally of a slim figure.

Secondary obesity may be caused by diseases such as hypothyroidism, Cushing’s syndrome, Turner syndrome, hypopituitarism of the pituitary gland, damage to the hypothalamus, and in the case of womenalso polycystic ovary syndrome (PCOS).For those suffering from such diseases, good information is that by combining the right treatment with a healthy lifestyle, you can usually avoid excessive weight gain.Weight gain can also be caused by the intake of certain medications, such as steroids, which are used to treat asthma and thyroid diseases, among others.Side effects of this type of drugs make many people look for alternative therapies.If it is not possible to treat the disease in a different way, then it is very important to plan the right diet and regular sports.

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Gynoid obsession, androidine and generalized

Obesity can also be divided into gynoidal, androidic and generalized.The difference is in which parts of the body the fatty tissue accumulates the most.The determination of the type of obesity therefore requires a comparison of body weight with the waist and hips.The so-called WHR (Waist to Hip Ratio) is used here.The waist circumference is measured by the hip circumference.The even distribution of adipose tissue is indicative of generalized obesity.If WHR is at least 0.8 in a woman or 1.0 in a man, it is gynoid obesity.If the result is smaller, then we can talk about android obesity.

Gynoid obesity is especially common among women.Such a figure is called pear, because fat tissue is deposited mainly on the hips and buttocks.At the same time, getting rid of fat from these parts of the body is very difficult.The accumulation of adipose tissue around the hips and buttocks may have genetic or hormonal background.

Obesity android is otherwise abdominal obesity.One can then speak of an apple-like figure.This type of obesity concerns mainly men as well as menopausal women.Abdominal obesity is considered more dangerous because fat accumulates the body’s internal organs, such as the heart, lungs or liver, which makes their work much more difficult.Android obesity is often accompanied by diabetes and hypertension.In the case of men, abdominal obesity can lead to breast enlargement.

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Generalized obesity is associated with even distribution of fat, but it does not mean that it does not pose a health risk.Excess body fat burden the entire body, including the osteoarticular system, including the backbone, forced to bear too much weight.Generalized obesity makes it difficult to move and increases the risk of many diseases, while untreated can even lead to disability.

Obesity can also be divided into grades.In this case, the determinant is BMI (Body Mass Index).If the BMI ranges from 25 to 29.99, then we can talk not about obesity, but about overweight.Obesity of the first degree occurs when the BMI is equal to or greater than 30 but does not exceed 34.99.BMI between 35 and 39.99 is second degree obesity.In the case of BMI equal or greater than 40, we deal with third degree obesity, also called extreme obesity.Of course, even the overweight is a threat, so you must change your eating habits and lifestyle as soon as your BMI is 25. Remember that the more excessive kilos, the harder it is to return to the correct weight.Overweight and obesity reduce efficiency, so you may have problems with sports and even moving.It is also difficult to get used to excessive eating and eating heavy foods and diseases that are the result of obesity.It is important, therefore, that during weight loss obese people do not lack the help of specialists, namely doctors, dieticians and trainers.

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Check: BMI – should we really care?

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Health & Beauty Healthcare

Diet of happiness – slimming with pleasure

Is there a diet that reduces weight and releases endorphins? Can you get rid of a lot of overweight, but do not give up your favorite products? Tom Kerridge, a British chef who is obese and has lost 70 kg, shows that it’s possible. The happiness diet  presents 100 original ideas for dishes that release dopamine and allow you to change your eating habits to reduce your body weight. Poradnikzdrowie.pl is the media patron of the book.

I work in the industry of full balangowiczów with strong heads and gained reputation of the one who falls the last in any gala awards, events and meetings.My love for alcohol and food late at night was legendary.But when my birthday was approaching, I began to think that I needed a change.I could not continue to live like this.(…) But how, working in a business where everything boils down to delicious, caloric food and drink without restraint, I could start making changes and find a weight-loss diet that would be right for me, remembers Tom Kerridge, the British boss in his book entitled The happiness diet.100 recipes that will release dopamine and get rid of unnecessary kilograms.

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When Kerridge celebrated his 40th birthday, he weighed around 190 kg, he lost 70kg in three years, thanks to the nutrition method he created for himself after many months of analyzing his own life and already known diets, his new diet based on the selection of ingredients that release the hormone pleasure , or dopamine.This is the key chemical substance that accompanies the nerve signals in the pleasure center of our brain.When we experience pleasure, whether because of food, laughter or sex, dopamine is produced in our brain. There are studies that indicate that its low level leads to reduced motivation, lethargy and apathy, and even depression. In Kerridge’s pantry and refrigerator, there are such dopamine carriers like rural cheese, yogurt, eggs from free range hens, fish, watermelons, strawberries, grapes, almonds, beef, lamb, turkey, broccoli, red beets, greenand tea and … chocolate.

Kerridge has divided his book into sections in which he discusses his diet and presents recipes for soups and broths, hot and cold salads, omelettes and pancakes, minced meat dishes, stews and stews, fried and baked dishes, as well as sweets. The book serves in its book not so much the diet as the choice of your favorite recipes from recent years and encourages readers to try them out.

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Check: Slimming beverages

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On the plus!

Instead of a diet diet, a change in eating habits lasted.Instead of sudden weight loss, gradual weight loss.These are the main advantages of the diet that Tom Kerridge proposes in his book Happy Diet.The author should be praised for encouraging reflection on what we eat and how food affects our body, as well as for promoting fish, green vegetables and herbs as well as natural, unprocessed and ecological products.Kerridge also encourages the abandonment of alcohol and fast food in the process of weight reduction, which is an additional value of the book.Just like interesting, simple recipes for filling dishes prepared with ingredients available also on the Polish market and convenient marking, showing, for example, which meals we can prepare earlier and pack them into a lunch box for work.

Kerridge emphasizes the great role of physical activity, which contributes along with the new style of nutrition to weight reduction.Although not all forms of physical activity proposed by the author are suitable for people with obesity, especially obesity of the third degree, i.e.huge.It’s all about running, which puts loads on the ankles and knees, as well as the cardiovascular system and can be a threat to people with a lot of weight.

What to watch out for!

When introducing Tom Kerridge’s dishes into your menu, however, remember that they contain a lot of protein and fat, but low in carbohydrates.And so-called dietshigh protein, high fat and low carbohydrates in long-term use may be dangerous to health.They should be avoided first of all by people with cardiovascular disease, eg atherosclerosis, ischemic heart disease, hypertension.Too much saturated animal fats contribute to the formation of atherosclerotic plaques that clog blood vessels.Heavy-grained, high-fat dishes make for extra work such organs as liver, pancreas, intestines, so they should not be abused by, for example, irritable bowel syndrome and other digestive system diseases, as well as all liver diseases, especially non-alcoholic steatohepatitis disease.However, eating too much protein not only acidifies the body, but overloads the kidneys and liver.The use of such a nutrition model in the long term may lead to a deficiency of vitamins and microelements.

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