The omega diet

The omega diet is not a conventional diet. Its goal is not to lose weight or fat, but to change your eating habits and improve your health. It was developed by a British nutritionist Judith Wills and quickly became a bestseller. The diet seems simple and effective. It is based on the consumption of larger amounts of omega acids, which have a very positive effect on our health.

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Fatty acids – unsaturated for health
Our body does not produce unsaturated fatty acids, but it is necessary for its proper functioning. 90% of the neurons consist of omega-3 fatty acids. They have a beneficial effect on the nervous system, improve memory and concentration. However, they must be regularly supplied from outside. Their deficiency causes dangerous effects on health.

These include, among others, inflammatory reactions in the body, inhibition of growth of infants and children, development of skin lesions, drying of the skin, delayed wound healing, increased sensitivity to infection, excessive capillary fragility, abnormal cholesterol metabolism and dysfunction of many tissues and organs. From the positive aspects of eating unsaturated fatty acids, it is important to strengthen the heart, improve the complexion, eliminate hair loss and affect the functioning of the joints.

Unfortunately, these fatty acids are much less consumed in Poland than recommended by nutritional standards. The research of scientists shows that

In the daily diet of many Europeans, there is too much omega-6, while we provide too few omega-3 fatty acids. Excess omega-6 causes the body to be more susceptible to inflammation and cancer development because its immunity is reduced. Omega-3 acids thin the blood, which prevents the formation of clots that cause heart attacks and strokes. They also help to lower cholesterol and thus prevent atherosclerosis.

The omega diet – 12 food groups

All food products, exclusively healthy and conducive to a slim figure, were divided into an omega diet into 12 groups, also called units. Every day you need to eat a certain amount of food from each group. It should fit in 5 meals 3 bigger and 2 smaller ones.

Group 1 is protein products, which include fatty fish, such as mackerel and salmon, lean beef or pork, lean poultry, and game.

Group 2. are oils that we should eat 2 flat spoons daily. The best oils are linseed oil, olive oil, and rapeseed oil.

Group 3. are nuts. They are the source of not only good unsaturated fatty acids but also vegetable protein and vitamins.

Group 4. are seeds that are also a great source of protein and fats. It is best to use pumpkin seeds, sunflower seeds, and linseed. I recommend you still sesame. The seeds blend in perfectly with oatmeal and suitable for salads.

Group 5 is fruit rich in vitamin C. These include citrus, strawberries, currants, raspberries, and kiwi.

Group 6 are other fruits. Here are the fruits not mentioned above and their dried versions.

Group 7 is green vegetables. They are rich in iron and vitamins. We should eat them at least 150 grams a day.

Group 8 is red and yellow vegetables. The carrot, tomatoes, peppers, corn, turnip, and radishes have their place in this section.

Group 9 is leguminous vegetables, in which we can choose from several types of beans, peas, lentils, chickpeas, and soy. They are an ideal source of protein, fiber, and vitamins.

Group 10 is carbohydrate products such as bread, pasta, and rice, but also groats. We can choose a large arsenal, so we can experiment in the kitchen a lot.

Group 11 is the source of calcium, which in this case are primarily dairy products. Their daily portion should be eaten in two meals because then the calcium will be better absorbed.

The last 12th group is the most important component – water. Without adequate water, the body can not function properly.

The omega diet effects

The basic feature of the omega diet is diversity, so we can freely compose your meals – of course, based on a group of 12 products. It gives a very wide field for all cooking enthusiasts. You can create real culinary works of art. The omega diet reduces the risk of cancer cells being activated. It should also be used by people who are suffering from diabetes, hypertension, and osteoporosis. It is worth noting that losing weight on such a diet is only a side effect and you have to wait longer for this result than with traditional diets. However, this way of feeding is healthier – and additionally, it eliminates many health problems that may occur when omega-3 fatty acids are deficient.

The omega diet is not a conventional diet. Its goal is not to lose weight or fat, but to change your eating habits and improve your health. It was developed by a British nutritionist Judith Wills and quickly became a bestseller. The diet seems simple and effective. It is based on the consumption of larger amounts of omega acids, which have a very positive effect on our health.

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Goose meat is caloric, but healthy. How to give goose? RECIPES

Who knows what goose tastes like?
Well, we only know that it’s fat, so unhealthy meat, yet Polish oat goose is aristocracy among poultry. It’s appreciated by foreign gourmets. It’s worth it to appear on our tables from time to time.
Until the Polish tradition is a baked goose with apples.

How else can one serve a goose?

Goose is rarely served on Polish tables, which is a pity, because we used to eat it from St. Martin, through Christmas (necessarily for the New Year), until the end of the winter carnival. Roast goose with apples was not a rarity.


healthy calories

Goose is the most calories – 100 g to 339 kcal (for comparison  the turkey has only 129 kcal in 100 g, chicken – 158 kcal).

The goose in comparison with other meat species has a more favorable composition of fats. It contains a lot of mono- and polyunsaturated acids, including much more heart-friendly omega-3 and omega-6 acids compared to turkey meat or chicken. With a 6 kg weighing car, you can get 1 liter of lard.It’s fat in pure form. Goose lard has a low melting point, which makes it easily digestible, and at the same time makes it unfit to fry.

How much is fat and cholesterol in poultry (in 100g)?

cholesterol fat omega-3 omega-6 polyunsaturated fatty acids

goose 80 mg 31.8 g 6.54 g 1.12 g 5.42 g

turkey 74 mg 6.8 g 2.14 g 0.59 g 1.55 g

chicken 75 mg 9.3 g 1.95 g 0.08 g 1.87 g


You can read also: How to lower cholesterol?



Goose meat is a wealth of wholesome protein and unsaturated fatty acids, including so important for our health omega-3 and omega-6.These acids affect, among othersto lower the level of bad cholesterol (LDL) in the blood, and the increase in good (HDL), also support the brain.Therefore, goose meat is recommended for people suffering from cardiovascular diseases.It is also worth appreciating that goose meat provides many valuable vitamins – A, E, B vitamins, especially niacin – and minerals

potassium, phosphorus, magnesium, iron, zinc, which affects the body’s efficiency.Some studies also indicate a positive effect of goose on mood and mood disorders, and goose fat is considered an aphrodisiac.It is also worth noting that the ecological way of breeding ensures lack of artificial colors and chemicals in meat.

Polish goose meat

oat goose or white potato pie

Although Poland is the largest producer of goose meat in Europe, there are only 17 g of geese per year per Pole. Almost all production goes to the German market! That’s why one should not be surprised that geese available in Polish stores (usually frozen carrots) all the inscriptions on foil packaging in German.

There are many species of domestic geese, among them the white-headed goose – the only indigenous Polish variety comes from Koluda Wielka near Inowrocław in Kujawy.It is called oatmeal – it is fed almost exclusively with green fodder, and for the last three weeks it only gets oats.

How to bake a goose?

The tastiest is meat from young pieces, weighing 3-4 kg, older geese are more oily, often baked goose stuffed with apples or pears, fruits fit the aroma of meat, like marjoram, ground cumin, rosemary, juniper and ginger. The goose is also stuffed with buckwheat groats or dried plums.

Before baking, it is soaked in 2-3 hours in cold water.After seasoning with spices, it’s also good to put it down in the fridge for 2-3 hours.It is best to bake it in a roasting pan with a grid – then the fat will drip down.During baking, the carcass must be sprinkled with melting fat, broth or wine.The baked goose should be drizzled with cold water and kept in the stove for a few minutes – then the skin will be tender.

Foie gras or fatty goose liver

This is a delicacy of French cuisine, for the liver to be greasy, the geese must be fed for a few weeks – through a tube inserted directly into the stomach, about 1 kg of corn is pumped 3 times a day, thus overfeeding the liver, which normally weighs approx. 30 dag, it reaches even 2.5 kg After a long battle in Poland since 2000 this fattening of geese has been banned, but in France still foie gras and the sprat pâté from it is made a national dish.

Healing goose lard

The lard made of geese appreciates folk medicine.For upper respiratory tract infections, it is recommended to drink a mixture consisting of a teaspoon of warm lard and a teaspoon of honey dissolved in 1/2 cup of warm milk.The lard ointment with castor oil has a warming effect, it can be rubbed against the chest with colds and aching joints.


Check also: Lunch meats in a diet – is it necessary to eliminate them?