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Cabbage diet

Cabbage diet is one of the more popular slimming diets in our country. Although it is cheap, it is not time-consuming and does not require great sacrifices, it is not a diet recommended by dieticians and doctors. Why? What exactly is a cabbage diet? What are its assumptions? How fast are the effects? What are its side effects? What are the risks associated with this diet? There are many questions, we will try to answer them in the following article.

What is a cabbage diet?
Cabbage diet is a short, but very promising diet plan. It occurs under many names, the most popular of which is the presidential, Swedish or Canadian diet. The purpose of this diet (like other alternative diets) is to lose a significant number of kilos in a very short time. Therefore, this plan is extremely tempting for people who need quick results, and do not have time to rationally lose weight.

The cabbage diet has become popular several years ago. Apparently former Polish President Aleksander Kwaśniewski was her great supporter and thanks to her got rid of unnecessary kilograms. That’s where the name of the presidential diet came from.

Cabbage diet – a menu and recipe for cabbage soup
The basic ingredient of this diet is cabbage. Vegetable is valued because of its low energy value. The creators of the cabbage diet believe that it can be eaten without restrictions. They suggest eating as much as possible of cabbage soup. They explain their recommendations with the fact that there are only 25 kcal in 100 g of cabbage. White cabbage also contains a few carbohydrates 5.8 g / 100 g, with a large amount of dietary fiber 2.5 g / 100 g.

It is important, however, to remember about the proper preparation of meals. The diet allows you to eat vegetable soup based on cabbage, however, the traditional bigos with the addition of meat and fat is a strictly forbidden product.

At the very beginning it should be clearly stated that the menu of cabbage diet is extremely monotonous. Monocomponent diets are characterized by a small variety of meals due to the limited number of products allowed during their use. The basic meal of this diet is cabbage soup, which can be eaten without any restrictions. You can find the recipe below.

Cabbage soup

Components
– 1 head of Italian or white cabbage – white cabbage (about 2000 g) was used in the recipe,
– 6 heads of chopped onion (500 g),
– red pepper (200 g),

– yellow pepper (200 g),
– 1 bunch of celery (400 g),
– 6 fresh tomatoes (850 g),
– 1 tablespoon of rapeseed oil (10 g),
– chilli spices, pepper, garlic, curry, dill, basil (very important – we do not add table salt).

A method of preparing

Wash the washed and cleaned vegetables into small cubes. Fry all but onions in a hot pan with rapeseed oil. Add the onion when the remaining vegetables are soft. Once all the ingredients have reached the desired softness, we put them into a pot with water and cook for about 1.5 hours. Once in a while, thoroughly mix the contents of the pot, so as not to burn the soup. At the end, add spices as desired. It is very important to remember not to add salt to the soup. To prevent monotony in the diet, the soup can be served in the form of a cream or with the addition of other low-calorie vegetables.

The nutritional value of one portion of soup

– 7.2 g protein,

– fats 2.4 g,

– 28.4 g carbohydrates,

– fiber 10.2 g.

The total energy value of one portion of soup 147 kcal.

Cabbage diet is characterized by high content of dietary fiber, so you can not forget about proper irrigation of the body. It is recommended to drink at least 2 liters of liquid each day. To vary the diet, you can also reach for natural vegetable juices, herbal infusions, green tea and coffee. However, you must forget about the use of sugar, the cabbage diet excludes it. The creators of the cabbage diet indicate that achieving amazing results (minus 3-6 kg per week) is possible only if we completely comply with the weekly menu schedule.

Cabbage diet – a weekly version of the menu
The first day of the cabbage diet opens the breakfast from the previously prepared soup, dinner looks just like that. The meals between them are snacks from raw vegetables and green tea and mineral water.

The second day begins with breakfast, steamed or raw vegetables are recommended. They can be any vegetables except legumes and corn. It is also important not to eat any fruit that day. We eat cabbage soup for dinner, and for dinner, we recommend two baked potatoes without addition of table salt.

The next day of the cabbage diet begins with a bowl of cabbage soup. On the third day, we also gradually introduce fruit, they are the basis for the second breakfast, as well as afternoon tea. The most effective is the consumption of fruits with high fiber content, e.g. grapefruits and oranges. At this stage, bananas are excluded! If the afternoon tea was not filling enough, you can eat a plate of cabbage soup for dinner. If we are full, we can let go of our last meal.

On the fourth day of the cabbage diet, we can afford to make our meals more varied. Breakfast is traditionally a cabbage soup, for the second course and dinner we introduce bananas forbidden earlier. For dinner on this day, it is suggested to drink two liters of skim milk or buttermilk and drink them with four glasses of mineral water.

The fifth day begins with cabbage soup as standard. On this day, lean meat also appears on the menu. It is recommended to prepare about 200 grams of lean beef or chicken fillet once. For dinner, eat 6 medium-sized tomatoes, which are washed down with at least 4 glasses of liquid (mineral water or tea).

The penultimate day of the diet begins with cabbage soup. For lunch, a portion of 200 g of lean meat or fish should be cooked with steam. Dinner is a large bowl of finely chopped green vegetables (lettuce, peppers, leeks, broccoli).

We start the seventh and last day of the diet like the rest. For lunch we cook brown rice and serve it with low-calorie vegetables. We do not eat a substantial meal for dinner, on the seventh day, a few glasses of fruit juice (without added sugar) are served, as well as a few glasses of still mineral water.

Cabbage diet – defects and opinions
Cabbage diet, although very popular, is not a diet recommended by dieticians and specialists. The position she has achieved among other alternative slimming diets is mainly due to her low price and ease of use. Another advantage is the small time needed to achieve your dream goal. The effects of this diet, although positive, may adversely affect the condition of our body, because after stopping the diet we return to the initial state. Before starting a cabbage diet, it is worth considering the risks associated with its use. The rapid loss of kilos resulting from a very large calorie deficit is a non-physiological process. The main disadvantages of the cabbage diet include the very common yo-yo effect.

Other disadvantages of this method of feeding are the aforementioned monotony, not every person is able to get used to the taste and smell of cabbage soup. People using a cabbage diet also often complain about too frequent urination, because cabbage has strong diuretic properties. This vegetable contains a significant amount of bloating substances, intensifies the processes of intestinal gas production. In addition to unpleasant dyspeptic symptoms, the cabbage diet also causes fatigue, irritability, general weakness and can cause headaches. It is also worth noting that it is a shortage diet, so it is not properly balanced – it does not cover our needs for proteins, fats, carbohydrates, vitamins and minerals.

Opinions about this diet are divided. She has many supporters and opponents. The effect of using this diet is often short-lived. The yo-yo effect in this case is a common phenomenon. Perhaps that’s why dietitians do not recommend this diet. Given its popularity, it is surprising that a small number of scientific publications and studies prove the effectiveness of such a model of nutrition. A person who wants to lose weight in a rational way, without the yo-yo effect, should think twice about it. Perhaps the lack of scientific reports on the effectiveness of this diet means that it is not taken seriously in the medical environment. It should be clearly stated that cabbage diets should not be strictly used by children and adolescents, pregnant women and nursing mothers, people with immunocompromised persons, as well as people with significant obesity.

Taking into account all opinions about the cabbage diet, it can be said that this diet is not a good or recommended way to lose unwanted kilograms. When using this diet, weight loss is only a result of water loss, not fat. In addition, the cabbage diet reduces the basic metabolism and does not cover the need for basic nutrients necessary for the proper functioning of the body. Losing weight on this diet is a non-physiological and unnatural process. The problem of obesity and overweight should not be treated on your own. Long-term results and health improvement can be provided by education of healthy eating habits, so you should go for a consultation with a dietitian.

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Sesame

Sesame is a plant that probably does not need to be presented to anyone. Each of us knows how it looks and how it tastes. Most of us sesame is associated with crunchy sweet sesame seeds that can be bought in every kiosk. However, real sesame seed is something more than a sweet, light and fragile candy bar – it’s a health locked in a tiny grain. Spice, which is very inconspicuous, contains in itself the whole gamma of healing and health properties. Why is it worth to introduce sesame into your diet? What is its healing use? Which dishes suits best? You will know the answer to these questions soon.

Sesame – characteristics of the species and curiosities

The Indian Sesame (Sesamum indicum L.) is an annual oil plant. It can also be found under the names kunżut and eastern łogowa. Currently, it is no longer found in the natural environment, and its cultures are huge and completely intended for utility purposes.

The Indian sesame belongs to the family of plant-like plants and reaches a height of even 1.5 m. The leaves are small and their surface is covered with tiny glandular hairs. The flowers are about 3 cm, occur in a variety of colors – from white to red to dark purple, depending on the variety. Sesame fruits ripen in fruit bags. Each of them contains about 80-100 small and extremely aromatic grains. They are flat and dull, and like the flowers they differ in color. They are most often found in cream and black. When the contents of the bag matures, it opens and spills its fruits on the ground.

The source Köhler F., Köhler’s Medizinal-Pflanzen in naturgetreuen Abbildungen mit kurz erläuternder Texte, Gera-Untermhaus 1887.

So far, it has not been determined where the sesame comes from. It is known, however, that the first records of its use date back to over two thousand years BC In ancient Babylon, sesame was considered a spice of gods – it was so special because of its high health and dietary value. It is not known how the sesame spread throughout the globe. It is believed that this was due to the wanderers who traveled the world hundreds of years ago and traded in various goods. However, it was established that the inhabitants of China and India were responsible for breeding the most valuable variety of Indian sesame. In our country, the most popular is white sesame, however, the world top is the sesame black, appreciated because of its nutty sweet taste.

Sesame – nutritional values
Sesame is an oily plant used mainly in the production of edible sesame oil. Therefore, nobody should be surprised by the fact that it is a raw material with an extremely high energy value. In 100 g Indian sesame seeds there are as much as 647 kcal. Although mainly fats 59.9 g / 100 g of product, the seeds also contain considerable amounts of protein – 23.2 g / 100 g. They are therefore a great alternative for people on a vegetarian diet. However, it should be remembered that it is not a full-blown protein. In addition, sesame seeds have a small amount of digestible carbohydrates – 2.1 g / 100 g and higher dietary fiber – 7.9 g / 100 g.

Sesame is a real treasury of nutrients. It contains a lot of unsaturated fatty acids, these are primarily oleic acid and linoleic acid (21.4 g / 100 g). It has a rich group of exogenous amino acids with various therapeutic properties.

Sesame seeds are characterized by a relatively high content of plant phytosterols. We can find about 231-1900 mg of these substances in 100 g of raw material, for comparison, sesame seed oil has on average about 360-473 mg of phytosterols.

When it comes to vitamins, there are not many of them in sesame. However, you can find in it vitamins from group B, eg folic acid, vitamins B2, B3, B6 and B1. The high content of minerals compensates for a small amount of vitamins. Already 100 grams of sesame seeds almost completely cover our daily demand for calcium, magnesium, phosphorus, iron, zinc and copper. Particular attention should be paid to vegans who in their diets have a limited supply of calcium necessary for the proper functioning of the skeletal system.

Of course, we do not suggest daily consumption of 100 g sesame seeds. We just want to point out that it is an interesting and very valuable food product.

Sesame – medicinal use
Sesame has been known for centuries as a plant with special medicinal properties. The first mention of his pro-health activity are documented and come from 1150 BC. These records attribute the energy of sunlight to seeds of sesame seeds. Until today, it is not known which pro-health properties were meant by the authors of the text. Boldly, however, it can be said that they meant the beneficial effects of sesame seeds on the functioning of the human body.

The most important active substances present in the sesame are the aforementioned tocopherols. Sesame oil contains large amounts of gamma-tocopherol. The compounds of this group are found in oilseeds, as well as in maize and soy. They are characterized by a strong antioxidant and anti-inflammatory action.

Sesame of its antioxidant activity is largely due to the presence of sesamol and sesamin. Both of these substances are characterized by resistance to oxidation processes. Research has proven that they have a beneficial effect on the functioning of the nervous system. They reduce the frequency of epilepsy episodes, relieve nervous tension. They can also be used in Alzheimer’s disease, they improve cognitive functions and inhibit neurodegenerative processes.

Sesamol and sesamin also find application in the treatment of certain genetic diseases, such as Huntington’s chorea. They also eliminate the symptoms of oxidative stress in the myocardium, thus reducing the risk of cardiovascular disease.

The dietary fiber contained in sesame seeds is characterized by high binding efficiency. As the food moves, it binds all harmful substances, toxins and anti-nutrients to each other. Thanks to this, it improves the detoxification processes of our body. In addition, it supports digestion and helps eliminate the problem of constipation.

Sesame – use in the kitchen
Sesame can be successfully used in everyday dishes, it is quite universal and has a very pleasant expressive taste. It is used to prepare many tasty desserts. One of the most famous sweets, which is prepared from sesame, is halva. In addition, sesame is great as a component of dry Asian cuisine, a component of meat crumbs and addition to sushi. Tahini paste is also made from sesame, which is an essential component of home-made hummus.

In conclusion, sesame is a product worth our attention. It is characterized by high nutritional value and scientifically proven health-promoting effects. Already its small addition to ordinary dishes makes them acquire an exquisite taste. In addition, it significantly increases the nutritional value of meals and supplements the diet with micro and macro elements. It is worth remembering, however, that sesame seeds are known as products that cause strong food allergies. They are on the list of the 12 most allergenic food products.

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South Beach Diet

The South Beach diet, also known as the South beach nutrition model, was invented and developed by Arthur Agatston, an American cardiologist. He created it in 1995 with the intention of improving the health and condition of his heart patients and those suffering from type 2 diabetes. He did not expect that his nutritional plan would be so effective that the television station in Miami would offer him a performance in one of programs aimed at presenting the principles of the created food model. The coincidence of the events described above resulted in the popularity of the diet among the inhabitants of Florida praising the removal of excess kilograms and well-being. In 2003, this resulted in the publication of the first doctoral book with the significant title The diet of southern beaches, which spread in the number of 23 million copies.

Fashion in this way of feeding went around and mastered the whole world. The result was the publication of further guides, cookbooks and additional guides translated into many languages ​​and intended for many diet lovers from Florida. Although in Poland it had its great 5 minutes a few years ago, still many people are considering the pros and cons of switching to this style of nutrition 2.

General principles and assumptions of the South Beach diet
The South Beach diet is based on fairly simple and easy to remember rules. First of all, it does not take into account the calories of meals, or the right amount of macronutrients, such as proteins, carbohydrates and fats, there is also no look at the delivered dose of vitamins and minerals, which unfortunately can lead to their numerous deficiencies. The only thing that the author pays attention to is the glycemic index, or IG (glycemic index) selected for consumption of products. In this respect, the model is reminiscent of the recommendations made by Montignac, the first person to pay attention to the importance of looking at the quality of carbohydrates supplied with food.

It is also worth mentioning here that, contrary to the assumptions of the above-mentioned author, the south beach diet does not look at the glycemic load at all, although it has been known for years that it is a more reliable indicator of the body’s sugar load than the food index itself . It should also be remembered that eating products with a high content of pure glucose in small amounts gives the same effect as eating a large amount of food based on complex carbohydrates. Unfortunately, in the assumptions of the Florida nutrition model, there is no mention of it, although Agatston recommends eating any portion size 2.

Continuing, in the South Beach diet should be excluded from the menu of highly processed products, containing large amounts of saturated fatty acids, and those whose glycemic index is higher than 60. The author emphasizes that after eating dishes with, for example, white noodles or bread is not enough that there is a high ejection of sugar into the blood, it is also due to the rapid digestion of such substances, hunger appears almost immediately. Therefore, he recommends replacing them for whole grains, as well as vegetables and fruits, but only those whose IG does not exceed a maximum of 50.

You can also include protein in your daily menu, but at the same time, you should limit the supply of this macronutrient from dairy products. The sources of good unsaturated fats, such as vegetable oils, avocados and sea fish, are also important. When it comes to drinks, the doctor recommends only non-carbonated mineral water, juices, but only vegetable, decaffeinated coffee and tea that do not contain theine. Such products can be drunk in any quantity.

An important rule in this way of eating is the ban on avoiding breakfast, because without this meal the body is exposed to sudden attacks of hunger and the desire for sweets increases. Thanks to the menu thus composed, you not only do not have to make a big jump in blood glucose during the day, but you should not feel hunger 5 too often.

The diet of the southern beaches consists of three phases in which individual products are excluded or included in the menu. Each stage is characterized by a different restrictiveness of assumptions. It is assumed that such a nutritional model allows you to drop as much as 6 kg during the first two weeks of its duration. Although Agatston stresses in their assumptions that calories are not important, the way in which the recommendations are arranged in each phase assumes menus with calories that often do not exceed 1200 or 1400 kcal. Even in the case of people who only use allowed products, but actually eat as much as they want, often not only do not lose weight, but even increase it 5.
Blitzkrieg
South Beach diet phases and their course
The priority assumption of the first stage of the southern beaches diet is the leveling of the glycemic level, and thus the normalization of results in the case of people with type 2 diabetes. In this phase, lasting only two weeks, depending on the so-called. Starting weight can be used to lose weight up to 6.5 kg. Of course, the more weighed at the beginning, the more significant and effective these defects are.

The first stage menu should contain about six meals, the size of which should fully satisfy hunger 5. Unfortunately, the list of products that may be included in this phase on the plate of the person starting his adventure with the South Beach nutrition model, is not too extensive.

Meat products are mainly recommended for lean beef, especially tenderloin, roast beef and cross-dressing, fat-free pork in the form of ham, entrecote, leg or calf kidney, and saddle of lamb. Cured meat is mainly poultry, preferably cooked or smoked chicken or turkey breasts, of course not containing almost any composition of lipids. The menu may include all available fish, shellfish and seaweed.

Also recommended is leguminous plants both fresh and frozen and from the can, provided that they do not contain sugars. The most often mentioned are white, black and red beans, including mung type, chickpeas, lentils, soy and all its products with limited fat content, including milk from its seeds. The menu may also contain eggs in an unlimited number.

As for vegetables, the most recommended is eggplant, chard, Chinese cabbage, or bok choy, as well as its blooming variety, or choy sum, in Poland also known as Chinese broccoli, Brussels sprouts, onions, garlic, all varieties of pumpkin, endives, escarole, green beans, fennel, poisonous peas, all kinds of mushrooms, kale, jicama, i.e. Mexican potato, kohlrabi, kopary, cauliflower, white cabbage, as well as Chinese, Italian, headless and leavened, artichokes, edible ketmia, vegetable juice cocktails, alfalfa sprouts, broccoli, beans, lentils, radishes and sunflower seeds, , mustard leaves, turnip and grape, cucumber and green and sour, walnut, hot pepper, tomato and also one year old, also known as turkey pepper, parsley, artificially sweetened pickles, any type of tomato, leek, rhubarb, red chicory , arugula, watercress, radishes, including Japanese variety, any type of lettuce, root celery, celery, artichokes, palm hearts, tomato juice, sugar peas, shallots, chives, asparagus, spinach and broccoli.
ALCAR
Every day, the menu should also specify exactly one portion of nuts or seeds in the amount of 15 pieces of almond, cashew or Italian variety or 3 tablespoons of sesame or sunflower seeds, otherwise linseed or pumpkin seeds. The appropriate dose from the type of products described may also be 30 pistachios, pine nuts, hazelnuts or ¼ cup of soybeans.

When it comes to fats, the maximum daily amount available for consumption is 2 spoons of one selected type of oil. The recommended group consists of rapeseed, corn, linseed, sesame, sunflower, soybean oil, extra virgin oil and grape seed. Interestingly, the recommended form of lipids is also low-fat mayonnaise and soft margarine. On the other hand, the full-value additives and spices in the first phase of the diet include broth, horseradish, lemon or lime juice, paprika paste, aromatic oils and anything that adds flavor to the dishes, but does not contain glucose.

As a substitute for ordinary sugar, Agatston recommends 27 to 100 kcal per day of long-rejected and unrefined fructose and saccharin. On the other hand, allowed beverages include herbal tea, mint style, chamomile or dill, moderate amounts of coffee and tea, vegetable juices and carbonated drinks without sugar 5.

It is worth noting here that the dietetics based on research has already excluded some drinks from the group of healthy products, where carbon dioxide is injected in an industrial manner. This is due to the fact that this gas leads to the formation of ghrelin, or stomach hunger hormone 3. A few years after the release of the first version of the South Beach diet book appeared its improved version called turbo. In this option, the first phase of the described feeding model is extended by several dairy products, such as skimmed milk or buttermilk, to a maximum of 1% fat in the composition, natural yoghurts 0%, light cheese and curd containing less than 3% lipids. Interestingly, the new recommendations also allow you to deliver daily from 75 to 100 kcal from such ingredients as jelly, jams, cocoa, ice cream, chewing gum. Of course, all these items can not contain sugar.
Lotus Cookie Flavored Protein Cream
What is most amazing, despite the possibility of adding artificial fructose to dishes, all fruits, including those with a low glycemic index, are prohibited by the author 5. Such rigorous recommendations and limited product base are a simple way to bring about numerous shortages dangerous to the health of each person, and more patients with cardiac problems and type 2 diabetes, despite the fact that it was initially designed for them to describe the model of nutrition.

After probably the most difficult two-week start-up phase, the second phase of the southern beaches diet begins. It lasts until the person’s weight is reached, even though the weight drops are much slower during this period than at the start. The menus of this stage begin to be small steps enriched with carbohydrate products. Agatson recommends very slow introduction of dishes with wholegrain bread, brown rice, whole-meal pasta and low IG fruit. This is justified by the need to get used to an increased ejection of sugar into the blood. In addition, it is to help check how the body of each person reacts individually to a specific product.

During the first week of the second phase, you can eat only one fruit and one starchy product per day. However, the harvest of trees is forbidden for breakfast, because, according to the doctor, they may cause increased appetite. In addition, we only eat these ingredients in combination with a source of protein, such as skimmed yogurt. This is to lead to the elimination of hunger.

In the second week of this stage on the first day, we can still eat one fruit, but two starchy products. In the next day, we add one more crop to the set. Then we add the complex carbohydrate component again and keep it that way for 48 hours. Then, by the end of the week, we watch the number of 3 fruits and 2 meals based on starch 2.

During the second phase of the South Beach diet, specific products from different food groups can be included. From the dairy products, it is allowed to introduce light-style fruit yoghurts that do not count as healthy food. As regards cereals, it is possible to consume barley products, unprocessed flakes, wholemeal pasta, wholemeal or leavened bread, wild rice or brown rice and roasted or shot grits.

In the case of fruit, only specific species such as grapefruit, peaches, blueberries, strawberries, pears, apples, kiwi, mangoes, cantaloupe, oranges, plums, cherries, blackberries, raspberries, as well as high GI grapes are allowed to enter the menu. and apricots in both fresh and dried form. In the second phase, green peas, black and pinto beans are available in the diet, and according to some sources, both sweet and ordinary potatoes, but only in small quantities. The author at this stage also allows you to eat small portions of bitter chocolate and red wine 5.

Importantly, despite the main rule, not to count calories and eat as much as you want, not to feel hunger, the portions of most products that come in this phase are very specific. And so during the day you can eat only ¾ cup of gooseberry or blueberries, strawberries, raspberries or cranberries. According to some sources, even one medium banana per day is allowed. The menu can also include no more than a single, not too large peach, pear, orange, pomegranate or kiwi, or a small apple or papaya. From other available fruits you can choose a half of grapefruit or mango, ¼ melon, 15 balls of grapes, 2 ordinary plums or 4 dried, 12 cherries and 4 apricots.

In the case of cereal products, you can not afford more than 1 slice of wholemeal bread, ½ cup of wholemeal, buckwheat or soy pasta or brown or wild rice. Importantly, according to some sources, 3 cups of popcorn and breakfast cereals with an average amount of sugar are also allowed. With vegetables, the recommendation of a specific portion applies only to carrots and peas, which should not be eaten more than half the average size of the cup. As for the aforementioned wine, a maximum of 2 glasses is recommended, although some say that 330 ml beer is also acceptable alcohol. The following products are not added to the menu: beets, pineapples, watermelons, lychee, dates, figs, raisins, honey and sweetened ice cream and desserts 5.

This stage of the diet is already much more varied than the previous two weeks. It is incomprehensible, however, to introduce into the menu also unhealthy products like light fruit yoghurts, sweetened breakfast cereals or beer for products still banned, which are harmless to the body.
Thermo Speed Extreme
The next and the last stage of the style of feeding south beaches takes place after reaching the desired weight. The third phase according to the author should last until the end of his life. There are no prohibited products at this time. However, you should observe your body and at most eliminate yourself on your own, what you consider harmful or causing weight gain 2. Of course, foodstuffs with a glycemic index below 50 are recommended. Agatston recommends going back to phase two if weight is increased. The amazing fact is that the author himself allows his followers to exclude any selected products and to experiment with his health and metabolism on the principle of any transition from the last stage to the one that preceded it.

Effects possible to obtain
Supporters of the South Beach diet exchange numerous beneficial effects that they gained when they switched to this eating model. The most important of these is, of course, a large and quite fast loss of weight, especially during the first two weeks, where record-players lose even 10 kg. Generally, during the entire treatment, the weight loss usually varies from 15 to a maximum of 20 kg. Unfortunately, nobody underlines that his health will change for the better. Some also enjoy mixing the model of the south beaches with the 1000 kcal option to get even better and more spectacular effects related to the pursuit of perfect figure 2.

Unfortunately, both the traditional South Beach diet and its version maximally trimmed by the amount of energy supplied may have deplorable health effects related to dysregulation of the metabolic system, vitamin and mineral deficiencies, liver and kidney burden with too much protein, which may result in disease conditions at the result of malfunctioning of these organs.

Additional side effects are also emphasized by the patients themselves, especially in the first phase they complain of fatigue, irritability, general nervousness and weakness, probably due to the total discontinuation of all carbohydrate sources, which is a simple route to hypoglycaemia, especially dangerous for people suffering from diabetes for whom it may even end up in death

It should also be emphasized that the brain functions and draws energy only from glucose, so for the first two weeks it will not work properly. Unfortunately, a large proportion of people trying to use the diet of the south beaches and obtaining the dream figure in the third stage quickly returns to their former weight or is caught by the yo-yo effect.

Opinions of specialists and people using
On many websites and forums people who are satisfied with the rapid loss of excessive kilos share their experiences and praise the use of this model of nutrition. The only drawbacks that are noticed and underlined is the abandonment of bread, but what you do not do for the perfect look. What’s more frightening is the fact that some nutritionists also consider this diet healthy and rational and promote its use with their name. Only individual sources emphasize that the South Beach diet is not safe for health. Despite the states of hypoglycaemia, weakness and nervousness, the consequences of deficiencies of vitamins, minerals, nutrients and the burden of two important organs, such as the kidneys and heart, can last for months or even years 2.

It is important to emphasize that there are healthy ways to get rid of excess weight and get a great figure not for a moment, and for years. It is worth to go to a proven dietitian who will help you learn the proper and healthy eating habits for the whole body.

Contraindications, or can South Beach diet reach everyone?
The main contraindications not to use the South Beach diet, which are currently exchanging sources, are kidney diseases, diabetes or frequent fluctuations in blood glucose level 1. Unfortunately, due to improper balance of this diet, it should not be recommended to anyone, let alone people young people and teenagers who often consult on internet forums and follow what is fashionable, fast and effective. The price of health, even until the end of life, is not adequate to obtain, often only for a moment, attractive and slim figure. Especially that you can take care of a satisfactory appearance and good health at the same time.

An example menu for one day from phase I, II and III
Below are some examples of menus for each stage of the South Beach diet. Of course, trying them on is not recommended.

First phase
And breakfast is a seafood salad and tea without theine.
II breakfast vegetable juice.
Lunch, boiled chicken breast, boiled cauliflower, a tablespoon of olive oil, still water.
Afternoon tea, cut vegetables, decaffeinated coffee.
Grilled zucchini and aubergine dinner with smoked salmon, still water.
Snack 3 tablespoons sunflower seeds, still water.

The second phase
And breakfast of boiled egg, tomato, red pepper, still water.
II breakfast natural light yogurt, small apple, tea without theine.
Lunch of half a cup of boiled wild rice, baked trout, sauerkraut salad, vegetable juice.
Afternoon tea 2 cubes of dark chocolate, still water.
Supper one slice of wholemeal bread with soft margarine, a slice of poultry ham without fat, with green peppers, tea without theine.
Vegetable juice snack.

Phase three
And breakfast cereal on milk 1%, still water.
II breakfast sandwich with lean cottage cheese, tomato, decaffeinated coffee.
Lunch of zucchini cream soup with wholegrain toasts, vegetable juice.
Afternoon tea light fruit yogurt.
Dinner salad with iceberg lettuce, light mozzarella, red, yellow and green peppers, tomatoes, pumpkin seeds with a tablespoon of olive oil.
A snack of 3 bitters of dark chocolate.

As can be seen from the above examples, especially in the first and second stage, there is no way that the menu composed in this way would provide all the necessary vitamins, minerals, nutrients and adequate energy supply.

Summary – does this model of nutrition have more disadvantages or advantages?
Looking objectively at the advantages and disadvantages of the model of nutrition created by Dr. Arthur Agatston, it is not difficult to conclude that despite good motives he composed a diet that can quickly destroy the body. The only plus that everyone probably knows is a fast loss of unwanted kilos in the first two weeks of use.

Unfortunately, the downsides resulting from South Beach nutrition are much more. Deficiencies of vitamins, minerals, hypoglycemic states, weakness, nervousness, excessive supply of protein and general poor balance of meals and a 24-hour menu leading to health loss are not and should not be acceptable side effects of the treatment.

To get a beautiful figure and at the same time stay healthy, it is enough to follow scientifically based eating habits and introduce a minimum of 30 minutes of moderate physical activity into your daily schedule. If you can not start changing your life yourself, remember that there are specialists who will be happy to help you. Good luck!

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Healthcare

Diet first!

Diet – a term that torments most athletes. What? How? How much? Some people find it difficult to understand that it is enough to eat a healthy diet. Do not clog yourself with sweets. Try to cook yourself instead of eating fast food. Of course, this rule applies to people who train recreationally.

And what about people who are preparing for a competition? And what to eat on the day of the competition? This is not normal training, most likely the body will be subjected to a double effort and we must help him.

The role of diet in training

As in any sport, the diet plays a big role in Street Workout. One of the main ideas of Street Workout is to lead a healthy lifestyle. Healthy lifestyle – I mean meals prepared from healthy products only at home, not eating junk food and sweets. I have been eating a more strict diet for some time. Before that, I ate what was cooked at home by my mother or me.
Of course, the products we eat will depend on our well-being, and most importantly, our regeneration after training.
Two-Per-Day Tablets
Of course, you can ask someone who is experienced in the diet based on natural products, but as I wrote before, I ate what was cooked at home, and also I did not count calories.

If someone has a problem with being overweight, then arranging a diet will allow you to achieve your goal faster.

When I decided to return to the competition and actively participate in them, I had to change the approach to eating a bit. I began to count the number of calories consumed daily. I have reduced the number of fats. The biggest challenge was to determine what to eat before the competition, exactly on the day of the competition. I hate to feel heavy before the start, so before the competition preparing meals is a priority for me.

We start in the morning

You will not fight much without energy. You must know well what products give you the most energy and which are quickly absorbed.

You should also watch what your body reacts best to. For example, I know that I can not eat a lot of carbohydrates. During the performance, the muscles swell quickly. If I have a competition early in the morning, I try to plan the time so that after eating the planned meals to take off, we have 2 to 3 hours of space.
Orange Triad + Greens
In this case, about two bags of rice work well for me with a sweetener or a bit of honey. I do not eat bananas because they lie in my stomach and I feel lethargic. In my case, it may be as well rice wafers with boiled eggs.

Professions around noon – you can sleep

Yes, the first thought of the player, when he learns that the competition starts around noon – I will sleep longer. Healthy sleep is one of the elements that make up the competition. However, remember that too much sleep can harm your well-being. How long would our sleep not be, the obligation to deliver \ fuel \ to the body remains. If the start time of the competition falls around midnight, I try not to limit myself only when it comes to carbohydrates.
Eve
In this case, I increase fats, protein and reduce carbohydrates. The principle of eating planned meals 2 hours before the start is. I prepare for example scrambled eggs with onions, tomatoes and ham, 2/3 rice wafers. Then yogurt with a bit of oatmeal, raisins, Italian nuts, lasagna. So far, this meal has worked best.

You start twice?

It is a big challenge for our bodies, both mental, as well as physical. If before the first performance I am still able to with lightness to look after food, it is very tempting in this break, to eat something high-calorie. This is due to that I ate a good few hours ago, and also because of the effort at the first performance.
Multi-Vitamin
In this case, before the first performance, I try to eat fats, carbohydrates, and before the other mainly carbohydrates. It is hard for me to talk about the amount of everything because it is an individual matter. I like still cold citruses because they refresh well.

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Motivation

Motivation is a process that has its own dynamics and is subject to the same changes as your needs and desires. Every action you take has a meaning for you – the reason you do it. The importance of what you do is dependent to a large extent, the level of its performance, and consequently – your ultimate success or failure.

The origin of motivation

Where does motivation come from? If it accompanies a targeted one for the purpose of action, it must be based on a need that requires it to be satisfied. In order to activate your inner motivation, you must know what is needed. So – how many well-recognized needs, so many potential motivations.

What motivates me?

What motivation is effective when talking about weight loss? One that will work in your particular case. However, it is better to ask the question how to awaken the right motivation that will help me lose weight? The American psychologist, Julian Rotter, talks about two types of people. Some put a sense of control inside themselves, while others place themselves outside.

The former think that the course of events depends on them, and those with the external location of control – that the world and their life are governed by a blind destiny. If you have an internal sense of control, it will be easier for you to find your own reasons why you want to lose weight and start working. However, if you are closer to the second group, try to pay more attention for your internal resources and opportunities that you can use in slimming.

Specific answers

When planning to start a diet or training program, it is important to clearly answer the questions that will guide this venture. Why do I want to lose weight? What is the value of my BMI *? How is my GP assessing my weight? How do I feel while maintaining my current weight? What will happen when I can lose weight?

How will I feel then?

Answer precisely, avoid generalities. If you want to lose weight, to increase your attractiveness, answer who I want to please? Why is it important to me? Specify how many kilos you want to lower your weight and set the time needed for it.

It is good to make motivation a construction based on many pillars

– when one of them falls, the risk of collapsing the whole enterprise will be lower. The more you have the reasons you want to lose weight, the more stable your efforts will be.

Through emotional hardships to the stars

But what can be done in a situation where it is difficult to find any motivation? Think about what can stop you? Look more closely at your fears and reluctance you gave up. If you think that you are eating too many calories, it is possible that the search for motivation for weight loss should start with answering the question why I eat too much? How does food affect my emotions?

It is from the dynamics of emotion that the motivational process depends, and understanding the emotions associated with the desire to lose weight lies at the heart of your efforts.

* BMI (Body Mass Index) – is the weight ratio (in kg) and height2 (in meters), e.g. BMI of a person weighing 64 kg and measuring 170 cm is 64 1.72 = 64 2.89 = 22

According to the World Health Organization, BMI below 18.5 testifies with underweight, 18.5-25 is a normal weight, more than 25 means overweight.

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Healthcare

How should a runner eat?

The main rule that should be followed by runners is the regular consumption of meals in moderate amounts. The body is not able to digest a large portion of food at once, and what remains is transformed into adipose tissue. For this reason, carbohydrates should be regularly refilled, so as to avoid the appearance of a strong feeling of hunger.

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Dietitian  recommends in the diet of active people to eat three main meals with a similar caloric value – breakfast and supper should account for about 25% of the daily requirement, and lunch 30%. The rest should be supplemented with additional snacks – however, it is important that they are not chips or sweets. A myth overthrown by an expert is the one that talks about avoiding carbohydrates. The body needs carbohydrates, especially after intensive training to be able to regenerate. In addition, dietitian reminds that for a few hours after training the metabolism works faster, so that everything we eat is transformed into energy reserves, not fat tissue. The dietician also responds to the question of which are still ongoing disputes in the runners’ environment, namely whether you can run on an empty stomach. He emphasizes that mid-intensity training may take place before breakfast, as long as we remember about eating dinner the previous day, otherwise deficiencies in glycogen in the brain and muscles may occur, and training may turn out to be unpleasant. 

The nutritionist also answers questions about hydration of the body. He recommends to be guided mainly by the feeling of thirst, but not to extinguish him with beer, which by the alcohol content dehydrates the body and inhibits its regeneration. Also, supplements and L-carnitine are not recommended, as long as the runner feeds himself healthy and takes care of the daily portion of vegetables and fruits on his menu. 

At the end, dietitian reminds that no diet is good for everyone, so you should be guided by common sense and a pyramid of healthy nutrition, as well as listen to the body’s needs, and the most important for the runner is to provide the body with the right amount of calories. 

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You can read also: 10 nutrition principles that will change your life

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Healthcare

Nutrition for active people

Good sides of activity 

It is not without reason that it is said that movement means health increases the efficiency of the respiratory system, stimulates peristalsis of the gastrointestinal tract, positively affects the mood by release of endorphins and is a very important element in the prevention of many diseases, including cardiovascular system, obesity, or osteoporosis. Lack of movement causes a gradual decline in muscle mass. From the age of 25, it is 0.5 kg per year in favor of adipose tissue, which automatically reduces metabolism and promotes overweight. 

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Activity as stress 

It should also be remembered that any increased physical activity is nothing but stress for the body. The production of adrenaline and norepinephrine increases blood pressure, thus preparing the body for defense or escape. There is an increased and more effective use of nutrients, and therefore it is necessary to rationally provide nutrients and regulating substances, especially vitamin C, B vitamins or magnesium. 

The invaluable role of adaptogens 

Trendogens are becoming more and more popular in optimizing the effects of activity. These are active substances of plant origin that reduce the sensitivity of the body to stressful substances, while simultaneously accelerating the processes of body renewal. Adaptogens are found inter alia in such plants as 

mountain rosary, 

Siberian descent, 

chinese citrine. 

Athlete’s plate 

Increased physical activity requires additional food rations that meet the body’s needs. Depending on the type of activity, its intensity, regularity and duration, the energy demand may increase to 3500-6000 kcal per day, and in extreme cases up to 11000 kcal per day (average demand of a moderate person is approx. 2000-2200 kcal per day) ). 

Properly composed food ration of a person with high physical activity (eg athlete) provides the necessary nutrients in optimal proportions, so 75% of the portions are diversified carbohydrate products (cereals, sprouts, vegetables and fruits) and 25% differentiated high protein products (fish, poultry) , lean beef, low-fat dairy products, legumes, nuts, seeds – containing the same essential unsaturated fatty acids as well). 

Hydration is the key to success 

Water is an underestimated treasure, noticed when it is running out. Even a small dehydration of the body limits its efficiency and effectiveness, and also co-speaks for the appearance of fatigue, headaches, irritability, dry mouth, or ringing in the ears. A decrease in the exercise capacity is noticeable already at 2% loss of fluids, while a 5% loss can reduce productivity even by 30%. 

It is worth, in the case of high and regular physical activity (eg sports training), in addition to using traditional water, convince yourself of isotonic drinks, which properly selected composition provides better hydration of the body, supplementing the amount of electrolytes and carbohydrates, increasing efficiency and delaying the feeling of fatigue during exercise , which guarantees optimal use of individual possibilities. 

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You can read also: 10 nutrition principles that will change your life

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Healthcare

Why sport is health?

Physical activity is an indispensable element of a healthy lifestyle. On each side, we hear that sport is health, and its practicing positively affects our physical and mental well-being. Why is it worth doing sports? 

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The sedentary lifestyle causes us to move less and less. In the morning, get in the car parked right after our home, go to work, and then spend at least eight hours in the office, sitting at the desk. After work, back to the car and home. And then just relax in front of the TV or computer. This is the scenario of the day of most of us. We miss traffic! And we all know that Sport is health. Why is it worth cultivating? 

1. Physical activity positively affects the appearance of our figure. That’s why everyone who dreams about losing a few kilos, along with a proper diet, should also take care of the movement. Exercising, we burn fat tissue faster, we sculpt muscles and shape the figure. However, people with the right weight should not feel justified. Remember that depending on the choice of physical activity, we can lose weight or only shape the figure, improve posture or firm the body. It’s important to find the right sport for yourself. 

2. Regularly we strengthen our muscles and joints, thanks to which we will enjoy their fitness for many years. We have a better chance of being independent and independent of old age. 

3. We reduce the risk of civilization diseases in the future. Coronary heart disease, myocardial infarction, diabetes or obesity – these are just some of the diseases that we can avoid regularly by doing sports. 

4. Sport is an excellent method to get rid of stress, relieve accumulated tension and relax after a full day of work. An oxygenated, rested and regenerated organism will better cope with obstacles of a physical and mental nature. Outdoor sports, which provide us with beneficial contact with nature, may be especially relaxing. 

5. People who play sports are happier! During physical activity, our body produces endorphins, or hormones of happiness. Effect? Improving mood and fitness, not only physical. 

6. Increased physical activity also has a positive effect on our beauty. Sweating, we get rid of accumulated toxins from the body, and the regularly cleaned body functions and looks better. 

7. By setting ourselves successive goals in sport and gradually realizing them, we gain not only better and better physical condition, but also the feeling that there are no impossible things for us. We are strengthening not only physically, but also mentally! 

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You can read also: Top 5 supplements for athletes

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Healthcare

Physical condition and sex life

It happens that after the love games we get tired, despite the fact that the action was not very exhausting at all, but because we simply lack the condition. Not only for sports, but also for sex … Our sexual life is influenced not only by the type of temperament or an attractive partner, but above all by the physical capabilities of our body. 

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For many of the advantages resulting from regular sporting activities should also add the undoubted influence of physical activity on our sex life. Why is this happening? Because an athletic, flexible body can do more. In sport and in the bedroom. 

1. Lack of physical activity causes that we get tired faster, we are short of breath and more often we have to rest. Which means that we are also sprinters in the bedroom, but not by choice, but by necessity … Sport will strengthen our circulatory system, the body will be oxygenated and more efficient. If you get tired quickly, start with gentle activities such as walking, Nordic walking or jogging. 

2. Efficient muscles and flexible joints guarantee a varied sex life. Why? Having a good physical condition, we can be sure that no Kamasutra position will be unattainable for us. If you want to gain more flexibility, start practicing yoga, pilates or stretching. 

3. We strengthen the spine, the stability of which is necessary in slightly more sophisticated sexual positions, especially for men. To keep your spine strong and durable, swim regularly. 

4. Physical activity causes our body to produce happiness hormones, or endorphins. We are more joyful, we have more energy, and thus more willingness to love frolics. 

5. Taking care of our physical condition, we also care about the appearance of our body, making us feel more attractive. And yet, nothing increases libido so much, as well as high self-esteem and satisfaction with your own body. 

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You can read also: Testosterone – action, booster. Testosterone as doping

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Healthcare

Aerobic – a beginner’s guide

What is aerobics? 

Aerobic was created as a training for cosmonauts, but it quickly won the whole world. Over time, new forms of aerobics have been created that find their recipients.
What classes to choose when we want to burn body fat? 

Aerobic is a training based on intensive oxygen exchange. Under the name aerobic, there are many different trainings. The easiest way is to divide them into three groups 

with cardio dominant 

with a dominant type of muscle, 

cooling. 

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What are classes with cardio dominant? 

Cardio classes are designed to strengthen the circulation, they are especially recommended for people who want to lose unnecessary kilograms. Such training takes place with music, and the instructor teaches participants a specially arranged choreography. For cardio training they belong 

fat burner, 

classes based on hi-low, 

low-impact classes, 

aeroboxing, 

Zumba, 

latino aerobics, 

hip hop aerobics, 

dance, 

and all other based on dance. 

What are muscle dominant classes? 

Dominant muscle classes are designed to strengthen muscles. They are intended for people who want to sculpt the body, give it flexibility. The most popular of them are 

body sculpting / body shape, 

abt, 

tbc, 

fit ball, 

circuit training. 

What is cooling? 

Cooling is a class of quiet music. Their purpose is to stretch, relax and strengthen muscles. They belong to this form 

stretching, 

yoga, 

pilates, 

healthy spine. 

Who can do aerobics? 

Aerobic can be recommended to almost everyone. People with health problems will also find a form suitable for themselves. More and more clubs are opening special groups for pregnant women, groups for seniors or people with back problems. 

To start practicing, good condition is not required – you will get it just on aerobics. Some forms are designed for slightly more advanced people in exercises, and some – such as for example fat burning or body shape – for beginners. 

It is important not to be discouraged after the first workout due to soreness and shortness of breath. Remember that with each subsequent training, these ailments will be less until they completely disappear. 

How to start? 

If you want to start your adventure with aerobics, you should specify the goal you want to achieve.

The goal may be, for example, burning fat, firming the legs or making the body elastic. 

Then you should go to the fitness club, where you can use the one-time entrance (to check if this place suits you) or to buy a pass. The prices of the ski pass are dependent on the size of the city and the package of services that are included in the price. 

The open card for the gym and fitness costs from 80 zlotys in smaller towns to even 600 zlotys per month in exclusive clubs in large cities. Once you have the pass, you should complete the outfit and the appropriate exercise shoes and … go to your first class! 

For starters, if you do not know the steps, the best choice will be fat burner classes, where you’ll be able to see the choreography. 

Remember that if you have any questions or concerns about the classes, you can talk about them with the instructor conducting the classes after classes. It is not you who are there for her, but she is for you! If the class leader refuses to help you without giving a reason, you have the right to inform the club manager about it. 

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