Unhealthy, healthy products

They are considered to be beneficial to health and figure, but it is not true. Check which products to avoid when taking care of health or fighting for a slim figure.


“Zero sugar”

Such a slogan on the packaging suggests that it is a perfect product for those struggling to lose excess weight. Apart from the influence of sweeteners on the body, it is necessary to realize that many people who reach for, for example, sugar-free beverages are convinced that they can indulge in it, eating other, sweet products. And if your diet will contain more calories than you consume during the day, you will surely get fat instead of losing weight.

Treat the solution of reaching for sugar-free products as additional support for the diet, and not an excuse to indulge yourself.


Flavored water

Many flavored waters are no longer water, because they contain various substances, including sugar. Such a drink, although it is called water, may contain 125 kcal in a glass. The water has 0. Even information that such a liquid is enriched with vitamins, should not fool you. Usually there are not enough of them in the flavored water and it is more reasonable to eat a fruit, the vitamins of which will be more easily absorbed by the body.

Solution: buy water and add a bit of lemon or orange juice to it.


Turkey sausages

Of course, the nutritional value of frankfurters varies depending on the producer, but the slogan “skimmed” or “reduced fat content” may be confused.

Solution Always read labels on the packaging of frankfurters, compare products from different manufacturers and choose the healthiest ones. And if you buy sausages not in the package, and loose? You can ask the seller for additional information and if you do not receive it? Well, you’ll buy a cat in a sack.


Caesar salad

A small bowl of this salad is even 300-400 kcal and 30 g of fat, all by the sauce, which is poured ingredients.

Ask for the sauce given separately and pour the salad only one teaspoon of dressing. To add flavor, you can also add two teaspoons of grated parmesan cheese.


Energy bars

Many of them are just a sweet bar with a higher price. Some of them contain some protein, but even those that have “protein” in the name are very sweetened. And there is nothing to cheat, rarely allow you to satisfy your hunger, so a poor snack.

The solution is to choose bars with a calorie of up to 200 kcal, with a protein content of not less than 5g and with the addition of fiber. You just have to read the labels!


Muffins for breakfast

Sweet muffins are gaining popularity in Poland. Do you eat them sometimes? No wonder they are promoted as healthy. Meanwhile, some muffins can contain 500 kcal and 11 teaspoons of sugar in art.

The solution is to choose muffins of small size, check or ask about their calorie content and fiber content.


Granola flakes with reduced sugar content

They have 10% less calories and more sugar than ordinary ones. However, information about lower sugar content is conducive to eating more. Effect? The calorific value of a meal increases by more than 10%, and sugar … well, we have already written about it quite a lot. Worth reading. Stupid sugar and fructose is poison

Solution Search for flakes with reduced sugar content, not fat, and sweeten them with fruit.


Defatted yogurt

Yogurt is a super product that helps you lose weight and take care of your health. However, skimmed yogurts are still sweetened to keep them tasty. Some of their packaging may contain up to 30 g of fructose, sucrose or other sugar. Compare the most common natural yogurt with fruity or non-fat, and you will see what is the difference in the amount of sugar.

Buy yoghurt, which contains up to 12 g of sugar and up to 75 kcal in 100g.


Multigrain (multi-cereal) products

Before you buy pasta, bread or cookies with such a slogan on the front of the package, turn it over and read the composition. A large number of such products is prepared based on wholemeal flour, but refined, purified and free from fiber and many valuable ingredients.

The solution is to buy products prepared from wholemeal flour and wholemeal flour. Or at least select those that contain more fiber.


Products “Light”

The term “light” does not always mean that the product is low in calories. This is the case with the yoghurts mentioned above, but also in the case of olive oil. Light oil is just as caloric as regular oil. What makes her different is a brighter color and a more delicate flavor.

Which olive oil to choose, read in the material Do not be squeezed into a bottle of oil.

The solution is repeated, but there is no other way than reading the labels.


Products with omega 3 acids

Yoghurts, milk, eggs and other products contain omega 3 acids. But most of the products from which the packaging “shouted to you omega 3 acids contain them as much as they are in one bite of salmon. In addition, these are not the best for health, and those from EPA and DHA. Their composition is ALA from plant sources. Unfortunately, omega 3s from ALA are not as valuable as those from DHA and EPA.

Solution reach for 100 g of salmon. Such a piece has 100 times more high quality omega 3 than enriched (fortified) with omega 3 yogurt.


Ice tea

Ice tea manufacturers emphasize that their drink contains antioxidants. And yes – antioxidants are very health-beneficial substances. However, the high sugar content of ice tea makes its adverse effects significantly outweigh the pro-health effect of antioxidants. Half a liter of ice tea may contain 200 kcal and 59 g of sugar.

The solution you like ice tea? Do it yourself. Brew green, white or red tea and chill it. Such a drink has 0 kcal.


Iceberg lettuce

Many people love it for their fragility, but when it comes to vitamin content and taste, iceberg lettuce is a “big zero”. Because it has a little expressive taste, it is begging to pour it more sauce, and thus calories.

The solution should be added to the iceberg lettuce spinach leaves or rocket salad and pour the greens with a small amount of traditional vinegret sauce.


Coleslaw salad

While cabbage in the diet of slimming people is a good idea, the salad coleslaw is a fatal idea. 125 g of this salad can contain 250 kcal and 21 g fat, all by a large amount of mayonnaise sauce.

Avoid eating coleslaw salad outside the home. And if you prepare it in your own kitchen, use yogurt instead of mayonnaise.


Trans fats

Cookies and cookies are products that often contain harmful trans fats. Even small amounts of these substances are not safe for health because they accumulate or accumulate in the body. We wrote about it in the material Problem with trans fats. Also read Aggressive Trans fats.

Avoid buying products that contain this harmful type of fat. Think twice before reaching for products that contain hardened vegetable fat – often a slogan used to hide trans fats.


Bananas, dried bananas, banana chips

You know that one banana is 22 grams of sugar? Dried bananas are more caloric than fresh ones, and banana chips can contain as much fat and calories as a hamburger from fast food (9 g and 145 kcal).

Do you lose weight? Give up bananas. You have a slim figure and take care of health, eat fresh bananas time after time – one piece is about 100 kcal and 0 g fat.


Crisp bread

Do not fool yourself that crisp bread is better than ordinary bread. If both are prepared from white flour, both types of bread are not the healthiest.

Solution If the whole wheat flour does not appear as one of the first three ingredients, reach for other crispbreads. Also check the fiber content!

It is better to eat a slice of traditional wholemeal bread than a crispy one prepared from white flour.


Hashimoto’s disease – what should I eat to relieve her symptoms?

If you have Hashimoto’s disease, it is worth switching to a diet rich in high quality proteins and fats, with lots of fresh, organic vegetables, fruits, nuts, seeds, whole grains and other foods rich in nutrients. You should also eat three courses and two to three snacks a day to maintain energy levels throughout the day.



It is recommended to eat about 20 grams of protein in each meal. You can also include fish in the diet because they contain omega-3 fatty acids. Whey protein is also a good source of protein. If you are a vegan or vegetarian, good sources of vegetable protein will be tempeh, spirulina, almonds, walnuts, chia seeds, flax or hemp.


Eat 4-6 tablespoons of good fats every day with avocados, nuts and seeds (especially pumpkin, chia and flax), organic butter, virgin olive oil, coconut milk and meat. Coconut is very good for the thyroid, thanks to the lauric acid contained in it, which has a soothing effect on the endocrine system.


Concentrate on providing your body with rich antioxidant foods necessary to fight damage caused by free radicals. Put special emphasis on foods containing vitamin A, which is particularly useful. Other nutrients (which provide antioxidant properties), which are too few people suffering from Hashimoto, include vitamins C and E, iodine, zinc and selenium.


Include such products in your menu as carrots, boiled liver, cod liver oil, eggs, Greek yoghurt, lightly cooked spinach, chard, winter pumpkin, red pepper, apricots and sweet potatoes.


Red pepper, parsley, broccoli, citrus fruit, romaine lettuce.


Beets, sunflower seeds, almonds, avocados.


Oysters, crabs, beef (organic), sesame seeds and pumpkin seeds.


Brazil nuts, crimini mushrooms, cod, shrimp, halibut, alfalfa, oats, sunflower seeds, brown rice.


Eat at least 4 cups a day and choose a variety of colorful vegetables. Eat them lightly cooked or raw. Avoid eating vegetables from the brassica family because they inhibit the functioning of the thyroid. Brassicas include broccoli, cauliflower, turnip, etc.


Eat fruit, grains and starchy vegetables. Eat 1/2 cup of fruit per day, plus 1/2 to 1 cup full of beans or starchy vegetables.


Drink at least 8 cups of clean, filtered water daily. Avoid chlorine and fluoride water that may interfere with normal thyroid function. Also remember that you should not buy water in plastic bottles!


What should be avoided if we have Hashimoto’s disease?

Some people have to be careful about gluten, but it is worth discussing this with a dietitian and not exclude gluten on their own. Among other products to be avoided, mention is made of soy, omega-6 fats, rapeseed oil and cruciferous vegetables – cabbage, broccoli and cauliflower important

Thyroid gland uses iodine, a mineral found in some foods, to produce thyroid hormones. However, people with Hashimoto’s disease or other types of autoimmune thyroid disorder may be susceptible to adverse iodine side effects. Eating foods that have large amounts of iodine, such as seaweed, can cause hypothyroidism. The use of iodine supplements may have the same effect.

Talk to your doctor about what products should be restricted or categorically avoided. Let him know if you take iodine supplements. In addition, share with him information about all cough syrups, because they may contain iodine.

Women need a little more iodine when they are pregnant, because the child receives iodine from the mother’s diet. However, too much iodine can cause problems, such as the goiter in infants. If you are pregnant, talk to your doctor about how much iodine you need.

The right diet is essential in the fight against Hashimoto’s disease. If you have doubts about what you should eat, consult a nutritionist who will help you determine your personal nutrition plan.


Low FODMAP diet – elimination phase

FODMAP diet – very fashionable, but above all helpful for people with irritable bowel syndrome. Who is it recommended for? What should be avoided during the elimination phase and what is the phase at all? You will find the answer in the following article for these and many other questions. I invite you to read.


For who low FODMAP diet?


This diet can be extremely helpful for people diagnosed with irritable bowel syndrome. The benefits of its use can also be applied to athletes who suffer from gastrointestinal discomforts or training in sports competitions, but this is a topic for a separate article. Symptoms of IBS often coincide with the symptoms of other more serious diseases such as gut cancer, so before the doctor diagnoses IBS must first rule out all other diseases. Only then can you work towards reducing the symptoms of irritable bowel syndrome and here the low FODMAP diet comes in for help.


The FODMAP dietary phases


The low FODMAP diet consists of 3 stages. The first is the phase of elimination, the second reintroduction, the third is the implementation of acquired knowledge in life, i.e. planning the menu so that the intestines are “happy and calm”. Each of the stages requires a detailed discussion, which is why in this article I would like to discuss the subject of Phase I. In the following I will discuss the next stages of the diet.


Phase I – elimination of high FODMAP products

It is a rest time for the intestines. For 4-8 weeks (because this is how long this phase lasts) you should exclude from the diet all products that may potentially increase the symptoms of IBS. Thanks to this, the intestines as well as the mind relax. People with IBS at the time feel much better. They leave the fear of ailments that usually meet them after eating a meal. This time is the preparation for Phase II, where high FODMAP products are introduced in turn.

During the first phase of the diet you need to eliminate a number of products, which is a high risk of food deficiency. That is why it is extremely important to follow it under the supervision of a nutritionist. Thanks to this, the risk of possible deficiencies of vitamins or minerals will be reduced to a minimum.

Like any elimination diet phase FODMAP diet can not be permanent. It should last four weeks. If the improvement of well-being does not occur, i.e. intestinal problems will continue, it should be extended to 8 weeks, but not longer.

What should be avoided?

In the low FODMAP diet you should avoid products that contain large amounts of monosaccharides (fructose), disaccharides (lactose), oligosaccharides (fructans, fructooligosaccharides, i.e. FOS and galactooligosaccharides, i.e. GOS), and polyols.

What foods can we find large amounts of these ingredients in? For simplicity, I will save them using the division into food groups.




Milk products

– yogurt, kefir, buttermilk, cow’s and goat’s milk, cream, ice cream, cottage cheese, mascarpone cheese and ricotta


– very ripe bananas, dates, mangoes, nectarines, peaches, watermelons, apricots, plums, figs, apples, pears, papaya, cherries, cherries, most dried fruits, canned fruits

Grain products

– wheat bread, rye bread, mixed bread;

– wheat flour, rye flour, barley;

– flakes of wheat, rye, barley, instant oats, granola;

– wheat and spelled pasta;

– pearl barley, barley, couscous;

– cereal bars, cereal biscuits, flavored rice wafers


– lentils above 1/4 cup, chickpeas, beans, peas, soy


– cauliflower, broccoli, cabbage, kale, mushrooms, asparagus, onions, garlic, green peas, sweetcorn, beets, sugar snap peas, leek, chicory, brussels sprouts

Nuts and seeds

– cashews, pistachios, almond flour, tahini,

– pumpkin seeds, sesame seeds, sunflower seeds (more than one handful per meal)


– tea / coffee with milk with lactose or soy, strong tea, fennel tea, apple juice, orange juice, tropical fruit juice, coconut water, rum

– soy vegetable oatmeal, coconut milk UHT


– honey, agave syrup, birch sugar or xylitol, all sweeteners and food products containing in its composition sorbitol, maltitol, mannitol, sweetened alcohols (the packaging usually lacks information about the sweetener so it is better not to risk), glucose-fructose syrup (we find it’s mostly sweet and sugary drinks – you should read labels and it’s best not to buy highly processed foods).


What’s next?

You already know what to avoid in your menu to improve your well-being and comfort of life. I realize that these products are not enough, the more it is worth to consult a dietitian in order to choose a well-balanced diet. In the next article, I will present a list of safe products, which are worth reaching in the elimination phase. Low FODMAP diet is very extensive and to start the elimination phase, you should prepare yourself well by getting the right knowledge and supplying the fridge. Therefore, I invite you to read the next article remaining in this subject next week.


Low FODMAP diet – what to eat and in what quantities?

In the last article I wrote about what should be avoided by using the FODMAP diet to relieve the symptoms of IBS. You probably wonder what products will be safe for the intestines and should be included in your diet? The elimination phase of the low FODMAP diet is not easy, but thanks to this article I hope that it will not be difficult for you.

Food recommended in the low FODMAP diet by groups of food products


Milk products

– lactose-free products – milk, yogurt, cheese

– yellow cheese, camembert, brie, parmesan, feta, mozzarella, cottage cheese


– oranges, mandarins, grapes, kiwi, lemons, limes, pineapple, strawberries, green bananas (max. average art), raspberries (max. 90g), blueberries and blueberries (max. 60g), ripe bananas (yellow ones with black dots) max.1 / 4 of the average piece)

Grain products

– gluten-free bread without wheat, wholemeal wheat bread, spelled leavened bread (max.3 slices), millet wafers, corn and rice wafers (max 4 pieces)

– buckwheat, millet, maize, potato, rice, and spelled flour

– buckwheat groats not roasted (max.27g boiled), millet, maize

– white, brown, wild, red, basmati, quinoa rice

– gluten-free pasta without wheat, corn, buckwheat, cooked wheat noodles (max. 74g)

– mountain oatmeal (max.50g), rice


– chickpeas (max.2 tablespoons boiled), lentils from a can (max.1 / 2 cup well washed) or boiled (max.23g)

– tofu, tempeh

Meat and eggs

– beef, pork, chicken, turkey, lamb, fish and molluscs

– eggs


– cucumber, squash, eggplant, radishes, red pepper, chard, cherry tomatoes (max.200g), fresh tomatoes (max.250g),

– root celery, carrot, parsley, parsnip, pumpkin, potatoes

– spinach, kale, chives, lettuce, okra, arugula, chicory, seaweed

– Chinese cabbage, white and red cabbage (max.140g)

– zucchini (max.70g), green pepper (max.100g), turnip (max.100g), green beans (max.120g), cherry tomatoes

– beetroot (max.20g), avocado (max.20g), broccoli (max.47g), maize (max.1 / 2 flasks)

Nuts, seeds and seeds

– peanuts, macadamia, pecans, brazilian, Italian, pine, almonds (max.10 items), hazelnuts (max.15g)

– peanut butter, coconut flakes (max 18 g), almond flour (max.24g)

– poppy seeds, pumpkin seeds, sunflower seeds, sesame seeds, chia beverages

– water, green tea, white, mint, weak black, coffee

– soy beverage from soy protein, rice, almond, hemp, canned coconut milk

– cranberry juice, tomato juice, vegetable juices (without vegetables that are prohibited)


– maple syrup, sugar, aspartame, saccharin, stevia powder

– dark chocolate (max. 90g)

Moderation and variety

Moderately in the hypersensitive bowel syndrome is even more important than in a healthy person. When using a diet based on products with a low amount of fructose, lactose or other disturbing intestinal calm components, it is important that even those potentially safe should not eat in excess. Consuming too much low FODMAP product in one meal it is easy to exceed the safe FODMAP limit.

Another important rule of the diet is a variety. A colorful, medium-sized plate, containing various types of vegetables, some cereal products, healthy fats and the addition of a source of protein will guarantee comfort after a meal and a slender waist.

The skill of preparing dishes is also important in ZJD. Cooking in water, steaming, stewing without the addition of fat or burning in the sleeve will make the dishes easily digestible which is crucial in all diseases of the digestive organs.


Monitoring the body’s response

Compliance with the rules of the elimination phase is a big step, but not the last. In addition to planning a menu so that it is poor in mono-, di- and oligosaccharides and polyols, you should monitor the reactions of your body. The best solution is to keep a diary in which, in addition to the menu, there will be room to save your mood after each meal. In this way, catching component or quantitative errors or combining gastrointestinal symptoms with stressors will be child’s play.

What if IBS still does not give up?

After 8 weeks of elimination phase, they still go crazy? Despite the efforts made and the strict adherence to the menu excluding products rich in fructose, lactose, polyols and other FODMAP relief is you unfamiliar? It is possible that IBS was a misdiagnosis. As you already know, these ailments can be the cause of other diseases. Richer with the experience of using the low FODMAP diet, you must focus on in-depth research and diagnosis towards other diseases. Remember that health is the greatest value in life, so let’s do it!


What to eat to lose weight?

The right diet helps you lose weight, maintain a healthy body mass, supports health and well-being. Discover products that have a particularly positive effect on the female body and mind.

  1. Blueberries, raspberries, blackberries, etc.

Why do you need them to protect against cancer breasts and ovaries

How many of them you need ½ – 1 glass a day

Berries contain a lot of antioxidants. They prevent urinary tract infections, support eyesight, protect cells from damage. Eat them fresh or frozen, add them to oatmeal, salads and cocktails.

  1. Salmon

Why you need it is a source of healthy fat that protects the brain and heart

How much do you need 2 portions a week

Eating fish from cold sea water prevents Alzheimer’s disease, heart disease and cancer. All this thanks to the presence of Omega-3 acids in them. But it is not everything! Salmon meat contains all the B vitamins that prevent depression and increase energy levels.

  1. Spinach, beetroot, kale

Why do you need them? They contain foils that regenerate cells

How many do you need 4 servings a week

Vegetables with dark green leaves are a bomb of vitamins and nutrients. They also contain iron, which is especially needed for ladies who experience heavy periods that are pregnant or exposed to high stress. Add them to salads, omelets, lasagna, sandwiches.

  1. Oat flakes, wheat

Why do you need them contain a lot of fiber, help control weight and cholesterol levels

How much do you need 2-3 servings a day

Whole grains (oats, wheat, brown rice, buckwheat, barley) are a source of complex carbohydrates and fiber, which slows the absorption of sugars and prevents a rapid rise in blood sugar. Therefore, make sure that at least half of the cereal products in your diet are whole grains.

  1. Nuts

Why you need them are a source of healthy fat, lower cholesterol, protect the heart and brain

How much you need 42-43 g per day

Nuts are also a good source of protein, vitamins and minerals. They contain Omega-3 fatty acids and monounsaturated fatty acids that support the health of the circulatory system.

  1. Carrots, pumpkin

Why do you need them to protect against cancer breasts and ovaries

How much you need 5-6 glasses a week

Intensely yellow and orange vegetables contain huge amounts of beta carotene (provitamin A) and potassium. They protect eyesight, support muscle work.

  1. Yogurt

Why do you need it strengthens the bones, regulates the work of the digestive system

How much do you need a minimum of 4 glasses a week

Yoghurt is an ideal source of B vitamins, protein and calcium. Buy yogurt with live bacterial cultures (probiotics). Pay attention not to eat yogurt, which is approaching the expiry date – in such yogurt no more live bacteria!

Good to know Greek yogurt contains more protein than other types of yogurt. Fruit yoghurts, especially non-fat yoghurts, usually contain a lot of sugar!

  1. Leguminous

Why do you need them for a long time provide energy, they are the building blocks of bones and muscle tissue

How much do you need 3 glasses a week

Beans, broad beans, lentils, peas – contain a lot of protein and fiber. Use different types of beans in the kitchen and add them to soups and salads.

  1. Green tea

Why do you need the flavonoids contained in it, strengthen the immune system, reduce the risk of cancer and other diseases

How much do you need 2-3 glasses a day

Flavonoids are powerful antioxidants, stronger than vitamin C or E. They also have anti-inflammatory effects.

  1. Avocado

Why you need it contains healthy, monounsaturated fatty acids, vitamins and nutrients

How much do you need 1 serving a day (1/5 avocado)

Avocado is also a source of fiber and cholesterol-lowering substances and eye-catching substances. The fat contained in avocado support slimming.


How to fight infection in natural way?

When you get sore throat, runny nose and general weakness, refrain from immediately reaching for medication. Try to fight the infection in a natural way – it is much healthier, cheaper and at the same time not less effective than swallowing boosted pharmaceuticals.

  1. Sorbet ice cream

Sorbet, eaten with tiny portions (sorbet in the form of a lollipop or ice cream on a stick will be perfect) soothes the swelling of the mucous membrane and lowers it. It is also a source of extra water, and hydration of the body helps to fight the cold – it thins the secretions, helping to get rid of them from the nose, sinuses and bronchi. Bet on sorbets made of real fruit or juices, which will provide the body with an additional dose of vitamins.

  1. Turkey sandwich

Turkey meat is a diet rich in protein and low in fat, and therefore very nutritious. Although the cold causes you to lose your appetite for meat, try to force yourself to eat the turkey breast, which will give the body the energy to fight the infection. You can eat meat in a sandwich or the same, topped with cranberry sauce, which will give it its aroma and flavor.

  1. Vegetable juice

Who wants to stand to cut vegetables for a salad when it’s leaking from the nose and the joints hurt from fever? No one! Therefore, a good solution is to order the pantry in the vegetable juices. When you feel unwell, drink them often, and hydrate the body and take all the antioxidants’ firecrackers, including vitamins. Feel like a sweeter taste? Reach for fruit juices.

  1. Broth

Our grandmothers were right when our parents were curing a broth. There is evidence that the broth perfectly irrigates and has a mild anti-inflammatory effect. Researchers also found that the hot broth improves the action of cilia – tiny, thin hair elements of the nasal passages – which increases protection against bacterial and virus attacks.

  1. Garlic

This is another natural medicine that our ancestors were keen on. And they were right. Garlic has an action that combines microbes and supports the immune system. Eat it thinly sliced ​​on a sandwich with butter or add to other dishes.

  1. Ginger

Does your stomach hurt? Do you have nausea, suffer from diarrhea? Ginger will help you, which combines these ailments, and at the same time has a mild anti-inflammatory effect. Add it to dishes, drink it with water. Remember that the best is freshly grated, although powdered also helps.

  1. Hot tea

Green, oolong, white, red and black – all teas contain antioxidants, although the tea is brighter, the more they have. Hot infusion with the addition of honey and lemon will ease the sore throat, and a clean, applied in the form of inhalation will bring relief to the stuffed nose.

  1. Banana

This is the best pan for those suffering from nausea and vomiting. Together with rice, apples and toast, they are food that doctors recommend to people recovering from stomach flu. They are easy to digest, they do not irritate the digestive tract.

  1. Toast, rusks

Sometimes it is the only thing a person feels like wanting, when there is no appetite for other, heavier dishes. Crunchy toasts help fight nausea, satisfy hunger and give energy to the body that is needed to fight microbes.

  1. Drinks replacing meals

Sometimes the recovery after infection is accompanied by a lack of appetite. Then the easiest way is to take food in a liquid form. Try sports drinks, rich in protein, and low in sugar and lactose free. Make sure that the drink contains at least 6 grams of protein per serving. Choose the taste that suits you best – strawberry, chocolate, vanilla. It’s better to drink a meal than give it up.


Tasty, healthy and appetite suppresing products (part 2/2)

When going on a diet, you do not have to go hungry. All you have to do is enter the products on the shopping list, which suppress hunger, are tasty and healthy. And there are a lot of them!

  1. Tabouli / Tabouleh / Tabbouli

More and more a favorite dish that comes from Lebanon, contains bulgur grits, which are rich in protein. The whole dish is low-calorie and low-fat, so it allows you to be saturated with low caloric expense. A simple, homemade way to prepare a meal of bulgur groats is to add beans, tomatoes, cucumbers and parsley to it.

  1. Soups

The most valuable and low-calorie soups are based on vegetable broth unless they are seasoned with sour cream. When served hot, they are eaten slowly, avoiding absorbing too many of them. Two-course dinner, which as the first dish contains soup, makes the total caloric value of the meal will be lower – the soup will take up space in the stomach, thanks to which there will be less space for the second, usually more caloric dish. A good idea is also a one-course dinner consisting of soups enriched with beans or lean meat.

  1. Salads

It is also a good idea for the first course, before a more calorific dish. The salad contains a lot of water and effectively fills the stomach. There are hundreds of recipes for salads – with vegetables, fruits, cheese … The only thing to pay attention to when choosing a salad is a sauce – sometimes it is very caloric. Therefore, you should use it in moderation, or choose a salad with the addition of vinaigrette sauce or yourself sprinkle them with olive oil and balsamic vinegar.

  1. Vinegret sauce

There are results of tests that prove that vinegar helps the body burn fat. To prove this theory, further research is needed eventually, but there is no doubt that vinegret sauce is the best way to season a salad – it adds its aroma at a low calorific cost (vinegar is zero calories). You can read about the properties of wine vinegar here.

  1. Nuts

A handful of nuts is an excellent snack, rich in protein, fiber and healthy fatty acids. Nuts – eaten in reasonable quantities – promote weight loss and lower cholesterol. The biggest problem with nuts is that it is difficult to limit yourself to eating a small amount. Therefore, do not put all their packaging in front of you, but put the prepared portion into a bowl and stop at it.

  1. Popcorn

The one prepared without fat has many advantages – it is low calorie, contains fiber and is filled with air. You can eat it whole bowl without exposing yourself to a large number of calories, which you can not count on, preparing a bowl of potato chips.

  1. Skimmed milk

Skim milk provides protein and calcium, but no fat is found, which is found in full-fat milk. The milk stays in the stomach longer than water, so it saturates the food for longer, and also hydrates the body. Scientists suspect that skimmed milk, like other “lean” dairy products, is conducive to slimming and reducing body fat located on the stomach.

  1. Lean meat

Protein is sated for a long time and accelerates metabolism. The best is poultry meat (without skin) and “lean” beef cuts – they contain little fat, which means they are less calorific. A portion (100 g) of high quality beef contains only 4 g of saturated fat.

  1. Fish

One of the best sources of protein are fish. Research suggests that fish is better than poultry and beef. The meat of the majority of fish is “skinny” and the “fat” species contain the beneficial types of fat – omega-3 fatty acids. This is why Atlantic tracking, salmon and other “fat” fish are considered to be products that promote health.

  1. Beans

Beans are a source of biota and fiber, so a product that sates and provides low calories. You can add them to soups, salads or wipe, adding to dips. The can of beans provides up to 12g of fiber, 4 grams of fat and 15 grams of protein.


Tasty, healthy and appetite suppresing products (part 1/2)

When going on a diet, you do not have to go hungry. All you have to do is enter the products on the shopping list, which suppress hunger, are tasty and healthy. And there are a lot of them!


  1. Greek yogurt

What makes Greek yogurt help in weight loss? The protein content in it – twice as much as in other yoghurts. The protein is digested longer, and therefore better fed. It is best to reach for Greek yogurt with the lowest sugar content, which allows to prevent a rapid increase in blood sugar, inhibit hunger pains and keep the body in the mode of burning calories from fat.

  1. Quinoa

In stores you can also find it under the English name quinoa. It is a seed originating from South America, which by the Incas was called “the mother of grains”. In comparison with other cereals, quinoa has the highest protein content – 8 g in the amount contained in the glasshouse. It is also rich in fiber and easy in kitchen cooking – a quinoa is enough to cook just like rice. Quinoa has more calcium than milk. It is a very good source of iron, zinc, selenium, vitamin E and B vitamins.

  1. Cinnamon

Scientific research suggests that cinnamon may help stabilize blood sugar levels. This is a key issue in controlling excessive appetite, especially in people with type II diabetes. Cinnamon, instead of sugar, you can season coffee and tea. It’s a simple and tasty way to eliminate calories and fructose from sugar added to these beverages.

  1. Hot pepper

Chilli pepper contains an odorless substance called capsaicin, which suppresses appetite and slightly accelerates metabolism. Spicy seasoning makes it eat less of it, so you absorb fewer calories.

  1. Grapefruit

Although this fruit has no magical effect on metabolism, it allows you to get saturated at the expense of fewer calories consumed. It is also rich in cellulose (unless it gets depleted of all the “membranes” and the whole white skin), which suppresses appetite. The best idea is to eat a half of this fruit before a meal. Why else should you eat grapefruit, when you lose weight, read here.

  1. Watermelon

Fruits containing a lot of water help to fill the stomach, preventing overeating with other calorie foods. Many fruits and vegetables can fulfill this task, and watermelon is only the best representative of them. This fruit also contains a large amount of lycopene (an antioxidant) and vitamins A and C.

  1. Pears and apples

These two fruits also contain a lot of water. Eating with peel provides a high dose of fiber that fills the stomach. If you choose a fruit or juice made from it, it is better to choose fruit. It will take more time to eat it, thanks to which the feeling of fullness will appear earlier. In the juice there is also much less fiber than in the whole fruit. It is always necessary to avoid sweetened juices, which effectively sabotage slimming activities.

  1. Grapes – no raisins

100 kcal is found in two glasshouse grapes and only in ¼ coral of raisins! Due to the high water content, the grapes are sated better than raisins. Every lover of raisins should remember that one should refrain from eating a large amount of them, because the glass of dried grapes contains up to 400 kcal.

  1. Blueberries

Like other fruits, so berries contain a lot of water and fiber, so they stay longer for a long time. They are sweet, but allow you to satisfy your taste for a sweet taste with much lower calorific expense than, for example, cookies. They are extremely rich in antioxidants.

  1. Fresh vegetables

Raw vegetables can be an excellent snack. They are crispy, full of water and fiber, and have low calories. Half a slice of chopped celery only has 8 calories! When you want to munch something, instead of using chips and cookies reach for vegetables – celery, kohlrabi, carrot.

  1. Sweet potatoes

Usually, to add a distinctive taste to the potatoes, topping them with sauces, fat, and sprinkling with cheese. Baked sweet potatoes have so much flavor that they do not need to be seasoned, and thus you can save a large number of calories. Sweet potatoes contain potassium, beta carotene, vitamin C and fiber.

  1. Eggs

Scientific research has proven that eating breakfast rich in protein allows you to satisfy your hunger for longer. One egg is only 75 kcal and as much as 7 g of high quality protein. A high-protein breakfast speeds up the metabolism more than a meal full of carbohydrates, allows you to give up a snack before dinner or reduce its size and calorie.

  1. Coffee

The favorite drink of many people can help in slimming down, because it speeds up the metabolism. However, if you hope that the effect of faster metabolism after drinking a cup of coffee will give a positive effect, do not spoil it enriching the coffee with a lot of sugar, because its calorific value will significantly exceed the number of calories burnt due to the action of caffeine.

  1. Flakes

Wholegrain cereal is worth eating because of the fiber and hot water in which it is prepared. A warm meal is slower than cold, your body will be able to signal to you that you are already full, and fiber and water will effectively fill the stomach. Avoid the sweetened flakes and decide for yourself how to season your breakfast with cinnamon, vanilla, and fruit.

  1. Crunchy bread

Wholemeal, crunchy pieces of bread are a good alternative to crackers. Scientists say that people avoiding products prepared from white flour, and enriching the diet with whole grains have a lower tendency to accumulate fat on and in the stomach. The same effect can be achieved by changing white bread, white pasta and processed breakfast cereals into their equivalent counterparts.

Health & Beauty

Where is salt hidden!?

Salt is eaten in reasonable quantities and is healthy. Supports the body’s water management, allows the proper functioning of muscles and the nervous system. Unfortunately, due to the modern diet, we often eat too much of it. Do you know what salt products are the most?

A healthy person should eat up to 2300 mg of sodium each day, and people with hypertensive problems should not eat more than 1,500 mg per day. Meanwhile, most of us eat it more without knowing that what they put on the plate contains large amounts of salt. Here are the most salty foods. When you buy and eat them, remember to keep your hands away from the salt shaker.

Frozen, ready-made dishes

One serving of frozen lasagna is 1200 mg sodium, which is more than half of the daily requirement of a healthy person and almost the maximum dose for a person suffering from hypertension. Always read labels on ready meals and read them carefully – you are interested in the amount of sodium in the whole portion, not in 100 g.

Breakfast cereals

A portion of cereal in a glass may contain 250 mg of sodium. If you like cereal, mix half a glass of puffed rice with half a glass of your favorite cereals and add this mixture to milk or yogurt. You can also look for cereals with low sodium content. Typically, these more processed flakes (circles, balls, etc.) contain more sodium than mixtures of natural flakes.

Vegetable juice

A glass of tomato or multi-vegetable juice is a simple way to increase the number of portions of vegetables in your daily diet. However, not every juice will be good for you, if you have to be careful about the amount of salt you eat. Some juices are very salty – one glass contains 480 mg of sodium. Luckily, you’ll find juices with a reduced content on the store shelf.

Vegetables in a can

Did you know that a can of corn contains even 730 mg of sodium? Before you buy, check how much salt has been added to the canned vegetables you want. Whenever you prepare a dish using canned vegetables, thoroughly rinse them before adding to the dish – this allows you to get rid of some of the salt.

Some processed meat

Sausages and sausages packed in foil can also contain a lot of salt. Some types of salami are recorders in this respect – 362 mg of sodium in two slices! Pay special attention to products with a reduced fat content – they usually have a higher sodium content.

Soups with powder and cans

Sometimes it’s the fastest way to warm up on a cold day. Unfortunately, instant soups are also often a “salt bomb”. The same is true for soups in cans that contain up to 750 mg of sodium per serving. Solution? Read labels.

Marinades and ready sauces

Prepared marinades and sauces are another group of products to watch out for. A spoonful of soy sauce can contain over 1000 mg of sodium. Therefore, use it in moderation. It is best to prepare marinades and sauces yourself, because then you control the amount of salt contained in them in 100%.


100 g of roasted, salted nuts are 192 mg of sodium. So it’s better to eat unsalted nuts that are just as caloric and contain the same nutrients as their salted counterparts.

Salty snacks

30 g potato chips contain 140 mg of sodium

30 g cheese cheeses contain 240 mg of sodium

30 g pretzels contain 390 mg of sodium

Warning! Snacks marked as fat-free do not contain less salt at all; they can even contain more of it.

How to read the sign

“No salt” – the product contains less than 5 mg of sodium per serving

“Low salt content – up to 140 mg of sodium per serving

“Reduced salt content” – sodium level reduced by 25%

“Untainted \ – no salt, but with natural sodium content

The names of salt

If you find sodium, disodium, monosodium or trisodium in the product, regardless of what the other part of the substance name is (citarate, saccharin, phosphate, alginate, etc.), it is a sign that the product contains salt.