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.
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.
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!

Health & Beauty


Protein is one of the basic energy and building components of not only man but also every plant. Proteins constitute about 20% of the dry matter of the human body. This article describes what the protein is, what its functions, sources are and what are the consequences of excess and deficiency of this ingredient in the daily diet.

Definition and basic division of proteins
A protein is a multiparty nitrogen compound composed of amino acids that are linked together by peptide bonds. The protein consists of nitrogen, carbon, oxygen, sulfur, and hydrogen. Such proteins are called simple. Those that are also combined with other components that are not amino acids at the same time are called complex proteins. Compounds are composed of, among others, phosphate acid, and more precisely its residue, carbohydrates and even fats.

Physiological functions of proteins
One of the most basic functions of protein is the building function. Proteins are part of every cell of a living organism, it is an essential ingredient for growth and development.

Another very important function of the protein is the supply of energy, 1 g of protein provides about 4 kcal. The body breaks down and synthesizes proteins every day, which is why it is one of the three basic energy components of the diet.

As mentioned above, proteins are part of every cell of the living body, but not only. They are part of enzymes, antibodies, hormones (adrenaline, noradrenaline, thyroid hormones), thanks to which their role in the human body is huge. Because they build other chemical compounds, they affect cellular and humoral immunity, participate in metabolic processes, transport of oxygen, iron or vitamins.

Proteins are also the basic building block of muscle fibers. They are mainly responsible for their work, they are also necessary to repair damaged body tissues. They participate in vision processes because they transmit light stimuli. They also affect blood pH due to its buffering capacity.

The body’s needs for protein
Proteins undergo constant exchange in the body, which is why it is necessary to supplement them daily with diet. Everyone has an individual need for protein. In addition to the amount of protein, attention should also be paid to its quality. This involves the need to provide all the essential amino acids. What should you pay attention to when calculating the demand for this nutrient?

Energy demand

According to Polish standards, the appropriate level of protein fluctuates within 10-20% of the daily energy demand. In terms of grams, it is 0.8-1 g / kg body weight in adults (women and men). At the very beginning, you should estimate how many calories a given person should deliver during the day, taking into account their sex, age, height, weight, and physical activity – and on this basis calculate the percentage of proteins.

Physiological status and age

When estimating the right amount of protein, it is also important to determine the physiological state. This is necessary because physiological conditions such as pregnancy or lactation require a higher supply of protein. This is due to the construction of new cells, including the developing fetus, membranes, increase in lean mass. The need for protein in pregnant women is 1.2 g / kg body weight/day, while during lactation 1.45 g / kg body weight/day.


After the diseases, the demand for protein increases. Increased protein supply aims to cover the loss of lean (muscular) body mass that occurred as a result of the disease. Sometimes, however, in kidney diseases, with their failure, the amount of protein should be significantly reduced to improve the work of these organs.


The body mass index helps most accurately determine the protein requirement calculated directly on grams because standards for the Polish population precisely determine the number of grams of protein per kg of body weight. For example, a woman with a bodyweight of 60 kg should deliver 48 g of white during the day because about 1 kg of her body weight is about 0.8 g of protein.

Physical activity

People who exercise very often and intensively may, and even should increase the amount of protein during the day. It is associated with the increase of lean body mass and the need to repair muscle microdamage associated with intense physical exercise. For people practicing endurance sports, the recommended protein intake is 1.2-1.4 g / kg body weight, while endurance strength 1.4-1.8 g / kg body weight/day.

The nutritional value of the protein

It is important to determine what quality protein is needed and to include in the diet products that can cover the demand for all essential amino acids.

Sources of protein in food
At the very beginning, it should be mentioned that there are two types of proteins – wholesome and defective. Full-value proteins are those that provide all essential exogenous amino acids that the body can not synthesize on its own. Besides, wholesome proteins provide amino acids in such proportions that the body can maximize them for the synthesis of body proteins, growth processes, as well as to maintain the nitrogen balance. Defective proteins are compounds that are not used wholly for the synthesis of body proteins, growth needs or to maintain the aforementioned nitrogen balance.

So where will we find wholesome proteins? Primarily in animal products. Full-value proteins provide eggs, meat, fish, as well as milk and dairy products.

Deficiency proteins include the majority of plant products. They do not provide all essential exogenous amino acids, such as valine, tryptophan, lysine, and methionine. Among plant products, the greatest nutritional value is found in the protein seeds of all legumes. These include soybeans, peas, beans, chickpeas, and lentils.

Although vegetable proteins are not wholesome, it does not mean that they should not be included in the daily diet, quite the opposite. Why? Mainly because with meals we usually provide a mixture of various amino acids (remember that even carbohydrate products provide us with proteins). During digestion and absorption, the body uses the phenomenon of amino acid supplementation, consequently increases the nutritional value of a meal or a 24-hour food ration. This is a beneficial phenomenon when planning vegetarian or vegan diets, where the choice of meat and animal products is limited.

Consequences of deficiency or excess of protein in the diet
In healthy people, protein deficiencies are very rare and are usually the result of a poorly balanced diet. In Poland, as in most countries of the world, the opposite situation is observed, i.e. increased intake of this macroelement. Insufficient protein supply is most often observed with increased demand caused by stress, infection or increased protein loss as a result of burns, diarrhea or hemorrhage.

It is also worth remembering one very important thing. Protein metabolism in the human body is closely related to the energy supply in the diet. Simply put, it means that if a given person provides too few calories with a diet, including a small amount of this energy comes from the supply of carbohydrates and fats, the body begins to intensively use protein as a source of energy. It impairs the protein economy, protein malnutrition and dysfunction of the body. It is worth thinking about it before we start to lose weight and use a low-calorie diet.

Long-term starvation leads to malnutrition called marasmus. This malnutrition is manifested by a high weight loss, including the loss of both fat and lean tissue (ie muscle), anemia, and immunity decline, because, as is already known, the protein is used to synthesize antibodies. There is also a disturbance of the function of digestion, absorption, breathing and even circulation.

In children, such diets may inhibit the growth and development of the body. Undernutrition may be caused by an insufficient supply of food associated with a bad economic situation or as a result of post-operative conditions, injuries or prolonged fasting for various reasons.

The second complication associated with inadequate protein supply is kwashiorkor malnutrition. Kwashiorkor occurs when the amount of protein is inadequate to the level of energy supplied. This malnutrition can be noticed by observation of typical symptoms, such as edema, fatty liver, hair color change, skin, and in children, inhibition of growth and development.

There are also cases of excessive protein intake exceeding the amount necessary for the synthesis of body proteins and nitrogen compounds. In this situation, increased catabolism, i.e. the breakdown reaction, as well as the increased use of protein as an energetic material is observed. What are the consequences for health? Above all, large, non-physiological amounts of protein supplied with the diet cause damage to the kidneys, increase the risk of osteoporosis, acidosis and kidney stones.

Protein plays a very important role in every living organism. Without protein, we would not be able to manage or function properly. However, as with everything, so with the amount of protein in the diet can not be overdone. It’s good to take into account the products that provide wholesome forms of protein when composing a menu so that we can cover the need for all essential exogenous amino acids.


Excessive thirst and its causes

The desire is the physiological basic need of the body, manifesting itself in the drive to collect the right amount of water and fluids. Excessive thirst felt in hot weather, or in winter – when we do not provide adequate amount of water and fluids to the body – is a normal symptom of dehydration. Nevertheless, excessive thirst despite drinking water and fluids can be disturbing. 

Excessive thirst may be an abnormal condition – the so-called polydipsia. It is not a separate disease, but rather a symptom occurring in the course of various diseases. Excessive thirst is accompanied by, among others, hyperthyroidism, diabetes insipidus and diabetes. An increased desire is usually accompanied by polyuria (polyuria), i.e. excessive urinary excretion. Sometimes, excessive thirst occurs on the neurotic ground. 


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When the desire is excessive? 

People who feel thirsty due to dehydration and begin to drink more fluids may get the impression that they drink too much. Exceeding the norm occurs while consuming more than 5 liters per day, assuming that the person does not train much, and the atmospheric conditions do not increase the demand for liquids. 

Excessive thirst as a symptom of diabetes 

Excessive thirst usually accompanies type 1 diabetes, i.e. associated with pancreatic damage and insufficient insulin production. In this case, excessive desire is accompanied by excessive urination and weight loss. An increased feeling of thirst is a consequence of the persistence of high blood sugar levels. The body, in the face of the inability to deliver it to the cells due to the lack of enough insulin, tends to expel it with the urine. Another example of a disease that is manifested by the feeling of excessive thirst is simple diabetes insipidus. 

Straight diarrhea – vasopressin disorders 

Straight urethra is a disease manifested by excessive thirst and increased urinary excretion. This is also accompanied by the inability of the urinary system to concentrate urine. Central aorta is due to disturbances of vasopressin secretion (an anti-diuretic hormone – ADH, produced by the hypothalamus and finally released by the pituitary gland). However, renal diaphragm is caused by an abnormal reaction of the kidney coils to vasopressin. In both cases, excessive urinary excretion leads to an increased need for water, which the person feels as an excessive thirst. Hormonal disorders underlie excessive thirst also in case of hyperthyroidism. 

Excessive thirst in the course of hyperthyroidism 

Hyperthyroidism is not always manifested by excessive thirst. The clinical picture of this disease can be very diverse. Individuals experience symptoms such as palpitations, weight loss, fatigue, feeling hot, sleep disturbances, nervousness and irritability. Hyperthyroidism often takes the form of an autoimmune Graves’ disease. Due to the constantly elevated metabolic rate, the body needs more fluids. Excessive thirst may be accompanied by elevated blood calcium (hypercalcemia). A similar condition occurs in hyperparathyroidism – then the person may also feel an increased thirst. Organic reasons are not always the foundation of excessive thirst. If the person is completely healthy and yet the intake of fluids caused by excessive thirst is too high, it is necessary to check whether the problem is caused by mental disorders. 

Excessive thirst on a psychic basis 

Although this may seem unlikely, mental disorders associated with excessive stress can cause excessive thirst. By eating a lot of liquids, some people relieve stress – we are not talking about alcohol, just about mineral water, herbal teas and other beverages. Another example is the sensation of dry mouth as a symptom of neurosis or severe stress. There may be many reasons for excessive thirst, so it must not be underestimated. Sometimes it’s worth being a little hypochondriac. Inquiry about health is definitely a better attitude than ignoring the problem. 

Metabolic rate – how to turn it up and keep it at a high level?

Behind the maintenance of normal body mass is the metabolism – the general processes of synthesis and the breakdown of chemical compounds, around which many myths grew. Its pace can be increased in various ways. The metabolic rate has a huge impact on the speed of weight loss, and thus on the effectiveness of the treatment. It remains important also during the period of stabilization and maintaining the desired body mass. The most difficult thing is to maintain a high metabolic rate when the body mass decreases and the body starts saving spare tissue. At this stage, the weight loss process is further complicated due to leptin. 

The influence of leptin on metabolism 

During the weight loss, the level of leptin in the blood decreases. This hormone is responsible for the release of free fatty acids from the subcutaneous adipose tissue into the bloodstream. A low level of leptin causes the body to not burn fat, it only saves it. The hormone is secreted by the body when it does not receive food for a long time. That’s why you need to eat to lose weight. 

Eat small portions regularly 

Consumption of small portions of meals, regularly (about 4-5 every approx. 3 hours), causes that the body does not feel hunger, and thus does not switch to the so-called. tissue backup mode. Metabolic metabolism is then maintained at a high level. Regular consumption of meals also affects the maintenance of normal insulin levels, which, like leptin, has a huge impact on the weight loss process. 

Insulin and adipose tissue 

Insulin is responsible for maintaining the proper level of glucose in the blood. Too long breaks between meals make it harder to keep your appetite in check. A very unhealthy habit is eating two large meals a day, in the morning and in the afternoon. After eating a hearty meal, your blood sugar level rises significantly. Similarly happens after eating a large amount of snacks or sweets. Consequently, insulin drains glucose into the cells, and unused sugar converts to fat. In this complex process of converting sugar into fat, various chemical compounds take part, but insulin acts as an initiator. Regular consumption of low calorie meals means that fat tissue does not grow. To satisfy the appetite with a small portion of food, it is worth choosing products containing protein. 

Protein improves metabolism 

Proteins not only cause a feeling of satiety for a long time, but also lead to an increase in metabolic rate by as much as 30%. Proteins are much more difficult to absorb compared to carbohydrates (not including the fiber contained in them) and fats. The body uses more energy to convert the protein into an absorbable form. High protein intake is also important in the long term. After the end of weight loss, the muscles will work to prevent them from re-gaining weight. Muscle tissue consumes energy even when resting. For its construction and regeneration after training, proteins are needed – in the end, their primary biological function is the building function. 

Exercise in the morning 

Speaking of training, it is worth noting that exercising in the morning is beneficial for the metabolic rate. Light aerobic exercises or gymnastics cause an acceleration of the metabolic rate – it will be high for most of the day. Breakfast or at least a light snack (eg a banana or a small portion of porridge) necessarily eat before the morning workout. 

The breakfast converts the metabolism into daily mode 

The metabolic rate decreases during the night and then accelerates during the day. In order for the metabolism to get awake from sleep, one must give him a signal that the body is already active. The consumption of the first meal is such a signal. Skipping breakfast additionally causes the body to save energy. Even cheating the stomach with mineral water will not help even though its consumption also boosts the metabolic rate – in conditions of proper nutrition. 

Water – essential for life (and weight loss) 

The average daily water consumption is 1.5 liters. Skipping water in the diet leads to deterioration of well-being and health due to dehydration of the body. This also adversely affects the weight loss process. Water is needed to metabolize fats, so it is better not to ignore the recommendations of doctors and dieticians. Rins out harmful products of metabolism. Most people who train and lose weight need much more water per day than 1.5 liters. Their demand can reach up to 4 liters. 

Sleep is important 

In the case of sleep deprivation, the center of hunger is stimulated by the cerebral cortex and subcortical centers. As a result, the production of hormones that are involved in regulating the appetite is disturbed – thus the appropriate amount of sleep, as well as the bedtime affects the rate of metabolism. During sleep, the body regenerates itself, thanks to which it functions better. 

Strength training is also important 

Consuming large amounts of water is important not only because of aerobic training, which causes effective fat burning. Strength training also increases the need for fluid intake. Although its effect is not directly the process of breakdown of body fat, it favors the building of muscle tissue. Therefore, it should not be overlooked in the process of slimming. Strength exercises help to keep the metabolic rate at a later time, by causing an increase in the muscle mass of the body. Muscle, more than fatty tissue and other tissues, affect the rate of metabolism. 

Regular physical exercise 

Aerobic and strength exercises performed regularly can affect cellular metabolism by increasing its rate by up to 30%. The muscle tissue built thanks to them increases the ability to burn calories and reduce body fat. Regular physical exercise is as important as regular eating. 

Think positive! 

Negative emotions – anger, dissatisfaction, worries – do not cause that the body mass decreases. Perhaps, sometimes stress suppresses appetite to such an extent that there is a significant decrease in body weight. This may be related to eating disorders and depression. These are serious and few cases. Negative emotions associated with stressful situations cause a slowdown in metabolism. The body reacts to stress by increasing the secretion of cortisol – a hormone that slows down metabolism. What’s worse, some people have an additional phenomenon of stress. They can be mastered when you are aware of where you feel for a chocolate bar, or a packet of chips and crackers. 

Eat with taste 

After all, the diet is not about clogging up with unhealthy snacks or fiber itself. Meals should be tasty and well seasoned. If there are no contraindications to the use of spicy spices, use cayenne pepper, jalapeno peppers and other varieties of spicy peppers. Spicy spices give the dish a distinctive taste, and further reduce appetite and increase the metabolic rate. Its action results from the content of capsaicin, which leads to thermogenesis – the conversion of energy into heat. Hot pepper can speed up the metabolic rate by up to 10%. 

Consume only what accepts your body 

The slowing of metabolism may be caused by eating foods that cause food allergies. Food allergy is not always easy to recognize because non-specific symptoms may only become apparent after some time from food intake, e.g. several hours or days after ingestion of sensitizing food. Food allergy leads to disruption of the absorption process of nutrients and the inability to fully digest food. Eliminating foods that cause allergies from the diet can lead to weight loss and metabolic processes. 


You can read also: 10 products supporting insulin sensitivity

Healthcare Woman

Creatine – effects in women

What is creatine? 

Creatine is a protein composed of 3 amino acids (single protein building blocks) of arginine, glycine and methionine. Creatine occurs naturally in human muscles. You can also find it in food in white meat, red meat and fish. 


Here you can find creatine – CLICK 


Creatine increases the supply of phosphocreatine in your muscles. Phosphocreatine is a storage of quickly available energy. This release energy is from phosphocreatine in the form of ATP (adenosine triphosphate). ATP is the fuel for every single cell! 

Your muscles can naturally accumulate around 120 grams of creatine, but with the help of supplementation you can increase its amount to 150 g. Is it worth doing? 

Creatine – effects of use in women 

Creatine is associated with bodybuilders? If you want to have a firm, muscular body, you can also benefit from supplementation with this compound. 

Creatine is especially recommended for those who practice sports requiring short, intense efforts. The main effect of its use is to increase the muscles’ ability to produce energy during a violent effort (the so-called spurts). 

Creatine will therefore work for anyone who 

exercises at the gym, 

runs sprints, 

he plays team games that require quick reactions (eg volleyball, squash). 

If you care about visualizing your muscles, shapely arms, thighs or a flat stomach, creatine will help you achieve this goal more strongly. 

Other effects of creatine use are 

increasing muscle mass (primarily by retaining water), 

stimulating muscles to grow, 

protection of muscles against excessive disintegration, 

acceleration of regeneration after training, 

reduction of muscle acidification. 

Effective dosage of creatine 

Do not be afraid that after introducing supplementation with creatine, your muscles will grow to a monstrous size. Even low doses can significantly improve performance during strength training. Muscles have a limited ability to incorporate creatine, which makes excessive supplementation senseless. 

Creatine – monohydrate, creatine citrate or creatine phosphate?

The most popular form of creatine is monohydrate – white, a water-soluble powder which is neutral in taste. It’s a stable compound, combining one molecule of creatine with a molecule of water. Other forms are also available on the market, for example, creatine citrate, creatine phosphate, creatine stacks. However, there is not enough evidence that these compounds are better absorbed or more potent in increasing exercise and muscle mass than creatine monohydrate. 

Creatine dosage plan 

For women, the most effective is taking small doses of creatine, several times a day. Thanks to this, the chances of creatine intake are increased. The larger the one-time dose, the more creatine is excreted in the urine. 

Dosing of creatine – plan 1 

Take 6 servings of 1 g creatine per day for 6 days, then use a maintenance dose of 2 g per day for 25 days. 

Dosing of creatine – plan 2 

Take 3 g of creatine every day for 30 days. 

Creatine should be taken for 3-5 months. Then it’s worth a month break. 

You must know that creatine does not work for everyone. In 2 of 10 people the effect is unsatisfactory. Creatine concentration depends on which type of muscle fiber dominates. This feature is genetically conditioned. If you have an advantage of type II (fast-twitch) muscle fibers, you are better at responding to creatine. Type I muscle fibers (slow-twitch) does not benefit from supplementation with creatine. 

If after a month of using creatine you do not notice greater strength and endurance, do not take it. 

Creatine is good to eat to or after a meal. Digestion causes the secretion of insulin. Insulin makes creatine better and more slowly absorbed, which results in better results. 

Side effects of taking creatine 

Creatine is a well-studied supplement. Unfavorable effects of its use can be observed only after prolonged use of high doses. 

The fastest noticeable side effect is the weight increase resulting from water retention. In extreme cases, improper use of creatine may also appear 

gastrointestinal discomfort, 

liver disorder, 

significantly renal load. 

After stopping the supplementation, creatine levels are slowly returning to normal for a few weeks. During this time, a slight decrease in muscle mass and strength is observed, but ultimately both parameters remain at a higher level than before supplementation. 


You can read also: Monohydrate or creatine malate – which one to choose?


Protein supplements before or after training?

Professional trainers are increasingly recommending protein supplements to their pupils regardless of their age or gender. Although, until recently, this kind of supplementation was considered a typically masculine fad, this trend changed by 180 degrees and women also eagerly reach for protein before or after training. Do you want to know how to properly supplement them and what actually gives it to your body? In this article you will find all the information about protein for exercise! 


Here you can find proteins –  CLICK 


What is protein and when to take it? 

Protein is a nutrient and building material that we need for proper functioning. Every day you deliver them to the body with food. The question, however, is it in the right amounts? 

If you are training hard and you want to increase your muscle mass (and what to fight for, because more muscle means faster fat burning), you should consider supplementary protein supplementation. 

What does protein supplementation give? 

The protein not only speeds up the metabolism, but also promotes slimming, because it is the only nutrient whose digestion absorbs so much energy (energy = burned calories). His increased participation in the diet pays off for people who are struggling to get a dream figure and also for those who want to avoid the yo-yo effect after a slimming diet. It is for this reason that trainers often encourage you to drink protein cocktails instead of, for example, eating a traditional dinner. 

At this point, however, it is worth emphasizing that excess protein in the diet can seriously damage your health, so any changes in the menu should always consult with an expert! 

When to take protein? Before or after training? 

There is only one answer to this question 


If you train under the supervision of a trainer, and the diet was arranged by your dietitian (of course in agreement with the instructor!), Often additional supplementation is not needed at all. A well-balanced menu, in which there is a division into training days and days without training, it is enough to achieve the goal. 

The situation is completely different in the case of people who eat and feel a lot at the same time. It is them who are dedicated protein supplements. It is worth remembering that supplementation of this ingredient is only beneficial if we are unable to provide the body with adequate amounts of protein from food, e.g. due to exceeding the daily calorie limit on a reducing diet or due to the usual lack of time. 

Protein after training 

Take it when you do not have the opportunity to eat a wholesome meal (eg you live far from the gym, after the exercise you rush to work, you forgot to take a meal with you) 

Protein before training 

Take when you have the opportunity to eat a wholesome meal immediately after the workout (one that contains both protein, carbohydrates and fats). 


You can read also: Protein, protein, how much should we consume per day?


Vegan products rich in protein

The role of protein in the diet 

Protein for vegetarians is as important as for meat fans. This component in the body has primarily building and regulatory functions. Thanks to proteins 

grow muscles, 

tissues regenerate (wound healing), 

the immune system works, 

hormones are secreted. 

Proteins are large and complex molecules. Their single building block is amino acids. 20 different amino acids build proteins. Amino acids are divided into 

endogenous, that is, one that can create an organism, 

exogenous, which must be provided with food. 


Here you can find plant proteins – CLICK


There are 8 exogenous amino acids referred to as FILM TWLT. This is an abbreviation of the first letters 









It is the content of exogenous amino acids, in particular lysine and methionine, which determines the quality of vegetable protein. 

Limiting amino acid and combining vegetable proteins 

A wholesome protein is one that provides all amino acids. Egg protein is considered to be the pattern. In vegetable products, most proteins are deficient (with the exception of soy protein). When one or several amino acids are missing, the body can not properly use such a source of protein. Such an amino acid is professionally referred to as a limiting amino acid. 

In legume seeds, the restriction amino acid is methionine. 

In cereal products, the limiting amino acid is lysine. 

Fortunately, it turns out that it is enough to eat the sources of both limiting amino acids within 24 hours to satisfy the body’s needs. You can also combine wholegrain cereal products and legume seeds in one meal and thus create a meal that provides wholesome protein with a combination of both ingredients. 

Sources of vegetable protein 

The best source of protein for vegans is legume seeds, which contain about 20-25% of this ingredient. Less protein is found in cereal products (5-15%). Its source is also pits, nuts, seeds and to a lesser extent some vegetables (eg sugar peas). 

Vegan, like any healthy person, should provide 0.8-1 g of protein per kilogram of body weight. If you weigh 60 kg, eat from 48 to 60 g of protein daily. Remember, however, to properly combine the sources of limiting amino acids. 

Plant products – sources of protein and lysine (primarily legume seeds) 

Boiled soybeans 


White beans from cans 

Cooked lentils 


Plant products – sources of protein and methionine (pips and cereals) 

Pumpkin seeds 

Sunflower seeds 



Barley flour 

How to properly combine vegetable proteins? 

Make sure that you have both lysine and methionine in each of the 3 main meals (breakfast lunch and dinner). See how to do it! 

Incorrectly composed dinner 

Buckwheat with pumpkin seeds, zucchini, spinach and dried tomatoes. 

Buckwheat and pumpkin seeds – sources of methionine 

The lysine source is missing 

A properly composed dinner 

Buckwheat with pumpkin seeds, chickpeas, zucchini, spinach and dried tomatoes. 

Buckwheat and pumpkin seeds – sources of methionine 

Chickpeas – the source of lysine 


You can read also: Soy protein in diet


Some facts about milk that you need to know

Many words are spoken and written about the qualities and disadvantages of milk, and the opinions about its health and nutritional values ​​are strongly divided, and the opinions expressed often contradict each other. Interestingly, a significant part of both these critical and enthusiastic theories – there is no solid justification. In this article I will present a few hard facts about milk, which you should read to form an opinion about yourself. 


Here you can find milk proteins – CLICK


Problems with drinking milk

Some people can drink milk with liters and do not experience any unpleasant consequences resulting from this fact, other people feel discomfort from the digestive tract, bloating, gas, sometimes diarrhea after just one glass. For this fact corresponds to lactose contained in milk, a sugar which is not tolerated by everyone equally. The problem with milk sugar tolerance may be related to deficiency of the enzyme – lactase. It is worth knowing that usually doses of milk in the range of 150 – 250ml are tolerated by most people quite well, only exceeding this amount results in intestinal problems. 

Scientific research

Indicates that milk can have a positive effect on the post-workout regeneration process, where its action includes, on the one hand, rapid replenishment of liquids and electrolytes, and on the other – renewal of energy reserves and enhancement of protein synthesis. It has been experimentally proven that when it comes to hydration, milk is not inferior to leading sports drinks, and in the field of muscle regeneration – it works better than carbohydrates, drinks containing soy protein. Interestingly, better results were obtained for full-fat than non-fat milk. 

Some facts

Although it would be better to drink fresh milk than it is bought in stores, it is not true to say that the latter is worthless. Similarly, it is better to choose pasteurized and microfiltered milk than UHT sterilized, but here, contrary to many theories, there is no diametrical difference between them in protein, vitamins and minerals. Often the attention is paid to adverse effects resulting from submitting milk to industrial methods of thermal processing, however, it is worth remembering that milk straight from a cow should also be subjected to high temperatures in a domestic environment, which, like pasteurisation or sterilization, would lead to some loss of nutrients. Much more important than the method of heat treatment is the way of feeding cows and in what physiological state they were in the milking period. 


You can read also: Can drinking milk be dangerous for your health?


Egg protein or whey protein isolate?

With the current saturation of the market, various preparations appear with questions and doubts about the choice of the right type of protein. We will try to briefly discuss the less common types of protein supplements available.


Here you can find proteins – CLICK


Protein is an essential component of the bodybuilder’s diet. Why reach for nutrients?

Because providing large amounts of protein only from the diet, especially for heavier players is a very big challenge. This does not mean that you should only focus on providing protein from the powder. In this way, you will never increase muscle mass, because the balance will lack key carbohydrate and fat components.

Egg protein is one of the historical types of protein, which does not mean that it is worse than new types of protein supplements. It has an ideal aminogram, is well tolerated, easily absorbed.

In 15 grams of egg white protein nutrients, there is 1

These are the amino acids known as BCAAs. 

It is the amount of leucine in the protein that is responsible for its anabolic effect. The study found that a small amount of leucine, for example in rice protein, forces much larger portions of nutrient compared to, for example, whey protein (WPC). The same principle applies to all plant proteins, they are characterized by low leucine content. 

In the case of an ordinary chicken egg, 60 g (medium egg) contains 7.5 g of protein, 0.36 g of carbohydrates and 5.82 g of fat. In 50 g boiled eggs we find 6.3 g of protein, 1 g of carbohydrates and 5 g of fat.

For comparison, we can find 50 g of the whole egg

You can see the unquestionable profit from the use of protein supplement. To compensate for the content of these 3 amino acids, 15 g of egg white nutrient should eat over 100 g of egg. 

In one study, the Japanese attributed 30 women to egg whitefish or carbohydrate (maltodextrin) nutrient groups. The researchers were surprised by the lack of significant effects of protein supplementation in comparison to the carbohydrate group. Where did they make a mistake? In the protein supplement group, 1.08 g of protein per kilogram of body weight at the beginning and 1.23 g of protein per kilogram of body weight at the end of the experiment were provided. In the carbohydrate group about 1 g per kilogram body weight. These are nonsensical amounts of proteins, justified in the case of people aged 60-70, physically inactive, spending time mainly in immobility. Meanwhile, the study involved women aged 18-22. In addition, women consumed an average of 2000 kcal, while their lifestyle should provide 2445 kcal per day. And then the researchers were surprised that the ladies did not increase their strength in the squat, squeezing while lying – and there was generally no difference between the supply of protein and carbohydrates in terms of muscle growth. Remember, too little protein supply in the diet is not effective. A bodybuilder should provide daily at least 1.8 g of protein per kilogram of body weight, dosages of up to 3 g per kilogram of body weight are encountered. 


You can read also: WPC – whey protein concentrate




It’s worth finding out for beef, and here are 10 reasons why you should include it in your diet. 


Here you can find L-carnitine – CLICK



1. Beef contains creatine and is one of its richest sources. 

2. It is a rich source of vitamin B6. This vitamin fulfills many important functions in the body, eg it participates in the amino acid transformation, it enables the storage of energy, it participates in the formation of prostaglandins. 

3. Beef contains L-carnitine. Poultry and fish contain very small amounts. L-carnitine transports fatty acids to the mitochondria, in which they undergo transformation, giving energy to the functioning of the cells of the body. 

4. Beef is an excellent source of potassium and protein. 

5. Beef contains CLA, which is a strong antioxidant, reduces the level of bad cholesterol. 

6. Beef also contains magnesium and zinc, another two very important minerals for active people. Zinc has an impact on all basic life processes. It participates, inter alia, in wound healing, affects the work of the immune system, proper secretion of insulin. Magnesium also plays a very important role, among others, it is a growth factor, strengthens the body’s defense reactions, catalyzes many life processes. 

7. Beef contains iron. The beef is a red meat full of iron in its most accessible form. 

8. Contains alanine, an amino acid that serves as a key gluconeogenic amino acid. 

9. Beef contains vitamin B12 necessary, including for the production of red blood cells, the synthesis of nucleic acids. 

10. Is a low-fat meat (sirloin, a league). 


You can read also: How to make beef tartare


Truth and myths about the harmfulness of eggs

There are many articles about eggs, many outdated ones, the questions are still the same, so I renew the topic about the myths of egg harm. 

Eggs are the source of the most valuable substances, and yet some blame them for heart problems and atherosclerosis. Chicken egg is a complete material needed for the life of the future organism. This means that in egg yolk and protein we have all the high-quality substances essential for a chicken’s life, including cholesterol. 


Here you can find proteins – CLICK


What is cholesterol? 

Cholesterol is essential for the proper functioning and development of every organism. Without it, the brain and nervous system can not grow. This compound is the main component of myelin that protects nerve fibers and ensures proper conduction of stimuli. In the case of deficiency of cholesterol, the hormonal economy also lowers, the synthesis of steroid hormones (such as cortisol – stress hormone, aldosterone – regulating blood pressure, and female and male sex hormones) decreases. The production of vitamin D3, which “hardens bones” is also weak. Cholesterol is also necessary for proper digestion. It is processed into bile acids, thanks to which we absorb dietary fats. 

Cholesterol circulates in the blood and binds with special proteins called lipoproteins. Some, called “bad cholesterol” (so-called low-density lipoprotein – LDL), spread it with blood to the liver, and – what is worse – to other tissues, including the walls of the arteries. The second – high density lipoprotein (HDL), commonly referred to as “good cholesterol”, take the excess of this compound from peripheral tissues and blood and transport it to the liver, where it can be transformed into bile acids and removed from the faeces. Thus, they prevent the accumulation of cholesterol in the walls of the vessels. The more HDL circulates in the blood, the lower the risk of coronary heart disease and heart attack. 

Each egg (specifically a yolk) is a real cholesterol bomb. It contains about 200 mg on average. However, cholesterol in the veins only slightly depends on how much we eat it. Almost 80% of cholesterol (about 700-800mg) is made by ourselves, mainly in the liver (50%), skin (30%), intestines (15%), as well as in adrenal glands, skeletal muscles and brain (5%). In addition, cholesterol is supplied with food, of which about one third in the European diet is on eggs. However, the risk of atherosclerosis, heart disease and stroke is associated not with cholesterol alone, but with the concentration – and more specifically the ratio of concentrations – of proteins binding it. These, however, depend not on the amount of cholesterol consumed, but on the fat consumed. The unsaturated ones (from oil, olives, oils, nuts, avocados and fish) lower the LDL concentration, and increase the HDL. They therefore protect the heart and vessels. These saturated (from butter, milk, cheese, ice cream, red meat, chocolate and coconut) increase the concentration of both proteins. 

The worst are the so-called fats formed in the hardening of oils. They are found in margarines (the harder, the more) and frying fats, in fries, fried ready-made dishes and most industrial baked cakes. They only increase the level of unhealthy LDL lipoproteins, and with it the risk of heart attack, stroke and hypertension. 

What too much is not healthy

When there is too much LDL in the blood, the body tries to get rid of these compounds. First, it increases the production of bile acids and removes cholesterol from the faeces. When this method fails, it tries to store the excess where it is less harmful – in the skin (in the form of the so-called yellows), in the membranes of red blood cells and finally – in the walls of the blood vessels. The latter process leads to a reduction in the flexibility of the vessels and the narrowing of their light, i.e. to atherosclerosis. And here comes the “egg problem. 

This cholesterol must also be removed from the body, otherwise it will be harmful. Paradoxically, epidemiological studies have not confirmed that the removal of eggs from the diet had an effect on lowering cholesterol in the blood. Scientists have shown that the cholesterol contained in eggs does not contribute to the development of atherosclerosis, because the accompanying compound – phosphatidylcholine – reduces its absorption in the intestine. Only a small portion of the cholesterol from the egg is absorbed into the blood. But she is also harmless to the walls of the blood vessels, because the lecithin absorbed with it acts as an emulsifier. It connects with cholesterol molecules, prevents them from sticking to the walls of the vessel, and even removes some of those that have stuck there earlier. It can therefore be said that the eggs act antiatherosclerotic. 

Eat or not eat? 

Scientific data on the harmfulness of eggs are often divergent. Although most scientists say that eating eggs raises the risk of heart disease, studies published in the Journal of the American Medical Association have undermined this belief. For a long time, about 40,000 men aged 40-75 and 80,000 women aged 34-59 were examined. The subjects were not burdened with any serious medical conditions, such as diabetes, cancer or cardiovascular disease. It was found that people relatively healthy, eating 1 egg a day, are not particularly at risk of coronary artery disease. In this way, the previous opinion was once again denied that eggs are the main culprit in the formation of so-called bad cholesterol and that eliminating them from the diet is the most effective way to avoid atherosclerosis and cardiovascular disease. 

Egg is a treasure trove of nutrients, vitamins, minerals and trace elements, including those that are anti-atherosclerotic (vitamins D and B12, riboflavin, folic acid). Therefore, we can afford one egg a day without worry. Only people who already have elevated cholesterol or other health problems (diabetes or hypertension) should limit themselves to two yolks a week (proteins can be eaten without restrictions). 


Egg and tradition 

*) An egg is first and foremost a symbol of life. 

*) According to the tradition of the Koran, a young couple during the marriage ceremony must eat eggs half. Thanks to this, the young will not leave happiness and health. 

*) The old Jewish custom tells the bride to hide a fresh egg into the cupboard. It will be so easy to give birth to the children, as the hen lays the eggs. 

*) Although many people are afraid of eating eggs because of cholesterol, nothing will stimulate a lover, like a kogel-mogel. In the yolk is the vitamin of youth (ie E), niacin (it adds energy and improves mood), lecithin (increasing male fertility), zinc and selenium. 

*) It was once believed that bull kernels are more effective aphrodisiacs, but eggs also had their lovers. Charlemagne ate 12 of them every day, and Bismarck ate 16 for breakfast. 


You can read also: Egg or whey – that’s the question!