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Healthcare

The 5 biggest mistakes you make while cooking diet meals.

You do not have to be Gordon Ramsay, you do not need to be every day, she stood by the kitchen for hours. Check, however, that you are not committing these five surprising errors that may affect the calorific value of the diet and the nutritional value of diet meals. 

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Here you can find supplements supporting your diet – CLICK 

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1. Oil is poured on the eye 

It’s sin number 1! A spoon of rapeseed oil or olive oil is about 90 kcal! If there are 2 spoons in the recipe, it’s supposed to be like that! Pouring on your eye, you can add up to twice as much fat, and that’s an extra few hundred calories! A very good solution is to use an oil / oil spray that provides a minimal and precise application on the surface of the pan. 

2. During the cooking you try (still!) 

When you cook, especially if you have never used this recipe before, you must try your dish. But be careful not to do it every now and then. Record holders can do this even several times in one cooking. 10 tablespoons of soup is one third of the portion you had planned for dinner! 

3. You are falling into monotony 

Simplicity is needed to maintain healthy eating habits. Nobody has time to cook new, diet dishes every day! It’s normal that after a few weeks you have a few favorite, instant recipes. But be careful not to fall into monotony. Monotony is not just a smaller variation in nutrients. It is also boredom that can contribute to irritation and stopping the slimming diet. 

Make small changes! In the salad, change 2 kinds of vegetables, and instead of sunflower seeds add pumpkin seeds or any kind of nuts. Instead of salmon, buy another fish instead of coconut milk, use almond, etc. 

4. You buy chopped vegetables 

This is a convenient solution, but unfortunately very unfavorable for nutrients. After all, you just eat vegetables to enrich the diet with vitamins, minerals and antioxidants. Unfortunately, many of them are sensitive to light and oxygen (eg vitamin A, vitamin C, beta-carotene, lycopene, iron, copper). When buying cut, packaged and stored in the supermarket, you deprive yourself of what is the most valuable in them! 

A better solution is to buy a good multifunctional mixer. Such equipment will cut vegetables for you in a few seconds! 

5. You cook too much 

Would you like to try a recipe for pasta with asparagus and chicken, but the recipe includes 4 servings? Before you cook, think about how many servings you will need and reduce the amount of ingredients accordingly. 

Cooking too much means that you eat a large portion, because you put more than you planned. What you do not milk often lands in the trash can. It’s a pity your figure and money! 

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You can read also: Should we eat during training?

Categories
Healthcare

How to lose 3 kg in a week?

When measuring clothes, do you say that you are missing a perfect figure for a perfect figure? You do not have to give up wearing your favorite outfits. All you have to do is apply our weekly diet and combine it with several exercises for a flat stomach. Thanks to these simple activities you will lose up to 3 kg during the week, reduce waist circumference and firm your figure. Do not hesitate to do it! And if you like it, this spread can serve as a signpost, how to lose 10 kg in a month! 

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Here you can find supplements supporting your diet – CLICK 

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How to quickly lose weight in a week? Here are the rules of the diet! 

The rules are very simple, thanks to them you can easily arrange a menu. Choose the least processed products – chicken breast, skinny white cheese, eggs, natural yogurt, skim milk, vegetables – you can eat them at will. 

1. Use the minimum fat – grease the pan with a brush instead of pouring oil on it, add a tablespoon of salads to the salads. 

2. Eat bran – add a spoonful of yogurt, soups, salads. 

3. Limit carbohydrates – bread, pasta, rice; a day you can eat up to 2 slices of wholemeal bread or 2 tablespoons of buckwheat. 

4. Forget about the existence of sugar and sweets. These products are \ empty calories, they do not bring anything valuable to the diet. 

5. Give up coffee (you can drink a cup a day) and alcohol. Drink plenty of water and green tea (2 liters of calorie-free liquids per day). 

6. Try to salt as little as possible, use herbs for seasoning dishes. 

A menu that will allow you to lose 3 kg in a week 

 

Day 1 

Oatmeal breakfast with 3 spoons of bran and a glass of skim milk; cup of coffee without sugar 

II breakfast 2 hard-boiled eggs and a small kefir 

Lunch a large roasted chicken breast with your favorite herbs; small natural yogurt sauce with chopped clove of garlic and pepper; green tea 

Snack of cottage cheese; green tea 

Dinner 2 slices of turkey ham and 2 slices of smoked salmon or half a small smoked mackerel 

 

Day 2 

Breakfast of scrambled eggs with two eggs with onions, fried on a teaspoon of butter; coffee without sugar 

2nd breakfast – a large natural yoghurt with half of the pickled cucumber and chopped dill; green tea 

Lunch of cream soup with broccoli on a broth cube with reduced amount of sodium, with a spoon of yogurt; Veal schnitzel fried on a teaspoon of oil; green tea 

A snack of muesli from a spoonful of oatmeal, two tablespoons of wheat bran, a handful of raspberries or strawberries and a small natural yoghurt; green tea 

Skinny white cheese dinner cut into slices, layered with slices of tomato, sprinkled with chopped basil; green tea 

 

Day 3 

Breakfast porridge with bran (see day 1); coffee without sugar 

2nd breakfast salad with 2 handfuls of rocket, boiled beetroot, half of yellow peppers, crumbled slices of feta cheese and a handful of chopped walnuts; a teaspoon of olive oil, a few drops of balsamic vinegar, dried rosemary; green tea 

Frozen lunch mix of vegetables (eg carrots, cauliflower, broccoli) cooked al dente; small natural yoghurt sauce, chopped clove of garlic, half a teaspoon of Provencal herbs; green tea 

Cucumber snack and a bunch of radishes; green tea 

Dinner of two handfuls of cooked string bean with fried onions; green tea 

 

Day 4 

Breakfast banana smoothie blend half a liter of buttermilk, a large banana and a spoon of linseed with a teaspoon of natki, add sweetener to taste 

II breakfast of iced coffee, dissolve a teaspoon of instant coffee in a little water, blend with 300 ml of drinking yogurt, a drop of vanilla flavor and sweetener 

Lunch fruit smoothie 2 tablespoons bran pour boiling water and leave for 5 minutes, add a handful of strawberries and raspberries, a large natural yogurt, half a glass of milk and sweetener to taste, blend 

Kefir snack 

Supper half a banana cocktail without linseed 

 

Day 5 

Breakfast fried in butter omelette with 2 eggs, mixed with 2 tablespoons of milk, red pepper; coffee without sugar 

2nd breakfast of cottage cheese with cucumber and herbs; green tea 

Baked or grilled salmon dinner (30 dag) with boiled green beans; green tea 

Baked apple snack with a spoon of honey and cinnamon; green tea 

Dinner tomato cream soup 2 large tomatoes sparz, peel and cut into cubes. Fry on a teaspoon of butter, pour a glass of broth (from cubes), add a spoonful of bran and cook for 5 minutes. Mix and sprinkle with chopped parsley; green tea 

 

Day 6 

Breakfast two sandwiches with wholemeal bread with half a teaspoon of butter, thin ham and tomato; coffee without sugar 

2nd breakfast of cottage cheese with chives; green tea 

Lunch of vegetable soup on chicken wings, half a fried chicken (eat one portion, eg leg, leave the rest for the next day), boiled broccoli; green tea 

A fruit salad snack after a handful of strawberries and raspberries, diced kiwi, half a cup of natural yoghurt with sweetener; green tea 

Dinner of veal sausage with reduced fat content, tomato salad, pickled cucumber, yellow pepper with a teaspoon of oil; green tea 

 

Day 7 

Breakfast 2 soft-boiled eggs, a slice of wholemeal bread; coffee without sugar 

2nd breakfast salad with tomatoes and mozzarella cheese with fresh herbs, e.g. oregano or basil; green tea 

A chicken salad with two handfuls of rocket salad, a handful of leafy lettuce leaves, cucumber, red bell pepper, half avocado, diced chicken, a teaspoon of oil, mustard and lemon juice; green tea 

A snack of a thick slice of watermelon; green tea 

Dinner of a slice of wholemeal bread (thinly spread with butter) with a thick slice of lean curd, a glass of buttermilk; green tea (before going to bed) 

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You can read also: How to measure body fat levels?

Categories
Healthcare

9 principles that you need to know if you want to lose weight!

The author of the (diet) 100 method is the popular American coach Jorge Cruise, who developed this way of nutrition based on his experience in working with clients. Its premise was to create a slimming diet that will be effective, give a quick effect, but at the same time will not require a lot of commitment. 

Learn the most important principles of the method (diet) 100! 

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Here you can find supplements supporting your diet – CLICK

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Principle 1 

You can eat only 100 kcal of carbs during the day! 

Method 100 is actually a low-carb slimming diet. You limit simple sugars and complex carbohydrates. In total, they can deliver a maximum of 100 kcal during the day. 

Principle 2 

You consume a maximum of 25 g of carbohydrates every day. 

At the beginning of applying the method 100 it may be difficult for you to determine what amount of the product contains 100 kcal from carbohydrates. Remember that 1 g of carbohydrates is 4 kcal, so 100 kcal is 25 g of carbohydrates.

Principle 3 

Exclude simple sugars (sweets, fruits)! 

In method 100, all sources of simple sugars are prohibited. You should not eat sweets, sweet fizzy drinks, dried and fresh fruit, jams, sweet spreads for sandwiches. Also watch out for sugar added to ready-made dishes! 

Principle 4 

Limit complex carbohydrates (cereal products). 

Allowed 25 g of carbohydrates is a small amount of food. 25 g of carbohydrates can be found, for example, in 1.5 steps of rye bread or ¾ cup of boiled pasta. For this reason, in diet 100 you also limit complex carbohydrates (cereal, pasta, bread) up to the assumed limit. 

Principle 5 

Watch out for starchy vegetables (potatoes, sweet potatoes, pods). 

The source of starch, or complex carbohydrate are also some vegetables, eg potatoes, sweet potatoes, corn, peas, beans, lentils. Remember them by calculating the carbohydrate intake per day. 

Principle 6 

Put on protein products! 

The base of your diet are long-lasting protein products. They should be the main source of energy (calories) in diet 100. 

Principle 7 

Eat dairy products, fish, meat, eggs. 

Place eggs from organic hens and good quality meat and fish. 

Principle 8 

Supplement the diet with lots of vegetables! 

Add large amounts of vegetables to the protein source as much as you like. Remember to avoid starchy vegetables. Vegetables are a source of dietary fiber, which together with the protein creates an irreplaceable duet of satiating ingredients. 

Principle 9 

You do not need to count calories by applying all of the above 100 method rules! 

Apply the above principles lose weight without effort, you are full and you do not need to count calories. Control only the intake of carbohydrates. 

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You can read also: Slimming additions to the diet

Categories
Healthcare

How to choose the best diet for slimming?

How to find yourself in the jungle of new diets? If you do not want to fall into the trap of weight loss and weight change, check whether the diet has the features of a good slimming diet. What to look for? 

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Here you can find supplements supporting your diet – CLICK 

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Fast effect in a short time? 

Obesity is a complex problem and there is no one solution. Therefore, pay special attention to slimming diets that promise to find one, specific, instant way to lose weight. Why was not he talked about earlier? He was not known or everyone hid him! Although it sounds convincing, this is just a psychological manipulation! 

Author of the diet 

Who is the author of the diet? A doctor, dietitian or maybe a trainer who has his innovative method? Trust only educated people with experience who refer to scientific sources and do not stand in opposition to the whole dietary world. 

Your effort is needed! 

All over the world, the most important organizations related to dietetics (in Poland, the Institute of Food and Nutrition) are in agreement as to the basic nutritional recommendations. They are created on the basis of thousands of studies subjected to statistical analysis, and not only based on the experience of a single person. You know these recommendations very well, eat fish, limit salt, remember about vegetables and fruits, care for hydration. Only to achieve them you need your effort and commitment! You will not notice the effects without it! 

Features of a good slimming diet 

1. Does not exclude a large group of products! 

In the long run, you can not stand on a diet that excludes, for example, all cereal products. 

 

2. Easy to use and tasty 

If you spend 3 hours in the kitchen every day and the dishes will reject you, you will end your diet after a few days! 

 

3. Provides a visible short-term effect! 

You need motivation, that’s why you want to see the effect of your actions. 

 

4. Prevents the yo-yo effect 

A good slimming program provides a way out of the diet and stabilizes eating habits so that there is no yo-yo effect. 

 

5. Has a positive effect on health 

You feel that you have more energy! The results of your blood tests also improve! 

 

6. It is not expensive! 

You can not spend a fortune on grocery shopping! The diet should be based on commonly available products! 

The best slimming diets in recent years 

Based on these tips, we have chosen the best weight-loss diets for you in recent years. Choose the one that best suits your needs. We found ourselves in our top 

Mediterranean diet 

DASH diet 

Volumetric (volumetric) diet 

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You can read also: Slimming additions to the diet

Categories
Healthcare

How to lose 3 kg in a week?

When measuring clothes, do you say that you are missing a perfect figure for a perfect figure? You do not have to give up wearing your favorite outfits. All you have to do is apply our weekly diet and combine it with several exercises for a flat stomach. Thanks to these simple activities you will lose up to 3 kg during the week, reduce waist circumference and firm your figure. Do not hesitate to do it! And if you like it, this spread can serve as a signpost, how to lose 10 kg in a month! 

__

Here you can find supplements supporting your diet – CLICK

__

How to quickly lose weight in a week? Here are the rules of the diet! 

The rules are very simple, thanks to them you can easily arrange a menu. Choose the least processed products – chicken breast, skinny white cheese, eggs, natural yogurt, skim milk, vegetables – you can eat them at will. 

1. Use the minimum fat – grease the pan with a brush instead of pouring oil on it, add a tablespoon of salads to the salads. 

2. Eat bran – add a spoonful of yogurt, soups, salads. 

3. Limit carbohydrates – bread, pasta, rice; a day you can eat up to 2 slices of wholemeal bread or 2 tablespoons of buckwheat. 

4. Forget about the existence of sugar and sweets. These products are \ empty calories, they do not bring anything valuable to the diet. 

5. Give up coffee (you can drink a cup a day) and alcohol. Drink plenty of water and green tea (2 liters of calorie-free liquids per day). 

6. Try to salt as little as possible, use herbs for seasoning dishes. 

A menu that will allow you to lose 3 kg in a week 

Day 1 

Oatmeal breakfast with 3 spoons of bran and a glass of skim milk; cup of coffee without sugar 

II breakfast 2 hard-boiled eggs and a small kefir 

Lunch a large roasted chicken breast with your favorite herbs; small natural yogurt sauce with chopped clove of garlic and pepper; green tea 

Snack of cottage cheese; green tea 

Dinner 2 slices of turkey ham and 2 slices of smoked salmon or half a small smoked mackerel 

 

Day 2 

Breakfast of scrambled eggs with two eggs with onions, fried on a teaspoon of butter; coffee without sugar 

2nd breakfast – a large natural yoghurt with half of the pickled cucumber and chopped dill; green tea 

Lunch of cream soup with broccoli on a broth cube with reduced amount of sodium, with a spoon of yogurt; Veal schnitzel fried on a teaspoon of oil; green tea 

A snack of muesli from a spoonful of oatmeal, two tablespoons of wheat bran, a handful of raspberries or strawberries and a small natural yoghurt; green tea 

Skinny white cheese dinner cut into slices, layered with slices of tomato, sprinkled with chopped basil; green tea 

 

Day 3 

Breakfast porridge with bran (see day 1); coffee without sugar 

2nd breakfast salad with 2 handfuls of rocket, boiled beetroot, half of yellow peppers, crumbled slices of feta cheese and a handful of chopped walnuts; a teaspoon of olive oil, a few drops of balsamic vinegar, dried rosemary; green tea 

Frozen lunch mix of vegetables (eg carrots, cauliflower, broccoli) cooked al dente; small natural yoghurt sauce, chopped clove of garlic, half a teaspoon of Provencal herbs; green tea 

Cucumber snack and a bunch of radishes; green tea 

Dinner of two handfuls of cooked string bean with fried onions; green tea 

 

Day 4 

Breakfast banana smoothie blend half a liter of buttermilk, a large banana and a spoon of linseed with a teaspoon of natki, add sweetener to taste 

II breakfast of iced coffee, dissolve a teaspoon of instant coffee in a little water, blend with 300 ml of drinking yogurt, a drop of vanilla flavor and sweetener 

Lunch fruit smoothie 2 tablespoons bran pour boiling water and leave for 5 minutes, add a handful of strawberries and raspberries, a large natural yogurt, half a glass of milk and sweetener to taste, blend 

Kefir snack 

Supper half a banana cocktail without linseed 

Day 5 

Breakfast fried in butter omelette with 2 eggs, mixed with 2 tablespoons of milk, red pepper; coffee without sugar 

2nd breakfast of cottage cheese with cucumber and herbs; green tea 

Baked or grilled salmon dinner (30 dag) with boiled green beans; green tea 

Baked apple snack with a spoon of honey and cinnamon; green tea 

Dinner tomato cream soup 2 large tomatoes sparz, peel and cut into cubes. Fry on a teaspoon of butter, pour a glass of broth (from cubes), add a spoonful of bran and cook for 5 minutes. Mix and sprinkle with chopped parsley; green tea 

 

Day 6 

Breakfast two sandwiches with wholemeal bread with half a teaspoon of butter, thin ham and tomato; coffee without sugar 

2nd breakfast of cottage cheese with chives; green tea 

Lunch of vegetable soup on chicken wings, half a fried chicken (eat one portion, eg leg, leave the rest for the next day), boiled broccoli; green tea 

A fruit salad snack after a handful of strawberries and raspberries, diced kiwi, half a cup of natural yoghurt with sweetener; green tea 

Dinner of veal sausage with reduced fat content, tomato salad, pickled cucumber, yellow pepper with a teaspoon of oil; green tea 

 

Day 7 

Breakfast 2 soft-boiled eggs, a slice of wholemeal bread; coffee without sugar 

2nd breakfast salad with tomatoes and mozzarella cheese with fresh herbs, e.g. oregano or basil; green tea 

A chicken salad with two handfuls of rocket salad, a handful of leafy lettuce leaves, cucumber, red bell pepper, half avocado, diced chicken, a teaspoon of oil, mustard and lemon juice; green tea 

A snack of a thick slice of watermelon; green tea 

Dinner of a slice of wholemeal bread (thinly spread with butter) with a thick slice of lean curd, a glass of buttermilk; green tea (before going to bed) 

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You can read also: How to organise meals for work and school