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Cabbage diet

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

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

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

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

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

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

Cabbage soup

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

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

A method of preparing

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

The nutritional value of one portion of soup

– 7.2 g protein,

– fats 2.4 g,

– 28.4 g carbohydrates,

– fiber 10.2 g.

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

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

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

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

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

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

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

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

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

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

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

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

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

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Sesame

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

Sesame – characteristics of the species and curiosities

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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South Beach Diet

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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What is hidden in your food?

Did you happen to me that after throwing a half-kilo of minced meat into the pan after frying, a few pieces of it were left in the bottom of the pan? How often when choosing a ham we are guided only by its appearance, this appetizing, flawless lighting? The choice of meat should not be limited to an affordable price, because it often does not go hand in hand with quality, and the producers cheat us, sell meat products, in which the meat is the least composed. In the case of meat, instead of quantity, it is worth focusing on quality.

You are what your food was eating

First of all, we have to pay attention to animal breeding. Without this, there is no question of good quality meat. The conditions under which animals are kept and what they are fed can have a direct impact on the composition of the meat. Studies show that the meat of grass-fed animals compared to grain-fed animals has a slightly smaller amount of myristic and palmitic acids belonging to saturated fatty acids.

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Animals crowded in cages that have never seen the sun often get sick, so it happens that they are given antibiotics and vaccines containing harmful substances that accumulate in their adipose tissue. If you do not want to eat meat that will hurt more than it helps, choose from proven farms where animals are grown organically and have access to fresh air and natural feed.

What is hidden in meat products?

Manufacturers do everything to make meat products, such as hams, sausages, sausages or pates, produce as cheaply as possible, i.e. with a reduced content of meat, so they fill them with other substances. Unfortunately, mainly due to these additives processed meat was on the list of factors causing cancer according to the WHO. In the process of traditional smoking of meat products during wood burning, polycyclic aromatic hydrocarbons (PAHs) are produced, which together with smoking smoke get into the meat. The most toxic are benzo (a) pyrene. These compounds have pronounced chronic toxicity. They are dangerous because they cause neoplastic changes in various tissues. Many of them are also responsible for mutations of genetic material. These compounds are also present in grilled meat. Therefore, we should limit to the minimum the consumption of smoked and grilled meat.

Preservatives and other ingredients

It’s best to prepare the sausages yourself. We can cook good-quality loin in herbs or bake in marinade. However, if we go to the store, pay attention to the composition and appearance of the ham. Often the meat content does not exceed 50%.

The meat contains preservatives whose task is to protect against the development of microorganisms. Preservatives include sodium, potassium, sodium (potassium) and potassium nitrate, and sodium nitrite. Potentially carcinogenic substances, however, include sodium nitrite (E250), which in combination with amino acid degradation products leads to the formation of nitrosamines that have carcinogenic properties. Consumption of sodium nitrate (III) may be particularly dangerous in infants as it may result in anemia. Meat products also contain thickeners, e.g. phosphates. A diet rich in meat products may therefore contain too high doses of phosphorus and cause disturbance of the calcium-phosphate economy, which may increase the likelihood of osteoporosis in the future. The emulsifiers, antioxidants, stabilizers and acidity regulators contained in the meat are considered safe substances.

Mechanically separated meat (MSM)

MOM is the main ingredient of not only nuggets available in fast food restaurants, but also sausages, pates, sausages and canned meat.

MOM is a crushed raw meat and fat mass. The product is obtained by removing meat from tissues adhering to the bones after their separation from the carcass or from poultry carcases using mechanical means, which leads to the loss or modification of the muscle fiber structure. The meat and bone mass is squeezed through special cylindrical sieves, on which larger bones remain. A mass is formed containing meat, fat, cartilage, tendons, skin and connective tissue, which is then pressed into a uniform mass. Products containing a high content of MSM in their composition are characterized by a lower nutritional value. In such products, the content of saturated fatty acids and cholesterol is higher, while lower proteins. These products also contain larger amounts of preservatives, because the resulting meat-fat mass is unstable.

How to become an informed consumer?

These rules will protect you from the wrong choice

– avoid meat from mass rearing;

– buy meat only from reliable sellers or from organic sources;

– try not to buy meat products, but if you like them, pay attention to the composition of the meat content, the number of preservatives, the processing process;

– limit smoked products;

– bake pates and ham at home;

– do not buy products with mechanically separated meat and those in which the meat content is less than 80%.

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Bamboo powder

Bamboo powder is a bamboo extract, considered by many to be a substance rich in natural antioxidants and supporting the body in slimming. But is it really so effective? I invite you to the article.

What is bamboo powder?

Bamboo extract (phyllostachys heterocycla) is a rich substance in natural antioxidants that inhibit the absorption of glucose from the digestive tract. Bamboo symbolizes longevity in China, and in Japan – purity. Bamboo is used in medicine, in the kitchen and even in the clothing industry as antibacterial threads.

Who should use?

Bamboo extract has been used as an ingredient of dietary supplements used for weight loss. It increases the reduction of body fat and improves body structure when combined with caffeine or other thermogenic substances. Bamboo contains necessary for the biosynthesis of proteins, which in turn is an inherent element of the proper functioning of our bones, hormones and muscles, and even the immune system.

Bamboo powder – action

Bamboo extract has antioxidant and fat burning properties. It is a source of minerals such as calcium, iron, potassium, silicon, sodium, iodine, amino acids and vitamins. Bamboo has a positive effect on the joints, making them elastic and stabilizing. Thanks to the calcium and vitamin D content, it hardens bones. In addition, it has a strengthening effect on the tendon and structure of blood vessels. The teas made from it favorably affect the regulation of digestive processes and metabolism.
Organic silica from Bamboo shoots 150mg
How to dose?

There is no detailed information about the dosage of the bamboo extract. To determine the optimal dose, follow the recommendations of the supplement manufacturer or consult a specialist. The main contraindication to the use of bamboo powder supplements is hypersensitivity to this ingredient.

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Motivation

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

The origin of motivation

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

What motivates me?

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

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

Specific answers

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

How will I feel then?

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

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

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

Through emotional hardships to the stars

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

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

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

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

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Digestive System Healthcare

Vegan pyramid of proper nutrition

The vegan diet is currently a very popular nutritional trend. It is a very restrictive version of a vegetarian diet, which consists of eliminating from the menu the meat, fish, eggs, milk and its products, and even honey, which is a product of bees. So how does a vegan pyramid of proper nutrition look like? Is there any risk of deficiency when using this diet? We will also present a few recipes for vegan milk, a drink that is a vegan substitute for standard cow’s milk.

What is veganism?
Veganism is a lifestyle that mainly involves the use of a radical variety of vegetarian diet, that is, which is based on vegetable products. Unlike vegetarianism, veganism completely excludes from the menu not only meat but also milk, cheese, eggs, and honey. However, veganism is not only the use of a meatless diet but also the elimination of animal products from all other aspects of life.

Vegan pyramid of proper nutrition
Despite the exclusion of all animal products from the vegan diet, it is considered a very varied way of feeding. The vegan pyramid indeed deviates from the pyramid of healthy nutrition and physical activity, which is in force in Poland but combines the emphasis on the recommended high consumption of vegetable products.

At the base of the vegan food, the pyramid is, of course, vegetables and fruits. It is recommended to eat mainly raw, as least processed vegetables and fruits. It is also worth paying attention to the fact that they are colored – orange, yellow, green or blue. Then they provide our body with various vitamins and minerals. In the vegan diet, the ratio of fruit to vegetables should be 1 4.

At the next level of the pyramid, there are cereal products, which are a very good source of dietary fiber, iron, magnesium, zinc and B vitamins. Of course, it is best to choose whole grain products, such as whole-grain sourdough bread, oatmeal, buckwheat, millet, all kinds of groats, brown rice, wholemeal pasta. At the next level of the vegan pyramid, instead of dairy, there are vegetable drinks, preferably enriched with vitamin B12, iron, and omega-3 acids. You can prepare them, for example, from soybeans, nuts, coconuts or cereals.

The source of protein in the vegan diet are legume seeds. It should be included in the menu every day to avoid possible protein deficiencies. Legumes are worth eating with the addition of raw vegetables, which are a source of vitamin C. At the penultimate level of the pyramid, there are omega-3 acids. Due to the lack of fish in the vegan diet, it is worth to bet on plant sources of fatty acids, e.g. rapeseed oil, linseed oil, olive oil, linseed, chia seeds or nuts, mainly Italian ones.

At the very top of the vegan food, the pyramid is sugar. He is indeed vegan, therefore the temptation to limit it is large. This does not mean, of course, that it is recommended to eat it. Both those who come to life in the standard Pyramid of healthy nutrition and physical activity, as well as those who are on a vegan diet, should limit to a minimum the consumption of simple sugars, highly processed, fried and fatty foods.

In addition to the above-mentioned permitted products in the vegan diet, hydration is equally important. It is worth consuming water in the amount of about 1.5-2 l / day. Also, you can include all vegan drinks in the diet, such as coffee, tea, natural fruit and vegetable juices.

Some useful tips before starting a vegan diet
If we are considering the transition to veganism, it is worth doing it gradually, systematically, never from day today. It is necessary to eliminate meat, fish, eggs and dairy products from our daily menu, however, each of these products must be eliminated one by one, eg every two weeks we exclude one group of products from the diet. It is also worth learning to replace traditional culinary techniques, such as frying, their healthier counterparts, such as steaming and baking. Thanks to this, the vegan diet will contain more nutrients contained mainly in vegetables and fruits.

Risk of shortages in the vegan diet
Undoubtedly, a diet based on plant-derived products is helpful in the prevention of many diseases and achieving a slim figure. However, to achieve satisfactory results, the vegan diet must be properly balanced. Unfortunately, when eating a vegan diet, the occurrence of nutritional deficiencies is highly likely.

The most common shortages concern:
– proteins – to avoid its deficit, one should consume green leafy vegetables, legume seeds, nuts, seeds, tofu, quinoa and vegetable drinks;

– calcium – to minimize the risk of deficiency of this mineral it is worth to diet full of green leafy vegetables, broccoli, almonds, dried apricots, hazelnuts, tofu, sesame, amaranth, quinoa, and enriched plant drinks;

– iron – to minimize the risk of shortage, one should consume legume seeds, nuts, cereal, green leafy vegetables, beets and beetroot leaven, seeds and parsley;

– omega-3 fatty acids – mainly due to the non-use of marine fish, it is worthwhile that the vegan diet abounds in products such as rapeseed oil, linseed oil, olive oil, hemp seeds, nuts or seaweed.

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Digestive System

Gluten free life

Fashion for a gluten-free diet is still going on. Gluten-free products can be found in virtually any grocery store, and their quantity is still increasing. Used to reduce weight, improve well-being and overall health. What is it about? Does it help and can everyone use it?

Gluten-free diet – what is it about?
The gluten-free diet consists of the elimination of gluten, which is a mixture of vegetable proteins contained in cereal products such as wheat (including spelled), rye, barley, and oats. Oat remains an issue because the protein contained therein does not trigger an immune reaction typical of celiac disease. However, Polish oat is heavily contaminated with other cereals, therefore it is necessary to eliminate it from the diet.

Despite restrictions, a gluten-free diet should provide adequate amounts of energy and nutrients that are necessary for the proper functioning of the body. People suffering from celiac disease – apart from eliminating gluten from everyday nutrition – are subject to the same recommendations and nutritional standards as healthy people. Therefore, the gluten-free diet should follow the principles of the Pyramid of Healthy Nutrition and Physical Activity developed by the Institute of Food and Nutrition.

The daily menu must, therefore, include products from each floor. Cereal products should be replaced with gluten-free cereals, such as rice, millet, buckwheat, and pseudo-cereals, such as teff, amaranth, quinoa. It is advisable to enrich the diet with Spanish sage or linseed, dried fruits, nuts, pumpkin and sunflower seeds, sesame seeds and poppy seeds. These products provide B vitamins, iron, vitamin E and essential fatty acids. Also, the diet should contain products rich in wholesome protein – lean meats, fish, eggs and milk, and its products. Allergy to gluten is very often associated with lactose intolerance (milk sugar). In this situation, to provide the right amount of calcium, you should consume enriched vegetable milk or take this element in the form of a dietary supplement.

Gluten-free diet – for whom?
A gluten-free diet is only for people with celiac disease or gluten intolerance. In these people, gluten causes the disappearance of the intestinal villi. This leads to a reduction in the surface area of ​​absorption of nutrients in the small intestine, and after a long time to its significant impairment. As a consequence, there are clinical symptoms on the part of the digestive tract and other organs. Typical gastrointestinal symptoms include chronic diarrhea, constipation and bloating, anorexia, abdominal pain, weight loss. The implementation of a gluten-free diet for these people is essential. It aims to reduce the inflammatory process and rebuild intestinal villi, which improves the absorption of nutrients.

Some authors believe that people are not adapted to eat grains. They argue that digestive enzymes contained in the human digestive tract can not completely break down gluten. As a result, peptides (incompletely decomposed protein molecules) reach the bloodstream, which is very similar to human tissues. The immune system is confused and can start attacking its cells, leading to the development of a variety of autoimmune diseases. However, healthy people who tolerate gluten products well should not exclude them from the diet.

Each elimination entails the risk of nutrient deficiencies. The non-consumption of cereal products, i.e. wheat, rye, barley, oats, may lead to a lack of diet, e.g. fat-soluble vitamins, B vitamins, folic acid, calcium, iron, zinc, magnesium, and dietary fiber. Also, it can contribute to the development of type 2 diabetes, certain types of cancer and heart attack. Also, people on a gluten-free diet have a deterioration in the composition of the intestinal microflora and lipid profile.

Gluten-free diet – what to watch out for?
It may seem that a gluten-free diet is easy to use. In the end, almost every store has a shelf with gluten-free products. However, these are only appearances. Gluten-free products are most often highly processed and, consequently, poor in nutrients. Their composition is very long and contains chemical additives – artificial aromas, dyes, preservatives, emulsifiers, hardened fats, glucose-fructose syrup, modified starches, etc.

Products of non-gluten nature, e.g. millet, can also be dangerous and contain allergenic protein. It is related to the conditions of their production, which prevail in the food factory. Gluten is transferred in the form of dust. For example, if the production of millet groats takes place in the same hall as gluten crops, it may be infected. Most manufacturers protect themselves by providing information on the packaging that the product may contain gluten. Food products with such information on the label are plenty.

Gluten is widely used in processing because it gives the right and very desirable consistency of baked goods. Therefore, the gluten-free diet should pay particular attention to the composition of products. To make sure that the product does not contain gluten, it is best to reach for products that have the cross-out bar symbol on the label. The production of food with this sign is carefully separated, examined for the content of gluten proteins and closely monitored by special control units.

Gluten-free diet and slimming
A gluten-free diet is not a slimming diet. There is no scientific evidence to support the beneficial effect of gluten loss on body weight loss. Analyzing the composition of finished gluten-free products, one can notice significant amounts of fats (double the amount of saturated fatty acids) and sugar, which in turn may affect the delivery of more energy to the body. It is often noticed that gluten-free products are more caloric than their gluten-like counterparts.

The noticeable weight loss in some people using a gluten-free diet may result from the reduction of carbohydrates, especially cereal products with a high glycemic index such as white bread, fine-grained groats, semolina, couscous or white pasta. Weight loss may also occur as a result of eating fewer calories than the body’s needs, it is not dependent on the amount of gluten in the diet. Both white bread and brown rice provide kilocalories. Eating too much of one or the other product may increase weight.

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Healthcare

Natural fat burners

Fat burners are products and supplements that favor the removal of excessive fat. In addition to thermogenesis processes, they are also responsible for the intensification of digestive processes and the improvement of metabolism. The following article presents a rich list of natural substances that will help you in weight loss. 

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1. Acerola 

Acerola is a plant from the maple family, which is often referred to as Barbados cherries. Its proreductive action is conditioned by a very high content of vitamin C, which is a powerful antioxidant. Participates in the construction of L-carnitine and supports the absorption of iron by the body. In addition, it is extremely important in the production of collagen, facilitates wound healing and fractures, and also seals the blood vessels. 

Acerola is also a valuable source of other nutrients. I am talking about numerous vitamins (A, B1, B2, PP), as well as numerous elements such as phosphorus, magnesium, manganese and calcium. 

2. Aloe 

Aloe vera is a succulent living mainly in Africa. The popularity of this plant is constantly growing, which means that more and more often it starts to be present in other regions of the world. Thanks to the acceleration of intestinal peristalsis and reducing the sugar level, it is used as one of the means to fight excessive body mass. Aloe vera is also responsible for alleviating irritation and normalizing the condition of the affected gastrointestinal tract. 

In addition to its proreductive properties, it is known for its regenerative and nutritional activity for damaged skin. What’s more, it is characterized by antiseptic, analgesic and anti-inflammatory effects. It is also worth adding that it is a treasury of numerous nutrients, the amount of which is estimated at 140. 

3. Avocado 

Smaczliwka is found in tropical and subtropical areas of America. Due to the high content (23.5 g) of monounsaturated fatty acids, it is often a substitute for ordinary lipids. It is this property that allows avocado to qualify as an agent for excessive body weight. 

It is very often used by people with circulatory problems (eg atherosclerosis or hypertension) and is an excellent alternative as a source of healthy fat. What’s more, decoction of the skin of this plant is helpful in gastrointestinal upsets, as well as a preparation of anthelpants. 

4. Bamboo 

Bamboo is a plant originating from Asia. It is a symbol of longevity in China and purity in Japan. In addition to culinary and industrial applications, it is very often used in medicine. 

Bamboo has many valuable and natural antioxidants responsible for inhibiting the absorption of glucose from the gastrointestinal tract. Bamboo tea preferably regulates digestive processes and stimulates metabolism. 

This plant is also a very valuable source of many minerals such as iodine, silicon, potassium, sodium, calcium or iron. What’s more, it has a relatively high concentration of vitamin D – therefore it is considered to be a product that affects the structure of tendons, bones and even blood vessels. 

5. White beans 

Bean is a very popular plant, which is an addition to numerous dishes. In addition to its unique taste, its consumption carries a number of pro-health benefits. Not only is it rich in phosphorus, potassium and calcium, but it also has numerous properties that will surely interest people on a diet. 

It is widely known about the carminative coffe bean, which is conditioned by a large amount of fiber. This component also allows you to remove excessive amounts of cholesterol from the body. The extract of this plant (fasolamine) plays a significant role in reducing the absorption of carbohydrates in the human body. There are also reports that in states of overeating, it relieves the unexpected increase in body fat and the parameters of triglycerides and insulin in the blood. 

6. Cinnamon 

It is a natural and aromatic spice obtained from the bark of cinnamon. Thanks to its antibacterial and antiviral properties, it is used in medicine. Cinnamon also improves the blood supply to the brain and other internal organs, and therefore finds use as a preparation that improves the condition of our body. However, this is not the end of his pro-health benefits. 

Cinnamon is also a substance used in stomach problems. 

It is successfully used to lower LDL cholesterol and triglycerides, as well as to normalize blood sugar. In addition, it increases appetite and stimulates metabolism, which improves digestive processes and helps to get rid of unwanted kilograms. 

7. Lemon 

Lemon, like acerola, has a very high dose of ascorbic acid, colloquially known as vitamin C. This strong antioxidant is widely regarded as one of the basic substances for reducing excessive body weight. Citric acid contained in it is also an antioxidant that will support vitamin C in the body’s purification process of harmful and toxic compounds. 

8. Black cumin 

Nigella sativa, also known as black cumin, is a plant from the territories of Iraq and Turkey. It is a wealth of numerous vitamins A, B1, B3, B6, E and F. Thanks to this, it is used in medicine and supplementation. 

Studies show that the use of black cumin by men with obesity caused a significant decrease in their weight. This plant is also recommended for people with circulatory problems because of lowering blood pressure and reducing the risk of blood clots. Black cumin also has immunoprotective effects. In addition, it is recommended for people suffering from anemia due to the fact that it increases the level of erythrocytes and hemoglobin. 

9. Savory 

Savory is a herb with a distinct and spicy taste, which has been used for many years as a sex drive regulating agent. Its winter variety reduces libido, and the summer one is considered an aphrodisiac. 

Savory has a relatively long medical tradition. The tannin contained in it is a means used to alleviate the discomfort of the gastrointestinal tract. Normalizes symptoms such as diarrhea or bloating, and also promotes the regulation of the entire digestive process. In addition, it is used as an antiseptic and disinfectant. The savory essential oil is also used in bladder diseases. 

10. Garlic 

The use of garlic in medicine dates back to ancient times, when our ancestors used it to treat intestinal disorders, parasites and flatulence. What’s more, raw garlic reduces the level of total cholesterol. Research shows that garlic increases the level of adrenaline, which determines the loss of body fat. The daily dose of this vegetable at a height of 10 g is an element of antitumor prophylaxis (colon, prostate and stomach). 

Garlic also has other pro-health properties. It delays the aging process, has a positive effect on the mental and sexual health, increases the body’s resistance to infections, and also improves the functioning of cognitive processes. 

11. Grapefruit 

This popular fruit has a large amount of the already mentioned vitamin C and fruit acids. It is very often recommended for people during weight loss due to the antioxidant properties, lowering blood cholesterol levels, as well as reducing the level of glucose in the blood and increasing the concentration of insulin produced. This product also stimulates metabolism and shows a delicate laxative effect. 

In addition, grapefruit have antifungal, antidepressant and toning effect. Consuming these fruits is recommended to prevent bladder, cervical or pancreatic tumors. 

12. Red tea 

Red tea, also called a dragon, is a rich source of numerous polyphenols. These compounds are responsible for regulating bile production and facilitating digestive processes – they accelerate the conversion of fat into natural energy for the body. Another very important reason for its use during weight loss is lowering total cholesterol. 

Red tea also has a significant amount of compounds important for our body such as fluorine, tannins, caffeine, manganese or calcium. These compounds stimulate memory processes, normalize blood pressure and show diuretic properties. 

13. Green tea 

Green tea is one of the most popular natural reduction supplements. The reason for this title is the one appearing composed of catechin – polyphenol, which is 25 times more potent than vitamin E and more than 100 times stronger than vitamin C. 

Studies show that regular consumption of green tea extract leads to an increase in the standard level of fat burning by almost 17%. This drink additionally enhances glucose tolerance in young people and also improves insulin sensitivity. Green tea is also recommended in the case of excessive cholesterol and digestive disorders. 

Green tea is also recommended in other ailments. Among the whole range of applications, it is worth distinguishing its therapeutic effects in the diseases of the nervous system, malaise, caries, cancer and diarrhea. 

14. Ginger 

Ginger is a spice that has been used in traditional Chinese and Indian medicine for centuries. Applying a dose of up to 3 g in a good way eliminates the feeling of nausea, relieves stomach problems and also results in digestive processes. Portions of ginger in the amount of 2 g added to carbohydrate foods intensify the energy expenditure of the body for the next 6 hours, so it is worth considering its inclusion in the menu during weight loss. 

Ginger is also recommended for headaches and migraines. Very often mention is made of its use to relieve motion sickness, morning nausea in women and to increase testosterone levels. 

15. An apple 

Apples are one of the most popular fruits in Poland. They are also recommended for people whose goal is to get rid of unnecessary kilograms. The justification should be sought not only in the high dose of vitamin C. The apple skin also has a significant amount of pectin – one of the basic ingredients of fiber. 

This substance is responsible for binding numerous heavy metals from our body, which favors its purification. Pectin also affects digestive processes. After contact with water, they swell and fill our stomach, which helps to reduce excessive appetite, prevent snacking, and also facilitates defecation. 

Apples also have a number of other health-promoting properties. They act diuretic, strengthen the heart and nervous system, improve liver function, and have antiseptic and anti-inflammatory effects. 

16. Artichoke 

Artichokes belong to asteraceous plants and come from the Mediterranean. Thanks to their bile-forming and choleretic properties, they are used in the digestion of fatty foods. The chemical compound that contains – cynarin – supports the work of the liver and gall bladder. The product also also has hepatoprotective effects. Artichokes not only reduce total cholesterol, but also normalize triglyceride levels in the blood. 

What’s more, artichokes increase the secretion of gastric juices and filter the body of toxins. They also support the work of the circulatory system and the heart, and therefore can be recommended in the prevention of diseases of the vascular system. 

17. Coffee 

Coffee is a popular name for a drink made from roasted and ground coffee beans. It is widely known about the large amount of caffeine contained in it – a stimulating substance. Caffeine is responsible, inter alia, for the acceleration of metabolism, which leads to increased lipid metabolism and prevents muscle fatigue. Caffeine also has a stimulating effect on intestinal peristalsis. 

Coffee is also a very rich source of antioxidants in the compound with what its consumption is one of the elements detoxifying the body. Moderate drinking of coffee also improves concentration, supports cardiovascular function, reduces the chance of developing cirrhosis and type II diabetes, as well as cancers of the intestine and liver. 

18. Marjoram 

Marjoram is another popular spice that is found on most kitchen shelves. Due to its bitter taste, it improves digestion due to increased secretion of digestive juices. It also prevents bloating and has diastolic effects. 

Marjoram can be successfully recommended for obese people as a substitute for salt. Research shows that it supports blood circulation and excessive tension on the part of the nervous system. Other tests prove its antiseptic character 

Marjoram is also responsible for the loosening of the upper respiratory tract, cleansing the liver, relieving nervous states, removing excess water from the body, and also brightens the matte complexion. 

19. Raspberries 

Raspberries have an important relationship – raspberry ketone – helping to reduce body fat. This substance is not only responsible for increasing body temperature, but additionally releases norepinerferin, which is responsible for activating the lipolysis process. Lipolysis is responsible for the breakdown of complex fat compounds that are converted into natural energy for the body. Raspberry ketone also helps reduce blood pressure and reduce excessive levels of bad cholesterol in the blood. 

20. Mint 

Mint is a spice that reduces the excessive tension of the stomach muscles and other elements of the digestive system. This allows it to be used as a carminative and to prevent pain caused by, for example, improper feeding or overeating. 

Mint has also menthol – this oil is used in the case of stimulation of sex drive, lowering blood pressure, reducing headaches and respiratory problems. In the case of the latter, it is used as an inhalation agent. 

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You can read also: Best fat burners – Clients’ ranking 2019!

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Healthcare

Paleo diet

Today’s article will be devoted to the paleo diet. It is an increasingly popular nutrition system, characterized by a holistic approach to diet. In its assumptions, it focuses on what our ancestors ate, thus excluding processed products. From a health point of view, the diet works well in the treatment of civilization diseases. 

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1. Paleo diet – a short story

Paleolithic is the era that lasted the longest in the history of mankind, and it began at a time when people learned to produce primitive tools. The Paleo diet was developed and promoted by Lorena Cordain in a book called The Paleo Diet. The author is a person worth reading more about, that’s why I will only say that he is an American scientist specializing in the field of nutrition and exercise physiology. He published the book in 2010. 

2. Assumptions of the diet 

The basic assumption of the paleo diet is to return to the roots, meaning eating as natural as possible. Our ancestors did not have shops, so their diet was devoid of products such as flour, cottage cheese or bread. This means that they ate mainly the vegetables they collected, and the meat they hunted themselves. The paleo diet is not rigorous, but it gives rise to mixed feelings. 

My personal opinion is that the less processed products we choose, the better for our health, but we live in times when you do not need to hunt, and you can go to the store and probably our ancestors would feed differently if they had supermarkets. 

The exclusion of products containing lactose and gluten and preservatives from the menu allows the body to automatically cleanse and improving the quality of all life processes. Because our ancestors were quite physically active, the paleo diet also assumes inclusion in the day-to-day training. Such a holistic approach makes paleo cease to be just a diet and becomes a lifestyle. 

3. Benefits 

The benefits of excluding processed products are enormous. 60% of people have problems digesting lactose, and a large part of people also with gluten. By changing habits and removing products containing these two compounds improve skin, overall health, intestinal function and sports performance. The bloating, the feeling of heaviness disappear, the thyroid hormone levels are regulated and the joints regenerate. An additional advantage of the diet is of course the fact that we can lose unnecessary kilograms. Many athletes praise this type of nutrition and achieve better results. Imitating the style of nutrition of primitive people has the advantage that you do not need to count calories. 

4. Products allowed and prohibited 

The menu is based on high-protein products, omega-3 fatty acids and everything that occurs in nature. I found a lot of very tasty and interesting recipes that I would like to try, so apparently limited room for maneuver in the kitchen is really limited only by our imagination. 

Which products should be avoided 

– all processed products (forget about shop bars, sweets, white sugar and my favorite sesame); 

– refined carbohydrates (it’s time to stop asking for cookies with every purchase of bread); 

– refined oils containing trans fats; 

– soya, maize and cereals containing gluten; 

– dairy products and milk products; 

– flour, except those called paleo. 

Products allowed 

– sweet potatoes, dates, bananas, banana flour and chestnut flour; 

– unrefined oils; 

– vegetables (should be limited to legumes); 

– eggs, nuts, fish, meat. 

The list is of course shortened and simplified, but it shows the main assumption of the Paleolithic style of nutrition. 

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You can read also: Gainers in reduction diet