The omega diet is not a conventional diet. Its goal is not to lose weight or fat, but to change your eating habits and improve your health. It was developed by a British nutritionist Judith Wills and quickly became a bestseller. The diet seems simple and effective. It is based on the consumption of larger amounts of omega acids, which have a very positive effect on our health.
1. Fatty acids – unsaturated for health
Our body does not produce unsaturated fatty acids, but it is absolutely necessary for its proper functioning. 90% of neurons consist of omega-3 fatty acids. They have a beneficial effect on the nervous system, improve memory and concentration. However, they must be regularly supplied from outside. Their deficiency causes dangerous effects on health.
These include, among others, inflammatory reactions in the body, inhibition of growth of infants and children, development of skin lesions, drying of the skin, delayed wound healing, increased sensitivity to infection, excessive capillary fragility, abnormal cholesterol metabolism and dysfunction of many tissues and organs. From the positive aspects of eating unsaturated fatty acids, it is important to strengthen the heart, improve the complexion, eliminate hair loss and affect the functioning of the joints.
Unfortunately, these fatty acids are much less consumed in Poland than recommended by nutritional standards. The research of scientists shows that
In the daily diet of many Europeans there is too much omega-6, while we provide too few omega-3 fatty acids. Excess omega-6 causes the body to be more susceptible to inflammation and cancer development because its immunity is reduced. Omega-3 acids thin the blood, which prevents the formation of clots that cause heart attacks and strokes. They also help to lower cholesterol, and thus prevent atherosclerosis.
2. The omega diet – 12 food groups
All food products, exclusively healthy and conducive to a slim figure, were divided into an omega diet into 12 groups, also called units. Every day you need to eat a certain amount of food from each group. It should fit in 5 meals 3 bigger and 2 smaller ones.
Group 1. is protein products, which include fatty fish, such as mackerel and salmon, lean beef or pork, lean poultry and game.
Group 2. are oils that we should eat 2 flat spoons daily. The best oils are linseed oil, olive oil and rapeseed oil.
Group 3. are nuts. They are the source of not only good unsaturated fatty acids, but also vegetable protein and vitamins.
Group 4. are seeds that are also a great source of protein and fats. It is best to use pumpkin seeds, sunflower seeds and linseed. I recommend you still sesame. The seeds blend in perfectly with oatmeal and suitable for salads.
Group 5. is fruit rich in vitamin C. These include citrus, strawberries, currants, raspberries and kiwi.
Group 6. are other fruits. Here are the fruits not mentioned above and their dried versions.
Group 7. is green vegetables. They are rich in iron and vitamins. We should eat them at least 150 grams a day.
Group 8. is red and yellow vegetables. The carrot, tomatoes, peppers, corn, turnip and radishes have their place in this section.
Group 9. is leguminous vegetables, in which we can choose from several types of beans, peas, lentils, chickpeas and soy. They are an ideal source of protein, fiber and vitamins.
Group 10. is carbohydrate products such as bread, pasta and rice, but also groats. We can choose a large arsenal, so we can experiment in the kitchen a lot.
Group 11. is the source of calcium, which in this case are primarily dairy products. Their daily portion should be eaten in two meals, because then the calcium will be better absorbed.
The last 12th group is the most important component – water. Without adequate water, the body can not function properly.
3. The omega diet effects
The basic feature of the omega diet is diversity, so we can freely compose your meals – of course, based on a group of 12 products. It gives a very wide field for all cooking enthusiasts. You can create real culinary works of art. The omega diet reduces the risk of cancer cells being activated. It should also be used by people who are suffering from diabetes, hypertension and osteoporosis. It is worth noting that losing weight on such a diet is only a side effect and you have to wait longer for this result than with traditional diets. However, this way of feeding is definitely healthier – and additionally it eliminates many health problems that may occur when omega-3 fatty acids are deficient.
Avoid sausages, pastries, cakes, chips, chops, junk food, butter and candy bars. The omega diet is a health diet and focuses largely on the removal of symptoms of deficiency of unsaturated fatty acids. During such nutrition, headaches, fatigue and drowsiness disappear. The condition of the skin, hair and nails improves. Concentration increases and our memory becomes better. It is worth trying this way of eating and finding out what great benefits it can bring.
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