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Three products with superpowers

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The concept of superfood has appeared recently and is now actively used by bloggers, trainers and nutritionists. Not everyone understands: what is superfood and why it is so good. So let’s try to understand what a superfood is, what they are and what their use is.

What is it?

Superfood or “food with superpowers” are products that are of great benefit to the human body. They contain record levels of vitamins, minerals and trace elements that have a positive effect on a wide range of body functions. They are also characterized by the fact that they have almost no contraindications, except for individual intolerance or rare diseases.

Beets

This simple vegetable, familiar to many people since childhood, is extremely useful for our body. Vinaigrette, borscht, grated with cheese or garlic beetroot – these dishes are actually much more useful than you might think. So, the usefulness of beetroot:

  1. Beetroot purifies the body: it removes radionuclides, metals and salts.
  2. Prevents the appearance of cancer cells.
  3. betaine, which is contained in beetroot, normalizes liver function and stabilizes the cleansing functions of the body.
  4. Beetroot is a product that improves the brain’s memory function (sclerotics are sometimes recommended to eat it more often).
  5. Prevents heart disease, has a strengthening effect on the cardiovascular system.
  6. Replenishes iodine deficiency in the body.
  7. In case of high blood pressure, beet is also useful, as it lowers it.
  8. For women, beet has a special benefit: it stabilizes the menstrual cycle in case of disorders and has a positive effect on the sexual system, strengthening it and providing prevention of possible diseases.
  9. The beetroot contains a lot of ion calcium (especially in the top), which has a good prevention of brittle bones.

Walnut

Also a common and widely available product. You should eat at least one nut a day to ensure that it systematically has a positive impact on the body.

  1. It strengthens the immune system. Especially it is worth eating in autumn and winter, when the body is most susceptible to colds and viral diseases.
  2. There is a lot of zinc, cobalt and iron in walnuts, which helps fight anemia. The level of hemoglobin in the blood increases, improves the overall health of the person.
  3. Vitamins A and E, which are contained in walnuts, strengthen the strength of the walls of blood vessels and internal organs. This has a positive effect on the functioning of the cardiovascular system. This is especially important if you have formed cholesterol plaques – walnut promotes their resorption.
  4. Walnut protein has a vegetable origin, so it is perfectly assimilated by the body. It serves as a prevention of constipation and possible diseases of the gastrointestinal tract.
  5. Walnut is a good remedy for dysbacteriosis.
  6. The first thing children are recommended to eat walnuts for is to improve brain function and memory functions.
  7. The walnut partitions tincture serves as a good sedative.
  8. Walnut, in coordination with proper nutrition, can accelerate metabolic processes.
  9. Walnut lowers blood sugar levels; this is especially true for the partitioning infusions and shells.

Flax

Flaxseeds can be easily found on shop shelves or on specialized websites. They are not expensive, but are extremely useful to the body.

Len is an organ and gastrointestinal defender, as he gradually envelops them with a protective mucous membrane.

  1. If you have an ulcer, gastritis or other inflammatory diseases of the stomach or duodenum, flax has a calming effect.
  2. Linseed is a good laxative.
  3. Reduces the cholesterol content in the blood.
  4. Improves memory function.
  5. Len is recommended to eat if you want to lose weight, because it removes harmful substances from the body and carries a low calorie content.
  6. Len is contained in drugs that improve vision.
  7. Linseed has an anti-inflammatory effect.
  8. Increases libido.
  9. Strengthens immunity.
  10. Reduces high blood pressure.
  11. Promotes stable operation of the liver, functioning of the body’s purification systems.
  12. Flax is used for burns, frostbite and other external damage to the skin, as it has a regenerating effect.
  13. One of the few natural components that doctors recommend for cancer.

Tip: Flax can be a very tasteless product, so we recommend adding a small amount of it to oatmeal or fruit salads. If you are interested in unusual recipes with flaxseed, write about it to a com

Top 17 myths about fitness that keep you from losing weight

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The most widely known misconceptions about fitness, training and nutrition that every newcomer to the healthy lifestyle world believes in. But they actually prevent us from achieving our cherished goal of having a healthy and slim body.

Not eating after 18:00

The most popular myth of weight loss. With an active lifestyle, it is simply necessary to have a healthy snack after 18:00, as there is a long period of time before going to bed when we are starving. And then at about 23:00 we are drawn directly to the fridge. It is better to give preference to protein food (meat, fish, eggs) with a light salad. Such a dinner will only be useful.

Not to drink food

“If you drink food, the stomach juice becomes less concentrated and does not digest the food well.” This is not true. The only recommendation is not to drink enough fatty dishes with cold drinks, for example, to drink a cold cola with ice and a fat burger.

You can’t eat after training

Often you can hear from the coaches in the gym, because it’s supposed to “ruin all the results”. It is necessary to have a healthy and full meal or snack after training.

Fats are bad

Fats must be present in the diet when slimming. It is not about the amount of fat, but their quality and usefulness. The most useful can be obtained from fish, avocado, olive oil, nuts. These fats are a source of women’s health and beauty.

Without sports nutrition there will be no result

Proteins are just a supplement to your diet. Basically, the result will depend on the right diet and regular training, and proteins simply make it easier to achieve your goal of not spending half a day at the stove and preparing the same thing.

You can’t drink during training

That’s what the coach at the gym often says, so you can see the result on the scale after an intensive workout. But it is necessary to replenish the water balance in the body, because during the workout you lose exactly the fluid from the body. Not much to drink, and a little bit – 1-2 sips (so that there was no feeling of discomfort in the stomach during sports).

Gym only for men

“Dumbbells, bars and simulators can pump muscles and turn into a dork.” That’s not true. Only by working with extra weight can girls enlarge their buttocks, make their hips round and make their backs wider, so that there are proportions.

Focus on weight

The numbers aren’t weights, they don’t give an accurate picture. You can only see the exact result in the mirror when the hated sides and “ears” on the hips are gone, but the gluteal muscles will increase. For example, if you take two girls with the same weight, visually they will be completely different and with different figures. Muscle tissue grows and weighs more fat with regular exercise. It is better to focus on centimeters and your parameters, reflection in the mirror.

Training every day

Loading himself with training, sooner or later the body will give up and simply will not have the strength to continue to study. Be sure to take a break of 1-2 days between classes, so that the muscles have time to rest.

How to remove fat in a certain part of the body

Regularly practicing sports and focusing on a certain group of muscles, the entire fat layer will be evenly burned throughout the body. Even if you do footwork, your stomach and hands will also lose weight.

The longer you train, the better.

“More time, more approaches and happiness.” No, no and no. The training should be properly planned. For girls it will be better to have a circular training for all muscle groups (up to 1 hour).

The more I pump the press, the sooner I will see the cubes

Press cubes will be visible only when the fat layer in the whole body is gone. The press is done in the kitchen. It is very important to keep an eye on the right diet and to keep up with caloric deficiencies in your diet.

More cardio – lose weight faster

Numerous studies have shown that prolonged cardio training is more harmful than weight loss. They should be moderate in number, as they put pressure on your joints. For example, cardio on simulators is no more than 15 minutes.

Sweat is fat?

It is not true that fat is burned and then released. Only liquid is lost and it must be replenished with water. The result on the scale after a training session “minus 300 grams” is not fat, but water. Often this is used by the coach, so it is forbidden to drink during classes.

I do not sweat – it means I do not lose weight.

The process of sweating is very individual for each person. Someone after 5 minutes of running is poured afterwards, and someone – and did not drop drops.

Shake slanting muscles to make the waist

When performing exercises on oblique abdominal muscles, they cannot thicken in any way, but on the contrary, they will increase and grow (especially if you use extra weight).

Superfood avocado: what’s the use and what is it?

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Superfoods are products that are rich in nutrients, contribute to the fight against various diseases and can be eaten by all people without exception. Avocado is the brightest representative of superfoods. Not so long ago he broke into the market of useful products and quickly took a leading position there. But not everyone has tried this fruit so far, and not everyone liked it. What is avocado so useful and how to eat it to make it tasty?

Properties of an avocado

A hundred grams of fruit pulp has to do with it:

  • 160 kilocalories. That’s very little – just 8 percent, with a record-breaking fat content of the product.
  • Carbohydrates are jus cogs – just over 8 g. – 3 percent.
  • Proteins – 2 g. – 4 percent.
  • Fats – about 15 g. – 23%. It combines both monosaturated and saturated and polysaturated proteins.

The rest of the interest is occupied by dietary fibers. It contains vitamins A, B, C, E, K and many minerals (more than twenty). As you can see, avocado is an incredibly nutritious and dietary product. This results in its undoubted usefulness.

Benefits for weight loss

L-carnitine removes harmful substances from the body, which accumulate due to harmful food or unbalanced diet. This element is often found in slimming products, which can be purchased at a pharmacy.

Avocado amino acids normalize metabolism by activating the synthesis of fatty fibers. This leads to the fact that the circulation of blood improves, a person feels an increase in strength, there is energy for physical activity. This is especially important for people who cannot force themselves to play sports.

Carnitine accelerates the conductivity of fatty acids, which means burning fat quickly. That is, if you play sports, the result will be more obvious and faster if you eat avocado regularly.

Fats in avocado also benefit the body: they eliminate the effects of cholesterol on the internal organs.

Insulin is important for stable metabolism and its production is also stimulated by carnitine. Therefore, carnitine is often found in sports nutrition. Stable metabolism is important for those who want to lose weight.

Fiber, which is contained in large quantities in the fruit, promotes good digestion. It cleans the gastrointestinal tract of harmful components that have accumulated due to fatty foods. Therefore, an avocado is worth eating if you want to cleanse the body before a course of weight loss.

How to eat avocado thinner?

In raw form – not the most delicious option, especially if the fruit itself you catastrophically do not like.

Guacamole

This is a delicious sauce that can be added to fish or chicken – just what you need to lose weight. Cooked as follows:

We need it:

  • Olive oil (4 tablespoons).
  • Chili pepper (1 pc.).
  • Avocado (3 pieces).
  • Shawl onions
  • Lime.
  • Kinza or parsley.

Cooking:

  • All ingredients are thoroughly washed and dried.
  • The bone is removed from the avocado and the pulp is scraped out. This is easily done with a spoon if the avocado is ripe.
  • Cut the peppers by removing the bones. Mix with avocado flesh. In the same place add chopped onions and herbs.
  • We squeeze out the lime juice. Mix the ingredients in a blender. The sauce is ready! It can be eaten daily, dressing second courses or salads, because it does not harm the figure and benefits the body.

Avocado soup

This dish is nourishing and light, so it is ideal for weight loss.

We will need it:

  • Large avocado.
  • Garlic – 2 teeth.
  • Coriander – 1 teaspoon.
  • One bulb.
  • Chicken fillet – half.
  • Fresh tomatoes, large tomatoes – 2 pcs.
  • Lime juice – tablespoon.
  • Cheese – 50 g.
  • Ground cumin – teaspoon.
  • Pepper, salt to taste.

Cooking:

  • On oil in a pan stewed garlic and onions, sprinkle with coriander for 10 minutes.
  • In a blender grind tomatoes. Place on a frying pan and add caraway. Cook for 5 minutes on medium heat to the density.
  • Boil the chicken to softness. Add the fried mixture to the broth.
  • Add diced avocado, cheese grated on a large grater, spices, lime juice. It takes 20 minutes to prepare a mass on low heat under the lid.

Soup can be eaten both hot and cold – it does not lose its taste characteristics.

In addition, avocado can be added to diet salads with vegetables and cheese. It will be a great addition to the classic “Caesar” – most importantly, do not dress it with mayonnaise. This not only damages the figure, but also knocks down the taste of the fruit.

There is an avocado is desirable at least a little bit every day. Share your favorite dishes with this fruit.

In food slavery: food addiction

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People’s psyche is organized in such a way that it easily becomes dependent on phenomena or objects that quickly meet certain needs. Drug, alcohol and drug addiction – these addictions are widely known and do not close their eyes. But there is also food addiction, which is very common in people of very different ages – from teenagers to the elderly. We understand what it is and why food addiction is so dangerous.

Food addiction is an insurmountable desire of a person to absorb food. It is a desire that arises no matter when one eats or what one eats – the brain needs more food all the time.

Reasons for eating addiction

Actually, there could be a lot of them. The human psyche is an amazing mechanism that can suddenly react to stress and various stimuli. Here are some of them.

You were on a hungry diet

When the body does not receive any nutrients for a long time, it remembers this state, in which all functions were in an “emergency state”. These include drinking diets, diets with chocolate (one slice a week and no more food), diets dominated by only one product. Therefore, when you move away from a strict diet, your brain signals all the functions of the body that you need to eat until the time of hunger again. And from that moment on, some people can’t stop: it becomes either anorexic or food addictive. Therefore, strict diets are so dangerous for humans.

Harmful eating habits

This is where we say hello to all the grandmothers and mothers who make children eat soups and porridge. You can’t do that because it’s how you form a food addiction. The child’s brain signals that the stomach is full, the body is full of essential substances, and the child continues to eat under the watchful eye of parents. If you remember such cases in your life, when your mother or grandmother threatened to pour soup out of your mouth, if you do not finish (and sometimes poured out), or recognized yourself as such parents, remember: if a person is fed up, then forcibly in no case can you push the food in yourself.

Remember: it is not okay to come out of a table with a full stomach, it interferes with the proper functioning of the body!

A similar unhealthy eating habit is to be rewarded for success in the form of fast carbohydrates. It is no secret that children love sweets, and parents sometimes use it. Having received an “A” in school or reached some heights, the child waits for a chocolate bar or a delicious bun – this is how food addiction develops. Your brain will get used to reflexes: the slightest success = delicious food. In adulthood, you will not be able to control yourself, you will be rewarded for each successful step with delicious food, which will be more and more.

Psychological disorders

This category includes many factors: stress, depression, all kinds of problems. People react differently to them: someone refuses to eat, and someone jammed with psycho-emotional difficulties. This is also the reason for the eating disorder, which is the most difficult to deal with.

Types of eating disorders:

  • Bulimia. Vomiting after each meal.
  • Compulsive overeating. Uncontrolled eating.
  • Anorexia. Panic fear of food.
  • Orthorexia. Maniacal desire to strictly choose products, strict calorie counting, refusal of many types of food.

How do you know you have a food addiction?

  • You often want to eat, eat a lot and eat without measure.
  • You stop eating when you feel nauseous or full of stomach aches.
  • You can wake up at night starving and go eating.
  • Your attempts to reduce your diet by yourself have not been successful.
  • You regularly add kilograms to your diet.
  • No eating habits. Eat at any time.
  • On the way home from work, you can wrap up in a cafe and have a snack, then eat at home.
  • You have frequent headaches.
  • Sometimes you are ashamed of how much you’ve eaten (mental reaction).

Do not panic if you find any of the reasons listed above. It’s okay to want to eat deliciously and eat sparsely. Abnormal – a manic desire to eat with a clear physiological expression.

What to do?

We remind you that food addiction is the same addiction as drug or alcohol addiction, so you need to work with specialists. Another question is that so far it is not taken seriously by doctors and is difficult to diagnose (only in the most severe forms – bulimia or anorexia). Therefore, the plan of action is as follows:

  • We exclude physiological factors of overeating – the cycle factor in women, diseases of any organs. If you are stressed, we work on calming in the first place, and the desire to eat will go away with it.
  • We find like-minded people. Not those people who convince you of their own impeccability

How do you tame the hormone of hunger?

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Grelin is a hormone that signals us that we are starving. It starts to work out at a certain time when you need to eat. Ghrelin doesn’t always work stably, and sometimes it is produced not when the body needs food, but when you want it psychologically. There are a number of factors that can cause it to develop: the smell of delicious food, the type of food or how people eat, and much more. Even if the stomach is full, ghrelin can start to produce. So we know how to control the hormone of hunger.

Stretch out your stomach

Many people believe that a narrow stomach is a guarantee of constant satiety and weight loss. You eat only a little, get saturated quickly, and therefore lose weight. But that’s not true. Little food is little energy. Your body with a small stomach will quickly process the energy and require more. A small stomach will always create the effect of hunger, emptiness.

Stomach should not be stretched with any products, but with certain ones. Namely products containing high level of fiber: apples, cabbage, seeds, second-rate flour, citrus fruits, broccoli.

We produce a hormone of satiety

There is a cholicystokininin, a hormone of satiety, as opposed to grelin. Its production can also be stimulated by products:

  • Walnuts, pine nuts.
  • Salmon, mackerel, pink salmon, sardine, oysters, anchovies, black caviar.
  • Chia seeds, flax, linseed oil, hemp seeds.
  • Tofu cheese.
  • Eggs, beef.
  • White beans, soybeans, wild rice, red lentils.

Right food

As we have already written in many articles, the key to satiety, comfort and good shape is proper nutrition. That’s why you should see how often you eat, how much food you eat and what kind of food it is. It’s important that your body has a balance of proteins, fats and carbohydrates, and enough calories to provide energy for the whole day, but not too much. Make sure you always have the following foods in your diet that will be full for a long time:

  • Rice, buckwheat and legumes.
  • Chicken meat.
  • Chicken eggs, especially proteins.
  • Whole grains of the second grade (contrary to popular belief, flour can and should be eaten, but you need to know which one).
  • Lots of water.

Nutrition mode

It’s also an important factor. If you eat three meals a day, you will experience severe hunger between meals. Therefore, with each meal you will eat a huge amount of food, which will be long digested. The fact that the body gets used to our rhythms, and he will know that the breaks between meals are very long, so the food deficit. That abundance of food absorbed by you will not go into the energy, and will become fat, which, in theory, should be spent in the “black days” when the food is not there at all. But they do not come, and fat is accumulated. This is not only a blow to the figure, but also the load on your gastrointestinal system. Therefore, we do the following:

  • Breakfast. If you can’t do it tightly, then at least the porridge, the egg is something protein and slow carbohydrates. Not fruit! If you cannot eat in the morning, drink a glass of warm water immediately after waking up. This will activate the stomach and make you feel hungry.
  • Snack. Snacks are made at least between breakfast and lunch, between lunch and dinner. Fruits and vegetables can be included in snacks.
  • We don’t eat much food for dinner, especially if you go to bed after 4 hours. You have nowhere to spend your energy.

Such a diet will help you to cope with the hormone of hunger, and therefore with the constant volume of food intake.

Tip: If you decide to give up sweet or flour, a bun or piece of chocolate will not hurt you in the morning, as the morning’s energy consumption is the highest.

Special Hunger Factors

  • Sometimes hunger comes from lack of sleep.
  • Stress, depression, lack of peace and tranquility can lead to hunger.
  • If your brain doesn’t know what to do, it may require food. Therefore, it is good to always be in some activity.
  • Physical and intellectual activity requires energy, so it is normal to want to eat after any work.
  • Violation of the daily routine can provoke the production of hunger hormone. For example, you have been up all night, so you can feel hungry.
  • Lack of physical activity can also lead to hunger – the body aims to accumulate fat, not to waste it.
  • Hunger can occur immediately after a meal if the food is based on fast carbohydrates. This includes fast food, sweet and flour (first-class flour). The energy wasted quickly, and the ghrelin is being produced again. Therefore, snacks at work with this kind of food are not the best option.
  • Hunger can provoke parasites. In this case, you should consult a specialist.
  • In women, hunger occurs during certain periods of the cycle, and it is absolutely normal to starve

The right breakfast

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Morning ascent an hour or two before departure for work does not exactly arouse appetite. Many people eat some fruit or vegetables to avoid cooking and drink coffee. Some people miss breakfast at all, limiting themselves to tea or a glass of water. Of course, this approach is fundamentally wrong, because breakfast is the beginning of your daily diet. Let’s find out what to eat in the morning and try to make these products tasty and, most importantly, fast, so that they do not take up a lot of time to prepare.

We awaken appetite

If food doesn’t come in your mouth in the morning and it makes you nauseous, you don’t have to rape yourself. Drink a full glass of warm water immediately after waking up (you can sweeten it with honey and add lemon juice). This activates the stomach, and after half an hour you will have an appetite.

Oatmeal

It can easily be called the “queen of breakfasts” because it is a nourishing, low-calorie porridge, which is fast in cooking. How to cook oatmeal?

  • On milk. This is a classic, very nourishing variant.
  • On water. The variant is more dietary, less tasty.
  • Soak in the evening. It can be simply filled with cold water and left to soak in the fridge.

What should I combine oatmeal with in the morning?

Oatmeal is perfectly combined with morning products, such as:

  • Apples. The product rich in fibre will be a great source of morning energy.
  • Bananas. Thanks to their high fructose content, they are able to eliminate the craving for sweets and will be full for a long time.
  • Honey. Sweetness that can be eaten without fear.
  • Any berries.
  • Nuts. Especially good oatmeal with almonds.
  • Dried fruit. Raisins, apricots, prunes – if you are a lover of dried fruits, then it is an option for you.
  • Dark chocolate. If you want to treat yourself to something sweet in the morning, do not be afraid to combine porridge with pieces of broken dark chocolate.
  • Chicken meat. The variant fits both thinner and gaining weight. Yes, salted oatmeal is perfectly combined with steamed chicken.
  • Natural yogurt. It will give the oatmeal density and nourishment.
  • Soybean, coconut, almond milk and other plant products. This is low-fat, tasty and healthy to diversify the menu.

Tip: Add a teaspoon of flax seeds to the oatmeal. This superfood is a very useful and nutritious element! If you can’t eat oatmeal without strong sweeteners at all, try natural sugar-free sweeteners, which you can buy in the fitness department for the thinner in any supermarket (the main thing is not to get carried away with them).

Tvorog

It is the second most popular breakfast after oatmeal. It is a light, nourishing product that contains many useful trace elements and vitamins. What is it with?

  • All fruits and berries.
  • Honey.
  • Skimmed sour cream (can be with sweetener or honey).
  • Adding nuts.
  • For lovers of salted cottage cheese – tomatoes and cucumbers.
  • Cinnamon. This is an unusual flavor combination, which has already been loved by many people. Just add cinnamon to the tip of the tea spoon in a bowl of cottage cheese.
  • Dark chocolate or natural chocolate paste.
  • Any walnut pastes (peanuts, pistachios, etc.).
  • Creamy smoothies. Try whipping cheese in a blender with honey or fruit. This smoothie will have a pleasant, viscous texture that makes cheese stand out from other dairy products.
  • Ice cream. Mix the cottage cheese with the milk (can be vegetable) and freeze overnight. As long as you are going to get ready in the morning and awaken your appetite, it will melt a little and be ready to eat. You can whip it like a smoothie and freeze it in the same way.
  • Toast with cottage cheese and vegetables. We take wholemeal bread, put cottage cheese on it, salt and spread tomatoes, herbs, cucumbers or even radishes. It turns out to be very tasty, nourishing, perfectly combined with coffee.
  • Avocado is very well combined with salty cottage cheese – such breakfast will be a “vitamin bomb”.
  • Protein omelette with cottage cheese. Also unusual, but pleasant flavor combination.

Egg

Eggs, eggs, omelets, protein shakes – all of this quickly becomes a part of breakfast. We offer the following delicious combinations:

  • An omelette or eggs with chicken and low-fat cheese. The cheese is better to be poured out at the end of cooking – it is delicious, nourishing and fast. Boiled eggs can also be crumbled deliciously with paired chicken.
  • Fried eggs with tomatoes.
  • Egg toast with tomato sauce. The ready-made frosting is laid out on a slice of wholemeal bread, which is greased with tomatoes whipped in a blender or ready tomato paste.
  • With beans. Very tasty combination – fried eggs with canned red beans.
  • Avocado. Popular superfood, which can be added to fried eggs. If you boiled eggs from the evening, you can make a quick salad of avocado and boiled eggs.
  • Seafood. If you are a shrimp or crab lover, you can pamper yourself in the morning, lead the way.

Products that will bring metabolism back to normal

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Metabolism is a metabolism in our body. It can be quick and slow, and each of them has its own consequences. Let’s find out where slow or fast metabolism comes from, what makes it bad and how to fight it.

To begin with, we will calculate how optimal the metabolism in your body should be. It is done according to the formula:

655 + (9.6 x weight) + (1.8 x height) – (4.7 x age)

For example, your age is 30 years, your weight is 70 kg and your height is 165. Then we get the following: 655+ (9,6×70)+ (1,8×165)-(4,7×30)=1483. This is the number of calories you need to eat daily for normal metabolism. These calories should include different fats, proteins and carbohydrates.

Rapid metabolism

Now we understand what slow metabolism is and how to determine what your problem is.

Symptoms

  • Feeling hungry almost immediately after a meal.
  • Skinny.
  • Impossibility to increase muscle mass even in sports.

It can occur for several reasons:

  • Congenital predisposition.
  • Sedosyp.
  • Stress or depression.
  • Smoking.

Of course, it is necessary to fight the problem comprehensively. But what we can do first is to correct the nutrition.

Products that accelerate metabolism:

  • Sugar and baked goods.
  • Fat meat, pork.
  • Potatoes, tomatoes, eggplants.
  • Sweet vegetables and fruits, nuts.
  • Very salty food.
  • Smoked meat, sausages.
  • Fat butter, mayonnaise.

Of course, you should not abuse the products, because they can cause a blow to your health. But these products are the best option for fast metabolism.

The course of action is as follows:

  • Make a menu for two weeks, which includes these products and eat less calories than you need every day (take away from your optimal number of 200-300 kcal). It is good if you experience a slight hunger for the first time.
  • The body changes to a new diet and begins to accumulate fat, because you put it in a small stressful state. However, if you feel a significant reduction in your well-being and loss of performance, you should not stick to this diet.
  • After two weeks, you switch to a normal diet with a caloric rate. The body will continue to accumulate fat, as it will be adjusted to a new deficit.

Tip: Combine nutrition with strength training. This way you can slow down the metabolism, build up fat and muscle mass.

Slow metabolism
It is also a dangerous phenomenon that affects your overall health and performance.

Symptoms:

  • Overweight.
  • Constant fatigue.
  • Drying skin.
  • Loose nails.
  • Hair loss.
  • Headaches.
  • Loss of memory.
  • Reduced libido.
  • Desire for sweets.

Reasons for slow metabolism:

  • Congenital disorders.
  • Age-related changes in the body.
  • Transient age.
  • Low physical activity.
  • Irregular nutrition.
  • Nedosyp.
  • Hormonal failure.

Reasons may be many. First of all, it is worth taking care of your own nutrition.

Products that accelerate metabolism:

  • Water.
  • All-grain products.
  • Red beans.
  • Chicken.
  • Fish.
  • Cabbage.
  • Citruses and green apples.
  • Non-fat dairy products.
  • Chicory, ginger.
  • Red pepper, spinach.
  • Coffee and green tea.

We act as follows:

  • We make a weekly menu where carbohydrates, proteins and fats are combined. In no case we do not miss any of the meals, eat strictly according to the schedule.
  • The body is rebuilt for a new meal. Now he does not need to save fat, because the food is stable, he does not starve (although sometimes hunger may arise because of the desire for fast carbohydrates).

We combine it with light physical activity.

In a month you will see the result not only in weight, but also in your health.

Remember that your goal is not a fast or slow metabolism, but a normalized metabolism. So don’t torture yourself with diets, but approach your health issues comprehensively.

How do you lose weight on the right food?

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Good nutrition or diet? Anyone, be they a doctor or an athlete, will say that the right food is the right choice. A diet is a complex of nutrition prescribed only by a dietitian, taking into account higher mass, motor activity, diseases and many other factors. In other cases, the only thing you need to do to lose weight is to eat the right food.

Calculate calories

First, we need to understand how many calories we need to eat every day. A severe deficiency will not lead to weight loss, but to the accumulation of fat deposits, as the body will enter a stressful mode. A calorie surplus, on the other hand, leads to a mass gain.

Let’s use the Harris-Benedict formula. For the woman it looks so:

Women – BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] – [4.92 x age (years)] -161. You get a number equal to the normalized number of calories. To emphasize weight loss, you need to take 300 out of this number.

For example, we have the number 1500. We take away 300 and get 1200, which is the number of daily calories you need to eat to lose weight.

Foodstuffs for good nutrition

Tell us at once: you have a caloric rate that should include the rate of proteins, fats and carbohydrates. That’s why there are no prohibited products in the form of chocolate and bread. They just have to be correctly entered into your daily diet. But since these products are fast carbohydrates, they should be excluded because they are short and we need to eat in such a way that the energy is enough for a long time.

Products that are better to give up:

  • Wheat flour and its products. Bread, buns, dumplings and dumplings.
  • Sugar. In chocolate or yogurt.
  • Trans fats. These are fried potatoes and meat, fast food, etc.

Products that are healthy and slimming

  • Fish.
  • Chicken.
  • Various seafood.
  • Cabbage.
  • Vegetables in any quantity.
  • Buckwheat groats.

Now let’s determine the ratio of bzhou (proteins, fats and carbohydrates), and it looks like this: 30-20-50.

1 gram of protein per kg. of desired weight.

0.6. fats per kg. of desired weight.

The rest is taken by carbohydrates.

We give preference to complex carbohydrates and various proteins, both vegetable and animal. Choose the right sources of fat (an excellent source – fish oil).

Example of a weekly diet


We split the day into five meals. You can do more if you can put snacks and basic food in the daily calorie intake.

Monday

  • Breakfast: 200g buckwheat + protein omelette (2 eggs).
  • Snack: banana.
  • Lunch: 300 g. pollock + 200 g. vegetables (all baked). 100 g. boiled rice.
  • Snack: kefir, rowanka.
  • Dinner: shrimp/chicken (300 g), pea porridge – 200 g.

Tuesday

  • Breakfast: wheat porridge (200 g) + boiled egg.
  • Snack: apple green.
  • Lunch: stewed liver (150 g) + buckwheat (200 g).
  • Snack: kefir.
  • Dinner: cottage cheese with berries / tomatoes / honey – your choice.

Wednesday

  • Breakfast: rice (200 g) + cheese (not more than 100 g)
  • Snack: Orange
  • Lunch: boiled chicken or steamed chicken (200 g) + vegetable salad (up to 300 g)
  • Snack: low-fat, sugar-free yogurt.
  • Dinner: pollock (200 g) + buckwheat (100 g).

Thursday

  • Breakfast: wheat (200 g) + eggs (one egg).
  • Snack: 100g of grapes.
  • Lunch: pink salmon (200 g) + rice (150 g).
  • Snack: kefir, rowanka.
  • Dinner: cottage cheese with fruit/berry addition – 200 g.

Friday

Breakfast: buckwheat (300 g) + 2 boiled eggs.
Snack: banana/ strawberry/blackberry.
Lunch: salad with seafood and cabbage (can be seafood – 200 g). Black bread (50 g).
Snack: kefir.
Dinner: chicken and buckwheat (300 g in total).

Saturday

  • Breakfast: oatmeal (300 g) and cheese (not more than 50 g).
  • Snack: frozen persimmon/apple
  • Lunch: chicken and pearl (400 g in total).
  • Snack: low-fat, sugar-free yogurt.
  • Dinner: cottage cheese with fruit (200 g).

Sunday

  • Breakfast: pea porridge (200 g.) + two boiled eggs.
  • Snack: 100g of grapes.
  • Lunch: salad with seafood and cabbage (200 g.) + 50 g. of black bread.
  • Snack: banana/apple.
  • Dinner: chicken and pasta from second-rate wheat.

As you can see, the food is quite varied and delicious. This is just a variation with very simple cereals and products. Nobody prevents you from changing components to equivalent ones, adding pork or turkey, avocado, honey and even sugar, if it fits into your daily norm of kbju.

With such a proper diet the result of weight loss will be noticeable after a month. In about a week your body will get used to this mode, and you will not feel discomfort or hunger.

Important: If you feel that you are constantly hungry or that you are feeling unwell and working hard, go back to your usual diet and consult your doctor about your diet.

Myths about good nutrition Part 2.

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Good nutrition (PP) is not a short-term diet or a grueling diet to fit into your favorite jeans or lose weight in the summer. It’s a way of life. Do you want to be not only slim, but also healthy? Always keep yourself in good shape, while eating delicious and varied meals? But then why is the phrase “good nutrition” itself quietly horrifying and immediately associated with starvation, the rejection of everything tasty? Let us dispel a few more myths about rational and balanced nutrition.

Myth #6
PP – ban on specific products

“If I stick to the right diet, it means you can’t eat: potatoes, pasta, flour, salt, sweet…” and a bunch of normal foods. But why do they think so? There are no bans on such products in PP. As mentioned earlier, 80% of the diet is healthy food, and the remaining 20% is for the soul. It’s not about giving up potatoes completely, but limiting the amount and method of processing. For example, it is better not to fry potatoes on oil, but to bake them. Eat one piece of your favorite mead, not half a cake. Is there a difference?

Myth #7
PP, you can’t fry anything.

There are many healthier ways of frying when your favorite cutlets do not swim in sunflower oil in a pan. It is better to give preference to olive oil than to an analogue of seeds, legumes or nuts (the latter form harmful carcinogens when frying). One tablespoon of olive oil will do nothing wrong. Cutlets can be roasted to a golden crust in a dry pan and then stewed with a little water. Purchase a pan with a good non-stick coating or give preference to the grill at all.

Myth #8
PP, you can’t get better.

Eating properly and eating healthy foods can be improved if you don’t keep up with your calorie intake. That’s why they start by calculating the calorie content of food so that they know how much to eat. Is it possible to lose weight by eating burgers with fries and drinking cola? You can. Only with such a calorie a day, you can only afford to eat burgers with fries and drink coke… children’s hippies-mill. Even with useful products can not be searched. A couple of spoons of salad or a bowl? A couple of spoons of cottage cheese with raisins and a spoon of honey or cottage cheese with 5 spoons of honey, raisins, sour cream, banana and compote?

Myth #9
Reusable nutrition accelerates metabolism

It’s a fresh myth from nutrition scientists. Is that so? It is possible to argue. If you take 2 different people, the first one wakes up early, leads an active lifestyle, works in the gym and goes to bed late, in the second one wakes up by lunch, does not move much during the day, does not do sports and goes to bed early. Who needs six meals a day to maintain energy, and who will gain extra weight? Therefore, this question is very individual.

Myth #10
All fitness bloggers and celebrities are perfect

Many people think that their favorite celebrities and fitness bloggers and coaches in the gym are ideal. It strictly adheres to all the rules, every day they go to training sessions, eat only the right food, never get sick. Imitating their “idols”, they sometimes give up. But all of them are the same people out of work, behind-the-scenes, who get tired, allow themselves to eat bad things, get sick, skip training and just want to fail all day on the couch without doing anything. Don’t be so hard on yourself, don’t be so hard on yourself for eating a cake. Strive to look better and be healthier is certainly worth it, but never compare yourself with others.

It turns out that the right diet is not so terrible, if you understand everything. All you have to do is get used to it, find your favorite recipes and get into the rut. And then the body will say “thank you very much”, and the results will not keep you waiting.

Five morning habits that lead to excess weight

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All nutritionists in the world say with one voice that the day should start with a hearty and nutritious breakfast. This is the first rule of weight loss and wellbeing. But the morning meal should be correct. Otherwise, it will only lead to weight gain! You are not interested in this? Then see what unobvious mistakes you can make during breakfast, which will cause extra pounds!

Habit #1. Too little food

A lot of people can’t eat in the morning. Some people don’t have time, others just don’t want to stick food in their bodies until they wake up. Some people refuse to eat after waking up. Are you one of them? Too bad! You shouldn’t refuse to eat in the morning. Breakfast is a source of energy. It recharges with energy. If you don’t eat thoroughly in the morning, you will be tempted to throw some disgusting stuff at yourself before lunch. For example, a Twix bar or that juicy burger over there, isn’t it?

Habit number 2. Ready-made breakfasts

Another unobvious reason for the extra pounds of breakfast is the habit of eating ready meals. In addition, most of them are sold in packages marked “fitness”. What is not the diet option? This is the danger! They usually contain a cosmic fraction of sugar. This applies:

  • Granols;
  • Muesli;
  • yoghurt;
  • Nut pastes;
  • cottage cheese.


In addition, such shop breakfasts have a lot of other harmful components, including preservatives, sweeteners, dyes, artificial flavors, various chemicals. These products can be safely called food garbage, which leads to weight gain, but not to its reduction!

Habit #3. Lack of control over additives and portion weights

It is hard to disagree with those who have oatmeal with slices of fruit, chia seeds, berries, nuts and dried fruits – this is very useful. But such a mix can just “kill” with its calorie content. So you should be more careful with the additives. Otherwise, a healthy breakfast will cause extra centimeters at the waist!

Habit number 4. Bet on breakfast cereals

Another common, but not the most obvious, mistake of the thinners is the choice of cereal rations for breakfast. Do not be afraid of a one-time reception in the morning:

  • Chocolate balls;
  • Sweet cushions;
  • cornflakes.


But you don’t have to turn it into a norm!

Each serving of cereal is a huge amount of sugar and empty carbohydrates. Therefore, if oatmeal or cottage cheese is quite tired in the morning, it is better to replace them with eggs or omelette to steam. There will be more benefit!

Habit number 5. Too much cream, milk and sweeteners

There’s nothing wrong with coffee or tea this morning. There are very few calories in such drinks. But you like to dilute them with cream or milk, don’t you? And sugar is a “sacred thing” in general, spoons 3-4? Then don’t blame them on the scales. You just need to know the measure of additives. And even better – completely abandon them! Especially for those who are used to drinking coffee or tea several times a day! All the additives make such drinks empty carbohydrates, which do not cheer you up, but only add extra fat.

Here are just a few of the most obvious morning habits, which are more damaging to the figure than give the benefit! Want to lose weight? Then reconsider your attitude to breakfast!

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