FITBODYUSA: diet
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Mornings are hard. Add declining temperatures and busier lifestyles into the equation and we barely have the energy to brush our hair, let alone think about preparing a healthy breakfast. When you have little time, energy and motivation, preparing a smoothie is a great way to save precious time amid the morning chaos.

Happy Healthy Smoothies for Breakfast


Read on to see 5 of our favorite healthy smoothies recipes to see which one is right for you:

1. You need to eat more vegetables


Add kale, spinach, chard, cabbage, cucumber, or a teaspoon of greens powder to your smoothie to increase your vegetable count for the day (and before 9 a.m., at a minimum). This green pear smoothie has a handful of spinach that is not only good for the digestive tract, but spinach has also been shown to help relaxation. Buy it in bulk and store it in the freezer for a cost effective addition to any recipe.

INGREDIENTS:

  • 1 cup packed spinach leaves
  • 1 cup packed kale leaves
  • 1 green apple, cored and diced
  • 1/2 lemon juice
  • 1/2 cucumber
  • 1/2 teaspoon raw honey
  • 1/2 cup water

2. You're starving an hour after starting work.


We are great advocates of eating fruits and vegetables, but without protein your hunger will only be satisfied for so long. Whey protein has been shown to keep insulin levels under control and whether you opt for a vegan version, or a dairy-free version, there are a number of powders on the market that contain a big hit of protein without the unwanted calories. Find out how to make your perfect protein-rich smoothie here.


INGREDIENTS:

  • 1 ripe banana
  • 1/3 of a cup of strawberries
  • 1/3 of a cup of blueberries
  • 1/2 a cup of kale leaves (remove the hard parts of the stalks)
  • 1/4 of a cup of almond milk or water
  • 1 tablespoon of ground flax seed
  • 1 tablespoon of whey protein (or your favorite protein powder)
  • 1 tablespoon of chia seeds
  • 1 tablespoon of acai

3. Need a Brain Stimulus


Whether you're dazed in the morning or need to turn on for an early morning meeting, blueberries have been shown to improve cognitive function. Rich in antioxidants and phytochemicals, smoothies made with berries (raspberries and strawberries also apply here!) Can make you look and feel younger too! This cranberry smoothie is combined with nuts that contain essential fatty acids to help you forget less and stay alert all day long.


INGREDIENTS:

  • 1 cup almond milk
  • 1/4 cup raw old fashioned oats
  • 1 cup blueberries
  • 1/4 cup greek yogurt
  • 1 teaspoon honey
  • 2 tablespoons chopped walnuts
  • 4 ice cubes

4. You're on a low-calorie diet


With less than 150 calories per serving, our test kitchen is perfect if you're trying to lose weight. Rich in calcium and protein (thanks to yogurt) this smoothie also works to aid digestion thanks to the known digestive enzymes of papaya. Avoid store-bought versions of this smoothie that can have more than 500 calories per serving!

INGREDIENTS:

  • 1 cup Coconut Water
  • 1 cup papaya fresh
  • 1/2 cup Plain Nonfat Greek Yogurt
  • 1/2 banana frozen
  • 1/2 cup ice

5. Want to be more alkaline


If you are lethargic, in a bad mood, in poor health, or with a sense of toxicity, your body may be in an acid state. Our body's healthy pH (hydrogen potential) level is seven, so any higher or lower level will have important effects on the body and health. Eating breakfast every day is one of the main recommendations when it comes to rebalancing your body's pH, and this alkalinizing smoothie is the perfect combination. Filled with fruits and vegetables, this recipe will help counteract the effects of stress, alcohol consumption and bad sleep habits that often lead to high acid levels.

INGREDIENTS:


  • 1 avocado, peeled and pitted
  • 1 cup raw almond milk
  • Juice of 1 lemon
  • A few leaves of kale
  • A few mint leaves
  • A few cucumber slices
  • Pinch of cinnamon
Happy Healthy Smoothies for Breakfast



What's your favorite smoothie recipe? Share it with us below.

5 Happy Healthy Smoothies for Breakfast




Can You Lose Weight With 1200 Calories a Day?


Of course you can lose weight with 1200 calories a day.

This 1,200 calorie meal plan is designed by culinary experts to provide healthy and delicious weight loss meals. We have done the hard work of planning for you and have planned seven full days of meals and snacks. Calorie totals are listed next to each meal so you can easily change things in and out as you see fit. Keep in mind that this meal plan is calorie, fiber and sodium controlled. If a particular nutrient is of concern, consider talking to your health care provider about supplementation or altering this plan to better fit your individual nutritional needs.

1200 Calorie 7 Day Meal Plan


1200 Calorie Day 1


Plan ahead: If you don't have much time, you can make ravioli and vegetable soup sooner. Other things you can do for the week include carrot and ginger vinaigrette, maple and walnut granola, and avocado and yogurt sauce.

Breakfast (266 calories)

Avocado and Egg Toast


  • 1 slice wholemeal bread
  • 1/4 medium avocado
  • 1 large egg, cooked in 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second spray)
  • Cover the egg with a pinch of salt and pepper (1/16 teaspoon each).
  • 1 clementine


Morning snack (61 calories)


  • 1/3 cup blueberries
  • 1/4 cup fat-free plain Greek yogurt


Lunch (341 calories)


  • 2 cups Ravioli and Vegetable Soup
  • 1 Tomato Cheddar Cheese Toast


Afternoon snack (93 calories)


  • 3 tablespoons hummus
  • 1 cup sliced cucumber


Dinner (451 calories)

Salmon and Vegetables


  • 4 oz. baked salmon
  • 1 cup toasted Brussels sprouts
  • 1/2 cup brown rice
  • 1 tbsp. walnuts
  • Pepper and salt to taste (1/8 teaspoon each)


Vinaigrette


  • Mix 1 1/2 teaspoon olive oil, lemon juice and maple syrup; season with salt to taste (1/8 teaspoon).


Top Brussels sprouts with 1/2 teaspoon olive oil and bake at 425 degrees F until lightly browned, about 15-20 minutes. Cover salmon with 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second of dew), add salt and pepper to taste (1/8 teaspoon each). Bake at 425 degrees F until ready, about 4 to 6 minutes. Serve brown rice, Brussels sprouts, and salmon sprinkled with vinaigrette and topped with nuts.

1200 Calorie Day 2


Plan ahead: Make maple and walnut granola for tomorrow. Aim for a granola that has about 130 calories or less and less than 6 grams of sugar per 1/4 cup.

Breakfast (266 calories)

Avocado and Egg Toast


  • 1 slice wholemeal bread
  • 1/4 medium avocado
  • 1 large egg, cooked in 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second spray)
  • Top egg with a pinch of pepper (1/16 teaspoon).
  • 1 clementine


Morning snack (134 calories)


  • 5 dried apricots
  • 7 walnut halves


Lunch (295 calories)

Surplus soup


  • 2 cups Ravioli and Vegetable Soup
  • 1 clementine


Afternoon snack (93 calories)


  • 3 tablespoons hummus
  • 1 cup sliced cucumber


Dinner (424 calories)


  • 1 1/2 cups Delicata Squash and Tofu Curry
  • 1/2 cup brown rice


1200 Calorie Day 3


Plan ahead: Boil two eggs and save one for the fifth day. Make carrot and ginger vinaigrette or opt for a healthy Asian-style grocery dressing. choose one made with healthy fats, such as canola oil or olive oil. Cook a chicken breast for lunch tomorrow, or replace the pre-cooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli products, choose low-sodium, preservative-free options.

SEE ALSO: This Boiled Egg Diet is Successful Worldwide - You Can Lose Up To 20 Pounds in 2 Weeks


Breakfast (267 calories)


  • 1/4 cup maple and walnut granola
  • 3/4 cup fat-free plain Greek yogurt
  • 1/2 cup blueberries


Morning snack (35 calories)


  • 1 clementine


Lunch (351 calories)

Pita pocket for apples and cheddar cheese


  • 1 whole wheat round roll (6-1/2 inches)
  • 1 tbsp. mustard
  • 1/2 medium apple, sliced
  • 1 oz. Cheddar Cheese
  • 1 cup mixed vegetables


Cut the pita bread in half and spread the mustard inside. Stuff with apple slices and cheese. Toast until cheese begins to melt. Add vegetables and serve.

Afternoon Snack (47 calories)


  • 1/2 medium apple


Dinner (457 calories)


  • 1 serving (1 bell pepper) stuffed peppers, Moroccan style
  • 2 cups spinach


Sauté spinach in 1 teaspoon of olive oil and a pinch of salt and pepper (1/16 teaspoon each).

Night snack (50 calories)


  • 1 tbsp. chocolate chips, preferably dark chocolate


1200 Calorie Day 4


Plan ahead: Make avocado and yogurt sauce for tomorrow. You can replace the hummus purchased in the store with the sauce, if you wish.

Breakfast (267 calories)


  • 1/4 cup maple and walnut granola
  • 3/4 cup fat-free plain Greek yogurt
  • 1/2 cup blueberries


Morning snack (83 calories)


  • 1 hard-boiled egg
  • 1 tsp. hot sauce, if desired


Lunch (336 calories)


  • 2 cups mixed vegetables
  • 3 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup shredded carrots
  • 1 clementine
  • 2 tablespoons carrot and ginger vinaigrette


Combine ingredients and cover salad with vinaigrette.

Afternoon Snack (86 calories)


  • 4 dried apricots
  • 4 walnut halves


Dinner (444 calories)


  • 2 1/4 cup warm lentil salad with apple and sausage
  • 1/2 cup Quick Marinated Beets


1200 Calorie Day 5


Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (101 calories)


  • 2 medium carrots
  • 2 tablespoons avocado and yogurt sauce


Lunch (314 calories)


  • 1 Tomato and Cheddar Cheese Toast
  • 2 cups mixed vegetables
  • 3 tablespoons grated carrot
  • 1/2 cup cucumber, sliced
  • 1 hard-boiled egg
  • 1 tbsp. unsalted toasted almonds


Top vegetables with grated carrot, cucumber, hard-boiled egg, almonds and 1 1/2 teaspoon olive oil and balsamic vinegar.

Afternoon Snack (93 calories)


  • 3 dried apricots
  • 1/3 cup fat-free plain Greek yogurt
  • 1 1/2 tsp. chopped walnuts


Dinner (427 calories)


  • 1 1/2 cups Quick Chicken Tikka Masala
  • 1/2 cup brown rice


1200 Calorie Day 6


Plan ahead: Cook a chicken breast for tomorrow's lunch or substitute pre-cooked chicken or chicken slices or turkey breast from the grocery store. When choosing deli products, choose low-sodium, preservative-free options.

Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (66 calories)


  • 2 tablespoons avocado and yogurt sauce
  • 1 cup sliced cucumber


Lunch (325 calories)

Chicken leftovers Tikka Masala


  • 1 1/2 cups Quick Chicken Tikka Masala
  • 1 cup spinach


Reheat chicken over spinach in microwave.

Afternoon Snack (35 calories)


  • 1 clementine


Dinner (507 calories)


  • 2 cups Korean Beef Sautéed
  • 1/2 cup cooked buckwheat soba noodles (about 1 ounce of dried noodles)


SEE ALSO: 400 Calorie Vegetarian Dinners - Slimming Vegetarian Recipes

1200 Calorie Day 7


Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (117 calories)


  • 4 tablespoons Avocado-Yogurt Dip
  • 1 cup sliced cucumber


Lunch (301 calories)


  • 2 cups mixed vegetables
  • 3 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup shredded carrots
  • 2 tablespoons carrot and ginger vinaigrette


Combine ingredients and cover salad with vinaigrette.

Afternoon Snack (42 calories)


  • 5 dried apricots


Dinner (494 calories)


  • 1 portion (1/4 pizza) of Wild Mushroom Pizza with Arugula and Pecorino


1200 Calorie 7 Day Meal Plan


I hope you find this information useful.

1200 Calorie 7 Day Meal Plan - Can You Lose Weight With 1200 Calories a Day?




The ketogenic diet is a diet very high in fat, moderate in protein and very low in carbohydrates, used to lose weight quickly and safely. Recommended for those who are very overweight and for those who want to define their musculature. It is also a diet recommended for diabetics, hypertension and for the treatment of diseases such as epilepsy and some types of cancer.

The ketogenic diet helps you to lose weight without losing muscle mass and filling you with energy, that's, converting your own body into a fat burning machine by using fat reserves as an energy source in the form of ketones. This is called ketosis.

This can be translated as a zero sugar diet, consequently zero alcohol.

Can You Drink Alcohol on The Keto Diet


CAN I DRINK ALCOHOL ON THE KETOGENIC DIET?


The most accurate answer is NO, you should not drink alcohol while you are following a ketogenic program.

Alcohol is a substance produced by the fermentation of sugar derived from fruits, wheat or barley that affects the burning of fat in our body.

Therefore, after all the effort you have made to enter ketosis, which is that process of burning fat accumulated in the body and fat we are ingesting during the ketogenic diet, just one glass is enough to interrupt the metabolic situation that is occurring within you.

In addition, under the influence of alcohol you may lose control of your diet and no longer mind consuming any type of food, even if it is not compatible with the keto or keto diet.

DO I GET KETOSIS FROM CONSUMING ALCOHOL?

There are several factors to consider before drinking alcohol during a ketogenic or nonketogenic weight loss diet.

The first thing is to estimate the caloric value of these drinks, as a general rule every gram of an alcoholic beverage is 7 calories, almost equal to the fats that provide 9 per gram.

On the other hand, women are more likely to emerge from ketosis than men, even if they are of the same weight.

I mean, yes, you will get out of ketosis.

Your body will try to metabolize the alcohol you are ingesting, thus disrupting the metabolization of other nutrients such as fats and proteins. Therefore, it will not burn fat and ketosis is interrupted; also do not forget to add the amount of carbohydrates contained in that drink.

I mean that if you drink a drink containing sugar or drink a lot of alcohol you will get out of ketosis, since the process of burning fat is interrupted.

It's also important to keep in mind that being in ketosis will make any alcoholic beverage work faster no matter what your alcohol tolerance is.

BACK INTO KETOSIS


After the body has discarded the alcohol ingested and therefore has emerged from ketosis, it may only take you a day, even hours, to get back. However, just as there are people for whom this return is easy and quick, for others it will be a slower process and will take several days to recover the lost state.

To help you in this process I recommend:


  • That you enter fully again in the ketogenic diet.
  • Fasting


The time of fasting will depend on each person, that is, until you enter ketosis, but without neglecting your health.

RECOMMENDED DRINKS IF YOU ARE ON A KETO DIET


Alcohol is a cellular toxin that does not provide you with any nutrient, however it does fill you with empty calories, hence the recommendation is not to consume alcohol. However, we all know how difficult it is not to have a single drink if you have to attend a social gathering, a working lunch or an after office.

Well, here are some recommendations on alcoholic beverages:

Forget all sweet drinks, for example cocktails are totally forbidden as well as wines, especially sweets, and of course all drinks that contain sugar (carbohydrate) in their preparation.

Intercalate each drink you consume with a glass of water, in addition to reducing the amount of alcohol you are drinking will prevent dehydration.

If possible drink pure vodka, without flavors, because those that have flavor also have added sugar.

Another option is high quality whisky. The higher the quality of the whisky, the less sugar added.

Gin should be consumed in small quantities and avoid completely those that have flavors.

Tequila, as well as whisky, must be of very good quality and of course without flavors.

You must also consider what you add to your drink to accompany it, I advance you that the only thing allowed is ice, soda or lemon.

If you're a wine lover and can't give them up even if you're on a weight-loss plan, you should choose a dry wine that contains no sugar or sweeteners. You can only drink one glass.

This is just a sample of what can be consumed, as opinions do not always coincide on what drinks are allowed during the ketogenic diet, in any case, some of the followers of this diet insist that you can drink, but in very moderate amounts.

Considering that alcohol is a social disinhibitor, as I said, it is very possible that you start to ignore your keto program and eat what you shouldn't, then you have to be very strong not to alter your ketogenic regime.

Remember that it is best NOT to consume alcoholic beverages if you are looking to lose weight, because these drinks are very caloric and do not provide any nutrients, but if you can not avoid it, keep in mind the importance of being very moderate in consumption whatever drink you decide to take.

HOW MANY DRINKS CAN I HAVE ON KETO DIET?


This will basically depend on your tolerance for alcoholic beverages. Most experts recommend one drink for women and two for men, because men tolerate alcohol intake a little more than women.

If you're one of those people who can't control themselves once they start drinking, it's best to try to avoid it.

On the other hand, if you are looking to lose weight, it is best not to drink any alcoholic beverages, at least while you reach your nutritional goal.

Similarly, if you have fatty liver whether or not from alcohol consumption, the suggestion is to avoid alcoholic beverages.

As for the exact number of drinks you can have, the best answer is moderation.

WILL THE KETOGENIC DIET HELP ME TO STOP DRINKING?


The truth is that there are no scientific studies that corroborate a claim about the positive influence of the ketogenic diet on those who have given up drinking liquor.

However, there are numerous followers of this form of diet who claim that the ketogenic diet helped them to control their craving for alcohol.

These people leave their testimonies in different blogs stating how the ketogenic diet helped them to reduce their anxiety about sugar and alcohol.

The keto diet has diminished the impulse and the need to drink of many people, perhaps this is possible because the ketogenic diet balances the fluctuations of sugar in the blood.

ALCOHOL AFFECTS THE KETOGENIC DIET


Following a ketogenic diet is quite complicated and hard in itself, dealing with social demands can make the process even more difficult. Alcohol consumption is part of everyone's social life, which is why you should be very clear about your priorities when it comes to circumventing all the temptations that will be presented as saboteurs of your program.

Alcoholic beverages are one of those saboteurs, most contain large amounts of carbohydrate or are high in calories, in any case if you are following a ketogenic diet you run the risk of coming out of ketosis, interrupting all the progress you have obtained.

That's why it's best to refrain from drinking alcoholic beverages; but if you can't avoid it, consume those that don't contain carbohydrates, although they do contain a lot of calories, like the ones I pointed out to you (vodka, whiskey, gin, tequila) in moderation.

Can You Drink Alcohol on The Keto Diet?




This article is for people who have doubts about what a ketogenic diet menu would look like.

Keep in mind that every body is different, and that once you lose weight you must adjust your diet to your new needs and goals.

Example of Keto Diet Menu for Beginners


Remember to keep your macronutrients at 70% fat, 25% protein and 5% carbohydrates. If you do a lot of sport you can raise a little carbohydrates (but remember that you will not lose so much weight if you increase more than 10% the percentage of carbohydrates).

How to calculate macronutrients in the ketogenic diet

Macronutrients are the amount of grams of fat, protein, and carbohydrates you should eat in a day. Use ketogenic diet calculator to calculate the macronutrients you eat in a day.

How many calories do you take in daily?

To define how many calories you occupy from carbohydrates first you need to know how many calories you occupy daily, use this calculator to know your daily calorie requirement: Click Here

For example, if I weigh 65 kg and have moderate activity, I would occupy 2528 calories per day.

How do you know how much 5% carbohydrates are?

For simplicity you can use ketogenic diet calculator.

Below is the explanation:

To lose weight you can only eat 5% carbohydrates.

1 gram of carbohydrates is 4 calories.

Take out 5% of your daily calorie requirement, then divide that by 4, and that's how many grams of carbohydrates you can eat a day.

Example: In a daily requirement of 2000 calories 5% would be 100 calories. 100 calories / 4 = 25 grams of carbohydrates per day.

For example, if you ate 100 grams of broccoli, that's 5.2 grams, which means you could eat 500 grams of broccoli a day.

A simple way to reach the high percentages of good fat that is involved in this diet and especially avoid constipation is to eat almonds. 1 cup of almonds has 45 grams of fat and 11 grams of fiber.

Ketogenic Diet Menu Example


Breakfast

spinach bacon omelette keto breakfast
Spinach Bacon Omelette


If you're going to eat carbohydrates, some people prefer to do it for breakfast. Remember not to eat fruits at breakfast because of the high amount of carbohydrates.

Option 1: Bacon Eggs

Option 2: Spinach Omelet with Sausage

Option 3: Protein shake mixed with two tablespoons of Coconut Oil.

Add 10 to 30 almonds to meet the fat goal and avoid constipation, depending on your weight.

Lunch

Creamed Spinach with ground beef Keto lunch
Creamed Spinach with ground beef


For the Lunch try to make it easy and fast. Accompany it with a spinach salad, as spinach has a lot of fiber, more than lettuce.

Option 1: Chicken breast salad with spinach and bacon. (Add 1 tablespoon of Extra Virgin Olive Oil)

Option 2: Meat with spinach and green sauce.

Option 3: Tilapia fish with garlic mojo, spinach and butter.

Dinner

Cajun salmon with avocado salsa keto dinner
Cajun salmon with avocado salsa


Option 1: Tuna with jalapeños (The jalapeño is a medium-sized chili pepper), mixed with 2 tablespoons of coconut oil, with onion and lemon.

Option 2: Tilapia fish with green sauce and broccoli (4 tablespoons of dressing can be added to the vinaigrette or 2 tablespoons of olive oil).

Option 3: Italian sausage with green sauce

Desserts

Cucumber with chili powder keto dessert


Cucumber with chili powder

The most important thing to follow the ketogenic diet is to make it easy, simple and delicious.

Example of Keto Diet Menu for Beginners




Cinnamon Tea is one of the most effective weight loss drinks, also called the "ALMOST PERFECT DIET".

Cinnamon Tea is For Slimming: But This is The Right Way To Prepare it


To lose weight without dieting or exercise is a powerful antioxidant, ideal for burning abdominal fat from the waist and hips.

Cinnamon tea is a recipe full of benefits and properties for our health. We discover how to prepare it at home and what qualities it brings. The preparation of this tea is very easy, it will help you to accelerate the metabolism so that you lose kilos and kilos.

One of the important factors to lose weight is to keep at bay the glycemic index and cinnamon tea is one of the drinks to lose weight that fulfills this function fully, controlling the levels of glucose in the blood, which are permanently, so that there are no peaks of insulin or pronounced drops.

HOW TO PREPARE CINNAMON TEA TO LOSE WEIGHT


The preparation of cinnamon tea is extremely simple and easy to prepare. So much so that in a few minutes you will be able to enjoy all its flavour and, above all, all its qualities.

INGREDIENTS:

  • 1 Liter of water
  • 1 Branch of cinnamon or its equivalent of 5 teaspoons of
  • powdered cinnamon
  • 1/2 teaspoon honey

PREPARATION:


Put the cinnamon stick in a pot of boiling water. Let the cinnamon simmer for about twenty minutes. Then strain the finished tea into a cup, let it cool for a moment and then sweeten with honey.

HOW CAN I TAKE IT TO LOSE WEIGHT QUICKLY?


Take three cups a day, distributed in day preferably one in the morning, in the afternoon and the last one before going to bed. You can take it cold or hot, as you like.

Cinnamon Tea is one of the most effective weight loss drinks, also called the "ALMOST PERFECT DIET".


ADDITIONAL BENEFITS OF CINNAMON TEA:


  • Cleanses the intestines.
  • Removes abdominal fat and keeps it from coming back.
  • Reduces cholesterol and glucose.

WARNING:

It is not medically recommended for people with early stomach ulcer, pregnancy or lactation.

Cinnamon Tea is For Slimming: But This is The Right Way To Prepare it




The flu is spreading throughout Europe and we all hope to be spared. For all those who have already done it or want to prevent it, here are a few smoothie recipes with a bunch of good, strengthening ingredients. Cheers!

Super Smoothies For The Immune System


Smoothies are not only healthy, they are also super tasty, quite easy to mix yourself and on top of that they are visually quite something. Here are our 3 favorite recipes and a few tips on how to jump on this healthy super trend.


Green Smoothie


Green Power

2x handful of fresh spinach
1x approx. 10cm of fresh cucumber in small cubes
1x fresh green, juicy apple in narrow slices
1x small mint branch
(optional) 4x ice cubes, if your machine can mix them



Strengthening Detox-Smoothie


Strengthening Detox-Smoothie

1x peel juicy orange and use it completely (do not squeeze)
½ Juice lemon
½ Banana
1x cup of light green tea (should not have pulled longer than 3 minutes)
100ml almond milk



Summery Stimulant Smoothie


Summery Stimulant Smoothie

1x handful of blueberries
4x medium strawberries
2x handful of watermelon cubes
½ Mango


And here are a few quick tips:

A visit to the weekly market just before the stands are dismantled can not only be spontaneous inspiration for the next smoothie, but also saves your wallet.

If you suddenly land at home with 4 bunches of bananas, 5 avocado and 3 boxes of blueberries (from experience: Yes, it happens), then now comes the super trick: wash fruit, if necessary dice it and divide it into glass-compatible, tasty combined portions. These portions can then be individually frozen and defrosted if necessary. For example, you can save time in the morning, ensure a healthy, tasty breakfast, while the freezing condition makes the smoothie even creamier.

RELATED: Healthy Smoothies for Weight Loss


So and now: off to the market and then merry pureeing. Have fun!

Super Smoothies For The Immune System




The amount of diets that can be chosen today by those who want to lose weight is growing steadily. Not only well-known concepts such as FHD or Low Fat determine the events here, but also newer methods. Low carb, the most extensive renunciation of carbohydrates, is one of the more modern variants and is hyped by many women and men downright. That the concept seems to work is obvious. But what is important if carbohydrates should no longer play a big role in the future?

Lose Weight With Low-carb - Exciting Possibilities in The Kitchen



WHAT IS LOW-CARB?

The low-carb diet, as it is known today, is considered a descendant of the classic Atkins diet. Atkins, with forty percent protein and 45 percent fat in the daily diet, was much stricter and slower, allowing low-carb to relax. This makes this form of nutrition more popular, because the conversion is not only easier at first glance and varied and nutrient-rich food planning are possible. This gave the low-carb diet in the context of a German survey from 2013 quite good values. Here, around four percent of all respondents favored low-carb. Just as many appreciated famous alternatives such as fasting or calorie counting. Systems such as Weight Watchers were only marginally more popular at just under six percent.

But how does the low-carb procedure work? Basically, the reduction of carbohydrate intake plays a significant role here. The body is accustomed to extracting energy from carbohydrates and converting possible surpluses into flab. Anyone who deprives him of the carbohydrates as the basis for energy production, sets in motion a restructuring. Then the body begins to gain its energy from proteins and fats, which stimulates the removal of unwanted cushions. The advantage for many: starvation and low carb do not belong together, because there are good alternatives that fill the plate neatly several times a day.

The basic principle of the low-carb diet uses - like many other diets too - the percentage participation of the three macronutrients. These should be broken down as follows:

  • Fat content: 50 to 60 percent
  • Protein content: 35 percent
  • Carbohydrate content: 15 to 30 percent (maximum 100 to 120 grams daily)

Since percentage values ​​are initially confusing, people wanting to lose weight should know their daily calorie needs. This then enables the calculation of actual values. It helps to know that one gram of protein and carbohydrates each provide about 4.1 calories. One gram of fat, however, accounts for 9.3 calories. As additional help to get a common thread, additional recommendations apply. Thus, the amount of carbohydrates in a low-carb diet should be a maximum of 100 to 120 grams per day, while one to two grams of protein per kilogram of body weight are considered useful. The rest of the diet is then fat.

RELATED: Low Carb Diets - Carb Concepts


FAT IN LOW CARB DIET: PLEASE HIGH QUALITY!

The fact is: Even in the low-carb diet, of course, fat is not the same fat. Probably the most important distinction that men and women should know is that between saturated, unsaturated and polyunsaturated fatty acids. Basically, fat in the diet is actually not an unhealthy ingredient, but can quickly become one.

For then, if the fat sources are inferior and above all provide unsaturated fatty acids, no real consumer success is possible. So if you think you can lose weight with lots of high-fat meat, butter, cream and fat chocolate, sooner or later you will fail. It is better to concentrate on unsaturated and polyunsaturated fatty acids and to keep the content of saturated fatty acids as low as possible.
Good oil provides valuable fatty acids.

FAT IN LOW CARB DIET - Olive Oil


Unsaturated and polyunsaturated fatty acids usually originate from plants, seeds and nuts. Integrating healthy fat into your daily diet is easier with high-quality oils. Using good oils such as olive oil, linseed oil, thistle oil or even grapeseed oil is a clever move, because every oil has its own individual taste and scores high in its content of unsaturated and polyunsaturated fatty acids. Fandler supplies exact values ​​for each oil, which can be used by interested parties.

Anyone who takes care to use every oil according to their purpose increases the possibilities in their own kitchen immensely. So oils such as rapeseed oil, coconut oil or olive oil are good for searing low-fat meat, fish or vegetables. However, variants such as linseed, pumpkin seed or thistle oil do not tolerate the heat in pot and pan. They should therefore be used rather cold. However, as an addition to the morning cereal or in salad dressing, these oils can also be used perfectly without heat.

MEAL ALTERNATIVES HELPING CREATIVITY ON THE JUMP

Anyone who wants to feed on the low-carb principle, reaches a point at the latest after a few weeks, at the actually beloved food to start missing. To do without biscuits, cakes and even bread is not easy for every weight loss taker. White flour, however, is arguably the biggest enemy of any low-carbohydrate diet, and it does not score high on nutrients even off this diet. It is therefore generally advisable to banish light flour from the diet.

Low carb baking is possible with a few flour alternatives


Low carb baking is possible with a few flour alternatives.

But wholemeal flour also has a fairly high proportion of carbohydrates. However, since it provides many nutrients and fiber, it may be used in the context of a low-carb diet quite a small extent. However, the small amount is not enough to bake something delicious and alternatives must come from. Since the market has long since recognized this, there are now some exciting flour varieties that can be used in baking and have comparatively few carbohydrates.

Good examples for this are:
Flour variant                        Carbohydrates per 100 grams

Almond flour                          Four to seven grams
Coconut flour                         Nine to 15 grams
Chiamehl                                Zero grams
Soy flour                                Three to five grams


Each of these flours can then be used in baking bread, cakes or biscuits to complement the wholegrain flour. However, it is important to know how the individual flours behave. Almond flour and soy flour need a little more liquid, otherwise doughs will quickly become too firm. However, if you experiment a little and also add chopped nuts, grated coconut, cracked flax seeds or oatmeal (in small quantities) to the dough, you will quickly find your own secret recipe for low carbohydrate biscuits.

RELATED: Low Carb Desserts - Yogurt With Strawberries and Sunflower Seeds (low carb)

Lose Weight With Low-carb: Exciting Possibilities in The Kitchen




If you want quick results in your fight to lose weight, the boiled egg diet is perfect.

At least this is what its practitioners, spread throughout the world and that do not stop increasing, thanks to the success of this recipe in social networks.

Only a few eggs, some vegetables and some citrus fruits make up the menu of this diet.

And this is enough to make it complete and provide excellent results.

It will accelerate metabolism and burn fat.

Plus, you won't feel hungry.

This Boiled Egg Diet is Successful Worldwide - You Can Lose Up To 20 Pounds in 2 Weeks


During your diet, you should drink plenty of water to moisturize your body and also facilitate detoxification.

Take eight to ten glasses a day.

This diet has simple rules.

You can't eat junk food such as candy, pizza and burgers.

You also can not consume soda and alcohol.

Also, limit salt and sugar,
You can lose up to 20 pounds in just two weeks!

And, if you maintain a healthy diet routine in post-diet, you will certainly not regain lost weight.

This is the menu of the two weeks of boiled egg diet:

boiled egg diet

 


WEEK 1

- Monday

Breakfast: 2 hard-boiled eggs and 1 citrus.

Lunch: 2 slices of sweet potatoes and 2 apples.

Dinner: 1 large plate of salad and chicken.

- Tuesday

Breakfast: 2 hard-boiled eggs and 1 citrus.

Lunch: salad of green vegetables and chicken.

Dinner: vegetable salad, 1 orange and 2 hard-boiled eggs.

- Wednesday

Breakfast: 1 citrus and 2 hard-boiled eggs.

Lunch: thin cheese, 1 tomato and 1 slice of sweet potato.

Dinner: salad and chicken.

diet chicken


- Thursday

Breakfast: 2 hard-boiled eggs and 1 citrus.

Lunch: fruit.

Dinner: salad and steamed chicken.

- Friday

Breakfast: just like the day before.

Lunch: cooked vegetables and 2 eggs.

Dinner: salad and grilled fish.

- Saturday

Breakfast: just like the day before.

Lunch: fruit.

Dinner: chicken and steamed vegetables.

- Sunday

Breakfast: 2 hard-boiled eggs and 1 citrus.

Lunch: tomato salad, steamed vegetables and chicken.

Dinner: steamed vegetables.

RELATED: Egg And Grapefruit Diet - Lose Up To 10 Pounds In One Week


boiled egg diet


WEEK 2

- Monday

Breakfast: 2 eggs and 1 citrus fruit.

Lunch: salad + chicken.

Dinner: 1 orange, salad and 2 eggs

- Tuesday

Breakfast: just like the day before.

Lunch: 2 eggs + steamed vegetables.

Dinner: salad and grilled fish.

- Wednesday

Breakfast: just like the day before.

Lunch: salad + chicken.

Dinner: 1 orange + vegetable salad + 2 eggs.

- Thursday

Breakfast: just like the day before.

Lunch: steamed vegetables + lean cheese + 2 eggs.

Dinner: salad + steamed chicken

- Friday

Breakfast: just like the day before.

Lunch: sardine salad.

Dinner: salad + 2 eggs

- Saturday

Breakfast: just like the day before.

Lunch: salad + chicken.

Dinner: fruit.

- Sunday

Breakfast: just like the day before.

Lunch: steamed vegetables + chicken.

Dinner: like lunch.

Have you seen how simple the menu is?

For even better results, exercise at least half an hour a day.


IMPORTANT!

This diet has almost no carbohydrates and this is one of the reasons why it works.

But you must consult a doctor before starting it.

In fact, never diet like this without first consulting a doctor.

This is a blog about home treatment news. Does not replace a specialist. Always consult your doctor.

RELATED: Lose Weight Easily With These 23 Tips

This Boiled Egg Diet is Successful Worldwide - You Can Lose Up To 20 Pounds in 2 Weeks




Lose 17 pounds in 7 days: This is the nutrition plan

Lose 17 Pounds in 7 Days - We have taken a close look at the crash diet


But let's start with the diet itself. The special: Every day a different nutritional focus is planned.

Day 1: Fruit

It's getting fruity! On the first day of the diet you should only eat fruit. And the best: You can eat as many fruits as you want! Papaya, pineapple, watermelon. As long as it's not bananas!

Day 2: Vegetables

Breakfast should consist of boiled potatoes. Thus, the carbohydrate requirement is covered for the whole day. You should also make sure that you eat enough fibre-rich vegetables - such as broccoli. Whether you eat them as soup, in salads or steamed is up to you. Here, too, there are no limits for the crowd.

Day 3: Fruit & Vegetables

On day three it's: Mix it! Fruits and vegetables may be eaten in alternation. The important thing is to avoid bananas and potatoes.

Day 4: Milk & Banana

10 bananas and 3 glasses of milk are allowed. Of course you can also put the two ingredients together in a blender and put banana milkshake on the menu!

Day 5: Meat

Day five is tempting with lean chicken or fish. Eight tomatoes are also allowed. However, you should make sure that you drink at least 15 glasses of water to get the uric acid out of your body.

Day 6: Red meat and vegetables

Beef, lamb or pork: red meat may be eaten at noon. And vegetables are allowed as much as you want all day long.

Day 7: rice and vegetables

On the last day you can eat rice - preferably brown rice - with vegetables for lunch. A potato and fresh vegetable or fruit juice are also permitted.

Lose 17 Pounds in one Week - We have taken a close look at the crash diet!


What can the "17 pounds in 7 days" diet really do?

The diet actually sounds relatively "sustainable", but is it really healthy? And does it bring the hoped-for result?

"No!" says nutrition expert Erin Palinski-Wade. "Even if you could lose seventeen pounds in seven days, you would lose mainly water, muscle mass and at most two pounds of fat." And who wants to lose muscles through the hardest training?

Lose 17 pounds in 7 days: not balanced, not sustainable!

In addition, Palinski-Wade criticizes: "Any diet plan that aims to avoid whole food groups is absolutely not a balanced and sustainable diet.

And since only fruit and vegetables are on the diet for the first three days of this "17 pounds in 7 days" diet, a lack of nutrients, boredom and cravings are inevitable. "In addition, the question arises as to whether one should also eat enough pulses, such as beans or lentils, during the diet. This is absolutely essential, as they supply proteins," advises Erin Palinski-Wade.

"Protein deficiency can lead to a loss of low-fat body mass (muscles). And this in turn leads to a damaged metabolism, which favors that one gains weight again quickly after the diet".

For people with diabetes or gout the diet is a risk

For people with diabetes or gout this diet is even very dangerous. "Eating just fruit or ten bananas with milk for a whole day shoots up your blood sugar level. And having only meat and fish - proteins - on the menu for a whole day can lead to a gout attack," warns the certified diabetes educator.

The perfect diet should look like this

Instead it guesses: Who is on the search for the correct Diet for itself, should find first of all the cause for the weight gain and delete these naturally from the diet. It is also important to eat meals that consist of 50 percent fruit or vegetables and rely on lean protein foods, wholemeal products, low-fat dairy products and healthy fats. This guarantees a slow but lasting and healthy weight loss."

RELATED: Lose Weight Easily With These 23 Tips

Lose 17 Pounds in 7 Days: We have taken a close look at the crash diet!




Every child now knows how to follow a diet. But you can never do without it. We reveal how you can lose pounds on the side in everyday life.

Lose Weight Easily With These 23 Tips


For many women it was already once in life to keep strict diet, because a few kilos less on the hips (if they are too much!) is also good for their health If only there were not this stupid renouncement of all the delicacies! You always have to be careful to resist the temptations lurking everywhere, to cook healthily and to exercise after the hard work. Dieting to lose weight always means sacrifice and effort. But does that have to be the case? No! We reveal 25 tips with which you can lose weight on the side and without much renunciation in everyday life.

1. No strict juice or powder detox

Sounds strange, because where one goes and stands a Detox juice cure is praised, but really meaningfully is not, one believes nourishing scientists and experts. Accordingly, a too strict detox cure, in which nothing but juices or even mixed powder drinks are consumed over a longer period of time, can even cause devastating damage to the body and is therefore rather unhealthy than healthy. Everything that should make you happier, healthier, slimmer and stronger within seven days should be questioned. You also save money if you keep your hands off such expensive treatments. Detox in moderation as a natural detox cure can help the body to regenerate, but you should pay attention to a healthy lifestyle.

2. No prohibitions

Anyone who has already gone on a diet knows that if certain foods are banned, they want to eat them even more! If you have a guilty conscience, you are more inclined to eat the whole chocolate, because after a piece of the "forbidden fruit" it doesn't matter anyway. A total ban on less healthy food is therefore pointless and will sooner or later lead to a relapse. It's better to enjoy it here and there and still not lose sight of the goal.

3. Step by Step

Who wants to decrease, often from one day on the other its nutrition changes and does without suddenly all unhealthy. However, this is exactly what often causes many to fail! Experts therefore recommend slowly changing eating habits step by step. First one meal, then the second and so on. It is best to decide beforehand which meal change has the greatest effect for the desired goal.

4. Always slow

 
Sport is just as important as nutrition in order to stay healthy

Sport is just as important as nutrition in order to stay healthy, become healthy or lose weight. If you plan to go directly to the sport five times a week and give full power, you will quickly reach your limits. If you have never exercised before or want to start again after a long time, you should take it slowly and increase step by step. Only go to fitness twice a week, after four weeks then three times and so on. And maybe you don't choose the power-cycling course right away, but swing on the treadmill.

5. Eat only for special occasions

Whoever cooks at home has control over how healthy or unhealthy the dish is. So if you want to lose weight, you should prepare a lot yourself. Eating out is rather difficult because one never knows which products are used and above all which unnecessary, unhealthy additives are contained. So eating in a restaurant should definitely be an exception and reserved for special occasions - which can be the weekend.

6. To-do list

If you have a stressful everyday life, you tend to postpone the workout rather than do it. It helps to create a to-do list that provides an exact overview of the daily workload and available time for a training. Planning also helps in the end to do what has been done.

7. Avoid unnecessary snacks

Anyone working in the office needs to get up from time to time and take a short break. Many people associate this with a snack. Just run into the cafeteria, stretch your legs and get a candy bar. Even if you're not hungry! Taking a break is not a problem, but do without the snack if you are not really hungry. Get a coffee, chat with a colleague - this is also a short break.

8. Healthy snacks

During the day you often tend to nibble here and there. Often you are not hungry at all, but bored. Then a candy bar lands quickly times in the mouth and the Haribo bag is on. Listen carefully to yourself. Are you hungry and can't take it? Or are you just bored because you still have three hours to work and nothing to do? If you can't do it without a snack, make sure you eat the right food in between. A few tomatoes, a sugar-free cereal bar or an apple will work wonders.

>> 10 Healthy Snacks for Weight Loss

9. Water instead of soft drinks

the easiest way to save calories is to ignore soft drinks and drink water

 

Probably the easiest way to save calories is to ignore soft drinks and drink water. This not only benefits the scales, but also the insulin level, which is no longer constantly pushed up and causes seizures after rapid waste. If you are "addicted" to sweetened drinks (sugar in your coffee is also included!), you should exchange one for the other step by step. It doesn't have to be three Coke, but maybe just one.

10. Weight training

No matter what sport you do, it is better than no sport. However, it is not fair that the eternally preached cardio training always takes all the credit, because strength training provides for a muscle build-up that stimulates the metabolism and thus burns more calories. So instead of standing on the treadmill for three hours, it is better to take dumbbells in your hand and do weight training.

11. Staircase instead of elevator

To go to the gym, you often have to motivate yourself. Little exercises are so obvious! Whether at home or in the office, simply use the stairs instead of the elevator.

12. Seek like-minded people and role models

When you fight alone, you often give up faster. Nobody sees it! So it is best to find like-minded people with whom you want to lose weight, cook and motivate yourself. But even a role model can help! Why not just talk to a well-trained woman in the gym and ask if she can support you?

13. Correct portion sizes

Do you know what you ate today? Exactly! And that's the problem. Often you just eat too much without even noticing or underestimating the portion sizes. Weighing and keeping a diary helps tremendously to get an overview of what you eat throughout the day.

14. New sportswear

Those who treat themselves to new sports shoes or buy chic sports clothes are also more motivated to do sports.

15 Morning routine

The start of the day has a decisive influence on nutrition and fitness. So if you want a healthy lifestyle, you should take time for a healthy routine in the morning. It is best to get up 15 minutes earlier to have tea, meditate, stretch and breathe deeply. People under stress often make the wrong decisions - especially when eating!

16. Green vegetables

At least three times a day you should include green vegetables in your food

 

At least three times a day you should include green vegetables in your food. It contains many important nutrients and also makes you full.

Green vegetables are also great for healthy smoothies! The green smoothie - nutrient bomb for a firm figure

17. Legumes

If you have a few kilos too much on your hips, you are guaranteed to eat too little fruit, vegetables and pulses. But the latter in particular are incredibly healthy! They contain a lot of dietary fibres, make you full and provide your body with valuable nutrients. The renunciation of meat also has a good economic impact.

18. Drink instead of eat

Everyone knows that feeling of being on the brink of starvation. Our brains play a trick on us when we're delusional about sugar. In addition, hunger is usually confused with thirst! So if you think you're hungry, you should drink a glass of water first. If that doesn't help and the last meal has been five hours or longer ago, something can be eaten.

19. Smaller plates

Psychology has us firmly under control. The plate must always be full, otherwise we won't get enough. How big the plate must be, however, nobody said. So if you want to trick yourself, you should always fill your portions on a small plate. Looks like a lot, but it's definitely less!

20. No temptations

Let's face it: If you have fast food and sweets in your house, you will eat them sometime! The temptation is especially great if you come home hungry and want to eat something quickly. However, when you first have to leave the house for sinful food, you are more inclined to eat what is at home - ideally healthy food. You only have to resist the temptation in the supermarket!

21. Force instead of weight

If you set your goals on gained strength rather than on weight loss, you will last longer! The Plank Challenge is a great way to do this. Just start with a plan and make one more every day. You will quickly notice physical changes, even if not on the scales.

22. Eat more fat

Avocado

 

This may sound insane to many people, but fat is not only a flavour carrier, it also keeps you full for a long time and is healthy - provided it is the right fat. Make an avocado in the smoothie more often, sprinkle nuts over the salad or drink a bulletproof coffee and the change of diet is suddenly no longer so difficult.

23. Be happy

Highest priority in a change of diet: You have to be happy with it! Who does without carbohydrates, but becomes moody, should find another way to become slim and healthy. Otherwise, sooner or later you break it off and fall into old patterns.

Lose Weight Easily With These 23 Tips

Lose Weight Easily With These 23 Tips




Yogurt with strawberries and sesame crunch (low carb)


Delicious low carb breakfast with strawberries and sunflower seeds. Good to prepare and in a glass with lid also good to take away to work.

Low Carb Desserts - Yogurt With Strawberries and Sunflower Seeds


Preparation:

1. Wash the strawberries, remove the green, cut them into small pieces and divide them into two glasses.
2. Mix yogurt with two tablespoons of xylitol and a pinch of vanilla and add to the strawberries.
3. Melt the coconut oil in a small pan, add 2 tablespoons of xylitol and sunflower seeds and fry over medium heat until the sesame is golden yellow.
4. Pour the toasted sunflower seeds over the yoghurt and enjoy.

Ingredients:

  • 180 g yoghurt (Greek)
  • 150 g strawberries
  • 4 tbsp xylitol (e.g. Xucker Premium)
  • 2 tbsp sunflower seeds
  • 1 tsp coconut oil (native)
  • 1 pinch vanilla (ground)

Nutritional Values:
  • Carbohydrates 5 g
  • Protein 4 g
  • Fat 9 g

Low Carb Desserts - Yogurt With Strawberries and Sunflower Seeds (low carb)




According to this diet plan you can lose 10 pounds in 10 days:


At the same time you can see that this is not a strict dictation, you don't have to count calories either, but you should have your scale ready in the kitchen.

Successful Diet Plan - Lose 10 Pounds in 10 Days


Why don't you try and see if the buttermilk gets you? If not, it can easily be replaced by a bowl of low-fat curd cheese.

Please use lean meat only (little pork)

Bread - thin slices, preferably wholemeal bread, because it is more filling and has more fibre.

No burns on the vegetables! Do not use additional fat for cooking. During the whole 10 days you can drink a lot of coffee, tea or mineral water (sweetener without calories is allowed)

The suggestions for the individual days must absolutely be kept, because otherwise the balance between protein numbers and calories comes into slipping. It is essential to keep to the amount of protein, as it removes the growling of the stomach at noon and in the evening you can replace it if you are not working.

In 10 days, if you are overweight, your weight must have decreased by 10 pounds! The treatment can be repeated as often as required until the desired weight is reached.
All this can be eaten -- but it doesn't have to be eaten -- because less is more here too:

Monday - Day 1

Early:
1 - 2 cups of tea or coffee (sweetener no milk)
1 slice of bread, thinly buttered
1 boiled egg
1 apple

Noon:
2 slices of bread
100 g cooked ham (without fat rim)
1 gherkin and 1 jar of juice

In the evening:
1 Orange
1 slice of meat (100 - 200 g)
2 soup ladle vegetables
2 small potatoes
1 glass buttermilk

Tuesday - 2nd day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
1 tbsp. jam

Noon:
1 banana
2 slices of bread
250 g low-fat curd cheese
1 glass of juice

In the evening:
1 apple
1 lean cutlet or 2 small slices of liver (in grill pan or foil)
2 tbsp. potato salad
1 portion of green salad
1 glass of juice

Wednesday - Day 3

Early:
1 - 2 cups of coffee or tea
1 slice of thinly buttered bread
1 corner cheese (lean)
1 boiled egg

Noon:
2 slices of bread
100 g poultry sausage
1 cup of tea or coffee
1 croissant

In the evening:
1 Orange
100 g meat
1 rice soup ladle
1 large portion of salad
1 - 2 cups of tea

Thursday - 4th day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
50 g lean sausage
1 Orange

Noon:
2 slices of bread
1 rib (100 g without fat rim)
1 cucumber or 2 tomatoes
1 glass of juice

In the evening:
2 soup ladles Pichelsteiner pot (possibly from a tin)
1 glass buttermilk
2 slices crispbread

Friday - Day 5

Early:
1 - 2 cups of coffee or tea
2 rolls
100 g lean cheese

Noon:
1 banana
2 cups of coffee or tea
1 small piece of apple cake
1 small piece of yeast plait

In the evening:
1 slice lean fish (100 g)
2 tbsp. potato salad
1 large portion of salad
1 small glass of beer or Coke

Saturday - 6th day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
2 boiled eggs

Noon:
1 soup ladle lean beef goulash
2 small potato dumplings
1 portion of salad
1 glass of juice

In the evening:
2 rolls
100 g sausage (hot or salad)
1 Orange
1 - 2 cups of tea

Sunday - 7th day

Early:
1 - 2 cups of tea or coffee
2 slices of bread, thinly buttered
1 tbsp. jam

Noon:
½ Chicken
2 tbsp. potato salad
3 half canned peaches without juice
1 glass of juice
2 cups of coffee
1 small piece of apple pie or cheesecake

In the evening:
2 slices of bread
50 g lean cheese
20 g butter

RELATED: Keto for Beginners - An Introduction to Ketogenic Nutrition

Monday - Day 8

Early:
1 - 2 cups of coffee or tea
2 rolls
20 g butter
1 tbs of honey

Noon:
1 Orange
2 slices of bread
250 g low-fat curd cheese
1 cup of tea or coffee

In the evening:
1 slice of meatloaf (100 g)
2 soup ladle vegetables
2 small potatoes
1 glass of juice

Tuesday - 9th day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
50 g lean sausage
1 boiled egg

Noon:
2 slices of bread
100 g cooked ham without fat rim
1 glass of juice
1 cucumber

In the evening:
1 pair of Wiener sausages or 100 g boiled ham or 1 small liver or blood sausage
Lots of sauerkraut
2 small potatoes
1 orange or 1 apple

Wednesday - last day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
50 g Emmentaler
1 apple

Noon:
2 slices of bread
100 g lean sausage
1 egg

In the evening:
1 slice of meat (100 g)
1 soup ladle noodles
1 large portion of salad
1 glass of buttermilk or juice

You can start all over again next Monday.

Your wish determines your success. As with other diet programs this requires that you make some changes in your lifestyle to see the desired results. But unlike other diet programs, there is no long-term commitment. 10 days... that's all you need to be successful and you'll get the results you want. 


Successful Diet Plan - Lose 10 Pounds in 10 Days - According to this diet plan you can lose 10 pounds in 10 days:


RELATED: 10 Daily Habits That Helps You Lose Weight Easily and Keep it Off

Successful Diet Plan - Lose 10 Pounds in 10 Days!




No-Carb is the new low-carb! Everyone is talking about ketogenic nutrition. Celebrities such as Adriana Lima, Tim Ferriss and Lebron James are fans of this high-fat diet.

Keto for Beginners - An Introduction to Ketogenic Nutrition


"Lebron James makes keto too? Then there must be something to it!" When I heard about my former fellow player and NBA scout for the Philadelphia 76ers Danny, the world's best basketball player and star athlete, I was ready for a new experiment. When I first tried to live ketogenic, I didn't really know how Keto works. I lost too much weight and felt suboptimal. In the meantime I have intensively studied this high-fat diet, conducted further experiments with continuous blood measurements and interviewed top-class keto experts such as Dave Asprey, Ben Greenfield, Marina Lommel and Todd White in the podcast. Keto has become a real trend not only among professional athletes, actors and other artists. There is also activity in our community.

Why Keto? 428 answers from our readers.


A few days ago I sent our readers an email with the following two questions:

  • What is your primary goal with the ketogenic diet?
  • Which one question about the ketogenic diet do you really want answered?

The interim result (answers are still coming in) shows a clear interest in the subject of ketogenic diets. We have received 428 valuable answers so far. On the survey have clicked more than 700 people. Accordingly, our readers primarily want to achieve three different goals with Keto: Burn fat, have more energy and generally be healthier. The great thing is, Keto is very promising in all three areas! But first, let's look at the basics.

What is the condition of ketosis?


Ketosis is a metabolic condition that leads to an increased conversion of fatty acids into so-called ketone bodies in the liver. Ketone bodies are molecules formed in the liver from fatty acids. They are a transportable form of acetyl coenzyme A (acetyl-CoA for short), an acetic acid residue that mitochondria can use to produce energy. Ketone bodies thus serve the body as an alternative source of energy to glucose, which is obtained from the digestion of carbohydrates.

Carbohydrates or simplified sugar (glucose) are the main source of energy for our body. The body's energy supply is essentially ensured by the glucose dissolved in the blood and each body cell can process glucose directly. If we stop supplying carbohydrates, the glucose stores are used up after 24 to 72 hours, depending on the person. Wait, that's pretty short! If our brain were really only running on carbohydrates, would we starve to death after three days at the latest? This would have been fatal for our ancestors in many cases. So from an evolutionary perspective alone, our body must have thought of something else.

In the absence of glucose, our body has learned a cool trick during evolution. If the body stops receiving sugar for several hours, the blood sugar level drops and the pancreas secretes a hormone called glucagon, which in turn causes fatty acids to be converted into transportable ketone bodies. The cells can then generate energy from these ketone bodies, just like from glucose. The reason why a person can survive 50 to 60 days without food is therefore belly bacon. Unbridled feasting actually makes sense from an evolutionary point of view!

What are the scientifically proven advantages of Keto?


Summarized again: The state of ketosis is achieved when the body switches from sugar to fat as the primary source of energy due to a significantly reduced carbohydrate intake (less than 50 grams per day). This condition usually brings with it a whole series of changes.

Weight loss: The ketogenic diet is very good for getting rid of überschüssige pounds. The many fats saturate and unused ketone bodies can easily be poured out again without setting.

Sleep and energy: Ketone bodies offer your Körper an ideal source of energy, which balances the blood sugar level stable hält and various hormones. This will make you sleep better and make you feel rested and fit every morning.

Concentration and mental performance: Some well-known followers of the ketogenic diet, such as Peter Attia, Dave Asprey and Lyle McDonald swear by the mental performance leaps that come with ketosis. I also feel a strongly increased ability to concentrate in the morning. However, I have not yet been able to identify a scientific basis for this and there are critical voices every now and then. The reduced carbohydrates stabilize the blood sugar and the feeling of hunger normalizes. In addition, ketones have an anti-inflammatory effect, giving the body more energy für mental challenges to Verfügung Goodbye Brainfog!

Disease prevention: Ketone bodies protect our body from oxidative stress and are already used in various therapy cycles and for prevention. Positive effects of keto are associated with Alzheimer's, Parkinson's, some cancers, hypertension and Hashimoto's, among others. Only recently, the promising effect of keto on migraine was again highlighted.

Sports: Although many athletes fear the initial drop in performance with fewer carbohydrates, Keto is also promising in competitive sports in the long term. After fat adaptation of the body, many athletes, including basketball player Lebron James and tennis player Novak Djokovic, report longer periods of concentration and faster recovery.

Slowing down the aging process: In the coming years, the use of ketosis and ketone bodies in therapy cycles could revolutionize the treatment of some serious neurological diseases. Ketone bodies protect our body from oxidative stress and are very likely to prevent diseases such as Alzheimer's, multiple sclerosis or Parkinson's disease. To do this, they slow down the natural aging process of the body. If you want to understand the advantages of ketosis more precisely, I can only recommend Peter Attia's really interesting lecture.

Are there any risks with Keto?


Risk of ketoacidosis with insulin deficiency: Ketoacidosis describes an excessive concentration of ketone bodies in the blood. In contrast to ketosis, in ketoacidosis blood gases, blood salts and hormones are life-threatening and must be treated. Since this condition is mainly caused by an acute insulin deficiency, diabetics in particular must be very careful. However, a correctly applied ketogenic diet has enormous potential, especially for diabetics. However, this should be well informed and started in company of a nutritionist or doctor.

Nutrient deficiency: People on a ketogenic diet often do not get enough of some essential minerals and nutrients, including magnesium, potassium, sodium and vitamin D (as fat-soluble), which contribute to a quick recovery of the body after high exertion. Especially people who are dependent on many different nutrients, such as pregnant women and competitive athletes, should be careful and definitely consult an expert if they want to eat a ketogenic diet. Especially in ketosis you should try to keep your electrolyte balance stable. My tip: Add one more spoonful of Himalayan salt to your food or a glass of water in the morning.

Dry eyes: Many people who start ketosis report dry eyes after a few days. This is probably due to the strong dewatering, which goes hand in hand with the strong reduction of carbohydrates. Eye drops from the pharmacy help here.

Conclusion: After a first experiment I was not yet convinced of no carbohydrates on my plate. However, a new experiment with much more background knowledge has so far been very promising. I don't want to miss the long ability to concentrate after my favourite coffee in the morning! I also upgraded this recipe and developed a real Biohacker Coffee to bring you even more flow into your life.

Get started with the 5-step protocol for fast keto entry


For everyone who wants to start with the ketogenic diet right now, we have our 5-step protocol. With it you can easily and quickly achieve your first successes with Keto. However, if you are already advanced and want to delve further into the ketogenic diet, then we have an offer for you below.

1. Reduce the sugar to under 50 grams per day!

The body prefers glucose to ketones and runs on sugar as long as you leave it. Therefore reduce the sugar content in your diet to a minimum (maximum 50 grams per day). This is indeed enormously little and corresponds to just two apples or a cereal bar.

2. Drastically increase the fat content!

Without sugar, you need energy from other sources. That's why you need good quality fatty foods like meat from pasture, fresh fish, regional vegetables, willow butter, olive and coconut oil, avocados and nuts (no peanuts, they're not really nuts either). Many keto beginners do not know what to eat. For this we have created an ingenious Keto-Recipes Ebook, which you can download for free.

3. Start the day perfectly with the Biohacker Coffee!

In order to get over the first withdrawal symptoms with the omission of the usual carbohydrates better, a fat-containing drink is suitable in the morning. The Biohacker Coffee is the most effective and fastest way to recharge your batteries and boost your fat metabolism. The blend of high-quality coffee, willow butter and C8 oil provides energy, sharpens the mental focus and keeps you full for a long time. Products to support a ketogenic diet can be found in our Flowgrade Shop.

4. Accelerate the process with intermittent fasting!

For quick initial success, include two intermittent fasting days, for example Tuesdays and Thursdays, in your diet plan. This gives your body enough time to renew cells and get into ketosis faster. An example keto day with intermittent fasting can be found here! In our recipe book you will find tasty ideas for the post-fasting meal.

5. Stay disciplined until the fat adaptation!

At the beginning of a change to a ketogenic diet, many people feel weak and tired. This is also called "keto flu" or "keto fever" and describes the phase in which enzymes are formed and the body learns to use ketone bodies effectively as an energy source. Once the body has learned to run on fat, it is keto or fat-adapted. This usually takes between 1 and 3 months. Therefore stay disciplined for at least 4 weeks and keep your carbohydrate consumption as low as possible. It will pay off! After the adaptation you can jump back and forth quite simply and also insert an exception day or "Cheat Day".

My 4-week Keto self-experiment


In my sporting past I had little success with Low Carb. I lost weight, but muscle strength and my hormone levels were also totally mixed up. I blamed it on low glycogen stores in the muscles that did not replenish quickly enough after exercise without carbohydrates. Meanwhile I am aware that I simply didn't know my way around enough at that time. I set up a new experiment, got a blood ketone meter (I use the Glucomen LX Plus with these test strips, which you have to buy separately). Even though I've been in good shape all my life due to the many sports, I've always had a hard time getting a six-pack and, above all, keeping it. After my four-week Keto experiment I was very satisfied with the results.

What have I done?

Over 4 weeks I have reduced my carbohydrate intake (with a few exceptions) to below 50 grams of carbohydrates per day. I fasted several times a week (usually 3 to 4 times) for about 16 hours at a time. This method is called intermittent fasting, in which nothing is eaten for a period of 14 to 18 hours. So I didn't eat from 10 pm to about 2 pm, usually even longer. In the morning I had a biohacker coffee. Strictly speaking, coffee interrupts the fasting period. Since I drink the coffee with butter and C8 oil, it even helps to reach the state of ketosis. I measured the ketotic state using my blood ketone levels.

What were my results?

After about 4 days I was in ketosis for the first time with a blood value of 1.8 mmol per liter. I measured beta-ketone or beta-hydroxybutyrate, the most prominent ketone body.

Besides an increased energy level, a more balanced mood and less need for sleep, I made the following observations:

  • From 20.4% to 16.8% body fat (via my Withings Body Fat Monitor)
  • decreased from 105,4 to 99,8 kilos (even if that wasn't my goal)
  • A significantly better HDL / LDL ratio
  • magnesium deficiency (washed out of the body with less carbohydrate intake)
  • About 5 % loss of strength

My body also lost quite a lot of water, as can be seen from the concise veins on my right arm.

My conclusion: Keto is heavy and brings enormous advantages

It was quite difficult for me to stick to the rigorous, low-sugar diet plan. But once I was in ketosis, the announced changes were quickly noticeable. I felt more energetic, needed less sleep and burned noticeably more fat. I also lost water (which accounts for a considerable part of the weight loss) and minerals were probably washed out with it.

Keto for Beginners - An Introduction to Ketogenic Nutrition - No-Carb is the new low-carb! Everyone is talking about ketogenic nutrition



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Keto for Beginners - An Introduction to Ketogenic Nutrition