FITBODYUSA
Nutrition is still full of myths. But sports training is not an understatement either. So you can imagine what happens when we unite both spheres and talk about sports nutrition: a jumble of beliefs and legends.

Meal Schedule, Bodybuilding and Sports Performance


A few weeks ago, the International Society of Sports Nutrition published its position on a popular topic of sports nutrition, the influence on sports performance and muscle development of the timing and composition of meals and their synchronization with exercise (nutrient timing). The document is entitled "International society of sports nutrition position stand: nutrient timing (2017)" and for those who prefer a shortened version, these are its conclusions translated into Spanish:

1. Endogenous glycogen reserves are maximized by following a high-carbohydrate diet (8-12 g of carbohydrate per kg body weight per day); these reserves are depleted primarily by high exercise volume.

  • If rapid glycogen recharge (<4 hours) is required, the following strategies should be considered:
  • Carbohydrate intake (1.2 g / kg / h) with preference for sources with high glycaemic index (> 70)
  • Adding caffeine (3-8 mg/kg)
  • Combine carbohydrates (0.8 g / kg / h) with protein (0.2-0.4 g / kg / h).

3. Prolonged (> 60 min) high intensity (> 70% VO2max) exercise challenges energy supply and fluid regulation, so carbohydrates should be consumed at a rate of ~ 30-60 g of carbohydrate / h at 6-8% (180-360 ml) every 10-15 min throughout the exercise, particularly in those exercise sessions that go beyond 70 min. When carbohydrate supply is inadequate, the addition of protein can help increase performance, improve muscle damage, promote euglycemia and facilitate glycogen re-synthesis.

4. Carbohydrate intake throughout strength exercise (e.g., 3-6 series of 8-12 maximum repetitions using multiple exercises targeting all major muscle groups) has been shown to promote euglycemia and increase glycogen stores. Consuming carbohydrates alone or in combination with protein during strength exercise increases muscle glycogen stores, improves muscle damage and facilitates greater training adaptations, both short and long term.

5. Achieving total daily protein intake should be considered important, preferably with evenly spaced feeding (approximately every 3-4 hours during the day), .

6.Ingestion of essential amino acids (EAA, approximately 10 g), either in free form or as part of a protein bolus of approximately 20-40 g, has been shown to stimulate muscle protein synthesis (MPS).

7. Pre- and post-exercise nutritional interventions (carbohydrates + protein or protein alone) can work as an effective strategy to support increased strength and improved body composition. However, the size and timing of a preexercise meal can affect the need for protein feeding after exercise.

8. Post-exercise (up to 2 hours after completion) intake of high-quality protein sources stimulates muscle protein synthesis (MPS).

9. In a scenario without exercise, changing the frequency of meals has shown little impact on weight loss and body composition, and there is some evidence that the frequency of meals can favorably improve appetite and satiety. More research is needed to determine the influence of combining an exercise programme with changes in meal frequency on weight loss and body composition; preliminary research indicates potential benefit

10. Intake of a 20-40 g protein dose (0.25-0.40 g/kg body mass/dose) from a high-quality source every three to four hours appears to affect the rate of muscle protein synthesis more favourably than other dietary patterns and is associated with better body composition and performance results.

11. Consuming casein (~ 30-40 g) before sleep can increase muscle synthesis and metabolic rate throughout the night without influencing lipolysis.

The document is freely accessible, so if you are interested in the subject, I encourage you to read it in its entirety.

RELATED: Muscle Hypertrophy vs Strength - Yes, There is a Difference

On the other hand, I would remind you that you do not need to spend money on supplements, shakes and pills to comply with these recommendations, you can also follow them (I would say even healthier) by simply planning your diet properly.

In addition, these are conclusions on which experts have found evidence of some strength, so I would forget any other statements or advice we may have heard regarding meal times, sports performance and bodybuilding. They probably don't have enough evidence behind it.

Meal Schedule, Muscle Development and Sports Performance

When designing a weight loss diet, very fatty (and therefore calorie) foods are usually on the unwanted list or at least on the "eat in great moderation" list. After all, a lot of fat means a lot of calories. But we have already seen in several articles that this reasoning is not always correct. For example, we saw that the studies have not been able to find a correlation between nuts and overweight, since there are other factors in their composition that end up compensating in a favorable way for their energy intake.

Avocado, An Exceptional Food That Does Not Make You Fat


Avocado is another of these atypical foods. In several ways. First of all because it is one of the few fruits in whose nutritional composition the main macronutrient is fat, instead of the usual carbohydrates, which gives it a high energy density of almost 700 kJ (160 kilocalories) per hundred grams. Most of it is monounsaturated fat, so its effect on health is beyond suspicion and the exceptional amount of micronutrients (vitamins and minerals) and fibre it also provides is well known. But the truth is that, despite the praise that comes with it, it is also often recommended to eat in moderation in weight loss processes, because of the commented calories that accompany it.

Since to date there was not much meaningful evidence on its relationship to obesity, little could be added to this, but fortunately, that evidence is beginning to emerge. The study "Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2001--2008" has just been published. The National Health and Nutrition Examination Survey (NHANES) has analysed the relationship between various indicators and this tasty fruit by observing more than 17,000 people over eight years.

With all the precautions that must be taken in a single observational study, the results are clearly positive. They indicate that people who eat more avocado have a better diet, more nutrients, less risk of metabolic syndrome and less weight. Yes, less weight, despite all its calories.

Regarding possible intervention trials, the only one I have found is "A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults" (2013), a small study in which the effect of adding half an avocado to the diet was analysed. The researchers found that their intake increased satisfaction and satiety and reduced the insulinemic response after mealtime. In addition, the final calorie balance was not negatively affected, i.e. no more calories were ingested when eating ad-libitum.

So you know, for the moment you can incorporate it into your meals without fear. If you spend a little time searching for recipes online, you'll be amazed at how many delicious ways you can take them.

RELATED: 5 Healthy Salad Recipes for Fat Loss and Muscle-Building

Avocado, An Exceptional Food That Does Not Make You Fat

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 term yoga can be translated as "integration", "union" or "connection". This primarily refers to the harmony between body and mind. Yoga has become a widely accepted means to compensate for permanent stress in everyday life, but this is exactly where the biggest problem lies.

Back To The Mat - More Yoga For More Variety


THE TERM YOGA...

...can be translated as "integration", "union" or "connection". This primarily refers to the harmony between body and mind. Yoga has become a widely accepted means to compensate for permanent stress in everyday life, but this is exactly where the biggest problem lies. The stress tempts to neglect the regular yoga exercises. This article should therefore help to hold on to the most sporty way of relaxation and to think more often only about ourselves and our well-being.

THE THING WITH MOTIVATION

Even the most motivated people are sometimes thrown off course. This is not unusual, the present holds its challenges and trials for all of us - both physically and mentally. Job, private life and leisure activities, all of which have to be integrated into everyday life, are very challenging for us.

In addition there are strokes of fate, relationship problems, psychologically strong strains, which we do not choose and which come over us. In addition, we ourselves are not immune to health hazards - this can also quickly become a problem for us. In times of such stress, we humans tend to reduce those parts of our lives that we regard as supposedly optional, i.e. that we do not consider absolutely necessary. However, we like to neglect the fact that it is precisely these aspects of our lives that make it worth living in the first place.

Our inner center can quickly be disturbed when we are struck by such blows. We can be very well-balanced people, and yet a really bad time can change everything. Therefore it is important to find the motivation for the things we love, because they can help us on our way back to balance.

YOGA - HOW TO GET YOUR MOTIVATION BACK TO YOU


HOW TO GET YOUR MOTIVATION BACK TO YOU

Well, how are we supposed to be motivated again? How are we supposed to find the time, peace and inspiration for regular practice again? First of all, we have to analyse exactly what ultimately caused yoga to stop motivating us on its own, as it should be. However, the reasons can also be to be found in yoga itself, instead of in the difficulties that lurk in the environment.

A few examples: The own ego becomes too big and the progress in yoga is too small and too slow for the ego. The frustration that the supposedly too little progress brings, one becomes impatient. But of course this is an absurd attitude, because yoga is not a competitive sport and certainly not an ego show. It should serve our well-being and our self-confidence (in the true sense of the word) and not our need to beat other people or to be better than them - we should refrain from this thought in principle.

Especially beginners suffer from impatience. They want to master advanced exercises as quickly as possible - but all this takes time and patience. If you don't bring them up, you can easily get frustrated. So - learning patience, over and over again on the mat, then perfecting the beginner exercises piece by piece and only approaching them after the advanced movements - this is the best method to stay on the mat for a long time. It is therefore best to consider whether the exercises you choose always correspond to your own progress. If this is not the case, it is also perfectly legitimate to shift down a gear.

YOGA - TAKE CONTROL OF YOUR LIFE


TAKE CONTROL OF YOUR LIFE

But yoga can only contribute in part to taking one's life back into one's own hands. Instead, self-reflective measures are at least as necessary. We should look at the partial aspects of our lives both individually and holistically in order to get back on track. But how can this be done, holistically and individually? Well, it's simple. Only when we analyse the different parts of our life, such as work, our private life, our spiritual side and our relationship life, can we discover what may have gone wrong so far - because something must have thrown us off balance.

Holistic means taking into account the interactions between the different areas of life. Because nothing just happens outside the context. Working life, for example, always has an impact on our private lives - our possibilities of enjoying our love life or practicing yoga. However, it is recommended that you start with an individual view and then go to the overall view.

And afterwards one must by no means regard oneself as a victim of processes or simply accept one's own situation - because with this way of dealing with things, one may not only quickly lose the desire to practice yoga, but also the desire to live. The first step towards improvement is usually the will to change - even if this is not always so easy to achieve. But if even the initiative is not there to take a different direction, life will in no way move in the right direction, that much is clear.

To take your life into your own hands means to develop acceptance for what is not changeable and to change what you actually have influence on.

Of course, phrases like "anyone can make all their dreams come true" are nonsense. For in reality our life is determined not only by what we do and want, but also by numerous other determinants. Nevertheless: May all these determinants with their definitions of our existence come down on us, our own attitude to existence should be as positive as possible. If this is not the case, we nail ourselves and become practically immobilized.

YOGA - ALMOST AS OLD AS THE MESCNHHEIT

But why should yoga be the right choice to contribute to life's happiness? Maybe it was the right thing to stop with the old tradition? Well, we should stop here and think about why we started yoga at all. What are the reasons that inspire you to start? The practice of yoga exercises has very positive health effects, and no one will deny that people's physical health is closely related to their mental state and can have extremely beneficial effects on it.

In addition, it is not for nothing that yoga is such an old method to bring body and mind in harmony. Instead, it is an instrument that has proven itself over thousands of years and offers proven and reliable services. Incidentally, this applies to the presence of people living in the West to a greater extent. Because in our time, existence itself is often so stressful that an oasis of peace and concentration can only work wonders for oneself.

Just as we have to analyze holistically what is no longer running smoothly in our lives, there is hardly a better way to get it back into line than yoga. But why is that at all?

YOGA - POSITIVE CHARACTERISTICS


POSITIVE CHARACTERISTICS

Now we should focus on explaining a little less generally and more concretely what benefits the yoga exercises can bring us. Well, first, it serves some health purposes. All yoga exercises are based on stretching, relaxing and concentrating on breathing. This process increases blood circulation in the body. The slow, controlled movement, relaxation and breathing does not stress the heart, but strengthens it and ensures an improved supply of oxygen throughout the body. Since we almost never concentrate exclusively on our breathing in everyday life, this is a welcome change and offers us the opportunity to consciously perceive it.

Speaking of consciousness - stress is now so deeply rooted in people's everyday lives that it is hardly noticeable any more, it is always present. Nevertheless, one should not come to terms with the feeling of stress - after all, the damaging effects on health are well known. Yoga may not work wonders here, but it can make a contribution, because it stimulates the parasympathetic nervous system - an important part of the vegetative nervous system. This is so important because it can send out relaxation impulses, which in turn should have extremely positive characteristics for your well-being. This is more than just working against stress symptoms, because prevention in this case is much better for health than aftercare.

Apart from all the stress, which naturally has an after-effect on our health, back damage should not be underestimated. Even if they appear as harmless wounds in everyday office life, they can cause more serious problems in the long run - until you can hardly walk. Here, too, yoga can help. By the way, these can also be a consequence of the stress I have just mentioned.

The best thing about yoga, at least in terms of health, is definitely that it helps to regulate the hormonal balance, which is so important for men and women alike.

But yoga is also a good choice for our spiritual side. Because yoga is more than just a lifestyle thing, yoga is an attitude. And that's why yoga is especially recommendable. Meanwhile more and more people are longing to occasionally leave the material world - but many do not feel able to take this step permanently. Therefore, asanas can help to promote the view of one's own life with an improved self-perception. After all, burnout can be a consequence, for example, if stress is not treated with the necessary seriousness, but is constantly reduced.

YOGA - HOW TO FIND YOUR WAY BACK TO THE MAT


HOW TO FIND YOUR WAY BACK TO THE MAT

But now the question is: How do you find your way back to the yoga mat? Well, it's simple. Firstly, we must be aware of all the advantages that we have already mentioned. Secondly, it is important to keep in mind that yoga can be the antithesis to our daily worries and thus a refuge in stormy times. What alternative is there? Neither the television, the Internet nor shopping can offer such a comprehensive and healing experience.

RELATED: How Yoga Helps With Weight Loss


MIX IT UP!

Maybe you have always practiced the same yoga styles and exercises and therefore the practice has become boring. A little variety can't hurt. So let us first dedicate ourselves to the different yoga styles that exist. Well, there are several additional interpretation possibilities for each yoga style, but it is clear that different styles also have different focal points, which can be more or less suitable for the individual depending on their own orientations and focal points.

While Kundalini Yoga, for example, focuses on the spiritual and spiritual, Ashtanga and power yoga are particularly physically intensive. For beginners it is certainly recommended to start with Hatha- or Vinyasa-Yoga, which both have relatively many variations and concentrate on slow movements, so that both are easy to learn.

Yoga - Other Workouts


OTHER WORKOUTS TO RESUME

Before you find your way back to yoga, you sometimes have to take detours. This means switching to other sports, for example. Many may prefer to go outside in the summer. If you can't get ahead with certain asanas, you can train your condition or certain muscles more specifically through other disciplines, for example.

Various points can help to make it easier to get started here as well. A positive attitude towards our own body, playing sports together with friends or exciting trend disciplines make it easier for us to become active in other ways. No matter whether you are inline skating in the park, jogging or trying out other sports such as trampolining or slacklining. All of them can make you feel better about your body and thus arouse your desire for yoga practices again.

Swimming, for example, is a joint-gentle sport particularly suitable for people with back problems, while working with free weights is not recommended for people with such injuries. If one already pauses with the Yoga exercises, one can try all kinds of different kinds of sport once and look in this way over the edge of plate - because the taking off of borders is actually taken a thought, which also arises from the Yoga.

Often it makes sense to combine yoga with other disciplines anyway, for example in order to power oneself to the full alongside the asanas.

EXCURSION: DOSHAS AND ITS EFFECT

The Doshas are extremely important aryuvedic provisions for the constitution of humans. They regulate both physical and mental constitutional conditions and should therefore not be completely ignored. There are three doshas, some of which attribute very different attributes to humans.

It is remarkable that the doshas are even described so precisely that peculiarities of the body structure such as size, face shape, eye shape, teeth, weight, hair, visibility of the veins and other specifications can be named. But that's not all. The doshas even determine what weather conditions people prefer and how they eat. But even with these very exact things is not over yet, because up to the characteristics like courage, how faithful a person is and other really intimate details Doshas can give information. To diagnose them, aryuvedic doctors make a very careful anamnesis to ensure that they are actually correct.

LIVING CONSCIOUSLY - EXPERIENCING A TIME OUT

Sometimes there are times when the best workouts and yoga exercises don't help anymore. There are times when everyday life literally flattens you out and the work-life balance gets completely out of control. So we need some time out. And time-out does not necessarily have to be understood as a simple time-out from work. Time out can mean getting out of your city, out of your circle of friends and far away from anything that causes stress.

Healing also means living carefully, even if it can sometimes be boring. How about a break far away from home, in a different time zone? There you can lead a life as it is hardly conceivable at home. Only pay attention to your own health, nutrition and nature. Meet people who have also decided to take a break and want to escape the promises of Western life.


But even if you don't need this colossal outbreak, targeted time out at home can be quite useful. These never happen on their own, because even on weekends there is always something to do? Only because you allow it yourself. So you have to leave a weekend free in advance - and also not allow any appointments. This is the only way to keep it free and ensure that there is time for yourself. Then off to the mat, to the sauna and to enjoy. No matter how time is spent, time-out also means mobile phone off and deliberately not taking advantage of some amenities, not spending time on the Internet and of course not answering e-mails. This is the only way to actually take a break from the blessings that modern life brings, but which can also quickly become a curse.

Koh Samui Yoga


INSPIRATION WANTED: HERE YOU CAN FIND IT

But without question, as already indicated, it makes much more sense to take flight and look for another place to find one's own center. But of course you should choose a suitable place - for example Koh Samui in Thailand or Sri Lanka. Apart from beautiful beaches, there are also some yoga retreats that are highly recommended and guarantee that one is not too distracted by worldly influences. Otherwise, of course, remote areas that are less developed for tourism are particularly suitable. Bali is preferred by many travelers, but of course this is also a matter of taste. The Dutch Caribbean attracts other people looking for meaning - a good research before departure is certainly a good investment of time to meet one's own needs.

RELATED: Yoga For Weight Loss

Back To The Mat - More Yoga For More Variety

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!

Losing weight quickly and without compromising our health is easier than we thought. There is no need for strange remedies, or intense sessions in the gym or even less to eat less than what our body needs.

7 Simple Tips for Losing Weight in a Very Healthy Way


Losing weight means, above all, changing habits. It may surprise us, but our lifestyles and eating habits are the result of a kind of culture and even education that we are not always aware of.

Also, to realize these aspects and to dare to change them successfully requires a will power that, in principle, not all of us have.

There are times when restricting sugar consumption requires something as simple as stopping buying it. Doing so and fulfilling it also requires that we have the support of our family.

Another aspect that we should integrate into our thinking patterns is that a diet should not be "temporary".

To maintain our ideal weight, the most positive thing to do is to integrate a healthy way of eating into our daily lives, and not in specific periods when we accumulate a few pounds too much.

Eating well is an obligation, not a temporary option.

Here are 7 tips on how to lose weight quickly, but at the same time, healthy and recommended.

1. Medical examination


To lose weight in good health, you must first undergo a medical check-up.

Sometimes, having gained a few extra pounds can be due to very specific diseases, such as hypothyroidism.

  • When it comes to starting any diet, it is a priority for our doctors to inform us about such basic indicators as our cholesterol and blood sugar levels, the parameters of our blood pressure, etc.
  • To lose weight quickly we're going to have to do sports. In order to avoid unnecessary risks it is advisable to rule out heart problems or even simple anemias that will make us feel more tired than usual.

So don't hesitate: have a simple check-up and, when you have your doctor's approval, start with the advice below.

2. A glass of warm water and lemon as soon as you get up


We know that this simple advice is already known to you. What's more, it's quite possible that you already apply it in your daily life.

  • Either way, starting the day off with a glass of warm lemon and lemon water on an empty stomach is a great way to cleanse toxins, take care of your liver, regulate constipation and prepare your body for healthy eating.
  • If you think that the juice of a whole lemon is too intense for you, don't hesitate to reduce the amount according to your own tolerance.
This remedy is always very healthy.

3. 1 minute of exercise before breakfast to lose weight quickly


Once we have had that glass of warm lemon water we will begin a simple aerobic exercise routine.

  • It is a great time to move your body and encourage fat loss.
  • Our insulin level is a little lower than normal, so the energy we use to exercise will come directly from our stored fat stores.
  • Just do a 10-minute walk and vary the type of exercise you do every day: push-ups, squats, dancing or even yoga, whatever you prefer.

4. Oatmeal at your breakfast


Oats are one of the best foods to start your day with. It is important that we never skip breakfast, and it is essential that this first meal of the day be varied and balanced.

  • To lose weight quickly, the last thing we need to do is skip meals.
    In that case, what we would achieve would be a much slower metabolism, dangerously low blood sugars and arriving at the main meal of the day too hungry.
  • However, something as simple as preparing a good bowl of oatmeal will ensure that we get the perfect supply of fibre and minerals (such as iron, sodium, zinc, magnesium, potassium or folic acid).
Also, thanks to the omega 6 fatty acids or linoleic acid we manage to regulate cholesterol.

RELATED: 4 Healthy Breakfast Recipes for Weight Loss

5. Eat natural foods and completely restrict processed foods


This advice is, without a doubt, the one that is going to cost us the most to carry out. It will be because it involves the following:

  • We should always eat fresh fruits and vegetables.
  • Avoid all types of sweets, pastries, salt, refined flours, pickles or snacks.
  • We must replace bread made from refined flour with whole grain bread.
  • Pasta, like rice, must be whole grain.
  • Restrict sauces such as mayonnaise, ketchup, cheese spreads, etc.
  • Forget about carbonated drinks, as well as packaged juices: consume only natural beverages.

6. Exercise divided into two half-hour sessions


To lose weight quickly, we must exercise. However, rather than tiring ourselves out in a one-hour session, it is best to spread out our exercise table at different times of the day:

  • As soon as we adjourn a 10-minute session.
  • At noon we will establish a 20 minute exercise routine (if they are of high intensity the effect will be healthier).
  • In the afternoon, and thus avoiding the central hours of the sun, it would be ideal for you to go for a walk or a run. Half an hour is enough.

7. Beware, you need to sleep more than 6 hours each night


More than one may be surprised by this, but getting less than 6 hours of regular sleep will make you overweight and increase your risk of diabetes.

  • If this is your case, if you suffer from chronic insomnia, consult your doctor about a strategy to obtain a deep and restorative sleep.
Sleeping between 7 and 8 hours will cause your body to carry out the basic functions of purification to take care of your metabolism and thus promote faster weight loss.

Encourage yourself to put into practice the advice given here: sometimes it is enough to live a healthy life to lose those extra pounds.

7 Simple Tips for Losing Weight in a Very Healthy Way

Achieving weight loss often starts from the very moment you think about it, motivation is one of the most important parts of achieving it. Many times an upcoming party, vacation, meeting, etc. can be part of that motivation, and it is what we must take advantage of to achieve it.

How to Lose 10 Pounds in 2 Weeks


Of course we must keep in mind that weight loss should be healthy, this means losing weight within the normal parameters so as not to sacrifice our health on the road, so here are some tips on how to lose 10 pounds in 2 weeks which is a balanced number.

In order to achieve this we must combine two measures that must be followed simultaneously: exercise and nutrition.

Intensive exercise:

Exercising every day for a full hour will be very beneficial. This refers to exercises such as: brisk walking, biking, swimming, jogging, running or even a combination of them, also going to a gym will help the purpose of weight loss.

Entering intensive aerobic exercise and strength training activities will help you lose 10 pounds in 2 weeks if we also link this to a prudent way of feeding ourselves.

In addition to working in the gym or at home, start walking in the mornings and after dinner. You will need to add an extra hour on foot to your current routine exercise. Add running, jogging, rowing, swimming, hiking, or biking to your cardiovascular exercises. Alter these exercises throughout the week so as not to get bored easily.

Changes in eating behaviour and meal pattern:

Instead of eating three large meals , divide it into 6 small meals a day, small and more frequent meals keep our blood sugar levels stable and provide a constant source of energy, which in turn feeds your metabolism...

Many of us who wish to lose 10 pounds in 2 weeks forget this fundamental rule, because we have been conditioned to the routine of three meals a day.

Also, you need to understand that you and only you who can control the way you eat healthy and not get caught up in fad diets is the point here.

The unnatural fad diets that say you can eat whatever you want and still lose weight are impossible. The thing is, no one really wants to eat less and starve from losing a few pounds.

Basics of the diet to lose 10 pounds in 2 weeks


Add fresh fruits, vegetables, beans and lentils, oats, all types of potatoes, rice and noodles, fresh fish (not frozen or thawed), unsalted nuts and seeds, natural yogurt, and herbal teas / fruits in your diet.

Once you have finished with the first phase of this diet, eliminate fast food from your life. Along with this, it must be kept away from red meat, chicken, turkey, sausages, hamburgers, cheese, cream, butter, all foods containing wheat, sweets, chocolates, soft drinks, alcohol, coffee and tea.

The hard truth of our lives is that junk food is unhealthy. Get out of the habit of eating junk food snacks once in a while. Say goodbye to burgers, fries, deep fried foods, alcoholic beverages and soft drinks. If they have to be foods, they have to be in moderation.

Whenever possible, replace them with healthier snack choices such as salad (without any rich dressing), nuts, fruits, and black bread sandwiches.

RELATED: Lose Weight Easily With These 23 Tips

How to Lose 10 Pounds in 2 Weeks