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19/02/2022

Lose weight effectively - Winter diet for weight loss
The Kremlin diet + and -.
If you decide to stick to a particular diet, however, modern nutrition science offers a wide choice. One of the most popular diets is the Kremlin diet, which is considered to be a low-carb diet.
But we strongly disagree that it can be used for a long time. Only 3-4 days - no more, then you should switch to another diet.
This diet can eat an unlimited amount of lean meat, but should completely abandon the carbohydrates (cereals, pasta, bread, pastries and potatoes). Carbohydrates are a readily available source of energy, and when their intake with food is interrupted, the body vigorously "burns" its own stores of fat. I would recommend not giving up fruit and vegetables.
Here's one variation of 'Kremlin'
Boiled beans, lean veal, fresh tomato salad, red wine. Such a set provides you with everything you need (from protein to antioxidants) but at the same time is depleted in carbs. However appetizing the Kremlin diet may seem, it has its contraindications: kidney disease, heart disease, pregnancy.
One fashionable trend is the mono-diet.
The secret here is to eat only one food product a few days in a row. * For example, for 2 to 3 days, you can eat only low-fat boiled fish. The next three days eat only apples, and then eat only beans or rice. During a mono-diet the body lacks carbohydrates, so it effectively "burns" its own fat and periodically lacks other important components.
I believe that mono-diets quickly become boring and one gets stressed by the fact that one wants completely different foods, which are forbidden. Therefore, I do not see the point in such diets, except for one unloading day per month.
The cleansing diets are particularly popular during the holidays.
They effectively eliminate extra pounds by limiting the intake of carbohydrates and fats; in return they provide the digestive tract with vegetable fibres as well as vitamins and minerals. Modern nutrition science offers hundreds, if not thousands of cleansing diets, detailed descriptions of which can be found in special literature.
Common characteristics of cleansing diets
Abundance of natural fruit juices, vegetable broths and herbal infusions. Also recommended are dietary poultry, veal and lean fish. Kefir, yoghurt and honey are recommended, depending on the diet. For a cleansing diet to be effective, it must be very strictly adhered to. It is also very important to organise the return to normal eating habits after a diet: this should be done gradually.
Disadvantages of mono-dieting
Such diets have disadvantages: firstly, the food restriction is very strong, the diet is more like starvation, so it is not suitable for too long use.
Secondly, after such a strict diet it is difficult to refuse something calorific and tasty, so the extra weight returns quickly. An express diet is good for the days before New Year, but it is hardly suitable for a long winter.
Colour diet
While the earlier diets have a physiological explanation, the colour diet is derived from psychology and the subconscious.
The colour diet is based on eating foods of the same colour. So you will calm inner contradictions, find harmony, and the process of digestion will pass with maximum efficiency and benefit. Relaxed body takes from food only necessary, not overloaded. As a result, it recovers health, the body slims down, the weight comes back to normal. When the plate is present products of different colours, they create colour disharmony, which irritates the subconscious and eating becomes unhealthy. You can follow a single colour diet or change colours depending on the day of the week in order to achieve the desired result.
* White diet: rice, coconut, onions, milk, white cheeses, cottage cheese, white tea, cauliflower, egg white, white beans, sugar, salt, white meat.
* Purple diet: aubergine, purple onions, tarragon, blackcurrants, prunes, dark grapes, grape juice, blackberries.
* Green diet: cabbage, lettuce, green onions, celery, cucumber, sorrel, kiwi, seaweed, green apples, asparagus, green tea, etc.
The red, yellow and orange diets can be composed by yourself, selecting components according to your taste.
Warning: this is important.
Having decided on a diet, don't hurry to relax in a chair with a cup of coffee and cream. This is one of the most high-calorie products. One cup of coffee can contain up to 200 calories. In addition, caffeine disrupts fat metabolism in the body, which can lead to an increase in fat deposits.
A better drink is green tea, or herbal tea made from blackcurrant leaves dried from summer. They have no calories, no caffeine. In addition, they relieve stress, soothe, promote concentration, and fight depression.

04/12/2021

Banana Cheesecake

99.9Kcal per 100g

Ingredients:
2 packs of nonfat cottage cheese,
1 egg,
2 Tbsp flour,
6 overripe bananas.

Preparation:
Rub cottage cheese through a sieve, mix with eggs and flour, mix thoroughly. Mashed potato bananas and add them to the curd mass. Then put it into a baking dish. Bake at 180o C until crispy. This is enough for 4 to 6 servings.

03/12/2021

How to speed up your metabolism to lose weight fast
Everyone has girlfriends and friends that can swallow a whole bowl of fat belyash, and then - at least on the podium? The question is rhetorical, the answer is, of course. But at the same time you get fat just from the smell out the window from your neighbors, who have something crunching on the frying pan. How is this explained? Well, it's not spoilage, is it? Right. So what is it?

How to speed up your metabolism for fast weight loss, image #1
The bottom line is that we're all different and we have different bodies that function differently. And that's okay. Even more than that, it's a good thing! You don't have to look with envy at other people's physiques, which those people are either working on or generally just have a birth and that's it. You need to love yourself as a whole and every part of yourself in particular, You need to take control of yourself, cooperate and work on yourself a little bit - then everything will work out.

How does it work? The speed at which the body breaks down incoming calories is determined by our genes. Plus, of course, is age. Plus there's diet. Plus exercise. If all of these things work together, then you will be able to keep your spirit and body in norms. In that norm, which you will be satisfied with.

So, what did we understand at once? We all have different metabolic processes, with different speed. We've got it fixed. So now let's break down point by point how to speed up the metabolism.

Accelerating the metabolism: eating protein
One third of all calories consumed per day must be protein. Why so? Because it's protein that creates enzymes and hormones that speed up the metabolic process. This is one. Two: Breaking down protein for the body is particularly time-consuming work, in the process of which even more calories are consumed - and isn't that what we need?

The best foods for a healthy diet are protein products with a fibrous structure, such as chicken and turkey, beef and lamb. And it's best to have protein in every meal throughout the day.

Eating the right (!) carbs for a fast metabolism
So, in order to maintain a certain weight, to build muscle mass rather than fat mass, you need to eat enough protein. But many people don't know the measure and overdo it as a result. Too much protein in the body will shift the acid-alkaline balance to the acidic side. What do we get? Protein is useful, too much protein will slow down enzymes and hormones, on which both muscle growth and the breakdown of fat depend.

So what to do? A normal (!) amount of protein needs to be crammed with enough complex carbohydrates. For this purpose vegetables and fruits, about 500 grams per day are the best. But it is not necessary to pile on cereals: it is better that cereals (even wholemeal) occupy no more than 5% of the daily diet.

Counting calories to speed up your metabolism
And it is clear to a hedgehog - if you lose weight, then calories are your enemy. But this is not true - you can not get rid of calories completely, and in general the desire to consume a minimum of calories - a desire is unhealthy.

Then how does it work? How does it turn out to work? You will consume few calories - your metabolic rate will decrease. Why? Because when you eat too little thyroid gland activity is disturbed. Do you need it? I don't. When losing weight you need to consume fewer calories, not minimum. Repeat! Reduce calories. Don't cancel.

Eat often to boost your metabolism
If you're going to lose weight, gain muscle mass and generally get in shape, it doesn't mean you need to deny yourself food. Everyone knows that this will not lead to anything good.

You should eat like this. Once 5 times a day - first. Small portions - second. Frequent, or rather - fractional meals will speed up the metabolism and will constantly maintain a high metabolic rate. Usually it is three meals and two snacks in between.

03/12/2021

7 things you shouldn't do after a meal

1. Sleep.
After a meal it is strictly impossible to go to bed or even take a nap, because during sleep the digestive system sleeps as well. And eaten at dinner stays in the stomach, slowly decomposing in the literal sense of the word.

2. Eat fruit.
Fruits in general should be eaten at a separate meal, eaten with the main meal, they disturb the normal process of digestion, because they begin to ferment. You can eat fruit an hour before or 1.5 hours after the meal. Ideally, it is preferable to eat fruit in the morning.

3. Engage in sports.
Sports require the mobilization of resources of the whole body, and after a meal they should be aimed at digestion. If you go to the treadmill or to the gym immediately after eating, then, firstly, there will not be enough tone for exercise, and secondly, the food will not be absorbed in the right amount.

4. Smoking.
Ni****ne negatively affects the digestive process. A cigarette smoked after a meal is equal to smoking 10 ci******es, in addition, smoking deprives the blood of oxygen, which leads to vasoconstriction and inhibits the production of enzymes needed to digest food, thereby slowing down the metabolism. Because of impaired metabolism, various gastrointestinal diseases occur, which include not only gastritis but also ulcers.

5. Drink tea.
Tea contains acids that make it difficult to digest protein. In addition, the liquid generally dilutes gastric juices and impairs digestion.

6. Take a bath or even a shower.
Water procedures increase the rush of blood to the extremities, which causes blood to drain from the stomach. The consequences are clear.

7. Loosening the belt around the waist.
Laden and feeling pressure in the abdominal area? No need to unbuckle your belt or unbutton one button on your pants. The fact is that the food in the tightened stomach was held in a certain position, and after loosening the belt it will immediately fall into the stomach in a coma, the blood will rush to it, blocking the process of digestion.

03/12/2021

Why can't I lose weight despite all my efforts?

People often ask me why, despite new nutrition, training, daily jogging and other efforts, the weight either stands at all or decreases disproportionately to the effort expended and the calories under-received. What is it? Here are 10 possible reasons.

If you are one of those strong-willed individuals who not only can think long and hard about a weight loss plan, but are also able to proceed with it, then congratulations. You are on the right track. But it's one thing to decide and even begin to act, and quite another to get results.

Sometimes, despite your best efforts, the weight is dead weight. Why? This article will answer that question.

Reason 1: You started eating more.
Yes, yes. Don't be surprised. It sounds a little shocking, but often people, when they switch to healthy foods, begin to actually eat more. After all, now the conscience is clear!

For one thing, your guard is down because of the wholesomeness of the new food. You prefer a hamburger and fries to a super healthy brown rice salad with coconut milk, skinless chicken and vegetables. So what's the problem? The problem is the portions! We intuitively allow ourselves more healthy foods. But there are calories in them, too. Don't forget that when your hand reaches for more.

Second, exercise, which often accompanies weight loss, naturally increases appetite. The only exception to this is running. It stabilizes blood sugar, and the appetite after running, on the contrary, decreases. As for strength training, often it is followed by a state of "now I would like to eat an elephant!

Reason 2: you are stressed.
Strange as it may seem, but it's a vicious circle. As soon as you limit yourself in the usual portions, the body alarms and waits to run the defense mechanisms against stress. Many people not only limit the nutritional value of their food, but they also add in increased exercise. In the first weeks and even months this can give quick results, but then many find that the weight either stands dead weight, or may start to grow at all.

Other than that, I have to advise the already overused meditation, yoga, and warm baths for relaxation.

Yes. I know I'm not being original here. But these are really excellent methods for dealing with stress.

If the causes of your stress lie deeper (unloved work, family crisis, personal crisis, financial problems...) until you solve them, the bath won't help. In that case, I suggest you deal with the underlying stressor first before you switch to a new figure.

Honestly. If you think that by losing 10, 20, 30 pounds you'll find your dream job or finally get married, I have to disappoint you. It won't work. You have to do exactly the opposite.

Reason 3: You want to lose too much weight
Again, this sounds weird. Admittedly. But when you have too strong a desire to achieve something, then you trigger again the mechanisms of stress. And then it's the same as above...

Reason 4: You don't get enough sleep.
Any guru of fitness or nutrition will tell you that if you do not sleep enough, then all your efforts to lose the hated pounds may be in vain. First of all, it's all about stress again.

Second, if you do not get enough sleep as it should be, then you have a growing appetite and you eat more than it should be. In this case, you usually crave everything forbidden: too fatty or too sweet.

Third, your vigilance and willpower are weakened. Therefore, not only will it be more difficult for you to resist a piece of pie at work, but it is more likely that you will cancel the planned workout. If you do make a Herculean effort and start working out, you won't give it your all...

Reason 5: Your body is clogged up.
Which comes as no surprise to most people today. Endless trips to the hairdresser, heavy use of cosmetics, food with numerous chemical additives, distilled water instead of mineral water, polluted air, smoking... All this has a tendency to accumulate in our body.

And what does the body do? It reacts by adding mass! Remember when you are bitten by a mosquito, the sting swells up? The same thing happens on a larger scale. The body tries to increase in size to reduce the concentration of poison per kilogram of weight. That's why there are so many obese people among barbers.

Reason 6: You don't drink enough clean water
When the body is dehydrated, then it can not remove all the waste products (read - waste products and toxins) in the required volume. If the body is clogged, then the weight increases, as described in the paragraph above.

Reason 7: you have insulin resistance
This is a precursor to type 2 diabetes, when glucose does not get into the cells because the cells become insulin-resistant.

Simply put, insulin is the key that allows glucose to enter the cell. If a cell is immune to insulin, glucose is left circulating in the blood instead of providing the cell with energy. And all of the cell's unexpended energy is stored in fat! This is why people with insulin resistance can eat very little and still gain weight.

Insulin resistance can also be triggered in response to stress! So be careful with the stresses at work.

Other signs of insulin resistance:

Constant fatigue.
Always want to eat something.
Irresistible craving for sweets.
Disturbances of the menstrual cycle.
Inability to get pregnant naturally.
If there is a break between meals of more than 3-4 hours, you may feel dizzy, shaky, bad feeling and irritability.

Reason 8: You eat too often
The question "how many times a day is better to eat?" is hotly debated everywhere. Yes, I know that many fitness gurus advise 5-6 meals a day. But! That way you're just eating more. After all, it's very hard for us to stop after the allotted 100 kilocalories. Appetite, as you know, comes with food. You do not skip lunch, and do not forget about snacks. As a result, for the day comes out clearly too much.

Reason 9: You don't have the right motivation.
Motivation along the lines of "to fit into your favorite dress" or "to please yourself" will not do. This will clearly not be enough to refuse, day after day, those cookies in the office that colleagues obsessively offer you. A cookie and a sense of teamwork will win out. Well, after all, what do you value more? To be known as a boogeyman in a new dress size XS, or to be the full-bodied soul of a close-knit team?

But sometimes the reason may be more than just a lack of motivation. Often there can be anti-motivation hidden in the back of your mind.

What do I mean? Let me give you an example.

Recently I had a consultation with a woman in her 40s. She really wanted to lose weight! Her weight at 155 centimeters was more than 100 pounds. She had tried everything for the last 15 years! Nothing worked, or not for long. The maximum she had ever lost was 9 kilograms.

So, I made her a diet program, she even started to follow it and started to lose weight. But when we met for a second consultation and looked at the results, we were at odds.

She was glowing with happiness, and I was just mortified by such a paltry result - 3 kilograms in a month.

At first, I could not understand what was wrong. After all, another girl had lost 8 kilos in exactly the same program for 1.5 months! And she did not need to lose 40 kg, but only 10...

We started digging into her medical history. It turned out that losing weight was her best friend for all these years. She didn't even want the result! The process itself was important to her: going to specialists, talking to people, eating a new diet. In a word, losing weight was the goal of her life. Note: the goal was not weight loss, it was the PROCESS.

Only after realizing this and choosing a new reality, ceasing to be afraid of life without the process of losing weight, she began to lose weight fairly quickly. And we didn't change the diet program itself.

Reason 10: You don't have anywhere else to lose weight!
Yes, yes, there is a limit to everything. If Angelina Jolie weighs 50 pounds at 180 centimeters (this is a pure assumption), it does not mean that you need to weigh the same. Often people come to me who want to lose weight and I have to turn them down. I look at their weight and height and realize that they would be better off even getting better. That's why no one has cancelled the body mass index.