Practical Summary: Although we seem to be under open control, in fact, we are dominated by the vegetative nervous system. His cabbage is an arcticus called the hypothalamus - a small, ancient part of the brain that carefully cares for our health and enough fattening for famine or hunting during mammoth hunting. It is stronger than will. This information should not dissuade you. It serves to not underestimate your opponent . If you do not have enough fat, unbearable hunger forces you to gain weight. In the short term (days to weeks), hunger can be overcome, but over the long term it has the upper hand of a coercive nerve pathway with the strength of drug addiction. In addition, it is dangerous to say to him. Obtained mental anorexiais often pathologically overturned. That's why we do not fight with hypotalam weight loss, but we negotiate. As? Read ...
Overweight , or obesity , was a life-saving condition in ancient times. The ability to grow quickly and effectively and then to survive a long hungry period is one of the amazing capabilities of the animals that we have been fully appreciated to appreciate. In Southeast Asia, most of the population is lean from the emergency - not that they have nothing to eat, but they can not afford it anymore because of the severe climate. (In these areas, excessive heat can not be removed by perspiring - that's why they have the fans.) There are no prejudices against fat and overweight. The same applies to the traditional population of Central and South America, which actively struggles against Euro-American lean fashion.
First of all, what's going on here
As George Orwell would say, all women are just as beautiful, but some are more beautiful. That's why store shelves are full of fruit, candy and other sources of fructose syrup, which is the main factor of thickness. And since we all know that women's wisdom is the main factor of beauty, we will show it by making ubiquitous sweets to be avoided in favor of products that are not sweet. Fujtajxl. Women with a tendency to thickness lie not only fructose and sucrose traps but also poor dietary instructions based on mere superstition and unreasonable positive thinking, not on dialectical materialism. Pardon. On a scientific understanding of how our center of hunger and saturation ( hypotalamus) works. Diet based on superstition or worse, ignorance is not sustainable. Ultimately, it leads to long-term escalation of hunger, bulimia, depression, and resignation. Or worse, with a really strong will, a silly diet leads to pathological mental anorexia with a resulting health damage. Malnutrition. Now you know why the hypothalamus does not want to allow the will of just the lessons of changing the diet. The first step towards a scientific diet is to get rid of depression and resignation. Once you understand how the hunger and saturation center works, you are guaranteed not a win, but an optimal strategy for weight loss. You will understand the percentage of weight reduction you can try and also see if you happen to be in rare cases when the hypothalamus is really ill and requires professional care.
And why am I speaking in a woman's gender when obesity equally affects men? The words of the famous Czech diet, because women feel their beauty flaws and try to correct them, while men in their vanity tend to be more indifferent to the struggle with thickness (as well as other forms of personal development). More often, however, it does not always mean. The dietary philosophy I present here applies to both sexes, and for men, for physiological reasons (higher metabolism), they tend to lose weight more easily than women.
Health reasons to lose weight
Cosmetic reasons for a reduction diet are superior to sports and health reasons. Divinely, plump girls are also nice if they are healthy. You surely know a lot of women who are exaggerating with the ladies. Similarly, some women try to compensate for the lack of self-confidence by excessive weight loss. If a woman and a man can do it, no partner who is behind it will refuse her just for overweight. And the same applies to the opposite sex. She rejects herself for lecčemus - because of the color of her hair, the beauty of her face, the inexperience of a young man, but not because the weight shows five extra pounds if the fat forms a pretty subcutaneous layer on another otherwise healthy figure. The joke, however, is that morbidly obese people are not healthy. The health reasons to lose weight are every one overweight .
Mild overweight does not endanger health. Mild overweight also brings only the concern that we need to control the weight more often in case our real obesity starts grinding our teeth. At a speed, the health risks of obesity (ie, overweight itself) can be summed up by the fact that the thickness affects the whole body - muscles, joints, metabolism, heart, vessels and digestive system, which has to handle excess food. It even affects the immune system because the abdominal fat increases the tendency to inflammation and autoimmunity. 10% more load here, 20% more there and still here, and still there and still more, and still fatty liver and still kidney, and suddenly a healthy person is prematurely aged invalid. Overeating is a burden not only for the stomach, intestine, and rectum (obesity constipation is a chapter in itself), but also for pancreatic β-cells whose dying increases the tendency to diabetes . The fatty tissue produces cholesterol, which, together with increased inflammation, accelerates the progression of atherosclerosis . Patients with advanced obesity are unwilling to exercise sports, so they become infamous, but daily activities (sporadic heights of several steps ...) suddenly represent cardiovascular overloads that together with atherosclerosis lead to one - stroke. And you would be surprised, but the increased inflammation does not only result in sore joints and autoimmunity, but the second - cancer . All of the possible but most common colon and rectum or other organs are overloaded with the digestive system. When diabetes is added to the overweight, a vicious circle develops. Insulin, which does not get diabetics, is the main hormone of satiety. And whoever gets diabetes because of overweight, suddenly does not get a feeling of carbohydrate saturation and starts to grow steadily for diabetes. And diabetes is an inclined plane where the affected one slips in one direction. Do you know where? Do not you know? So I'll tell you that. Towards the curbs. That's why we try to stop obesity early on.
Did I speak too informally and sadistically? Formally and statistically, you will be able to explain the risks of obesity by top American intern MUDr. Todd Burstain, who formulated new scientific weight loss rules. Burstain's weight loss rules , or the Burstain diet, which was a novelty a few years ago, are now becoming the main trend in dietary coaching. Burstain's diet is actually what I am primarily promoting here. To a lesser extent, I recognize the Atkins diet, in fact ketogenic diets in general. For good I add an overview of healthy fatty foodsnot only for reducing diets. I do not give a specific dietary instructions with a meal plan and recipes - I leave it to nutrition professionals who will practice and practice the Burstain diet. Weight loss is not fun. At least not for those who are overweight a real problem. Weight loss is a skill. The skill you will not learn from one online article - be it the best - you will not learn. You yourself (and your dietary advisor) have to learn the calories of food, you yourself have to find out what is a ketogenic and paleo diet, you yourself have to gain in the weight loss of practical skills. Anyone who would seem too much to study would be surprised at how much material readers are interested in and the reader is willing to read and study for their health and beauty.
The alpha and omega of any weight loss diet is a reduction . It is called reductive because it reduces weight by reducing the intake of food. Are you bored? I admit it was an old-fashioned sentence. What about miraculous elixirs? That they are not? What if they were? That would only be a delusion. On the streets of Prague it would look like in the elves of the Lórien forest. And, as you surely recognize, we can not need it. But you would also lose weight in the Mordor dungeons where a trainer (in practice, a trainer, see the section "New! Individual lessons of weight reduction with a personal trainer" downstairs ) has been pursuing a whip all over the yard all day and yelling to fat animals until the desired weight reduction has been achieved. Mordor, too? So what to offer instead of miracles? Rational Burstain diet!
Philosophical Principles of Burstain Diet
The rules of the Burstain Diet, which I have made available in Czech , are easy to remember in the US to make it easy to remember. You will find a detailed explanation of all the rules that I do not have to repeat literally. But it is worthwhile to look at the deeper philosophical principles of the Burstain diet:
- With the hypothalamus, he does not fight but negotiates. The center of hunger and saturation is the hypothalamus. When his and your ideas about your weight differ, you will have to find a compromise. Attempts to bodybuilder are offended, so all bodybuilders become so busy after their active career.
- You need to negotiate hard with the hypothalamus. Hypotalamus is a big cheat. Even if you find a compromise, it will always try to cheat you. So you must not spoil it by never hungry. In the diet, it is normal to have hunger before daily food.
- You must not negotiate too hard with the hypothalamus. He's stronger than you. It's easy to keep a strict diet a week. But overall, he has a top. Do not be radical, keep your weight slightly down (about 6-8% of your previous weight) and he will come to terms with it after many months of fighting. Then you can continue with another percentage down.
- You need weight weighing 100g. Hypotalamus is a big cheat. If you spoil it with occasional anti-stress cakes (maltose or sugar-free!), How to do it, you have to be assured in the morning and evening that the weight does not live where you do not want.
- In the diet, it is normal to have hunger. You eat less during a diet than your body would normally require. Therefore you will be hungry. Unfortunately, you can not afford to get hungry all the time. (It would blow it!) Everyday food has to hunger. Completely. You have to be hungry only before meals and also in the evening before bedtime, because the natural 8-hour sleep on the hypothalamus acts as a calming elixir.
- Regular food, living, and unjustified positive hypotalm thoughts demonstrate your well-being. Then you will also be forgotten by the occasional hunger. The money coughs you. They only influence it if you are stressing them. And the stress interprets it as a reason to increase the fat supply.
- By high-intensity hypotalam you demonstrate that in a stable living you still need a lightweight and swift body. That's why most people do not get rid of the sport. It is the intensity, not the length of sport activity. A moderately long oxidative overload accelerates aging. Long sport of low intensity also increases appetite. So even in sports you need an exact personal weight.
- Stress is a reason for increasing the fat supply for the hypothalamus. It's very easy. Is there a war? You need more to eat. Is there a boss? You need more to eat. Did your partner leave? You need more to eat. Keep in mind that in animals and concentrators the degree of clarity is the best predictor of survival ... So: Make yourself feel happy, even if you are not!
- Do not focus on people who do not have overweight problems . Seth does not believe in hungry. People who do not have weight problems will never understand how others can have. They will also subconsciously, stupid, consciously, overweight. For the expression of personal undisciplination. They will mark your back as fat animals. They will make you one-word diet plans. Do not distract yourself for them. Remember - you do not drag your fingers with the debts that the world is full of, but with your own hypothalamus.
So what does it mean? That slimming is a long-distance run. A difficult problem that both conscious and unconscious scammers will offer to you for miraculous solutions. Diets effortlessly. Without reduction in food intake. Diets without dieting. Seven-day dieting. Seven-day diets. Instant diets. Or a sharp reduction in dietary intake that actually reduces your weight to 15%, but the next month, your starved hypothalamus will return with interest as it happens to children after returning from the obesity clinic. Probably everyone who has weight problems has to go through a diet at least once before understanding how difficult it is to build and keep a good diet. Before he understands why daily weighing and nutrition tables. Before he realizes that he can not just "stick to diet" (= hunger) until slim. Before he understands,why everyone is doing so with articles and books on weight loss and why obesity is science. I assume that these basics (ie at least one failed diet) have already passed. If not, stop reading this text, and try to lose weight only without the help of the harsh knowledge. Maybe you belong to those lucky ones who are doing this. You have at least the same chance of winning at Sport ...
What does your hypothalamus want?
Good. You all understand that hypotalam can only come out for good. But to be able to negotiate with someone, you have to know what he wants. What to offer? What is the value to satisfy? We will look at this difficult question now. The hypotalamus wants nothing more and nothing less than survival . He's on your side, but he does not trust your intellect. Do not forget that he has more than 300 million years of experience. To survive, you have to eat. When you hypothesize the so-called dining well-being , you will suffer less from fear of famine and allow you to lose a few pounds less. And how do you rate the quality of your meal? Simply - using hormones of hunger and saturation . These are the following hormones:
- ghrelin - a hormone of hunger
- insulin - saccharide saturation hormone
- cholecystokinin - the fatty hormone
- other helper hormones and saturation factors
Because you're already Burstain's dietsurely thoroughly studied, you understand that you only have to eat three daily meals and no eating, drink or caloric beverages in between. For accuracy, daily meals are: breakfast, lunch and dinner. It takes about half an hour to wake up. "Breakfast" is simply a technical term for the first meal after eight hours of sleep, whatever the exact awakening time. Lunch 4-5 hours after dinner, 4-5 hours after lunch. The dinner should be at least 3-4 hours before the start of regular sleep. Those delays are there just because of the hormones of hunger and saturation. In order for the hypothalamus to be satisfied, daily foods must hide from hunger, which naturally occurs after 3-4 hours. The old wisdom that eating more small portions of the diet is based on the knowledge that each meal slightly increases metabolism (as a result of having to turn on the digestive process).But many small portions (which, in a seriously meant reduction diet, must be really miniature), are not only a time-consuming burden for the weightless but also a constant temptation that never leads to the proper saturation that the hypothalamus requires from time to time. The time load because even a small portion has to eat with all the necessities of serious daily meals (preparation, plate, dining). Time saving by putting a lot of "small portions" in the place of proper ritual dining, measured by an estimate, condemns us beforehand to dietary failure. Believe me, increased energy expenditure by more frequent entrapment of intestinal peristalsis is not worth it.what the hypothalamus requires from time to time. The time load because even a small portion has to eat with all the necessities of serious daily meals (preparation, plate, dining). Time saving by putting a lot of "small portions" in the place of proper ritual dining, measured by an estimate, condemns us beforehand to dietary failure. Believe me, increased energy expenditure by more frequent entrapment of intestinal peristalsis is not worth it.what the hypothalamus requires from time to time. The time load because even a small portion has to eat with all the necessities of serious daily meals (preparation, plate, dining). Time saving by putting a lot of "small portions" in the place of proper ritual dining, measured by an estimate, condemns us beforehand to dietary failure. Believe me, increased energy expenditure by more frequent entrapment of intestinal peristalsis is not worth it.
Do you have a biorhythm problem? Are you falling asleep late? Do you wake up? This is an obstacle to the weight reduction that you have to deal with.
They do not sleep before bedtime, because at night, the feeling of hunger will help the well-being of leptin, which occurs mainly over the morning when we feel dreams. That's why, according to Burst, sleep in the reduction diet should not be shortened artificially. Since dinner takes place several hours before bedtime, it does not (and should not) be smaller than lunch. All three daily meals are about the same caloric value. It is breakfast soon after awakening because it is necessary to restart the metabolism after sleep rest. Upon awakening, body temperature, muscle tone, heart rate and oxygen content increase in blood, but 12 hours of hunger (from the previous dinner) mostly due to nighttime elevated leptin levels do not feel. According to Burstain, we should stop this hunger right after a proper wake-up (30 minutes) to avoid disturbing food welfare.Breakfast skipping is a strong risk factor for obesity and does not lead to an overall reduction in food intake. Skipping breakfast leads to a greater hunger for dinner and bedtime after a normal lunch (which is still losing weight). Evening food intake then leads to night fat storage and further suppression of hunger the next morning. This way of life is natural to animals and once it was natural for humans:Australopitecus africanus woke up, drank the food all day, and everything was eaten at the latest in the evening. In the morning, he was ready for the next day to digest without disturbing his early morning hunger. Stocks were fat. Creating food stocks was disadvantageous to the African climate and colleagues. The way of life "from hand to mouth" has come out of fashion, just as the opy has left his maternal habitat - that is, a long time ago. Today by skipping the breakfast hypothalamus we scare that when we are so paleo that in the morning we never have anything to eat, we have to be as thick as possible. Each of the three daily meals must lead to a feeling of saturation, which consists of the following factors:
- do not have an empty stomach
- Satisfy hunger for carbohydrates (taste for sweets, pastries, dumplings, potatoes ...)
- to eat hunger for fats (taste for fatty foods, often masked as a taste for meat)
- to satisfy the need for amino acids, vitamins and other ingredients of a varied diet
How do you know that these requirements are met? So that you stop hungry after a meal. The food must be large enough and colorful - it is to feed the hunger for all the ingredients of the food that the body demands. When a component is missing, the hypothalamus may experience this qualitative deficiency trying to catch up with the increased amount of food required. Sometimes, however, it is only an old animal's habit of eating as fast as possible, and eating, as far as possible, all the food that is available at daily meals. We can see this, for example, in cats, which are carefully scrutinized at the end of the meal and the smallest remains. Creating stock (burying the animal caught on the next day) is done only when the prey or their large cat's stomach does not fit in the best will. About the dogs and their eating habits not to mention.A healthy eating instinct occurs in humans, and it shows that hunger can not be consumed immediately after eating and satisfying. Sometimes it is necessary to wait up to 20 minutes before the digestive system summarizes the food and stops the hunger feeling.
Hormones of hunger and saturation: ghrelin, insulin, CCK, NPY
Ghrelin occurs directly in the stomach and its level reacts to mechanical stretching by the volume of ingested food . Ghrelin is the only hunger hormone that directly informs us about his elevated level - a familiar crust in his belly. It is really easy.The level of ghrelin is high = crusty. It fills up, the level of greengineum drops = does not curl. When we let it grow too long, the hypothalamus will begin to mix, which reduces the metabolism for punishment and makes a note in the pupil's book "Angry! More Feeding!"
In order to be unable to obey the stomach by mere mechanical stretching, we have here the second key hormone of hunger that we need to satisfy every meal: insulin . On an empty stomach, his level is low and indicates hunger. The insulin level rises only after the pancreas detects sugars from the ingested food in the blood. A sufficient dose of carbohydrates is therefore a necessary condition for saturation. Therefore, you have to wait for up to 20 minutes after the meal before the digestive enzymes split starch and the resulting sugar is absorbed into the blood. At least part of the food must first penetrate from the stomach into the small intestine because no nutrients are absorbed in the stomach itself. Therefore, we sometimes have to wait for the feeling of saturation after eating so long.
However, if the feeling of saturation, and then not and not come, can be a problem with the lack of fat and other essential nutrients. (Failure to produce or respond to insulin - diabetes !) Fats and overall quality of ingested meals measure a large number of other hormones and signal peptides related to saturation - cholecystokinin (CCK), neuropeptide Y (NPY), gastrin , met-enkephalin (MEK) ... The optimal feeling of saturation gives the body a combination of all necessary nutrients- carbohydrates, high-quality fats and proteins. The amino acid composition of the food is important. Amino acids are a total of 22 and 9 of them are essential - we can not make them and we have to eat them in the diet. Therefore, amino acids are important for feeling satiety. They are also a common theme of nutritional and culinary magic, but their detailed interpretation would be beyond the scope of this text. If you do not understand amino acids, do not worry about it. You do not have to be a graduate of biochemistry to adhere to the reduction diet. Just know that amino acids are in proteins and that the words protein, peptide, and protein mean the same thing. Generally, animal proteins are said to be superior, but good news for vegans is that soy, bacterial and algal proteins are just as good.
Non-calorie foods hypotalamus oblozete hard
So we won, she'd say naive. We will give small fries to sugars and fats, a small cheeseburger for sugars, fats and proteins, Cézar salad for proteins and vitamins, raw cucumber and chia seedsto the stomach volume, the hormones of hunger will calm down and I'll get a slim line again. And really, these and similar tricks take a while. But as we progressively meet dietary goals (as we see in daily weighing), the hypothalamus is becoming more and more suspicious. She is smart as a monkey and the basic hormones of hunger are used only for preliminary orientation. In fact, the creature remembers the tastes and calories of all the meals you've ever eaten, and uses your own cortex as a data repository. The interest of a healthy hypothalamus for the quality of the diet is enormous. After each meal, the small intestine and liver thoroughly asks what exactly was the digestion of the portion, whose composition was remembered when eating. What were the sugars? That they were not for nothing? Oh, for the second time, he'll know that the strangely tasting wheels are not calming. What were the fats? Are not they dull? (They were not,it's the liver, because the dandruff greens are in the taste buds!) The Hypotalamus does not hear, the liver is too important to be offended for every sober note. Does he ask what the fats with unsaturated fatty acids were like? Well, normal beef tallow, saturated, and common mayonnaise, the cheap rapeseed oil they make is a lot of omega-6 but otherwise quite healthy. However, goose fat filled with ω-3 unsaturated acids, arachidonate and phospholipids, which we enjoyed three years ago, can not be compared. Ah, do notes hypotalamus, and what amino acids? What lysine? What arginine? What Tryptophan? What phenylalanine? Now the hypothalamus answers itself, because the brain of the amino acids in question produces neurotransmitters and knows how best it is when the meal is blessed. So once again,what was that there? Franches, smallcheese , chicken breast, croutons and garden salad? Average Quality? These are the things I've already blamed on the database, but we have to be on the alert. For a few days my stomach does not fit here. Wait, I immediately calculate the average, the standard deviation and make a regression curve. Hypotalamus, after a meal, makes the conscience worse than the Catholic before the confession. And he has already come to you on that fig. Chia seeds , jitrocel bran, increased stomach content, dietary wheels. You feed little here, you have a negative energy balance, we would not agree, what if we lose weight and then the famine? Get up out of bed and march to fill the fridge!
Welfare hormone: leptin
Unfortunately, it is so. A typical healthy, uneducated hypothalamus knows that the non-caloric diet substitutes can be very well understood. When you cook from inulin and non-calorie fats, you risk that the martyr will understand it as a deterioration in living conditions and will make you hungry for hunger. Non-calorie foods help, but the basis is for the hypothalamus to accept the dietary target. And another hormone can help with it: leptin . Leptin was once called the saturation hormone because it suppresses hunger. The newspapers were full of speculation in the 1990s, as the newly discovered hormone now turns obesity. But it was a typical journalistic exaggeration. Leptin is actually a well-being hormone. And the prosperity for our archaic-minded body means mainly fattening in the style of Věstonické Venus. Every properly drained fat cell produces a small amount of leptin. This gives rise to the total level of leptin in the blood that informs the hypothalamus about how many months of famine we have fat supply. In practice, therefore, leptin is a hormone of excellence. But fortunately, its level can be influenced by some less important factors, especially the regular and sufficient sleep, which also testifies to your well-being. Leptin also arises in the brain, especially over the morning, when we seem to dream (the so-called REM phase of sleep). Therefore, Burstein's Rule No 4 is: Good night at night, until the natural awakening. When you attenuate mental stress, you have the chance to talk less pounds. That's why you have to go to bed early enough. If you do not, here's how to adjust your biorhythm .
Other wellbeing factors for a happy hypothalamus
If our vegetative system was not so pathetic, we could lose weight in swimsuit in 2 weeks full hunger (supplemented with minerals, vitamins and essential nutrients). But because he's a bastard, we have to pamper him. And this is done with snacks. He loves the scent of exotic fruits and especially herbs. He loves artichokes, angelica , avocado, chocolate, snake Mord, bitter herbs, asparagus, caviar, quail egg yolk, chicken soup with adaptogens , truffles, hazelnuts, mangosteen, mint, lemon balm, seafood, trout, fish soup, sesame, Schisandra , sushi, sage, ginsengalmost like a misty woman. Bad food has a bad experience, good quality again. When we use a lot of high quality fats (yolk, sesame, olive oil), we can eat smaller portions and our hypothalamus will be happy without candy. Snob foods to our vegetative system demonstrate a good life situation and reduce stress, which is undesirable for weight loss. We eat slow (ie we deny normal lightning), and if the food is not sated to us, we will wait until the nutrients flow into the blood. A particularly good snob meal in the diet is seaweed, which can increase portion size and reduce the ghrelin. In addition to alginate fiber, the algae contain lesser amounts of high-quality protein, some healthy fats, but also a large number of minerals and trace elements from the sea. And some lashes are even curative.
Beware of fructose
Fructose is evil. When a nanny finds fructose, nature urges him to survive until it breaks. And so unfortunately, the inner nursing home of many people still works today. Fructose is therefore a signal and a direct cause of today's epidemic fat. This phenomenon can again be explained by the hormones of hunger, namely insulin and its reaction to fructose.
We already know that the feeling of saturation occurs when eating when insulin rises due to rising blood sugar levels. Carbohydrate saturation hormone is therefore insulin. But the problem is that insulin responds mainly to glucose. Fructose has little effect on insulin and therefore it is almost unpleasant to us. How exactly is fructose, how did this situation arise and how to understand it?
Fructose war between plants and animals
The use of fructose in bulk originally began as a business trick. Among animals and plants, there is a time of commerce: Plants give sweet fruits, and the animals consume and extend their seeds. But sugar production by photosynthesis is energy-intensive, and fruit trees are looking to save. Already in the early days, the fruit trees have begun to reconcile fructose that has the same energy, but it is much sweeter. Few honest plants, such as grapevines, also give glucose to their fruits. Glucose is therefore called grape sugar and fructose fruit sugar. The animals, however, came up with a deliberate measure: When you sweeten, we will survive. And especially the great ability to eat fructose, we, the monkey. Everyone knows that the fruit is only available in autumn and then for half a year is starving. Our insulin leads us to overcome,that fructose reacts 6 times less than glucose. And it also works with waffles, sweets and sweets. From the plants, the frustration of the plants was taught by the capitalists who began to use their fructose syrup in the 19th century. It is no coincidence that the first explosion of obesity at the end of the 19th century coincided with the introduction of mass production of sweets. The capitalists took over the production of sweets of the socialist chocolate factory and the unnamed food corporation that had improved their taste. That's why the chocolate, hazelnuts, coconut and caramel sticks from the unnamed food corporation are so wonderful. That's why people who follow Burstain's diet must avoid it with some regret.century fructose syrup have been widely used. It is no coincidence that the first explosion of obesity at the end of the 19th century coincided with the introduction of mass production of sweets. The capitalists took over the production of sweets of the socialist chocolate factory and the unnamed food corporation that had improved their taste. That's why the chocolate, hazelnuts, coconut and caramel sticks from the unnamed food corporation are so wonderful. That's why people who follow Burstain's diet must avoid it with some regret.century fructose syrup have been widely used. It is no coincidence that the first explosion of obesity at the end of the 19th century coincided with the introduction of mass production of sweets. The capitalists took over the production of sweets of the socialist chocolate factory and the unnamed food corporation that had improved their taste. That's why the chocolate, hazelnuts, coconut and caramel sticks from the unnamed food corporation are so wonderful. That's why people who follow Burstain's diet must avoid it with some regret.coconut and caramel sticks from the unnamed food corporation so wonderfully. That's why people who follow Burstain's diet must avoid it with some regret.coconut and caramel sticks from the unnamed food corporation so wonderfully. That's why people who follow Burstain's diet must avoid it with some regret.
How to survive in a world of permanently readily available fructose
There are situations where fructose consumption can not be avoided. This is because fructose is contained in the fruit we want and need to eat. Not because of fructose, but because of specific medicinal substances and vitamins from fruits that can not be completely replaced by vegetables. This gives us the opportunity to have some fructose even when we eat the diet. We mainly consume fruit in the morning when the elevated leptin level, after good sleep, facilitates saturation, to which fructose does not contribute much. Morning fruits also make it easy for them to fully awaken and add energy to the next day. Otherwise, fructose in the diet is avoided. (Note: The exception to this rule is avocados that do not contain fructose and are suitable at any time of day.)
Repeat: Fructose 6 times less saturates than glucose . And it is difficult to avoid because it is contained not only in fruit and juices (which are even worse), but also in honey, sweets, chocolate, desserts, waffles and, exceptionally, in everything that is sweet. Including beet sugar - sucrose. Sucrose is 50% fructose , so sucrose must be completely omitted from the diet . Therefore, those who adhere to Burstain's diet virtually completely avoids sweet tastes. Dairy products, on the other hand, are completely trouble-free because lactose, lactose, is a glucose and galactose dimer that quickly changes into glucose in the body and works the same way. With the above exceptions, fructose and sucrose are therefore completely prohibited .
| fructose syrup: | 100% |
| fruit: | up to 90% |
| grapes (vine): | 60% |
| sucrose: | 50% |
| glucose, glucose syrup: | 0% |
| maltose: | 0% |
| lactose: | 0% |
| starch: | 0% |
| maltodextrin: | 0% |
Which carbohydrates are allowed?
Percentage of fructose in saccharides can be found in the table. Note that although glucose is called "grape sugar," the sweet taste of grapes is for the most part fructose, so the grapes are even worse than sucrose and there is no exception to fruit. But you can see from the table that you can still enjoy a sweet taste if you limit yourself exclusively to glucose and maltose. But make sure that these sugars (especially maltose) are definitely not as sweet as it would fit their energy content, and if you limit them, you will inevitably have the impression that you are consuming a lot of candy. Then say that little is better than nothing and thank nature that these kosher sugars have ever created. Desserts or sweet drinks prepared with glucose (also known as dextrose) I recommend eating at the meal according to the wisdom of the Garfielda cat as soon as possible - not just because they do not disappear from the saucer, but mainly to ensure their absorption as soon as possible and thus the rise in insulin delivery system. Maltose, which is less sweet than glucose, has other good properties for which it is suitable for confectionery. These candies are not sold in acceptable quality anymore, and to ensure that there is no fructose or sucrose, you unfortunately have to produce them yourself. Maltose and glucose (so-called dextrose) can not be bought easily, but they are still available . Another permitted sugar, which would be trehalose (consisting of two molecules of glucose), is practically not.
Let's repeat the dietary rule for fructose once again: Fructose is avoided. Fructose and sucrose fruit may only be in the morning, candy with fructose and sucrose should not be at all. In addition, each fructose molecule tends to be stored in the form of fat. (This also partly applies to alcohol.) We can only make a sweet taste of the food with a small amount of maltose and glucose. Fruit juices, which are mistakenly referred to as "healthy," are not allowed at all. We choose unsweetened juices from vegetables and sprouts, which can be attributed to a little glucose. Most carbohydrate intake should be in the form of starch. Only you insulin correctly charges. (Agar, cellulose and indigestible polysaccharides, of course, do not count.) But I can pretend here,that some of us will help us to lift insulin and get a sense of savorantidiabetic herbs that can slightly shift your hormonal balance towards dietary success.
Other Questions Concerning Reducing Diet: At this point, this article could be terminated because I said the most important thing: (1) to adhere to the Burstain rules, (2) to spoil the hypothalamus by snack foods, and (3) to severely restrict fructose and sucrose. But there are other questions that people who follow the diet will necessarily ask. These are the usual questions about diet, fat intake, other nutrients, alcohol, and some often promoted supplements, especially so-called "fat burners". And it's also the use of herbs to reduce appetite. However, I do not want to emphasize plant anorectic, because miraculous herbs will not hold you for the diet. You will find information about them at the end of the text.
How fast can we lose weight?
The body fat we want to get rid of contains about 40MJ of energy per kilogram. When daily dietary consumption is 10MJ, then 1kg of overweight will suffice for a full 4-day hunger strike. The energy present in obese fat is therefore enormous. And to lose weight, you can not make a complete hunger strike. At that time, we would first burn the carbohydrates (liver and muscle glycogen) and then lose muscle. Muscle loss can be avoided by intake of proteins (eg lean meats) and a small amount of carbohydrates, but this is by no means complete hunger. The fastest possible weight loss is about 1kg of fat per week. However, this speed can not be achieved in practice - obesity would not be a global problem. Weight loss actually takes place much more slowly. For weight loss, we only want to get rid of depot fat, not muscle and other tissues.Even in the diet, it is necessary to maintain a sense of food welfare and depot fat to mobilize through a combination of energy deficit and movement. Experience shows that we will not make a stable, sustainable drop of one kilogram of overweight faster than in 14 days.
So if you need to lose weight, for example, about 12kg, you can do it for at least 24 weeks, which is almost half a year. And that will only happen with a bit of luck in full, 100% focus on the diet. If you also need 40kg, as is the case with more obese, the average weight loss rate will be even slower. You will not get rid of such piles of depot fat at once. The weight loss of the more obese often does not take place linearly and is almost superhuman. For a while, you may seem to lose weight fast - when you actually get rid of concealed swelling because of the more modest diet and sport you suddenly started to run. It is easy for you to have weight after two weeks of concentrated dieting to show 4kg less than before. Do not worry. This initial loss is only apparent. "Shocked" pounds can easily come back,only if you drink or eat more food that holds water in your body. It does not make sense to worry about thirst in obesity-fighting obesity, just to make the weight a little less. Drinking is a lot, because the lack of water hypothalamus is rated as stress. And the stress, as we know, encourages a greater sense of hunger. When you do not drink enough (non-calories!) Fluids and ions, your overall diet progress will slow down. Yes, you need accurate weight and daily weighing. But you should not look at daily weight fluctuations that are just a kilo up or down. You can not enjoy the "miraculous" decline or panic when the kilogram after a week suddenly comes back from nothing. What you need to count on is the energy intake in the daily meals. Energy is the only indicator that does not bother you - unless you deliberately deceive yourself at mealtime.The diet is like a passage of a haunted house. You do not have to look at the horrors in front of you and around you, but just follow the marked path to whatever happens. You will see that weight reduction will eventually stabilize on a slow descending curve. Also, remember that by achieving a weight reduction, dietary effort does not end. Even maintaining an acceptable character is a lifelong task for those who have a tendency to obesity. I do not want to talk about the discipline, because the whole article is about losing too much mistreatment in our diet. But keeping the weight attained is a matter of knowledge, the foundations of which I offer here, and the vigilance given by daily weighing and control, if they do not go up again.that the weight reduction eventually stabilizes on a slow downward curve. Also, remember that by achieving a weight reduction, dietary effort does not end. Even maintaining an acceptable character is a lifelong task for those who have a tendency to obesity. I do not want to talk about the discipline, because the whole article is about losing too much mistreatment in our diet. But keeping the weight attained is a matter of knowledge, the foundations of which I offer here, and the vigilance given by daily weighing and control, if they do not go up again.that the weight reduction eventually stabilizes on a slow downward curve. Also, remember that by achieving a weight reduction, dietary effort does not end. Even maintaining an acceptable character is a lifelong task for those who have a tendency to obesity. I do not want to talk about the discipline, because the whole article is about losing too much mistreatment in our diet. But keeping the weight attained is a matter of knowledge, the foundations of which I offer here, and the vigilance given by daily weighing and control, if they do not go up again.that by too much abuse of ourselves in the diet of nothing we can reach. But keeping the weight attained is a matter of knowledge, the foundations of which I offer here, and the vigilance given by daily weighing and control, if they do not go up again.that by too much abuse of ourselves in the diet of nothing we can reach. But keeping the weight attained is a matter of knowledge, the foundations of which I offer here, and the vigilance given by daily weighing and control, if they do not go up again.
How much can we lose weight?
So we explained that sustained weight loss can not be done too quickly. However, we must not overdo the overall weight loss we allow during a certain phase of our life. Because if you overdo it, the hypothalamus of the missing fat stores will surely notice and declare a war you can not win. Experience has shown that over a period of 1-2 years, obese patients have been able to achieve a reduction of body weight by as much as 6-8%. When you are happy with this loss, you have to take a break and, for months, concentrate on simply maintaining this reduced weight. People who do not experience weight problems do not believe how difficult people with a differently adjusted hypnotherapy have.
Example: When someone weighs 120kg and likes to weigh 90kg, they need to understand that they will most likely not reach their goal at one time. Over a period of 1-2 years, it can afford to lose up to a maximum of 9kg. After successfully achieving weight reduction to 111kg, it must stop the reduction and take a few months to simply maintain this weight level. Everyday weighing is an absolute necessity, because people with a tendency to obesity have the enormous ability to lure themselves that they do not become fat when they actually get fat. It sounds sad, but the reality of the obese is often sad and the other way than through successful weight reduction does not lead to it. In this way, when the person is lucky, the person gets in three steps at first to about 102kg and then to about 94kg. This process will last for at least 4 years and will be a major therapeutic success.Of course, he will have to defend himself with a constant effort with daily weighing. On the other hand, a 65kg girl who likes to lose weight in 61kg swimsuits can easily manage this performance in only 8-10 spring weeks and with weight she will keep her figure throughout the summer. And even then, the admirers will accuse her of losing too much and of being fatter. That is the injustice that this world is full of.
Psychotropic substances and alcohol
Overweight people sometimes turn to drugs in despair. It is not just a poisonous thermogenic nootropic nicotine (which can be used other than smoking), but in worse cases also phenmetrazine , pervitin and cocaine , which strongly suppress appetite, but their enjoyment is basically self-harm. At this point, it is also appropriate to relieve medications with antidepressant effects. My personal relationship to modifying mood with medication is negative, but I have to admit that depression increases the appetite and when it is necessary to resist the diet. And I'm not just talking about antidepressants in the form of drugs (eg SSRI antidepressants), but also about alcohol. Alcohol in the dietcan be seen as a source of fatty calories (so-called empty calories), which can also increase the appetite (therefore beer and aromatic liqueurs are served as an aperitif before meals). But alcohol is not just bad - it has antidepressant effects, and doctors already know it is not harmful in small doses. Dry red wine is suitable with its antioxidant content. Beer (light lager) is again an ionic beverage that is substantially free of fructose. Hopin beer has calming effects and highlights the antidepressant properties of alcohol. However, alcohol should not be drunk in large quantities because it is highly energetic - 1 gram of pure alcohol carries 29kJ, so 100ml of 40% distillate means an extra 1MJ of energy (10% of daily consumption), completely without vitamins, minerals, amino acids and all other nutrients . Drinking a 3dcl of beer at dinner can (as individual disposition) reduce the diet and accelerate, drinking more ethanol by slowing weight progress.
Fats in the diet
Fats are the most energy part of the diet. Their energy content (40MJ / kg) is more than twice as high as the energy content of carbohydrates and proteins (both of which are about 18MJ / kg). In addition, body fat is what we get rid of during the diet. This leads to naive dietary guidelines that simply minimize fats - for example, some diets for bodybuilders before the competition. However, I personally tend to think that Burstan and Atkins are of the opinion that a sufficient amount of high quality fat is a must in the diet. A simple equation that if we do not eat fats, the body takes them out of fat stores, only partially. Fats have two functions in the body: storage and structural. The fats, those we want to get rid of, are naturally ready to burn the body. But structural fats that form cell membranes, glands, and mainly the brain and nervous system,are absolutely vital for us to survive. If there is a risk of structural fat loss, our hypothalamus will be perceived as a great danger and will hurt us with hunger hunger with strange tastes. Therefore, we need to supply regular body fat.
One is initially accustomed to getting energy in the form of sugar from plants, and transforming it individually into fat stores for lack of food. The opposite performance, which is to produce sugars from fats, does not allow animals. All sugars in nature originally originate from plants and their photosynthesis. Therefore, our metabolism treats sugars as a higher, more original form of energy, and fats in the form of an inferior form, which is advantageous only by the fact that fats are light - they contain much more energy per unit of weight than sugars. And that's why we have a sweet sweet taste and so the increase in glucose levels after a meal for humans is a sign of saturation. Only relatively recently did the ancestor pass into a mixed diet containing animal proteins and fats. In the Nordic regions, people even began to eat mostly predatory,but from the evolutionary point of view, man is not a carnivore. Indeed, real carnivorous animals that do not get plant sugars (dogs, cats) do not perceive the sweet taste at all.
Another reason why the fats for the human body are inferior is that the energy from them is obtained worse than from sugars. That's why the human body (except for the brain) at rest is preferring to burn fat. If, however, we did not eat carbohydrates before, and we do not put the metabolism on the way to create fats. This is what we have to do to burn fat: Do not eat sugars and indulge your body between meals in a calm, aerobic effort. Aerobic exercise is a quiet exercise, with a seamless supply of oxygen. Strenuous effort, coupled with high heartbeat and breathing rate, signals a low oxygen level and exercise becomes anaerobic. Intense exercise, once called "aerobic," is actually actually anaerobic and today it is called "cardio", as it causes blood circulation and lungs. For nutritional coaches,bodybuilders and other athletes, this information may be a matter of course. But please keep in mind that many people do not know these things. Just in the "cardio" exercise, the muscles start burning sugars that do not require so much oxygen instead of fat. Intensive effort is therefore undesirable in terms of fat burning. In the diet, however, we use occasional cardio exercise. Not for direct fat burning, but as punishment and bargaining tool to make our hypothalamus understand that we are too heavy for our tires to overload our waist. However, this information is already in the themes of bodybuilding and the shaping of characters not covered by this article. However, it is worthwhile to know that although the reduction diet is not the same as bodybuilding, fat loss at certain points (waist,hips) can be accelerated in most people by practicing the muscles lying directly beneath the fat cushions to reduce. The signal for reducing intrauterine fat is mainly cardio exercise, which should not take more than 30 minutes a day.
Higher intake of fat in the diet is not a person, as a creature that originally fed mainly carbohydrates, completely adapted. Fat digestion lasts longer than eating other meals. Therefore, oily meals are heavy, which can be used to stimulate the feeling of saturation. On the other hand, however, fats are highly energetic (250 ml of oil or butter will give us energy for 24 hours) and only a few greasy fat fluids can completely spoil our diet. We only eat fats in so much quantity as to satisfy our hypothalamus - not even a spoon.
Key fatty acids and fatty nutrients
When we lose weight, we mobilize the fat stores in our body and therefore we need to understand the fats. In particular, we must understand the difference between structural fats and those whose role is merely stockpiling. The basic division of fats is unsaturated and saturated. The difference is chemical: Saturated fats have only simple bonds in the molecule. Unsaturated fats can also have one or more double bonds.
What is fat? Fat is essentially a hydrocarbon. Fuel. Like gasoline, propane butane, kerosene and naphtha. The chain length (typically 14-22 carbons) is most similar to diesel (therefore biodiesel). When you ask how many kilos of weight you have, you actually ask how many liters of oil you have in the tank. But there is one significant difference here. While diesel is made up of carbon and hydrogen only, the hydrocarbons of the fats are at one end expansive - oxidized by two oxygen. These oxygen are acidic, so the fatty acids are called the hydrocarbons of living organisms. Such hydrocarbons are much more easily consumed by living organisms - cell metabolism is three times more efficient than an internal combustion engine. While the diesel engine only gets 33% of the diesel fuel and the rest turns to heat, living cells can theoretically get up to 100% of energy. That's why fatty acids in our fat cushions mean three times as much fuel as diesel in the car tank. In addition, the human body is a very gentle machine, one kilogram of which is overweight for 4 days without food.
But let's look at the differences between saturated and unsaturated fatty acids. While saturated fatty acids (mainly palmitic acid and stearic acid ) are just a supply of fat for us, among unsaturated acids we find the structural fats that our body necessarily needs. Why?Because the energy content of fats can mainly be hydrogen. For saturated fatty acids, each carbon atom carries two hydrogens. Hydrogen is burned with oxygen for water, carbon to carbon dioxide. But the energy content of hydrogen per kilogram is so much higher than the energy content of carbon, that the carbon almost does not count - as if it was not there. If the fatty acids are unsaturated bonds, each carbon atom with this bond can carry only one hydrogen - twice as much energy. Therefore, these bonds are called unsaturated - they are unsaturated with hydrogenand hence energetically inferior. But the worse they are in terms of energy, the better they are as building material. Double bonds are rigid - unlike simple bindings they do not crawl, and they can easily build a molecular lego. That is why we prefer a bit of unsaturated fats in nutrition. And why do we not favor them completely? Because the situation is not that easy. Saturated fatty acids (especially those with short chain) are of importance. Conversely, even the unsaturated acids of vegetable oils actually represent, for the most part, only extra kilojoules. This is particularly true of omega-9 monounsaturated fatty acids ( MUFAs ) that are structurally useless. More useful are polyunsaturated fatty acids, PUFA). It is in this category that the essential fatty acids are to be taken in the diet. The essential fatty acids are two: ω-3 unsaturated α-linolenic acid (ALA) and ω-6 unsaturated linoleic acid (LA).
We also have fashion waves in the fat theme. Once, animal fats (including butter and eggs) were banned, and they recommended vegetable oils because they did not contain cholesterol . It was based on the fact that cholesterol clogs the arteries during atherosclerosis . But it turned out not to be cholesterol, but the inflammation process in the blood vessels. It has been shown that we will not reduce cholesterol levels by avoiding it too anxiously, but by weighing less - every 10kg of abdominal fat produces as much cholesterol as if one day we eat one extra yolk.
At the center of attention, therefore, inflammation has been attributed to atherosclerosis and the ω-3 / ω-6 fatty acid ratio .
At this point it is advisable to obtain omega-3 (ω-3) and omega-6(ω-6) unsaturated fatty acids the right attitude. Who would not hear of them. But what does the word omega actually mean? Almost nothing. So nothing you should be interested in. The omega slice and the digits behind it specify where exactly the first double bond is in the hydrocarbon chain of fat. That's the technical detail that your liver understands and which you do not need to understand. You only have to know that you need both: ω-3 and ω-6. Try to eat them in roughly the same amount. But if you do not, nothing happens. A healthy person will survive both the excess ω-3 and the excess omega-6 acids, which is more common in today's era of cheap vegetable fats. Since the human body produces signaling molecules of inflammation (prostaglandins and leukotrienes) from omega-6 and omega-3 acids in the body, which inhibit inflammation,that the predominance of ω-6 fats (vegetable oils) records the inflammatory processes. It is only because of this speculation that omega-3 foods (fish, goose lard, seafood, algae, lentils,chia oil , saccharides), you may find that it suppresses inflammation , improves the appearance of the skin, increases fertility, and brings about lost love, while conventional vegetable omega-6 oils cause allergies , atherosclerosis , autoimmunity , diabetes , cancer and black death. But physiologists already know that body chemistry is not that stupid. With omega-6 oil, it is equally balanced if it does not have a severe lack of omega-3 essential fatty acids - alpha-linolenic acid and its derivatives. Omega-3 fats are needed in the diet, but their excess will not save you by itself. An important derivative of α-linolenic acid is docosahexaenoic acid(DHA), the highly unsaturated component of ω-3 fats. Our body can make DHA from alpha-linolenic acid, but it is happy to feed it, so this difficult molecular production line does not have to be switched on. In addition, DHA is the direct precursor of so-called docosanoids, inflammatory-signaling molecules. Manufacturers are therefore proud of DHA in their food.
The truth, however, is that omega-6 unsaturated linoleic acid and its derivatives are equally indispensable in the diet. The linolenic derivatives include y-linolenic acid (GLA), arachidonic acid (ARA) and eicosapentaenoic acid (EPA). They are all highly unsaturated omega-6 fatty acids, which once again is true that the body can make it from the linoleum itself, but it is a pleasure to add it to your diet. I mention them because in the nutritional descriptions of fats, it abrases GLA, ARA and EPA.
Another essential (essential) food ingredient is fat soluble vitamins (A, D, E and carotenoids). Fat vitamins and a variety of useful molecules ( lecithin , inositol, phospholipids, sphingolipids, etc.) that are desirable, even though the body can produce in an emergency, is another reason why we so fat taste. The amount of fat often decides how tasty the food will be. They abuse the bad restaurants, which replenish the greasy food with the amount of grease. Our diet regimen must be exactly the opposite: reducing the amount of fat in the diet by increasing its quality to achieve the same feeling of food welfare.
In connection with reduction diet is necessary to mention a fatty acid with a short chain (short-chain fatty acids, SCFA), which are weight loss apparently beneficial (see Canfora2015sfa ), and conversely, fatty acids with a long chain (very long chain fatty acids, VLCFA) whose dietary efficiency is doubtful ( Munro2013dsw ).
What fats are wrong?
At present, natural fats and oils are mostly praised. Tytam is a time when animal fats were automatically considered a dietary sin. Lard and butter are already acceptable in the diet. Saturated fats generally are less healthy than unsaturated, but there are significant exceptions. For example, coconut oil is almost completely saturated, yet it is excellent. So you can not go flat and say that every saturated fat is automatically wrong. There are only two types of fats that are pretty bad: oxidized fats and trans fats.
Oxidized fats are so bad that they can be considered poisonous. They trigger a chain oxidation reaction - from a small drop of yellowish fat quickly oxidizes a large amount of undamaged fat molecules. This process also takes place inside our body - so the reddish butter and the hazelnuts taste so disgustingly. Oxidation is particularly easy to treat unsaturated and emulsified (butter) fats. Buttered butter (ghi) lasts much longer.
Trans fats are bad because their chemical bond is configured opposite to normal in the wild. They pose a problem for our fat metabolism and contribute to the development of atherosclerosis . Trans fats were once produced in the chemical process of ripening vegetable oils to margarine. Today's modified margarine production process does not produce trans fats, but in small quantities it can still be tasted today in a variety of potatoes, fries and chips prepared using cheap fats. Trans fats can not be distinguished.
So what particular fats do you consume?
There is no unambiguous answer to this question. Great oils and fats are thousands. The only thing I can do - if I have any idea to provide - is to manage my taste and gourmet rather than the long-term researches that I have also done quite a bit. It is always true that fats are fresh to eat with an emphasis on quality, not quantity. Fresh and high-quality fat-based diets serve just to allow us to eat less kilojoules overall.
It is not clear from the literature whether there are fats that make weight loss unusually easy. It deals with Indian sesame ( Stohs2016rns ) and peanuts ( Gamboagomez2015pwp ), or peanuts, as well as avocados, but such a claim would necessarily have to pay for many other oils. In addition, peanut oil is subject to accusations of allegedly causing atherosclerosis ( Kritchevsky1998lmc ), but other, pro-rasidian studies are reversed as a slander ( Alderson1986por). The only problem is that peanuts are not moldy and thus full of mycotoxins. The problem of mycotoxins also affects other foods, but it is particularly unpleasant for underground peanuts. But the cough for mycotoxins when my roasted peanuts and peanut spreads (without adding sugar, you sykes the godless, and I'm going to close you!) Taste so I'm going to kill them ... Cooked peanuts contain genistein and other polyphenols ( Chukwumah2007cpc ) and are a suitable addition to soups. I still enjoy the roasted sesame seed and sesame oil, although according to desolate nutrition tables it is not exceptional. Highly unsaturated sesame oil is the only source of omega-6 unsaturated fatty acids (linoleic acid), but its secondary metabolites are absolutely amazing. So sesame, roasted and dressed as a sesame sprout ( tahini ), I solemnly declare myself the king of oilseeds. Tahini is the essence of Mediterranean cuisine, which you will surely need to use for a diet. And that it's made of a divine chalva (with pistachio!), I do not want to lose weight about it or remind it. Stohs2016rns recommended as a useful supplement for weight loss also oil moringa oleifera . Moring oil , however, is characterized by a high price.
My favorite fat diet is pear-juice, or avocado . It is practically the only unsweetened, oily fruit (up to 14% of fat!) Whose divine taste does not make any nutritional tables. There is virgin avocado oil , but I avocados prefer fresh, ripe and soft ... Like peanuts, sesame and olives, avocados also score with their polyphenols, antioxidants and other medicinal substances. And the schnitzel inchi (sacha inchi), the "nut of the inks", is a fruit of South American climbing crop called supu rotating , which ripens in star-shaped capsules and is an excellent alternative to peanuts. Although belonging to the rustic family, it is neither susceptible nor a bit poisonous and also as a vegetable.Saccharin inch is highly unsaturated and boasts a perfectly balanced ratio of ω-3 / ω-6 unsaturated fatty acids as if it had been developed by a gene engineer. In addition, there is a healing plant in which, unlike peanuts, there is no threat of atherosclerosis or mycotoxins.
It is said that slimming is also facilitated by short chain fatty acids, such as pine nuts . Pine nuts can be replaced by the fat component of salads just because they are less eaten. Much more short fatty acids, however, contain milk fat ( butter ), mainly goat milk and goat cheeses . Goat milk fat contains up to 15% of short fatty acids. It is mainly carbonic acid ( capric acid), capric acid (octanoic acid) and 10-carbonic acid (decanoic acid). All of these dietary fatty acids are named after the Latin name of Goat - Capra. (Capric acid is sometimes also called kaprinic acid.) The fourth and shortest, 4-carbon butanoic acid is then called trivially as non- butyric acid . In the textbooks of chemistry, it is mistakenly stated that this stinking acid is only present in the butter of yolk. In fact, this beneficial (anti-cancer, anti-inflammatory) substance is still present in large quantities (up to 4%) in fresh butter, where it is bound as a triglyceride. Butzic acid is also an important part of the aroma of ripening cheeses. The smell of some of the longer caproic acid, which gives the typical goat's smell of goat's milk and cheese. Fresh cow butterit does not have the smell because the short fatty acids are bound in the triglyceride form. Plus, butter from the supermarkets is squeezed and dulled, making most of the natural buttery flavor removed. I therefore recommend cream and butter directly from small breeders, not only goat or cow, but also sheep , horse and buffalo(you will not run with us). Especially advantageous is buying in Russia and the countries of Eastern Europe. Commercial butter may be French origin butter (Beurre d'Isigny, Beurre Charentes-Poitou, Beurre de Bresse). In the worst case, a gourmet holding a reduction diet can be satisfied with the commercial French butter of Président. Because of the short fatty acids and low-molecular substances, we forgive the relatively high ratio of saturated fats to cholesterol.
Low-molecular fat substances are produced during fermentation and are one of the reasons why mature cheeses are so fragrant and healthy. During cheese fermentation, both proteins and lipids are transformed into the synthesis of vitamins and specific microbial metabolites. These include blue cheese , both white mold (Camembert) and green mold (Roquefort, Gorgonzola). Ripening cheeses will have the more low molecular weight lipid products, the more fat in the dry matter has the starting cheese. However, fatty nutrients are surprisingly present in fermented products whose fat source does not contain - for example, fermented tofu and fermented soy beans ( natto). This is because lipids produce de novo microorganisms that correspond to the type of fermentation. Therefore, the source of lipid nutrients is also yeast , although it is better known for its water-soluble vitamin B content.
The high saturated fat side allows me to praise known and promoted coconut oil - again because my coconut smell and taste are very pleasant. And also because the Polynesians make the fully saturated coconut oil apparently healthy. But even a tastier saturated vegetable fat is the divine cupuaçu butter of the fruit of the cocoa tree of the large - flowered - a relative of the right cocoa who makes chocolate . Chocolate is also very saturated from the fat point, it scores with its content substances and antioxidants. But I will not approve another highly saturated oil - unhealthy palm oil. At least if not protected, because this heavenly hectare crop is a thorn in the Orangutans pack. My relationship to rapeseed oil is more positive and I prefer virgin olive oil , although its major fatty acid - oleic acid - is just dusty omega-9 MUFA. Olive oil tastes with taste, healing and polyphenols. The olive tree is a miraculous know the ancient Greeks, especially if they are pickled olives stuffed ančovičkama to improve the ratio of ω-3 / ω-6 acids in the diet. Almonds and almond oil whispering also recommends weight loss. And interestingly, I do not know why, although the divine taste of roasted, softly salty almonds hardly has to be promoted to someone. Almonds are suited to virtually all meals and make excellent almond milk, which tastes better than the nutritionally popular soy milk. The culinary phenomenon of almonds trumps on their own playground perhaps only pistachios that can be used equally and are even tastier. Like tonsils, pistachios make pistachio oil and pistachio milk (not to mention the divine pistachio ice cream). Pistachios, pine nuts and roasted sacha inchi are the best of what a slimming gourmet can give to a salad. Another peanut is Pekea - Peque Walnut Peach (do not mess with pecan ). For related pekey buttercupsis oily not only the core, but even the olives like the olives. I did not get the oil, but the taste is said to be more than the almond. Similarly unknown is the composition of the umbilicus oil of Gabon irvingia , one of many other plants recommended for weight loss.
But away from exoticism. Hazelnuts (and hazelnut oil ) are another culinary irreplaceable oil, especially in a slightly friable state. Sweet meals and chocolate with hazelnuts are so suited that I recommend adding them to maltose and cocoa beverages, which you will certainly prepare for themselves, because you can not eat the commonly purchased table chocolate with fructose and sucrose. When making your own glucose and maltose chocolate, you will find cocoa butter that tastes delicious and can now be bought quite easily. (I keep the recipe for you - a challenge for all nutritionists!) If I did not spend the lifetime of walnuts (and blueberries!), I would probably smell even walnut oil, which contains 13% ω-3 fatty acids, although in this amazing crop, omega-6 unsaturated linoleic acid (58%) prevails. Almost as good are the pecans - fruit pecan pecan . However, if we pass a oil that has more ω-3 than ω-6 acids, we have to reach the oil of chia seeds (hispanic sage seeds ). Chia not only beautifully swells and fills up the stomach volume in the diet, but the oil has - surprisingly surprising - three times as much ω-3 as omega-6 acids! An even higher ω-3 / ω-6 ratio has (but do not call it) linseed oil . Seeds of sour flax must be ground into the pastries or pastries as poppies, or beaten to crack their skin. An alternative to chia are basil seeds, which also swell and also contain a healthy oil. Somewhat better than walnuts is also the cannabis oil (which is completely intolerant) in terms of the ω-3 / ω-6 ratio . Roasted hemp seed is excellent, I recommend grinding, cannabis can also be made. Macro oil is an unsaturated oil which, unlike the previous ones, does not contain ω-3 acids but vitamins and low molecular alcohols (pentanol, hexanol, hexanal ...) I know ground poppy is one of the healthiest oilseeds but I forgot - is again mainly tastes. In the case of omega-3 acids, it is not possible to mention the scar of cabbage which already contains fresh (0.4%) omega-3 fatty acids ( Uddin2014pwp). There is no need to press it at all - it's enough to make a salad. It's incredible, but it is. And the scar on the plate scores with the content of vitamins (E, C), slime substances and is also a record holder in sodium, magnesium and calcium ( Uddin2014pwp ) - so it has a slightly salty taste. And when I talked about in flax nakličování, so I would like to mention sprouts alfalfa (ie. Alfalfa ), soya bean and lentil - have excellent flavor and helps prevent atherosclerosis ( Malinow1978eam ).
Our most important drinking oil is sunflower. Sunflower oil is highly praiseworthy: 90% unsaturated, 60% linoleic acid (ω-6), 30% oleic acid (ω-9). Roasted sunflower seeds are an excellent substitute for pine nuts, and for divine reasons I prefer to divine my divine sunflower. Sunflower is similar in character and safflower oil (from seeds of safflower ), here too unused. Attention, however, deserves luxury oil of oil , which is not even expensive. Ostropestřec is heavily healing, its oil I recommend to "cut" virgin olive oil, or other oil you use in the kitchen. Pumpkin seedlingsgive a highly unsaturated (80%) pumpkin oil , in which (as in the sunflower) predominates linoleic acid. They are tastefully delicious, not a substitute for them. Tasty nuts are countless - I have not even gotten to the famous macadamia , cashew (fruit of the western kidney ) and Brazil nuts (fruit juvenile ). These nuts are tasty and acceptable in a small amount, although they do not reach the quality of the sacha inchi nuts. Edible oil can actually be pressed from anything - beech, acorns, apricot apricots, plums, cherries, or bitter citrus seeds ... For us, the oils of medicinal plants are more interesting. I mentioned the already amazing oil of sage (from chia seeds ). The high content of γ-linolenic acid is again proudprimrose , borage and currant oil , of which the primrose can be highly recommended. Another interesting oil of blackcurrant curative oil is black oil . However, the seed oil of medicinal plants suffers from high prices. Cheaper oils - common oils (olive, soybean, argan ...) with added herbs (such as rosemary) are cheaper . Chilli Pepper Oils contain carotenoids and thermogenic capsaicin, which is certainly not forbidden in the diet.
The most important consumer oil of much of the world - soybean oil - is obtained from soy extraction by solvent extraction and thus lacks a strong taste. My dining experience with this ω-6 unsaturated oil is good. Solvent extraction also gives key oil (from corn and wheat germ). I did not taste the germ and corn oil but it is known that the cereal germs are very healthy. Argan oil of fetal argania is considered to be of high quality . It is predominantly unsaturated and nutritionally comparable to olive. These oils are similar to other predominantly unsaturated (70%) oil- cottonseed oil . Even more unsaturated (70% omega-6 linoleic acid, 15% ω-9 oleic acid) is a grain oil, or grape. The reference sunflower oil slightly exceeds the table. Often I have tasted excellent tea, more precisely tea tea oil from Chinese tea seeds . We do not mess with tea tree oil (tea tree oil, more precisely tee tree oil). Disinfecting cayat oil (more precisely kayapa oil) is inedible and has nothing in common with the teaspoon. "Tee tree" is said to be just because its crown is like a T-shape. Interesting fat containing fruit (like avocado) could be Chinese mastnoplod forest , but its fat composition is unknown.
Other animal sources of fatty nutrients
Enumeration of dietary fat can not ignore animal fats. And it's not just fish and marine oils, or the already mentioned milk fat, but also traditional lard and tallow. Pork lard is no longer a dietary killer, and in a small amount you can indulge it even when you lose weight. (What is a "small amount" you find by counting kilojoules.) It has a relatively high content of unsaturated fatty acids, which gives it a soft, grainy consistency. It is best to consume it in the form of meat that is always very fat in this type of animal. An even higher content of short and unsaturated fatty acids (up to 70%) has goose and duck lard , which is therefore even softer and one of the healthiest animal fats. Greater consistency is, on the contrary, beef and mutton tallow, which is largely saturated and hence inferior. But explain to the Englishmen their suet and mock turtle fetish ... Not to mention English bacon. Explain to the lovers of the bred breeds of beef breeds Kobe and Angus ... Explain to the Mongols and North Chinese with their love for the fat mutton and horse ... These people would rather sacrifice all their blood vessels than give up their favorite dishes. Which may not be so bad at last when we consider that even the Polynesians do not kill their saturated coconut oil ...
A particularly rich source of fat nutrients is the gut. That goose liver ( foie gras ) are a treat is an understatement. They are probably the best source of lipid nutrients and methods are developed to get them in an ethical way. Are excellent and duck liver , while liver, chicken and pork to better use in liver pate, which is also a good source of fat nutrients. Up to 29% of the fat contains a pig's cerebellum , not just myelin. The cerebellum of other animals are not recommended due to a small possibility of encephalopathy. Cod liverhave a very high content of vitamin A, so we consume them not only with onion and lemon juice, but mainly with the amount. An excellent source of fat nutrients is the thymus , pancreas and testicles . There is all magic around animal fats. She leads to Asia to treat snakes, turtles and alligators, and their eggs. In our country, the medication is considered badger and dog lard . Deer tallow is rewarded for technical and cosmetic purposes. The hunter's delicacy was also the fat autumn flake. Are they just superstitions? Hard to say. Even in the same animal species (cattle), the quality of fat depends on nutrition ( Masterjohn2014faa). Game has a totally different flavor for fat nutrients than domestic animals. The quality of bird fats is related to the fact that for weight reasons they prefer lighter and shorter fatty acids. So, chicken lard , the base of the famous chicken soup (which must be slowly cooked from older, fat hens) is indeed very healthy. And if you put ginseng, aphrodisiac or other adaptogens in it, you will get a meal that can not be avoided. The eating gourmet does not have to worry about eating eggs, especially soft - soft yolk nutritionally exceeds lard. Chicken yolk gave the name lecithin ( lekithos = yolk), mixtures of phospholipids, choline and other fatty nutrients. Quail egg is the healthiest one, which is what the true French rococo is between green cheeses. So the best we can ever give. Quail eggs have a high percentage of yolk and are not only more nutritious than egg chickens, but also trumps and all exotic eggs, magical and crawling (snake, turtle, goose, ostrich and I do not know what).
Fats and oils of marine origin
From the nutritional point of view, animal fat flies fish oil . But there is no fish like a fish. Different fish have very different fat. So why is "fish oil" spoken as if it was just one substance? This is because the oceans are pillaging. For what else is the endless blue desert, than the multitude of miles of nets immersed in it, and all living creatures larger than 10 mm were thrown out of it in the endless belt. A small part of valuable fish and seafood becomes a delicacy, or more often a cheap food for people. A much larger portion is used as animal feed. But most of the marine biomass caught ends up as fishmeal. It is produced by millions of tons of fish in the continuous process of boiling, boiling, drying, kneading, endless hemp-shaped combine harvesters and finally melting into a gray powder. It is used worldwide in compound feeds and also as a fertilizer. When fishmeal is molded, this unique fish oil is created as a by-product , in which fats of all kinds of fish and marine plankton are democratically mixed. This large R fish oil is available in kiloton amounts and its commercial value greatly increases the archetypal industry's source of ω-3 unsaturated fatty acids. Note: We do not find these oils in healthy food stores and in "fish oil" capsules. We will find here some cod oil , which in addition to nutrition and high vitamin A content is characterized by the fact that the fish from which it was produced was hunted practically in 1992 by the hunt.
Although fish oil with a large R is only one, the diversity of fats from different fish (before mixing in a fish meal factory) is enormous. For example, the famous oil pamphlet contains fat that we would not find in any terrestrial vertebrates. Its fat is completely non-caloric, like light beeswax. Its taste is very convincing, the same as with highly calorie fish. It should be eaten only in small doses. Abnormal fat also contains a shark. Shark oilconsists of 90% squalene, a linear version of cholesterol. Another 8% of shark oil is a pristan, branched, fully saturated hydrocarbon, which looks more like an anti-knocking additive in diesel, and used in animal experiments to induce inflammation. In the 20,000-mile novel under the sea, the shark is called oily and disgusting, but I have personally eaten it many times, and I've never had anything to eat, so I can take more than lab animals, or there is only a small amount of land in the area. But you certainly do not want to hear about some cartilage, a shark-like outsole loved only by the Chinese, but rather about fragrant, but soft salty fish salmon. Why not?Applaud salmon. Salmon is so tasty that I do not know if it is better cooked (perhaps as a mischievous miso soup with salmon), roasted (with cream, garlic, crispy crust and slices of lemon), or beautifully seduced. Its pink, white fat streaks, a pinkish, soft-pink meat, is also very tasty for cheese and is the focal point of a restaurant offering sushi. Salmon meat contains 7.4% fat, which is about 80% unsaturated. Salmon oil contains 15% DHA, 8% EPA and several times more ω-3 than omega-6 fatty acids. But how many is it several times? And that's where the dog is buried. Salmon is grown in large fodder. While wild salmon has a ω-3 / ω-6 ratio of around 11, it is only 3.6 ( Blanchet2005fac ) for salmon from fattening . Salmon had the honor to bethe first animal to be genetically modified. A gene that generates an excess of growth hormone somatotropin (somatotropic hormone, STH) was inserted into its DNA. Genetically modified salmon has a higher level of STH, it grows faster and grows bigger, although it does not move in the reeds. And fed you guess what? It is a famous fish meal with a large R, pressed into granules together with wheat flour and soybeans. And the mystery is solved - from here (from flour and soybeans) comes the vegetable omega-6 unsaturated linoleic acid, which degrades the ω-3 / ω-6 ratio in the fat of the salmon cultivated. The idea of hormones is not new in fattening. Hormonal ingredients in feed have long been invented, introduced and gradually banned. But in salmon the increased production of STH is inserted directly into its DNA. In humans, STH is an unwanted anabolic agent,whose excess in childhood causes a high increase and in adulthood then fat and deformity (acromegaly). So salmon farms may not be so healthy. And it is unclear what happens when its modified DNA begins to spread to the oceans. But it would be wrong to call salmon salmon salmon. The real snake is another fat fish -catfish . This popular table fish is an optional scavenger. In waterfowl, catfish and its relative pangas are advantageous by eating everything. Most of these are the cake granules already mentioned, but there is always something to be found from suburban slaughterhouses and cafeterias. These fish do not require oxygen, so their snakes additionally stink quite like pigs. And what they were eating before they came to our tables is that they will not tell anyone in their true secrecy. And what about the fish of the mountain torrents? Like a trout? Although they are not as fat as salmon, but everyone recognizes that trout on butter is a dish of the gods. Customer jeliman will surely take rainbow trout from supermarkets. But the bug of the footbridge - even that is grown in intensive large-scale. Or did you not think capitalists would be catching up for you? And while the salmon fattening is well tolerated, the rainforest habitats in the mountain rivers have a completely different fatty fatty acid - omega-3 acids have much less, and arachidonate (with a wild trout of up to 5%) has none at all ( Blanchet2005fac ).
The above information may surprise or even offend someone. Especially those who blindly believed the term "fish = healthy food". But to understand fish oil, we must first realize that the sea food pyramid has more floors than terrestrial ones. Virtually the only primary producers are algae. Algae are the source of both carbohydrates and essential fat, vitamins, and omega-3 acids for the ocean. Algae are the source of astaxanthin carotenoid, which gives pink color to prawns and salmon. To understand the marine food pyramid, we also need to understand the concept of bioaccumulation. Bioaccumulation means that not only nutrients (eg, pink astaxanthin and vitamin A), but also many pollutants - mainly heavy metals (mainly mercury, cadmium and arsenic) and hardly degradable organic poisons (mainly PCBs and PBDE), which are now full of oceans. On the ground floor of the pyramid - in the algae - only occur in low concentrations, practically as low as in the surrounding water. On each higher floor of the food pyramid, however, the concentration of poisons increases. There are more pollutants than those of algae, honeycombs, and other microplankton than the algae they feed on. There is more to shrimp and fish screed (third floor) than to microplankton. The fourth to fifth floor consists of fish of trout size, you get to sixth floor salmon fish. In these, the accumulation of nutrients and pollutants is considerable.Intensive pink color reveals a high concentration of astaxanthin in salmon. However, the concentration of mercury, arsenic, cadmium and thallium ions, which are completely free from color, taste and odor, reveals nothing. Lead ions are even sweet, so the flavor of meat is even better. Cadmium, zinc, copper, lead and chromium are mainly stored in the liver. Mercury and nickel are stored in the muscles and skeleton. Another class of pollutants comes fromplastic waste that accumulates and does not decompose in the sea , but gradually waves it to plastic microparticles, which then enter the food chain. Although these plastic micropellets are indigestible, plasticizers and plastic monomers are released into the digestive tract of planktonic animals. Larger pieces of plastic waste, such as bags and sacks, consume sea turtles and other animals that knit them with jellyfish. The most commonly deposited compound of mercury in fish and bark beetles is highly neurotoxic methyl mercury, which causes the so-called Minamata syndrome. The effect of cadmium is teratogenic, carcinogenic and highly nephrotoxic. For all these reasons, non-exclusive small fish (such as anchovy , mackerel and herring ) from the low floors of the food pyramid cleaner than expensive tuna and other trapped fish from the high floors of the food pyramid.
A completely separate chapter is caviar . Once, when the rivers were still clean, it was a poor meal of Russian and other fishermen, who could not afford anything other than eggs and potatoes - the fish meat was for the customers. Even in our country it is historically known the saying "hungry to eat the eggs". But with the development of civilization, rivers became stones, and sturgeons became rare. As true (black) caviar , only the eggs of today's dying sturgeon fish are referred to. The fish of other fish (for example, salmon) are red in color and can be denoted as false (red) caviar. The eggs are a healthy fatty delicacy, but only if we have them from a clean and ecological source - for example, we sell herring caviar. The eggs and dairy products of our domestic fish species do not lag behind the content of nutrients with other caviar species. Another option is to buy smaller types of sea squirrels and shrimps that sometimes carry clusters of eggs on their body or in the cavity. In prawns, learn to eat their head, which is richer in fat nutrients. He wants to practice because the shrimp head (in fact, the main circle) is full of semi-fluid guts that may seem somewhat repellent to some consumers, as in Indiana Jones and the Temple of Skanes. This way only fresh shrimps can be consumed because the head is degraded much faster than the tail. (Note: Frozen prawns of the cheap type are not considered fresh.) An excellent alternative to caviar is delicious sea urchins, whose interior at the appropriate season consists practically only of extremely delicious eggs. They are calledježovkový caviar (Japanese uni ) and East Asia, they pay exorbitant prices. Gingerbread caviar excels its delicious taste and quail yolk. Uni are full of fatty nutrients, amino acids and marine trace elements. It is one of the best delicacies that definitely do not forget to order in the restaurant. If they do not have it, the sushi restaurant is bad. For domestic production of sushi to be ordered from abroad , their nonsense is a high price. Another dear fat dessert suitable for a diet is a luxury caviar snail .
Best in the end: Why consume animals when we can turn directly to primary producers? Nowadays, olive oil is becoming a very popular diet fat . It is obtained mainly from microscopic algae, which form the basis of the entire marine food pyramid. By eating it, one gets to the second bar of this pyramid, below, before it can be achieved by eating shrimps and small seafood. Important fat nutrients are present in a small number of macroscopic algae, which begin to be imported under the names of sea salad, algae, dulse, etc. The natural taste of algae oil is light, with no distinctive aroma. But it is not right to label algae oil for replacing sunflower, soybean and rape oil. The olive oil is much better. Its composition equals the best oil fromchia seeds and sacha inchi nuts. Health attributes surpass fish oil - fish get all their omega-3 unsaturated fatty acids from the algae.
But why do microscopic algae need oil? This is because the sun does not shine on them all the time. At nighttime, unicellular lashes have to live on what they've been doing during the photosynthesis. In addition, there are creeks in the sea. Everything that is green is trying to get to the surface where the sun and energy are most, but the waves are drawn into the depths. The algae oil helps to float closer to the surface and survive long periods of darkness as long as the sea stream is thrown into the depths. In the huge ocean expansions, the lashes are also troubled by the annual polar night. Maximum fat stores allow them to survive a long period without photosynthesis. These cells therefore often look like a chloroplast-filled oil bag. The microscopic lashes are surprisingly large (the uniflors) - the largest diatoms measure up to 4 millimeters. Quality is not only their oil but alsoalgal proteins because unicellular algae tend to be very active in contrast to plants . Flares and other floating devices allow them to jump ahead of predators and more successfully fight for a rare place at the surface. Their proteins, therefore, are closer to the animals than their amino acid composition. Starch that would burden them has little. Unlike animals, the plants produce fatty sugar at any time without any problems. Algae carbohydrates store only in the cell wall in the form of agar and alginates, which protect them like cellulose of higher plants. Unlike woody cellulose, however, the cell wall has a gel-like consistency. Algae additionally contain plenty of marine minerals and trace elements. For all these reasons, algal biomass and algae oil are excellent dietary foods. Oil is obtained from algae grown in closed culture vessels, which, unlike fish farming, are extremely clean - the lashes need nothing, just light, carbon dioxide and some minerals. Edible algae oil also has the potential to be very cheap, but at a low price we will wait a few more years.
The fiber in the diet
The fiber is important. Dot. Reduces the feeling of hunger ( Delargy1997eat ) and improves digestion. It is divided into fiber insoluble, soluble, gelatinous and granular. Fibers in the narrow sense of the word are only cellulose present in all vascular plants. I remind you what you already know: wild vegetables (dandelion, wild salad, crucifers, nettle , etc.) have not only more vitamins and medicines, but also more fiber. Is not it enough? Is it fiber supplements? All known are bran . Not only cereal, but also jitrocel ( Turnbull1995epo ). And you also know chitosan , which does not serve cellulose, but chitin , pulp of arthropods (shrimps, insects) and above all the fungi of most mushrooms (mykochitin). Is not it enough? Try gelatinous fiber. Chia seeds in the water gently swell and suited to make beverages that fill the stomach and improve bowel function ( Timilsena2016mfc ). And filling the stomach is a signal for the decrease in ghrelin hormone hunger. But you already know, you have read this article pretty well ... You know the kelp? Stupid question. Of course, you know both chlorel and spirulina from healthy foods. But I mean macroscopic, seaweed, oregano, and green algae like sea salad. You swear it does. In the diet, seaweed, oysters and seaweeds are absolutely irreplaceable. Not only are they an excellent source of gelatinous fiber (agar, carrageenan, alginates ...), but they also have lots of minerals, trace elements and medicinal metabolites. You know the soluble inulin fiber? Do you know that inulin contains not only the topinambura and the roots of the astrovite ( snake mord , dandelion , burdock , yakon ) but also ladoník , jam , asparagus , garlic and artichokes ? Do you know that grainy fiber is made up of small berries (currants, gooseberries, arrows, hawthorns, in the worst case even cherries or even plums ...), which not only fill the stomach but also improve the grinding of the food in large quantities? Do you know active carbon? That it was part of the diet of the boys to control the fire, but not to burn the ceramics, you know? You know everything! So what the hell am I gonna do, you do not know yet? Oh, basil seeds! You certainly do not know that basil seeds can be used just like chia - not only for the preparation of refreshing drinks but also for decorating. Chopped seeds (basil or chia) burst and will, in addition to fiber, make our digestion and nutrients available. And basil has an equally excellent portion of ω-3 / ω-6 fat like chi. Do you know that? I'm going to go.
Miracle herbs on a reduction diet
Are they or do they exist? Basically yes. But they are not entirely miraculous. For diet, we must not forget that their effect is only supportive. Why? Because as our fat reserves actually drop, the hypothalamus will notice - taking the poison. The main job is not just a reduction, but mainly keeping weight down. This requires precise weight, daily weighing, sports and calorie tables. And knowledge of the principles and philosophy of Burstain's diet. Miraculous herbs for weight loss can only help if you do not rely on them.
Plants facilitating the feeling of saturation
The primary list of candidates are traditional antidiabetic herbs, which are more than 200 .
Which are they? Especially those that act directly on the carbohydrate saturate hormone - insulin. Natural antidiabetics. Plants that act on the insulin signaling pathway have a combined anti-diabetic and hunger effect. However, not every natural antidiabetic aids weight loss. He does not only induce feelings of satiety, he also tells fat cells to consume sugar from the bloodstream and heats it well. And I think Daddy Nature has created some natural anorexics that work otherwise than through the insulin pathway - I just do not know these miraculous herbs. So I'm starting out from natural antidiabetics, the best of which is to reduce carbohydrate hunger before eating or eating. Try these:
- Momordika bitter affects the insulin signaling pathway, promotes weight loss, and contains a large amount of provitamin C and other specific substances ( Raman1996app , Habicht2014mct ). Despite some doubts about its effectiveness ( Kasbia2009nea ), despite the bitter taste of highly popular vegetables in Japan and Taiwan, which I consider to be a good sign.
- Šišák baajkalský
- Hocks of Greek hay
- Caparica deciduous and capercaillia
- Puck beautiful
- ( Linnaeus, Linnaeus, 1758 ).
- Quadrangular ( Oben2008ucq ).
Thermogenic substances and "fat burners"
The most commonly used "fat burners" are caffeine- containing plants and supplements. In the short term, caffeine actually increases metabolism and overall wellbeing. However, desensitization of the adenosine receptors on which caffeine is present has long been established. Even caffeine is not a miraculous means of weight loss, as many people have convinced them overweight. The source of caffeine is not only coffee and tea , but also guarana (drinking pauline) , holly (yerba maté) , rounded and janiba lance . The caffeine of various plants is called, in the name of more confusion, differently - tein, guaranin, matein. Tea (Green Tea) is considered very healthy because it contains antioxidant so-called tea polyphenols ( Wierzejska2014thr ). At the holly, this is the Paramayan , popular tea of the American natives ( Bracesco2011rai ). However, we have traditional consumption for all caffeine plants, including guarana, whey and janiya. At the coffee shop, I would like to point out that, in addition to roasted coffee, so-called green coffee is available which is not roasted so that it keeps more caffeine and natural herbal substances. Like Jiří Sadlo , I also consider plant tasting as an important part of the biologist's holistic experience, so I recommend the consumption of sweet red sperm, which is covered with green coffee seeds. I also recommend sweet consumption of red berries of our holly oysters , related yerba maté, but only in smaller quantities.
Traditional "fat burners" for athletes include L-carnitine . It is therefore given to participate in the biochemical pathway of fat degradation. In addition, however, its supply does not benefit from the overwhelming majority of the population. The well-known paleo diet is interesting not because it offers more L-carnitine, but because it is closer to our inner frill. "Paleo" principles can also be used in Burstain's diet , which does not prescribe specific foods. Therefore, it is also compatible with the historically important Atkins diet , the forerunner of the paleo dieting.
Thermal (ie, increasing metabolism) is also considered to be capsaicin - hot burning substance and chilli peppers . Sometimes, therefore, capsaicin is recommended as a dietary supplement ( Stohs2012rhc ). Just please his hotness (which is great) with his ability to really increase metabolism (which is actually really small). The fact that the pepper is healthy and highly recommended dietary vegetables is not definitely just because of capsaicin. Paprika is a more or less non-calorie diet (its digestion requires more energy than the amount of pepper supplied to the body) that supplies minerals (especially potassium), fiber, vitamins and especially specific substances, such as carotenoids (beta-carotene, lutein, zeaxanthin ). Other known thermogenic substances are ephedrine from the gyrus and forskolin from the bearded beetle . However, the latter are dangerous and may only be prescribed by a doctor or practice practitioner.
Citrus fruit bark and "dietary" fruit
Reductive and diabetic diet are related. The list of dietary fruits is basically identical to the list of fruits .
From the fruit category, it would be inappropriate for anorectic subjects to mention the Cambodian mangosteen (in healthy food shops known under its Latin name Garcinia cambogia ) for which hydroxycitronic acid (HCA) is being advertised. For reference on an anorectic effect of HCA, see Preuss2004ose . HCA has once suspected malnutrition ( Melendezrosado2015ahi ). I do not believe in its harmfulness (if consumed to a reasonable extent), but I do not consider it too effective. Try to choose from a wider list of diabetic fruits.
"Fat burners" traditionally include citrus fruit ( Nakajima2016bea , Gamboagomez2015pwp ). Citrus opiates are flavonoids (hesperidin, eryocitrin, naringenin, naringin, neohesperidin, neoeriocitrin), thermogenic alkaloid synephrine ( Stohs2012rhc ) but also d-limonene . Monoterpen d-limonene is the main ingredient of the silica that sprays from the citrus skin when it is pushed between the fingers. She is responsible for the intense aroma of citrus peel. In the body, it interacts with similar receptors like caffeine and thus increases metabolism ( Tan2016mni ). These substances can be found in the bark of all common citrus fruits such as lemon ( Fukuchi2008lps ), orange ( Cardile2015cem ), mandarin ( Guo2016pot ), grapefruit ( Gamboagomez2014cos ), bitter orange ( Verpeut2013car ), mandarin unšia ( Lim2015bcu ), lime , papa and all others. In addition to those already mentioned, there are two citruses grown exclusively for the scabies : cedar ( Peng2009isb , Menichini2015cmc ) and my favorite kumquat ( Tan2014efm ). Kumquat is divided into round kumquat and oval kumquat . The round kumquat is reminiscent of a very little sour mandarin with a thin skin. It has a distinctive aroma and is an irreplaceable addition to beverages in Asia. Oval kumquat is big like pigeon eggs and no pulp. Although it has no pulp, it is still fragrant, sweet, without seeds and suitable for direct consumption. In addition, it is completely non-caliber. It contains most of all citrus d-limonene and I highly recommend it when I diet. Completely non-calorie is also the cedar, which must be cooked, but only until we leave it sucrose, as it often does with citrus. Candied kumquat, cedar and translucent citrus bark generally taste divinely, but candy from the original dietary citrus become fructose bombs of no better dried figs and dates.
Attention: All citruses on the shelves have biphenyl and thiabendazole on their surfaces - nonpolar poisons that can not be washed with water or detergents because they are sinking all over the bark. Citruses are chemically treated on trees during growth and ripening. Therefore, it is possible to eat only fertilized citruses specially labeled ( see Macro offer of chemically untreated citrus ). That is the injustice that this world is full of - first they will tell you that the citrus bark is a morsel, and then all of you are spraying poisons. The word "bio" is definitely not enough. Only cedar and kumquat (round and oval) that are not peeling are sold in a state that allows them to consume.
Ginseng offers body health, not a direct weight reduction
Ginseng is beneficial in obesity, but it is not a means of weight loss. I say this in spite of several studies claiming that ginseng helps lose weight ( Mollah2009aew , Hwang2009aeg , Gu2013gra , Kim2011aeo ). In my opinion, ginseng, despite its antidiabetic effects, has no weight reduction in the job description. For weakened and malnourished ginseng, it improves appetite and helps to gain weight. Weakness and anorexia are among the main TSE ginseng indications. In particular, ginsenoside Rb1 stimulates adipogenesis of Chan2012gpa and induces expression of collagen I Kwok2012gri . Ginseng is beneficial for the diet due to other reasons:
- Ginseng works against obesity and diabetes by acting on nuclear PPAR receptors, about which I wrote a separate page .
- Ginseng suppresses stress and chronic pain . According to Dr. Burstan's stress and pain are the main risk factors for avoiding weight loss.
By its effect against inflammation, ginseng improves recovery after sports activities, which we must unconditionally pay for weight loss. Ginseng reduces the level of inflammatory factors TNFα and IL-6, thereby reducing obesity. In obesity, it behaves like a nicotine. Nicotine suppresses appetite, but it is undesirable. Ginseng can improve appetite, but is obese desirable. Only those obese patients who, for individual reasons, increase their appetite.
Use of other adaptogens in weight loss
Adaptogens tend to heal the body. The feeling of hunger does not diminish. Cure can even result in weight gain. Adaptogens, therefore, are combined with diets with plants that increase metabolism and directly suppress appetite. It is usually caffeine, where adaptogens help alleviate its side effects (such as hypertension ). Like caffeine, limonene from citrus fruits acts. Highly thermogenic is a dangerous ephedrine from a coadjutor , which can only be directed by a doctor or practitioner of the TCM. Appropriate adaptogens to supplement thermogenic mixtures (so-called "fat burners") are pink rosary (see Verpeut2013car ), saccharine basil (see Gamboagomez2014cos ), ginseng , notoginseng and other classical adaptogens. There are studies claiming that some adaptogens even work against fat storage (for example Lee2011ria pink rosette ), but as I have already said, herbs will not help if you negotiate with your hypothalamus badly.
As for the glossy gloss gloss model, the admirers say it is suitable for obesity and diabetes ( Seto2009nhe , Chang2015glr , Thyagarajansahu2011rmb ). This fungus has undoubtedly a large immunomodulatory effect ( Xu2011glp ), which is higher than that corresponding to nonspecific fungal substances (ergosterol, mykochitin ...). It is therefore quite possible that glossy limbs reduce the toxicity of thickness (see Ko2008ats ). To reduce weight as such does not lead to it.
For the diet, many plants and antioxidant crops will come to taste - excellent berries, tasty jelly beans and especially avocado pears , which should be a regular part of the diet. Legumes and peanuts (even cooked), sesame seeds and oilseed raspberries (see Gamboagomez2015pwp , Stohs2016rns ) are also recommended. These diets also recommend Sudan hibiscus , St John's wort , rosemary and medical cream (dandelion) . Dandelion gives an edible healing root and is an excellent salad that pays off to eat despite the difficult preparation. Sudden hibiscus is a common tea with acid, fleshy flowers. Reddish saliva , which occurs in anti-obesity mixtures, is recommended by Su2015smt . We will end up with the mention of Gabonian Irving , recommended by Ngondi2005eig and highly popular hoodie , which I do not know where to place.