The right daily diet is a healthy breakfast, the right lunch, and a very balanced dinner in terms of foods and their benefits and harms. Everyone has their own preferences and, of course, all individually for health in general. But there is something that must be present in our diet every day. Because we want to stay energetic and young for a long time.

What does our body need every day?

Each of us has a different diet, different needs, and taste preferences. Some do not eat meat, and some – dairy foods. But still, it is important to try to maintain a balance of proteins, fats, and carbohydrates, because these nutrients provide the body with energy.

Proteins, fats, carbohydrates – what is their importance?

Proteins – a building material for the growth of bones, cartilage, muscle tissue. Fats are necessary for the synthesis of hormones and the assimilation of fat-soluble vitamins (A, D, E, K). Carbohydrates provide our body with energy, but only complex carbohydrates are useful. Therefore, the diet should be selected based on these needs.

What should be the composition of the daily diet?

On average, 40% of the diet per day should be carbohydrates, 30% – proteins, and another 30% – fats. We can calculate the required number for ourselves individually.

How much protein, fat, and carbohydrates do we need?

You can calculate the amount of protein by the Devine formula, knowing only your own height. Thanks to this formula you will be able to know your ideal body weight. And the amount of protein required per day (in grams) is equal to the ideal body weight (in kilograms). The amount of fat per day should be as much as protein. Carbohydrates are much easier. To determine the daily norm of carbohydrates, from the total number of calories we need to multiply 3 grams per kilogram of weight.

So what foods should be in everyone’s diet?

First of all, you should pay attention to seasonal vegetables and fruits. Why seasonal? They are more useful, they contain fewer nitrates and pesticides, more vitamins, and trace elements. Also, seasonal vegetables are not subject to prolonged transportation and are stored not so long on the shelves.

In the store or market you should buy:

• carrots
• green onions
• brussels sprouts
• parsnip
• rhubarb
• radish
• turnip
• garnet
• avocado
• kiwi
• various citrus fruits

What else can support the body?

You can also add to the diet a variety of greens – parsley, dill, cilantro, and more. After all, greens are fiber for the body that feeds beneficial bacteria in our body. The more fiber you consume, the richer and more diverse the microbiome.

You can buy cereals that do not contain gluten. These are buckwheat, millet, hemp, sorghum, amaranth, and brown rice. These cereals contain useful carbohydrates, and carbohydrates, as mentioned above, are the fuel for our body. The body processes them and receives glucose, from which cells synthesize energy molecules.

Pay attention to seafood – salmon, trout, shellfish, red caviar. These foods contain a large number of vitamins and trace elements such as iodine, magnesium, calcium, manganese, B vitamins, etc.

Also, seafood contains beneficial Omega-3, which strengthens bones, immunity and helps with the prevention of cardiovascular disease.

In addition to fish, you can buy poultry, lamb, goat, and rabbit meat.

Also in the diet can be a variety of nuts, they contain useful fats, vitamins, and trace elements.

But before eating them, pre-soak them for one or two hours in hot water and then dry them in the oven. The fact is that the nuts may contain mold, and this method will help get rid of it.

And how much water should be every day?

It is very important to keep a water balance. Start your day with a glass of water. It helps remove toxins that have accumulated overnight and helps to remove bile stasis.

It is better to drink water between meals: 15 minutes before and 30 minutes after. Water should always be at hand, do not wait until you feel thirsty, by this time the body will be dehydrated.

Picture Credit: Pexels

The post Most Healthy Foods to Eat: A Healthy Food List appeared first on Clemens team.

Whether it is necessary to make a boot day in a diet during weight loss.

You have long been observing a strict diet that you can not remember exactly when you started? Have you reduced your calorie intake to a minimum to overcome the plateau effect? If you answered yes to at least one of the two listed questions, you most likely need to make a boot day.

If you have an experience in losing weight, then you probably have a plateau effect or even a small set of weight. Such a body reaction is usually observed after several weeks or months of dieting.

Weight loss may slow down every week until the balance arrow stops in place. The intelligence and scientific approach at such moments suggests that we must move on, adhering to the lack of calories, in order to accelerate the achievement of the cherished goal.

However, science also suggests to “deceive” our body for a while, which has just adapted to the caloric deficit of dietary nutrition.

Why Does Weight Loss End?

The diet minimizes the level of leptin, triiodothyronine (T3) and thyroxine (T4) with elevated cortisol levels. Leptin suppresses hunger, T3 and T4 increase the basal rate of metabolism, and cortisol raises blood sugar levels and accelerates protein breakdown.

In the course of evolution, the human body learned to preserve fat deposits due to loss of muscle mass. The trick is to reverse these negative processes, forcing the body to think that you are no longer limited to calorie intake.

What is a boot day?

The loading day is a special part of the strategy of cyclic consumption of carbohydrates. Instead of days with high carbohydrate intake, medium and low, you have days with normal carbohydrate intake and boot days.

By increasing the consumption of carbohydrates, you increase the level of leptin and energy consumption. With increased intake of carbohydrates, the release of insulin hormone in the blood increases, which is useful as a substance that suppresses the breakdown of protein in the muscles, as well as stimulating the production of testosterone (in men).

The boot days are especially important for women, because at insufficiently high levels of leptin, menstruation may stop. That is, loading helps maintain longevity and health.

The loading days and the percentage of excess carbohydrates that are consumed these days depend on many factors:

• Duration of the diet;
• The level of calorie deficit, carbohydrates;
• Percentage of body fat in the body;
• Genetics;
• Physical activity.

Usually, the more you limit the consumption of carbohydrates in the diet days, the more carbohydrates you need to consume on the days of loading.

An increase in the consumption of fats on the day of binging interferes with an increase in the level of leptin.

The use of boot days

Boot days will ease the heavy struggle against overweight. It is tedious to keep caloric deficiencies at long lasting times (although this helps to increase longevity).

Sometimes an increase in daily caloric content, especially due to carbohydrates, can:

1. Reduce hunger! Not only due to the consumption of more food, but also due to an increase in the level of leptin – a “hormone of satiety.”

2. Increase energy consumption, despite the caloric deficit. Our body reduces energy consumption while reducing energy consumption. Increasing carbohydrate intake from time to time will help increase energy consumption even with a long diet.

3. Facilitate diet compliance: It is much easier to keep caloric deficiencies, if you know that on certain days you can eat more. This approach to weight loss is much more effective in helping to avoid frustrations and obesity. And also allows (in case of acute need) to enjoy the consumption of your favorite product / dishes.

4. Liven up the diet due to more carbohydrates, making it more tolerable.

5. Avoid breakdown: Calorie deficit is difficult to sustain for a long time. Almost the entire period of diet compliance with “drying” the person is stressed. Therefore, very often breaks occur: once the goal of the diet is reached, the person starts to eat everything in a row. The loading days will make the output of the diet smoother, with no breakdowns.

6. Increase energy consumption and labor productivity. Rapid fat burning occurs with the loss of a small percentage of muscle. Fighting for their safety and striving for their growth while keeping the diet is needed constantly. Increased carbohydrate intake, occurring rarely, but periodically, allows you to replenish the stock of glycogen in the muscles and, consequently, to maintain muscle tissue.

What is cheat meal?

Having eaten a hamburger, french fries and ice cream (especially if it is finally eaten), a person can become very happy. But do not forget that chitmil and boot days are of a completely different meaning from the point of view of good physiology. After all, the ratio of macroelements (proteins, fats, carbohydrates) in them is fundamentally different.

Are there other approaches to cyclic consumption of carbohydrates and calories?

There are several other approaches to the cyclic consumption of calories. Some of them, for example, are traditional, are similar to loading. Others are based on completely opposite principles.

For example, all week eat physiological norm of calories and 1-2 days do low calorie. At the heart of the approach lies the same loading principle, which makes the diet more tolerable, because there are “full” breaks between the “hungry” days. But the levels of hormones are different and differently affect body changes.

This approach works without fail, even taking into account the adaptive mechanism of metabolism.

Do you need boot days if you are NOT on a diet?

There is no proof of the need for a load with excess calories or consumption of physiological norm. It can be assumed that loading is appropriate when an excessive amount of calories is consumed.

Drinking days help keep a diet, avoid frustrations, reduce appetite, increase productivity and energy, regardless of your calorie intake that is typical of you.

What is the point?

The human body easily adapts to any diet, resulting in weight loss slowing down. The load will help to accelerate the weight loss again due to the temporary increase in carbohydrate intake. This approach will ease and revitalize the diet, make it more tolerable and provide a smooth transition to higher calorie content at its end due to the lack of excessive hunger and craving for food.

If the download negatively affects at least one of the factors described above, it may not be worthwhile. But the accumulation effect of the loading days makes the method a very powerful tool for burning fat.

There are a few studies of the effect of loading, it is difficult to generalize, besides, there are a lot of approaches to the application. Successful use of loading can be at an increase in consumed carbohydrates by 50%, and by 100%. And you can reduce / increase the amount of fat consumed, depending on the metabolism and the body’s response to diet changes.

Image credit: fgmsp

The post How To Use Cheat Meals To Stick To Your Diet appeared first on Clemens team.

What is the problem?
Understanding the problem is almost half the battle. And you yourself know very well that, without eliminating the causes of the appearance of excess fat in the waist, it is difficult to fight it.

The first thing that accumulates excess weight is overeating.

The second is an unbalanced diet. That is, either “skewed” in the use of fats, or – in the use of carbohydrates.

The third is a sedentary lifestyle.

The fat layer, formed during pregnancy, is also eliminated by adjusting the intake of fats and carbohydrates.
Nothing new, dear women, but the more understandable and easier to apply our recommendations.
So, having determined the true cause of your excess weight – you need to throw all the forces to eliminate it. Follow the recommendations that are right for you, act – and the extra cm will leave your waistline.

It is important to know

Before you start a diet, study these facts, which are of great importance in understanding the process of losing weight.
We suggest you to learn all the main aspects of weight loss in the abdomen – causes, proper nutrition and fat-burning products.
There is no local weight loss. With a diet and exercise with active physical exercises, the fat burning in the whole body is evenly burned. That is, to lose weight only in the thighs or in the waist by burning fat does not work. By regulating nutrition and active loads, you can adjust the shape of the muscles, thereby forming the necessary bends of the body.
Really, you can lose weight only on diets. Without limiting itself in the diet, this will not happen. And it is also important to understand that fasting is not a diet. We do not recommend you to starve, because after the received stress the body will intensively store up fat, waiting for another such “action”.
Calorie counting. Calculate how many kilocalories in a state of rest your body spends. For this, multiply the body weight by a factor of 0.9 – this is the calculation of kilocalories per hour. Multiplying by 24, get the final figure. Also, the body spends energy on work, physical activity. Everyone here has his own expenses.
For comparison – for an hour of fitness training the body absorbs the number of calories equal to the mass of the body, multiplied by a factor of 6.3. The total value of all costs – and there is a daily energy expenditure by your body. To start the process of losing weight, you need to consume 400-500 kilocalories less per day.
Metabolism, necessary in the process of losing weight metabolism, is triggered with the right diet, normal physical activity, proper sleep and the rejection of bad habits.
It is necessary to consume 1.5-2 litres of clean water a day. In the morning on an empty belly – always. Water starts the work of the belly, cleans it, prepares it to receive new food. And a glass – and a half drink for 25-30 minutes before eating. It is also believed that when filling the belly with water, eaten much less.
We can say that the above factors are the keys to fast and high-quality weight loss.

Diet for burning fat on the belly

Once again, we will denote that 90% of the success in losing weight, especially in the abdomen, depends on the diet and the foods used.
We suggest you to learn all the main aspects of weight loss in the abdomen – causes, proper nutrition and fat-burning products.
First of all, for a balanced metabolism in the body you need to eat 5-6 times a day. The main meals are breakfast, lunch and dinner, and the greatest amount of daily calories the body should receive in the morning. Between these three meals you can make two or three snacks. Than you can have a snack, we’ll analyze it just below.
To begin with, we define the prohibited products, i.e. those that promote the formation of a fatty layer in the abdomen:

• Fat
• Smoked
• Sweet
• Flour
• Confectionery
• Roast
• Canned
• Fast food
• Carbonated drinks

One should understand that roast meat is prohibited; boiled, grilled, stewed – you can. Fried nuts are forbidden, nuts in kind are welcome. That is, we do not impose taboos on all specific products, but on the way they are prepared.
Limit the consumption of butter, whole milk and fatty dairy products. Completely eliminate the flour, confectionery and sweets. From drinks you can freshly squeezed juices, tea (preferably green), coffee – without sugar and milk. Reduce the salt content.

Diet for burning fat on the belly should contain the following products:

• Vegetables
• Fruits (banana and grapes – in limited quantities)
• Berries
• Nuts
• Cereals – especially promote slimming buckwheat, oatmeal and rice
• A fish
• Lean meat
• Dairy products
• Vegetable oils
• Eggs

Fat Burning Products

The first of your assistants in losing weight belly is spices: pepper, garlic, cinnamon, ginger and many others.
Green tea with ginger is a very effective fat burner. To make such a tea, grate fresh ginger root (cut approximately one cm.), Boil for 5-7 minutes with boiling water, add to green tea. You can put some honey for taste and aroma.
Prepare Sassi’s water: for two litres of clean water, take one sliced ​​cucumber, one chopped lemon, a teaspoon of grated ginger, then a few mint leaves. Leave it overnight. The whole next day, drink in small portions.
At night, a drink made of yogurt with cinnamon and pepper is effective. To taste, add a glass of kefir powder or a stick of cinnamon, a little ground pepper.
To do this, brew in a thermos green tea for two thirds of the volume, the rest of the tea fill with milk. During the day you can drink up to two litres of a drink.
Fruits that actively burn fat – pineapple, grapefruit.

Physical exercise will help to lose weight

We suggest you to learn all the main aspects of weight loss in the abdomen – causes, proper nutrition and fat-burning products.
In the slimming complex, perform physical exercises for the waist area. Very effective slopes to the sides with hands clasped behind the back, exercises on the press.
Another little secret – when walking, control your posture. As soon as you straighten your back, your belly is immediately pulled up – and you, straining your abdominal muscles, form a beautiful press with ordinary walking.
Now, knowing all the basic principles of effective weight loss belly, nothing will save you from the thin waistline! We wish you many years to stay in beautiful physical shape!

Image credit: PublicDomainPictures

The post How to Lose Belly Fat Fast appeared first on Clemens team.

1. Abuse of sports drinks

Advertising makes us believe that sports drinks, which you can, for example, buy in the gym bar, are needed by our body before, during and after training. But in them usually there is so much sugar (about 2/3 of the amount of sugar in the cola) that there is more harm than good.

If you are thirsty, the best option to satisfy it is ordinary water. To calculate the daily rate of consumption, multiply your entire weight by 0.015. For example, if you weigh 130 lbs, then you need to drink almost 2 liters of water daily.

Image by Сongerdesign {link to https://pixabay.com/en/users/congerdesign-509903}.

2. Additives with nutrients

If you do not have specific diseases, you will calmly manage without supplements to the diet. Synthetic vitamins do not give you the same thing as vitamins from natural foods. And worst of all – this is when a person eats harmful food and in small amounts, trying to compensate for the shortage of useful substances, taking multivitamins. Tablets can never replace your healthy lifestyle, physical activity and good sleep.

3. Diets and rejection of fat

Low-fat foods provoke hunger, so in the end, a person on a diet breaks down on harmful food more often. In addition, fat is important for beautiful skin, healthy hair and mucous membranes, as well as a lot more for what. In the diet of a healthy person there are always healthy and quality fats in a moderate amount.

Image by MootikaLLC {link to https://pixabay.com/en/users/congerdesign-509903}.

4. Calorie counting

It happens that after a hard training a person thinks that he burned so many calories that now he can eat any food – there will be no harm. But numerous studies show: people tend to exaggerate the number of calories burned.

It’s one thing – a cardio-load, it’s really energy-consuming. But fatigue after working with heavy weights is often deceptive – weight training burns far fewer calories than you think.

Instead of a dull calorie count, try to eat healthy food in small portions in 5-6 meals per day.

5. Weighing

If you lose weight, it is better not to approach the scales. Follow the progress, measuring the girth of the body in different places. This is important, because as the muscles weigh more than fat, and tracking the progress of the scales, it is easiest to mislead yourself about progress or its absence.

It has long been noted that the weight of a person can increase or decrease by 4 lbs during the day due to consumed food. And in women, hormonal processes often lead to retention of water in the body, which is fraught with even greater fluctuations in weight.

Image by Mojzagrebinfo {https://pixabay.com/en/users/mojzagrebinfo-278781/}.

6. Proteins

During training, you destroy the proteins in your muscles. To restore them, you need to eat enough protein food. Again: do not drink protein shakes, because in addition to proteins, there can be fast carbohydrates, artificial colors and flavors. It is better to buy natural foods high in protein.

7. Nutrition after exercise

It can not be missed, because after physical exertion in the gym in the body opens the so-called anabolic window. This means that for about 45 minutes after exercise, the body will digest nutrients from food better than at any other time.

Image credit: Pixabay

The post 7 errors in nutrition after training, for which you can not lose weight appeared first on Clemens team.