tháng 7 04, 2017
Many things can cause high cholesterol levels, including:
5 Tips on How to Lower Cholesterol:
Decrease the meats in your diet
Focus attention on red meat steaks because they are the ones that have a higher amount of cholesterol, specifically cuts that contain more fat.
But, that does not mean they should be totally deleted from your menu. By balancing the intake of other food sources of cholesterol, it is valid to ingest red meat up to three times weekly.
The fact that red meat contains more cholesterol actually does not make other types of meat eaten at will.
The white and lean meats also have cholesterol, so they should be quantified. Foods that have cholesterol should be watched in a general way. Note that the total fat obtained in one day should be less than 300 mg.
Removing the fat seen from the meats is another tip to keep an eye on cholesterol placed on the table. This causes the amount of cholesterol to be reduced.
One hundred milligrams of grilled steak with that strip of fat contains 144 mg of cholesterol. Without the fat, the amount decreases to 102 mg. If you opt for white meats like chicken, remove the skin.
One hundred grams of chicken breast with skin there is 80 mg of cholesterol. Without the skin, the value becomes 59 mg ..
Balance the intake of stuffed biscuits
You should keep an eye on the sweet cookies and all the products that carry trans fat in their training.
In the food industry the hydrogenated fat is used in the preparation of some products. The hydrogenated fat, in turn, contains trans fat.
The dangerous motive of the ingredient is the same as that of saturated fat. That is, it directly influences the increase in LDL rates.
When you go to the supermarket, check the percentage of daily value (% DV) on the food label. The item (% DV) above 20 is considered high. Choose those that have low numbers of saturated, trans fats and cholesterol.
Hand in the vegetable oils
If you want to lower cholesterol levels, instead of just restricting the consumption of villains, you can turn to the help of some good guys.
Canola oil and olive oil are great examples of foods that you should include in your diet. The monounsaturated fats that are in the two types of vegetable oils give a helping to reduce the rates of LDL, bad cholesterol.
On the other hand, vegetable oils that are powerful in polyunsaturated fats, such as soy, sunflower and corn, raise HDL levels, considered as good cholesterol.
In addition to observing well the amount of saturated and trans fats, pay attention to foods with higher amounts of mono and polyunsaturated fats.
Fish is another food option that contains several good fats, which make a sum of good points in the fight against cholesterol rates.
Fry your food routine? Get rid of it already!
Although it is thought, the fried foods do not exactly influence the increase of cholesterol, except those that have been made with fat of animal origin, like lard of pork.
But when heated at high temperature, the oils undergo different structures in the molecules. In this way, their power to increase HDL is nullified.
Even preparing the fry in vegetable oils is not good for those who want to lower cholesterol levels in the blood.
When the oil is very heated or, reused, they end up forming substances that differentiate the texture and the smell of them. One example is acrolein, a substance that causes irritation to the intestinal mucosa.
Preferably in all cases, cooked and roasted, but the type of food ingested is of paramount importance, always pay attention to this question.
Exercise Always
The exercises also have a high value in the fight against high cholesterol. By perspiring, you make use of your energy reserves, helping to decrease body fat and, consequently, lowering your blood cholesterol.
Complete Diet Menu for Lowering Cholesterol
Breakfast
Morning snack
Lunch
Afternoon coffee
Have a dinner
Supper
How to Eat Healthy and Lose Weight
In this article you will learn how to eat healthy. If you do, you will lose weight without counting calories and feel better each day.
Since healthy eating can prevent serious diseases such as obesity, type II diabetes and heart disease, this advice can save your life. Literally.
Dietary counseling is based on scientific research, neither ethics, religion or a preconceived notion of what a healthy diet should be like.
But if you want to label it, call it "Low-Carb, Real-Food" based diet (LCRF).
What does "Low-Carb, Real-Food" mean?
Let me start by explaining some of the terminology.
A low-carbohydrate diet minimizes sugars and starches, replacing them with protein-rich foods and healthy fats.
"Real-Food" means choosing foods that humans have had access to throughout their lives. Processed, unnatural foods with artificial chemicals are avoided.
LCRF is not a "diet". It's a way of eating, a lifestyle change based on bullet-proof scientific evidence.
It is a way of eating that emphasizes human foods evolve to eat before the agricultural and industrial revolutions.
This type of diet has been proven to work better than the low fat diet currently recommended by health authorities around the world.
What Not to Eat (Foods That Make You Sick and Fat)
You should avoid the following foods.
Food without quality
Sugar: Sugar addition is highly addictive, fattening and a major cause of diseases like obesity, diabetes and cardiovascular disease.
Grains: Avoid grains if you need to lose weight, including bread and pasta. Gluten grains (wheat, spelled, barley and rye) are the worst. Healthy grains such as rice and oats are very good if you do not need to lose weight.
Seeds and vegetables Oils: soybean oil, corn oil and some others. These are fats with a high amount of omega-6 fatty acids, which are harmful in excess.
Trans fats: fats that are extremely bad for chemically modified health. Found in some processed foods.
Artificial Sweeteners: Although calorie-free, observational studies show a large correlation with obesity and related diseases. Use sweeteners.
"Diet" and "Low Fat" Products: Most of these "healthy foods" are not healthy at all. They tend to be highly processed and loaded with sugar or artificial sweeteners. Agave syrup is as bad as sugar.
Highly processed foods: Foods that are highly processed are usually poor in nutrients and rich in unhealthy and unnatural chemicals.
You should read the lists of ingredients. You will be amazed at the amount of "healthy foods" that can contain sugar, wheat and other unpleasant ingredients.
How to Eat Healthy (foods that make you feel incredible)
You should eat natural foods, not processed ones that people are genetically adapted to eat. Research shows that such foods are great for health.
For healthy people who exercise and do not need to lose weight, there is absolutely no proven reason to avoid tubers like potatoes and sweet potatoes or more healthy grains and non-gluten like oats and rice.
If you are overweight or have metabolic problems (low HDL, LDL cholesterol, triglycerides, belly fat, etc.). You should restrict all high carb foods.
Meat: Lamb, pork, chicken, etc. Humans have been eating meat for hundreds of thousands of years.
Unprocessed meat is good for you, especially if the animals ate natural foods (like beef that are fed grass).
Fish: Fish are very healthy, rich in omega-3 fatty acids and other nutrients. You should eat fish (preferably fatty fish like salmon) every week.
Eggs: Eggs are among the most nutritious foods on the planet. The yolk is the most nutritious and healthy part. Omega-3 eggs are the best.
Vegetables: contain fiber and many nutrients that are essential for the human body. Eat vegetables every day.
Fruits: Increases variety, good taste, are easy to prepare and high in fiber and vitamin C. They are still very rich in sugar, eat in moderation if you need to lose weight.
Nuts and seeds: almonds, walnuts, sunflower seeds, etc. Rich in various nutrients but very high in calories. Eat in moderation if you need to lose weight.
Potatoes: Root vegetables like potatoes and sweet potatoes are healthy, but they are still high in carbohydrates. Eat in moderation if you need to lose weight.
High-fat dairy products: cheese, cream, butter, fatty yogurt, etc. Rich in healthy fats and calcium. Cow's dairy-fed grass is rich in vitamin K2, which is very important for health.
Oils and fats: olive oil, butter, lard, etc. Choose saturated fats and cook at high temperature as skillet, they are more stable in the heat.
What to drink?
Cup of coffee
Coffee: Coffee is healthy and very rich in antioxidants, but people who are sensitive to caffeine should avoid it. Avoid at the end of the day coffee because it can ruin your sleep.
Tea: Tea is healthy, rich in antioxidants and has much less caffeine than coffee.
Water: You should drink water all day and especially around workouts. There is no reason to drink a ton every time, thirst is a fairly reliable indicator of your need.
Carbonated soft drinks without artificial sweeteners is good.
Avoid soda with sugar and artificial sweeteners, fruit juice, milk and beer.
Simple rule: Do not drink calories.
Consume in moderation
These indulgences can be appreciated over time.
Dark chocolate: Choose organic chocolate with 70% cocoa or more. Dark chocolate is rich in healthy fats and antioxidants.
Alcohol: Choose dry wine and drinks that do not contain sugar or carbohydrates: vodka, whiskey, etc.
Carbohydrates per day:
Fruits and vegetables
This varies among individuals.
What Not to Eat (Foods That Make You Sick and Fat)
You should avoid the following foods.
Food without quality
Sugar: Sugar addition is highly addictive, fattening and a major cause of diseases like obesity, diabetes and cardiovascular disease.
Grains: Avoid grains if you need to lose weight, including bread and pasta. Gluten grains (wheat, spelled, barley and rye) are the worst. Healthy grains such as rice and oats are very good if you do not need to lose weight.
Seeds and vegetables Oils: soybean oil, corn oil and some others. These are fats with a high amount of omega-6 fatty acids, which are harmful in excess.
Trans fats: fats that are extremely bad for chemically modified health. Found in some processed foods.
Artificial Sweeteners: Although calorie-free, observational studies show a large correlation with obesity and related diseases. Use sweeteners.
"Diet" and "Low Fat" Products: Most of these "healthy foods" are not healthy at all. They tend to be highly processed and loaded with sugar or artificial sweeteners. Agave syrup is as bad as sugar.
Highly processed foods: Foods that are highly processed are usually poor in nutrients and rich in unhealthy and unnatural chemicals.
You should read the lists of ingredients. You will be amazed at the amount of "healthy foods" that can contain sugar, wheat and other unpleasant ingredients.
How to Eat Healthy (foods that make you feel incredible)
You should eat natural foods, not processed ones that people are genetically adapted to eat. Research shows that such foods are great for health.
For healthy people who exercise and do not need to lose weight, there is absolutely no proven reason to avoid tubers like potatoes and sweet potatoes or more healthy grains and non-gluten like oats and rice.
If you are overweight or have metabolic problems (low HDL, LDL cholesterol, triglycerides, belly fat, etc.). You should restrict all high carb foods.
Meat: Lamb, pork, chicken, etc. Humans have been eating meat for hundreds of thousands of years.
Unprocessed meat is good for you, especially if the animals ate natural foods (like beef that are fed grass).
Fish: Fish are very healthy, rich in omega-3 fatty acids and other nutrients. You should eat fish (preferably fatty fish like salmon) every week.
Eggs: Eggs are among the most nutritious foods on the planet. The yolk is the most nutritious and healthy part. Omega-3 eggs are the best.
Vegetables: contain fiber and many nutrients that are essential for the human body. Eat vegetables every day.
Fruits: Increases variety, good taste, are easy to prepare and high in fiber and vitamin C. They are still very rich in sugar, eat in moderation if you need to lose weight.
Nuts and seeds: almonds, walnuts, sunflower seeds, etc. Rich in various nutrients but very high in calories. Eat in moderation if you need to lose weight.
Potatoes: Root vegetables like potatoes and sweet potatoes are healthy, but they are still high in carbohydrates. Eat in moderation if you need to lose weight.
High-fat dairy products: cheese, cream, butter, fatty yogurt, etc. Rich in healthy fats and calcium. Cow's dairy-fed grass is rich in vitamin K2, which is very important for health.
Oils and fats: olive oil, butter, lard, etc. Choose saturated fats and cook at high temperature as skillet, they are more stable in the heat.
What to drink?
Cup of coffee
Coffee: Coffee is healthy and very rich in antioxidants, but people who are sensitive to caffeine should avoid it. Avoid at the end of the day coffee because it can ruin your sleep.
Tea: Tea is healthy, rich in antioxidants and has much less caffeine than coffee.
Water: You should drink water all day and especially around workouts. There is no reason to drink a ton every time, thirst is a fairly reliable indicator of your need.
Carbonated soft drinks without artificial sweeteners is good.
Avoid soda with sugar and artificial sweeteners, fruit juice, milk and beer.
Simple rule: Do not drink calories.
Consume in moderation
These indulgences can be appreciated over time.
Dark chocolate: Choose organic chocolate with 70% cocoa or more. Dark chocolate is rich in healthy fats and antioxidants.
Alcohol: Choose dry wine and drinks that do not contain sugar or carbohydrates: vodka, whiskey, etc.
Carbohydrates per day:
Fruits and vegetables
This varies among individuals.
The side effects are usually mild and nothing to worry about. Your body has mostly burned carbohydrates for decades, it takes time to adapt to using fat as the primary source of fuel.
On a low carbohydrate diet, it is very important to eat enough fat. Fat is the new source of fuel for your body. If you eat less carbohydrates and low fat then you will feel bad and abandon the whole thing.
Another important thing to take into account is that insulin causes the kidneys to hold sodium. When you eat less carbohydrates, your kidneys release sodium. This is one of the reasons that people lose too much swelling and weight of water in the early days.
To counteract this loss of sodium you can add more salt in the food or drink a glass of broth each day. A cube of broth dissolved in a glass of hot water contains 2 grams of sodium.
Many people say they feel better than ever on a low carbohydrate diet when the initial adjustment period is over.
This is a sample meal plan for a week that provides less than 50 grams of carbohydrate per day.
Day 1 - Monday:
Breakfast: omelet with various vegetables, fried in butter or coconut oil.
Lunch: yogurt with blueberries and a handful of almonds.
Dinner: Cheeseburger (without bread), served with vegetables and parsley sauce.
Day 2 - Tuesday:
Breakfast: Bacon and eggs.
Lunch: Leftover burgers and vegetables from the night before.
Dinner: salmon cooked with butter and vegetables.
Day 3 - Wednesday:
Breakfast: eggs and vegetables, fried in butter or coconut oil.
Lunch: shrimp salad with a little olive oil.
Dinner: grilled chicken with vegetables.
Day 4 - Thursday:
Breakfast: omelet with various vegetables, fried in butter or coconut oil.
Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
Dinner: Steak and vegetables.
Day 5 - Friday:
Breakfast: bacon and eggs.
Lunch: chicken salad with a little olive oil.
Dinner: Pork chops with vegetables.
Day 6 - Saturday:
Breakfast: omelette with lots of vegetables.
Lunch: yogurt with pasture with berries, coconut flakes and a handful of nuts.
Dinner: Meatballs with vegetables.
Day 7 - Sunday:
Breakfast: bacon and eggs.
Lunch: Smoothie with coconut milk, a little sour cream, protein powder with chocolate flavor and berries.
Dinner: Grilled chicken wings with a bit of raw spinach on the side.
Do your best to include a variety of vegetables in your diet. If you want to stay under 50g of carbs a day then you can safely have a piece of fruit or some berries every day.
Organic and grass fed foods are best, but only if you can easily buy them. Just make an effort to always choose the least processed option within your price range.
There is no scientific evidence that you should eat more than 3 meals a day.
If you get hungry between meals, here are some ideas for snacks that are healthy, easily transportable and with a good flavor.
- The food you eat. Eating too much saturated fat, trans fat, cholesterol can increase and much;
- Being overweight;
- Being sedentary;
- Cholesterol begins to rise after 20 years of age;
- If family members have or had high cholesterol levels, you can also have it.
- Diseases like hypothyroidism can increase cholesterol.
5 Tips on How to Lower Cholesterol:
Decrease the meats in your diet
Focus attention on red meat steaks because they are the ones that have a higher amount of cholesterol, specifically cuts that contain more fat.
But, that does not mean they should be totally deleted from your menu. By balancing the intake of other food sources of cholesterol, it is valid to ingest red meat up to three times weekly.
The fact that red meat contains more cholesterol actually does not make other types of meat eaten at will.
The white and lean meats also have cholesterol, so they should be quantified. Foods that have cholesterol should be watched in a general way. Note that the total fat obtained in one day should be less than 300 mg.
Removing the fat seen from the meats is another tip to keep an eye on cholesterol placed on the table. This causes the amount of cholesterol to be reduced.
One hundred milligrams of grilled steak with that strip of fat contains 144 mg of cholesterol. Without the fat, the amount decreases to 102 mg. If you opt for white meats like chicken, remove the skin.
One hundred grams of chicken breast with skin there is 80 mg of cholesterol. Without the skin, the value becomes 59 mg ..
Balance the intake of stuffed biscuits
You should keep an eye on the sweet cookies and all the products that carry trans fat in their training.
In the food industry the hydrogenated fat is used in the preparation of some products. The hydrogenated fat, in turn, contains trans fat.
The dangerous motive of the ingredient is the same as that of saturated fat. That is, it directly influences the increase in LDL rates.
When you go to the supermarket, check the percentage of daily value (% DV) on the food label. The item (% DV) above 20 is considered high. Choose those that have low numbers of saturated, trans fats and cholesterol.
Hand in the vegetable oils
If you want to lower cholesterol levels, instead of just restricting the consumption of villains, you can turn to the help of some good guys.
Canola oil and olive oil are great examples of foods that you should include in your diet. The monounsaturated fats that are in the two types of vegetable oils give a helping to reduce the rates of LDL, bad cholesterol.
On the other hand, vegetable oils that are powerful in polyunsaturated fats, such as soy, sunflower and corn, raise HDL levels, considered as good cholesterol.
In addition to observing well the amount of saturated and trans fats, pay attention to foods with higher amounts of mono and polyunsaturated fats.
Fish is another food option that contains several good fats, which make a sum of good points in the fight against cholesterol rates.
Fry your food routine? Get rid of it already!
Although it is thought, the fried foods do not exactly influence the increase of cholesterol, except those that have been made with fat of animal origin, like lard of pork.
But when heated at high temperature, the oils undergo different structures in the molecules. In this way, their power to increase HDL is nullified.
Even preparing the fry in vegetable oils is not good for those who want to lower cholesterol levels in the blood.
When the oil is very heated or, reused, they end up forming substances that differentiate the texture and the smell of them. One example is acrolein, a substance that causes irritation to the intestinal mucosa.
Preferably in all cases, cooked and roasted, but the type of food ingested is of paramount importance, always pay attention to this question.
Exercise Always
The exercises also have a high value in the fight against high cholesterol. By perspiring, you make use of your energy reserves, helping to decrease body fat and, consequently, lowering your blood cholesterol.
Complete Diet Menu for Lowering Cholesterol
Breakfast
- Option 1: ½ Syrian bread with unsalted margarine, 1 cup semi-skimmed milk with coffee, 1 kiwi.
- Option 2: 1 slice of black bread with unsalted margarine, 2 slices of roasted turkey, 1 cup of carrot juice with orange.
- Option 3: 3 units of whole-grain toast with sugar-free jelly, 1 cup of skim milk in cappuccino.
- Option 4: 1 glass of watercress juice with orange, parsley and honey, 2 slices of brown bread with strawberry jelly and light curd, 1 cup tea with milk.
Morning snack
- Option 1: 1 large slice of melon.
- Option 2: ½ papaya papaya with oat bran and linseed.
- Option 3: 1 glass of grape juice.
- Option 4: 1 chopped banana with 1 tablespoon shallow soup oats.
Lunch
- Option 1: 1 dessert plate of lettuce salad, 1 serving of salmon in the oven with washed capers, 2 tablespoons of rice with spinach.
- Option 2: 1 bowl of artichoke salad, 2 tablespoons brown rice, 1 black bean ladle, 1 unit of steak to the roll, 1 tablespoon of steamed potatoes.
- Option 3: 1 sprig of shrimp salad with fennel, 1 slice of roasted loin with spices, 2 pieces of pasta with cherry tomatoes, zucchini and eggplant, 1 thin slice of strawberry pie.
- Option 4: 1 grilled fish fillet, 2 coleslaw brown rice, 2 small yams, watered with olive oil, 1/2 shell unsalted beans, 1 dessert plate of carrot grated with beets seasoned with vinaigrette.
Afternoon coffee
- Option 1: 1 glass of lemonade, 1 small potato loaf.
- Option 2: 1 glass of melon juice, 4 units of sweet whole wafer.
- Option 3: 1 cup of lemon balm, 1 slice of carrot cake.
- Option 4: 1 bar of red fruit cereal, 1 cup of coconut water.
Have a dinner
- Option 1: 1 dessert plate of almeirão salad, 1 medallion with herbs, 2 tablespoons of brown rice, 1 piece of apple pie.
- Option 2: 1 dessert plate of salad leaves, 2 crepes of ricotta with heart of palm and endive, 1 cup of colored gelatin.
- Option 3: 1 whole wheat bread sandwich with turkey breast, sliced mango, cucumber vinaigrette and tomato.
- Option 4: 1 piece of eggplant lasagne stuffed with soy, sprinkled with minced cheese, 1 glass of light grape juice.
Supper
- Option 1: 1 apple banana.
- Option 2: 1 pear.
- Option 3: 1 glass of beet juice with lime orange.
- Option 4: 1 orange with bagasse.
How to Eat Healthy and Lose Weight
In this article you will learn how to eat healthy. If you do, you will lose weight without counting calories and feel better each day.
Since healthy eating can prevent serious diseases such as obesity, type II diabetes and heart disease, this advice can save your life. Literally.
Dietary counseling is based on scientific research, neither ethics, religion or a preconceived notion of what a healthy diet should be like.
But if you want to label it, call it "Low-Carb, Real-Food" based diet (LCRF).
What does "Low-Carb, Real-Food" mean?
Let me start by explaining some of the terminology.
A low-carbohydrate diet minimizes sugars and starches, replacing them with protein-rich foods and healthy fats.
"Real-Food" means choosing foods that humans have had access to throughout their lives. Processed, unnatural foods with artificial chemicals are avoided.
LCRF is not a "diet". It's a way of eating, a lifestyle change based on bullet-proof scientific evidence.
It is a way of eating that emphasizes human foods evolve to eat before the agricultural and industrial revolutions.
This type of diet has been proven to work better than the low fat diet currently recommended by health authorities around the world.
What Not to Eat (Foods That Make You Sick and Fat)
You should avoid the following foods.
Food without quality
Sugar: Sugar addition is highly addictive, fattening and a major cause of diseases like obesity, diabetes and cardiovascular disease.
Grains: Avoid grains if you need to lose weight, including bread and pasta. Gluten grains (wheat, spelled, barley and rye) are the worst. Healthy grains such as rice and oats are very good if you do not need to lose weight.
Seeds and vegetables Oils: soybean oil, corn oil and some others. These are fats with a high amount of omega-6 fatty acids, which are harmful in excess.
Trans fats: fats that are extremely bad for chemically modified health. Found in some processed foods.
Artificial Sweeteners: Although calorie-free, observational studies show a large correlation with obesity and related diseases. Use sweeteners.
"Diet" and "Low Fat" Products: Most of these "healthy foods" are not healthy at all. They tend to be highly processed and loaded with sugar or artificial sweeteners. Agave syrup is as bad as sugar.
Highly processed foods: Foods that are highly processed are usually poor in nutrients and rich in unhealthy and unnatural chemicals.
You should read the lists of ingredients. You will be amazed at the amount of "healthy foods" that can contain sugar, wheat and other unpleasant ingredients.
How to Eat Healthy (foods that make you feel incredible)
You should eat natural foods, not processed ones that people are genetically adapted to eat. Research shows that such foods are great for health.
For healthy people who exercise and do not need to lose weight, there is absolutely no proven reason to avoid tubers like potatoes and sweet potatoes or more healthy grains and non-gluten like oats and rice.
If you are overweight or have metabolic problems (low HDL, LDL cholesterol, triglycerides, belly fat, etc.). You should restrict all high carb foods.
Meat: Lamb, pork, chicken, etc. Humans have been eating meat for hundreds of thousands of years.
Unprocessed meat is good for you, especially if the animals ate natural foods (like beef that are fed grass).
Fish: Fish are very healthy, rich in omega-3 fatty acids and other nutrients. You should eat fish (preferably fatty fish like salmon) every week.
Eggs: Eggs are among the most nutritious foods on the planet. The yolk is the most nutritious and healthy part. Omega-3 eggs are the best.
Vegetables: contain fiber and many nutrients that are essential for the human body. Eat vegetables every day.
Fruits: Increases variety, good taste, are easy to prepare and high in fiber and vitamin C. They are still very rich in sugar, eat in moderation if you need to lose weight.
Nuts and seeds: almonds, walnuts, sunflower seeds, etc. Rich in various nutrients but very high in calories. Eat in moderation if you need to lose weight.
Potatoes: Root vegetables like potatoes and sweet potatoes are healthy, but they are still high in carbohydrates. Eat in moderation if you need to lose weight.
High-fat dairy products: cheese, cream, butter, fatty yogurt, etc. Rich in healthy fats and calcium. Cow's dairy-fed grass is rich in vitamin K2, which is very important for health.
Oils and fats: olive oil, butter, lard, etc. Choose saturated fats and cook at high temperature as skillet, they are more stable in the heat.
What to drink?
Cup of coffee
Coffee: Coffee is healthy and very rich in antioxidants, but people who are sensitive to caffeine should avoid it. Avoid at the end of the day coffee because it can ruin your sleep.
Tea: Tea is healthy, rich in antioxidants and has much less caffeine than coffee.
Water: You should drink water all day and especially around workouts. There is no reason to drink a ton every time, thirst is a fairly reliable indicator of your need.
Carbonated soft drinks without artificial sweeteners is good.
Avoid soda with sugar and artificial sweeteners, fruit juice, milk and beer.
Simple rule: Do not drink calories.
Consume in moderation
These indulgences can be appreciated over time.
Dark chocolate: Choose organic chocolate with 70% cocoa or more. Dark chocolate is rich in healthy fats and antioxidants.
Alcohol: Choose dry wine and drinks that do not contain sugar or carbohydrates: vodka, whiskey, etc.
Carbohydrates per day:
Fruits and vegetables
This varies among individuals.
What Not to Eat (Foods That Make You Sick and Fat)
You should avoid the following foods.
Food without quality
Sugar: Sugar addition is highly addictive, fattening and a major cause of diseases like obesity, diabetes and cardiovascular disease.
Grains: Avoid grains if you need to lose weight, including bread and pasta. Gluten grains (wheat, spelled, barley and rye) are the worst. Healthy grains such as rice and oats are very good if you do not need to lose weight.
Seeds and vegetables Oils: soybean oil, corn oil and some others. These are fats with a high amount of omega-6 fatty acids, which are harmful in excess.
Trans fats: fats that are extremely bad for chemically modified health. Found in some processed foods.
Artificial Sweeteners: Although calorie-free, observational studies show a large correlation with obesity and related diseases. Use sweeteners.
"Diet" and "Low Fat" Products: Most of these "healthy foods" are not healthy at all. They tend to be highly processed and loaded with sugar or artificial sweeteners. Agave syrup is as bad as sugar.
Highly processed foods: Foods that are highly processed are usually poor in nutrients and rich in unhealthy and unnatural chemicals.
You should read the lists of ingredients. You will be amazed at the amount of "healthy foods" that can contain sugar, wheat and other unpleasant ingredients.
How to Eat Healthy (foods that make you feel incredible)
You should eat natural foods, not processed ones that people are genetically adapted to eat. Research shows that such foods are great for health.
For healthy people who exercise and do not need to lose weight, there is absolutely no proven reason to avoid tubers like potatoes and sweet potatoes or more healthy grains and non-gluten like oats and rice.
If you are overweight or have metabolic problems (low HDL, LDL cholesterol, triglycerides, belly fat, etc.). You should restrict all high carb foods.
Meat: Lamb, pork, chicken, etc. Humans have been eating meat for hundreds of thousands of years.
Unprocessed meat is good for you, especially if the animals ate natural foods (like beef that are fed grass).
Fish: Fish are very healthy, rich in omega-3 fatty acids and other nutrients. You should eat fish (preferably fatty fish like salmon) every week.
Eggs: Eggs are among the most nutritious foods on the planet. The yolk is the most nutritious and healthy part. Omega-3 eggs are the best.
Vegetables: contain fiber and many nutrients that are essential for the human body. Eat vegetables every day.
Fruits: Increases variety, good taste, are easy to prepare and high in fiber and vitamin C. They are still very rich in sugar, eat in moderation if you need to lose weight.
Nuts and seeds: almonds, walnuts, sunflower seeds, etc. Rich in various nutrients but very high in calories. Eat in moderation if you need to lose weight.
Potatoes: Root vegetables like potatoes and sweet potatoes are healthy, but they are still high in carbohydrates. Eat in moderation if you need to lose weight.
High-fat dairy products: cheese, cream, butter, fatty yogurt, etc. Rich in healthy fats and calcium. Cow's dairy-fed grass is rich in vitamin K2, which is very important for health.
Oils and fats: olive oil, butter, lard, etc. Choose saturated fats and cook at high temperature as skillet, they are more stable in the heat.
What to drink?
Cup of coffee
Coffee: Coffee is healthy and very rich in antioxidants, but people who are sensitive to caffeine should avoid it. Avoid at the end of the day coffee because it can ruin your sleep.
Tea: Tea is healthy, rich in antioxidants and has much less caffeine than coffee.
Water: You should drink water all day and especially around workouts. There is no reason to drink a ton every time, thirst is a fairly reliable indicator of your need.
Carbonated soft drinks without artificial sweeteners is good.
Avoid soda with sugar and artificial sweeteners, fruit juice, milk and beer.
Simple rule: Do not drink calories.
Consume in moderation
These indulgences can be appreciated over time.
Dark chocolate: Choose organic chocolate with 70% cocoa or more. Dark chocolate is rich in healthy fats and antioxidants.
Alcohol: Choose dry wine and drinks that do not contain sugar or carbohydrates: vodka, whiskey, etc.
Carbohydrates per day:
Fruits and vegetables
This varies among individuals.
Common side effects in the early days include:
- Headache
- Feeling dizzy
- Tiredness
- Irritability
- Cold
The side effects are usually mild and nothing to worry about. Your body has mostly burned carbohydrates for decades, it takes time to adapt to using fat as the primary source of fuel.
On a low carbohydrate diet, it is very important to eat enough fat. Fat is the new source of fuel for your body. If you eat less carbohydrates and low fat then you will feel bad and abandon the whole thing.
Another important thing to take into account is that insulin causes the kidneys to hold sodium. When you eat less carbohydrates, your kidneys release sodium. This is one of the reasons that people lose too much swelling and weight of water in the early days.
To counteract this loss of sodium you can add more salt in the food or drink a glass of broth each day. A cube of broth dissolved in a glass of hot water contains 2 grams of sodium.
Many people say they feel better than ever on a low carbohydrate diet when the initial adjustment period is over.
This is a sample meal plan for a week that provides less than 50 grams of carbohydrate per day.
Day 1 - Monday:
Breakfast: omelet with various vegetables, fried in butter or coconut oil.
Lunch: yogurt with blueberries and a handful of almonds.
Dinner: Cheeseburger (without bread), served with vegetables and parsley sauce.
Day 2 - Tuesday:
Breakfast: Bacon and eggs.
Lunch: Leftover burgers and vegetables from the night before.
Dinner: salmon cooked with butter and vegetables.
Day 3 - Wednesday:
Breakfast: eggs and vegetables, fried in butter or coconut oil.
Lunch: shrimp salad with a little olive oil.
Dinner: grilled chicken with vegetables.
Day 4 - Thursday:
Breakfast: omelet with various vegetables, fried in butter or coconut oil.
Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
Dinner: Steak and vegetables.
Day 5 - Friday:
Breakfast: bacon and eggs.
Lunch: chicken salad with a little olive oil.
Dinner: Pork chops with vegetables.
Day 6 - Saturday:
Breakfast: omelette with lots of vegetables.
Lunch: yogurt with pasture with berries, coconut flakes and a handful of nuts.
Dinner: Meatballs with vegetables.
Day 7 - Sunday:
Breakfast: bacon and eggs.
Lunch: Smoothie with coconut milk, a little sour cream, protein powder with chocolate flavor and berries.
Dinner: Grilled chicken wings with a bit of raw spinach on the side.
Do your best to include a variety of vegetables in your diet. If you want to stay under 50g of carbs a day then you can safely have a piece of fruit or some berries every day.
Organic and grass fed foods are best, but only if you can easily buy them. Just make an effort to always choose the least processed option within your price range.
There is no scientific evidence that you should eat more than 3 meals a day.
If you get hungry between meals, here are some ideas for snacks that are healthy, easily transportable and with a good flavor.
- Yogurt
- Fruit
- Mini Carrots
- Boiled eggs
- A handful of nuts
- Cheese and meat
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