From fat you will have ----- Fat. It's simple. That's why we don't eat any deep-fried things or lots of butter and fatty fast food anymore, do we? From carbohydrate you will have ----- Fat. How? Your body uses the carbohydrate as your "fuel". If you take more carbohydrate than you use, your body will make fat from it and keep it in your adipose tissue. And that's why we don't eat any white bread or pasta, pastries, cakes and soft drinks and sugary things..hmm??? Still - your body need fats... But it does matter what kind of fats you eat, so let's see. What are the "good fats"? Fat is considered as a "good fat" and can contribute most to our health and slimming if it's: 1. cold-pressed 2. containsthe largerproportionof polyunsaturatedfats 3. containlargerquantitiesof essentialfatty acids
There arepolyunsaturatedfatty acids, which thebody can notproduceitself, but are vital forthe operation of your body, in other words, they are - essential. Therefore your fat intake should be based on essential fats. The two most important polyunsaturatedfats are Omega3 and Omega6.
What contains Omega3?
fish oil
hempseed oil
linseed
linseed oil
marine oils
What contains Omega6?
borage oil
evening primrose oil
sunflower oil
sesame
sesame oil
soya oil
grapeseed oil
pumpkin seed
Other "good fats" are the monounsaturated fats, like:
avocado
avocado oil
nuts
almond oil
olive oil
rapeseed oil
20-40% of your daily caloric intake should be polyunsaturated fats, it means 60-90g daily. The optimal ratio of Omega3 and Omega6 intake is 3:1, 4:1, so you should take 3-4 times more Omega3 than Omega6.
Fat is also important because there are some fat-soluble vitamins:
Sugar is not THAT 'sweet' as you think... What is sugar? Most commonly processed sugar cane or sugar beet plant in granular form.
From plant to granular form involves several chemical processes. So this is the "common" sugar. Apart from this, there are many types of sugar and not all of them are bad! 1. sucrose or saccharose - common sugar - VERY BAD!!! 2. fructose - fruit sugar (this is the good type of sugar!) - THE BEST POSSIBLE! 3. lactose - found in milk - LACTOSE ITSELF IS NOT BAD FOR YOU (it is if you suffer from lactose intolerance) BUT MILK IS and we gonna talk about this later 4. glucose or dextrose - grape sugar - THIS IS GOOD IF YOU NEED INSTANT ENERGY FOR YOUR BRAIN BUT DON'T EAT IT REGULARLY [Glucose is an energy source for the body. It is the main source of
energy for the brain, and when glucose levels are low, person's mental
abilities may be impaired.]
How does it work in your body? All sugars are broken down by the body into glucose and fructose and are
processed in the liver. Sugars are converted into glycogen or fat for
storage, or kept as glucose in the blood for use in the body's cells. So
it's the quantity you consume that makes the difference to your health. When people eat a diet that is high in calories and high in fructose,
the liver gets overloaded and starts turning the fructose into fat.
How much sugar should you take in a day maximum - IF YOU ARE NOT ON DIET? Added sugars shouldn't make up more than 10%
of the energy you get from food and drink each day. This is whether it
comes from honey, fruit juice and jam, or soft drinks, processed foods
or table sugar. This works out at about 70g a day for men and 50g for women,
although this can vary depending on your size, age and how active you
are. Fifty grams of sugar is equivalent to 13 teaspoons of sugar a day,
or two cans of fizzy drink, or eight chocolate biscuits. Got it? Not 1.5 litre of Coke! And not a full box of chocolate biscuit! And anyway... as we know already, fast-food and pre-made food contains lots of lots of sugar already! So - you should NOT take any added sugar ANYWAY! And IF YOU WANT TO GET SLIMMER, YOU SHOULD NOT TAKE ANY ADDED SUGAR!!! Just watch:
Eating a lot of fructose IN THE FORM OF ADDED SUGARS may:
Make your liver synthesize fats, which are exported as VLDL cholesterol, which leads to dyslipidemia (blood tryglicerides and cholesterol), fat around the organs and ultimately, heart disease
Increase blood levels of uric acid, leading to gout and elevated blood pressure
Cause deposition of fat in the liver, potentially leading to non-alcoholic fatty liver disease
Cause insulin resistance, which ultimately leads to obesity and type II diabetes
Insulin resistance leads to elevated insulin and insulin like growth
factor in the entire body, which may ultimately cause cancer
Fructose doesn’t affect satiety in the same way as glucose, making you eat more total calories automatically if your fructose intake is high
Excess fructose consumption may cause leptin resistance, throwing body fat regulation out of whack and contributing to obesity
Sugar may be downright addictive
What's more, lots of sugar can cause CANDIDA! Yeast infections are caused by an overgrowth of the normal yeast in the
body. So foods that the yeast is feeding on can promote yeast growth and
lead to an infection. In
small quantities, many yeasts are harmless. However, under the right conditions, some of them, such as
Candida Albicans, overgrow and become pathogenic.
What contains lots of yeast?
Hydrogenated oils
Sugars
White sugar
Brown sugar
Syrups
Honey
Fructose
Sorbital
Dried fruits and fruit juice
Vinegar and condiments containing vinegar (ketchup, mustard, mayonnaise,
salad dressing)
Starches
Refined carbohydrates
White flour
White rice
White potatoes
What Grains
Yeast and yeast containing products
Beer
Mushrooms
Bread
Cider
Fruit skins
Malt beverages
MSG (often extracted from autolyzed yeast extract or from wheat)
Wine
Yeast Extract
When in the supermarket it's worth remembering that produce is classed
as high in sugar if it contains more than 15g in 100g and low in sugar
if it has less than 5g per 100g.
It’s important to realize that all of this does NOT apply to fruit. Fruits aren’t just watery bags of fructose, they are real foods with a low energy density and lots of fiber. They’re hard to overeat on and you’d have to eat ridiculous amounts
to reach harmful levels of fructose. In general, fruit is a minor source
of fructose in the diet compared to added sugars. The harmful effects of fructose apply to a western diet supplying excess calories and added sugars. It does NOT apply to the natural sugars found in fruits and vegetables.
Fast food is full of fat, carbohydrate, sugar and salt.
This cause obesity.
(What is weight gain? This is a direct effect of eating, particularly high-energy
foods or simply consuming more calories than you burn during the day.)
And obesity can cause:
Hypertension
Coronary Heart Disease
Stroke
Gall Bladder Disease
Osteoarthritis
Sleep apnea
Respiratory Problems
Endometrial Cancer
Beast Cancer
Prostate Cancer
Colon Cancer
Dyslipidemia
Steatohepatitis
Insulin Resistance
Asthma
Hyperuricemia
Reproductive Hormone Abnormalities
Polycystic Overian Syndrome
Impaired fertility
Diabetes
Need more? Ok.
Memory & Cognition
Impairment -
Among older adults whose diets are high in saturated and trans fats,
a high intake of foods containing copper may cause a fast decline in their
ability to think, learn, and remember, according to the study from Rush
University Medical Center in Chicago.
Other research data have linked fat intake, especially that of saturated
and trans fats, to Alzheimer's disease and other forms of cognitive difficulties.
Foods linked to memory and cognition problems are:
Saturated and trans fats
High cholesterol food
Organ meats (liver, kidneys)
Shellfish
Arthritis, Gout - Gout, a kind of rheumatoid arthritis - a disease of the joints, gets aggravated
when sharp crystal shards of uric acid collect between joints and cause
painful inflammation. The body breaks down foods containing purines - an
organic substance - into uric acid, usually a neutral but unnecessary chemical
that is then filtered out of the bloodstream by the kidneys. Certain foods
contain such high levels of purines that can cause or aggravate gout.
Fatty red meats (beef, lamb)
Organ meat (kidney, heart, and liver)
Fried foods
Synthetic sweeteners
Migraine & Headache -
Foods may trigger not only migraine but also tension type headache attacks.
Studies that linked food with the migraines date back to the 1920's when
researchers began to examine and manipulate the diets of people suffering
from migraines. Certain foods often cause headache because of their high
content of the amino acids tyramine and phenyethyamine. The tyramine increases
blood flow to the brain which can lead to a headache. Other foods cause
headache in most vulnerable people because nitrites are added.
"Headache foods" are:
Aged cheese - Swiss,
Blue cheese, Cheddar, Mozzarella, Stilton, Parmesan
Chocolate (high contaent of phenylethylamine)
Ice cream, milk
Chicken liver
Herring
Vinegar and pickled food
Fatty foods
Nitrite-containing foods
- bacon, hot dogs, salami, sausage, bologna, lox
MSG (monosodium glutamate)
Aspartame
High Cholesterol (hyperlipidemia) - High intake of saturated fats, trans fats, and cholesterol increases
blood cholesterol levels, which, in turn, may increase the risk
of coronary heart disease. Caused by fatty foods.
High Blood Pressure - Caused by:
Salt
Sugar
Fatty foods
Gastritis, Peptic Ulcers - Certain foods
may increase the stomach acids and irritate the stomach lining. Fast food
may aggravate gastritis. These contain sodium and calcium propionate, which,
over a period of time, can damage the stomach lining.
Fast food
Pastries, buns
Pizza
Insomnia - There are both foods that can help you fall asleep and the ones that will
keep you awake:
Stress - Certain foods and drinks act as powerful stimulants to the body and hence
are a direct cause of stress. These foods are called "pseudostressors" or
"sympathomimetics":
Refined sugar
White flour
Salt
Saturated fats
Processed foods, such as junk foods and fast foods,
contain synthetic additives - preservatives, emulsifiers, thickeners,
stabilizers and flavor-enhancers
Heartburn & Acid Reflux - Caused by fried and fatty foods
Gas, Flatulence, Abdominal Bloating - Most foods that contain carbohydrates can cause gas. By contrast, fats
and proteins cause little gas
Constipation - The most common cause of constipation are lack of fiber and a lot of animal fat. Constipation may be caused by prepackaged and fast foods - hamburgers, fries, hotdogs, pizza, chips and products heavy in sugar
Diarrhea - Many people experience diarrhea after eating fatty foods
What are calories and how much is your average healthy intake of calories per day?
An average man needs around 2,500 calories a day to maintain his weight.
For an average woman, that figure is around 2,000 calories a day. These
values can vary depending on age and levels of physical activity, among
other factors.
Calories are a measure of how much energy food or drink contains. The amount of energy you need will depend on:
your age: for example, growing children and teenagers may need more energy
your lifestyle: for example, how active you are
your size: your height and weight can affect how quickly you use energy
Now let's see how much calories are in your lunch
Top 10 unhealthiest fast food
Also you have to consider that there are "declared" and "actual" calories and usually they declare less calories than what is actually in you food.
How does it work?
When we eat and drink, we’re putting energy (calories) into our
bodies. Our bodies then use up that energy, and the more physical
activity we do, the more energy (calories) we use.
To maintain a stable weight, the energy we put into our bodies must
be the same as the energy we use by normal bodily functions and physical
activity. If there are some days where we put in more energy than we
use, then there should also be days where the opposite is true, so that
overall the energy in and energy used remain balanced.
Weight gain occurs when we regularly put more energy into our bodies
than we use. Over time, that excess energy is stored by the body as fat.
Research shows that most adults eat and drink more than they need, and
think that they are more physically active than they are.
If you’re gaining weight, it usually means you’ve been regularly
eating and drinking more calories than you've been using through normal
bodily functions and physical activity.
To lose weight you have to tip that balance in the other direction.
You must start to use more energy than you consume, and do this over a
sustained period of time.
You can do this by making healthy changes to your diet so that you eat and drink fewer calories.
The best approach is to combine these changes with increased physical
activity.
There's a documentary about a guy, who was eating fast-food for a certain period of time. He was going for health checkups before he has started it and after, also he has done some researches and interviewed many people. You can watch it from here: "Supersize me"
~~~ It's a very very hot day today... boiling hot... you are on the street, walking and you see a soft drink machine.
Hmmm... so cold, with those little water drops on the bottle... so desirable, especially in this weather. You take out some coins from your pocket and finally you get your drink! You open it and you can't wait to drink it all! It just feels so good! ~~~
You might think there's nothing bad in these drinks. There are. Let's see how soft drinks impact your health
Asthma: Sodium benzoate, found in sodas, is used as
a preservative (microbial control) in foods. Sodium preservatives add
sodium to the diet and reduce the availability of potassium. Some
reported reactions to sodium benzoate include recurring urticaria
(rash), asthma and eczema.
Kidney Issues: Colas contain high levels of phosphoric acid, which has been linked to kidney stones and other renal problems. You are more likely to get kidney stones if you are: male, caucasian, very overweight.
Sugar Overload: Twenty minutes after drinking a
soda, your blood sugar spikes, causing an insulin burst. Your liver
responds to this by turning any sugar into fat. Forty minutes later,
caffeine absorption is complete. Your pupils dilate; your blood pressure
rises; as a response, your liver dumps more sugar into your
bloodstream. The adenosine receptors in your brain are now blocked,
preventing drowsiness. 45 minutes later, your body ups your dopamine
production, stimulating the pleasure centers of your brain. This is
physically the same way heroin works, by the way.
Obesity: The relationship between soft drink
consumption and body weight is so strong that researchers calculate that
for each additional soda consumed, the risk of obesity increases 1.6
times. 70% of cardiovascular disease is related to obesity. 42% of breast and colon cancer is diagnosed in obese individuals. 30% of gall bladder surgery is related to obesity.
Dissolves Tooth Enamel: Sugar and acid in soft
drinks easily dissolve tooth enamel. When tooth decay reaches the nerve,
the root, and the area of the base of the tooth, the tooth may die and,
if left untreated, an abscess can develop.
Heart Disease: Most soft drinks contain high
fructose corn syrup, a sweetener that’s recently come under considerable
scrutiny. HFCS has been associated with an increased risk of metabolic
syndrome, a condition associated with an elevated risk of both diabetes
and heart disease. In 2006, more than one in every four deaths were caused by heart disease.
Reproductive Issues: Soft drink cans are coated
with a resin that contains BPA (bisphenyl-A). This is the same cancer
causing chemical found in plastic baby bottles, water bottles, and
plastic containers that wreaks havoc on the endocrine system,
potentially causing premature puberty and reproductive abnormalities. 99.9% of plastic bottles contain BPA.
Osteoporosis: Soft drinks contain phosphoric acid
and a high phosphate content has been associated with bone breakdown and
an increased risk of osteoporosis. When phosphorus is excreted in the
urine, it takes calcium with it, depriving the bones and rest of the
body of this important mineral. 80% of those affected by osteoporosis are women. 20% are men.
Increased Risk of Diabetes: Those who drink more soda have an 80% increased risk of developing Type 2 diabetes.
And now I will give you a rough idea how much sugar each bottle contains
Jellybeans are yummy and an ice-cream on a sunny, hot day is better than anything else!
Some crisps while you watch your favourite movie - unbeatable! ~~~
BUT!
KNOWLEDGE IS POWER!
DO YOU REALLY KNOW WHAT THE FUCK YOU EAT???
IF YOU READ THIS, YOU WILL BE AMAZED!
GUARANTEED!
Let's see what is chocolate in real!
Chocolate does have good effects on your body! Chocolate has great health benefits. It helps with depression, high
blood pressure, tumors and pre-menstrual syndromes. Chocolate is able to
act as an anti-depressant by increasing serotonin and endorphin levels in the brain. One ounce of baking chocolate or cocoa contains 10% of the daily recommended intake of iron. It is interesting to note that more than twice as many women than men crave and eat chocolate. People spend more than $7 billion dollars a year on chocolate. But the sad news is: raw chocolate is high in cocoa butter, a fat which is removed during
chocolate refining, then added back in varying proportions during the
manufacturing process. Manufacturers add other fats, sugars, and
milk as well, all of which increase the caloric content of chocolate. Also chocolate may be addictive! Some manufacturers provide the percentage of chocolate in a finished
chocolate confection as a label quoting percentage of "cocoa" or
"cacao". It should be noted that this refers to the combined percentage
of both cocoa solids and cocoa butter in the bar, not just the
percentage of cocoa solids.
A 100g chocolate bar contains 540kcal, 63g carbohydrate of which 63g is sugar!!! It means 63% of a chocolate bar is sugar, 20% is cocoa butter, the rest is additives.
So in real - you might don't even like the chocolate (as you never had real chocolate before, lol!), you like mostly the sugar with some additives and a bit of cocoa!
This is your sugar portion in 1 bar of chocolate!
Now let's see what about jellybeans and candies!
There are 4 calories per bean, or about 100 calories per single serving (25 beans). But who the fuck eats 25 beans???? When you eat some jellybeans, you eat at least 4-5 serving, which means 400-500kcal! 100g of jellybeans contains 70g sugar! (You will understand later why sugar is so bad for you!)
Sour candies contain about 340kcal in 100g with 60g of sugar! Usually they write on the pack: "No artificial colour added" or "contains your daily C-vitamin" WHAT???? Really??? Please, don't believe for these bullshits! It never ever saw any C-vitamin in its candy-life! And your daily C-vitamin dose is NOT 35mg! It's at least 1000mg! So do you know what is in the jellybeans and candies??? You think you really know it??? Check it out!
Glucose Syrup (which is sugar)
Sugar (it's clear = sugar)
Gelling Agent
(Gelatine) - It's an interesting one. Gelatin has its own E number: 441. Do you know what is gelatine? Gelatin is a mixture of peptides and proteins produced by partial hydrolysis of collagen extracted from the skin, boiled crushed horn, hoof and bones,
connective tissues, organs and some intestines of animals such as
domesticated cattle, chicken, pigs and horses. Food-grade gelatin is produced mainly from two raw materials, beef skin and pig hide.
Dextrose (which is???? Yep! Sugar)
Citric Acid (this acid gives the sour taste, it has its own E number as well: 330)
Malic Acid (this gives the sour taste as well, it has its own E number: 296, it can cause mouth irritation. It means you can get mouth ulcers from it)
Caramelised Sugar
Syrup (yeah-yeah-yeah - sugar)
Flavourings - Flavoring substances that are obtained by synthesis or isolated through
chemical processes, which are chemically and organoleptically identical
to flavoring substances naturally present in products intended for human
consumption. They cannot contain any artificial flavoring substances.
Fruit and Plant Concentrates
Colours- Carmine - Lol! Another interesting one you would never expect! Hold on!!! Carmine is the name of the colour pigment obtained from the insect Dactylopius coccus.
The insect is native to tropical South and Central America and produces
the pigment as a deterrent against other insects. The pigment can be
obtained from the body and eggs of the insect. Anyway...It has its own E number: 120.
Copper Complexes of
Chlorophyll - Synthetic copper complex of chlorophyll (E140), a natural green colour,
which is present in all plants and algae. E141 is commercially extracted
from nettles, grass and alfalfa. Due to chemical de-esterification of
chlorophyll, phaeophytins are formed.
Invert Sugar Syrup (and a bit more sugar if it wasn't enough yet)
So yeah... it's true.. There are "no artificial colours" in it... INSECTS ARE TRUELY EXTREMLY NATURAL CREATURES - and we wish they would use artificial colouring. lol!
Let's do some maths:
Yeah, babe! When you eat your lovely jellybeans and candies and sour candies, you are eating boiled beef and pig skin, with a bit of crushed boiled horn, hoof and bones plus 60g different textures of sugar and a hint of insects! Is it still yummy???
Let's move on ice-creams!
Ice cream is not as disgusting as candies and jellybeans, the only proplem for us that is contains huuuuuge amount of sugar! Well.. if you want to make some ice-cream, you need 3 things: milk, loads of sugar and some flavouring. Basicly you are licking cold sugar. The result is:
So it doesn't worth it!
And noooooow: Crisps!
100g of crisps contains 520kcal, 52,6g carbohydrates and 31g fat, the rest is salt and sugar.
So when you eat a pack of crisps, the third is just fat and more than half of your pack is clear carbohydrate - and not the good type of carbohydrate, plus a bit of sugar and salt.
First of all, we have to get ready for the training and the diet! Don't jump in it and keep the steps, this is your "warm-up" for the harder part!
01.The very first step is to decide that you will do it! Doesn't matter what, you will reach your goal! If you fail, you will start it again and again and again until you can keep the rules! Your goal is to keep all rules!
02. From now in every 3-4 days you have to leave a certain food/drink! You leave something and in 3-4 days you will leave another one and another one.
A VERY IMPORTANT THING YOU HAVE TO REMEMBER: TRAINING IS VERY VERY IMPORTANT IF YOU WANT TO GET SLIMMER AND HEALTHIER, BUT:
70%: EATING
20%: TRAINING
10%: GENETICS
Therefore: If you eat properly, you leave certain foods/drinks/ingredients and you use certain supplements, vitamins and minerals you've done the biggest bit of your well-being.
Here's your 'leave-it' list:
1-4 days:Leave the chocolate, jellybeans, ice-cream and crisps. If you are addicted to chocolate and jelly beans, it will be quite hard. You have 4 days from now to leave chocolate, jellybeans, ice-cream and crisps! If you want to eat something sweet, take some fruits! You can have any fruits you want, banana, strawberries, apple, etc. You can cut them up, you can blend them together. If you want some snack, take some beef jerky, nuts, oat biscuit or rice cakes.
5-8 days:Leave the soft drinks - coke, sprite, energy drinks, etc. and all soft drinks that made from concentrate! What you can drink from now: coffee, water, proper orange juice (freshly squeezed), green tea, peppermint tea, any kind of tea without sugar, fresh fruit smoothies. What does soft drink really do with your body? And how much sugar they contain? We will see later...
9-12 days:Leave all junk-foods! No more fast-food like McDonalds, Burger King, Subway, KFC, fish and chips, burgers, pizzas, etc. Also! No more pre-made "ready in 1 min in microwave" food! Make your own meals or if you are in a rush and you don't have enough time, buy some salad with meat, fruit salad or soup (real soup, not the one that is good for 14days!). Do you know what junk-foods do with you body - apart from making you fat?
13-16 days:Leave the desserts! No desserts after your lunch/dinner, no desserts during the day! It's easy! Just no desserts!
17-20 days:Leave any added sugar! No sugar in your coffee, not in your tea, no added sugar when you cook! Instead of the sugar, you can use sweetener - if you really want to, but it's not too healthy, so I don't really suggest it. Better if you use honey, glucose, birch sugar, xilit or stevia. What's the difference between "good" sugar and "bad" sugar?
21-24 days:Leave the fat! Don't eat any fatty or oily food, for example deep fried fish/meat, chips, etc. Don't use any fat for cooking. If you want to use some oil, use olive oil! Our body DO need fats! But what kind of fats we need and why?
25-28 days: Leave the milk and use as less dairy as possible!Milk is not good for your body, therefore dairy is no good for your body! Don't drink milk anymore and use as less dairy as possible. If you need some milk, use soya milk, coconut milk, almond milk or rice milk. Sometimes you can have sour cream, low-fat cheese and fruit-yoghurts, but the best if you use low-fat natural yoghurt, kefir, cottage cheese, feta cheese, haloumi cheese - if you really need. Why is milk bad for your body?
29-32 days:Leave all carbohydrate! Don't eat anything made with flour! No more white breads, rolls, buns, pastries. Don't eat too much pasta! You can eat wholegrain bread (the best with seeds), rolls and buns. The best if you want to eat some pasta, use wholegrain pasta! You can eat them SOMETIMES (it means like once a week if you really want to), but the best if you don't eat them at all. What's the difference between the white bread and the wholegrain bread? We do need carbohydrates as well, but it does matter what kind of carbohydrates do we take!
03. You can eat the good-kind-of carbohydrate until 11:00-12:00. What are the good carbohydrates? Oat, brown rice, wholegrain bread/pita/wrap/rolls/buns, wholegrain pasta, wholegrain cereals. 04. Your last meal should be before 18:00. If you get hungry after 6pm, drink some tea, water or a protein shake - it takes your appetite. 05. Eat at least 5 times a day but small portions. You should have a breakfast, a snack, a lunch, another snack and your dinner. We will check the suggested list of each meals later. 06. WATER, WATER, WATER! You have to drink! Alot! Especially if you train and take supplements. The best if you drink mineral water, but instead of the water you can have tea (without sugar!) or some REAL fruit juice/smoothie as well. How much water should you drink daily and why do you need so much liquid? We will see the details later.
These are the first 6 rules of your well-being! If you are able to keep them, the rest will be very very easy!
