Mediterranean Diet

Mediterranean Diet Better than Low fat diet

To avoid high fat foods does not help against heart problems.

According to researchers Mediterranean fare the best option to lower the risk of heart disease.

More than 50 years of research
You may have heard that a heart-healthy diet includes foods with low fat and low fat products ? But this is not necessarily the best option for lowering the risk of heart disease.

In a major report published in the American Journal of Medicine , U.S. researchers namely gone through the largest studies of diet and heart health from the last 50 years.

The research concludes that the typical Mediterranean Dietary with lots of fruits and vegetables , olive oil , fish, whole grains , nuts and legumes are the smartest choice for a healthy and strong heart .

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Which food to avoid

These products are a lot of carbohydrates, then cut down to suit your requirements and wishes. Want to improve your health, you should be careful with these products. Additionally, if you want to lose weight, avoid most of it.
Sugar, sugar, sugar cubes, honey, syrup, jam, candy, sugary soft drinks, cakes and biscuits. Do not forget the sugar that is “hidden” and found everywhere. Check tables of contents!
Potatoes, root vegetables, pasta, bread and cereals, are also sugar, just in another form, including crude and whole grain varieties. Crisps and chips.
Rice, corn, couscous, bulgur, is sugar.
Margarine! Artificial fat that is a chemical product, and contains trans fat. Use real butter instead.
Sausages and mix products containing starch, potato starch and sugar. Read tables of contents – there are good products on the market.
Omega 6rike cooking oils like corn oil, peanut oil, soybean oil and sunflower oil.
Beer, which is liquid bread!
Fruit contains only sugar and water. Dried fruit is concentrated sugar. Berries are better – raspberry, at least carbohydrates.

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Low-carb – what is the “thing”?

Low-carb – what is the “thing”?
It has at times been very high temperature in the discussions on this diet, since health recommendations often are contrary to what other experts are experiencing. While some still cling to our old tradition of bread, potatoes and low fat, others that a different diet and new compositions – in this case a low carbohydrate diet is beneficial for weight loss but also by a number of diseases and ailments.
But even those who agree that a different diet, a low carbohydrate diet is beneficial, discuss among themselves.
First and foremost is the amount of carbohydrates Mon disagree about. Secondly, it is very different opinions about what to replace høykarbo foods with. Thirdly Mon disagree as to whether low-carb diets are suitable for everyone.
Low-carbon – why in the world?
The low-carb supporters, however, agree on is that we must ignore a typical Norwegian høykarbo diets high in fast carbs (sugar, confectionery, bread, potatoes, rice and pasta). These carbohydrates cause blood sugar to rise very fast and high, forcing the body to produce large quantities of insulin to balance it. This leads to increased fat storage and may also end with diabetes.
The theory that low carbohydrate diets rely on, are thus seems that people get fat because of a high insulin level in the body, not because of an excessive intake of fat.The high insulin levels because we eat too much carbohydrate, it is claimed.
Low-carbon – how do you do that?
There are many ways to do it. The tips below are based on what the doctor Sophie Hexeberg engaged Dr. Hexeberg clinic considers to be an optimal diet.
See also: The best low-carb tips
Down 6 pounds in 4 weeks with low carbon

With a balanced low-carb diet means according experts a diet with a normal amount of protein, plenty of fat from natural sources and a reduced amount of carbohydrates (50-100 grams per day), mainly from vegetables, nuts, seeds, berries and unsweetened dairy products.
– Many people with lifestyle diseases such as obesity, diabetes and high blood pressure, however, often take less than 50 grams of carbohydrates per day to achieve health benefits, she says.
Carbohydrate IN PRACTICE
1. Take a clean-up
Empty the drawers and cabinets for all of the sweets, crisps, ready meals, semi-finished products, soups, sauces, sugar in all forms, flour, biscuits and cakes, jams, juices, soft drinks, juices, margarine, blended products, pasta, rice, potatoes, light-products and ice cream.
See also: low-carb diet can all
2. Start on a fresh
Fill in the dry cabinet instead of flax seed, sesame seeds, sunflower seeds, pumpkin seeds, pine nuts, hazelnuts, almonds, walnuts and other nuts. These are a good starting point for snacks, cereals, breads and crackers. Buy also like the locust (flavor neutral thickening agent), baking powder, fiber and possibly remember almond and Sukrin for baking. Coconut paste, cocosa (coconut oil), 70% dark chocolate and real vanilla is smart to have on hand if you have guests and to make dessert. Fill the fridge with butter, cheese, sour cream, cream, Turkish yogurt, cottage cheese, various meats and fish spreads, vegetables and berries, bacon, meat and fish. Now you are well equipped for both casual and formal.
3. Plan your meals
You may want to plan for breakfast, lunch and dinner for a week at a time in the beginning. Then it is easier to eat varied, and you save time. Breakfast can include, for example eggs and bacon (do not take as long as you think), omelet, mackerel in tomato and boiled egg, Turkish yogurt with some berries or homemade crackers with unsweetened peanut butter. For lunch table scraps are great, and at dinner ¿well, it’s only your imagination limits.
See also: Quick and easy low-carb foods
Low-carb steak this weekend
4. Choose smart in-store
If you are familiar with the finished articles, pasta and pizza, a list is good to have in the beginning. This makes it easier to choose when you are in the flesh – or the fish counter. The keywords are the same: fresh, fresh and natural.
Fish and shellfish of all varieties are good – like eating fatty fish like salmon, mackerel, trout and herring, but lean fish such as pollock and cod. Avoid all fish with filling and / or breading.
Meat of all kinds is good – chicken skin, pork fat rand, beef with marbling, or in the form of minced meat.
Eggs in any form is good – fried, boiled, as omelet or scrambled eggs.
Vegetables of all kinds are good – they can be eaten raw, baked, fried, mashed, etc. If you lose weight it is advantageous to choose the vegetables that grow above ground, such as broccoli, cabbage, spinach, lettuce, peppers, tomatoes, etc.
Dairy products of the fat unsweetened variety. Choose butter, cheese, sour cream, cottage cheese, whipping cream and Turkish yoghurt.
Nuts of all kinds lend themselves well to breading, as a garnish, as a snack, etc.
Berries are great for both fresh and frozen. Tastes really good with whipped cream, most of yogurt, or frozen in the smoothie.
5. Make the food yourself
So, in preparation. If you have not tended to cook from scratch, it is high time to start.Learn to prepare pure meat, fish, poultry and vegetables. Make sauces, for example, to boil out the pan with sour cream or cream, and cook soup from fresh produce. Good omelets are nice and fast food can be varied to infinity.
See also: Super-easy low-carb diet
6. Think about “sandwich”
Danish rye bread, pumpernickel bread, crackers on the type of fiber-rich, home-made low-carb bread, crackers and cereal are all good alternatives to the classic sandwich.Baking bread takes around 5 minutes on average, since it is neither a matter of raising and kneading, just cooking, but when you do something else. Store cereal and crackers in airtight glass on the counter and freeze the bread into slices. Discs thaw nicely by lunch and lunch stays cool and good.
7. Eat in peace, until you are provided
Remember, it takes 20-30 minutes before we sign that we are sufficient. Lay down your cutlery between each mouthful and chew well. Enjoy the food and try to notice all the flavors. Remember that when we eat carbohydrate foods, we need smaller portions, because the composition of the meal is nutritionally better.
See also: Taco is lavkarbomat
Simple low-carb recipes
8. Eat when you’re hungry
Listen to your body. Eat when you are hungry and eat until you are always provided. If you are in a job situation, it is social and pleasant to eat with colleagues at lunch, and if you are in a family situation is the wind and eating with the family for dinner. It is therefore important that you customize the size of your meals so you have time to be hungry. Many feel that the hunger is gone, and that they forget to eat. A tip is to get acquainted with your body’s hunger signals again – how hungry I am on a scale from 1-10? Wait 15 minutes, feel the back and ask yourself: How hungry am I now?
9. Incorporate habits
It is possible to choose low carbon even when you eat there. At the restaurant, always choose the cleanest in the menu, clean meat, fish and so on. Ask for salad instead of potatoes and butter or sour cream instead of sauce. Are you on the move and do not have the required nuts to you, you can choose hamburger or hot dog, but drop the bread. Alternatively, you can stop in a store and buy a ready-grilled chicken or a little smoked salmon. Are you being asked back to someone, eat a little before going home, and help yourself generously of accessories such as vegetables.
10. Small “helpers”
Also remember that the whole matter. It is not enough to follow dietary advice alone if you are going to ensure good health. Council to be physically active is still, drink any water as a thirst quencher – a lot and often, reduce stress, breathe with your stomach and get enough sleep.

Low carbohydrate or high carbohydrate?
Little or no carbs
Some carbohydrates
Much Carbohydrates
Eat until you are provided
Take in moderation
This should avoid any
Meat, all kinds, including ground beef and farces without added sugar or flour. Do not cut away the fat!
Fish, fatty fish such as mackerel, herring and salmon / trout is very good.
Cheese, all types except goat cheese, and low-fat cheeses prime
Butter, not margarine
Oils, choose canola, olive oil and coconut oil
Vegetables that grow above the ground as cabbage of all kinds, cauliflower, broccoli, asparagus, zucchini, eggplant, spinach, mushrooms, cucumber, green salads
Milk products such as Turkish yoghurt, cream, sour cream, creme fraiche, quark, cottage cheese.
Homemade protein bread
Nuts and almonds (walnuts are low in carbohydrates)
Sunflower Kernels
Root vegetables like carrots, kohlrabi, turnips, etc.
Sugar, sweets and cakes
Sweetened drinks
Easy Soft
Bread, biscuits and cereals
Flour, pasta, rice, corn
Couscous, bulgur
Potatoes, potato chips, french fries
Sausages and mix products containing starch, potato starch and sugar
Beans and lentils
See also: Athletic away two pounds of Fedon
120 grams of carbohydrate daily
Mette Svendsen, clinical nutritionist at the Oslo University Hospital, recommend a carbohydrate intake of approx. 120 grams daily, if you reduce the carbohydrates. This is to accommodate bread, crackers, fruit, vegetables and a small serving of potato, rice or pasta.
– First and foremost it’s about to eat a limited portion if you want weight loss and to choose the right carbs. When you get in your nutrients that help you eat a balanced diet. To refrain from eating carbohydrates to achieve any diet, it is difficult over time, says experts.
Find the balance
experts recommends that you adjust carbohydrate intake in relation to portion sizes and choose the right foods (whole grains, vegetables, fruit), and find balance.

– Think that this is a diet that will give you what you need. Few people manage to eat only healthy snacks and never, for example, so the question becomes, how little I can do me? Consider changing. That is what is the right way to lasting weight loss, if that’s what you want.
Increased cholesterol
Experts also points out that a quarter of the population will increase the cholesterol content in the blood when the cholesterol content in the diet increases, for example by suddenly introducing large amounts of fatty meats and dairy products and eggs. This could go “okay” for those who achieve a weight reduction, but by not following the recommendations that apply to reduce the risk of cardiovascular disease may be risking an adverse impact on visibility when the reduction decreases and you stabilize your weight.

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low carb diet philosophy

low carb diet philosophy

All the food we eat affect the body in a positive or negative way. With the right diet, we get a better quality of life and a number of lifestyle ailments and diseases can be prevented and treated.

low carb diet philosophy is based on the traditional sea mite diet, and especially the Greek, which includes a lot of olive oil, fish, vegetables, beans, lentils and fruit, butsmall potatoes, red meat and dairy products. This diet has the last forty years beenknown as special healthy.

Cost in the balance

A balanced diet and healthy lifestyle is crucial for both our physical and mental health.A proper mix of proteins, slow carbs, healthy fats and fiber are essential for the body to function optimally.

Glucose Balance

A major role in our diet philosophy is the principle of a low glycemic diet ie a diet that provides low and stable blood sugar impact and a better hormonal balance. Highblood sugar fluctuations interfere with hormone balance and has a number of negativeeffects on body functions.

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What can you eat, and still loose weight

You can eat!
Eggs of all shapes, boiled, fried, scrambled, omelette. As many as you want – every day.
Fish and shellfish, All kinds of fish. Certainly oily fish like mackerel and herring are superb choices. Do not pan fish. ATTENTION! Farmed salmon has more omega 6 than omega 3, and should be avoided.
Meat, lamb, venison, pork, beef, bacon, ground beef, medister. Do not cut off the important fat.
Birds, chicken, turkey, duck, venison, grilled, fried in a pan, pan and oven. Keep the skin.
Tripe, liver, kidneys, etc.
Sauces, dressings, mayonnaise, olive oil, coconut oil (cocosa). Not fat-free or fat reduced. Bernaisesaus, Hollandaise, read the package or create yourself. It is easy to make gravy!
Eat when you are hungry, and eat your fill!

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Low Carb Diet : How it works

Why it works – and how?
This is not about calories in and out. Calories are a measure of energy and works best if you use it for fuel. The body is more complicated than that, there are many other things that come into play. Such as hormones.
The most important hormone for weight is insulin. Insulin Task No. 1 is to transport glucose (sugar) into cells, where it is used for energy. Insulin Task 2 is to convert and store sugar as glycogen in the liver and fat in fat cells.
The hormone glucagon is the body’s messenger who gives orders to burn – or use fat. When insulin levels are low for long enough periods of time, release glucagon which begins to burn fat.
With the current recommendations from the National Nutritional, and different diets where to eat carbohydrate diet 6:08 times a day, will never be released glucagon. Insulin “unlocks” the fat cells for as long as your blood sugar is high and unstable.
It has been shown that obese people usually have high levels of insulin in the blood, and slim people have low levels. Large amounts of insulin in the blood leads at length to weight gain in the form of fat. Sufficiently low levels have the opposite effect, giving weight loss. Fat cells will slowly release their contents into the bloodstream and does not take up nutrients, which in turn causes them to shrink. This release provides solid nourishment for the body, and it is therefore easier to stay full longer.
One can even affect the amount of insulin in the body relatively easily through the food you eat. A high content of sugar or other carbohydrates in the food, providing a rapid rise of insulin in the blood. Fat and protein yields are normally far from the stimulation of insulin production. This is why a diet consisting of sufficiently low level of carbohydrates in obese normally give weight loss.

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You can also eat


You can also eat!
Vegetables that grow above ground. Cabbage of all kinds, cauliflower, cabbage, kale, red cabbage, asparagus, broccoli, zucchini, eggplant, olives, spinach, mushrooms, cucumbers, all kinds of green salads.
Avocado and coconut fats are good and permitted.
With a little more carbs: Onions, peppers, tomatoes.
Dairy products, real butter and sour butter, all kinds of cheese, Philadelphia, Feta, Mozzarella, Cottage Cheese. No goat cheese and lean cheeses. Cream, creme fraiche, Hmelk, cream, sugar-free yogurt (plain). Always select the hottest types.
If you have difficulty losing weight, you can restrict dairy products in your diet. Start by removing the leanest varieties.

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