Monthly Archive May 2019

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The definitive guide to pre-workout nutrition and supplementation

 

Athletes are always looking for ways to improve their performance and achieve their physical goals. Although there are several mechanisms to achieve this, such as taking supplements and carrying a specific training style or techniques, good nutrition can help the body to function better and recover faster after each session.

Optimal nutrient intake before exercise will not only help maximize performance but also minimize muscle damage and promote recovery. In this way, knowing what to eat is a fundamental aspect if you want to perform more and obtain the desired results.

Discover the definitive pre-workout nutrition guide that you should consider if you really want to reach your fitness goals.

Pre-workout nutrition guide

1.How much of each macronutrient to consume?

Each macronutrient has a specific role before a workout; however, the relationship in which you must consume each one varies according to the person and the type of exercise.

The role that each macronutrient must play is the following:

1.1 Carbohydrates

Your muscles use the glucose of carbohydrates as fuel. The glycogen is how the body processes and stores glucose, mainly in the liver and muscles.

For low and high intensity exercise, glycogen stores are the main source of muscle energy. But, for longer exercises, the degree to which carbohydrates are used depends on several factors, such as intensity, type of training and diet in general.

The glycogen reserves of your muscles are limited. As you run out, your production and intensity decrease. In this sense, studies have shown that carbohydrates can increase the reserves and the use of glycogen while increasing the oxidation of carbohydrates during exercise.

1.2 Proteins

Many studies have documented the potential of protein consumption before training to improve athletic performance. It has been shown that eating protein (alone or with carbohydrates) before exercise increases the synthesis of muscle protein. For example, one study showed a positive anabolic response after participants consumed 20 g of whey protein before exercise.

Other benefits of eating protein before training include:

  • Better growth, performance and muscle recovery.
  • Increase in strength and lean body mass.

1.3 Fats

While glycogen is used for short to high intensity exercise sessions, fat is the fuel source for moderate to low intensity exercise.

Some studies have investigated the effects of fat consumption on sports performance. However, these studies analyzed high-fat diets over a prolonged period, rather than before exercise. For example, it was demonstrated how a four-week diet consisting of 40% fat increased endurance run time in healthy and trained runners.

2.How long before you should eat before exercising?

The timing of the meal is also an important aspect of nutrition before exercise. To maximize training results, try to eat a full meal containing carbohydrates, protein and fat at least 2-3 hours before exercising. However, in some cases you may not be able to get a full meal for 2 to 3 hours before training. In that case, you can eat a light meal before training. Keep in mind that the sooner you eat before training, the smaller and simpler the food should be.

If you consume food 45 to 60 minutes before training, choose those that are easy to digest and contain mainly carbohydrates and some protein. This will help prevent any stomach discomfort during exercise.

3.What can be swallowed before training?

What foods and how much to eat depends on the type, duration and intensity of the training. A good rule of thumb is to eat a mixture of carbohydrates and proteins before exercise. If you consume fat in the pre-workout meal, then it should be consumed at least a few hours before training.

We show you some examples of balanced meals before training:

3.1 Training that begin within 2-3 hours or more

  • Sandwich of whole grain bread, lean protein and a salad.
  • Omelette and wholemeal bread topped with avocado, and a cup of fruit.
  • Lean protein, brown rice and roasted vegetables.
  • Example of a menu before training

3.2 Training that starts within 2 hours

  • Protein shake made with milk, banana and mixed berries.
  • Whole grains and milk.
  • A cup of oatmeal topped with banana and sliced ​​almonds.
  • Natural sandwich with almond butter and fruit preserves in wholemeal bread.
  • What can be consumed two hours before training?

3.3 For training that starts within 1 hour or less

  • Greek yogurt and fruit.
  • Barrita with proteins and healthy ingredients.
  • A piece of fruit, like a banana, orange or apple.

For better results, experiment with different times and nutrient compositions.

4.Can supplements be used to help pre-workout nutrition?

The use of supplements is common in sports. These products can improve performance, strength, increase lean body mass and reduce fatigue. Some of the best pre-workout supplements are the following:

4.1 Creatine

It is probably the most commonly used sports supplement. It has been shown to increase muscle mass, muscle fiber size and strength.

Although it is beneficial to take creatine before a workout, it seems to be more effective when taken after a workout.

4.2 Caffeine

Among many other benefits, it has been shown that caffeine improves performance, increases strength and potency, helps reduce the sensation of fatigue and stimulates fat burning.

The effects of caffeine are observed 90 minutes after consumption; however, it is said to be effective even when swallowed 15-60 minutes before exercise.

4.3 Branched chain amino acids (BCAAs)

The BCAAs refer to the essential amino acids valine, leucine and isoleucine. Studies have shown that taking BCAAs before training decreases muscle damage and increases muscle protein synthesis.

4.4 Beta-alanine

The beta-alanine is an amino acid that increases the muscle stores of carnosine. It has been shown to be more effective for high and short intensity exercise, as it increases exercise capacity and muscular endurance, while reducing fatigue.

5.How to hydrate in the pre-workout?

Hydration is also crucial, and the body needs water to function. It has been shown that good hydration maintains and even improves performance, while dehydration has been linked to a significant decrease in performance.

It is recommended to consume water and sodium before exercise; this will improve the electrolyte balance. The American College of Sports Medicine (ACSM) recommends drinking at least half a liter of water 4 hours before exercise and ¼ liter of water 10-15 minutes before exercise. In addition, they recommend consuming a beverage that contains sodium to help retain fluids.

Related Wiki Link: Best pre-workout nutrition 

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How Many Calories Should I Eat?

Our body requires energy to carry out its daily functions. About 80 percent of this energy is used by the body for basal metabolic needs such as cellular respiration and blood circulation; and about 20 percent for brain metabolism.

In addition, consuming the right amount of calories can help you maintain your weight. Calculating the number of calories per kilogram is the best you can do, but this depends on a set of variables such as age, height, sex and level of activity, which will affect your caloric needs.

Some formulas can help estimate your needs. That is why they are used as a starting point to determine the number of calories per kilogram you should consume. Let’s see how you can estimate them.

Caloric needs per kilogram of body weight

The calorie needs per kilogram vary according to the level of activity. For example sedentary people usually need between 24 to 30 calories per kilogram, 28 to 34 calories per kilogram if they are moderately active, and 32 to 36 calories per kilogram if they are very active people. Women are at the lower end of this calorie range while men are at the higher end.

You have probably heard that burning 3,500 calories is equivalent to losing half a kilo of weight. Then to lose 1 kg of body weight, you need to create a deficit of approximately 1590 calories.

Calculation of the BMR to estimate the caloric needs

To estimate your caloric needs per kg, you can calculate your resting basal metabolic rate or BMR, and multiply it by the corresponding activity factor. For example:

  • For men, BMR equals 88,362 + (4,799 x height in centimeters) + (13,397 x weight in kilograms) – (5,677 x age).
  • For women, it is 447,593 + (3,098 x height in centimeters) + (9,247 x weight in kilograms) – (4, 33 x age).

This number is then multiplied by the activity factor. Remaining as follows:

  • 1, 2 for sedentary people.
  • 1,375 for people who participate in a light activity.
  • 55 for people who are moderately active
  • 75 For people who are very active.
  • 9 For those people who perform physical activities.

The result is divided by your weight to obtain the number of calories per kilogram that you must consume to maintain your current weight.

How does exercise affect my caloric needs?

The aerobic exercise burns a significant amount of calories, thereby increasing the caloric needs. For example, a low-active man between the ages of 30 and 59 who weighs 75 kilograms needs about 34 calories per kilogram; In case of being active, it requires about 40 calories and about 47 calories if you are very active.

The more intense the exercise, the more calories you will need to burn per minute, so you will have to get more calories. For example, running at a rate of 8 minutes per kilometer burn approximately 0.28 calories per minute per kilogram, while walking at a rate of 12 minutes per kilometer will only burn approximately 0.08 calories per minute per kilogram. It is recommended to try to do a moderate to moderate aerobic activity for 30-60 minutes almost every day of the week.

On the other hand, although the exercise of strength training does not burn many calories compared with aerobic training, you can increase your caloric needs as it will help you build muscle. In this way you will increase your metabolism. It is suggested to try to fit at least two strength training sessions per week.

Considerations on body composition

Usually when you have more weight you need fewer calories per kilogram to maintain weight, even with the same level of activity. This is because heavier people have more body fat, and require fewer calories to maintain muscle fat.

For example a 30-year-old man who weighs 50 kilograms without the need to be very active requires more than 42 calories per kilogram, but a man of the same age who weighs 90 kilograms will only need about 31 calories per kilogram.

As you can see the different ways of estimating caloric needs do not take into account whether the weight comes from fat or muscle , this can underestimate the needs of calories in people who have more muscle as bodybuilders or athletes.

How does aging affect my caloric needs?

In general, people tend to accumulate fat as they age, due to the slowdown in metabolism. This means that as you get older you will need fewer calories per kilogram to maintain your weight. Consuming the same amount of calories will lead to an increase in weight.

Every 10 years you will have to eat around 150 fewer calories per day to avoid a potential increase in weight. Engaging in strength training to build muscle can help limit these decreases, which can be in part due to decreased muscle mass and increased fat mass.

Related Wiki Link: https://en.wikipedia.org/wiki/Calorie_restriction

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Guide For Beginners Of The Raw Food Diet

When it comes to diets and eating styles, every day new modalities emerge that present nutritional and nutritional alternatives for people, either according to their tastes or according to the objectives they have (such as losing weight).

One of them is the raw food diet, which consists (as its name suggests) in consuming raw food in most of the diet. This in turn means a series of benefits for the organism, including weight loss, disease prevention and better health.

But is it really healthy? Experts indicate that adopting a raw food diet can have negative effects on health. However, it will depend on the way you adopt it and the measures you take when carrying it out.

Guide to the raw food diet

1.What is the raw food diet?

As previously mentioned, the raw diet supposes eliminating almost all the cooked foods of the diet, substituting these for other raw or unprocessed foods.

In the raw food diet, the food cannot have been subjected to temperatures that exceed 40 Cº, or failing that, they have had some cooking or alternative preparation, as could happen with pasteurization, dehydration, refined foods, and mixtures, among others.

Now, what is the meaning of adopting the raw food diet? Some people argue that, by subjecting food to a cooking procedure, they would be losing a large amount of essential nutrients for every human being. In fact, it is not recommended to use nutritional supplements when doing the raw diet, since raw foods can supply any need that the organism has.

Most people who adopt this diet often ensure that, in addition to perceiving all the nutrients of each food, they can also experience positive effects such as weight loss, increased energy, improved vitality, and even, decrease a negative impact on the environment by the use of fuels in the kitchen.

2.What foods are included in the raw food diet?

Some experts point out that the raw food diet can have a great similarity with the vegan-vegetarian diet, since most of the foods consumed are fruits, vegetables, nuts, seeds, some legumes, and unprocessed cereals.

2.1 Foods that can be consumed in the raw food diet

  • All raw fruits and vegetables.
  • Nuts such as nuts, almonds, peanuts (peanuts), among others.
  • Raw legume cereals, may or may not be germinated.
  • Olive oil and coconut oil.
  • Seaweed
  • Raw eggs or dairy products.
  • Raw meat or fish

2.2 Foods that cannot be consumed in the raw food diet

  • Vegetables, fruits, meats and cooked grains.
  • Baked foods
  • Refined oils
  • Table salt.
  • Sugar and refined flour.
  • Alcohol
  • Coffee and tea.
  • Rice and pasta.
  • Any other processed food.

3.Is the raw food healthier than others?

Surely before the discovery of fire and its use for cooking, human beings had to eat raw food to be able to live.

Today, thousands of years later, we can see that the practice of eating raw foods still does not go out of style and that, regardless of their benefits, some people prefer to opt for these rather than processed or cooked food.

Although those who practice this diet assure that it is healthy, there is no scientific basis that can corroborate how healthy the raw diet can be, or in its absence, what its main consequences. In fact, according to a study it was possible to determine that both the cooked diet and the raw diet can produce health benefits.

It is believed that when the food is subjected to high temperatures the denaturation of the enzymes takes place; however, when eating raw foods, exactly the same happens when they reach the stomach: the stomach acid and the digestive process in general are responsible for denaturing the enzymes.

Another belief is that when cooking food a lot of nutrients are lost. And yes, probably some of the water-soluble vitamins such as vitamin C or B vitamins can be lost, but cooking can also boost other nutrients, such as antioxidants, lycopene and beta-carotene.

Finally, the cooking process also helps to eliminate bacteria and other harmful compounds such as lectins and phytic acid. In any case, it is important to eat both raw and balanced foods to obtain the best nutrients according to the characteristics of each food.

4.Benefits and negative effects of the raw food diet

Undoubtedly the raw food diet can cause various benefits to the body; however, it can also lead to a series of negative effects that end up affecting your body beyond the benefits it generates.

4.1 Benefits of the raw food diet

  • Limit the consumption of harmful foods such as refined sugar or flour.
  • Includes foods rich in vitamins, minerals and fiber such as fruits and vegetables.
  • Guarantees weight loss, especially for being low in calories.

4.2 Negative effects of the raw food diet

  • Precisely because it is low in calories, some people may suffer an imbalance in their body for not meeting their daily caloric needs.
  • Eating raw foods can cause stomach problems.
  • In the medium and long term they can generate a great nutritional imbalance, due to the carbohydrate deficit that the raw food diet supposes.

5.How long should the raw food diet be?

As long as the raw food diet is carried out for a short period of time, it does not have harmful effects on health.

However, when the raw diet is maintained for a long period of time, a deficit of essential nutrients such as carbohydrates, proteins and some vitamins-minerals originates.

In any case, a solution to this would be to supplement the raw diet with some nutritional supplements, replacement shakes, protein powder or other types of supplements.

Conclusion

Definitely raw foods are vital to maintaining good health, whatever diet they are included in. However, consuming them in excess could lead to negative health effects. In addition, cooking food contributes to better digestion and absorption of nutrients.

On the other hand, although the raw diet contributes to weight loss, maintaining it for a long period of time causes a nutritional imbalance.

Therefore, the best solution is to combine raw foods and cooked foods to achieve a better absorption of nutrients and, of course, enhance the positive effects on health according to the properties of each one of them.

Related Wiki Link: https://en.wikipedia.org/?title=Raw_food_diet&redirect=no

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10 Natural Ways To Reduce Blood Pressure

The high blood pressure is one of the most common yet most dangerous diseases as humans face: it is estimated that worldwide, about one trillion people have it .

Those who live with hypertension, are accustomed to make a lot of concessions in their day to day: stop smoking, stop drinking alcohol or take medications are obvious and necessary steps, but they are not the only ones that someone with this condition can perform.

Science has shown that there are natural methods of reducing blood pressure  that, done consistently and conscientiously, can be of great help to people with this condition.

10 Ways to reduce blood pressure

1.Walk and exercise regularly

A classic and infallible method of reducing blood pressure is to exercise regularly.

An obvious first reason is that exercise helps strengthen the heart, which is the muscle that pumps blood through the arteries. Thus, the more exercise is done, the more efficient the entire process will be.

Studies have indicated that doing 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week is more than enough to see favorable results.

2.Reduce sodium consumption

Salt is one of the most used products in the kitchen around the world. This is because the sodium ions it contains generate shocks that activate our taste system, causing everything we taste with it to have more flavor, not to say better.

But as much as we like its use, most studies suggest that sodium raises blood pressure. In the worst case, it is considered to have a direct impact on events such as heart attacks.

Although there are people who process sodium better than others, if you have been diagnosed with high blood pressure, it is best to reduce the consumption of salt and processed foods that may contain it.

3.Drink less alcohol

The relationship between alcohol and high blood pressure is not entirely clear: while many studies suggest that drinking alcohol harms stress, other studies suggest that moderate consumption can actually benefit the heart.

In any case, what does seem to be clear is that we should not abuse it: it is estimated that high alcohol consumption is directly related to 16% of cases of hypertension in the world.

It is usually considered that moderate alcohol consumption is equivalent to one glass a day for a woman or two glasses a day for a man. If you drink more than that, it is detrimental to tension.

4.Eat more potassium-rich foods

Potassium is a useful mineral for blood pressure, mainly because of its ability to help the body get rid of sodium. Unfortunately, modern diets involve more sodium than potassium, so for someone with high blood pressure it is necessary to make certain adjustments.

These are some of the foods richest in potassium that should be consumed:

  • Vegetables, especially vegetables, potatoes and sweet potatoes.
  • Fruits such as melon, banana, avocado or orange.
  • Dairy, such as milk or yogurt.
  • Tuna and salmon.
  • Nuts and seeds.

5.Eliminate caffeine

Not all people with high blood pressure should eliminate coffee from their diet, but there are cases where it may be necessary.

The caffeine present in coffee generates a shock in our nervous system that can raise blood pressure. However, not all people process this equally, and it is believed that it is those who do not consume coffee regularly who are most affected by its consumption.

If you were not a big coffee drinker before being diagnosed with high blood pressure, it is best to avoid drinking it or at least consult a doctor beforehand so that he can follow up.

6.Learn to manage stress

Knowing how to handle stress is a health issue for anyone, but for those who suffer from hypertension it can be a life-to-death issue.

When we are under stress, the body is in a state of alert that is physically demonstrated in a high heart rate, with its already known unpleasant consequences.

Some people deal with stress in the wrong way, adopting habits that can be even more harmful: smoking, drinking or eating unhealthy foods as a consolation are not appropriate ways of dealing with conflicts.

The best way to handle stress is to perform pleasant activities: taking the time to read a good book, listen to pleasant music or reduce work hours, are healthy and very necessary for any human being.

7.Eat dark chocolate or cocoa

Nothing like a good chocolate to reduce blood pressure; this, of course, provided it is done correctly.

When we eat huge amounts of milk chocolate, our blood pressure will be impaired. However, eating a small portion a day may be useful, especially if it is natural dark chocolate or cocoa.

Cocoa and dark chocolate contain flavonoids, a natural compound that works as a vasodilator. By eating them in small portions, good results can be obtained in terms of blood pressure.

8.Stop smoking

We have all heard that quitting smoking is good for controlling blood pressure, but we rarely stop to analyze the reason for this.

The first thing to know is that, surprising as it may seem, the studies carried out so far have not found the definitive link that demonstrates that the cigarette increases the blood pressure in the long term. However, it is known that each puff of cigar that is given, at least temporarily raises blood pressure.

One thing that is known for sure is that the chemicals in cigarettes tend to damage blood vessels, increasing the risk of heart attack and other conditions, so stopping smoking is a good step to keep in mind.

9.Eliminate sugar and refined carbohydrates

Every day more and more studies appear that demonstrate the link between the consumption of refined carbohydrates and high blood pressure.

It is not just sugar, but all refined carbohydrates such as white flour and other similar. Reducing your consumption is, therefore, a good measure to take.

10.Eat foods rich in calcium

Several studies have indicated that people who have a diet low in calcium are more likely to suffer from high blood pressure.

So far, calcium supplements have not been shown to be able to alleviate tension problems. However, diets rich in calcium foods have shown good results in this regard.

A correct intake of calcium for an adult should be around 1,000 mg per day. For women over 50 or men over 70, consumption should rise to 1,200 mg daily, including foods such as:

  • Dairy products.
  • Cabbage
  • Jewish
  • Sardines
  • Tofu
  • Vegetables in general.

https://en.wikipedia.org/wiki/Blood_pressure

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6 Things You Need to Know The Signs & Symptoms Of Vitamin B12 Deficiency

Vitamin B12, also known as cobalamin, is an important water-soluble vitamin that plays an essential role in the production of red blood cells and the proper functioning of the nervous system. It is found naturally in foods of animal origin, such as meat, fish, poultry, eggs, dairy and products fortified with B12, such as some varieties of bread, and milk of vegetable origin.

Unfortunately, vitamin B12 deficiency is common and you are at risk of deficiency when not acquiring it sufficiently through the diet. The people with greater risk of suffering it are the following:

  • People who take metformin for diabetes
  • People who follow a strict vegan diet.
  • Those who take long-term antacids for heartburn.

The symptoms of B12 deficiency can take years to manifest and diagnosing it can be complex. Find out what they are in order to take better care of your health.

6 signs of vitamin B12 deficiency

1.Pale or yellowish skin

People with B12 deficiency often look pale or have a slight yellowing of the skin and eyes , a condition known as jaundice. This happens when the lack of B12 causes problems with the production of red blood cells in the body.

On the other hand, vitamin B12 plays an essential role in the production of DNA necessary to produce red blood cells, so a lack of this vitamin can be the cause of an anemia known as megaloblastic , in which the blood cells produced in the bone marrow They are fragile and big.

These blood cells can not pass from the bone marrow into circulation. Therefore, there will not be enough red blood cells circulating around the body and the skin will take on a pale color.

The fragility of these cells also means that they break down, causing an excess of bilirubin, a slightly red or brown substance, which is produced by the liver when it breaks down old blood cells.

2.Weakness and fatigue

Weakness and fatigue are common symptoms due to vitamin B12 deficiency. They occur because the body does not have enough vitamin B12 to make red blood cells, which carry oxygen throughout the body. As a result, the body cannot transport oxygen efficiently to the cells of the body, making it feel tired and weak.

In the elderly, this type of anemia is often caused by an autoimmune condition known as pernicious anemia. People with this condition do not produce enough intrinsic factor protein, a protein needed to help the intestines absorb vitamin B12.

3.Changes in mobility

Failure to address vitamin B12 deficiency can bring long-term changes in movement and in the way you walk. It can even affect balance and coordination, increasing the chances of falls.

This signal is often seen by a lack of B12 undiagnosed in the elderly. However, preventing or treating deficiencies in this group of people can improve mobility. This symptom may also be present in young people who have a severe untreated deficiency.

4.Dizziness

Another sign of a lack of vitamin B12 is shortness of breath and dizziness, especially when making efforts. This is because the body lacks the red blood cells needed to get enough oxygen for the cells. However, this symptom may have other causes.

It is advisable to go to the doctor when you notice an unusual inhalation in order to investigate the cause.

Is it possible to detect the lack of vitamin B12?

5.Blurred vision

A sign that there is vitamin B12 deficiency is blurred or disturbed vision. This can occur when a B12 deficiency is not addressed, resulting in damage to the optic nerve of the eyes.

The affectation can interrupt the nervous signal that travels from the eye to the brain, harming the vision. This condition is known as optic neuropathy.

Although it may seem alarming, it is often reversible when people are supplemented with B12.

6.Mood changes

People with little vitamin B12 often experience changes in mood. In fact, low levels of B12 have been linked to mood and brain disorders, such as depression and dementia.

The homocysteine ​​hypothesis of depression has been suggested as a possible explanation. This theory points out that high levels of homocysteine ​​(an amino acid vital to cellular metabolism) caused by a low level of vitamin B12 could damage brain tissue and interfere with signals to and from the brain, which would cause changes in the state of cheer up. In this sense, some studies indicate that certain people with little B12, can reverse the symptoms when supplemented with this vitamin.

It is important to keep in mind that changes in mood and conditions such as dementia and depression can have a variety of causes. Therefore, the effects of supplementation for these conditions remain unclear.

Related Wiki Article: Vitamin B12 Benefits & Side Effects  

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What Is The Hcg Diet And How Does It Work?

The HCG diet owes its fame to be fast and effective. His method is the following: a very low calorie intake linked to the injections or supplements of the hormone HCG or Human Chorionic Gonadotropin, a hormone present in the early stages of pregnancy.

Thousands of people around the world have risked to try this type of food, and have seen firsthand how this diet very low in fat and calories (less than 500 daily), achieved incredible weight loss in a matter of days.

If you are one of those who usually risk by methods to lose weight with greater speed, before you should know what is and how the HCG diet really works.

How did the HCG diet originate?

It was Albert Simeons, a British doctor, who proposed using HCG as a tool to lose weight. His diet, dating from 1954, proposed two basic elements:

  • A diet that will not exceed 500 calories a day.
  • The administration of HCG by injections.

In the HCG diet regular injections of Human Chorionic Gonadotropin are received. Currently, there are so many pills and other presentations of the HCG.

For Simeons, the consumption of this hormone helped in non-pregnant people to regulate the appetite, although to date there has been no medical evidence of it.

Phases of the HCG diet

The HCG diet proposes a method of action divided into 3 phases that, according to your theory, should help you restrict calories without your body hardly noticing.

These 3 phases are the following:

  1. Charge or attack phase: You start taking HCG and consume a meal full of fat and protein for 2 days.
  2. Weight loss phase: You continue with HCG and restrict your calorie intake to no more than 500 per day.
  3. Maintenance phase: You stop the consumption of HCG and gradually increase the consumption of food. You must stay away from sugar and starch for at least three weeks.

For those who have little weight what to lose, 3 weeks of low-sugar diet would be more than enough. Those who have a long way to go, should keep it for at least six weeks, or even repeat the process several times, until satisfactory results are obtained.

What effects does the HCG hormone have on the body?

In the case of pregnant women, who produce it naturally, HCG works like a protein , which tells your body that you are pregnant on the one hand, and on the other hand raising the levels of necessary hormones such as progesterone and estrogen .

The defenders of this type of diet, ensure that this hormone helps to curb other impulses such as appetite.

Does HCG really help you lose weight?

Given the supposed effectiveness of HCG to lose weight, there have been few who have been skeptical.

The fact that a hormone with purposes mainly related to pregnancy, could also serve to calm the appetite and accelerate the burning of calories, seemed unlikely, and indeed it is.

HCG works as a placebo, or at least this is what several analyzes have collected.

One of the studies conducted on the hormone HCG, has shown how patients with low caloric diet lost the same weight, whether they were given the hormone or given a placebo, which makes most of these HCG supplements in a fraud.

On the other hand, there is no scientific evidence to show that HCG helps reduce appetite or speed up metabolism.

Why do you lose weight so fast with this diet?

The real reason for its effectiveness is not due to the consumption of gonotrophin, but to the low caloric count that it entails.

Our body needs calories to function properly, with energy. Restricting them causes the body to begin to burn its reserves of muscle tissue. In the case of overweight people, this is expressed as reduction of measures.

The HCG diet is extreme in this sense: while a calorie consumption recommended for an adult could be around 2000 easily, this diet poses barely a quarter of them.

Not in vain this diet is prescribed for short periods of time. Otherwise, its side effects and collateral damage would be too deep.

Side effects of the HCG diet

The HCG diet has not been approved as a healthy method to lose weight by any food federation. This is due to its not a few side effects. Some of the most common are:

  • Headache
  • Fatigue
  • Depression

All these effects are usually related to withdrawal symptoms, which is not coincidence: restricting calories in such a radical way is a kind of forced abstinence as well.

Other side effects would be an increase in fluid retention, and even the formation of clots in the blood.

Conclusion

The HCG diet is a “miraculous diet”. The problem with this type of diet is that they make up methods, manipulate results and can be highly risky with the sole purpose of selling you products.

In the case of the HCG diet, its high restriction of calories during such a short period of time will make that at the end of the diet your own body is more prone to absorb them quickly to compensate. You could say then that using it runs the risk of suffering a rebound effect.

The depression and anxiety that this extreme regime causes is another factor to take into account. The anxiety and exhaustion will make you want to eat more as soon as “the sentence” has passed.

Instead, it is better to look for diets that moderately raise a coherent and long-term caloric eduction. You will feel better, and not fatigue will help you to complement all this healthily with a good training routine.

Related Wiki Link: https://en.wikipedia.org/wiki/Human_chorionic_gonadotropin

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Keto Hack Diet Review-Effective Ketogenic Weight Loss Pills?

Keto Hack Diet

Keto Hack Diet Review

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What is the Keto Hack Weight loss Supplement?

Keto Hack Diet is an outstanding weight loss formula that reduces your carbs and stored body fat effectively. It works naturally on your body by eliminating the unwanted food desires. It contains fibers and other natural substances that have weight loss properties. It functions magically on your body with the help of ketosis process in which your fat deposits and accumulated fat get burnt and transformed into body energy. There are numerous other fat loss pills and medicines available in your nearby shops but they only give you the temporary comfort. Hence, you remain unhealthy and fat. But this sensational supplement can easily revive your overall health by amplifying the metabolic rate and digestion of your body. A good metabolism and digestive system can easily help you to diminish body fat naturally. As a result, you become slim and attractive after a few weeks only. Keto Hack Diet Ingredients Review

Keto Hack Diet

How Does the Keto Hack Diet Ingredients Works For Lose Weight?

Currently everyone using lot Carbohydrates in their daily meal and your body easy source of energy is carbohydrates and after protein and go to fat body don’t need more energy. So here body starts to store fat in your body and after you got more weight year by year. Here is the point when you starts taking Keto Hack Diet, It changed the order of generating energy from different sources in your body. It starts to increase Beta-Hydroxybutyric Acid (BHB) in your blood stream and starts ketosis in your body which convert fats into energy and you will surely reduce weight 1lb if this process go well. Ketones supply more energy to brain and you will experience more focused and sharp as well.

What are the Benefits you will get from this Keto Hack Diet Pills?

  • The keto shark deposit has many benefits for the body if used in accordance with the bottle of additional instructions. It is very important to follow the instructions because if you do not, you will end up with problems such as side effects. Keto Hack Diet Benefits
  • Keto Hack Diet makes your body thin. How does it burn the fats that accumulate in the body over the years.
  • When this fat is present in the body for so long, it can be very difficult to get rid of it. The shark deposit that Keto sinks burns this stubborn fat and gives you a body frame. Keto Hack Diet Side Effects
  • Keto Hack Diet is also excellent for developing your physical condition and your activity levels.
  • You may feel restless and inactive during the day because the metabolism is too slow. Keto Hack Diet Review
  • In the presence of this supplement, the metabolic rate is high and you feel optimistic. Keto Hack Diet Review
  • Keto Hack Diet creates confidence levels. Most obese people feel very suspicious about themselves. Keto Hack Diet Review

Keto Hack Diet

Plus Points

  • The following advantages that you can get by adding this supplement in your routine
  • It will help you to improve the level of your metabolism. Keto Hack Diet Review
  • It will help you to enhance your energy level. Keto Hack Diet Review
  • It will help you to burn all your excessive calories. Keto Hack Diet Review
  • It will help you to turn your fats into the energy level. Keto Hack Diet Review
  • It will help you to perform energetically throughout your day. Keto Hack Diet Review
  • It will help you to control your food desires. Keto Hack Diet Review

Minus Points

  • Overdose can create an awful reaction in the body
  • It’s only available Online; it’s not available in the local drug stores.

User Comment:

Keto Hack Diet

Bottom Lines

Anyone can conclude by saying that this product is actually effective and beneficial for the body. It helps the body in many ways and the best part is that it has no side effects on the body of the user. The user can see changes in their body within a few days if use only.

 

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When and why should we do an elimination diet?

Intolerance and sensitivity to various foods is very common at this time. In fact, it is estimated that between 2 and 20% of people around the world can suffer from food intolerance.

The elimination diet is the mechanism to identify short-term food intolerances and allergies. For example, eliminating certain foods known for their uncomfortable symptoms and reintroducing them at a later time to analyze their causes is an alternative that can be very helpful in improving health.

By eliminating foods that are believed that the body cannot tolerate properly and then reincorporate them over time, it can relieve symptoms such as bloating, gas , diarrhea, constipation and nausea.

Know when to follow an elimination diet in order to stop the bad symptoms by eating foods that you think are few tolerable and feel better every day.

Definitive guide to elimination diet

1.How does the elimination diet work?

This diet has two phases, elimination and reintroduction.

1.1 Phase of elimination

It involves eliminating for 2 to 3 weeks those foods that you suspect trigger in uncomfortable symptoms. Some of the most common include nuts, corn, soybeans, dairy products, citrus fruits, soy vegetables, wheat, eggs, seafood and those that contain gluten .

If the symptoms continue after removing the food for 2 to 3 weeks, it is best to notify your doctor.

1.2 Reintroduction phase

It consists of slowly introducing the eliminated foods in the diet. Each group of foods must be incorporated individually, during 2 to 3 days, while you identify the symptoms.

Some of the symptoms to consider are:

  • Eruptions and changes in the skin.
  • Pain in the joints.
  • Headaches or migraines.
  • Fatigue
  • Difficulty to sleep.
  • Changes in breathing
  • Swelling
  • Stomach pain or cramps.
  • Changes in bowel habits.

If you do not experience symptoms during the period when you reintroduce food, you can move on to the next food group. However, if you experience any negative symptoms such as those mentioned above, then you have successfully identified the food and you must remove it from the diet. This identification process can last around 5 to 6 weeks.

2.What foods should you remove in the elimination diet?

The best elimination diets are the most restrictive. The more foods you remove during the elimination phase, the more likely you are to discover which foods cause uncomfortable symptoms. Those that are most eliminated are the following:

  • Citrus fruits, like oranges and grapefruit.
  • Vegetables such as tomatoes, peppers, aubergine, white potatoes and paprika.
  • Nuts and seeds.
  • Legumes, such as beans, lentils, peas and soy-based products.
  • Starch foods such as wheat, barley, corn, spelled, rye, oats and bread, as well as any other food containing gluten.
  • Meat and fish, especially processed and seafood.
  • Dairy products such as milk, cheese, yogurt and ice cream.
  • Fats such as margarine, hydrogenated oils, mayonnaise and spreads.
  • Drinks such as alcohol, coffee, black tea, soda and other sources of caffeine.
  • Spices and condiments.
  • Sugar and sweets
  • If there are other foods that are not on the list and that make you feel uncomfortable you can also consider eliminating them during the diet.

3.What are the foods that can be consumed in the elimination diet?

There is enough variety to make healthy and delicious meals. Some foods you can eat include the following:

  • Fruits, except citrus fruits
  • Vegetables
  • Rice
  • Meat and fish, like turkey and cold water fish like salmon.
  • Dairy substitutes.
  • Fats such as cold pressed olive oil, flaxseed oil and coconut oil.
  • Spices such as black pepper and apple cider vinegar.

To stay motivated during this restrictive phase, try to design new recipes and experiment with herbs and spices to add delicious flavor to your dishes.

4.What are the benefits of an elimination diet?

The elimination diet helps you discover which foods cause uncomfortable symptoms so you can eliminate them from your diet. However, this diet has other benefits:

4.1 Reduce the symptoms of irritable bowel syndrome

Irritable bowel syndrome is a very common disorder that affects 10 to 15% of people around the world. Many people find that an elimination diet improves symptoms such as bloating, stomach cramps and gas.

A study in 150 people with this syndrome who followed an elimination diet reduced the symptoms by 10%.

4.2 Help for people with eosinophilic esophagitis

The eosinophilic esophagitis is a chronic condition where allergies produce inflammation of the esophagus. People with this condition have difficulty swallowing dry and dense foods, increasing their risk of suffocation.

Several investigations have shown that the elimination diet is effective to improve the symptoms associated with this disease.

4.3 Diminish the symptoms of attention deficit disorder

This disorder affects 3-5% of all children and adults. Science has shown that this diet can reduce the symptoms that this disorder causes. But, children should not follow an elimination diet unless supervised by a health professional.

However, an elimination diet restricts essential nutrients for growing children, and the long-term limitation could affect the child’s normal growth.

4.4 Improves skin conditions

It can also support a range of skin conditions such as red, itchy, cracked and inflamed skin. Although the causes of eczema are several, it has been reported that certain foods can worsen the symptoms.

In a study of 15 participants with eczema, it was found that an elimination diet reduced symptoms and helped identify the trigger foods.

4.5 Reduces chronic migraine

About 2 to 3 million people in the United States suffer from chronic migraine. The causes are not yet clear, but it has been shown that inflammation could be an influencing factor.

That is why, several studies claim that following an elimination diet can reduce migraines.

5.Are there risks to follow an elimination diet?

Even though elimination diets are a great way to discover which foods cause problems, it could also lead to some risks.

To begin with, it should only be followed for a short period of time, or between 4 to 8 weeks. Further, it could cause nutrient deficiencies.

Related Wiki Link: Benefits & Side Effects Of Elimination Diet