This post is the part 4 of The Ultimate Weight Loss Guide
Balanced nutrition forms 50 per cent of success in our endeavour.
They say it’s easier to convert a man to another religion than to make him change his food preferences. During the first stage, our job is to establish the foundation for our healthy nutrition.
We begin by dramatically cutting the intake of animal proteins (meat and fish) to the minimum physiological standard. We also use primarily vegetable oils for balancing the action of the bowels and for increasing the protein absorption coefficient. However, you must not cut your intake of fats and proteins to zero! Your total daily protein intake should not be less than 50 g!
Products recommended at the first stage of the weight loss program
Your daily ration should include at least 100 g of dietary fiber or bran. Bran is a great body cleanser and they reduce your food cravings by swelling up in your stomach. If you have never eaten bran before, you should start with small portions of 1-2 tablespoonfuls per day. Over the next week you can increase your bran intake to 100 g a day. Bran should be consumed at regular intervals all through the day. Bran always needs to be washed down with some drink.
Yogurt and kefir
They are rich in lactic-acid bacteria which not only enhance digestion processes but also help combat chronic stress. I recommend to drink yogurt and kefir so as to restore intestinal flora and maintain its healthy state.
Your daily ration is a handful of cedar nut kernels – precisely the amount which fits in a clenched fist. Cedar nuts trigger the production of hormones which inhibit food cravings. Once you’ve had your cedar nuts in as little as half an hour your leetite is decreased by 29 %, while the expected amount of food is decreased by 36 % (on average).
A small handful of cedar nuts contains about 200 kcal and 14 g of fat. Its energy value is comparable to that of a can of low-calorie yogurt. Cedar nuts are interchangeable with almonds or hazelnuts.
Other healthy products
Vegetables, potherbs and fruits form the basis of your diet during this stage. They contain healthy carbs and fiber.
4 large apples or 2 grapefruits are to be consumed before 18.00 and should be eaten at a steady pace of one apple / half of grapefruit every 1-1,5 hours.
You can eat any vegetables as long as they are raw (uncooked).
Add 2 or 3 tablespoonfuls of farmer cheese to a vegetable salad.
Farmer cheese is a full-value substitute to meat and fish proteins. It contains proteins (up to 17%), 2.4 – 2.8 % of milk sugar (lactose), calcium, phosphorus, iron and magnesium.
Daily ration of carbohydrates should not be lower than 180 g (3 large apples). For the whole duration of the program, it’s best to stay away completely from fast carbs – sugar, starchy foods, potatoes and white rice.
A daily glass of 250 g of good dry wine will help you enjoy your dinner in the evening.
Wine inhibits the intake of carbs to the blood, facilitates the absorption of proteins and considerably weakens your food cravings in the evenings.
Before going to bed make sure to eat a couple of boiled egg whites. Be careful: not a couple of whole boiled eggs, but only the egg whites!
L-carnitine helps the body produce energy. During the first three days of the program many people who take it experience irritation, hypersensitivity to the way their food looks and smells, some report problems with sleep. It should be noted that these three days prove to be rather tough for some people.
This is probably the hardest period of the adaptation stage during which the concentration of fats and products of their breakdown in your bloodstream reaches its peak level. At this stage, the body will need a little outside help. That is why we turn to a completely harmless substance called L-carnitine.
It is a natural substance which is necessary for cell energy production which in turn stimulates the functioning of cells in deeper skin layers. It contributes to the body metabolism and enables regeneration in upper layers of skin which makes it firmer and smoother. Coenzyme improves metabolism and increases the efficiency of my weight loss program.
Incidentally, this is the only biologically active dietary supplement whose discovery was rewarded by a Nobel prize at the time.
Opt for GMP-certified vitamin and mineral complexes whenever possible (GMP – Good Manufacturing Practice). Such complexes are much more effective than their synthetic counterparts.
The state of our health is based on the correct functioning of a very complex and fundamental biosystem with a great number of connections and interdependencies. Many types of vitamins and minerals are not manufactured by the body itself and can only be obtained from outside sources. Keep that in mind at all times!
Never take any vitamin pills on an empty stomach. Vitamins are absorbed properly only when taken in combination with amino acids from protein-rich food.
Sources of fiber
Fiber is a fundamental component of your daily diet at this stage. Fiber can be found not only in bran but in a variety of vegetables and fruits.
From the chemical point of view, dietary fiber is a form of nondigestible cellulose. The top fiber-rich foods are bran (53–55% fiber content) and vegetables (20–24 % fiber content). Therefore, it is a must to consume vegetables, leafy vegetables and fruits on a daily basis.
Why are vegetables so important in my weight loss system?
The main aspect of vegetables which makes them a healthy type of food is their low calorific value. The only “black sheep” of the vegetable family is potatoes because there are 80 kcal in every 100 g of it. That’s why it does not deserve to be included in a healthy diet. It is fair to say that there are some diets which allow consumption of potatoes although only in very small and strictly limited amounts. The rest of the vegetable family can be safely considered to be products which facilitate the weight loss process.
Surprisingly, some vegetables are claimed to be negative-calorie foods altogether. Negative-calorie food is food that requires more food energy to be digested that the food provides. For instance, cabbage and celery are negative in calories.
If you eat vegetables (except for potatoes) in order to lose weight, it is very hard to get the “extra” calories simply because you just cannot eat too much of vegetables. Such foods satisfy one’s appetite rather quickly thus there is no need to eat too much of them. In other words, it is a perfect combination: low calorific value yet no food cravings.
You have to be careful about tomatoes, though. Tomato in itself is a wonderful vegetable! Tomatoes are an irreplaceable source of lycopene – a powerful antioxidant which helps stimulate the body’s immune system and protect from the development of specific forms of cancer (especially men’s prostate cancer).
However, on the other hand, tomatoes are categorically contraindicated for the elderly and for those who suffer from osteoporosis and joint-related diseases. Regular consumption of tomatoes, tomato pastes, tomato juices and sauces leads to disruptions in calcium absorption, accumulation of calcium salts in body tissues. It also induces the formation of kidney stones and contributes to tooth enamel erosion.
It goes without saying that vegetables being rich in vitamins and micronutrients are essential for balancing the various metabolic processes.
Vegetables are poor in nitrogenous substances and rich in water, which is absorbed slower and is excreted faster than any free liquid. That is why a high intake of fruits and vegetables leads to an increase in water-based excretion of nitrogenous by-products
Our average genetically determined acidity of the blood is 7.3 – 7.4 (pH). In other words, all our vital activities and proper functioning of all body systems require that the blood plasma has a slightly alkaline reaction. That’s where vegetables come in handy. Then all biochemical processes proceed in accordance to the basic designated routine and balance our metabolism. This acidity level is sustained automatically with multiple regulatory systems in the body. Any substantial deviation in any direction from this norm can lead to numerous health issues, and can even be life-threatening.
How can you balance the acidity of your blood?
You can do so by including such foods as vegetables, fruits, berries, milk and farmer cheese into your daily diet. They contain mineral elements with prominent alkaline characteristics (calcium, magnesium, sodium, potassium). Vegetables are rich in vitamins and micronutrients. They prevent fast release of inulin into the bloodstream and therefore do not add up to the expansion of your waistline.
Vegetable fiber facilitates slow release of energy and restoration of normal intestinal flora. Vegetables are best when consumed in salads, dressed with a tablespoonful of high-quality unrefined olive or flaxseed oil (extra-virgin type). These oils improve the absorption of fat-soluble vitamins and act as a rich source polyunsaturated fatty acids.
Bran is a great body cleanser
Bran is a natural byproduct of milling and it consists of the hard outer layers of cereal grain and a small amount of ungraded flour. Bran is rich in dietary fiber, which is a type of complex (“good”) carbohydrates.
Bran contains a set of B vitamins which will all need and which participate directly in the lipid exchange. In addition to that, bran’s ingredients include vitamins PP, E and provitamin A (carotene).
Bran is rich in different mineral elements: potassium, magnesium, chrome, copper, selenium and so forth. Its list of ingredients makes it an indispensable dietary product, which is especially important as a dietary supplement for people with obesity-related health problems.
Bran’s main advantage is its high content of dietary fiber. Dietary fiber helps balance the intestinal activity, improves the colonic microflora, facilitates the excretion of cholesterol and the decrease of blood sugar levels. Bran’s properties make it somewhat similar to activated charcoal.
Intrinsically, bran has a low calorific value and a very low digestibility. However, as it proceeds through the gastrointestinal tract, it can absorb liquids (for instance, 100 g of bran can accumulate up to 400 g of water) and swell, which induces a sense of satiation. Bran effectively helps suppress our food cravings and reduce our food intake.
With that in mind, including bran in your daily diet requires an increase in your daily liquid consumption – up to 1, 5 – 2 liters per day. Failure to do that will not allow bran to perform its adsorbing function.
The meaning of bran for the purpose of weight loss
Bran has a very important property when it comes to treating obesity and diabetes. Its positive effect is related to the inhibition of starch degradation. Not only does bran boast a very low glycemic index itself, it also (what is even more important) can reduce the glycemic index of other foods.
Curative properties of bran have long been known to mankind who used it for treating diseases related to gastrointestinal tract. However, only in recent years scientists have discovered bran’s ability to affect the body’s metabolism in general. And metabolic disorder is the ultimate cause behind the weight gain.
Bran’s porous structure enables it to adsorb bile acids and toxins, to take up and excrete nitrates, which end up in the body together with fruits and vegetables. Regular bran consumption can help cure constipation.
As a food supplement bran is effective for people with functional disorders of liver, bile cyst, pancreatic gland and with chronic stomach and intestine related diseases. Bran’s bile-expelling effect is based on its stimulating influence on the overall physical activity of the gastrointestinal tract (mechanic stimulation).
Regular bran consumption is guaranteed to lower your blood sugar level to its norm!
Scientists from the Netherlands have clinically proven that excessive weight is the most important factor behind the increase of blood cholesterol.
For instance, if you gain just a pound, your cholesterol level will double at once!
Proper ways of eating your bran
Bran should be taken at regular intervals during the day, always with a glass of water or any milk-based beverage (kefir, yogurt or other fermented dairy products).
Bran can hardly be considered to be delicious yet there is nothing repulsive about it either. It is usually sold in the form of “corn curls” so it can easily be used as a light snack, like dry bread crumbs, and as a substitute for a slice of bread for dinner. There’s no harm in indulging yourself in a cup of tea with a handful of such “croutons” at any time during the day. However, even in this issue, there are certain limitations.
Everyone’s gastrointestinal tract has gases. Gases usually make their way into your stomach with gulps of air, and intestinal gases are generated as a waste byproduct of the various microorganism which happily populate your bowels. Most people are sure that their intestinal gas generation is too high. Yet tests show that generally there are no deviations from the standard level.
A healthy person’s bowels usually generate up to 10 cm3 of gas a day and its excretion frequency rate can reach 14 times a day. Intestinal gases primarily include carbon dioxide, oxygen, nitrogen, hydrogen and a small amount of methane. These gases themselves are odorless. Their distinctive foul smell is attributed to sulphur-containing substances which are produced in small amounts by bacteria in the large intestine.
On their way through the gastrointestinal tract, all dietary fiber comes against the colon-based microorganisms which treat it as a fine and nutritious substrate. Fiber ends up in the large intestine unchange and only then it partially degraded to release some gas. Water-insoluble fibers travel through the gastrointestinal tract almost intact and generally do not bring about any serious buildup of intestine gases.
The use of bran is not recommended during exacerbation of arthritis, ulcer, colitis and enteritis of infectious etiology, and of peritoneal adhesions. However, once the inflammation processes are over, intake of bran can be resumed provided that you start again with small portions.
According to the American Dietetic Association, the recommended fiber intake for men is no less than 38 g, and for women – no less than 25 g per day. However, the research conducted by this organization have shown that nowadays the average worldwide daily fiber intake does not exceed 15 g per capita. 40 g of bran contain as little as 8.5 g of fiber.
Therefore, your daily living activities will require a consumption of at least 100 g of bran per day. Moreover, when treating obesity, this standard rate can even be gradually increased. If you have never eaten bran before, you should start with small portions of 1–2 tablespoonfuls per day. Over the next few days, you can increase your bran intake to its maximum daily allowance – 100 g a day.
There is another important issue here. Many people’s daily ration permanently lacks fiber and a sharp increase in fiber intake can disrupt the body’s ability to digest some minerals like zinc, calcium, iron, magnesium and some vitamins like vitamin В12.
Yogurt and kefir as safeguards for your intestines
Most likely you are already aware that everyone has an individual intestinal flora which determines how much of the nutritional substances will be stored as reserves and how much will be processed. American scientists have revealed that fat people’s bowels contain very many of the so-called lazy bacteria which are more prone to aid in production of fat deposits since it is the simplest way of utilizing excessive food.
Lactic-acid bacteria not only enhance digestion processes but also help combat chronic stress. In the course of the study of 35 patients suffering from the chronic fatigue syndrome were given yogurt with Lactobacillus casei bacteria.
After a few weeks, scientists compared the performance data of the patients who were subjected to the experiment to that of the people from the control group who took regular yogurt without the bacteria in question. It turned out that bio-yogurt not only helped to significantly increase the population of digestive bacteria in the bowels but it also aided in relieving the symptoms of anxiety and fatigue.
At the present day in order to enhance the work of gastrointestinal tract and to regulate the composition of intestinal flora people take such biologically active substances are probiotics. These are complexes of live bacteria – lactic-acid bacteria – which are more often represented by bifidobacteria or lactic bacteria, sometimes yeast – all of which are considered common and permanent residents of a healthy bowel.
Probiotics which are made with this type of bacteria are very popular across the globe as nutritional supplements that are especially effective in combination with fermented dairy products. Microorganisms which are present in such compounds are not toxic or pathogenic. Manufacturers of such products claim that all the microorganisms in question retain their vital capacity after going through the gastrointestinal tract and stay alive if the appropriate storage conditions are met. They can include bifidokefir, bifidok, bifidolife or bio-yogurt.
Probiotics are not medicine so they can be taken for long periods of time in order to restore intestinal flora and maintain its healthy state. They cannot bring anything but good. However, if for some reason your body cannot make use of this or that supplement, feel free to choose any other fermented milk product with live bifidobacteria.
Everyone’s gastrointestinal tract has a population of about 400 different kinds of microorganisms. Some of them are beneficial bacteria, so they should be taken care of. They are, to be precise, bifidobacteria and lactic bacteria. Development of other types of bacteria should always be inhibited because otherwise, they can cause serious damage.
Among all the varieties of bacteria which populate the bowels bifidobacteria play a crucial role for us (who are trying to lose weight). Their normal content in the intestinal flora is up to 98 %. Their primary functions are to prevent the development of salmonellas, shigellas and many other pathogenous microbes. Bifidobacteria are responsible for synthesis of vitamin B complex and, more importantly, contribute to the transformation of proteins into amino acids.
As early as in 2004, scientists suggested that human intestine microbial composition can affect its weight fluctuations in a certain manner. For example, the research results, published in Newsweek magazine, contained a scientific validation of this hypothesis.
Scientists have known long ago that intestinal bacteria at large can be divided into the following two groups: Firmicutes and Bacteroidetes. It turned out that obese people have 20% more of Firmicutes bacteria and almost 90 % less of Bacteroidetes bacteria in comparison with the slim half of the world population.
After the obese subjects have spent a year under the scientific supervision, kept a diet with low intake of carbs and fats, lost up to 25 % of their initial body weight, the ratio of the above mentioned types of bacteria changed dramatically. The bowel population of Firmicutes bacteria was reduced while the number of Bacteroidetes has significantly increased.
However, the overall ratio of these types of bacteria still did not become equal to that of the slim people. This fact made it possible to conclude that obesity in itself can unbalance the intestinal flora. Indeed, further study conducted on mice have shown that the effect can be reversed: the change of flora can influence the development of obesity.
It is true that the significance of this discovery for many people who would like to lose weight and even for practicing dieticians at this point still demands further study. However, there is one point which we can be sure of: well-being and functioning of the bowels, its capability to transform and absorb food play a crucial role in normalizing metabolism and, consequently, in treating obesity.
The healthy ratio of bowel bacteria facilitates normal digestion and absorption of proteins, sustaining water-electrolytic balance and other vital body systems. Bilirubin and cholesterol metabolism would not be possible without certain fatty acids which are produced by the intestinal flora. Even at a normal state of health, there are continuous changes of the ratio between useful and provisionally pathogenous (malignant) flora of the digestive tract. Such changes can vary from short-term (dysbacterial reactions) to long-term (bowel dysbacteriosis).
Representatives of the so-called normal flora which are found in the intestines are naturally prone to protect its environment from the invasion and quick proliferation of pathogenous and provisionally pathogenous microorganisms. One of the most frequent reasons behind the development of dysbacteriosis is improper, unbalanced nutrition (predominance of carbohydrates, animal-based fats, lack of fruit, leafy vegetables, regular vegetables), prolonged treatment with antibiotics and hormone-based drugs. All of these factors can lead to elimination of a better part of the normal flora bacteria and, consequently, to rapid proliferation of the pathogenous intestinal flora.
In order to sustain the vital activities of the intestinal flora we spend up to 10 % of the total daily calorific value and up to 20 % of consumed food in terms of its volume (average values).
Remember! A transfer from low-fat vegetable-based nutrition to a diet rich in fats and sugar in less than a day leads to a change in the structure of bacteria colonies which populate the bowels. In fact, it is the obesity-related bacteria which usually begins to proliferate very rapidly.
In order to balance the intestinal flora I usually take any fermented milk product with live bifidobacteria which help regulate the bowel activity.
Farmer cheese and its importance in my weight loss system
Farmer cheese is made by adding lactic acid bacteria and rennet to coagulate and acidify milk and further draining off the whey. It is a healthy food for almost everybody. When eated alone, farmer cheese is digested without any difficulty. It abounds in such essential substances as methionine (amino acid) and its precursor – choline. Hence its ability to serve as a full-value substitute to meat and fish proteins. It contains proteins (up to 17%), 2.4 – 2.8 % of milk sugar (lactose), calcium, phosphorus, iron and magnesium.
Calcium helps maintain the teeth, acts as a building material for bones, contributes to blood coagulation and lipometabolism. Phosphorus also aids in the generation of bone tissue and forms a part of many vital enzymes of the body. Some substances found in farmer cheese trigger the activity of vitamins C and В12. Farmer cheese is a healthy food practically for anybody.
Farmer cheese is a great source of calcium and phosphorus. If you are a women of postmenopausal age (which is a risk factor for the development of osteoporosis) then you definitely need to include farmer cheese into your diet regardless of its fat content. Fat-free farmer cheese is usually made of milk powder on a mass production scale. It does not contain any significant amount of calcium. And even if it were there, it still couldn’t be digested because calcium can be absorbed only from farmer cheese of medium and high-fat content.
When shopping for farmer cheese, make sure to check how it looks. It should be solid white, crumbly, without oversized firm lumps. Farmer cheese is best when consumed with vegetables and potherbs.
30 g of nuts contain 15 g of fat (on average), which is half of the daily fat intake! However, you have to keep in mind that not all fats are the same.
There are two types of fat: saturated and unsaturated. This classification is fundamental because it determines the differences in their properties and effect on the body. Nuts, admittedly, are rich in fat yet the better part of it is represented by polyunsaturated and monounsaturated fats. With moderate consumption, these fatty acids are capable of boosting oxidation and elimination of other harmful fatty acids. Unsaturated fatty acids also power up tissue thermogenesis by stimulating the burning of fat at the cellular level.
The effect of essential fatty acids on metabolism is a relatively new scope of study. In one of the successful experiments related to this area half of the volunteers all of whom were obese, managed to lose weight without any limitations imposed on their regular food intake. They just took a daily 400-mg dose of gamma-linolenic acid which is an ingredient of cedar nuts.
Your body continuously needs the “right” kind of fats – the so-called polyunsaturated fatty acids in all their variety. They are required for maintaining the low level of cholesterol, improving the skin elasticity, for generating fully functional sex hormones and for keeping you smiling.
Cedar nuts which I recommend to take during the first stage have a high content of L-arginine. Apparently, L-arginine aids in the synthesis of a mysterious substance – nitrogen oxide – which still remains the subject of further study. Nitrogen oxide facilitates the expansion of blood vessels by boosting the blood flow and lowering the blood pressure. Nitrogen oxide, if introduced even in small amounts, raises the survival rate following a heart attack by 48 % and decreases the severity of the attack by 59 %. It also has a perceptible effect on sexual relationship. For instance, the drug-induced effect of “Viagra” and its counterparts has a lot to do with nitrogen oxide and its properties.
Dietitians have long been aware of the fact that cedar nuts increase the rate of satiation and weaken the appetite. Thus, they assumed that nitrogen oxide can be linked to lipid metabolism. Subsequent research and tests revealed that nitrogen oxide is indeed able to stimulate cell mitochondria by helping to increase lipid oxidation.
Usually, my intake is no more than a handful of cedar nut kernels – precisely the amount which fits in a clenched fist.
Fruit for a healthy and productive lifestyle
Fruit is one of the oldest and the most wonderful gifts of nature. The human body is ideally designed for its digestion and absorption. The majority of fruit varieties is a remarkable source of carbohydrates which, as opposed to refined sugar, are fully balanced with macro- and micronutrients, biologically active substances, and so forth. Fruit does not induce a rapid release of insulin and, consequently, do not facilitate generation of fat deposits.
In most cases, a diet implies a complete elimination of only one food group from your nutrition plan (for instance, elimination of fatty or sweet foods). At some time scientists have decided to settle this issue once and for good. They have gathered some volunteers and divided them into two groups. The first group kept to a “positive” diet which focused on increased intake of fruit, whereas the other group practiced a “negative” diet which centered on cutting the intake of harmful products. As a result, people from the first group (who were on a fruit diet) lost 3 times as much weight as people from the second group.
Why do I recommend apples?
During the first stage of the program, I recommend to eat 4 large apples every day before 18.00. They should be consumed at a steady pace of one apple every 1-1, 5 hours. Varieties or the color of apples do not really matter, at that.
At the same time, if you have some chronic stomach diseases (gastritis, peptic ulcer), it is best to opt for low-acid apples. Apples can be stewed or baked with cinnamon or cloves added according to taste. The first apple should be eaten in about an hour after drinking a fermented milk beverage with bran and cedar nuts.
Some foods are known for being able to naturally weaken your appetite. In this respect, apples are at the top of everyone’s list. As the body digests this fruit it produces a certain hormone called GLP-1 which signals the brain that we are full. American scientists have proven that if you eat just one apple before your regular meal, then during your next meal after that you will most likely eat less by 15%.
The results of clinical testing carried out by a group of Japanese scientists revealed that as little as 3 apples eaten during the day reduce the lipid content of the blood by 20 %.
Indeed, apples are the most healthy fruit for those who are looking to lose weight. Yet another advantage of apples is the tartronic acid (Vitamin E, which can also be found in trace amounts in fresh cabbage and sauerkraut, cucumber and quince). This acid hinders the process of transforming the excessive dietary carbs into endogenous subcutaneous fat deposits. Hence it’s impossible to obtain an overdose of carbs from eating apples.
Apples are capable of enhancing metabolism. They are rich in phosphorus, sodium, iron; they can dissolve uric acid and have a beneficial effect on salivary gland secretion. Other substances, found in apples (like quercetin) are capable of inhibiting the development of cancer cells and have anti-inflammatory and antioxidative properties.
This is by far not a complete list of benefits of apples for people with overweight. This wonderful fruit is an absolute champion in its content of pyruvic acid salts (pyruvates).
Pyruvate or pyruvic acid is an all-natural product, being the key element of the citric acid cycle (also known as the Krebs cycle). This cycle is a sequence of complex biochemical reactions which ultimately supplies energy to cells. Pyruvates are a harmless substitution for carbs. That is why it is only logical that adding pyruvates is similar to pouring kerosene in the energy bonfire of the body, without using any carbs, for that matter. Indeed, the surplus of carbs makes its own contribution to the generation of fat deposits. One of the studies has shown that patients who took pyruvates on a regular basis lost from 30 to 50 % more fat compared to members of the control group.
Pyruvates not only can stimulate the degradation and elimination of fats. In addition to that, they are capable of transforming into yet another valuable (for fat boys and girls like us) amino acid which is alanine. Alanin is an essential source of energy for the central nervous system. It takes an active part in sugar and organic acid metabolism, yet most importantly, in critical situations of hypoglycemia (sharp decrease in blood sugar level) it can serve as auxiliary stock for the synthesis of glucose.
Apples are rich in fiber which does a fine job of boosting the gastrointestinal tract and creates the necessary conditions for further production of its own useful bacteria in the bowels. In addition to that, apple acids help prevent the development of putrefactive bacteria. Even a single apple a day can significantly bolster your digestion system and help cleanse your intestines. The cleansing effect of apples is due to pectin – a non-irritating stimulator of the intestinal motility and a great facilitator of natural elimination of waste products from the body. Apple pectin when absorbed into the bloodstream engages and eliminates the excessive liver-based cholesterol as well as other harmful elements like lead and arsenic.
Eating two apples a day helps to eventually bring down the blood cholesterol level by 16 %.
Apples are rich in calcium. Moreover, they aid in better calcium absorption from other products. As opposed to oranges, apples have a 50% higher content of vitamin A which aids in prevention of colds and other infections as well as helps maintain good eyesight. Apples have a higher content of a quite uncommon vitamin В2 (riboflavin) than any other kind of fruit. This is a so-called appetite booster which balances the digestion of proteins and fats.
Thus the conclusion is as follows: during the first stage, it is a very good idea to eat apples. However, by way of exception they can sometimes be substituted for a two grapefruits. Generally, the choice will depend on the degree of tolerance to a product, what season of the year it is and individual taste. Do not mix types of fruit during the day. It is best to eat only one type of fruit in a day.
Numerous studies have shown that grapefruit contains a special substance called naringin – a citrus flavonoid – that aids in balancing the lipid metabolism. Naringin stimulates the functioning of liver and is characterized with a moderate bile-expelling effect. Regretfully, naringin is found in the most bitter part of grapefruit – a translucent film which separates the wedges of the fruit. Therefore if you do intend to eat a grapefruit, make sure to eat all of it (rindless, of course) and view its bitterness as a “sweet magic pill” that will help you become slim and beautiful again.
Just 2 or 3 wedges of grapefruit can affect your insulin level. That, in turn, can weaken your food cravings and power up your metabolism. That is why regular consumption of grapefruit has a very beneficial effect on your physique.
Even one grapefruit a day can help people with cardiovascular diseases to normalize their blood cholesterol levels.
Olive and flaxseed oil
You will have to avoid the so-called “bad” fats and replace them with ones that are more healthy and essential for your body.
In regards to bad fats, I am not referring to ones which have a high calorific value. I mean those which contain saturated fats and trans fatty acids. These types of fat do not any good for the body yet they increase the risk of many diseases.
“Good” fats include monounsaturated and polyunsaturated fats. These fats cleanse, nourish and stimulate the body to fight various health problems and struggle with excessive weight.
The “good” varieties of fats also include olive and flaxseed oils.
Healthy qualities of olive oil
Olive oil is unique in that, unlike most of other vegetable oils, it is not extracted from seeds using solvents or heat but instead, is produced in the way which preserves and transfers natural components of olives into oil. This is why olive oil is the richest in nutritional substances and aromas.
Olive oil is healthy because it does the following:
Reduces bad cholesterol
Olive oil contains many monounsaturated fats. These are good types of fat compared to saturated ones because they facilitate weight loss and help balance your digestion.
In other words, monounsaturated fats helps lower the level of bad cholesterol as well as the level of triglycerides in your blood.
Lowers the risks of blood strokes and heart-related diseases
It has been scientifically validated that olive oil can be used as an anti-inflammatory and antioxidant agent and is capable of relieving the symptoms of ischemic heart disease.
Balances your blood pressure
Due to its anti-inflammatory properties and the oxidating effect of its cholesterol on mucous membrane of blood vessels olive oil weakens the vascular tone and expands the blood vessel walls thus lowering the blood pressure.
Cleanses your gallbladder and liver
Olive oil stimulates the functioning of the gallbladder and helps prevent the formation of gallstones. It also cleanses and eliminates fat-soluble toxins from the liver.
Effectively contributes to cancer prevention
Scientists recommend to take olive oil as a means of prevention of breast cancer, diabetes, metabolic syndrome and colon cancer.
Effectively contributes to prevention of arthritis and asthma
Olive oil is rich in healthy monounsaturated fats which can act as an anti-inflammatory agent. By way of reducing the inflammated area these fats can prevent or help treat such diseases as arthritis and asthma.
Why is olive oil beneficial for those seeking to lose weight?
The first thing that should be noted is that olive oil has a very high calorific value:
There are 120 calories per a tablespoonful.
However, such a high calorie rate is not something you should worry about. I just want to warn you to be careful with the amount of this oil you can consume – it should not be too much. The normal intake is up to 2 tablespoonfuls a day. This is quite enough for the purpose of cleansing and recuperation of your body.
All the weight-loss-related goodies of olive oil become apparent if we take a closer look at its ingredients. Olive oil is rich in oleic acid which enhances and balances your metabolic processes.
In the course of gastrointestinal digestion, oleic acid stimulates your nerve cells and triggers them into sending a signal to the brain that your food cravings have been satisfied. And when your body thinks it is full, it does not attempt to drag us to the fridge so often for another snack.
The taste of olive oil and its aroma both help reduce your food cravings, increase your serotonin level and impart a sense of fullness.
The list of ingredients of this wonderful substance includes Omega-3,-6,-9 acids as well as a large variety of other unsaturated fatty acids. They are much more plentiful in this oil than in cod-liver oil with which mom and dad literally force-fed us when we were kids. In addition to that, flaxseed oil is a source of vitamins A, B, E, F and potassium which has a positive effect on cardio blood vessels, enhances mental activity and eliminates swellings.
Flaxseed oil boosts various metabolic processes, helps lower the blood cholesterol level and aids in making the blood vessels more elastic and firm. Consistent intake of flaxseed oil facilitates cleansing the body of various parasites which may literally devour it from the inside. From women’s perspective, this product is of an even greater value because it helps balance the endocrine profile which is prone to regular disorders that can cause considerable harm to their health and general well-being.
Hundreds of pregnant women have reported numerous highly beneficial effects of flaxseed oil on fetal development and elimination of risks of any serious pregnancy-related health problems. Nonetheless, flaxseed oil can also be taken for the purpose of losing weight. This is exactly what men and women have been concerned with lately because obesity is becoming an increasingly pressing issue across the globe.
Quite a few people may just shrug their shoulders in surprise: “how can some calorie-rich oil help to lose weight?” Indeed, it can! Although it works in a very tricky way. Dietitian scientists have long discovered the secret of flaxseed oil: after it is consumed, it does not deposit itself in the body causing you to gain weight but instead, it degrades the fat into ordinary water and glycerin. These two products of degradation are not absorbed into the bloodstream. Instead, they are naturally removed from the body. In other words, flaxseed oil works wonders. However, its peak efficiency as a catalytic agent occurs only during night-time when the body is asleep. If you take a tablespoonful of flaxseed oil before bed, it will stop the food you’ve eaten during the day from building up new fat deposits in your body.
It turns out that flaxseed oil not only degrades fatty acids but it also helps the body to rid itself of toxins and other waste which line the walls of the colon. Such cleansing results in normalized blood pressure, rejuvenation of skin cells, strengthening of blood vessels and in a generally cheerful frame of mind. If used for the purpose of weight loss, flaxseed oil brilliantly deals with unbearable food cravings which happen to emerge at the most unseemly hours. If you take this oil, you will not be tormented by food cravings before going to bed at the end of the day. Isn’t that a neat solution to a worldwide issue?
Wine will bring diversity to your daily diet during the first stage
You can treat yourself to a glass of dry white or red wine as an addition to your evening salad. Young wine inhibits the intake of carbs to the blood, facilitates the absorption of proteins and considerably weakens your food cravings in the evenings. For the same reason, dry white wine can be permitted to people with diabetes.
However, wine needs to be drunk in the proper way! Just a single glass of wine and neither before nor after one’s meal but only during the meal. Now if you are among those people who refrain from drinking any alcohol whatsoever – I would not recommend adopting this habit – because in the long run there is a risk of developing a certain addiction to it and various alcohol-related health problems.
A few words about protein consumption during the first stage
Shortage of protein leads to muscle atrophy and, consequently, the process of losing weight comes to a standstill. The importance of the complete protein intake at sufficient levels is an undisputed fact.
What exactly is meant by protein? Protein is a building material for the walls of our cells, muscles and fibers. It is the base of many structural elements and body tissues, a component of all body enzymes and some of its hormones. Protein takes part in immune responses and enables the body to move and enjoy living. Proteins constitute from 15 % to 20 % of the total weight of an average person’s body tissues. Clearly, this number will be different for an overweight person because of the excessive fat content.
In the course of aerobic training, the body protein requirement may amount to 1.2 – 1.4 g per 1 kg of body weight. Yet the increase of protein intake will lead to a sharp decline of its biological value, that is, its digestibility coefficient. And vice versa, a sharp and temporary cutback of protein intake doubles its digestibility!
In other words, the more carefully we calculate our allowance of protein-rich foods, the higher its digestibility coefficient. The more protein we eat, the less of it we are able to digest. Hence the conclusion: protein is most effectively digested and utilized by the body at lower levels of protein intake.
Important note! If you combine animal-based proteins (30 %) and plant-based proteins (70 %) in your diet the digestibility coefficient values become twice as much compared to those characteristic of consuming one type of proteins only (animal or plant-based).
The main objective of the program’s first stage is cutting the animal-based protein intake to the minimum acceptable level which in the long run helps to increase the degree of its absorption.
We make a sharp cut in the animal-based protein intake by replacing most of it with plant-based proteins. Consequently, if we want the body to make the most of plant-based proteins, we have to subject it to carefully controlled physical exercises. To avoid muscle atrophy in the context of severe limitations of protein intake it is necessary to exercise your muscles in a certain aerobic mode. No more yet no less. Which type of physical exercise is the most adjusted to human physiology and common for all people? It is walking!
GO TO THE PART 5 OF THE ULTIMATE WEIGHT LOSS GUIDE >>> Start Losing Weight with the First Stage Physical Activities!
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