What is the elimination diet, how is it used?
The elimination diet is mostly a diet program in which certain food or nutrient groups are removed from the diet plan to find the causes of gastrointestinal problems. Usually food allergy it is also used to detect intolerances. Expert Dietitian Mystery Marine, Answers to questions about the elimination diet…
HOW TO APPLY THE ELIMINATION DIET?
The elimination diet is a program that aims to detect nutrients that the body cannot tolerate and remove them from the nutrition routine for a while. The individual is monitored for some time by removing these foods from the diet list. One of the most important features of this diet program is that the removed nutrients are then added to the diet list one by one. In this way, the food or food groups that disturb the person are determined. In the process of elimination diet, it will be very useful to take note of your daily nutrition routine, that is, to keep a nutrition diary. Eliminating certain nutrients can cause conditions such as fatigue and fatigue. In order to prevent these conditions, energy intake should be added instead of the foods eliminated from the diet and this program should be prepared by a nutritionist.
HOW LONG IS THE APPLICATION PERIOD?
The elimination diet consists of 2 stages and lasts about 4-6 weeks. In the first stage, certain foods are removed from the nutrition plan. At this stage, all foods that the body may react negatively, cannot digest and are at high risk of intolerance are excluded from the nutrition program. This can take an average of 2-4 weeks. All the symptoms indicated by the person before starting the diet are expected to pass during this time. In the second stage, nutrients are included in the re-nutrition plan in order to see which nutrients are causing symptoms. Once you identify the foods that cause symptoms, these nutrients can be completely removed or limited from the nutrition plan.
WHO SHOULD BE APPLIED?
The elimination diet may not be suitable for everyone and for all age groups. Children, especially those in growing age, or those with allergies, should be careful. This diet is especially effective for reflux, indigestion, stomach complaints, etc, diarrhea, constipation, It is a viable diet for people who have digestive and excretory problems along with gas and bloating. Again eczema, positive results are also obtained in disorders such as migraine, attention deficit and hyperactivity disorder. Elimination diets, when applied for a very long time, can lead to some deficiencies, as they reduce the intake of foods that are quite important for the body. Also, pregnant and breastfeeding people may not be correct to follow this diet. Other than that, the remaining persons should also exercise expert control.
DOES THE CLIP GIVE?
Elimination diets are not used for weight loss purposes. However, weight loss can be seen in people who apply white flour, gluten and high-fat foods because they are removed from the diet. Since everyone’s metabolic rate is different, the amount of weight lost during the process of the elimination diet may also vary from person to person.
WHAT ARE THE THINGS THAT SHOULD NOT BE CONSUMED?
The nutrients that should be avoided in the elimination diet are;
Acid-containing fruits such as oranges and grapefruit, including,Tomato, pepper, eggplant, tomato,Red and chili pepper,All nuts, all,Legumes such as beans, lentils and peas, etc,Grains with gluten content and all nutrientsProcessed meat and shellfish,Dairy products such as milk, cheese and yogurt, etc,Oils such as butter, margarine, etc,Drinks such as alcohol, coffee and black tea,Sugar, sweets and chocolates.
How to implement the weekly keto diet
Today we will introduce you to how to implement the weekly keto diet, with easy and simple steps so that you can enjoy its many benefits that rid you of many health problems.
The keto diet is based on eating small amounts of carbohydrates and larger amounts of fats and proteins. This system aims to push the body to use fats as the main source of energy instead of carbohydrates.
Benefits of the keto diet
Adhering to the keto diet for a week gives the body many benefits, which we will share with you below
Reduce appetite and eliminate hungerImprove cardiovascular healthImprove blood fat and cholesterol levelsAdjust blood pressure level
How to apply the weekly keto diet
The weekly keto diet can be implemented by following a nutritional schedule that includes meals that are low in carbohydrates and rich in fats and proteins. This schedule can be repeated weekly as desired. Daily meals should include different sources of proteins, healthy fats, and low-carb vegetables.
Example of a weekly keto diet schedule:
Day 1: Breakfast with fried eggs with natural butter and some vegetables.
Lunch includes bacon with eggs or salmon and vegetables.
Dinner consists of full-fat yogurt and a handful of nuts.
Sunday: Breakfast: eggs and some vegetables. Lunch includes balls of minced meat and vegetables.
Dinner consists of full-fat yogurt and a handful of nuts.
Friday: Breakfast is bacon and eggs. Lunch includes grilled chicken with spinach.
Dinner consists of full-fat yogurt, natural juice, and berries.
This schedule can be modified according to personal needs and preferences. It is recommended to stop eating foods rich in sugar and focus on eating foods rich in fiber and healthy fats
What is Summer Detox? How to Make a Summer Detox?
With the arrival of summer, the word “detox” took its place in our lives. In other words, it is the right time to immerse ourselves in the light foods of summer after the high-calorie foods of the winter season. If you missed a lot these days, if you want to give yourself a little break and moreover, if you want to rest your body, summer detox may be for you. First of all, let’s start our article by briefly talking about what a summer detox is.
What is a summer detox?
It is a type of detox made with summer fruits and vegetables. It consists entirely of light vegetables and fruits. It relieves the body, calms and relieves fatigue. When you say detox, don’t think of those waters that make you hungry right away. Summer detox is a form of purification. It is made with healthy vegetables and fruits. The primary purpose is to purify and lighten the body. Summer detox is a special nutrition program that includes delicious summer fruits and vegetables. It is made to rest the stomach that is constantly busy digesting heavy meals and getting tired. It is an ideal purification method especially for those who have digestive problems. It is said that he lost 3 kilos in 3 days. Doing it for a long time harms the body, so it is important to do it judiciously
In the summer detox list, the day starts with a glass of water with lemon. It is followed by green-rich smoothies. Snacks are important, for example, carrots are ideal. At lunch, green delicacies are supported, such as a low-fat salad with plenty of greens. When it comes to detox, a diet based on only liquid consumption and fasting comes to mind, but summer detox is the opposite of these. The purpose of summer detox is to purify and lighten the body. In doing so, he benefits from every food; It offers a nutrition program rich in protein, calcium, vitamins and minerals. All this is of course limited. It is not a free-for-all nutrition program, but it gets support from many vitamins and minerals. It is recommended to apply for a total of 3 days because too much can be harmful. Losing so much weight at once will alleviate the edema in the body, but it is a question mark whether it will make you lose weight more than fat. Such diets are more beneficial for edema. For this reason, it is recommended to be done in between long-term diets.
What should be considered when doing a summer detox?
The first and most important thing when doing a summer detox is to be convinced that it is not a sustainable diet. Summer detox is not done all the time, it is done occasionally to purify the body. Your dietitian or doctor should definitely approve because not every detox is good for everyone. In order not to endanger your health, you must consult your doctor. It is not a suitable diet for those with serious or chronic conditions. It may interact with the drugs you use regularly, so doctor approval will be required again. In order to benefit from the summer detox effectively, it is necessary to keep water consumption at an ideal level. Regular water consumption is very important. The quality of your sleep is also one of the factors that affect the efficiency of the summer detox. You must pay attention to your sleeping pattern. A summer detox accompanied by a regular exercise program will definitely benefit. If you have the opportunity, apply the summer detox with sports. Summer detox offers a limited nutritional option, that is, it is applied with limited foods. This can negatively affect your health after a while, so you should not eat one type of diet for a long time. Summer detox does not support weight loss in the long run and cannot be done for a long time. The only way to make weight loss permanent is healthy eating and exercise. Such intermediate detoxes are effective in purifying the body and without relieving edema. Summer detox does not support weight loss in the long run and cannot be done for a long time. The only way to make weight loss permanent is healthy eating and exercise. Such intermediate detoxes are effective in purifying the body and without relieving edema. Summer detox does not support weight loss in the long run and cannot be done for a long time. The only way to make weight loss permanent is healthy eating and exercise. Such intermediate detoxes are effective in purifying the body and without relieving edema.
What is MCT oil and what is it used for?
What is MCT oil? We recently talked about healthy and best fats for you and the keto diet as well. But there has been a lot of talk about MCT oil lately because it has many health benefits, from aiding weight loss to keeping your body energy. So you need to know why it is useful and where to find it and also some recipes to try it.
What is MCT Oil?
MCTs refer to Medium Chain Triglycerides, which are made up of Medium Chain Fatty Acids. MCT oil is a saturated fat but is a more concentrated source of coconut oil. Without going into the scientific details of its chemical composition, MCT oil consists of chains of carbon and hydrogen, and it is of medium length in chemical composition, with a length ranging between 6-12 carbon atoms.
This chemical structure is what makes MTC oil useful because it is easy for the body to digest and absorb as an energy source. Unlike other fats, MCTs do not need bile or other pancreatic enzymes to help break them down. They are smaller in size and are easily absorbed by the small intestine and transported to the liver, where they are converted into ketones.
Ketones are substances produced by the body when fats are used as an energy source, unlike glucose.
This means that MCT fat is used by the body as fuel instead of being stored as fat. Due to its fat molecular structure, MCT oil is often beneficial for people with gallbladder problems or malabsorption issues such as leaky gut syndrome, or Crohn’s disease because they are easily digested and absorbed into the body.
Nutritional Facts in MCT Oil
Per 1 tablespoon of MCT oil (15 ml):
- Calories: 130 kcal.
- Total Fat: 14g
- Saturated fat: 14 grams.
- Medium chain triglycerides (from coconut or palm): 14 grams.
- It also provides about 50-65% of the daily requirement of caprylic acid, and 30-45% of capric acid.
MCT oil has many health benefits such as supporting the metabolism, maintaining a healthy weight, improving digestion, balancing hormone levels and increasing energy. Medium-chain triglycerides such as coconut oil have anti-microbial and anti-inflammatory properties, so it is useful in maintaining a healthy gut by eliminating harmful gut bacteria. You can find medium chain triglycerides in various foods such as:
- Coconut oil
- Palm seed oil.
- Cheese.
- Butter.
- the milk.
- Yogurt.
However, one of the largest sources of medium chain triglycerides comes from concentrated MCT oil. MCT Oil is neutral in flavor and can be used in various recipes such as sauces and sauces or even in your morning coffee. We are going to show you two different recipes with MCT oil that you can use to start introducing more healthy fats into your diet. We like them because they help you get healthy snacks and eat them on the go. Both help maintain energy levels as well as supply healthy fats throughout the day.
MCT Oil Gummy Dessert Recipe
the components:
- 1 cup of frozen berries.
- 1 cup of ginger kombucha.
- 4 tablespoons of gelatin.
- 1-2 tablespoons of MCT oil.
And if you use MCT oil, tell us how you use it
THE EASIEST KETO DIET MEALS TO LOSE WEIGHT
Obesity is classified as one of the health problems affecting the whole world. More than 700 million people suffer from it in the Middle East, according to the 2015 statistics of the World Health Organization.
There are many ways that people use to lose weight, there are those who follow a diet or exercise, and keto diet meals are one of the modern weight loss methods. Today, we offer you, dear reader, everything you need to know about the keto diet, and its easiest
WHAT IS THE KETO DIET?
It is a diet that relies on a high percentage of fat and protein in its meals and a low percentage of carbohydrates. This diet is similar to the Atkin diet and the low carb diet to lose weight, this system was originally created to treat epilepsy and relieve its symptoms. Then I discovered its importance for cancer patients, as it deprives cancer cells of their first food, “sugar.” In its first appearance, this diet meal was known as the classic keto diet, and the carbohydrate content of it was only 5%.
There are many types of keto diet over time, but they all share the same rule, which is to accustom the body to use fats for energy production instead of carbohydrates. The process of fat metabolism produces ketones, which is called the ketosis process.
THE HEALTH BENEFITS OF THE KETO DIET
When you reduce the proportion of carbohydrates in food, the body automatically switches to the ketogenic process. And it is not only the keto diet that helps the body to enter that state, intermittent fasting may help to do so faster. Scientists have discovered several health benefits of the keto diet, including:
- Reducing the level of sugar in the blood.
- Improving the body’s sensitivity to insulin, and therefore it is suitable for diabetics, but a doctor should be consulted first.
- Reducing body fat percentage .
- Reduce cholesterol and blood pressure.
- Reducing seizures in children with epilepsy.
- Some research has also found that it reduces symptoms of Alzheimer’s disease and parkinsons disease .
Research is still ongoing to prove these results, and discover more benefits of the keto diet.
SIDE EFFECTS OF KETO DIET MEALS
Change is followed by a change, changing the nature of food and the proportion of nutrients in it, followed by some symptoms that disappear within several days. Among these symptoms:
- feeling thirsty
- Dry mouth.
- frequent urination.
- loss of appetite
- Diarrhea or constipation.
This may be accompanied by a feeling of loss of energy, lack of mental abilities, the desire to sleep and the inability to make an effort. Therefore, it is recommended to gradually change the eating regimen, so that the body does not suffer. There are keto diet recipes for beginners to help them transition gradually. It is not recommended to continue on the keto diet for long periods, in anticipation of health problems resulting from long-term fat digestion, including:
- Protein deficiency in the blood.
- Increased fat in the liver.
- Kidney stones.
- Micronutrient deficiency .
Therefore, the doctor may recommend some nutritional supplements that reduce the risk of developing these complications.
10 TIPS TO FOLLOW BEFORE STARTING A KETO DIET
To get the most out of the keto diet dear reader, you should take some things into account, and include them in your diet, namely:
1- Knowing what foods are allowed and prohibited in keto diet meals. This helps you establish a proper keto diet routine.
2- Make peace with the idea of eating fat. Despite the popular culture that it is the basis of heart health problems, science has not proven this with certainty. Research is still ongoing to discover the truth of its effects.
3- Take into account the proportion of protein in the meal. Some people think that protein won’t do any harm, but its high levels turn into glucose in the body, thus damaging your diet.
4- Refine your culinary skills. You will rarely find ready-made meals that fit the keto diet, so you should choose several keto diet recipes that suit you to prepare at home.
5- Test the Bulletproof coffee. It is coffee rich in healthy fats, but if you have health problems, you should consult your doctor first.
6- Tell your family and friends. The family’s diet may not fit into your new diet, and their understanding and support for your routine can help you stick to it.
7- Know the expected side effects. This reduces your anxiety when symptoms occur, as well as knowing how to deal with them.
8- Monitoring the level of sodium and potassium in the body. They are two of the basic elements of the body, and any imbalance in one of them leads to serious consequences.
9- Make sure the keto diet is right for you. If you have any health problems, you should talk to your doctor first and make sure that the keto diet is suitable for you.
10- Determine your diet after the keto diet period ends. As we mentioned, it is a temporary regime for a period of three to six months only, and in order for the body not to return to its previous state, you have to plan beyond keto.
FOOD AND DRINKS ALLOWED IN KETO DIET MEALS
Dear reader, we offer you a list of the most important foods and drinks allowed in the keto diet.
FIRST: FOOD:
- Meat and poultry. Such as red steak, sausage, chicken and turkey.
- Fat rich names. Such as salmon, tuna and mackerel.
- eggs.
- Butter and cream.
- Unprocessed cheese. Such as white cheese, cheddar and mozzarella.
- Nuts and seeds. Such as almonds, walnuts, flaxseeds and chia.
- Healthy oils. Such as virgin olive oil and coconut oil.
- avocado Whole fresh fruits.
- Vegetables are low in carbohydrates. Such as green leafy vegetables, tomatoes and peppers.
- Allspice. Such as salt, brown pepper, herbs and spices.
SECOND: DRINKS:
- water. The foundation of life and the #1 keto-friendly drink.
- tea. Unsweetened red and green, and white tea as well.
- coffee. All kinds, hot or cold and unsweetened.
- Herbal drinks. Such as hibiscus, chamomile and mint.
- Diet soda drinks. However, it should not be too much because it contains artificial sweeteners.
- juices; Unsweetened fruit or vegetable juices.
- Milk alternatives. Like almond milk and coconut milk.
- Sports drinks. Because it contains sodium and potassium, which are essential for the body.
THE EASIEST KETO DIET MEALS AT HOME
Several websites specialize in keto diet recipes the right amounts of each ingredient, and some offer week by week keto diet meals. We review together the easiest of these foods:
1- EGGS
Eggs are a staple in the keto diet, and they can be eaten boiled or fried. Fry the eggs with some animal butter and you may add some toppings, such as pastrami or smoked turkey cheese slices. This is in addition to some green leafy vegetables and cucumber slices, or prepare an omelette. Eggs are often used for breakfast.
2- FISH
Grilled fish with a plate of green salad and olive oil is an excellent and complete keto diet meal. Or you can use tuna with a vegetable dish and enjoy a wonderful tuna salad.
3- CHICKEN
Boiled chicken pieces are used in creamy mushroom soup, or grilled alongside a salad. This dish is used at lunch interchangeably with fish or any other meat.
4- MEAT
A plate of ground beef with buttered zucchini slices, or a buttered veggie burger, are two other options for a complete keto diet lunch or dinner.
5- GREEK YOGURT
Use a cup of Greek yogurt with some berries or one of the fruits of the blueberry family for dinner. An alternative to milk can be used, such as coconut milk.
Keto diet meals are light, easy to prepare, and you can switch between ingredients, provided that the percentage of nutrients in them do not change. We wish you, dear reader, a life full of health and wellness.