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…




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.




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.



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.




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.



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.




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.



Does rosehip tea burn fat?

When it comes to weight loss and fat burning, we come across dozens of different types of tea; such as sage, green tea, white tea… The common feature of these teas is that they contribute positively to weight loss when consumed with a correct nutrition program. It is a fact that no tea is a miracle on its own. There must be a healthy eating routine and regular exercise program; tea can only be supportive. Previously, we talked about the effects of teas such as green tea and white tea on weight loss. Today, we will talk about one of the more “familiar” teas; rosehip tea. According to studies, rosehip tea has positive effects on fat burning. Before going into the details of the question of how rosehip tea makes you lose weight, let’s briefly talk about the benefits of rosehip tea.


What are the benefits of rosehip tea?


Rosehip tea is one of the most beautiful colors of our lives with its aroma and benefits. It is known to prevent inflammation in the body. It lowers bad cholesterol and also has analgesic properties. Rosehip tea is known to strengthen immunity and provides the body to gain resistance against diseases. Rosehip tea, which is known to be good for stomach disorders, is known to regenerate cells. Rosehip tea beautifies not only inside but also outside; It has positive effects on skin health. It moisturizes the skin and can remove blemishes. In addition, rosehip tea is thought to be good for skin problems such as eczema.

Does rosehip tea burn fat?


Of course, no tea, including rosehip, has a direct fat burning feature. It is the biggest injustice that we will do to our body, especially to use slimming teas, which are widely available in the market. Tea, called slimming tea, is promised to burn fat, but fat burning occurs only with regular nutrition and sports. Some natural teas have positive effects on fat burning, but it is not possible to say that they burn fat directly. Rosehip is one of the teas that accompanies regular nutrition and exercise. It can have positive effects on fat burning when consumed regularly. In addition to your diet program, drinking 1 cup of rosehip tea a day is thought to increase metabolism, which supports weight loss.

Does rosehip tea weaken?


According to studies, drinking rosehip tea has positive effects on weight loss. In particular, it accelerates the metabolism and directly affects the weight loss process. In addition to diet and exercise program, drinking rosehip tea not exceeding 1 cup a day can help you lose weight. Rosehip tea has an edema-suppressing effect, so it is very important to consume regular and correct amount of water on the days you drink the tea. Rosehip tea is thought to accelerate the burning of regional fats, so there may be a serious thinning. Since it is a tea that strengthens immunity, it prevents your immunity from falling during the diet.


How to prepare rosehip tea?


There are also ready-made rosehip teas in the market, but if you want to make it at home, the recipe is quite simple. Brew rose hips just like regular tea. If you wish, you can add a small stick of cinnamon and sweeten it. In addition to cinnamon, you can also add honey to get its sourness.



Important Note: Although rosehip tea is one of the natural teas, it may not be suitable for everyone. If you have a chronic illness, it would be useful to consult your doctor before adding rosehip tea to your diet.


The harms of rosehip tea


After talking about the benefits of rosehip tea, let’s briefly talk about the possible harms. Rosehip tea is a good edema remover, but when consumed in excess, it can cause some health problems. Let’s list a few of them below.


• Consuming more than one cup of rosehip tea may lead to the formation of kidney stones.

• Diarrhea or vomiting may occur as a result of excessive consumption.

• Rosehip tea can harm the stomach, especially it can cause heartburn as well as stomach cramps.

• It may be harmful for breastfeeding mothers and those who are pregnant to consume rosehip tea, so they should definitely consult a doctor.


Finally, let’s answer the question of how much rosehip tea should be drunk per day. Rosehip tea can be consumed 1 cup per day unless your doctor recommends otherwise. When 2 cups are drunk, the above-mentioned health problems may occur. For this reason, you should be careful while consuming rosehip tea and you should definitely consult your doctor for the appropriate amount.




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 


On the the whole, the vegan lifestyle can lead to several health benefits. Part of that is due to the influx of micronutrients so abundantly found in plants, the other part is due to the avoidance of animal-based foods which contain many harmful components such as cholesterol, trans and saturated fats, IGF-1, Neu5gc, and other foreign compounds. While still found in plants, nutrients such as iron are a little harder to come by in a vegan diet. Anemia is a common diagnosis that plagues approximately 3 million Americans (not just vegans) and results from iron deficiency. Not all vegans are anemic, but it doesn’t help to know the basics to avoid it in the future. Here’s everything you need to know about the vegan diet and anemia.


What is anemia?

Anemia is the most common blood disorder according to the National Heart, Lung, and Blood Institute. Anemic individuals do not have enough red blood cells (or damaged red blood cells) to transport a sufficient amount of oxygen in your bloodstream to the body’s tissues. The symptoms of anemia can range on a scale of severity. Mild symptoms present as fatigue or paleness while more severe symptoms include shortness of breath, dizziness, and brittle nails and hair.

What causes anemia?

Iron deficiency is the most common culprit of anemia, but it is not the only trigger. Heavy menstrual cycles in women, cancer, B12 deficiency, and some inflammatory and chronic diseases such as IBS can also cause an individual to become anemic. While you can’t control some of these more rare triggers easily, you can take charge of your iron and B12 intake. Here’s more on how these two nutrients affect your blood oxygen levels.


Iron is a major component of hemoglobin—a protein found in red blood cells that is absolutely crucial in getting oxygen from your lungs to the rest of your body. Iron also supports the proper function of cells, regulates the production of hormones, and strengthens your metabolism. Without enough iron, the body is unable to produce enough red blood cells to transport a sufficient amount of oxygen to the body’s tissues, resulting in fatigue. The recommended daily allowance (RDA) of iron for most adults is 8 milligrams for men and 18 milligrams for women.

Heme vs non-heme iron

There are two types of iron—heme and non-heme. Heme iron is mostly found in animal-based sources, though it can now be found in certain plant-based meats such as Impossible Burgers. Heme iron tends to be more easily absorbable than non-heme iron, which is found in both plant and animal foods. Naturally, vegans tend to lack heme iron, though they can still obtain adequate amounts while consuming non-heme iron foods. Five hundred milligrams of vitamin C consumed in the same meal can greatly increase iron’s absorption, according to researchers at Harvard T.H. Chan School of Public Health.

Vitamin B12 deficiency

While a lack of vitamin B12 is one of the less common deficiencies that can eventually lead to anemia, this nutrient is equally as important as iron in the production of red blood cells and the transport of oxygen within the bloodstream. Vitamin B12 is the one supplement every vegan (and person) should take regularly, as this nutrient is extremely difficult to find in plant-based foods. Nutritional yeast is the only common plant-based food that naturally contains vitamin B12, and while there are some fortified vegan products on the market, a vegan supplement is a safe and effective way of ensuring you don’t fall deficient. Most adults only need 2.4 micrograms per day, but don’t be alarmed if your supplement contains up to 500 micrograms—this amount does not constitute an overdose.


Top 5 foods to get iron on a vegan diet

1/Legumes and Beans

Legumes are often touted for their high protein content, but a lesser-known fact is that they’re also rich in iron. Legumes such as beans, peas, lentils, and soybeans (including tofu and tempeh) can help you reach your daily iron quota. Both one cup of lentils and tofu contain about 6.6 grams of iron each. Kidney and lima beans are the two highest sources of iron when it comes to beans—they contain 5.2 milligrams and 4.5 milligrams per cup, respectively.


There’s a reason quinoa has often been touted as a superfood. This fluffy, hearty grain contains four grams of iron per one half cup dry serving. If you’re battling anemia, try swapping out rice in your grain bowls for this iron-rich vegan food.

3/Blackstrap molasses

This thick, syrupy substance is extremely high in iron, clocking in at 7.2 milligrams per two-tablespoon serving (that’s nearly a day’s worth of iron for men!). While we wouldn’t recommend spooning molasses like you do vegan Nutella, there are ways to incorporate this food into your everyday diet. This muhammara dip recipe is a great place to start.

4/Nuts and seeds

Yes, nut butter counts, too. While you’d have to eat a bit too many nuts to completely satisfy your iron needs, they do help you reach that goal. Reach for pistachios, almonds, pumpkin seeds, and sesame seeds which all contain between 1-2.7 milligrams of iron per one-ounce serving.

5/Leafy greens

Popeye was right—leafy greens are true nutritional powerhouses. Swiss chard is particularly high in iron—about for milligrams per one cup, cooked. Spinach also contains a substantial amount of iron, but it’s not easily absorbed by the body. Other greens such as Brussels sprouts, broccoli, and kale are solid options.

Tully Zander is a curious housewife, and dedicated vegan, who loves experimenting with food and sharing valuable tips on her social media. You can follow her on her journey to veganism where, together, you can help transition towards a cruelty-free world, which is what she calls the Cruelty-Free Revolution.

Parsley and Lemon Detox

Undoubtedly, one of the most important ways to rest and rejuvenate your skin and soul is sleep. 

However, the factors that support your beauty are not limited to sleep. Your diet, physical activities and mood are just as effective. As long as you are free from toxins, you are one step closer to this good state. Parsley and lemon detox is also one of the easiest and healthiest ways. It’s like a beauty elixir. At this point , it is also important to know how to do detox properly Don’t forget to review our article to discover more about detox.

Parsley and Lemon Detox-2 - Hair Care Beauty

What Does Parsley and Lemon Detox Do?

Revitalizes the skin with its high vitamin C content. It helps you to get a brighter skin by supporting toxin removal. It relieves inflammation on the skin and minimizes acne formation. When you consume parsley in water form, that is, when you detox from parsley; You also speed up the absorption. 

The effect of parsley detox on your skin

  • It helps to get rid of excess edema in the body. The chlorophyll in parsley causes the body to become more alkaline; It helps to alkalize the body, create new red blood cells and clean the blood. Parsley detox helps the skin to look much brighter and livelier.
  • In addition, parsley supports cell regeneration and repair, increases collagen production. 
  • It increases the elasticity of the skin with beta carotene and vitamin A. 
Parsley and Lemon Detox-4 - Hair Care Beauty

Effect of lemon on your skin

  • Lemon relieves inflammation on the skin by helping the skin to purify itself. 
  • It helps the skin to repair itself as it has an antioxidant effect.
  • Lemon increases collagen production with its high vitamin C, helping the skin to look tighter and more vibrant.
  • The citric acid in lemon also helps to lighten acne and blemishes. 

How to make  Parsley Lemon Detox ?

  • It is important to consume parsley with its stem in parsley detox. Boil half a liter of water, add half a vine of parsley stem and boil it for two to three minutes over low heat. When it cools down, squeeze 1 whole lemon into your parsley cure and mix. 
  • If you wish, you can mix the same size of parsley, lemon and water by passing them through your smoothie machine, separate the puree and drink the juice. 

You can drink your parsley detox water before you go to sleep at night or when you wake up in the morning on an empty stomach. While the skin repairs itself during sleep, you provide support to it. In the morning, you will start the day more vigorously and you will continue to be purified from toxins throughout the day. 

All you need to know about the Pegan Diet

Losing extra kilograms is not easy. You may have tried many diets such as the Mediterranean diet the Japanese Okinawa diet  , the chemical diet  and many more… but you didn’t get any result!
In this article, we will tell you about the Pegan Diet, a new diet that helps you lose weight and get many health benefits, so you can follow it to solve the problem of excess weight. More details can be found in the lines below.

Bijan diet

The Pegan Diet is a new diet, launched by Dr. Mark Hyman is the founder of the Global UltraWellness Center. This diet keeps pace with the global trend towards a sustainable and vegan lifestyle as it is a combination of a vegan diet and a paleo diet.

What is a vegetarian diet?

Vegan Diet means that you have to give up and stop eating meat, fish, dairy products and eggs, and replace them with vegetables and fruits as the basis of meals, with some nuts and grains.

What is the paleo diet?

This diet depends on eliminating all carbohydrates from the diet such as bread and rice, abstaining from eating milk products and sugar, and relying entirely on natural proteins and vegetables and fruits except for potatoes. The Paleo Diet is known as the Stone Age system, as it relies on eating foods that can be obtained by hunting and harvesting, just as was the case in previous eras.

So, what is the Pegan Diet?

The Pegan diet combines a vegetarian and paleo diet by eating 75% of vegetables and fruits, while keeping 25% for meat and some types of fish that nourish the body with essential oils and a little sugar.

It is worth noting that the Pegan Diet is not a short-term diet, but rather it is part of a sustainable lifestyle, healthy and largely vegetarian, with the aim of cleaning the body of toxins and losing extra kilos.

Foods to eat when following the Albijan Diet and foods to avoid

Foods allowed when following the Albijan diet

  • Non-starchy vegetables
  • Fruit of all kinds
  • Nuts such as almonds, pistachios and walnuts
  • Seeds, the most important of which are chia and pumpkin seeds
  • Fish that contain low amounts of mercury, such as sardines, herring and anchovies
  • meat
  • eggs
  • The most important oils are olive oil and avocado oil

Foods that are forbidden to eat when following the Albijan diet

  • Dairy, such as milk, cheese, yogurt and butter. Only small amounts of goat’s milk are allowed
  • Legumes rich in gluten
  • Sugar, including processed sweets that contain large amounts of sugar
  • Refined oils such as sunflower oil, canola oil, soybean oil
  • Processed foods and fast food

What are the benefits of diet Albijan?

The Pegan diet provides the body with all the vitamins found in vegetables, in addition to minerals and fiber.

  • Lose weight by reducing calories consumed
  • Improve cholesterol level
  • Improve the oxidation apparatus
  • lower blood pressure
  • Supplying the body with energy

What is the difference between the Pegan Diet and the Flexitarian Diet?

You might think that the Albijan Diet is the same as the Flexitarian Diet, which is based on eating plants and meat together. However, the difference between them is based on the percentage of meat consumed, which reaches 50% in the semi-vegetarian diet and 25% in the Al-Bejan diet. The foods prohibited in the Albijan diet, some of them are allowed to be eaten in the Flexitarian diet

The Keto Diet, In Detail, “The Fastest Diet To Lose Weight”

The keto diet is one of the best dieting systems that help lose weight effectively, and there are many dieting systems that have appeared recently, and these systems differ among themselves in terms of advantages and disadvantages, and we will talk about one of the most important of these systems, the keto diet.

What is the keto diet?

This keto diet depends on reducing the intake of carbohydrates and replacing them with fats, which greatly helps in the burning process.

The basic idea of ​​this system is to reduce carbohydrates as much as possible, so that the daily dose is not less than 50 g, and after a few days after following this diet, the body will not find the fuel and the amount of glucose in the blood that was provided by carbohydrates.

As a result, the body begins to depend on protein and fats in order to obtain from them the necessary energy and needs, and thus the body burns a large amount of stored fat, and thus loses a large amount of fat.

This system must be followed under medical supervision, and for a short period of time, so as not to adversely affect health.

Keto diet in detail This system helps the body lose weight quickly, as you can lose a lot of weight in a period ranging from 3 to 6 months. This is what distinguishes it from other dieting systems, because this diet consumes a large amount of calories so that it can convert fats and carbohydrates into energy.

Disadvantages of the keto diet

  • Each diet system has advantages and disadvantages, as well as the keto diet has side effects, which are as follows.
  • Fatigue: At the beginning of following the keto diet, it becomes exhausting, because the body is trying to adapt to the new source of energy, because it depends on fats in this system and not carbohydrates, and to overcome the feeling of
    fatigue, it is recommended to drink plenty of water.
  • Hunger: Foods that contain fiber fill the hunger and give the body a feeling of fullness for as long as possible, and to overcome this rapid feeling of hunger, we recommend eating leafy vegetables.
  • As a result of eating a lot of fat, this may cause some health problems, so it is recommended to achieve a balance between foods, and to follow up under medical supervision.
  • It is also recommended to eat vegetables in every meal mainly in exchange for reducing the amount of fat.

Keto diet foods

Healthy fats are:

  • meat.
  • Fish and seafood.
  • eggs.
  • natural fats.
  • Different types of cheese.
  • Butter.
  • poultry;
  • Leafy vegetables.
  • Nuts.
  • You can also eat fruits, and add olive oil to food.
3 simple changes to lose pounds and get back in shape

Most of the men who have been confronted with weight gain have experienced this. That moment when you realize your health is deteriorating and you realize you need to do something.

Josh Ingraham didn’t see that moment come and yet in just a year he found himself drawn into a new life. His family grew, with his wife they welcomed a little girl. He accepted a new post of Executive Chef. With the hours spent at work and family life, he had to give up sports.

“For over a year, I didn’t take time for myself. I don’t think I’ve trained once, ”says Ingraham. “From there, everything got out of hand. I couldn’t sleep and was so busy that I wasn’t paying attention to what I was eating. I was going easy. “

He could feel the pounds piling up. Then. He received an email inviting him to participate in a 90-day fitness challenge. Workouts and nutritional advice were included, with a great top prize up for grabs. Being a former sportsman, Ingraham thought he could easily win, so he took his “before” photo, the one on the left below. With his 100 kg, he had a lot more work ahead than he originally thought.

I didn’t realize what I had become until I took this photo, ”says Ingraham. “I was devastated. He wasn’t the guy I thought I was. “

It was complicated to make time for exercise with his busy schedule, but that excuse was put aside and he started setting his alarm clock for 5 a.m. every day. Ingraham knew that if he slept he just wouldn’t have a workout and that one gap could easily ruin his challenge.

For 90 days, he worked hard, following the program religiously. He focused on strength training paired with 6 km runs five times a week. After three months, Ingraham did not win the challenge. He was both shocked and frustrated when he saw the guy who won, disappointed with his own results. So he signed up for another 90-day challenge, this time determined to improve his workouts.

Now Ingraham’s “daddy body” is a thing of the past – and he believes anyone can sculpt abs if they devote themselves to the following lifestyle changes:


After researching weight loss, Ingraham discovered that he was making a lot of mistakes. I exhausted myself by doing too many training sessions, I was not giving myself a break, ”he explains. For the next 90 days, I rested on Wednesdays and Saturdays. It helped me. The rest day even made me more surly the next day, I looked forward to my workouts. “

In addition to his days off, he traded in his long runs for high intensity interval training (HIIT) sessions. Every morning, Ingraham would start with exercises in his garage, ranging from dumbbells to strength training exercises like dips and pullups. Instead of performing a number of reps and sets, he worked each exercise until he could only do three to five reps in one movement. “I don’t count until it starts to hurt,” he explains.

He would then go to the stadium, set up two cones about ten meters apart, and do 10 to 20 minutes of HIIT about three times a week in addition to working with his dumbbells.

“I was doing back and forth sprinting between the cones, 30 seconds of walking, 30 seconds of stopping; all this for 10 minutes, ”says Ingraham. “I used to mix the exercises, like jumping instead of sprinting, but it never lasts longer than 20 minutes. “

As a father of two with a demanding job, he understood the importance of a fixed schedule. “For me, the only time I could train is early in the morning. I was losing an hour of sleep, but that’s how it is. I had to finish at 8am every day. This is where my daughter wakes up. I can’t tell him to go back to bed until I finish my training. “


As he settled into a new exercise routine, his diet changed, so Ingraham began to pay more attention to what was on his plate. “I found that I was not eating healthy enough. I eliminated processed foods and carbohydrates. I stopped dairy products, he says.

He also gave up alcohol: “I have always liked alcohol. There was a time in my life when I even started to be interested in wine, and I thought about becoming a sommelier, “he said,” but I realized it was something I wanted to know. had to remove if I wanted to see the results I was hoping for ”.

Even though it’s difficult, “these are unnecessary calories. You can sacrifice a party or two, if you want to see physical changes appear, you have to be 100% committed, ”he explains.

After that, the small diet changes continued to take place. I realized that I could cut back and be full, ”he says.


Even if you are a chef, Ingraham believes that preparing your own meals allows you to be more aware of what you eat. In addition, it eliminates much of the temptation that is found on restaurant menus.

Scientific studies back it up: Researchers in the UK analyzed data from a survey of over 11,000 men and women and found that people who ate more than five home-cooked meals a week were 28% less likely to be overweight and 24% less likely to have excess body fat than people who ate less than three home-cooked meals per week.

Ingraham knew he was on the right track when he started seeing his abs and feeling fitter than ever.

It has been over 200 days since Ingraham started exercising again. Now he weighs 87 kg and he has no plans to quit anytime soon. “I actually feel like I can still improve my physique, so I don’t want to let go now,” he says.

foods should you eat to decrease your risk of depression
Healthy Eating for Depression

One of the keys to a healthy body is making the right food choices. Eating a diet rich in fruits, vegetables, whole grains, legumes, low-fat dairy foods

Unlike the summer, which is full of trips, travel, picnics, and even outdoor sports come the cold winter, when we tend to spend most of the time at home, and we may feel lazy even about exercising and eating more amounts food.
The winter season is the season of influenza and colds par excellence, as the immune system may be weakened as a result of vitamin D deficiency during the cold months, due to lack of exposure to sunlight.
Fortunately, some foods grow fresh in the winter and are characterized by their high nutritional value, low calories, and even the ability to fight depression that may afflict us in the winter. Find out with us in this report.

Beetroot: low in calories and rich in vitamins


In addition to its attractive color, beetroot is distinguished by its high nutritional value; It is rich in vitamins and minerals, including vitamin C, potassium, and iron. In addition, it does not contain any fat, and very few calories, as the Everyday Health website indicates.
Beetroot helps in strengthening the immune system and enhances nerve function. It is also rich in antioxidants that play an important role in fighting cancer and many other diseases.
You can eat beetroot in several ways. For example, you can add it to a salad, cook it as a side dish, or even make it as a pickle

Avocado: good fat for your heart

Although avocados contain more than 77% of calories as fat, they are healthy fats that can benefit your heart, according to the medical website Healthline. Strictly speaking, this fruit contains monounsaturated fats like the kind you’d find in olive oil.
Avocados are also rich in potassium, vitamins K, C, and E, and are considered an ideal food to keep you feeling full for longer and help you maintain your weight.
Of course, there are many ways to eat avocado, for example, you can spread it on toast, add it to a salad or scraped eggs, as well as it is a great addition to a smoothie.

Nuts: a friend of movies and nights

Who does not like to eat snacks while watching their favorite series? Replace chips and crackers with some nuts, such as walnuts and almonds.
Nuts are indeed high in fat, but they are unsaturated and healthy, and good for you.
They also provide a range of nutrients, including vitamin E, magnesium, protein, and selenium, as well as dietary fiber that helps keep your digestive system healthy.

Pomegranate.. Fights cancer and reduces arthritis

Sour or sweet, in salads or smoothies, the pomegranate is a distinctly nutritious winter fruit. It is rich in vitamins and nutrients such as vitamin C, potassium and folic acid.
Pomegranate helps boost your immunity, which weakens during the winter, and may also help relieve arthritis pain that increases with cold weather, according to WebMD.
Pomegranate can also be useful in fighting cancer. For example, a 2017 University of Alabama research indicates that pomegranate fruit extract can help prevent skin cancer, while pomegranate peel extract may help control breast cancer.

Salmon to combat winter depression

If fish is one of your favorite foods, choose salmon in the winter.
Salmon contains healthy omega-3 fatty acids that play an important role in controlling some mood disorders such as depression, Harvard Health Publishing notes.
Salmon also contains vitamin D, which is important for calcium absorption and the maintenance of immunity.

Wild Cranberry: Fights Inflammation

Rich in antioxidants and vitamin C, cranberries are great cancer-preventing food and fend off a terrible winter cold.
It also helps you fight urinary tract infections by flushing out bacteria.
Because it is rich in fiber, it keeps blood sugar levels in check and helps your digestive system to function regularly.

Grapefruit to burn fat

Citruses are winter fruits par excellence, and while they are all healthy, delicious,, and packed with vitamin C that boosts your immune system’s health in winter, grapefruit has some unique properties.
This fruit has fat-burning capabilities, according to Popsugar.
It can help you feel fuller for longer, thanks to its rich fiber content.
Even the scent of grapefruit can help you curb cravings for sweets, by affecting enzymes in the liver. And last but not least, grapefruit can lower insulin, allowing your body to burn calories instead of storing them as fat.

Sweet potatoes to regulate blood sugar

Although they share a similar name, white potatoes and sweet potatoes have different effects on blood sugar. While the starch in white potatoes turns into glucose, sweet potatoes have properties that can help regulate blood sugar.
The fiber in sweet potatoes also helps you digest food more efficiently. And because they contain a large amount of vitamin A, they help keep your heart and liver healthy

Cauliflower.. Rich in Omega 3

This delicious vegetable can be prepared in many ways, you can cook it alongside rice or put it in soup, or you can simply roast it in the oven or steam it with garlic and spices.
And recently, flour made from cauliflower has become more and more popular for making healthy pizza as a gluten-free alternative.
Cauliflower is rich in omega-3 acids, which, as mentioned, can help you fight winter blues. They also contain antioxidants, fiber as well as choline