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Macrobiotic diet

The macrobiotic diet is a practical dietary application of macrobiotics or "art of living large" whose goal is to balance one's body and one's existence.

Based on an energetic conception of the universe where two opposites complement each other, yin and yang, the macrobiotic diet classifies foods according to their yin or yang sides, the extremes being avoided. The point.

Macrobiotic diet: what is it?

The first principles of the macrobiotic diet date back to the 18th century with the book "The art of prolonging life through macrobiotics" by Dr. Hufeland, physician to King Frederick III of Prussia.

But it is in the 20th century that macrobiotics developed with the Japanese Georges Ohsawa:
  • He established a food model close to that of the Zen Buddhist monks, with the aim of balancing his body and his existence.
  • It is a diet composed largely of whole grains supplemented by legumes, vegetables, seaweed and soy products.
  • Even if no food is forbidden, the diet can be divided into 7 levels, from the most flexible (n°1) to the most severe (n°7), that is to say composed exclusively of cereals.

Characteristics of the macrobiotic diet

The macrobiotic diet is based on Far Eastern physiological principles. It is a true philosophy of life, based on the principles of yin and yang, two opposing and complementary forces.

Foods are thus classified from very yang to very yin, avoiding the most extreme foods:
  • Very yin foods: raw vegetables, fruits, vegetables, fats, refined sugar, alcohol; and by extension cold and water.
  • Very yang foods: meats and poultry, refined salt, coffee and spices; and by extension hot and cooking.
It is therefore necessary to find the right balance between yin and yang foods.

The ideal macrobiotic diet plate

The principles of the macrobiotic diet developed by the Japanese Georges Ohsawa were taken up by one of his disciples, Michio Kushi, who developed them in the United States in a pragmatic way.

The ideal plate for those who begin a macrobiotic diet is composed of :
  • whole grains: 40% (mostly brown rice) ;
  • vegetables: 25% (2/3 cooked and 1/3 raw)
  • legumes: 10%;
  • animal proteins: 10% (preferably white fish);
  • soup: 10% (miso soup for example);
  • seaweed: 5%.

Choice of foods in the macrobiotic diet

The composition of the macrobiotic diet is based on the principle of yin and yang of foods. Very yin foods (refined sugar, alcohol, raw vegetables) and very yang foods (meat, poultry, salt, coffee, spices) are discouraged in large quantities, or even prohibited for the strictest followers:

  • Recommended foods: whole grains (rice, wheat, millet, barley, oats, rye, spelt), lentils, chickpeas, seasonal and local vegetables, preferably cooked, first cold-pressed oils.
  • Foods to limit: meat, poultry, cold cuts, farmed fish, dairy products, butter, cream and industrial margarine.
  • Specific recommended foods :
    • condiments: miso (soy-barley paste), gomasio (sea salt and sesame), natto (soy condiment), tamari (fermented sauce made of soy, wheat and salt);
    • pulses and derivatives: azukis (Japanese red beans), green soy beans, tempeh (fermented soy beans in the form of a cake)
    • seaweed: kombu, nori, wakame, hiziki, etc. ;
    • fats: tahini (sesame seed butter);
    • beverages: Bancha tea (Japanese green tea), mu tea (herbal blend), yannoh (caffeine-free drink).

Benefits of the macrobiotic diet

A true philosophy of life, the macrobiotic diet aims to balance the body and mind.

Combined with a healthy lifestyle that avoids tobacco and alcohol, while favoring regular physical activity, it could reduce the risk of certain cancers, particularly those linked to an excessive consumption of fatty meats and cold cuts (colon cancer, even esophagus and stomach cancer):
  • The macrobiotic diet gives pride of place to plants (vegetables and seaweed) as well as to whole grains, and provides natural antioxidants that slow down cellular aging.
  • Very rich in fiber (thanks to whole grains and vegetables), the macrobiotic diet helps fight against possible constipation. Moreover, it favors foods from organic or sustainable agriculture, thus reducing the presence of chemicals or pesticides harmful to humans.
  • Finally, by reducing saturated animal fats, the macrobiotic diet reduces the level of "bad" cholesterol (LDL cholesterol).

Macrobiotic diet: what risks?

The macrobiotic diet can be harmful to the body if it is practiced in a strict manner. This is why it is contraindicated for children, adolescents, pregnant and breastfeeding women, people who are malnourished and immunodeficient.

The main health risks of the macrobiotic diet are the following:
  • Too rich in carbohydrates (complex carbohydrates provided by cereals and legumes): a daily excess favors the storage of the unused surplus in the form of fats, especially triglycerides, which represents a risk factor for cardiovascular disease.
  • Deficiency in animal proteins (through the absence of meat and dairy products and too little fish): this can lead to malnutrition and muscle wasting.
  • Vitamin B12 deficiency (unless the person consumes fish and seafood); risk of anemia in adults and growth retardation in children.
  • Heme iron deficiency (mainly from animal products): risk of iron deficiency anemia (decrease of red blood cells in the blood) leading to great fatigue and a cardiac risk if not treated.
  • Calcium and vitamin D deficiency: risk of rickets in children (poor bone growth and malformation of bones) and osteoporosis in adults.

Forking diet

Eating exclusively with a fork: this could be the summary of the forking diet. While it may seem funny, this diet, otherwise known as the forking diet, is actually very serious. For those of you who are tired of overly complex weight loss diets, follow the guide.

The Forking diet: a behavioral approach to weight loss

It is basically the obligation to use the fork exclusively that ultimately leads to weight loss. It is therefore a behaviorist approach in the same way as losing weight with mindfulness, hypnosis to lose weight, cardiac coherence or psychotherapy to lose weight.

The proper use of the fork in the forking diet

The rule: no knives, no spoons, no fingers and you have to bite with the fork. It is strictly forbidden to divert the use of the fork and use the slice as a knife for soft food. Consequences:
  • High-calorie foods are automatically banned: hamburgers, chips, dry cakes, bread, sauce, dairy products, ... What requires the sole use of the fork are fish rather than meat, vegetables, cereals and legumes;
  • This forces you to concentrate on your eating habits and therefore to chew more, to take your time.

The 2 phases of the forking diet

The forking diet is practiced in the evening in order to respect the biological rhythm (see chrononutrition): sugars and carbohydrates are metabolized into fat and are not really an immediate source of energy. It is done in 2 phases:
  • Phase 1: the strictest. The meal is prepared and eaten with a fork;
  • Phase 2: the meal is eaten with a fork. This phase is less strict since meats are included as long as they are cut beforehand with a knife.

The advantages of the forking diet

  • The forking diet allows you to lose a little weight. It is ideal when you only have 2 or 3 kg to lose.
  • It is quite easy: the foods to be avoided do not have to be memorized, they are automatically eliminated by incompatibility with the exclusive use of the fork. There are no calories to count either.
  • It is not frustrating because only the evening meal is concerned.
  • The evening meal is light, which makes you hungry in the morning and pushes you to eat breakfast.

The keys to successfully lose weight with the forking diet

Don't forget that:

  • The rest of the day, even if everything can be consumed, it is necessary to be reasonable in the choice of food and the quantities ingested.
  • People who have a lot of weight to lose can combine the forking diet with a slimming diet.

Limitations of the forking diet

This slimming method is only suitable for people who have a balanced diet and for those who only have a few kilos to lose. It does not teach how to eat a balanced diet.

Lose weight with artichoke

Rich in fiber and low in calories, this vegetable is at the center of a diet that is increasingly practiced in the spring: the artichoke diet. It is an essential ally for slimming and health, in addition to being delicious! Here is how to lose weight with artichoke.

The slimming virtues of the artichoke

The artichoke is very rich in fiber. It contains in particular inulin but also polyphenols, potassium and vitamins of the B group. Its slimming virtues are numerous.
  • It contributes to a good transit and thus to a flat and unwrapped belly.
  • It allows a good satiety.
  • It cleans the liver and ensures a good digestion by stimulating the biliary secretions.
  • It is very nutritious, which is a prerequisite for weight loss.
  • It is diuretic, that is to say that it has the capacity to force the elimination of water retained in excess in the body.
  • It is purifying by helping to eliminate waste.

1.Drink artichoke juice

Artichoke juice should be drunk throughout the day to multiply its slimming effects.

To get your drink of the day, you need at least 4 large artichokes.
  • Separate the leaves and the hearts.
  • Place the artichoke hearts in a juicer.
  • Turn on the juicer.
  • Dilute the juice obtained in 1 liter of water and add a squeezed lemon juice to soften the taste and reinforce its hepatoprotective and vitaminic effect.
Drink a glass of artichoke juice for breakfast and half an hour before lunch and dinner.

2.Accompany your protein sources with artichoke leaves

Don't throw away the artichoke leaves you used to make the juice.

  • Cook the artichoke leaves for 10 minutes in plenty of salted water with a generous pinch of baking soda to enhance the artichoke's digestive effects.
  • At lunch and dinner, serve these artichoke leaves with a vinaigrette as a side dish to meat, fish or eggs. You must eat protein at lunch and dinner to preserve your muscle mass. Remember that you need 1g of protein per kilo of body weight and that 100g of meat, fish or eggs contain an average of 100g.

3.Follow a typical menu to lose weight with artichokes

Nothing is lost, everything is transformed in the artichoke! There are many ways to consume it as part of a diet based on artichoke.
  • Breakfast: an artichoke juice + 2 slices of wholemeal bread + butter.
  • Lunch: artichoke juice (30 minutes before the meal) + chicken breast with spices in foil + artichoke leaves with plain or herb vinaigrette + 1 plain yogurt.
  • Snack: 1 fruit of your choice. However, red berries are particularly indicated because the vitamins and minerals they contain reinforce the effects of the artichoke.
  • Dinner: artichoke juice (30 minutes before the meal) + 1 steamed codfish + artichoke leaves with lemon vinaigrette + 1 plain yogurt.
  • Throughout the day, hydrate yourself with the water from the artichoke leaves.

Lose weight with avocado

Losing weight with avocado, this fatty food, is quite possible, as long as you are careful about the amount of carbohydrates you ingest. It is also an extremely tasty and not very frustrating diet. Here is everything you need to know about the avocado diet.

1.Understand the weight loss mechanism

Food fats and carbohydrates are macronutrients, meaning they can turn into fat in our body. The particularity of food fats, unlike carbohydrates, is that they can only become body fat when driven by carbohydrates.

Here's what happens in the body:
  • When you digest food, it passes the intestinal barrier and into the bloodstream.
  • Depending on the amount of carbohydrates in the meal, this generates a blood sugar spike of varying magnitude.
  • This is followed by a peak in insulin which marks the starting point of weight gain: the digested carbohydrates and fats are then stored.
To avoid weight gain, you must therefore ensure that you eat few carbohydrates because if you do not raise your blood sugar level, you will not store them.

This is why you can lose weight by eating avocados: they are very low in carbohydrates. So even if they are high in fat, there will be no weight gain as long as you eat the right combinations in the same meal.

2.Introduce avocado at every meal to lose weight with confidence

Losing weight with avocado brings many benefits:
  • A feeling of satiety: the avocado is rich in fats, in particular in unsaturated fatty acids which, in addition to sustenance, are good for cardiovascular health. This feeling of satiety is important not to compromise a diet. Hunger is one of the worst enemies of a successful diet.
  • A contribution of vitamins and minerals not negligible: the lawyer is rich in vitamin E, vitamins B, provitamin A and C, potassium, magnesium, iron, copper and manganese. It is also a carrier of good fibers for the regulation of the transit.
  • An organoleptic satisfaction: the avocado is a food generally appreciated and which lends itself to many recipes and culinary techniques. The Web abounds in recipes based on avocado.
Count between 1/2 and 1 avocado per meal (breakfast, lunch and dinner). The quantity is to be determined according to your hunger and your satiety (which corresponds to the moment when the hunger stops). You can consume it:
  • in the form of a smoothie ;
  • in the form of a cream or puree;
  • as an ingredient in a salad;
  • as a dressing or with mayonnaise.

3.Combine avocado with other foods in your diet

If the avocado alone is a slimming partner, the question is to know how to associate it with the other foods to be able to meet all your needs while starting a weight loss.

Here is an example of a typical menu to lose weight with avocado:
  • Breakfast: avocado-cucumber smoothie + 1 hard-boiled egg and 1 handful of almonds.
  • Lunch: guacamole on endive leaves, pan-fried salmon steak, cream dessert made with half an avocado.
  • Dinner: mixed salad with oak leaf salad + grilled bacon + pine nuts + avocado slices and a dark chocolate mousse with no added sugar for dessert.

Be free on your fat consumption

When you start on an avocado diet, you don't count the amount of fat you eat because you are on a high-fat, low-carbohydrate diet, otherwise known as low carb high fat (LCHF). You can then introduce in your meals :
  • oil seeds or nuts such as almonds, walnuts, hazelnuts, chocolate, chia or flax seeds, for example;
  • vegetable oils such as coconut oil, olive oil, walnut oil, hazelnut oil, rapeseed oil or linseed oil, among others;
  • animal fats such as lard, duck fat, goose fat, cod liver oil
  • butter or cream, even whole cream;
  • fatty meats, such as pork or duck, and fatty fish, such as salmon, sardines, mackerel, tuna, or eggs.

Go for proteins to accompany the avocado

In addition to avocado, it is important to consume important sources of protein to spare your muscles, which are always put to the test during weight loss, but also to reinforce the feeling of satiety provided by fats.

Morning, noon and evening, consume as desired :
  • eggs ;
  • fish or other fish products;
  • meat, especially poultry
  • tofu, tempeh, textured soy protein or gluten-based seitan.

Watch your carbohydrate intake

On the other hand, the intake of sugars should be avoided as much as possible in order not to cause blood sugar peaks responsible for weight gain mechanisms. Eliminate from your diet :
  • bread ;
  • starchy foods and starchy vegetables, such as potatoes
  • fruits except red berries, lemon and star fruit;
  • sugar and sweet products such as cakes.

Pritikin Diet

The Pritikin diet is the opposite of the ketogenic diet: it is low in fat and high in carbohydrates. It was originally developed by engineer Nathan Pritikin to treat his cardiovascular problems. The bad reputation of fats on weight earned him the title of slimming diet. The point on this method.

Principle of the Pritikin diet

It is one of the few diets that emphasizes starchy foods. The emphasis is on complex carbohydrates and fiber. Thus, this diet must provide each day:
  • 80% carbohydrates;
  • 10 to 15% protein: only fish and egg whites are allowed (poultry once a week and lean meat once a month);
  • only 5 to 10% fat.

The Pritikin Diet in practice

Here is a summary to help you understand the daily meals allowed on the Pritikin Diet:

Exclude:

  • fatty meats
  • deli meats
  • full-fat dairy products (prefer 0%)
  • animal fats (butter, cream, lard...)

Moderate:

  • sugar
  • salt
  • vegetable oils

Enhance:

  • fruits
  • dried vegetables
  • whole grain cereals (whole grain cereals and derived products)

Tips for losing weight with the Pritikin diet

Here are a few tips to follow to increase the effectiveness of the Pritikin diet:
  • A high consumption of fish is recommended, especially fatty fish, so as not to be deficient in omega 3.
  • As for vegetable oils, it is best to choose quality oils: olive oil for omega 6 and rapeseed, walnut, argan and flaxseed oil, again for omega 3.
  • The addition of fiber in the form of oat bran (at a rate of 3 tablespoons/day) to be incorporated gradually, can increase the effectiveness of the diet.

Benefits of the Pritikin Diet

The Pritikin diet offers several advantages:
  • Weight loss is achieved.
  • This diet is suitable for starch lovers, athletes and people who cannot stand the feeling of hunger associated with diets in general.
  • There is a real cardiovascular benefit.

Limitations of the Pritikin diet

While the Pritikin diet is, on the whole, quite beneficial, there are some drawbacks:
  • There is a risk of frustration for meat lovers that can set the diet back. In this sense, it can be considered a yo-yo diet.
  • It can lead to a risk of deficiencies in omega 3 and fat-soluble vitamins.

LineCoaching diet

A diet is a change in eating habits. It must be followed with vigilance in order not to cause nutritional deficiencies. This is why different diets exist according to the needs of each person.

The more we diet, the fatter we get. It is on this observation that the LineCoaching method was developed by the association between a doctor-nutritionist, Jean-Philippe Zermati, and a psychiatrist-psychotherapist, Gérard Apfeldorfer.

What is the LineCoaching diet?

In reality, LineCoaching is more of an "anti-diet" than a diet. It puts cognitive and behavioral therapies at the heart of the method, at the service of nutrition.

Principle: a psychological approach to weight loss

This diet, which is not a diet in the classical sense of the term, takes the opposite approach to diets that focus on deprivation. The idea is that these diets, with the imperatives they dictate, make us lose sight of our body's real needs, which leads to a disturbance in eating behavior: eating more than we need.

The LineCoaching method aims to rebalance eating behavior: in other words, to re-educate our eating habits. It is based on a deeper analysis of the relationship with food by proposing to rediscover food sensations, which should normally guide eating behaviors, rather than focusing only on these behaviors and creating deprivations and restrictions.

It is therefore a question of :
  • replacing restriction, both quantitative (calories) and qualitative, by listening to one's own needs as a regulator of eating behavior;
  • recognizing one's hunger and eating to one's heart's content, until the pleasure of eating is exhausted and no further;
  • to leave behind guilt and rediscover the pleasure of eating.

How the LineCoaching method works?

After a free assessment of eating behavior, the LineCoaching.com website has access to a first personalized evaluation and proposes an individual follow-up in 8 steps.

Certain situations trigger emotions, such as stress or anxiety, to which we may be led to respond by eating. The first step is to take note of what we eat and how we eat it, to identify these triggers.

The other steps, followed by an online coach, are :
  • discovering tasting ;
  • discovering hunger ;
  • discovering satiety;
  • learning to taste high-calorie foods;
  • deepen your sensations and emotions;
  • better manage the end of the day;
  • discover food satisfaction.
On the other hand, an online sports coach offers adapted exercises. Simple exercises to listen to oneself and other practical activities to be carried out on a daily basis, and regular assessments are there to adapt the program according to the progress of the person.

The advantages of the LineCoaching method

The LineCoaching method offers several advantages:
  • it allows for a lasting psychological healing of one's relationship with food, up to one's equilibrium weight, which is specific to each person and depends in particular on one's genetic heritage;
  • a healthy, greedy and guilt-free relationship with food (no forbidden foods);
  • easy to contact a coach;
  • live chat with the two founders of the method once a week;
  • this diet is fun and should be experienced as a game: challenges of different levels of difficulty, tools are unlocked as you progress.

The disadvantages of the LineCoaching method

  • The price! The subscription to the LineCoaching diet costs 29 $ per month for 3 months, or 19 $ per month for 6 months.
  • The results are less spectacular and less rapid than with some diets. The LineCoaching method is a long-term method, which does not allow for very visible results in a few days or weeks, which avoids the yo-yo effect, but which can be very demotivating for some people.

Egg-based diet

The egg diet consists of consuming only 1,000 calories per day while eating 4 to 6 eggs daily on average. Very effective but also very restrictive, it is not suitable for everyone and certain precautions must be taken to ensure your success.

Egg diet: all their nutritional properties

In addition to providing animal proteins, eggs are particularly rich in :
  • vitamin A, vitamin E and B vitamins (including B2, B5, B9 and B12) ;
  • vitamin K, which promotes good blood coagulation
  • iron which allows the transport of oxygen thanks to the red globules in the blood;
  • essential minerals such as potassium, iodine and calcium;
  • micronutrients including lutein and zeaxanthin, powerful antioxidants found in yolk (effective against cataracts and age-related macular degeneration);
  • choline, a substance that improves brain function by promoting the production of acetylcholine (learning and memory) and phosphatidylcholine (a molecule that is part of the composition of neurons).
In addition, eggs fill you up quickly and an egg has a caloric content of between 80 and 100 calories per unit.

Rules to follow during an egg diet

The egg diet must be followed for 2 weeks. During this diet, it is recommended to consume large quantities of vegetables, fruits, green tea or coffee in addition to eggs.

However, it is strictly not recommended to include in the diet:
  • legumes ;
  • starchy foods such as bread or pasta
  • dairy products
  • alcohol;
  • fats such as butter;
  • processed or industrial foods;
  • pastries and sweets.
To be fully effective, the egg diet should include between 1 and 2 eggs per meal. It is therefore recommended to incorporate them in the following manner:
  • At breakfast:
    • 2 fried eggs (keep the yolk liquid to preserve its nutrients and good fats)
    • OR 2 scrambled eggs cooked at a low temperature, 80°C maximum (the cholesterol and omega-3s they contain oxidize in the heat);
  • 2 hard-boiled eggs in a salad for breakfast;
  • 1 to 2 hard-boiled eggs, either fried or hard-boiled, for dinner.

Egg diet: advantages and disadvantages

Thanks to its low-calorie aspect and its satiating power, the egg diet allows :
  • to stimulate the melting of fats;
  • to stimulate the transit;
  • a quick visible weight loss;
  • to be able to consume eggs in all their forms and at a very competitive price;
  • to be able to continue practicing sports without fear of muscle loss.
However, the egg diet must be followed by a medical accompaniment in order to avoid :
  • vitamin deficiencies ;
  • rapid weight regain, or "yo-yo effect", which can be avoided by gradually reincorporating daily foods into the diet;
  • the period of fatigue that can accompany the egg diet.

Grapefruit diet

Consisting of including a grapefruit or a grapefruit juice during the 3 meals of the day for a period of 3 to 4 days, the grapefruit diet is accompanied by the consumption of low calorie foods. By facilitating the transit as well as the melting of fats, the grapefruit diet seduces many followers thanks to its effectiveness.

How to make a grapefruit diet and what are the precautions to take? Answers in our article.

Virtues of the grapefruit diet

As a citrus fruit, grapefruit is rich in many benefits for our body. Thus, a grapefruit contains :
  • vitamins C, B and E ;
  • calcium ;
  • fibers that promote intestinal transit;
  • molecules that can reduce the accumulation of fats and promote their elimination;
  • a very low caloric content of about 50 calories per 100 grams of grapefruit.

Grapefruit diet: what are the rules to respect?

It is possible to include grapefruit or grapefruit juice for a short period of time during all the meals of the day in the following way:
  • half a grapefruit or a whole grapefruit for breakfast;
  • a grapefruit juice or half a grapefruit to accompany a salad containing vegetable or animal protein at lunch;
  • a grapefruit juice or half a grapefruit to accompany a salad containing plant or animal protein for dinner.
In this way, the effects of a high consumption of grapefruit will take the form of :
  • a more moderate appetite, since grapefruit has the property of being very satiating ;
  • a loss of fats, in particular at the level of the thighs and the abdomen;
  • a detoxification of the body and an elimination of fats because grapefruit has a diuretic effect on the whole body.
Finally, in case of small hunger during the diet, it is advisable to eat a handful of almonds or an apple.

Be careful, excessive consumption of citrus fruits (in fruit or in juice) increases the risk of skin cancer. Consumption of citrus fruit in the form of fruit increases the risk of melanoma, while consumption of fruit juice increases the risk of basal cell and squamous cell carcinoma.

Precautions to take with the grapefruit diet

Although grapefruit is excellent for your health, a grapefruit diet should not last more than 4 days. Indeed, beyond 4 days, there are risks such as :
  • the development of nutrient deficiencies such as calcium or iron ;
  • a significant weight loss that can lead to headaches, prolonged fatigue and dizziness;
  • the risk of regaining weight once you resume a more varied diet, also known as the "yo-yo" effect.
In order not to run the risk of developing one or more of these symptoms, it is recommended to have a moderate physical activity during the whole diet and to drink 1.5 to 2 liters of water per day.

Make a detox cure

The detox cure allows you to cleanse your body by eliminating the toxins that are present in excess.

Although the ideal is to adopt a healthy lifestyle on a daily basis, doing a detox once or twice a year is useful to feel better in your body and in your mind.

1.Change your diet

To make detoxes more effective, try to do them when the seasons change.

The first thing to do when you want to detoxify your body is to stop giving it toxins to manage.

Concretely, to make this detox, you will have to stop consuming :
  • sweets and refined sugars (candies, pastries, cookies and sweetened drinks, in particular) ;
  • fatty foods (deli meats, among others) and fried foods;
  • Dishes with sauce;
  • dairy products (especially cow's milk, goat's cheese, for example, is possible);
  • Excitants such as alcohol, tea and coffee.
Ideally, you should also try to eliminate gluten, which is found in wheat. This means stopping eating:
  • cookies and bread;
  • pasta, pizza, etc.
Note: in organic stores and in the health food sections of hypermarkets, you will find gluten-free pasta and cookies.

On the other hand, focus on:
  • fiber by eating vegetables;
  • seasonal fruits
  • sprouted seeds
  • whole grains;
  • white meat rather than red meat.
If possible, eat organic foods that contain fewer pesticides and toxins than others. Drink plain water regularly.

2.Detoxify your liver

The second thing to do when you start a detox cure is to detoxify your liver. Indeed, this organ plays a key role in the detoxification process of the body, notably by inactivating toxic substances. Several plants are interesting to help it. Among the principal ones, let us quote:
  • Milk thistle, the most important hepatoprotector with its detoxifying properties. This plant promotes the multiplication and regeneration of liver cells while inhibiting the absorption of toxic substances and neutralizing free radicals. This plant is to be taken in capsules, in mother tincture (30 drops in a glass of water three times a day) or in herbal tea (one tablespoon for 200 ml of boiling water).
  • Desmodium, in the form of 180 mg capsules. This plant is an excellent hepatoprotector (it is even able to normalize jaundice).
  • Dandelion which is choleretic (it stimulates the secretion of bile in the liver) and cholagogue (it facilitates the evacuation of bile towards the intestine):
    • by taking the young leaves and flower buds in salad or soup ;
    • in decoction at a rate of one teaspoon of dried roots per cup three times per day (attention, it is very bitter);
    • in capsules of 250 mg (two in the morning and two at noon with a large glass of water).
  • Artichoke, which, like dandelion, is choleretic and cholagogue, and promotes the elimination of toxic substances solubilized in the bile. It is to be consumed in decoction at a rate of 10 to 20 grams of artichoke leaves for 1 liter of hot water.
  • The black radish is the best of the hepatic drainers able to capture the free radicals and to support their elimination. It is to be consumed in the form of juice, in ampoules or in capsules;
  • Birch in the form of ampoules (one every morning on an empty stomach).
  • Boldo, which is both hepatoprotective and detoxifying, is to be taken in the form of 200 mg capsules or in infusion (2 tablespoons of leaves in 1 liter with 10 minutes of infusion), twice a day, before meals (to be avoided by pregnant women and people prone to gallstones).
  • Fumitory in 200 mg capsules (two in the morning and two at noon with a large glass of water).
  • More simply, take a freshly squeezed lemon juice in the morning on an empty stomach. 
From a medicinal point of view, hepatic drainage can be done with the help of homeopathic remedies Poconéol (to be ordered in pharmacies) by taking complexes n°1 (general drainer) and n°7 (hepato-renal drainer) at a rate of 5 to 15 drops per day in half a glass of water, to be taken in several doses and at a distance from the meals.

You can also take Swedish elixir, a universal remedy that is particularly useful for draining the liver and restoring vitality to the body.

Finally, some hepatoprotective essential oils (EO) can be considered: wild carrot EO and lemon EO.

3.Encourage the drainage of the kidneys

Along with the liver, it is essential to drain the kidneys, which are a fundamental area for eliminating toxins from our body.

In addition to the Poconéol n°7 already mentioned, you can take phytotherapeutic remedies based on :
  • cherry tails in the form of 210 mg capsules or in herbal tea;
  • ash tree, either in 250 mg capsules or in liquid extract;
  • lime tree sapwood (rich in phenolic acids, tannins, coumarins, amino acids and phloroglucinol) to be taken as a decoction at a rate of 40 g/litre.

4.Promote the elimination of toxins from the skin

The skin is part of the primary emunctories (area of elimination of toxins) with the kidneys, the lungs and the intestines.

To promote the evacuation of toxins at this level, rub yourself with a horsehair glove when you shower. This will remove dead cells, stimulate blood circulation and speed up the release of toxins.

5.Oxygenate your body

  • Make sure you breathe from your stomach as often as possible.
  • Play sports to promote oxygenation and the elimination of toxins through the skin by sweating.
  • You can either practice a particular sport or walk, swim, bike or, even more gently, do tai chi or qi gong.

6.Manage your stress

Insofar as stress generates free radicals and toxins that the liver must eliminate, limiting stress is essential in the context of a detox cure.

To help you, you can :
  • take up meditation ;
  • take yoga classes;
  • go to sophrology sessions;
  • call upon a therapist who practices hypnosis and/or NLP (neuro-linguistic programming)...
Also, getting enough sleep is essential to help you manage your stress more properly.

Fasting: principles and precautions

A diet is a change in eating habits. It must be followed with vigilance in order not to cause nutritional deficiencies. This is why different diets exist according to the needs of each person.

Fasting allows you to lose weight by temporarily stopping eating. Fasting can be extremely dangerous for your health if it is not accompanied by a medical follow-up.

What is fasting?

Fasting is originally a way to purify the body of toxins and to allow it to draw energy from its reserves. Thus, to continue to function normally, the body burns the fat it has, which leads to weight loss.

It consists of the deprivation of food for 7 days, only drinks are allowed. It is not a diet in the strict sense of the word, but if followed over a short period of time, it can lead to rapid weight loss.

Two types of fasting exist:
  • total fasting: fasting based only on water consumption;
  • partial fasting: fasting based on the consumption of vegetable broths and fruit juices.

The impact of fasting

Deprived of food, the digestive tract is put to rest: no fermentation, no putrefaction and no stagnation. Thus, it regains its strength to function better afterwards.

The body, deprived of energy, no longer stores carbohydrates and lipids in the form of fats in the body. It is even obliged to manufacture its own fuel to function, by drawing on its fat reserves, which it transforms into ketogenic bodies.

Fasting: some advice

Before starting a fast, whether partial or total, it is imperative that you discuss it with your doctor.

Do not start fasting suddenly: it is a matter of preparing the body to not receive any food by lowering the daily intake little by little until D-day.

You must also prepare for the re-feeding: you must gradually reintroduce solid foods. It is also important not to mix foods from different food groups. In addition, be careful with the quantities ingested.

The advantages of fasting

Fasting has its advantages:
  • it allows a very rapid weight loss, up to 5 kg per week;
  • it allows to detoxify the body;
  • it helps to relieve chronic pain (rheumatism, migraines, intestinal problems...).

Fasting: disadvantages

Fasting allows you to lose weight quickly, but it is essential to know and understand the health risks. Follow-up by a doctor is imperative!

Fasting has its drawbacks:
  • intense hunger during the first few days;
  • weight loss is accompanied by muscle wasting;
  • all social life and physical activity should be avoided during the fasting period;
  • total fasting is dangerous for health if followed without medical advice;
  • it causes severe deficiencies and weakens the immune system;
  • it causes great fatigue, headaches;
  • weight regain at the end of the fast is very fast.

How to eliminate toxins?

Detoxify, purify the body, eliminate toxins, whatever the term, the idea is to eliminate everything that clogs the body. Some people swear by fasting for this purpose. However, before reaching this drastic solution that may make you lose muscle in the process, simpler and tastier solutions to eliminate toxins exist.

Step by step, by putting in place various hygienic and dietary rules, here is how to proceed to eliminate toxins.

Zoom on the interest to boost the elimination of toxins

Why eliminate toxins?

Health, strength, good looks, this is what you have to gain by eliminating toxins from your body. The toxins being indeed responsible for various evils:
  • They damage the cells of the organism, which engenders their premature ageing and in the long run a dysfunction of the organism.
  • They tire the liver and the kidneys which are purifying organs.
  • They are one of the three components of cellulite, along with water and fat.

Toxin generators

Before starting a program to eliminate toxins from the body, it is important to know the toxin generators. These should be carefully avoided during your cleansing period. The generators of toxins are the following:
  • The body: its normal functioning (breathing, digestion, activity) generates toxins called free radicals. This production is inevitable.
  • Stress, which must therefore be dealt with through breathing exercises and sophrology, for example.
  • Medication.
  • Alcohol and tobacco. The only authorized deviation: 1 glass of red wine per day for men and 1/2 glass of red wine for women, for its veinotonic virtues.
  • Oxidizing foods:
    • the burnt parts of foods ;
    • AGEs or advanced glycation products, from protein foods and sources of carbohydrates that have undergone the maillard reaction: roasted, caramelized, fried foods;
    • smoked foods;
    • fats heated to high temperatures that require a lot of digestive work, rancid or expired fats. Use raw fats only when you want to detoxify;
    • Cold cuts or meats containing nitrites;
    • Excessive red meat, which leads to the formation of excess carcinogenic compounds and ammonia and can contribute to excess iron in the body. Iron is an oxidizing mineral;
    • acidifying foods: meat, fish, eggs, cereals, sugar, salt.
    • industrial foods that combine several of the above factors. Nothing beats homemade from fresh food.
  • Various pollutants such as heavy metals, chemical fertilizers, pesticides, antibiotics given to animals. Eating organic food and living in a low-pollution environment is therefore an anti-toxin gesture.

1.Drink to eliminate toxins

Drinking is an essential gesture for the elimination of toxins because it fully participates in the good functioning of diuresis, the kidneys remaining one of the major purifying organs.
  • Drink mainly water, at a rate of 1.5 liters of water per day, outside of meals and throughout the day. Choose quality water.
  • Drink green tea, rich in fiber, with matcha tea in mind because it is very rich in antioxidants. Antioxidants are oxidant scavengers that allow their neutralization.
  • Drink herbal teas that also have depurative or detoxifying virtues because they take care of the purifying organs (kidneys, livers) and the purifying pathways (veins and arteries) thanks to the plant extracts they contain. Birch, black radish, dandelion, artichoke and red vine are among the key ingredients. Ask your pharmacist or herbalist to determine which herbal tea is best for you.

2.Eat antioxidants to eliminate toxins

Antioxidant molecules capture oxidant molecules and neutralize them. These molecules are the antioxidant vitamins: C and E, provitamin A and polyphenols. They are found in the following foods:
  • fruits and vegetables, well colored, ideally picked at full maturity, fresh and raw to preserve their vitamin C. They are a source of a multitude of antioxidants including beta-carotene and alpha-carotene;
  • tomatoes, very well cooked - an exception - the powerful antioxidant lycopene is released as they are cooked;
  • oleaginous fruits, which contain good doses of vitamin E: almonds, Brazil nuts, macadamia nuts, hazelnuts for example;
  • very dark chocolate, at least 86% cocoa, because it contains a large number of antioxidant substances.

3.Pamper your purifying organs and pathways

These are the liver, kidneys, veins and arteries. Drinking water or herbal infusions as indicated in step 1, or a little red wine, is an important step in caring for the tissues involved in purification. However, you can go further:
  • Eat sources of omega-3 by consuming small oily fish (sardines, mackerel, anchovies), organic rapeseed oil, organic flaxseed oil, to take care of your veins and arteries, the royal roads of elimination.
  • Drink on an empty stomach the juice of half a lemon squeezed in a glass of water at room temperature to help the liver by stimulating the production of bile and facilitating the digestion of fats. For the liver, consume regularly black radishes, dandelions and artichokes.
  • Include asparagus on the menu in the spring to help with kidney work.
  • Eat every other vegetarian meal, avoiding dairy products during that meal as well. This will rest your liver and kidneys. Ideally, the vegetarian meal should be in the evening.
  • A little extra: take a one-month magnesium cure to help your kidneys because it helps prevent kidney stones if you are prone to them.

Fasting

Intermittent fasting - or fasting - is a method that is on the rise! To get back in shape, improve your sports performance or simply get a boost of energy, what if we all started?

Fasting: definition

Fasting" refers to intermittent fasting, i.e. alternating between periods of no food intake and periods of normal food intake. It is therefore a way of reducing one's caloric intake, without practicing a daily caloric restriction. We all fast spontaneously for about 8 to 10 hours between dinner and breakfast the next day. In the context of fasting, this period will be extended to 16 to 24 hours; unsweetened drinks (water, herbal tea, coffee, tea...) are allowed during the fasting phase.

Benefits

Intermittent fasting has many benefits for our body:
  • it can help to lose weight: when our body is deprived of food intake, it will draw on its fat reserves to provide the energy necessary for its functioning. This effect is achieved by stimulating the production of growth hormone, which plays the role of fat burner, while sparing muscle mass;
  • It allows you to reconnect with your feelings of hunger and satiety, to better identify them and to tame them to better live through periods of deprivation;
  • it allows to reduce the level of insulin in the blood, due to the absence of food intake. The sensitivity of the cells to this hormone improves, pushing back the risk of type 2 diabetes;
  • it reduces the level of "bad cholesterol" and triglycerides, and thus the cardiovascular risk;
  • it stimulates the learning and memorization processes.

Limitations

Intermittent fasting is sometimes difficult at the beginning: it is not easy to go without food for a long period of time when you are used to eating meals regularly. Hunger can be felt very intensely, which is why it is important to start with short periods, to be lengthened gradually.

During the fasting period, you should not snack at all in order to avoid weight gain. On the other hand, you should make sure that you are well hydrated by drinking regularly.

If you feel tired or experience mood swings, stop your fast. The goal is not to starve yourself or to hurt yourself.

Finally, it is important to remember that periods of fasting were common among our ancestors, who did not have as easy access to food as we do. This method does not represent a danger to your health, if the intake is balanced and sufficient during the periods of normal eating.

How to practice fasting?

There are different methods of intermittent fasting, it is up to you to find the one that suits you! Here are some examples.
  • A 16 hour fast, skipping breakfast: the last meal was the night before, around 8pm, and you wait until lunch at 12pm to eat. This can be done several days in a row over a variable period of time, depending on the benefits you get from it.
  • Another method is to eat between 6pm and 11pm, and fast the rest of the day, again for several days.
  • Fasting for 24 hours straight, one day a week or every two weeks.

Intermittent fasting

Intermittent fasting is a way of eating that is attracting more and more people. But how exactly is intermittent fasting practiced? What are its characteristics, its benefits and is it suitable for everyone?

Different types of intermittent fasting

As its name suggests, intermittent fasting is a split fast, i.e. you only fast at certain times of the day. These periods during which food is partially reduced or completely eliminated range from 16 to 36 hours depending on the method chosen.

In reality, everyone fasts 8 to 10 hours per 24 hours: at night!

Here are a few examples of the most commonly practiced and long term viable methods, knowing that many variations exist.

Daily intermittent fasting

The different types of daily intermittent fasts that exist are distinguished by the length of the fasting periods.

During the periods in which eating is allowed, it is possible to eat as much as you want and as often as you want (usually 2 or 3 meals). There are no restrictions on calories, nutrients or anything else.

Fasting for 24 hours

The 24-hour fast (or Eat Stop Eat) simply consists in not eating for 24 hours once or twice a week. The rest of the time you eat normally.

5/2 and 4/3 diets

There are also :
  • the 5/2 diet in which, during two non-consecutive days per week (twice 24 hours), one limits the caloric intake to 25% of what one normally consumes, i.e. 500 calories for women and 600 for men;
  • the 4/3 diet in which you eat every other day.

Setting up an intermittent fast

Fasting for the first time can be complicated if you are afraid of suffering from hypoglycemia or not being able to keep going. In this case, the best thing to do is to start gently by simply shifting the time of your first meal and taking some dried fruit just in case...

Moreover, not all intermittent fasts start in the same way, bearing in mind that, whichever one you choose, you will feel hungry at first. This is normal since your body is used to a different rhythm.

The ideal is to start gradually by continuing the 16/8 fast for a few weeks. If you wish, you can then test the two other types of fasting proposed here: the Warrior Diet and the Eat Stop Eat.

Starting intermittent fasting 16/8

To start a 16/8 intermittent fast (or Leangains method), simply start by not eating breakfast. In this way, you "naturally" extend the period of nightly fasting.

All you have to do is determine the 8-hour window during which you can eat according to your schedule and your daily life (for example, 12:00 pm to 8:00 pm or 1:00 pm to 9:00 pm). The trick is to make sure that you can stick to this schedule in a sustainable way.

Starting a warrior diet: intermittent fasting 20/4

Intermittent fasting 20/4 consists of eating only in the evening.

To start a warrior diet, wait until 6 or 7 pm to start eating (when you get home from work for example). However, unlike other intermittent fasts, it is allowed to eat some fresh fruits and vegetables during the day.

However, it is strongly recommended to start with a 16/8 diet before switching to this one.

Advantages and disadvantages of the different intermittent fasts

While all intermittent diets carry a risk of dehydration (hence the importance of drinking regularly), there are specific benefits and drawbacks to each type of method used.

It's up to you to find the one that best suits your lifestyle.

Leangains Method

The Leangains Method (16/8) is perfect for athletes as it can easily be combined with hard training. In fact, intermittent fasting in this form leads to a secretion of growth hormone, which promotes muscle development and the reduction of fat mass.

The 16/8 fast is also quite easy to respect with, during the fasting period, little sensation of hunger (or only temporary) and therefore a low propensity to snack.

On the other hand, it can be complicated to respect the method in case of a fluctuating schedule, since a time slot must be set each day.

Warrior Diet

The Warrior Diet requires fasting for 20 hours each day, which results in increased insulin sensitivity and increased hormone secretion.

This results in a reduction of abdominal fat. This weight loss phenomenon is favored by the fact that having only one meal limits the risks of consuming too many calories each day, which inevitably results in weight loss (or maintaining a healthy weight).

On the downside, the most problematic of these is probably the feeling of hunger. The first week is generally the most difficult. Moreover, if weight loss is not the objective, it is not easy to eat healthily (varied and balanced) while managing to consume enough calories in one meal.

Positive and negative sides of the 24-hour fast

The 24-hour fast is easy to implement since it can be adapted to any lifestyle. You can therefore not eat before dinner (preferably, for simplicity) or before lunch.

In addition, it offers the possibility of fasting on different days from one week to the next, which does not affect your social life.

Another positive point is that the 24-hour fast also allows you to reduce your caloric intake (especially if you decide to do it twice a week) and therefore to obtain a relatively rapid weight loss (often 500 g per week).

The disadvantage of this fast is of course that you have to fast for 24 consecutive hours.

Benefits of intermittent fasting

Several benefits can be expected from intermittent fasting:
  • weight loss and hunger regulation after a short adaptation period;
  • cleansing of the body (it acts as a detox);
  • relief (or prevention) of several chronic pathologies, including digestive disorders;
  • Improving mood (hormonal regulation) and cognitive performance (slowing down brain aging).

Weight loss

Intermittent fasting allows for rapid weight loss. It is without context an effective method since :
  • the number of calories consumed each day is reduced;
  • the body, once it has exhausted its glucose reserves, will draw the necessary energy from the fat cells;
  • we do not impose any important deprivation to the body which does not need to store;
  • the possible feeling of hunger present at the beginning of the fasting fades away in a few days if the fasting is set up correctly.

Cleansing of the body

By fasting, the body will have less energy to provide for digestion and this will naturally benefit the other metabolic functions (cellular oxygenation, blood circulation, blood pressure, cognitive functions, etc.).

Moreover, the liver will be decongested, the intestine cleansed and digestion facilitated during periods of eating since fasting allows the intestinal nervous system to be cleared of undesirable metabolites.

All this results in a decrease in the level of free radicals and ultimately an improvement in general tone and clarity of mind.

In addition, intermittent fasting helps to regain some of one's instincts so that one tends to be more attracted to fresh food and whole ingredients. On the contrary, one is generally less and less tempted by junk food or sugar.

Improvements in chronic diseases

The third positive aspect of intermittent fasting is the normalization of blood tests, in particular :
  • triglycerides ;
  • cholesterol levels
  • insulin levels (increased sensitivity to insulin).
Moreover, fasting helps to prevent the onset of chronic and degenerative pathologies (including asthma) and it participates in the reduction of tissue inflammation by reducing oxidative stress.

Not to be neglected to obtain good results with intermittent fasting

To obtain all the results expected from intermittent fasting, certain points must not be neglected:
  • Of course intermittent fasting can only be effective if, when you are not fasting, you eat properly. In particular, you need to consume enough protein and vitamins.
  • It is important to stay active and continue to perform normal tasks such as working, going for a walk, gardening, etc. Otherwise you will not lose any weight. Otherwise you will not only not lose weight, but you may be tempted to take a little detour to the kitchen!
  • If you have to do any physical activity or sport during the fasting period, make sure that it precedes the period during which you can eat.
  • It is necessary to drink large quantities (water, no sugary or light drinks or milk) when doing intermittent fasting. This is even more necessary if you feel hungry at times. Note that coffee and tea are allowed.

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