CARBOHYDRATES X WEIGHT LOOSE. HOW DOES IT REALLY WORK?

Everyone knows someone who has lost weight after limiting or eliminating carbohydrates from their diet. At the same time, the myth that is growing is that you can’t lose weight while eating carbohydrates. So how is it?

Carbohydrates are our most important source of energy and we need the energy to live. The younger and physically active the more (and so vice versa).

So we can eat carbohydrates – some. There is a difference between carbohydrates.

Simple sugars (eg glucose, fructose) are problematic and are known for their sweet taste. You can eliminate them completely or reduce them significantly (ideally 5% of total carbohydrate intake). Fructose is the most problematic among simple sugars. Fructose can be industrially produced and used as a sweetener, directly or in the form of a syrup. After her use, much more than other sugars, new adipose tissue is formed. The body is not able to metabolize it effectively to energy, so it stores the unusable surplus as a fat supply.

In addition, white flour products, potatoes, and more than 1-2 pieces of fruit a day are still problematic.

Polysaccharides are a neutral energy source. One of the most important polysaccharides is fiber, which in turn supports our health and lean figure. Fat tissue does not form until our energy intake is repeatedly higher than our body’s needs. Simply put, when we eat more than we need.

Polysaccharides are the best in the most natural form. Millet, oatmeal, buckwheat, wild rice, quinoa, legumes. When pastry, so sourdough, rye, wholegrain. And most importantly. On an imaginary plate, carbohydrates take up 1/4 of the surface, no more.

When losing weight, I see it with carbohydrates as follows:

  • drinks just unsweetened, no lemonade and juices;
  • do not eat white flour, white rice, and their products (yes, neither puffed bread)
  • cut potatoes
  • dairy products only white, not flavored
  • no sweets bought (cookies, chocolates, donuts, cakes);
  • get rid of sweetened flavorings (ketchup, dressing) and processed foods overall;
  • bake at home only on special occasions and add only half of the sugar in the recipe;

Do you lose weight when you completely exclude carbohydrates? Certainly, because you will significantly reduce your energy intake. Will you last for a long time and will you enjoy it? The great majority of us do not and for you, the answer is a balance, adequate intake of all nutrients, and limitation of simple carbohydrates.

Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu

WHAT DO YOU THINK OF VEGANS?

Vegans do not consume any animal food and often do not, either, use animal products.
For some, it is just a matter of eating, on the other side for most vegans it is about how we interpret our world overall. Vegans want to contribute to a sustainable life on our planet, leaving as little carbon footprint as possible and not engaging at all in any cruel treatment of animals.
It is always a good practice to double check any lifestyle that we adopt (or intend) to adopt. So what is missing here?
Two vitamins are missing in a vegan diet.
  1. vitamin B12: Its only source is just from animal food. If you have heard that it is also produced by bacteria in our intestines, a point for you, but those bacteria produce it for your own use. The vegan solution is via dietary supplements.
  2. vitamin D: the source is via animal foods and sunlight. In our winters, it is necessary to replenish via tablets or drops.
Vegans may have also a shortage of some microelements. Appropriate food combinations will eliminate this risk:
  • Iron, of course, is found in plant sources, which, however, only have a significantly lower absorption capacity. About 5% against 22% of animal sources. That is why it is necessary to use all means that can increase the absorption to a sufficient level;
  • vitamin C (for vegans) and omitting coffee and tea. Herbal sources of iron are (dried) fruits, green leafy vegetables, nuts, seeds, and legumes.
  • Zinc: vegans have fewer options but can get it from legumes or cereal sprouts.
  • Calcium: as with iron, it is not so much about resources but absorption. We will increase it with sufficient intake of vitamin D (which in contrast may be lacking in vegans), movement and diet without sugar. Vegetable sources are broccoli, cabbage, kale, poppy, and almonds.
  • Selenium: may be in short supply wherever arable land is poor on selenium. Brazil nuts are, for example, a good source.
People who do not know veganism will most often argue that vegans lack protein.
Proteins:

Proteins are not a problem, it’s up to their building blocks, amino acids. Achieving a sufficient amount of all essential amino acids in a vegan diet requires always combining whole grain cereals with legumes and/or nuts. The problem lies in the mechanism of limited amino acids. We will use all the amino acids only to the least represented level. While all are well represented in meat, there is always one amino acid too little in plant sources. A suitable combination will increase the limit amino acid and consequently the usability of all amino acids.

Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu

WHAT IS THE BUZZ ABOUT INTERMITTENT FASTING?

The fashion wave of intermittent fasting is amazing. Just try to google “intermittent fasting” and the results will blow you up. However, it would be a shame if fasting as a fashion trend would stop. Fasting is not a snap. The majority of the population has (mainly) been fasting mainly for religious reasons. It has a good reason – the fasts are physically and mentally deserving, and it costs nothing.

Fasting is a voluntary meal delay for a certain time, from 12 hours to several days. The shorter the fast, the more regular it holds.

Intermittent fasting can take place every day or every other day, when fasting is held for 16 hours a day, and the remaining 8 hours is reserved for meals. Some practitioners still extend the fasting window a little longer, in the ratio of 19 hours without food to 5 hours for eating. Logically, a significant part of the fast comes from sleep. Breakfast eventually announces the end of time without food: “break-a-fast”.

Fasting maintains optimal weight, reduces insulin levels and stabilises glycemia (blood sugar). It will give the digestive tract time to rest and regenerate. The body that is not burdened with digestion relaxes better, the sleep is deep, and after awakening you are fresh.

Longer fasts (24 hours and more) are cleansing. The body begins to deplete energy and generate material by consuming all excess (fat) or damaged (non-functioning cells) to provide energy and build new structures. As if instead of the endless repair of the old, dilapidated house, it was totally demolished and rebuilt.

Fasting does not cure. When people are confronted with a serious diagnosis and decide for long-term fasting, they unfortunately do not understand the possibilities and boundaries of fasting. Fasting provides the body with optimal conditions for self-healing – provided that the body is not yet weakened by a serious illness. Fasting will shorten your cure for colds, fasting is a great prevention of illness, but nothing positive can do with the ongoing serious illness.

Fasting is not for everyone.

Not suitable for acutely or chronically ill people (without doctor’s approval), underweight people and for pregnant and nursing women. It is not suitable for people with history of eating disorders and for chronic diets because their task is to find a balanced relationship to eating and to one another. Not suitable for people who eat unhealthy. Fasting is a superstructure that needs good basics and a healthy lifestyle overall. It may not be suitable for people who are hardly physically working or sporting. Losses slightly outweigh the benefits.

How do you start with interrupted fasting and what should you expect?

  • Start fasting after dinner and do not eat for the next 16 hours.
  • Drink regularly, clean water or very weak unsweetened teas.
  • If you feel a great deal of hunger, know it will ease. The hunger comes and goes in waves. Make your first meal light and eat slowly, you will not be hard on your stomach. Repeat the next day.
  • For all-day fasts, it is a good idea to supplement the salt intake with a mineral drink and count on the fact that the body can respond to stress, headaches, hives, etc. These symptoms should disappear or become very mild after few fasts.
Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu

ARE FRESH JUICES AS HEALTHY AS THEY SEEM?

All of us have repetitive family interactions that can break into short sequences in which everyone participating (and only they are) is pretending to know what is going on. One of our family interactions looks like this.

My kid Alex makes puppy’s eyes to his grandfather at the juice bar. My dad pulls out his wallet and says to me “I know – I know.” What he really means is that he does not want to hear my speech again, just how healthy the juices pretend to be.

But hey you just started the article on juices, so I hope you still want to read it.

I’ll start with the positive: Juices have lots of minerals, vitamins and water. If you hesitate between lemonade and juice, the choice is clear.

However, juice is just water and natural sugar. There are three things:

  • Less fiber: while we eat much less fiber already than our own intestines, we are also taking away fibers that we need from our natural foods
  • Energy on a swing: Sugar and water can quickly provide energy, but that energy that will quickly fall. Easy come, easy go.
  • We do not feel satisfied : firstly because there is no fiber, and secondly because when we drink liquids to satisfy our thirst we never change the perception of hunger.

So soon after we have drunk juice, if we are not hungry, we are without energy and we have not delivered the body whatever is needed. What happens next? We eat immediately or have the next meal bigger than usual. That would not be so bad, but we were at the same time drinking lots of calories in our juice. In those big fresh (400 ml) there are 3-4 pieces of fruit. We rarely eat fresh fruit in big portions, but it is not problem to drink it in fresh juice.

So what about drinks, which can replace snacks with proper calories, but does not fill our body and nourish us like a snack? Just it is good to know that the juices are not as healthy as they look. Keep them as a delicacy, not a part of a balanced daily diet.

So now you can say while at the juice stand: “I know.”

Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu

A HEALTHY MIND IN A HEALTHY BODY: HOW FOOD CAN HELP US TO AVOID DEPRESSION AND NEGATIVITY

Psychologists have been more intensively engaged with people’s mental well-being (people’s happiness) in the past twenty years. Martin Seligman has named five key areas that make up our mental well-being. These are positive emotions, positive relationships, flow, meaningfulness and successful performance. From this point of view, a toast sausage or sipping at a campfire clearly increases our mental well-being.

Let’s, however, look at how it looks on a plate. There are foods that will contribute to our sense of happiness and then are foods that are better avoided.

When we lose our mental happiness it is very important to pay attention to our diet especially when we feel longer exhaustion, irritation, and nervousness. We focus poorly, we are drowning in negative emotions, and we often have a melancholic mood. We are experiencing anxiety, depression and we cannot sleep.

The cause may be in the lack of vitamins B1, B3 and magnesium. These microelements keep our muscles and nerves system in good condition, participate in metabolic processes, and in the case of magnesium act directly as anti-stress. We need to accept them in the diet, the body does not create them. Be careful! Frequent consumption of sugar and alcohol exhaust their stocks two to three times faster.

Fortunately, there is a lot of food to supplement.

The following foods are Rich in vitamins B1, B3 and magnesium:

  • Nuts (especially almonds)
  • legumes
  • legumes and cereal sprouts
  • Flax seeds and linseed oil
  • oatmeal
  • fresh vegetables and fruits
  • Meat, liver and intestines
  • eggs
  • Mineral water Magnesium(source of magnesium)

Our mental well-being consists of many different parts. I do not give up whiskey and beer at my campfire. Sitting with friends eating any type of food is, of course, valuable. Equally valuable is eating a varied fresh diet. Prepare a warm oatmeal in winter mixedwith linseed and fruit, make a large pot of chilli con carne, some desserts, omit and reduce alcohol. The comfort foodmust be full of vitamins B1, B3 and magnesium, and we must it over and over again.

Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu.

TASTY & HEALTHY BANANA OAT PANCAKES

Hi GoFitters!

Weekend is coming and as temperatures outside are starting to drop, nothing is better on a lazy Saturday morning than a nice and long breakfast in bed. However, we all want to keep fit and still having our food tasty we came across an amazing recipe to prepare a banana oat pancake.

These are gluten-free, diary-free and without sugar but I can garantee you will love it! To prepare this delicious and healthy pancakes you will need just 7 ingredients and the best thing is you will be done in 15minutes!

Check out this easy and healthy recipe and make your Saturday morning tasty.

Ingredients:
  • 1/2 cup Almond Milk unsweetened
  • 2 Eggs
  • 1 Egg White
  • 1 Banana
  • 2 Tablespoons 100% Real Maple Syrup
  • 1 1/2 cups Rolled Oats (I use Gluten-Free)
  • 2 teaspoons Baking Powder
  • 1/4 – 1/2 teaspoon Salt
  • 1 teaspoon Vanilla optional
Toppings Ideas:
  • Fresh Berries
  • Maple Syrup
  • Sliced Fresh Banana 
  • Sliced Almonds or nuts
Instructions:
  1. Put in blender Almond Milk, eggs, egg white, banana, maple syrup,  oats, baking powder and salt.
  2. Blend until smooth.
  3. Heat skillet over medium heat. Once warmed, spray with non-stick cooking spray or place coconut oil or butter in skillet. Pour pancake batter into skillet in round circles.
  4. Cook for 2-3 minutes on one side. Turn over and cook for another 1-2 minutes.
  5. Put on your favorite toppings

Bon Appetit from your GoFit team!

 

 

WHAT ABOUT CAFFEINE AND SPORTS?

When we talk about coffee, we are really talking about caffeine.

What about caffeine and sports?

Even 15 years ago, caffeine (in large quantities) was unauthorized by doping. Now is no longer on the list of unauthorized substances, its effect on performance is not as pronounced as expected, but the effect is there.

Coffee (unfiltered with caffeine) has so many positive effects that I personally feel sorry that my liquid drug has to be black tea. It protects blood vessels and prevents atherosclerosis. It prevents also the development type 2 diabetes. It has an antitumor effect, it stimulates the protective enzymes that helps to transform in the liver of external substance, especially carcinogens from sausages, moulds, fuel mixtures and tar. The safe quantity of coffee is 2-5 cups a day.

Coffee stimulates muscle and heart performance, stimulates adrenaline secretion and mobilizes fat as a source of energy, all of which increases aerobic performance. In the short term, our alertness and attention will increase our perception of effort and fatigue and stabilizes the mood. However, before you mentally categorize coffee among superfoods, you must consider the following. Coffee is a diuretic, so in an incorrect drinking regime it dehydrates and can cause kidney problems.

Coffee is a diuretic, so in an incorrect drinking regime it dehydrates and can cause kidney problems. It causes a mild dependence that is manifested by withdrawal symptoms for several days like irritation, restlessness, headaches and insomnia. It reduces the amount of absorbed iron, while athletes (and women in particular) have higher demands on iron intake and must be prudent in view of its absorption. At least it is important to drink coffee from a few hours away from an iron-rich meal.

The effect of coffee varies depending on the genotype. Some people do not respond to caffeine with improved performance or delayed fatigue. In the best case, caffeine simply does not work. (Did I say I have been drinking tea? It energizes me and wakes as if the coffee never goes.) In the worst case, their performance will get worse due to digestive problems (diarrhoea or convulsions).

Coffee only changes our perception of fatigue in the short term. With long-term use, we will learn to suppress our need to rest and work under pressure for a little longer, but the true fatigue and difficulty of chronic stress will still be lurking beneath the surface. A varied diet of real foods, enough sleep and mental rest assures us enough energy for sports and for a healthy, sustainable lifeway.

What to take from that?

Paracelsus figured it out: “Solely the dose determines that a thing is not a poison”.

If your coffee gets you a good start and you have it tested in training, you can give it a one-time boost for your high intensity endurance performance (cycling, swimming, running, rowing, triathlon). Dosage is either an hour before the start of sports performance (safe dose is 3mg caffeine per day)1kg of your weight), or slightly smaller amounts of power during your exercise. In life and in common practice, you’ll discover more varied ways to improve your performance and feel energised.

This article is prepared for you by..

    Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu.

 

10 foods that give you the most energy and with which you will not put on any weight!

Healthy foods can give you plenty of energy. Which are they? What do you imagine when you read: “foods that give you healthy energy?”

In general, we optimize our body when we eat fresh seasonal ingredients and minimize all intakes of gluten. It is very important to listen to your body, it often tells you what it needs and what it lacks.

Try some of the following tasty, yet healthy sources of energy

1. Eggs

Eggs are a great source of protein, after exercise, they help you to restore your stressed muscles and the next day you feel fresh. Continue reading 10 foods that give you the most energy and with which you will not put on any weight!

Easy and healthy breakfast ideas

Christmas is (is not) primarily a feast of eating, and keeping a diet is almost impossible. We all look forwards to a Christmas cookies, drinks and all the food that is connected with Christmas.
The amount of heavy meals and sugar causes our body to come out of shape quite quickly.
Try to balance what you eat during holidays and start with breakfast, for example.
While enjoying your evenings keep mornings lighter and healthier.

Check out our 3 healthy and simple breakfast ideas. Continue reading Easy and healthy breakfast ideas