I often read statements like this and see frequent question about diet shakes and other supplements that supposedly gives you a head start on your way to slim. This is the way they hook you, they promise 10 pounds (5 kilos) of weightloss in 10 days (or whatever number) and they get you to buy their products, when you later fail to stick to the diet - it's your fault! BACK UP! I want to help you see what the hell these shakes are about and teach you the healthy way to get back up on the horse after the holidays!
Bare with me:
This is the ingredient list of one (very aggressively marketed) diet shake on the Swedish market:
Soy protein, fructose, fiber from soy, sugar, emulsifier (soy lecithin), soy fat powder (soy oil, glucose syrup, milk protein, stabilizers (trifosfates), natural aroma), skimmed milk quark (2%), raspberries (1%), coloring from beets, stabilizers (guar gum, xantan gum), natural aromas, minerals, vitamins.
In Swedish:
SOJAPROTEIN, fructose, SOJAFIBER, socker, emulgeringsmedel (SOJALECITIN), sojafettpulver (SOJAOLJA, glukossirap, MJÖLK-/MÆLKEPROTEIN, stabiliseringsmedel (trifosfater), naturlig arom), SKUMMET MJÖLK/MÆLK KVARTG/KVARK (2%), bringebær/hallon/hindbær (1 %), färgämne (rödbetsrött/rødbeder), stabiliseringsmedel (guarkärnmjöl/guargummi, xantangummi). naturliga aromer/naturlig aromaer, mineraler*, vitaminer*.
So to make it easier for you to see I highlighted the sugars in bold, so you clearly can see the main ingredient in this "miracle diet shake" is really SUGAR!! Most likely the sugars are made from corn which is heavily processed and most likely GMO.
And when you look at the second most used ingredient in this shake it's SOY (marked with underline, a very debated topic since most soy is GMO (Harsh pesticides and herbicides), also soy is imitating estrogen and is accused of causing imbalances in hormones.
Most sites that are publishing proof about GMOs being harmful are taken down (for whatever reason) but here you can read about it: http://www.collective-evolution.com/2014/04/08/10-scientific-studies-proving-gmos-can-be-harmful-to-human-health/
Here is a study that shows that soy consumption can "turn on" and modify genes to increase the risk of cancer: http://www.breastcancer.org/research-news/soy-may-turn-on-genes-linked-to-cancer
So I don't really like to promote any diet shakes or powders that are out there, nature already has everything we need to be healthy and to shed unwanted pounds!
Here's what I'd recommend instead, think fresh veggies, basically as colourful as possible, add in some fruit, some nuts and seeds, if you can tolerate you can add in kefir and some organic grains (preferably sprouted) a small amount of grass fed beef, free range chicken and eggs, some wild caught fish and animals traditionally hunted. This way you won't get animals that have been fed with GMO feed (which accumulates and will store in you fat cells and when that happens your body will be reluctant to shed that fat since it contains toxins)
A day of eating for weightloss and wellbeing:
Breakfast:
A green smoothie containing kale, spinach, apple, lemon juice and a chunk of ginger. Top up with an egg any style you like if you are hungry as a wolf.
Lunch: After a hearty breakfast with lots of fiber I can go hours without eating (and I sometimes do) - it's all that healthy fiber still going strong for you and your microbiom, if you still want a bite go for a salad with chicken, egg or green beans. Add in spelt or buckwheat or sweet potatoes if you need more energy.
Snack: in the afternoon when your coworkers are munching on breads, pastries or chocolate bars I'd recommend you reach for a fruit and a handful of nuts, this will give you a healthy dose of fats to satisfy and you get som sweetness from your fruits swell as fiber.
Dinner: I like to eat dinner a couple of hours before bed to be sure the food is digested properly (metabolism slows down when you sleep and being bloated and soggy is not a good feeling) a soup or some oven baked beets, cauliflower with hummus and a piece of protein is a good choice.
Portion control: Aim to fill half (or more) of your plate with vegetables, greens, reds, purples and yellows - as much color as you can - I Loove sliced raw beers in olive oil,vinegar and ground pepper! Crunchy and sweet! For protein not bigger than a deck of cards, the protein hype happening right now is crazy (no one ever asked me if I got enough protein when I was downing pizza and cookies?) it's almost impossible to be protein sufficient. Carbs is not the devil, processed food and additives are. Go for slow releasing carbs such as antient grains, sweet potatoes, beans and lentils, I occantionally eat rice but if I do it's organic and whole grain. A fist size of carbs is a good measure. For fats I'd recommend eating them in a natural state meaning in avocados, egg yolks and nuts/seeds. If you do use oils make sure they are cold pressed and organic. Oils in this state are in fact processed and should be ingested sparingly, a tablespoon or two can go a long way.
what is antient grains?
A diet with more veggies will make you feel full, will help the good bacteria in your gut and will make sure you have energy the whole day. Fiber is the biggest shortage in our diet today and getting more in will benefit your health. Don't supplement, real live fiber from plants are better than any claimed superfoods out there.
Decreasing the amount of meat you eat will leave you lighter at heart knowing you aren't impacting the environment and not consuming too much of the cholesterol that can lead to heart disease. And breaking up with processed carbs will set you free of digestion disorders, headaches, joint pains and other ailments that you might not know is caused by those products. Your weight will stabilize and your mood, cost for food will decrease since you need less meat and snack less in between meals.
- You will feel like a million bucks!
- Bloating, indigestion and/or constipation will end
- Brain function will increase
- Mood improves
- Your skin will glow
- Your weight will normalize
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