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You set out to lose weight. You found a diet that several people told you worked. Youโve started holding it, or maybe youโve already completed it.
You are satisfied with the results. If you keep it that way, by the end of the cure you will surely lose the โXโ kilograms that you have set for yourself. Or, if you have already finished the diet, from now on you will be much more careful about what you eat, so that you do not gain weight.
But at some point, you just feel like something.
Everything you set out to do, that you will no longer eat sweets, that you will no longer eat flour, is as if it did not exist. Cravings take control. Before you know what youโre doing, youโre done with chocolate, or pizza, or a portion of french fries, or a bag of chips.
Iโm not saying you should never eat any of the above. We all grew up eating them, and itโs very hard to just give them up, just because you found out theyโre not healthy or that youโre gaining weight. Logic has no power over lust. Not in the long run.
What can you do then? There are solutions, and this is exactly what I want to offer you in this article: intelligent solutions through which you can reduce or cancel your cravings so that you can lose weight more easily or maintain your ideal weight.
Letโs see first why lust is your enemy when you want to lose weight.
Many people think they are gaining weight because they eat too many calories. It is not like that. You can eat a lot of calories from salad or vegetables and you will not gain weight. But if you eat fewer calories from bread, rice, potatoes, sweets, you will deposit fat. It is not the number of calories in food that matters the most, but their glycemic index, which shows how quickly that food turns into sugar / glucose in the body. And it also matters a lot how much potassium you have in your diet.
The foods we usually crave, such as sweets, flour, starches, quickly turn into glucose in the body. This causes your blood sugar to rise rapidly, and then insulin, the hormone that lowers blood sugar, is activated.
The problem is that insulin is one of the hormones that causes fat deposition. The sugar that insulin removes from the blood is converted into fat when there is not enough potassium available. Every time your craving makes you eat foods with a high glycemic index, insulin comes into action and creates fat while lowering your blood sugar.
You donโt even need a lot of calories to activate insulin. You can eat two cookies, and youโve already triggered your insulin response. You donโt need a lot of calories to lose weight. It is enough to activate insulin regularly.
If you have a slower metabolism, each time the insulin response is activated, fat burning is blocked for 24-72 hours.
If you eat a diet based on salads and vegetables to lose weight, but every two days you eat a cake, your chances of losing weight are minimal. That is why you need to understand what are the causes of cravings and what you can do to get rid of their domination.
Appetite has two types of causes: physiological or emotional.
In this article we will only talk about physiological / physical causes. We will also address emotional causes in other future articles.
Physically speaking, when you crave a certain thing, your body tells you that it is missing something. The problem is, you donโt understand whatโs missing, and you give your body something other than what it needs. The body will continue to signal to you that it needs something, even if you think you gave it what it wanted.
Below you will find the causes of the most common cravings and solutions you can apply to reduce cravings.
Cause: lack of potassium
The body reserves fuel, which it uses for its rapid needs. The fuel is called glycogen and is a molecule composed of molecules of glucose and potassium. Glycogen is stored in the liver and muscles and is used whenever the body needs energy for effort.
When you do not have enough potassium available in your body, a problem arises. Even if you ate foods that brought a lot of glucose into your body, your body can only produce glycogen within the limit of available potassium. All other sugars that cannot be converted to glycogen are converted into fat and stored.
The problem is even bigger, in fact. Because the necessary glycogen stores could not be created, the body sends you the message that you need to eat more, because it knows that it still needs to create glycogen stores. If you eat something that contains enough potassium, your body will be able to produce the necessary glycogen and the feeling of hunger will disappear. If what you eat is not enough potassium, appetite and hunger will continue, and what you eat will be largely turned into fat.
Solution: Eat at least the equivalent of 7 cups of green vegetables daily.
In order to have enough potassium in your body, you need to eat enough green vegetables. An amount of 7 cups of greens per day (about two servings of salad) gives you the potassium needed to create enough glycogen.
I donโt know anyone who eats two salads of greens a day. The solution to bring enough potassium into your body, when you are not eating two servings of salad daily, is to add to your daily diet some of the alternatives below:
a green shake (spinach, mangold, or kale) or,
a portion of green wheat or barley juice, freshly squeezed or obtained from wheat or barley grass powder
a cruciferous supplement (broccoli, cauliflower, cabbage, etc.)
If you have added enough greens to your diet, but the craving for sweets persists, this may be a sign that you need more protein in your diet. Add protein, especially for breakfast. Protein eaten in the morning stabilizes blood sugar levels during the day and reduces the risk of making you crave sweets in the evening.
Cause: lack of B vitamins
When you feel like craving bread, your body actually asks you for B vitamins.
Solution: Eat 1 teaspoon of inactive yeast each day. You can take it as such, you can put it in salads, yogurt, etc. It tastes good, some even call it โvegan parmesanโ. It can be bought at any health food store.
Cause: lack of serotonin
Solution:
Cause: salt deficiency in the body.
The body needs certain minerals, including sodium. When you go on a salt-free diet, your body may become deficient in sodium. Even when you put salt in food, if you use refined salt, your body may become deficient in certain trace elements. The refined salt contains only sodium and chlorine, without other minerals.
Through the desire to salt, your body signals that it lacks minerals. If you eat salty foods with refined salt, you will almost certainly not bring the missing minerals into your body. But there is salt that in addition to sodium and chlorine has many other minerals needed by the body. One such salt is sea salt.
Solution: use sea salt in food
Cause: saturated fat deficiency
Unsaturated fats are essential for a healthy diet. But you also need a certain amount of saturated fat in your diet. Saturated fats are the ones that give you the feeling of satiety.
Solution: Add more saturated fats to your diet: butter, bacon, bacon, yogurt. Add more nutrient-rich foods and green vegetables to your diet. When you eat protein, eat vegetables with them. Proteins alone do not satisfy your hunger.
Cause: nutrient deficiency in the diet
When you eat, the body expects to receive the nutrients it needs for optimal functioning and regeneration: protein, unsaturated fats, minerals, vitamins. If the food you eat is โempty of nutrientsโ, even if you eat a lot, your body will still tell you that it has not received enough nutrients. As a result, you will feel that you are not full.
Another reason may be that you do not digest the foods you eat well enough. Due to poor digestion, even if you eat foods with enough nutrients, the body does not benefit from these nutrients, because they are not extracted from food by digestion.
Solution:
Itโs not smart to try to deny your cravings. Even if you want to lose weight or you want to stay, you donโt have to pretend that you donโt have cravings, when you actually have them. The best option is to apply the above solutions or eat the healthy options of the foods you crave.
Are there healthy alternatives to โunhealthyโ foods? Yes, and below you will find some suggestions.
Use sweeteners such as xylitol, sorbitol, stevia instead. Put them in tea, coffee, or mineral water.
Buy sweets with xylitol, sorbitol, stevia. There is chocolate, jams, soft drinks sweetened with these sweeteners. Just look at the label.
Note: I do not recommend โDietโ or โZero sugarโ soft drinks if they are sweetened with Aspartame or similar substances. There is evidence that Aspartame is harmful to long-term health, and it is best to avoid it. There is a debate on this topic, there are pros and cons, but until the situation is definitively clarified, my suggestion is to go for the safe options.
Any of the above alternatives you will use, you will reduce the number of times you will activate insulin or at least the intensity of its activation, which will help you lose weight easier or not put back the pounds you just lost.ย
Who doesnโt like to nibble on some chips? I like one. Maybe itโs the habit, maybe itโs their taste. French fries are tempting for anyone, and chips like that are after all. With a high glycemic index, plus an amount of refined salt added, the chips can also block your fat burning or cause fat deposition due to the insulin response.
Fortunately, you no longer have to be frustrated because you are not allowed to eat chips. Lately there have been all kinds of chips from which you can eat as much as you want, without the risk of gaining weight:
All of the above are as tasty as potato chips, but without their disadvantages. Where can you find wonder chips? Here are some sources, but donโt go shopping until you read the whole article: kale chips and beet chips.
Make cakes according to recipes that use something other than wheat flour for the dough. There are countertops that can be made from ground walnut and egg, or from almond flour. Obviously, use xylitol or another sweetener without a glycemic index as a sweetener for these recipes.
As you can see, you can satisfy some cravings without gaining weight, if you replace the foods you crave with others without a glycemic index. You can reduce other cravings if you give your body the nutrients it needs.
What desires do you have most often? Tell me in the comments on the article. If your desires also provoke you, put the above solutions into practice and come back and tell me what has changed. If you still know greedy people, share the article so they can read it too!
And, donโt forget: make your cravings โฆ but in a smart way!
Have you ever felt that you are doing everything you need to lose weight, but you are not getting the results you want? Did you feel like you were missing something?
Maybe you went on a special diet to lose weight, or maybe you just drastically reduced the amount of food, sometimes to the point of starvation. And yet, the scales seem to โnot keep upโ with your efforts.
Or maybe you have a slow digestion, often have problems with bloating, and feel tired all the time?
Well, I have good news for you. Often all this has a cause that you do not suspect, but which fortunately is easy to eliminate. Read on, I will share the secret that will help you lose weight more easily, have more energy, get rid of bloating, slow digestion, sinusitis and other diseases.
It is important to drink enough water every day if you want to stay young, healthy, look good and be full of energy.
In addition to the quality and quantity of the water you drink, how you drink the water is vital to you. So how do you drink water?
We learn the ways we eat and drink water as children. We have been accustomed to drinking water since we were children. There is also a saying among the people that โwater is good if you have something to drink after itโ. And since almost all people drink water right after eating, we donโt think there could be anything wrong with that. You probably do the same.
Drinking water immediately after eating is a bad habit, which creates many problems that you do not even suspect. Itโs not your fault you do this, we were all taught the same in childhood, and we all pull the strings. Thereโs no point in blaming yourself. But it is in your power to change this habit and enjoy more energy and a leaner body. The solution is simple, you can find it below.
Imagine that you have a house that you heat with a wood stove or a fireplace. Itโs cold and damp outside, and itโs the same in your house โ before you light a fire. Once you have lit the fire and it burns hard, the house is warm and the excess moisture disappears. You feel good in your well-heated room. If the air is too dry, you can put a pot of water near the fireplace.
But what if as soon as you light a fire in the fireplace, you throw a bucket of water over the fire? The fire will be extinguished or burnt just smoldering, and the room will remain cold and damp. After a while, you light the fire again to warm yourself, then immediately throw a bucket of water over it. Sounds crazy, doesnโt it? You would never do that at home.
And yet, in a way, you do this several times a day, inside your body, when you drink water immediately after eating.
In traditional European, Indian and Chinese medicine, there is the term โdigestive fireโ. It refers to the function of the stomach and small intestine and has a very important role in the body:
When the digestive fire is strong, the man is full of vigor and has a good physical and mental tone.
When the digestive fire is weak, according to traditional medicine, โmoistureโ accumulates in the body, just as in an unheated house there is moisture and mold that destroy the walls and make the air unbreathable. The โmoistureโ described in traditional medicine appears in the body as excess mucus and toxins.
The effects of a weak digestive fire:
When you eat, your stomach secretes gastric juice to break down food. It is a combination of water, hydrochloric acid and digestive enzymes, and has an acidic character. Normally, food that reaches the stomach will be broken down by digestive enzymes. Then the nutrients will pass into the small intestine to be absorbed into the bloodstream.
But if you drink water immediately after eating, the water reaches the stomach and dilutes the gastric juice, which makes the digestive enzymes can no longer break down food. Thus, they pass into the intestine largely undigested. Because of this:
Maintaining a normal weight and burning excess fat depends on your metabolism, ie the bodyโs ability to convert nutrients into energy.
If your metabolism is too slow, you will โburnโ fat too slowly and you will not be able to lose weight.
And metabolism is just a physical manifestation of the digestive fire in traditional medicine. A good digestive fire means a faster metabolism. โLight upโ your digestive tract again and you will lose weight much faster.
If you have come this far, you already know the simple method that will help you lose weight more easily and have more energy.
Itโs that simple. Do this for 30 days and I guarantee that you will have more energy, you will lose weight faster, you will get rid of bloating, sinusitis and more.
How do I know the method works and how can I guarantee you? Here is my story.
A few years ago, every morning I woke up irritated, with an unpleasant sensation in the forehead area, above the eyes, and behind the eyes. It gave me a bad mood and ruined every beginning of the day. Every day. I had sinusitis.
Also during that period, I discovered by studying traditional Chinese medicine the effects that โmoistureโ has on the human body. I also found out that by changing the way I drink water I can reactivate my digestive fire. So I decided on the spot to do an experiment and stop drinking water right after dinner.
The results appeared immediately. In less than a month, I noticed that I woke up in the morning without the annoying feeling of irritation behind my eyes and forehead. It was a great joy for me, because I didnโt even know what it was like to wake up in the morning.
So I tell you from my own experience, the method works and will bring you the expected benefits if you use it.
When you start to refrain from drinking water immediately after a meal, it may be difficult at first, due to habit. To quench your thirst, drink a cup of hot tea or a small glass of hot water after a meal. Thirst will disappear.
Listen to your body. At first, try not to drink water an hour after eating. After a while, you will realize for yourself if and how much you can reduce the one-hour interval. For me, 40 minutes is enough, but 30 minutes is too little. If you feel the need to reduce the time you do not drink water after a meal, experiment. Drink water after 50 minutes and see how you feel. If itโs ok, you can try for 40 minutes. After you reactivate your digestive fire you will feel very clear when โyou poured the bucket of water on the fireโ and turned it off.
If you want to reduce internal humidity even more, reduce the consumption of dairy products, cheeses and carbohydrates (especially those that contain refined sugar).
Now you know how to drink water to lose weight faster, have better digestion, get rid of chronic fatigue, bloating, sinusitis and other diseases caused by poor digestive fire.
Before I finish, Iโll tell you something else. We talked about how to drink water to make it easier for you to lose weight. What I want you to know is that there is water that helps you lose weight more easily, because it helps you eliminate acidic waste from the body. I mean alkaline water. Itโs worth finding out more about.
Itโs your turn. Apply what you just learned (itโs simple), and enjoy the results. Donโt forget to tell me how it works for you by leaving a comment on this article, or on our Facebook or Google+ pages. If you have any questions, I canโt wait to answer.
Can you have a body to enjoy for a long time? YES. Itโs up to you. Iโm here to support you.
When it comes to training and fitness we are all different, but we all want the same thing. This is true whether you are 20 or 80 years old, or you do aerobics, yoga, Pilates, running, weight training or cross-fit, whether you do pleasure sports or participate in competitions, or you train once a week or you are a professional.
Regardless of the approach of each of us, we all want an easy, simple and natural method to enjoy more and benefit more from the time and effort we invest in our physical activities. What if there was a convenient and natural way for you to have more energy and reduce fatigue, lactic acid buildup and oxidative stress? A method to recover faster, increase your performance and be able to enjoy more physical activity?
There is a growing number of credible scientific evidence showing that molecular hydrogen (H2) offers all of the above benefits, and even more. The best way to bring a supply of molecular hydrogen into the body is to drink water with dissolved molecular hydrogen (H2). H2 caught the attention of scientists about 10 years ago. Since then, more than 500 studies have been published showing that hydrogen has therapeutic benefits in 150 models of diseases and health problems that affect all organs. An increasing number of these studies have shown that molecular hydrogen (H2) offers significant benefits for athletic performance and routine training.
Whether you walk to keep fit, or you train for the Olympics, the answer is the same. Logically, any activity or training more intense than the state of rest immediately increases the bodyโs need for energy and oxygen to be able to support that activity. Any activity that is more intense than the level of activity your body is used to induces stress in the body and causes a cascade of effects.
Elevated oxygen levels produce a greater amount of harmful free radicals, which cause oxidative stress. Oxidative stress attacks your cells without you realizing it, which leads to loss of cell vitality and death, causing muscle breakdown, weakness, fatigue, and inflammation. (1-3) This is especially true for training-induced oxidative stress. physical.
If your activity is intense enough, you will use the available energy in the form of ATP (adenosine triphosphate) and your body will burn glycogen. When this happens you will feel muscle burns caused by the accumulation of lactic acid, which leads to fatigue and probably muscle fever. All this decreases your endurance, reduces your performance, decreases your results and reduces your pleasure of doing sports.
ATP (Adenosine Triphosphate) is the fuel used in cells for all body activities. The food we eat and the oxygen we breathe create ATP in the mitochondria, providing energy to each cell and thus to all our activities. However, the body produces free radicals every moment of the oxygen we breathe. It is simply a given of aerobic metabolism.
Free radicals, especially oxygen-containing radicals, damage mitochondria. When the affected mitochondria cannot produce the required amount of ATP, the body begins to consume stored glycogen. Glycogen stores are found mainly in the liver, but also in muscle, and are used to store energy.
A growing body of research shows that hydrogen-infused water improves mitochondrial function, increases the amount of ATP produced, and is likely to induce mitochondrial biogenesis. (4)
H2 is the smallest molecule in the universe and therefore passes quickly through cell membranes and neutralizes harmful free radicals. Its protective properties allow mitochondria to produce optimal levels of ATP, giving you more energy.
When you have to work hard and switch from ATP to glycogen, as we sometimes do during training, research shows that H2 can help increase the amount of glycogen stored in the liver. (4)
Research has spoken. Drinking water with molecular hydrogen (H2) increases energy levels by increasing ATP production, while higher glycogen stores help reduce fatigue and muscle degradation. Use hydrogen to move on and be stronger.
Every time your body starts burning stored glycogen, lactic acid begins to be produced.
The accumulation of lactic acid leads to increased fatigue, muscle fever and slower recovery. Training-induced metabolic acidosis is common in some very active people and many high-performance athletes. It is another silent effect that occurs without you being aware. If you have acidosis you donโt know, only you notice and feel that you are no longer capable of the same performance.
A recent study showed that water rich in molecular hydrogen (H2) can influence athletic performance in high-performance athletes. Both muscle fatigue and lactic acid levels in the blood decreased in the control group of high-performance athletes when they consumed hydrogen-rich water before starting intense workouts controlled by strict testing protocols. (5)
A similar study found that water infused with H2 had a beneficial effect on the maximum levels of perceived effort and the accumulation of lactic acid at maximum running speeds during intense training. Although the exact mechanism of operation has not been identified, the study concludes โโฆ hydrogen-rich water decreases the level of physical stress during very intense workouts โฆโ. (6)
A quote from one of the many researches published on this subject says succinctly:
โProper hydration with hydrogen-rich water before training has lowered the level of lactic acid in the blood and reduced the effect of effort-induced degradation of muscle function.โ
Kosuke Aoki, et al Medical Gas Research, 2012
Any increase in your activity level above the level you are used to leads to an increased level of oxidative stress. Intense or unusual physical activity in a short period of time (eg sports competitions, interval training, weekend warriors) causes increased levels of oxidative stress and the accumulation of lactic acid (stress-induced metabolic acidosis). This leads to symptoms of overtraining such as increased fatigue, muscle fever, muscle fiber microruptures, and inflammation. Oxidative stress in any form, and whatever you get to it, is not good.
Scientists have long discovered that molecular hydrogen (H2) rapidly neutralizes free radicals, specifically the hydroxyl radical (* OHโ) and the positive oxygen ion (0 +). (7-9) Of particular importance is the fact that H2 it appears to selectively target the hydroxyl radical that is most harmful to cells. Other free radicals (eg the free radical nitric oxide NO) are in fact important for the physiology and homeostasis of the cell. (7,8) Unlike other โnon-selectiveโ antioxidants, molecular hydrogen (H2) does not neutralize useful free radicals, which makes it an unparalleled antioxidant.
Recovery after exercise or training has many aspects and includes more than muscle recovery. Recovery (as athletes call it) involves chemical and hormonal balance, restoring the nervous system, mood, and more. Sometimes there is a stretching of the muscles or ligaments. A proper recovery must cover many aspects.
Research has found that H2 is beneficial in treating injuries and conditions related to oxidative stress and inflammation, and in treating soft tissue injuries that occur during sports. (10). Hydrogen has been shown to help maintain the homeostasis of enzymes including glutathione, superoxide dismutase, catalase and others. (4). Hydrogen has demonstrated the ability to improve cellular signaling (the processes of communication within cells), a critical process for brain function and neurological functions. (4.13). These properties make hydrogen water much more than a simple drink used only to rebuild muscles.
When molecular hydrogen neutralizes the hydroxyl radical and oxygen radicals, the only thing left in the cell after this reaction is water, which led the researchers to conclude that H2 improves cell hydration as well. This explains why no published study found any negative effects of dissolved hydrogen water consumption.
Hydrogen is safe and 100% natural. Research shows that molecular hydrogen is beneficial in so many of the problems that prevent us from enjoying sports more, getting better sports results, and having better fitness.
Hydrogen is also effective in a wide range of conditions caused by oxidative stress, not just those caused by intense physical activity or sports. In fact, most research on molecular hydrogen is focused on its effect in chronic diseases caused by oxidation.
Studies show that water with dissolved H2 has a positive impact in diseases related to the oxidative process, such as metabolic syndrome, diabetes, and even the side effects of anticancer treatments. (11,12) Moreover, hydrogen water is easy to obtain and affordable.
Dissolved hydrogen (H2) water is produced by
The first two methods above can be found in the Wellnessist store.
For a list of scientific studies on molecular hydrogen we will soon publish a special page dedicated. Until then, you can find them here.
References:
1. Djordjevic D, Cubrilo D, Macura M, Barudzic N, Djuric D, Jakovljevic V. The influence of training status on oxidative stress in young male handball players. Mol Cell Biochem. 2011; 351 (1โ2): 251โ259.
2. Tanskanen M, Atalay M, Uusitalo A. Altered oxidative stress in overtrained athletes. J Sports Sci.2010; 28 (3): 309โ317. doi: 10.1080 / 02640410903473844.
3. Jackson MJ. Muscle damage during exercise: possible role of free radicals and protective effect of vitamin E. Proc Nutr Soc. 1987; 46 (1): 77โ80. doi: 10.1079 / PNS19870010.
4. T. Lebarron The Actions of Molecular Hydrogen in the Body, MHI, March 4, 2013
5. Pilot study: Effects of drinking hydrogen-rich water on muscle fatigue caused by acute exercise in elite athletes. Med Gas Res. 2012 Jul 12; 2:12. doi: 10.1186 / 2045-9912-2-12.
6. Ostojic SM, Stojanovic MD. Hydrogen-rich water affected blood alkalinity in physically active men. Res Sports Med 2014; 22: 49โ60
7. Ohsawa I, Ishikawa M, Takahashi K, Watanabe M, Nishimaki K, Yamagata K, Katsura K, Katayama Y, Asoh S, Ohta S. Hydrogen acts as a therapeutic antioxidant by selectively reducing cytotoxic oxygen radicals. Nat Med. 2007; 13 (6): 688โ694. doi: 10.1038 / nm1577.
8. Kosuke Aoki, Atsunori Nakao, Takako Adachi, Yasushi Matsui, and Shumpei Miyakawa Hong Y, Chen S, Zhang JM. Hydrogen as a selective antioxidant: a review of clinical and experimental studies. J Int Med Res 2010; 38: 1893โ1903
9. Hong Y, Chen S, Zhang JM. Hydrogen as a selective antioxidant: a review of clinical and experimental studies. J Int Med Res 2010; 38: 1893โ1903
10. Ostojic SM, Stojanovic MD, Hoffman JR. Effectiveness of molecular hydrogen in the management of musculotendinous injuries. Med Sci Sport Exerc 2014; 46: S156 โ S157
11. Huang CS, Kawamura T, Toyoda Y, Nakao A. Recent advances in hydrogen research as a therapeutic medical gas. Free Radical Res 2010; 44 (9): 971โ982
12. Ohta S, Nakao A, Ohno K. The 2011 Medical Molecular Hydrogen Symposium: An inaugural symposium of the journal Medical Gas Research. Med Gas Res 2011; 1 (1): 10.
13. Kenji Dohi, Brian C. Kraemer, Michelle A. Erickson, Pamela J. McMillan, Andrej Kovac, Zuzana Flach Bartova, Kim M. Hansen, Gul N. Shah, Nader Sheibani, Therese Salameh, and William A. Banks. Molecular Hydrogen in Drinking Water Protects against Neurodegenerative Changes Induced by Traumatic Brain Injury, Injury PLoS One. 2014 Sep 24; 9 (9): e108034.
Sources:
http://alkavivanews.com/up-your-game-with-h2/
