Below are guidelines written by our dieticians which will help you to use our diets efficiently. Some ideas might seem obvious, but we tend quite often to forget about them.

The weight-loss plan gives the best results when used as recommended. What should we do if we still feel hungry after eating the diet meals? This is particularly likely during the first stage of the diet when our metabolism changes to the "saving mode". What should we eat to trick our appetite but not spoil the whole diet idea?

The best choice is always vegetables, fresh or cooked for a short time. Long heat treatment causes significant loss of vitamins and minerals . Vegetables are low in calories: 100 grams of vegetables provides 20-30 calories (pulses are an exception as they are very nutritious but calorific: 100 grams contains 300-400 calories). Vegetables are also a great source of vitamins, minerals and fibre. Be careful with condiments. It's better to replace fattening mayonnaise dressings with yoghurt ones. There is no need to limit the amount of vegetables eaten as snacks between meals.

Fruit is also a good idea. But remember that apart from vitamins, fibre or antioxidants, fruit is also rich in fructose, i.e. monosaccharides. That is why it is higher in calories than vegetables (twice as much on average). You should eat one large piece of fruit per day (for example: apple, pear, orange, kiwi) or two small pieces (nectarine, peach) or a hanful of the smallest ones (for example: strawberries, raspberries, blackcurrants).

Try to avoid processed fruit or vegetables, like sauces or sweetened syrups.

60-70% of body weight is water, which performs many key functions. The body's demand for water is 30-45 ml for each kilogram of body weight. This demand increases when exercising, being on a diet, having fever or when it is hot. About 300 ml is supplied by metabolic water (the result of metabolism), another 1000 ml comes from food, but the largest amount is provided by liquids (min. 1.5 litres).

The basic liquid should be still water low in minerals (less then 500 mg minerals in 1 litre of water). If you are not a big fan of the pure water taste, you can add a slice of lemon or orange, or a few fresh mint leaves.

You can also drink tea (green tea or fruit tea are best , but without sugar), herbs or vegetable juices. Fruit juices should be limited, as they are often granulated from concentrated juices and sweetened concentrates. When using the diet avoid any sweet carbonated or non-carbonated drinks. They are just a source of empty calories (a glass cola is 100 calories).

Everyone has individual taste preferences. Some of us like spicy food, others mild. What should we add to the meal if it the taste is not strong enough?

Forget about salt! The recommended daily intake of salt is no more than 5 grams ( 1 teaspoon). It seems a lot, but it appears that most Poles eat several times more than this. We don't realize that ready blends of powdered or liquid spices contain mostly salt. Too much salt can lead to hypertension. We should try to give up salt (after 2-3 weeks we won't notice that it's missing from our meals).

With a clear conscience we can add single-component spices (all herbs, which are best in their fresher more aromatic form, paprika, black pepper, spices or hot chilli pepper - if there are no medical reasons against it).

Can you imagine a morning without coffee? Before you have it, you should remember a few things. First, coffee limits iron absorption and impoverishes the body of calcium, potassium and magnesium. It increases blood pressure, which is especially dangerous for people exposed to long-term stress. On the other hand, coffee speeds up the metabolism and is rich in antioxidants.

One or two cups per day will not do any harm to healthy people, but make sure it is not sweetened. Coffee with skimmed milk (0.5%) is more nutritious. The milk will add calcium and neutralize the coffee's natural bitterness.

Alcohol, like coffee, in moderation is not harmful for healthy people. Remember, though, that 1 gram of pure alcohol is 7 calories (1 gram of protein or carbohydrates is "only" 4 calories). Below you will find the calorific value of selected alcohols:

A low-calorie diet will always be insufficient in many ways. This is why it is so important that the designed diet is varied enough to provide every micro and macro component in the optimum amount. We pay special attention to this. For this reason, healthy adults using our diets do not have to take any additional supplements.

During the first few weeks of a diet the weight loss is systematic, which motivates us to continue it. But then the day comes when the scales don't move. Why is that?

Fatty tissue produces a hormone called leptin, which sends signals to brain about the amount of fatty tissue. Loss of weight means loss of fatty tissue, which makes leptin send a signal to slow down the metabolism and switch into "saving mode". When that happens, don't panic. First, focus on your physical activity. Exercising three times a week systematically speeds up the metabolism. If that is not enough, check that you are not eating additional carbohydrates such us sweet drinks, juices or fruits. If after examining your conscience you decide you are not guilty of anything, just be patient. Often it is enough to wait a week or two to start losing weight again. You may always contact us and we will propose the best solution for you.