Healthy tips and articles
Below are tips on how to lose weight with our diets. There are also some articles about healthy eating written by our dieticians which you may find interesting. To read an article please click on its title.
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.
- Eat our meals regularly, do not skip any, especially the first breakfast. Often we are too busy to even remember to eat, not to mention eating a healthy and nutritiuos meal at a designated time. As a result we suffer from a distorted sense of hunger, we do not remember when and what we have eaten, and we have a ravenous hunger which makes us overeat. Receiving 5 meals every day will allow you to eat regularly.
- Eat meals delivered by every 3 hours and don't take longer breaks.
- Do not snack between meals, especially sweets or fatty salty snacks. In moments of weakness drink mineral water, eat a carrot or celery, or chew gum.
- Drink lots of liquids (1.5 - 2 litres per day). We recommend uncarbonated mineral water, unsweetened fruit or herbal tea, or unsweetened vegetable juices. "Colourful" fizzy drinks with sugar (cola, orangeade, fruit juices) and sweetened juices are not recommended.
- In our diets we mainly use lean meat (veal, chicken or turkey without skin, lean beef), high-quality meats and sausages (sirloin, ham, poultry meats and sausages), fish (cod, halibut, pollock, hake, zander, sole, tuna, salmon)
- Limit compound sugars ("empty calories"), i.e. white sugar (saccharose) and sweet products (sweets, chocolate and chocolate products, biscuits, cakes and so on). Try not to add any sugar to your coffee or tea. If this is too difficult use a sweetener (aspartame, acesulfam K, and so on).
- Our diet is rich in fibre, which expands in the stomach. This results in a feeling of fullness and prevents constipation. Sources of fibre are wholemeal products: bread, cereal, coarse-grained groats, wheat brans, raw vegetables and fruits, and also pulses (one small cup can be eaten instead of portion of meat).
- Our meals are boiled, stewed without pre-frying, baked in foil or grilled without using fat. We do not fry in deep fat, which makes the products stodgy, fatty and full of calories. What is more, oil subjected to high temperatures loses its health benefits.
- We recommend avoiding alcohol as it provides only "empty calories". Of course, it is not totally forbidden. If there are no other reasons against, it is permissible to have one glass of wine (red, not sweet is best) with dinner. Be aware of the reasons against driniking alcohol: high level of triglicerydes, liver diseases, etc.
- Do not add any salt to the meals delivered by us. Too much salt results in water retention in the body, edema and hypertension.
- Apart from following the diet, it is important to increase physical activity. Regular exercise (gymnastics, brisk walking, cycling) increases the metabolism and helps to burn calories and unwanted fatty tissue!!!
- Eat supper with your family (but 3 hours before going to bed). Put the meal delivered by us on a plate like other members of the family and enjoy your supper together. If you prefer to eat alone, have a cup of tea with your family.
- Analyse the results of your diet - what are you good at with your diet and exercises, and what you are having problems with. Try to avoid problem issues.
- Think about what you eat during weekends and pay careful attention to it (if you do not use our diet then or you have a habit of snacking). Do not be disappointed if because of this your weight does not change, or you lose weight very slowly.
- Do not think about the end during the diet. It is quite normal to dream about the end of the weight-loss plan. Try to convince yourself that this is your new lifestyle and you will change your eating habits forever. We will do our best to make sure that the diet is not a source of worry for you.
- Eat slowly and enjoy each meal. This way you should feel full afterwards. The brain reacts with a delay regarding feeling full.
- Talk more often to people who comment on your diet in a positive way. Try to limit or avoid people who try to convince you that your plans have no sense.
- Do not go into a food shop when you are hungry. It will cause unnecessary temptation.
- Before you go to the shop make a shopping list.
- The reason why you should be slim is your health. Being overweight causes many diseases.
- Only slow weight loss (1 kg per week) will not result in the yo-yo effect (another weight increase).
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:
- 50 calories - a glass of red wine (125 ml)
- 51 calories - a glass of eggnog (20 ml)
- 60 calories - a glass of dry Martini (50 ml)
- 75 calories - a glass of white wine (125 ml)
- 110 calories - a glass of vodka (50 ml)
- 112 calories - a glass of cognac (40 ml)
- 150 calories - lager (330 ml)
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.
Food allergy syndrome called repetitive symptoms of the immune system that occur in the body after consumption of a specific food. These reactions do not occur in healthy subjects. Many people think that they have "allergy" for a certain product, but food allergy diagnosed only approx. 2-4% of the adult population. For most allergies, simply avoid ingredients that cause symptoms, and in the case of the more troublesome symptoms can be applied pharmacological treatment. Food Allergy is considered to be a hereditary disease motivated.
To create a diverse and nutritious meals as part of our diet we use a wide range of products available. Some of them may contain ingredients that are allergens for some people, such as gluten, eggs, shellfish and derivatives, sulfur dioxide and sulphites, fish, peanuts and other nuts, sesame seeds, soy, milk, celery, mustard. They are a natural part of any diet.
In order to obtain more detailed information about the ingredients used in the meals, please contact our nutritionists.