1) There are no magic weight loss drinks
2) There are no divine pills, magic creams and magic weight loss recipes 3) There is no quick loss of all the extra pounds in a few days, There are no lightning diets, There are no fast diets.
The more we alter the nature of the food we eat the more health problems we have: Eg when we say meat we mean meat without dioxins and growth hormones, when we say fruit we mean fruit without pesticide residues and fatty products, when we say fish we do not favor half and a half salt, etc.
We see people (or ourselves) who follow a weight loss program and do not have the desired results to say that I have a low metabolism or "I do not lose weight because I have a slow metabolism . " Phrases that are sometimes used to justify our increased body weight, our reduced to no physical activity, our poor eating habits as well as our negligence for the annual check up that will give us information about our state of health. In order to be able to give convincing and easy answers to the question of whether our metabolism is "guilty" and we its victims, as well as whether a change in our metabolism can be achieved,
What is metabolism?
Metabolism is the set of biochemical reactions that take place in the cells of living organisms. Metabolism therefore involves all those biochemical processes involved in the production and release of energy.
Metabolism is divided into two parts, catabolism and anabolism. Catabolism involves the reactions of breaking down complex substances into simpler ones, usually with parallel energy output. Anabolism involves the synthesis reactions of complex chemicals. Energy is usually consumed to carry out synthesis reactions. That is, catabolic reactions provide energy (exothermic), while anabolic reactions absorb energy (endothermic).
The energy produced in the cells of organisms is stored in the chemical bonds of biomolecules. To form these bonds requires energy, which they attribute to the environment.
In this case all the metabolic reactions take place in different time stages, where chemical compounds are gradually created or broken down . Each such stage of the "metabolic pathway" is catalyzed by a different enzyme , the structure of which is said to be encoded by a specific gene . The end product of any such process is called a metabolite .
It is noted that in all metabolic processes also involved a special molecule "energy carrier", called ATP.
What affects the metabolic rate
The temperature:
Heredity:
The leaf:
Can the metabolic rate change? As the years go by, the rate of metabolism gradually decreases and after the age of 40 it decreases by 5% for each passing decade. Where does this come from?
- In the composition of the body, which changes. Over time, the ratio of adipose tissue to muscle increases, which is to be expected as activity levels fall, but so does table performance. This change results in you having more fat and burning fewer calories.
- In the gradual reduction of the rate of secretion of growth hormone and sex hormones (estrogen for women and testosterone for men), which leads to an increase in fat and is associated with reduced activity.
The mathematics of metabolism: The calculation of the basal metabolic rate is done with direct or indirect calorimetry machines, with the person lying down, calm, lightly dressed, in a comfortable thermal environment (20-25 ° C), and performed at least 12-14 hours after the last meal. However, you can calculate it yourself using the mathematical formulas we present to you. These equations give acceptable results to 45-80% of people, but of course they have their limitations, since each organism is different and these types have been formed based on studies in population groups.
Act 1 Women: BM = 655 + (9.6 x B) + (1.8 x Y) - (4.7 x H)
Men: BM = 66 + (13.7 x B) + (5 x Y) - (6,8 x H)
BM = Basic Metabolism, B = Weight in kilograms, Y = Height in centimeters, H = Age in years.
Example: If a 28 year old woman weighs 56 kg and is 1.65 m tall, then:
BM = 655 + (9.6 x 56) + (1.8 x 165) - (4.7 x 28) = 655 + 537.6 + 297 - 131.6 = 1,358 calories
Act 2 Do you know how much you burn every day?
To calculate how much energy you expend through your physical activity, note the activities you do in a 24 hour period, according to the table below:
So what can we do to increase our metabolic rate?
The basic SOS
Start the day smart: Do you want to increase your metabolism? Do not skip breakfast. Research shows that a good breakfast can increase it and contribute catalytically to weight loss. A study published in the American Journal of Epidemiology found that those who skipped breakfast regularly were 4.5 times more likely to be obese than those who ate. The former had a developed appetite for the rest of the day resulting in consuming more calories.
Also, when you eat breakfast, you burn more calories by the time of the next meal, which is probably because the metabolic rate decreases during sleep and breakfast restores it to its normal rhythm.
Most in the morning: (Always eat breakfast if you want to speed up your metabolism) . According to another study, published in the above journal and in which more than 6,500 men and women participated, the distribution of daily caloric intake in such a way that more is consumed in the morning and less in the evening can help reduce weight gain. in adults.
Daily breakfast consumption is associated with maintaining or even losing weight, which is related to the action of insulin in the process of lipogenesis. In other words, fasting for hours increases the levels of insulin in the blood, which promotes lipogenesis, ie the conversion of food into fat.
Like the Chinese: Could green tea be the magic potion you are looking for to boost your metabolism? Okay, that's a bit of an exaggeration, but there's plenty of research to suggest that regular consumption seems to play a role in weight loss and weight maintenance. The antioxidant catechins and caffeine it contains appear to affect the process of lipolysis and thermogenesis.
Morning getaway: Aerobic exercise can really boost your metabolic rate. In fact, the hours when simple aerobic exercise can have the greatest effect on its growth are in the morning. When you wake up, your carbohydrate stores are very low, so gentle aerobic exercise can activate fat burning. When you are at work
Proper snacks: Eating the right snacks can help boost burning. Eating healthy snacks in the right amount - not double portion - will help you avoid falling face down on food because you are hungry like wolves. However, make sure that every snack includes complex carbohydrates and protein, because their combination helps regulate blood sugar and energy levels.
Do not forget the protein: The protein in every meal will help you "build" and maintain your muscles. This does not mean that you should follow protein diets, but that it is good that 15-20% of your daily calories come from low-fat protein sources, such as lean cheese, a small can of tuna, a boiled egg, unsalted dry fruits.
Gargling water: If you are slightly dehydrated, your metabolism may drop. Generally, it is good to drink 8 glasses of water a day, but an amount that can vary depending on the outside temperature, weight and physical activity. So especially when exercising, try to drink extra water before, during and after exercise. A University of Utah study found that people who drank 8-12 glasses of water a day (1 glass = 340 ml) had significantly higher basal metabolic rates than those who drank 4 glasses.
Also, ice water seems to increase metabolism even slightly, as the body tries to bring its temperature to that of the body. The calories you will burn every day may be small, but in the long run they are measurable and in fact you will have "burned" them without any effort.
Good stress: Energetic people and those exposed to mild stress have a faster metabolic rate. Stress increases the secretion of certain hormones, such as adrenaline, which can increase the rate at which calories are burned. But things are different when the stress is not temporary, but chronic. In this case the metabolism becomes slower and causes weight gain, as the stress hormones (cortisol) favor the storage of fat, especially in the abdomen.
When you are at home
No to abstinence diets: Deprivation diets reduce the metabolic rate. How; When you follow an unbalanced diet, the first few pounds you lose are mostly fluid and then muscle and fat. Unfortunately, when you take them again (which is common in low calorie diets), you mainly get fat again. Also, when you consume fewer calories than you need, your body "recognizes" malnutrition as a threat and defends itself. Thus, it lowers the metabolic rate to save energy, and stores fat. Finally, there is the thermogenesis due to food, ie the production of heat in the body from the consumption of food, when the body begins the process of digestion. The amount of heat depends on the type of food and the calories it contains.
Many and small meals: Every time you eat your body burns an amount of calories for the digestive process. The more times you force your digestive system to work, the more calories you burn, so many small meals (every 3-4 hours) are preferable to a large one. The metabolic rate is faster if meals are high in protein (Light) and complex carbohydrates (eg legumes, fruits, vegetables). In addition, by eating 6 times a day, you distribute calories and carbohydrates in the respective meals, thus avoiding ups and downs in blood glucose values.
Lower the temperature: Here's a way to save money and increase your burnout. Next winter, set the heating of your house 2 degrees lower than usual. The body's energy needs for maintenance are greater when it is cold than when it is hot, which is why in winter the basic metabolic rate of all is higher.
Going to bed early: When you do not get enough sleep, you tend to gain weight, as the body "detunes" and the metabolism becomes slower. In fact, researchers at Stanford University who did not get enough sleep for several hours had decreased levels of leptin and increased levels of ghrelin (hormones that regulate appetite). These differences are likely to increase appetite, possibly explaining the increased Body Mass Index of those who do not get enough sleep.
Something to burn: If you like spicy foods and always add a little hot pepper to your sauces, you have one more reason to rejoice, as it contains a substance, capsaicin, which stimulates the circulatory system and raises body temperature. But black pepper also increases thermogenesis, thanks to the substance piperine it contains, which affects the nervous system.
When you exercise
Muscle strength: Your body burns calories, even at rest, to supply its basic functions. This basic metabolic rate is higher in people with more muscle tissue, so be sure to do muscle strengthening exercises twice a week. These exercises include movements in which you have to overcome a resistance, e.g. weights or rubber bands, and directly affect muscle tissue. In addition, after such a workout, the muscles are activated and the average daily metabolic rate increases.
Maximum result: To maximize your metabolism, you must combine aerobic exercise with muscle strengthening exercises.
2. Another way to increase it is the interval training, which means that you do 3-4΄ running, then relax jogging and repeat this alternation 4-5 times. Thus, you will have a greater increase in metabolic rate than if you did 30΄ exercise with constant intensity.
3. Avoid doing the same things over and over again. You do not have to walk every day or always run on the treadmill in the gym, try swimming or cycling or stepper in the gym. Change the stimuli your body receives to activate your metabolism.
Exercise or walking: Aerobic exercise includes running, swimming, cycling, dancing and it is good to do 3-5 times a week for about 30΄ at a time. It may not lead to muscle growth, but it does increase the metabolic rate for a few hours after training. In fact, if your fitness and health allow it, try higher intensity programs for better results. Alternatively walk, the human body is designed to move.
B vitamins and magnesium: B-complex vitamins play a central role in the functioning of the central nervous system, in the metabolism of carbohydrates, fats and proteins and in energy production. Lack of them can, among other things, slow down the metabolism. Foods rich in them are asparagus, broccoli, eggs.
Magnesium is also essential because it is used in many processes, including the proper functioning of muscles, the nervous and cardiovascular systems, and metabolism. You get magnesium from green leafy vegetables, but also from nuts and whole grains.
In the fridge for yogurt: For two weeks now, watch your diet and control the amounts you consume. Suddenly, though, you're obsessed with french fries. What to do; Experts advise you not to give in to temptation, as long as you are restrained in the amount you consume. But now you have another choice. Enjoy your potatoes at noon and eat a low-fat yogurt in the afternoon. According to research from the University of Copenhagen, increased calcium intake from dairy products helps the body metabolize fat more efficiently, an effect that was not observed when calcium was taken through supplements. Put organic in your dietA Canadian study found that participants who had the highest levels of organochlorine compounds, such as organochlorine pesticides, stored in their fat cells were more prone to mitochondrial dysfunction. These substances also appear to affect leptin levels. What will they say? That your metabolic rate is falling. Therefore, you prefer foods that are not loaded with pesticides.
Invest in iron: Women "lose" iron every month during their period. This loss can block the metabolism, as this trace element helps to transport oxygen to the muscles. So, if you do not have enough iron, the muscles do not get enough oxygen, the energy drops and the metabolism derails. So get it through foods like red meat, liver and oatmeal.
Include fish in your diet: Fish can help boost your metabolism. According to research published in the American Journal of Clinical Nutrition, the combination of omega-3 fatty acid supplements and regular aerobic exercise can reduce body fat. This combination causes a "surprise" in the body about which fuel it will use to produce energy, encouraging the oxidation of fat and not its storage.
ALWAYS !!! Do not hesitate for a moment to consult your doctor and dietitian.
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PDF BIOCHEMISTRY University ThessalyNursing IatrikisErgastirio Biochemistry
Anyone who believes that the above is true and not commercial tricks there is no reason to read this article, because the article refers to a change in diet and daily habits, requires perseverance, patience and lifestyle changes.
Research:
The human body is made to eat and consume NATURAL food products (Fruits, vegetables, fruits, meat, fish), The more we alter the nature of the food we eat the more health problems we have: Eg when we say meat we mean meat without dioxins and growth hormones, when we say fruit we mean fruit without pesticide residues and fatty products, when we say fish we do not favor half and a half salt, etc.
Would you put kerosene in your car instead of gasoline?
You will tell me NO because it is not made to consume turpentine and if I put it I will burn it
Then do we burn our body since it is not made to consume huge amounts of alcohol, salt, fat, sweets, chemicals, etc.?
We see people (or ourselves) who follow a weight loss program and do not have the desired results to say that I have a low metabolism or "I do not lose weight because I have a slow metabolism . " Phrases that are sometimes used to justify our increased body weight, our reduced to no physical activity, our poor eating habits as well as our negligence for the annual check up that will give us information about our state of health. In order to be able to give convincing and easy answers to the question of whether our metabolism is "guilty" and we its victims, as well as whether a change in our metabolism can be achieved,
THE METABOLISM FOR BEGINNERS! SOFIA BAMBOU DIETITIAN NUTRITIONIST
Metabolism is the set of biochemical reactions that take place in the cells of living organisms. Metabolism therefore involves all those biochemical processes involved in the production and release of energy.
Metabolism is divided into two parts, catabolism and anabolism. Catabolism involves the reactions of breaking down complex substances into simpler ones, usually with parallel energy output. Anabolism involves the synthesis reactions of complex chemicals. Energy is usually consumed to carry out synthesis reactions. That is, catabolic reactions provide energy (exothermic), while anabolic reactions absorb energy (endothermic).
The energy produced in the cells of organisms is stored in the chemical bonds of biomolecules. To form these bonds requires energy, which they attribute to the environment.
In this case all the metabolic reactions take place in different time stages, where chemical compounds are gradually created or broken down . Each such stage of the "metabolic pathway" is catalyzed by a different enzyme , the structure of which is said to be encoded by a specific gene . The end product of any such process is called a metabolite .
It is noted that in all metabolic processes also involved a special molecule "energy carrier", called ATP.
What is the basal metabolic rate?
The basic metabolic rate is the total energy, ie calories that we need at rest for 24 hours to perform basic functions such as respiration, heartbeat, blood circulation, various cellular functions, maintaining body temperature, hormonal adjustments.
that is, it is the total energy that the body needs every day to meet its vital functions (eg the function of the heart, maintaining body temperature, respiration) and is equivalent to 60-75% of the energy that taken through food. It also includes about 25-40% of the energy needed to cope with daily physical activities, such as. walking. The source of this energy is the foods, the components of which (proteins, carbohydrates, lipids) are processed by the body in order to meet its needs.
CONCLUSION
The higher your metabolism, the more calories you can take in without gaining weight.
INCREASE OF METABOLISM!
What affects the metabolic rate
The basal metabolic rate varies from person to person and is influenced by factors such as:
Age:
Age:
The younger one is the faster metabolism one has. Metabolism decreases over the years, mainly because you lose muscle mass and exercise less, so there is a normal decrease due to the above changes and especially in women after 50 we have a "rapid" drop in metabolism due to various hormonal changes. Therefore, there is weight gain while they have not changed anything in their daily life, and difficulty in losing these extra pounds.
The temperature:
An increase in body temperature causes an increase in metabolic rate and exposure to low and high temperatures has the same effect.
Hormones-diseases
Hormones-diseases
Thyroxine is a key regulator of metabolism, which increases when its production by the thyroid gland increases and decreases when its production decreases. Adrenaline can also increase metabolism, but to a lesser extent. Another hormone that increases it is leptin, which is produced mainly by adipose tissue fat cells. Also, hormonal factors in conditions such as hypothyroidism and polycystic ovary syndrome or premenstrual syndrome, slow down the basal metabolic rate.
Still, it can be increased by certain diseases, such as hyperthyroidism and febrile conditions, as well as taking medications (eg antihypertensives) that stimulate the sympathetic system.
Body fat percentage:
The lower the body fat percentage, the higher the metabolic rate. Thus, men usually have 10-15% higher basal metabolism than women.
Heredity:
It is a fact that some people are born with a "faster" metabolism and others with a "slower". Two people of the same sex, with the same weight, height, muscle mass and similar habits can have as much as 300 calories difference in the total calories they need daily to maintain their weight. And if you are wondering what the 300 calories correspond to, they are equivalent to about 1 toast with turkey and cheese or 1 serving of lentils.
The leaf:
Men: ( Related to body surface area and muscle mass), by nature have higher muscle mass and lower body fat than women. They are also bulkier and need more energy to maintain. Men burn more calories even when sitting. Thus, a 35-year-old woman who weighs 80 kg and leads a sedentary lifestyle should consume 350 calories less per day than a man with the same characteristics in order not to gain weight.
Women: There are times in a woman's life when her metabolism seems to increase. One of them is the period after ovulation up to two days before the beginning of the next period. This seems to be due to the fact that reproductive hormones (estrogen, progesterone) are at high levels, which favors fat burning. Also, in the 3rd trimester of pregnancy, the pregnant woman can gain the most kilos, but she also makes the most burns. The body's needs during this period are increased by 200 calories per day, while during breastfeeding the needs increase by 500 calories per day. On the other hand, usually in the period before and during menopause, a woman can gain 5-7 kg, an increase that is partly due to the decrease in physical activity. However, according to other theories, it may also be due to a decrease in thyroid function, as limited production of thyroxine can cause a decrease in metabolism. Another cause may be the body's attempt to cover the reduced secretion of estrogen, resulting in increased fat (as fat cells have the ability to convert other hormones into estrogen).
The basal metabolic rate is also affected by conditions such as pregnancy and lactation, where there are increased energy requirements due to fetal development and milk production respectively. Also, in the second phase of the menstrual cycle (after ovulation) there is a smallincrease, due to increase in progesterone and temperature.
Can the metabolic rate change? As the years go by, the rate of metabolism gradually decreases and after the age of 40 it decreases by 5% for each passing decade. Where does this come from?
- In the composition of the body, which changes. Over time, the ratio of adipose tissue to muscle increases, which is to be expected as activity levels fall, but so does table performance. This change results in you having more fat and burning fewer calories.
- In the gradual reduction of the rate of secretion of growth hormone and sex hormones (estrogen for women and testosterone for men), which leads to an increase in fat and is associated with reduced activity.
The mathematics of metabolism: The calculation of the basal metabolic rate is done with direct or indirect calorimetry machines, with the person lying down, calm, lightly dressed, in a comfortable thermal environment (20-25 ° C), and performed at least 12-14 hours after the last meal. However, you can calculate it yourself using the mathematical formulas we present to you. These equations give acceptable results to 45-80% of people, but of course they have their limitations, since each organism is different and these types have been formed based on studies in population groups.
Act 1 Women: BM = 655 + (9.6 x B) + (1.8 x Y) - (4.7 x H)
Men: BM = 66 + (13.7 x B) + (5 x Y) - (6,8 x H)
BM = Basic Metabolism, B = Weight in kilograms, Y = Height in centimeters, H = Age in years.
Example: If a 28 year old woman weighs 56 kg and is 1.65 m tall, then:
BM = 655 + (9.6 x 56) + (1.8 x 165) - (4.7 x 28) = 655 + 537.6 + 297 - 131.6 = 1,358 calories
Act 2 Do you know how much you burn every day?
To calculate how much energy you expend through your physical activity, note the activities you do in a 24 hour period, according to the table below:
Indicative table 1
Activity category | Activity intensity factor |
Sleep or Rest | 1 |
Very light work-exercise Activities in sitting or standing position, typewriter, sewing, ironing, cooking, playing a musical instrument, laboratory work | 1.5 |
Light work-exercise Walking on a flat road with 4-5 km / h, work in a restaurant, house cleaning, carpentry, employment with children, work in a garage, sailing | 2.5 |
Moderate work-exercise Fast walking 5.5-6.5 km / h, load transfer, dancing, skiing, cycling, tennis, garden digging | 5 |
Heavy work-exercise Walking uphill with load, basketball, football, digging, mountaineering | 7 |
2
Ex: If you slept 8 hours, worked in the office for 8 hours, watched TV for 2 hours, cleaned the house for 4 hours and did high-intensity exercise for
2 hours, multiply the hours of each activity by the corresponding intensity factor and add the results. Then divide the sum by 24 (hours of the day) and the quotient is the indicator of physical activity for that day.
8 hours of sleep x 1 = 8
10 hours of very light work x 1.5 = 15
4 hours of light work x 2.5 = 10
2 hours of heavy work x 7 = 14
Result: 8 + 15 + 10 + 14 = 47
47: 24 = 1.9
Act 3 To find the energy you expend through your basal metabolism and physical activity, multiply the calories of your basal metabolic rate by your physical activity index. The final number corresponds to the calories you need to take in daily to maintain your weight. That is, in the example above: Total Energy = 1,358 calories x 1.9 = 2,580.2 calories.
2 hours, multiply the hours of each activity by the corresponding intensity factor and add the results. Then divide the sum by 24 (hours of the day) and the quotient is the indicator of physical activity for that day.
8 hours of sleep x 1 = 8
10 hours of very light work x 1.5 = 15
4 hours of light work x 2.5 = 10
2 hours of heavy work x 7 = 14
Result: 8 + 15 + 10 + 14 = 47
47: 24 = 1.9
Act 3 To find the energy you expend through your basal metabolism and physical activity, multiply the calories of your basal metabolic rate by your physical activity index. The final number corresponds to the calories you need to take in daily to maintain your weight. That is, in the example above: Total Energy = 1,358 calories x 1.9 = 2,580.2 calories.
1. Exercise:
Increase your daily activity either by doing aerobic or anaerobic exercise with muscle strengthening or walking or Non-static work
. Aerobic exercise such as running, brisk walking, swimming for at least 45 minutes helps to activate the metabolism. Anaerobic exercise is the form of exercise that improves strength and builds muscle mass. Strengthening exercises 2-4 times a week for 20 minutes can increase the resting metabolic rate for several hours after your workout. If you can not exercise, you must definitely adopt daily habits that increase your physical activity, such as walking, stair use, etc.
2. Include breakfast in your daily routine:
According to research, eating breakfast can increase the basal metabolic rate by about 10% and the more often we eat a healthy breakfast, the less likely we are to lose weight. We must eat breakfast no later than one hour after waking up, in order to activate our metabolism through the thermogenetic effect of food and to escape from the inactivity that had occurred during sleep.
3. Have small and frequent meals:
The more frequent meals we make during the day and the better we distribute the calories we take in, the better our metabolism works. We keep the metabolism "active", as it increases 10-20% after each meal (thermogenetic effect of food. Eat small amounts every 2-3 hours during the day, so that the body burns. When we leave large gaps activate calorie-saving mechanisms with the natural consequence of reducing the basic metabolism and possible storage of fat in the next meals
4. Consume foods that "increase" the metabolism:
Some spicy foods such as chili, green and red peppers and hot peppers, ginger, tabasco, boukovo seem to help increase burning, some to a lesser extent and others to a greater extent while increasing the feeling of satiety. Also, green and black tea contain catechins, which stimulate the metabolism and increase the mobilization of fat, ie lipolysis. Finally, the caffeine contained in coffee stimulates metabolism.
5. Adequate intake of B vitamins and magnesium:
B-complex vitamins play a key role in the central nervous system as well as in the metabolism of fats, proteins, carbohydrates. Their lack of reduced intake of dietary sources (meat, eggs, nuts, dark green vegetables such as broccoli, spinach, asparagus) affects the reduction of metabolic rate. Magnesium also contributes to the proper functioning of muscles, cardiovascular and nervous systems as well as metabolism. Sources are green leafy vegetables, nuts, whole grains as well as mineral water.
6. Follow a normal weight loss of 0.5-1 kg per week and avoid deprivation-extreme diets
With diets below 1200 kcals / day we put the body in a state of stress and force it to activate the feeling of self-preservation, which leads to a reduction in metabolism. So here we must draw our attention to exhausting diets, monophagia diets, fasting and intense fasting, because at the altar of sudden weight loss we lose large amounts of muscle mass and thus literally destroy our metabolism, since it is reduced by up to 20%. The result is that the lost words return in record time and usually more, which is logical since with a reduced metabolism by 20% we will eat a little more and we will have a permanent increase in our weight.
7. Hydrate:
Drinking at least 8-10 glasses of water helps in the proper hydration of the body, in the better digestion of food and assimilation of nutrients. A good rule of thumb is to drink water throughout the day before you are thirsty. If you expect to feel thirsty, then that means your body is starting to dehydrate.
8. Avoid stress:
Increase your daily activity either by doing aerobic or anaerobic exercise with muscle strengthening or walking or Non-static work
. Aerobic exercise such as running, brisk walking, swimming for at least 45 minutes helps to activate the metabolism. Anaerobic exercise is the form of exercise that improves strength and builds muscle mass. Strengthening exercises 2-4 times a week for 20 minutes can increase the resting metabolic rate for several hours after your workout. If you can not exercise, you must definitely adopt daily habits that increase your physical activity, such as walking, stair use, etc.
2. Include breakfast in your daily routine:
According to research, eating breakfast can increase the basal metabolic rate by about 10% and the more often we eat a healthy breakfast, the less likely we are to lose weight. We must eat breakfast no later than one hour after waking up, in order to activate our metabolism through the thermogenetic effect of food and to escape from the inactivity that had occurred during sleep.
3. Have small and frequent meals:
The more frequent meals we make during the day and the better we distribute the calories we take in, the better our metabolism works. We keep the metabolism "active", as it increases 10-20% after each meal (thermogenetic effect of food. Eat small amounts every 2-3 hours during the day, so that the body burns. When we leave large gaps activate calorie-saving mechanisms with the natural consequence of reducing the basic metabolism and possible storage of fat in the next meals
4. Consume foods that "increase" the metabolism:
Some spicy foods such as chili, green and red peppers and hot peppers, ginger, tabasco, boukovo seem to help increase burning, some to a lesser extent and others to a greater extent while increasing the feeling of satiety. Also, green and black tea contain catechins, which stimulate the metabolism and increase the mobilization of fat, ie lipolysis. Finally, the caffeine contained in coffee stimulates metabolism.
5. Adequate intake of B vitamins and magnesium:
B-complex vitamins play a key role in the central nervous system as well as in the metabolism of fats, proteins, carbohydrates. Their lack of reduced intake of dietary sources (meat, eggs, nuts, dark green vegetables such as broccoli, spinach, asparagus) affects the reduction of metabolic rate. Magnesium also contributes to the proper functioning of muscles, cardiovascular and nervous systems as well as metabolism. Sources are green leafy vegetables, nuts, whole grains as well as mineral water.
6. Follow a normal weight loss of 0.5-1 kg per week and avoid deprivation-extreme diets
With diets below 1200 kcals / day we put the body in a state of stress and force it to activate the feeling of self-preservation, which leads to a reduction in metabolism. So here we must draw our attention to exhausting diets, monophagia diets, fasting and intense fasting, because at the altar of sudden weight loss we lose large amounts of muscle mass and thus literally destroy our metabolism, since it is reduced by up to 20%. The result is that the lost words return in record time and usually more, which is logical since with a reduced metabolism by 20% we will eat a little more and we will have a permanent increase in our weight.
7. Hydrate:
Drinking at least 8-10 glasses of water helps in the proper hydration of the body, in the better digestion of food and assimilation of nutrients. A good rule of thumb is to drink water throughout the day before you are thirsty. If you expect to feel thirsty, then that means your body is starting to dehydrate.
8. Avoid stress:
As much as possible or at least do not stress about trivial things. In stressful situations, the production of the hormone cortisol increases, which reduces metabolism.
9. Heredity:
Finally, do not forget our gene profile, because heredity affects the metabolism by about 7%. So the "lucky ones" in the case have the genetic advantage of always having an increased basal metabolism.
9. Heredity:
Finally, do not forget our gene profile, because heredity affects the metabolism by about 7%. So the "lucky ones" in the case have the genetic advantage of always having an increased basal metabolism.
10. Do not sleep too late at night:
Continuous and prolonged lack of deep sleep increases, as has been shown, blood cortisol levels. Cortisol is the stress hormone that when it is at high levels in our blood, significantly increases blood sugar levels. Lack of sleep sucks our energy, leaving us sluggish and of course slowing down the metabolism. This unhealthy sleep deprivation cycle can reduce the production of the hormone leptin which suppresses appetite leading to overeating . So frequent sleep before midnight helps to maintain our weight !!
Nutritional Tricks that will help you
The basic SOS
Do not stay hungry *: Eat every 3-4 hours a maximum of foods that do not fluctuate sugar such as whole products, rice, fruits, nuts, every meal contains protein because it builds muscle tissue and causes satiety
Avoid margarine milk cheese full fat but prefer low-fat foods, your meal should contain salads
* Extend the chewing of food the body needs 20 minutes to stop the feeling of hunger, if we eat more than we need it becomes belly fat
* Consume food in solid form and not mashed or juice.
* If you do not eat the brain receives the message of lack of food and then the stress hormones are shut down and then muscle tissue is consumed in order to reduce the body's need for food, when you eat later the body will produce more insulin and store more fat. Lack of food Eat healthy fats with antioxidants: You will find them in Olive Oil, fish, nuts , and unhealthy vegetables are saturated like crocus meat their digestion is very difficult they clog the arteries and cause various diseases Water:
Drink 8 glasses of water a day as an appetite suppressant (1 glass of water in the morning cleanses the digestive tract), Many times you have been suggested to drink a lot of water, this is not right. Each organization is a different system, which has unique requirements. It does not make sense for a 22-year-old woman and a 44-year-old woman to need the same amount of water. Be aware that excessive water consumption may have negative consequences and not positive ones. With the proper hydration of your body, you give it the feeling that it is hydrated externally and constantly, so it does not retain water to protect it, because now you hydrate it. The good thing about hydration is that it eliminates toxins and removes retention.
Avoid margarine milk cheese full fat but prefer low-fat foods, your meal should contain salads
* Extend the chewing of food the body needs 20 minutes to stop the feeling of hunger, if we eat more than we need it becomes belly fat
* Consume food in solid form and not mashed or juice.
* If you do not eat the brain receives the message of lack of food and then the stress hormones are shut down and then muscle tissue is consumed in order to reduce the body's need for food, when you eat later the body will produce more insulin and store more fat. Lack of food Eat healthy fats with antioxidants: You will find them in Olive Oil, fish, nuts , and unhealthy vegetables are saturated like crocus meat their digestion is very difficult they clog the arteries and cause various diseases Water:
Drink 8 glasses of water a day as an appetite suppressant (1 glass of water in the morning cleanses the digestive tract), Many times you have been suggested to drink a lot of water, this is not right. Each organization is a different system, which has unique requirements. It does not make sense for a 22-year-old woman and a 44-year-old woman to need the same amount of water. Be aware that excessive water consumption may have negative consequences and not positive ones. With the proper hydration of your body, you give it the feeling that it is hydrated externally and constantly, so it does not retain water to protect it, because now you hydrate it. The good thing about hydration is that it eliminates toxins and removes retention.
Alkaline water, and water with additional flavors such as mint, basil, mint helps to increase both water consumption and our well-being. hence the metabolic rates
Reduce carbohydrates in meals:
The role of carbohydrates is the slow and gradual supply of energy to our body. At night when we sleep and do not consume food, the body will continue to work non-stop to rest, to regenerate us. This process requires energy that the body needs to find from the fat that is already stored in our cells and not from our carbohydrate-rich dinner. The more carbohydrates we consume at night, the less fat the body will have to burn to produce the valuable energy for regenerating our systems. On the other hand, perfect abstinence from this group of foods poses serious risks to our health .
No to sugar and processed foods:
Why it slows down metabolism and boosts insulin levels by storing fat
Why it slows down metabolism and boosts insulin levels by storing fat
No to alcohol: which in addition to the huge number of useless calories without nutrients weakens the liver and therefore fat metabolism (the liver is the main organ of metabolism of others)
Salads: An important part of the proper functioning of the metabolism, is the proper functioning of our digestive system, which is responsible for digesting food. The salads that are rich in fiber, help activate the digestive system, digestion becomes faster which means that the metabolism is accelerated. Another positive element is that salads do not have a high calorie content (if made with a small amount of fat) so we can consume a large amount of them. Daily consumption of salad (preferably seasonal) gradually helps our digestive system and causes an increase in burning.Green tea: Not only does it contain no calories, but it can also help burn fat and lose weight. In one study, participants who drank four cups of green tea every day for two months, they lost 2.5 pounds more than those who drank plain water, according to a study published in the Journal of the American College of Nutrition . ( This research has been shown to increase lipolysis by 17% and basal metabolism by 4% )
Another 2013 study from the European Journal of Nutrition found that those who frequently consumed green tea weighed less and had a shorter waist (scientists believe this is due to the combination of the antioxidants catechin and caffeine it contains). Choose fresh, hot aromatic tea , without additives, because what you usually find in large supermarkets in bottles has less antioxidants and contains more sugar.Coffee: Stimulates our central nervous system and generally stimulates our mind, body and metabolism. It is best not to drink more than 2-3 cups a day to avoid the negative effects of excessive caffeine consumption. (We are talking about Greek and glass coffee, and not capucino, mocacino, late etc)
The hot peppers and spices that burn: Capsaicin is a substance found in hot peppers and is responsible for the burning sensation we feel when we eat them. This substance can increase our metabolism, as it enhances thermogenesis and increases our heart rate resulting in more calories being burned by our body. So, if we do not have gastrointestinal disorders we can add them to our food and thus give a "boost" to our metabolism. But be careful not to get burned!
The oats (porridge) . Due to the high content of oats in fiber, our body "burns" more calories to digest and absorb it. In general, whole grains (such as brown rice, whole grain pasta, legumes, brown bread, etc.) due to the fiber they contain need more energy to be assimilated by our body, compared to processed cereals.
Lean yogurt: Recent studies have shown that lean dairy products help reduce weight. In particular, consuming 1200-1300mg of calcium daily resulted in significantly greater weight loss than people who consumed less calcium daily. Also the high protein content of yogurt increases our metabolism due to the process of digestion. Yogurt also helps the proper functioning of our intestines so it is a "super" food for our metabolism.
Lean Meat:
Like turkey and chicken breast In general, of all the macronutrients (protein, carbohydrates, fat), protein causes the most thermogenesis, ie our body "burns" more calories to digest them and it takes longer to digest a protein meal. in relation to carbohydrates and fat. So turkey because it has minimal fat and is a rich source of protein causes an increase in our metabolism after eating it. Other sources of lean protein are chicken fillet and egg whites. Also proteins Build muscle tissue and increase metabolism
Lemons: are one of nature's best weapons in burning fat. drink water with lemon and mint leaves (if you like lemons),
In the morning (activate your gut) you can drink a cup of water in which you have put a lemon
In the morning (activate your gut) you can drink a cup of water in which you have put a lemon
Vitamins:
Vitamins are essential for proper metabolic function, you take vitamin supplements especially obese people who eat atsumbala and yes yes resulting in the body constantly asking them for nutrients and constantly hungry ( asking for sugar )
Vitamins are essential for proper metabolic function, you take vitamin supplements especially obese people who eat atsumbala and yes yes resulting in the body constantly asking them for nutrients and constantly hungry ( asking for sugar )
VITAMINS AND TRACE ELEMENTS IN NUTRITION
Metabolism Everyday life and diet
Start the day smart: Do you want to increase your metabolism? Do not skip breakfast. Research shows that a good breakfast can increase it and contribute catalytically to weight loss. A study published in the American Journal of Epidemiology found that those who skipped breakfast regularly were 4.5 times more likely to be obese than those who ate. The former had a developed appetite for the rest of the day resulting in consuming more calories.
Also, when you eat breakfast, you burn more calories by the time of the next meal, which is probably because the metabolic rate decreases during sleep and breakfast restores it to its normal rhythm.
Most in the morning: (Always eat breakfast if you want to speed up your metabolism) . According to another study, published in the above journal and in which more than 6,500 men and women participated, the distribution of daily caloric intake in such a way that more is consumed in the morning and less in the evening can help reduce weight gain. in adults.
Daily breakfast consumption is associated with maintaining or even losing weight, which is related to the action of insulin in the process of lipogenesis. In other words, fasting for hours increases the levels of insulin in the blood, which promotes lipogenesis, ie the conversion of food into fat.
Like the Chinese: Could green tea be the magic potion you are looking for to boost your metabolism? Okay, that's a bit of an exaggeration, but there's plenty of research to suggest that regular consumption seems to play a role in weight loss and weight maintenance. The antioxidant catechins and caffeine it contains appear to affect the process of lipolysis and thermogenesis.
Morning getaway: Aerobic exercise can really boost your metabolic rate. In fact, the hours when simple aerobic exercise can have the greatest effect on its growth are in the morning. When you wake up, your carbohydrate stores are very low, so gentle aerobic exercise can activate fat burning. When you are at work
Proper snacks: Eating the right snacks can help boost burning. Eating healthy snacks in the right amount - not double portion - will help you avoid falling face down on food because you are hungry like wolves. However, make sure that every snack includes complex carbohydrates and protein, because their combination helps regulate blood sugar and energy levels.
Do not forget the protein: The protein in every meal will help you "build" and maintain your muscles. This does not mean that you should follow protein diets, but that it is good that 15-20% of your daily calories come from low-fat protein sources, such as lean cheese, a small can of tuna, a boiled egg, unsalted dry fruits.
Gargling water: If you are slightly dehydrated, your metabolism may drop. Generally, it is good to drink 8 glasses of water a day, but an amount that can vary depending on the outside temperature, weight and physical activity. So especially when exercising, try to drink extra water before, during and after exercise. A University of Utah study found that people who drank 8-12 glasses of water a day (1 glass = 340 ml) had significantly higher basal metabolic rates than those who drank 4 glasses.
Also, ice water seems to increase metabolism even slightly, as the body tries to bring its temperature to that of the body. The calories you will burn every day may be small, but in the long run they are measurable and in fact you will have "burned" them without any effort.
Good stress: Energetic people and those exposed to mild stress have a faster metabolic rate. Stress increases the secretion of certain hormones, such as adrenaline, which can increase the rate at which calories are burned. But things are different when the stress is not temporary, but chronic. In this case the metabolism becomes slower and causes weight gain, as the stress hormones (cortisol) favor the storage of fat, especially in the abdomen.
When you are at home
No to abstinence diets: Deprivation diets reduce the metabolic rate. How; When you follow an unbalanced diet, the first few pounds you lose are mostly fluid and then muscle and fat. Unfortunately, when you take them again (which is common in low calorie diets), you mainly get fat again. Also, when you consume fewer calories than you need, your body "recognizes" malnutrition as a threat and defends itself. Thus, it lowers the metabolic rate to save energy, and stores fat. Finally, there is the thermogenesis due to food, ie the production of heat in the body from the consumption of food, when the body begins the process of digestion. The amount of heat depends on the type of food and the calories it contains.
Many and small meals: Every time you eat your body burns an amount of calories for the digestive process. The more times you force your digestive system to work, the more calories you burn, so many small meals (every 3-4 hours) are preferable to a large one. The metabolic rate is faster if meals are high in protein (Light) and complex carbohydrates (eg legumes, fruits, vegetables). In addition, by eating 6 times a day, you distribute calories and carbohydrates in the respective meals, thus avoiding ups and downs in blood glucose values.
Lower the temperature: Here's a way to save money and increase your burnout. Next winter, set the heating of your house 2 degrees lower than usual. The body's energy needs for maintenance are greater when it is cold than when it is hot, which is why in winter the basic metabolic rate of all is higher.
Going to bed early: When you do not get enough sleep, you tend to gain weight, as the body "detunes" and the metabolism becomes slower. In fact, researchers at Stanford University who did not get enough sleep for several hours had decreased levels of leptin and increased levels of ghrelin (hormones that regulate appetite). These differences are likely to increase appetite, possibly explaining the increased Body Mass Index of those who do not get enough sleep.
Something to burn: If you like spicy foods and always add a little hot pepper to your sauces, you have one more reason to rejoice, as it contains a substance, capsaicin, which stimulates the circulatory system and raises body temperature. But black pepper also increases thermogenesis, thanks to the substance piperine it contains, which affects the nervous system.
When you exercise
Muscle strength: Your body burns calories, even at rest, to supply its basic functions. This basic metabolic rate is higher in people with more muscle tissue, so be sure to do muscle strengthening exercises twice a week. These exercises include movements in which you have to overcome a resistance, e.g. weights or rubber bands, and directly affect muscle tissue. In addition, after such a workout, the muscles are activated and the average daily metabolic rate increases.
Maximum result: To maximize your metabolism, you must combine aerobic exercise with muscle strengthening exercises.
2. Another way to increase it is the interval training, which means that you do 3-4΄ running, then relax jogging and repeat this alternation 4-5 times. Thus, you will have a greater increase in metabolic rate than if you did 30΄ exercise with constant intensity.
3. Avoid doing the same things over and over again. You do not have to walk every day or always run on the treadmill in the gym, try swimming or cycling or stepper in the gym. Change the stimuli your body receives to activate your metabolism.
Exercise or walking: Aerobic exercise includes running, swimming, cycling, dancing and it is good to do 3-5 times a week for about 30΄ at a time. It may not lead to muscle growth, but it does increase the metabolic rate for a few hours after training. In fact, if your fitness and health allow it, try higher intensity programs for better results. Alternatively walk, the human body is designed to move.
B vitamins and magnesium: B-complex vitamins play a central role in the functioning of the central nervous system, in the metabolism of carbohydrates, fats and proteins and in energy production. Lack of them can, among other things, slow down the metabolism. Foods rich in them are asparagus, broccoli, eggs.
Magnesium is also essential because it is used in many processes, including the proper functioning of muscles, the nervous and cardiovascular systems, and metabolism. You get magnesium from green leafy vegetables, but also from nuts and whole grains.
In the fridge for yogurt: For two weeks now, watch your diet and control the amounts you consume. Suddenly, though, you're obsessed with french fries. What to do; Experts advise you not to give in to temptation, as long as you are restrained in the amount you consume. But now you have another choice. Enjoy your potatoes at noon and eat a low-fat yogurt in the afternoon. According to research from the University of Copenhagen, increased calcium intake from dairy products helps the body metabolize fat more efficiently, an effect that was not observed when calcium was taken through supplements. Put organic in your dietA Canadian study found that participants who had the highest levels of organochlorine compounds, such as organochlorine pesticides, stored in their fat cells were more prone to mitochondrial dysfunction. These substances also appear to affect leptin levels. What will they say? That your metabolic rate is falling. Therefore, you prefer foods that are not loaded with pesticides.
Invest in iron: Women "lose" iron every month during their period. This loss can block the metabolism, as this trace element helps to transport oxygen to the muscles. So, if you do not have enough iron, the muscles do not get enough oxygen, the energy drops and the metabolism derails. So get it through foods like red meat, liver and oatmeal.
Include fish in your diet: Fish can help boost your metabolism. According to research published in the American Journal of Clinical Nutrition, the combination of omega-3 fatty acid supplements and regular aerobic exercise can reduce body fat. This combination causes a "surprise" in the body about which fuel it will use to produce energy, encouraging the oxidation of fat and not its storage.
ALWAYS !!! Do not hesitate for a moment to consult your doctor and dietitian.
NEW !!! Diet - Slimming - Strengthen metabolism
diet program Example (consult your nutritionist and your doctor treating for a specialized program for you)Day 1 Breakfast: 1 / 2flitzani with skim milk cereals Brunch: 1 grapefruit Lunch: Salad with chicken and a slice of bread Wholemeal Afternoon: 3 strawberries and a cup of green tea Dinner: Low fat yogurt and 1 seasonal fruitDay 2 Breakfast: A boiled egg with a slice of wholemeal bread Decimal: 1 apple and a cup of green tea Lunch: Water Afternoon: 1 banana Dinner: Chicken without skin with greens
Day 3
Breakfast: 2 tablespoons of oatmeal with skim milk
Snack: 1 grapefruit and a cup of green tea
Lunch: yogurt with low-fat, 5 almonds and a fruit
Afternoon: 1 low-fat yogurt and 5 almonds
Dinner: cheese omelet and mushrooms and a green salad.
Day 4
Breakfast: 1 whole wheat toast with jam without sugar
Snack: 1 apple and a cup of green tea
Lunch: 4 prawns grilled or boiled and green salad
Afternoon 3 strawberries
Dinner: 1 tomato and 1 wholemeal bread slice
Day 5
Breakfast: 1 cup of skim milk and 2 tablespoons porridge
Brunch: 1 season fruit and a cup of green tea
Lunch: 1 serving of green beans and green salad
Afternoon: 1 low-fat yogurt
Dinner: A salad with tomato, cucumber, 2 tablespoons of cottage cheese
Day 6
Breakfast: 1 slice whole wheat bread honey
Decimal: 1 apple and a cup of green tea
Lunch: Wholemeal sandwich with a little salmon, lettuce and cucumber slices
Afternoon: 1 banana
Dinner: Grilled chicken with boiled broccoli.
Day 7
Breakfast: 1 wholemeal toast and 1 teaspoon of sugar-free jam
Decimal: 1 seasonal fruit
Lunch: Omelet with 2 eggs and vegetables of your choice
Afternoon: 1 grapefruit and a cup of green tea
Dinner: 1 large green salad 1 boiled potato and 2 tablespoons cottage cheese
SOURCES - BIBLIOGRAPHY
http://www.imommy.gr/mama/diatrofi/article/2692/pws-na-eksafanisete-to-lipos-gyrw-apo-th-mesh/
diet program Example (consult your nutritionist and your doctor treating for a specialized program for you)Day 1 Breakfast: 1 / 2flitzani with skim milk cereals Brunch: 1 grapefruit Lunch: Salad with chicken and a slice of bread Wholemeal Afternoon: 3 strawberries and a cup of green tea Dinner: Low fat yogurt and 1 seasonal fruitDay 2 Breakfast: A boiled egg with a slice of wholemeal bread Decimal: 1 apple and a cup of green tea Lunch: Water Afternoon: 1 banana Dinner: Chicken without skin with greens
Day 3
Breakfast: 2 tablespoons of oatmeal with skim milk
Snack: 1 grapefruit and a cup of green tea
Lunch: yogurt with low-fat, 5 almonds and a fruit
Afternoon: 1 low-fat yogurt and 5 almonds
Dinner: cheese omelet and mushrooms and a green salad.
Day 4
Breakfast: 1 whole wheat toast with jam without sugar
Snack: 1 apple and a cup of green tea
Lunch: 4 prawns grilled or boiled and green salad
Afternoon 3 strawberries
Dinner: 1 tomato and 1 wholemeal bread slice
Day 5
Breakfast: 1 cup of skim milk and 2 tablespoons porridge
Brunch: 1 season fruit and a cup of green tea
Lunch: 1 serving of green beans and green salad
Afternoon: 1 low-fat yogurt
Dinner: A salad with tomato, cucumber, 2 tablespoons of cottage cheese
Day 6
Breakfast: 1 slice whole wheat bread honey
Decimal: 1 apple and a cup of green tea
Lunch: Wholemeal sandwich with a little salmon, lettuce and cucumber slices
Afternoon: 1 banana
Dinner: Grilled chicken with boiled broccoli.
Day 7
Breakfast: 1 wholemeal toast and 1 teaspoon of sugar-free jam
Decimal: 1 seasonal fruit
Lunch: Omelet with 2 eggs and vegetables of your choice
Afternoon: 1 grapefruit and a cup of green tea
Dinner: 1 large green salad 1 boiled potato and 2 tablespoons cottage cheese
Tips
Drink plenty of fluids throughout the day. Green tea is a way to stay hydrated if you are tired of water and looking for a drink with a strong aroma and freshness.
Reduce alcohol. A glass of wine with each meal can be enjoyable and relaxing, but overdoing it can increase the levels of cortisol, a hormone that helps store belly fat.
Get more sleep. Those who sleep seven hours each night lose twice as much fat as those who sleep less.
Do aerobic exercise. Activities such as dancing, running, swimming, cycling and walking will help to get rid of belly fat. Finally, remember that each person is unique and has his own body type, so you should not compare your body with others. Nor does it mean that a diet that works for you will have the same effect for someone else.
Drink plenty of fluids throughout the day. Green tea is a way to stay hydrated if you are tired of water and looking for a drink with a strong aroma and freshness.
Reduce alcohol. A glass of wine with each meal can be enjoyable and relaxing, but overdoing it can increase the levels of cortisol, a hormone that helps store belly fat.
Get more sleep. Those who sleep seven hours each night lose twice as much fat as those who sleep less.
Do aerobic exercise. Activities such as dancing, running, swimming, cycling and walking will help to get rid of belly fat. Finally, remember that each person is unique and has his own body type, so you should not compare your body with others. Nor does it mean that a diet that works for you will have the same effect for someone else.
Tips for Breakfast, Metabolism, Weight Loss!
http://www.imommy.gr/mama/diatrofi/article/2692/pws-na-eksafanisete-to-lipos-gyrw-apo-th-mesh/
https://www.youtube.com/watch?v=1ZjCyzhRgOE
http://www.arxizodiaita.gr/afieroma-apotoksinosi/
http://ygeia.tanea.gr/default.asp?ct=8&la=1&pid=7
http://ygeia.tanea.gr/default.asp?pid=8&ct=17&articleID=6551&la=1
http://ygeia.tanea.gr/default.asp?pid=8&ct=8&articleID=12073&la=1
http: // www.loutrakiblog.gr/2013/03/6_6.html
http://www.protothema.gr/ugeia/article/456072/anatropi-stis-iatrikes-odigies-gia-to-diaviti-to-adunatisma-ti-holisterini /
https://www.healingeffect.gr/2016/06/metavolismos-aferaiste-toxines-kai-xasete-baros.html
http://olasimera.gr/ayto-kanete-lathos-na-giati-den-xanete- lipos-apo-tin-koilia-oso-kai-na-prospatheite-diorthoste-to-simera /
http://www.athensmagazine.gr/diets/ayto-kanete-lathos-na-giati-den-xanete-lipos-apo-thn-koilia-oso-kai-na-prospatheite-diorthwste-to-shmera
http://www.arxizodiaita.gr/afieroma-apotoksinosi/
http://ygeia.tanea.gr/default.asp?ct=8&la=1&pid=7
http://ygeia.tanea.gr/default.asp?pid=8&ct=17&articleID=6551&la=1
http://ygeia.tanea.gr/default.asp?pid=8&ct=8&articleID=12073&la=1
http: // www.loutrakiblog.gr/2013/03/6_6.html
http://www.protothema.gr/ugeia/article/456072/anatropi-stis-iatrikes-odigies-gia-to-diaviti-to-adunatisma-ti-holisterini /
https://www.healingeffect.gr/2016/06/metavolismos-aferaiste-toxines-kai-xasete-baros.html
http://olasimera.gr/ayto-kanete-lathos-na-giati-den-xanete- lipos-apo-tin-koilia-oso-kai-na-prospatheite-diorthoste-to-simera /
http://www.athensmagazine.gr/diets/ayto-kanete-lathos-na-giati-den-xanete-lipos-apo-thn-koilia-oso-kai-na-prospatheite-diorthwste-to-shmera
http://www.huffingtonpost.gr/
http://www.diaitologia.gr/sinaisthimatiki-iperfagia/
http://kafeneionews.gr/?p=896494
http://jenny.gr/well-being/diatrofi/ 719979 / story-pws-na-apokthsete-epipedh-koilia-se-molis-mia-ebdomada
http://www.diaitologia.gr/sinaisthimatiki-iperfagia/
http://kafeneionews.gr/?p=896494
http://jenny.gr/well-being/diatrofi/ 719979 / story-pws-na-apokthsete-epipedh-koilia-se-molis-mia-ebdomada
This video Replace the "The diet that succeeds" "My life, my health" (ERT WebTV, 02/05/2017) The video talks about PERMANENT weight loss, change in diet, and general improvement of lifestyle.
BIBLIOGRAPHY - Read Books:
PDF The treatment of obesity by the association of insurance companies
PDF http://www.fastingtherapy.gr/dmdocuments/nisteio2a.pdfPDF http://www.advancehealth.gr/system/assets/000/000/159/original_adinatisma.pdf? PDF 1270130776 PDF http://eureka.lib.teithe.gr:8080/bitstream/handle/10184/896/Tsonou_Sofia.pdf?sequence=4 PDF http://webdiets.gr/wordpress pdf PDF http: // www. bionews.gr/wp-content/uploads/pdf/bionews57.pdf PDF http://www.adynatisma-diaita.gr/diaita_orac.pdf PDF http://www.eaee.gr/web/uploads/undwr305-synefakoulis. pdf PDF http://www.corfupharmacy.com/sites/default/files/docs/pharmaplus_magazine/pharma31_spreads.pdf
PDF BIOCHEMISTRY University ThessalyNursing IatrikisErgastirio Biochemistry
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