The yo-yo effect means repeated weight gain that usually occurs after the diet ends. If you follow these rules, you will definitely avoid the yo-yo effect.
One of the ways to avoid an excess of carbohydrates is to switch to a low-carb diet after the diet. During it, you receive from 50 to 150 g of carbohydrates per day. Replace sweet foods full of carbohydrates with foods rich in proteins and fats.
For inspiration, we have written a list of the 14 best low carb foods for you.
They helped you lose weight, so don't resent them now! Proteins are our basic building blocks. In addition to being really satiating, they also help you protect and build muscle mass and regenerate better. It won't work without them.
We also think of you with proteins. Take a look at the best sources of protein so you know what to look for.
You know from the process of losing weight that fat is not an enemy, but a companion. That is, not French fries, doughnuts, cheap chocolates and all kinds of biscuits, but healthy fats such as nuts, seeds, high-quality sea fish or, for example, avocados. In addition to energy, they will also provide you with substances beneficial to health.
On our blog, you can find an article about which healthy fats to include in the menu.
Surely you know the saying that packaging sells. Don't be tempted by a pretty picture or a funny slogan on the packaging. Much more important is the composition of food. View and compare the nutritional composition table to help you determine the nutritional quality.
In general, for every 1 kilogram you should drink 30-40 ml of water per day. Drink continuously throughout the day. Clean water should be the basis of your drinking regime even after the diet. You can flavor it with one of our sugar-free syrups, fruit or herbs.
Look at the drinking regime clearly.
Although no one wants to hear this truth, alcohol really does not belong in a healthy diet. Its treachery is not only in the amount of sugar. The caloric value of alcohol is significantly higher than that of carbohydrates. Your body will forgive an occasional glass of dry wine, but not a regular one.
Movement is an essential part of a healthy lifestyle. It is important to choose the right sport, focus on technique and persevere. Our top ten sports have been compiled for you by professional trainers. It is such a draw for everyone who wants to move. Hold on to it!
When you talk you are only repeating what you already know, but if you listen, you may learn something new be a silent listener.
Provided that your diet is balanced, varied and rich in all the necessary nutrients, the following nutritional supplements will be more than enough:
Considering that the Slovak Republic does not have the sea and the best source of omega-3 is sea fish, it is very convenient to take them at least as a nutritional supplement, either in liquid form or in capsules. Omega-3 fatty acids:
The main source of vitamin D3 is sunlight. Unfortunately, we live in an area where, especially in the fall and winter months, we don't get as much sunlight as we would need for D3 production. It turns out that a lack of vitamin D can have an impact on a number of civilization diseases, such as some tumors, diabetes, obesity, heart and vascular diseases, psychological and psychiatric diseases or even neurological diseases. In recent times, vitamin D deficiency is often associated with impaired immunity and greater susceptibility to viral diseases. At least in autumn and winter, we should not hesitate to supplement with D3.
It is worth getting, especially if you play sports. During sports, the need for individual micronutrients increases significantly, because our body loses them (the reason is sweat, urine, higher energy expenditure). Vitamins and minerals are essential for many body functions, including proper regeneration. A quality multivitamin must contain all the important elements that the body needs, in the right proportions and forms.