The flexible nutrition plan is primarily a health and goal-oriented nourishing model, based on individual requirements matching the best naturally balanced diet.
You can choose a great variety of healthy foods from appropriate food categories in the right quantities and mix them accordingly. There is no starving and no malnutrition.
You’ll get personal and image-supported menu combination examples, an assessment of your bodily data, a shopping list and a full body workout program for beginners. The flexible nutrition plan is an excellent reference guide for everyone.
Flexible diet plan is primarily suitable for healthy people who want to change their bodily composition in a positive and healthy way, lose or gain weight, or simply have a good reference guide to healthy nourishment.
On-line Diet Plan is also suitable for athletes and non-athletes, for people with lactose intolerance, gluten allergy and for vegetarians and vegans.
A full personal nutritional advice is suitable for people with more complex needs, with various food allergies – food intolerance, for children, for people with a medical condition, psychological challenges, pregnancy, diseases and metabolic disorders and problems with the digestive system (Diabetes, type 1- 2) etc..
Flexible nutrition plan is suitable for all healthy people (athletes and non-athletes), who want to lose, gain or maintain their body-weight healthfully and improve and stabilize their body composition. It is suitable for omnivores, vegans and vegetarians. It also includes gluten and lactose-free menus.
A full nutritional advice is for people with more complex consulting needs, with various food allergies and intolerance, for children, for people with a medical conditions, psychological challenges, pregnancy and disorders of the digestive system.
The flexible diet plan represents a healthy lifestyle but not a short term diet. The food quantities that are noted on the diet plan are valid until your personal objectives and conditions change. Once you have reached your goal, you simply continue following your diet plan and you will no longer loose or gain weight.
The preview only reflects a snapshot of the individual subjects. The 5 main themes are: brief analysis of the personal data, flexible diet plan, menu-combinations, shopping list and a home training plan.
The foods & drinks listed on your personal flexible diet plan represent the main categories of foods but there are many alternatives within the same food categories to choose from.
Depending on definition, there are only ca. 10 categories of foods (veggies, cereals, meat, fish, etc. , but an enormous variety within a specific food category. Feel free to fill your diet with a great variety of whole foods not specifically listed on the diet plan but matching the food – drink category .
Of course, your health objectives, sporting activities and your requirements are taken into account. Even if you train more than 5 hours per week, this will be additionally taken into account with special formulas. Thus, the “Flexible Diet Plan” is for all health sportsmen. Incl. Bodybuilder, who want to eat healthy and stay free of drugs.
Of course, but you must be aware that changing nutrition alone does not suffices to build up muscle. There must be a balanced interaction between optimal nutrition, good sleep and resting time, progressive and well-planned training stimulation. Without these factors, an adult body will find no reason to build muscles. Your “Flexible Diet Plan” takes into account your objectives and requirements in order to cover the nourishing part of the requirement.
Of course, providing that you are willing to adopt a healthy nourishing lifestyle. You don’t have to change your lifestyle completely, but you must adapt to a healthy diet. “Flexible Diet Plan” will perfectly serve you as nourishing guide and help you to reach your goal. .
Well balanced diet chosen from a range of different foods listed on our “Flexible Diet Plan” will usually provide you with all the nutrients required to maintain stable and healthy functionality of your body. Dietary supplements are intended to do just what their name suggests — supplement diet on a temporary basis.
A dietary supplement is intended to provide nutrients that may otherwise not be consumed in sufficient quantities. Circumstances like: Very intensive sport activities, pregnancy, illness, problems with digestive tract, etc.
If you are considering taking dietary supplements, please consult your physician first.
Eating a wholesome, natural diet doesn’t preclude the occasional sweet or dessert. Desserts made of fruits – dried fruits, berries, and honey are sweet by nature. Honey shall be consumed in small quantities (teaspoon). These natural snacks will hit the spot and satisfy your need for sweets.
If you cannot free yourself from cakes, candies, cookies, jams, chocolate, alcoholic beverages, etc . Please keep it to a Minimal in order to minimize the very negative impact on your metabolism.
Our “Flexible Diet Plan” has been carefully designed in order to match your nutritional needs. Regardless, if you’re omnivore, vegan or vegetarian, we still have the right “Flexible Diet Plan” matching your needs.
- You don’t have to count calories
- You can choose from a great variety of healthy foods
- Youdon’t have to pay for an expensive nutritional counseling
- You can anonymously make a big difference with a very small budget.
Our body reacts to hunger and excessive caloric deficit in a very stressful way. Our body will simply asks for more food or there will be a serious malnutrition causing metabolic problems.
There are several different plausible mechanisms by which the combination of hunger, excessive caloric deficits and large amounts of activity can cause problems. Whether it’s simply cortisol related water retention, a drop in metabolic rate due to leptin resistance or something else, something is going on. From a more practical standpoint, for a lot of people, the combination simply doesn’t work.
Setting the right caloric deficit for weight loss and well planned exercise volume is one of the hardest and most important parts of dieting. People with higher energy needs will be able to eat proportionally more and lose fat. People with lower energy needs will have a deficit that’s more appropriate for their calorie intake. Please follow our “Flexible Diet Plan” and you will be on the right track.
Life reflects the interplay between dynamic activity and deep relaxation. Because sleep (recovery and regeneration) has such an outstanding importance to our lives, a deficiency can have serious negative harmful effects on metabolism and contribute to all sorts of diseases. (Lack of exercise, too)!
Sleep disorders and chronic sleep loss can put you at risk for:
• Heart disease
• Heart attack
• Heart failure
• Irregular heartbeat
• High blood pressure
• Stroke
• Diabetes
• Sleepiness Causes Accidents
• Lack of Sleep Kills Sex Drive
• Sleepiness Is Depressing
• Lack of Sleep Ages Your Skin
• Sleepiness Makes You Forgetful
• Losing Sleep Can Make You Gain Weight
• Sleep Loss Impairs Judgment, Especially About Sleep
Please get enough deep sleep!
“Nothing is forbidden”! Our recommendations are primarily health and goal oriented and we do strongly recommend reducing exposure to any sort of highly concentrated and processed drinks like; alcoholic beverages, soft drinks, energy drinks and coffee (1-2 coffee p. day) to the minimum in order to help minimise the negative effects and risks involved.
Our “Flexible Diet Plan” can help you to normalize your body weight providing that your being underweight is not based on mental and metabolic diseases.
Due to the interaction of a large number of factors and the overlapping of short-term and long-term processes, in most cases, changing the diet only is not enough. In addition, a medical and psychological support and clarification is often required.
The basic building blocks are the different food categories and subcategories: fruits, dried fruits, berries, vegetables, salads, grains, mushrooms, dairy products, meat, fish, seafood, legumes, soy products, potatoes, seaweed, water, etc . We help you to combine these healthy food categories in an ideal way , optimal quantity, at the right time matching your goals and requirements.
Probably the most common definition is, “negative stress is being considered a mental, physical, physiological and biochemical negative reaction to external and internal long and short term stimuli throwing the body out of balance (homeostasis) and causing dangerous metabolic and physical responses”. Keep away from negative stress!!
Negative stress is the primary cause of all diseases.
Every adaptation takes time. If you want to learn a new language, the very first thing you start off with is one new word and it takes a while until you can form complete sentences and even longer until you can speak this new language and even longer until you write a book in that new language. You must practice over and over again until the new way of thinking is conditioned and automatized. If you want to change your body composition, you have to break it down into small steps and start with a few changes that are easy to tackle, until the body and mind have become used to the new healthy diet.
Don’t put your expectation too high, so you won’t be disappointed and you will not give up. Do not give up and proceed slowly. Learn to appreciate and be grateful for what you have achieved. Be proud of yourself. Follow the instructions of the “Flexible Diet Plan”!
Calculations of intake of nutrients (rounded up) are in accordance with SGE recommendations. Our calculations are based on the exactitude of your indications in the questionnaire (customer form), 25 years of practical experience, nutritional scientific formulas and scientifically grounded suggestions.
Why the human body needs salt
Not only does salt help control your fluid balance, it also controls the way your muscles and nerves work. Our bodies automatically regulate how much salt, or sodium, there is present. If levels are too high we get thirsty and drink – this speeds up the elimination of salt through our kidneys.
How much salt do we need?
According to the American Heart Association (AHA)1, sodium consumption should not exceed 1.5g per day (3.75g of salt), and that even includes healthy people without high blood pressure, diabetes or cardiovascular diseases.
“Our recommendation is simple in the sense that it applies to the entire world population, not just at-risk groups. Adults of all ages, regardless of individual risk factors, can improve the heart health and reduce their risk of cardiovascular disease by restricting their daily consumption of sodium to less that 1,500 milligrams.”
How much is 6g of table salt?
This is about one teaspoonful – not much. About three-quarters of the salt we eat is already in the food we buy.
It is impossible to work out exactly how much salt you eat in one day without knowing the precise salt content of each food and measuring the exact quantities you eat.
However, knowing that a recommended daily maximum is 6g is useful, because you can then find out how much salt there is in some of the foods you normally eat.
Most people are surprised at how much salt they eat when they sit down and work it out from the foods they are consuming.
The difference between salt and sodium
Salt is sodium chloride (sodium plus chlorine). The sodium in the salt is what you have to look out for. 40% of salt is sodium.
If sodium is listed on the label’s nutritional information instead of salt you have to multiply the amount by 2.5 to get the equivalent salt content. For example, if a portion of food contains 1g of sodium per 100g, you will know it contains 2.5g of salt per 100g.
A food craving (also called moreishness) is an intense desire to consume a specific food, despite a frequent intake of food and is different from normal hunger. In studies of food cravings, chocolate and chocolate confectioneries almost always top the list of foods people say they crave; this craving is referred to as chocoholism.
There are many explanations for food cravings, and explanations range from low serotonin levels affecting the brain centers for appetite to production of endorphins as a result of consuming highly concentrated (processed) fats and carbohydrates. Negative stress is one of the most important reasons for food cravings. Foods with high levels of sugar glucose, such as chocolate, are more frequently craved than foods with lower sugar glucose, such as broccoli, because when glucose interacts with the opioid system in the brain an addictive triggering effect occurs. The consumer of the glucose feels the urge to consume more glucose, much like an alcoholic, because the brain has become conditioned to release “happy hormones” every time glucose is present. There is evidence that addiction and food craving activate some of the same brain areas. Specifically, when smokers look at pictures of people smoking it activates the same areas of the brain as when obese people look at pictures of food. Very often, these cravings result in excessive weight gain and metabolic disorders.
Series of immediate measures:
- Drinka glass of water,
- Get some fresh air
- Breathe20-30X in and out deeply
- Eat a healthy snack. i.eg. cucumber, tomato, bell pepper,and1 tablespoon ofcottage cheese
- Call a friend
- Begin to sing
- Go for a short walk around the block
- Write an important e-mail.
- Craving usually lasts only a few minutes. If you don’t give in immediately, you have already won.
Long-term solutions:Â Â Â
- Avoid negative stress and promote positive stress
- Meditate
- Change your life to a better and healthier lifestyle
- Educate yourselfinterms of healthy diet and exercise
- Chose a better job
- Set new positive goals
- Look at your social life
- Start eating healthy foods, avoid negative stress and food cravings will disappear automatically
If you miss meal, you might save a few calories, but also increase the chance for food cravings. Low blood sugar levels will increase the desire for food. Please follow the instructions on our “Flexible Diet Plan” in order to minimize the risk for food cravings.
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