How To Get Of Cellulite Quickly

legs cellulite how to get rid of cellulite

In my quest to find a natural and effective remedy to fight cellulite, I found a bit of everything!

But this coffee scrub is gold! If you’re on this page, I’m guessing you already know what cellulite is – it’s those little hollows that are like craters on your skin, mostly on your arms, stomach, hips, and thighs.

One of the most popular and effective ingredients in the fight against cellulite is coffee. It is the number 1 enemy against cellulite. You might have noticed it by now, but it’s used in a lot of creams, lotions, shower gels, and soaps. And used with essential oils, it can work wonders!

We are going to present to you a very simple and very effective procedure to get rid of cellulite in a short period of time. The frequency of application will be every 3-4 days.

1. How long does it take to work?

It takes anywhere from 2 weeks to 3 months to start noticing a significant reduction , but trust me, sooner or later you will notice a positive change.

The key is to be consistent, you need to understand that a problem like this cannot be fixed overnight. You don’t have to give up!

Even if you have a lot of cellulite, you are bound to notice positive results.

2. The ingredients

For the basic mixture:

  • Coffee grounds (it is a powerful antioxidant which stimulates blood circulation);
  • Salt
  • Coconut oil;
  • Cellophane paper.

As Pascale Ruberti, research and development manager at Aroma Zone, points out “Caffeine is a great anti-cellulite component, especially when it is present at more than 5% in a composition“. (Which is the case here).

After the coffee treatment you will need:

  • Grapefruit essential oil (eliminates toxins, has a toning effect and also helps to lose weight);
  • Lavender essential oil (ideal for fighting stretch marks and revitalizing the skin);
  • Lemon essential oil (stimulates the circulatory system and strengthens vascular tissue);
  • Orange essential oil (relieves water retention, softens the skin and stimulates blood circulation);
  • Cypress essential oil (improves circulation and strengthens blood capillaries);
  • Rosemary essential oil (tones the skin);
  • A carrier oil like olive oil or sunflower oil (it will be used in combination with the rest of the oils, because if the essential oils are applied to the skin without being diluted, they can cause irritation ).

Note : If you don’t have all the essential oils, that’s okay!

3. The Instructions:

Mix 80gr of coffee grounds with 6 tbsp. to s. coconut oil and 1-2 tbsp. to s. of salt in an empty jar. Homogenize everything, the mixture should have a creamy consistency, a bit like a paste.

Then rub this mixture to the parts you want in circular movements. Apply a little pressure in circular motions.

Take the cellophane paper and wrap the area for at least half an hour.

Then rinse your legs with lukewarm water and apply the essential oils.

Mix the essential oils in equal parts (think about how much you would need depending on the affected area).

As a general rule of thumb, for each tablespoon of carrier oil, do not put more than 9 drops of essential oil. Here we have 6 essential oils for our recipe, so you can put 3 drops of each of the oils for every 2 tablespoons of carrier oil.

Then apply the oils to the desired area and massage until completely absorbed.

Note: This procedure is not recommended for pregnant women!

If you made extra, store your mixture in a clean glass jar. It can be stored for up to 2 months.

4. Why does the coffee scrub work so well against cellulite?

The content is perfectly optimized to eliminate cellulite:

  • Coffee grounds: rich in caffeine, coffee grounds stimulate blood circulation to the surface of the skin. It is also rich in antioxidants, which allows for smoother skin. Caffeine also helps firm the skin, thereby reducing cellulite. The coffee grounds are also very exfoliating!
  • Coconut Oil: This nutritious and healing oil works wonders. Coconut oil is an anti-inflammatory that helps reduce any form of inflammation on the skin. Coconut oil also helps in getting rid of scars, blemishes, and stretch marks.
  • Salt: Salt acts like tiny massage balls, which will stimulate cellulite under the skin.

Renée Loux, natural beauty expert at Women’s Health, shared her opinion on this method.

His verdict: Yes, it is effective, but in the short term. In the sense that you have to be regular in this treatment for it to last over the long term. Understand that it must be done regularly so that the effects do not go away.

5. But there are also other very important things that help you get rid of cellulite.

  • Eat healthy.

It is an important part of any treatment. Because even if you use this method, and you continue to eat foods that are not healthy, it will not work!

Imagine you’re building a house, brick by brick, and at night someone (that’s you) comes along and destroys everything you built the day before. It’s called self-sabotage. Just introduce more vegetables and fruits into your diet.

  • Drink a lot of water

Water is extremely important in the process because it helps flush out toxins. Water will also keep your skin hydrated!

  • Exercise

It is an important part in any transformation of the body. Exercise will help you tone muscles and burn fat faster. It is important to do this regularly to increase your heart rate and improve blood circulation.

A study published in the Journal of Applied Physiology showed that fat burning increased by 36% after intensive aerobic or yoga training.

  • Do massages

Cellulite massages are quite painful, but they are very effective. Why are they so painful? Because during the process the main goal is to break down the fat cells. A little intense massages are therefore necessary.

You can do this at home, by purchasing an anti-cellulite brush and massaging it for about 5 minutes.

  • Get enough sleep

Sleep is really important for your well-being. Your body works best when you get enough sleep. It will tend to remove toxins better and absorb nutrients from food better .

  • Manage your stress level

Women with high estrogen levels tend to store more fat and have more cellulite. In fact, everyday stress can cause hormonal imbalances. So, stay zen!

Hope you enjoy the results!

 

Cellulite: That’s where orange peel comes from, that’s how you get rid of it

cellulite free legs

Cellulite has nothing to do with weight, it shows up on the thinnest legs. We reveal how to avoid them, smooth them out and what you can use to combat them.

Cellulite is a primarily cosmetic issue. It has to do with ideals of beauty, self-perception, lifestyle. What is nice is what is firm – cellulite dents are the opposite.

What is cellulite?

Cellulite is first of all a skin condition. No illness. You can find the dents ugly or ignore them. This is your choice.

Numerous studies have shown that in more than 80 percent of the women examined – regardless of age – cellulite occurs in a more or less pronounced form.

Every woman has a tendency to cellulite. Men can also get orange peel if they cause a loss of androgens through constant stress in combination with obesity and muscle breakdown.

Then their connective tissue also becomes weak and dents. Different than with women, because men have a mesh connective tissue, but women have a vertically structured one.

The development of cellulite

  • Stage 1 : On the surface, the skin is firm and smooth. But if you squeeze the skin on your thighs, buttocks or stomach with your hands, honeycomb-shaped dents appear – you are predisposed to orange peel.
  • Stage 2 : The cellulite is visible without pushing the skin together and pinching the affected area is painful.
  • Stage 3: The cellulite is clearly visible. The skin is slack, has an irregular structure and is gray due to poor blood circulation

What Causes Cellulite?

cellulite causes before after
cellulite causes before after

An interaction of hormones, body fat percentage, stress, fatty, sugary diet and lack of exercise, alcohol and smoking also cause cellulite.

The more fat the cells store, the more the fat cells push themselves out through the lattice-like connective tissue. There are bumps and valleys, i.e. dents.

Coffee, nicotine and alcohol put a strain on the connective tissue, wear it out, so to speak, by hindering the metabolism. Energy flows worse through fat than through muscles – that creates inertia. The stabilizing fibroblasts, mother cells of the connective tissue that produce firming collagen and elastin, are also weakened by a poor lifestyle.

So the fat cells fed by poor nutrition can bulge outwards.

An old wives’ tale has to be revealed here: jogging does not cause cellulite . Unless you have no muscles and run like crazy without any prior strength training.

Then dents can form at the beginning, but they disappear again with regular training.

This is how you fight cellulite

Anything that promotes blood circulation and the breakdown of body fat will help fight cellulite. Inside and out. Because cellulite is, in the broadest sense, the result of metabolic slowness.

  • You can contribute more vegetables, especially green, lots of non-carbonated water, lots of sleep, massages and relaxation.
  • And use products that refine the complexion and also promote the removal of energy robbers from the connective tissue. Above all, exercise helps to get rid of cellulite.
  • Coffee grounds left over from the last time you brewed coffee are a great way to improve blood circulation. Simply stir in about a tablespoon of olive oil and apply to the skin after showering like an exfoliator. Massage in gently and rinse off.
  • Dry brushing is a great way to combat poor blood circulation, a cause of cellulite. But be careful: dry brushing can aggravate spider veins . So don’t scrub like crazy, but massage gently.
  • Kneading, pinching, plucking, pressing – professional massages are perfect measures which, in addition to exercise and a balanced diet, can ensure firm connective tissue.

Anti-cellulite products

The market offers a lot of high-tech products with exotic ingredients that promise a lot.

Caffeine, power plants from the Amazon (Peruvian liana), licorice extracts , ginseng, green tea for blood circulation, salicylic and glycolic acid for the peeling effect.

Even though many anti-cellulite products feel very effective on the skin, cellulite cannot simply be creamed away.

To do this, the cream would have to penetrate deep under the skin to the fat cells. But they can still help a little.

The active ingredients tighten and firm the outer skin layer, which can thus offer more resistance to the fatty tissue.

It is important that the anti-cellulite creams are regularly applied and massaged in so that they improve blood circulation, stimulate lymph flow and really fight cellulite.

How does exercise help against cellulite?

Fighting cellulite has been shown to work through exercise. The best prerequisite for firm skin are therefore tight muscles. “Where there are muscles, fatty tissue cannot settle so easily. Muscles increase the basal metabolic rate. They burn more calories than fat tissue, ” explains dermatologist Dr. Michaela Axt-Gadermann.

The better metabolism not only tightens the tissue , but also detoxifies it. Those who don’t exercise should therefore do endurance and strength training twice a week.

Swimming , biking, yoga, and equipment training are perfect.

4 workout quickies

Just a few minutes of exercise a day will tighten the tissue. These exercises can be easily incorporated into everyday life:

Wall seat Lean
your back against the wall, slide down to a 90-degree angle. Hold the position for 30 seconds, then rest for 15 seconds, 7 reps.

Squats
Stand up straight, feet hip-width apart. Get on your knees as low as if you were about to sit in a chair. Tilt your upper body slightly forward, stretch your buttocks back, keeping your knees above your toes. 10 squats, 15 seconds rest, 2 reps.

Stand Lunges
upright. Take a large step forward with one leg. The trunk remains upright. Back to the stand and switch sides. 15 to 20 lungs per side, pause, 3 rounds.

Quite easy by the way
When brushing your teeth, slowly stand on your toes and lower your heels again.


Recommended Reading:


Proper nutrition for cellulite

The more fat the cells store, the greater the pressure they exert on the surrounding tissue. Anyone who eats a lot of sugar, fat and salt and drinks a lot of coffee and alcohol never gets their fat off.

Nutrition tip from a professional: take in sufficient vitamins and minerals. Vitamin E in particular, which is contained in nuts and whole grain products, is particularly useful.

Citrus fruits and vegetables, which are high in vitamin C , are also good for connective tissue. Amino acids in the form of meat and protein support the body in building new connective tissue.

By the way, nothing is worse in combating cellulite than an up and down weight. Crash diets weaken the elastic fibers of the tissue by releasing free radicals. If the fat cells are filled again, the connective tissue is overwhelmed.

Complete guide to the low carbohydrate diet (to lose weight and optimize your health)

Low Carbohydrate Diet

You’ve been lied to about food

Your health and performance today are intimately linked to your past diet: what you ate the day before, during the last week, the last month, the last year.

English speakers say: Garbage in, garbage out. This means that if you put bad things into a system, you get equally bad results: bad food, therefore bad health.

Exceptionally, I sometimes eat fast food (without taking fries or soda in order to limit the damage). Systematically, I notice this after a few hours:

  • Less energy and more desire to sleep (compared to a normal meal),
  • Having difficulty concentrating,
  • I have either more or less stomach ache.

And a few hours later, I’m very hungry.

All that for this ?

Let’s go to the extreme.

If for a whole month you eat only bad food, then your health will deteriorate, you will feel bad and you will be ineffective: watch the Morgan Spurlock documentary .

But you’re on this blog, so you’re looking for the opposite effect: you want to maximize your efficiency, health, and well-being.

While I was looking for an optimal diet, a few years ago I discovered the low-carbohydrate diet, whose promises seemed too good to be true: weight loss without being hungry, optimal health, reversing diabetes, reducing hypertension, etc.

I was surprised, because most of the media and experts said (and continue to say) that in order to be healthy and / or lose weight, you have to eat “balanced” and:

  • Base each meal on complex carbohydrates (rice, bread, pasta and other starches)
  • Avoid lipids (butter, oil, fatty meats, etc.)

Both curious and skeptical, I proceeded as follows:

  1. I spent hours analyzing the scientific literature on this subject. I concluded that the low carb diet was good, and a one-month test would be harmless.
  2. For a month I tested this diet and saw the results in terms of my well-being and my efficiency (the results were excellent: I felt better, more alert and in better shape).
  3. At the end of this test I did a blood test to test my health (the test was just as satisfactory).

Since then, I have moved away from the usual recommendations and adopted a low-carb, high-fat diet (with some deviations from time to time) and constantly testing personal adjustments.

Because even if there are almost universal facts (example: almost certainly, sodas are bad for the health of all humans), certain foods are more or less good for different people (example: if you are slightly allergic to a particular food, it is better to realize this and adjust).

I think the low carb diet or some variation of it can benefit the vast majority of people. That’s why I’ve translated a complete guide to the low-carb diet for you from the Diet Doctor reference site .

Before you start the guide, read this:

  • The guide goes against official “anti-fat” guidelines (which are based on old arguments refuted dozens of times by recent and serious scientific research ), so you will probably jump at times. Stay open-minded, think critically, carefully analyze the evidence, and form your own opinion.
  • All the content that follows is a translation as faithful as possible of the following page:  http://www.dietdoctor.com/low-carb .
  • The many scientific sources are cited in parts 1 and 5: examine them. 

Good reading !

1. Low-carb diet: introduction

This guide is based on low-carb diets, and it will give you the following results:

  • Effortless Weight Loss,
  • Optimal health,
  • Reversal of diabetes.

More specifically, this guide details the low carbohydrate and high fat diet. It allows you to be slimmer and healthier by eating real food, without feeling hungry.

Does this sound too good to be true? Check out the many  success stories  and dozens of scientific studies  that prove it works.

A low carbohydrate diet means you eat less carbohydrates and more fat. Above all, you limit your intake of sugar and starches. You can eat other delicious foods until you feel full, and lose weight.

Many  recent and good scientific studies show that the low carbohydrate diet makes weight loss easy and helps control  blood sugar levels . And that’s just the start.

The basics

  • Eat:  Meat, fish, eggs, vegetables that grow above the ground, natural fats (like butter).
  • Avoid:  Sugar and starchy foods (such as bread, pasta, rice, beans, and potatoes).
Eat when you are hungry, and eat your fill. It’s as simple as that !

You do n’t need to count calories or weigh your food. And forget about light industrial products.

There are solid scientific reasons for why low-carb diets work. When you avoid sugars and starches, the amount of sugar in your blood stabilizes and the levels of insulin (the hormone that activates the storage of fat) decrease. This increases fat burning, and gives you better satiety.

Note for diabetics

Carbohydrates increase your blood sugar level. If you avoid them, then you have less need for medicines to lower blood sugar levels.

So if you continue to take your usual dose of insulin after eating a low carbohydrate diet, you may have hypoglycaemia (low blood sugar levels).

When you start this diet, you should therefore:
  • Frequently test your blood sugar level,
  • Adapt (lower) your medication intake.

Ideally, do this with the assistance of a competent physician.

If you are not diabetic, or if you are a diabetic treated only with diet or Meftormin, there is no risk of hypoglycaemia.

2. What to eat?

Eat at will

  • Meats:  Any type, including beef, pork, game meat, chicken, etc. You can eat the fat of the meat as well as the skin of the chicken. If possible, try to choose organic or grass-fed meat.
  • Fish and Seafood: Any type. In particular, oily fish such as salmon, mackerel and herring are excellent. Avoid raised fish.
  • Eggs:  All types: boiled, fried, omelet, etc. Prefer organic eggs or eggs raised in the open air.
  • Natural fats, high fat sauces:  Use butter and cream for cooking, it will flavor and you will be fuller. Try the béarnaise and hollandaise sauces: check the ingredients or make them yourself. Coconut oil and olive oil are other good options.
  • Vegetables that grow above ground: All types of cabbage, such as cauliflower, broccoli, Chinese cabbage, Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, salads, avocados, onions, peppers, tomatoes, etc.
  • Dairy products:  Always choose whole products (not low fat) like real butter, cream (40% fat), sour cream, Greek yogurt and fatty cheese. Be careful with milk as it contains a lot of milk sugar. Avoid flavored, sweet or “light” products.
  • Nuts:  Excellent for snacking instead of candy (ideally in moderation).
  • Berries: Raspberries, currants, blueberries, etc. OK in moderation, if you are not very strict or allergic. Excellent with whipped cream.

Read the label when you are at the store. A good simple rule of thumb: no more than 5% carbohydrate for any given food.

Avoid if you can

  • Sugar : The worst. Sodas, sweets, fruit juices, energy drinks, sports drinks, hamburger buns, chocolates, cakes, pastries, ice cream, breakfast cereals. Try to avoid sweeteners too.
  • Starchy foods : Breads, pasta, rice, potatoes, fries, chips, porridge, muesli, etc. Whole grain products are just less bad. Legumes such as white beans and lentils are high in carbohydrates. If your diet is not strict, you can eat potatoes and other legumes in moderation.
  • Margarine:  It is an industrial imitation of butter with an unnatural omega-6 level. No health benefits, bad taste. Statistically linked to asthma, allergies and other inflammatory diseases.
  • Beer : Liquid bread. Unfortunately, it’s full of quickly absorbed carbohydrates.
  • Fruits : Lots of sugar. Think of fruit as natural candy, to be eaten in moderation.

Sometimes

It’s up to you to decide when you want to afford it. Your weight loss may slow down a bit.

  • Alcohol:  Dry red or white wines, whiskey, brandy, vodka and other cocktails without sugar.
  • Dark chocolate:  At least 70% cocoa, preferably in moderation.

Drinks

  • Water
  • Coffee:  Try with whole cream
  • Tea

And without adding sugar, of course.

How much should you restrict carbohydrates?

The less carbohydrate you eat, the better the effects on your weight and blood sugar levels. I advise you to follow these tips as strictly as you want. When you are satisfied with your weight and health, you can gradually add carbohydrates.

On the other hand, if you are thin and in good health, you can eat a little starchy foods and gluten-free legumes: rice, potatoes, kidney beans, etc.

Here are three examples of low-carb meals. They vary depending on the amount of carbohydrates you eat per day. The small yellow pieces are pieces of herb butter .

3. How low carb diets work

What are you supposed to eat?

Humans have evolved for millions of years as hunter-gatherers, without eating large amounts of carbohydrates. We ate whatever food we found by hunting, fishing, and gathering what was edible. These foods did not contain starchy foods in the form of bread, pasta, rice or potatoes. We have only eaten these starches for 5,000 to 10,000 years, since the beginning of agriculture. Such a small period of time allows only limited genetic adaptation.

With the industrial revolution of 100 – 200 years ago, we established factories that could produce large quantities of pure sugar and flour. Quickly digested pure carbohydrates. We barely had time to genetically adapt to these types of industrial foods.

In the 1980s, the fear of fat gripped the western world. “Light” products reduced in fat have appeared everywhere. But if you eat less fat you need to eat more carbohydrates to be full. And it was at this point in history that our disastrous obesity and diabetes epidemic began. The country that has demonized fat the most, the USA, has been hit the hardest and is now the most obese country in the world.

Today it is clear that the fear of real food rich in natural fat has been a huge mistake.

The problem caused by sugar and starches

All digestible carbohydrates (bread, pasta, etc.) are transformed into simple sugars in the intestines. The sugar is thus absorbed into the blood, which raises the sugar level in the blood. This increases the production of insulin. Insulin activates the storage of fat by the body.

Insulin is produced by the pancreas. In large amounts, insulin prevents fat burning and stores excess nutrients in fat cells. After a certain period of time (a few hours or less), it can lead to a perceived lack of nutrients in the blood, which creates hunger and the urge to eat something sweet. This is when people eat again. This restarts the cycle: it is a vicious circle that leads to weight gain.

On the contrary, low carbohydrate intake gives you lower and more stable blood sugar levels, and therefore less insulin. This increases the release of fat from your fat stores, and increases fat burning. This usually results in fat loss, especially in the stomach area in obese people.

Weight loss without hunger

A diet low in carbohydrates and high in fat lowers the level of insulin in your blood, which helps your body to use up its fat stores. This is probably the reason why eating fat makes you more full than eating carbohydrates. It has been shown in many studies that when people are on a low carbohydrate diet and eat at will, they typically take in  fewer calories.

So there is no need to count or weigh your food. You can forget about calories and trust your feelings of hunger and fullness. If you don’t believe it, try it for a few weeks and see the results.

Health as a bonus

No animal in the wild needs the assistance of nutritional experts or calorie charts to eat. And yet, as long as they eat the food they’re supposed to eat, they stay at a normal weight, and prevent cavities, diabetes, and heart disease. Why would humans be an exception? Why would you be an exception?

In scientific studies, the low-carb diet doesn’t just reduce weight. It also improves blood pressure, blood sugar levels, cholesterol profile, and triglyceride levels. It generally gives a calmer stomach, and less craving for sugary foods.

Initial side effects

If you suddenly stop sugars and starches (recommended), you may have side effects as your body adjusts. For most people, these side effects are mild and last only a few days. There are also ways to eliminate them.

Common side effects during the first week:

  • Headache
  • Tired
  • Dizziness
  • Palpitations
  • Irritability

These side effects subside quickly as your body adjusts and fat burning increases. You can minimize these effects by drinking more and increasing your salt intake a little temporarily. A good option is to drink broth several times a day. Or, drink more water and put a little more salt in your food.

The reason for these side effects is that foods high in carbohydrate can increase your water retention. When you stop eating foods high in carbohydrates, you lose excess water through your kidneys. This can lead to dehydration and a lack of salt for the first week as the body adjusts.

Some people prefer to slowly decrease their carbohydrate intake over a few weeks to minimize side effects. But the Nike Way (Just Do It) is probably the best choice for most people. Cutting out sugars and carbohydrates makes you lose weight in the first few days. Even though it’s mostly fluids, it’s great for motivation.


Meal suggestions for breakfast:

  • Eggs and bacon (obviously, homemade or artisanal bacon is superior to industrial bacon)
  • Omelette
  • Leftovers from last night’s dinner
  • Coffee with cream
  • A box of mackerel and hard-boiled eggs
  • Hard-boiled eggs with mayonnaise or butter
  • Avocado, salmon and cream
  • Sandwich with  Oopsie-bread
  • Cheese
  • Hard-boiled eggs crushed with butter, chives, salt and pepper
  • Brie with ham or salami
  • Greek yogurt with nuts or seeds (and possibly berries)

Don’t like to eat in the morning? With a low-carb diet, you may not feel hungry in the morning. If so, you can skip breakfast perfectly .

Meal suggestions for lunch and dinner: 

  • Meat, chicken or fish dishes with vegetables and a sauce rich in natural lipids. There are plenty of alternatives to potatoes, such as mashed cauliflower.
  • Stews, soups or casseroles with low carbohydrate ingredients.
  • You can use most cookbook recipes if you avoid high carbohydrate ingredients. Do not hesitate to add lipids (examples: butter, cream) to your recipe. Or buy a paleo cookbook.
  • Drink water with your meal, and occasionally a glass of wine.

Snacks / Snacks

With a low-carb diet, you probably won’t need to eat as often as before. Don’t be surprised if you don’t need to snack anymore. Many people function well with 2 or 3 meals a day. If you need a snack:

  • Cheese / ham roll (like Boursin) with a vegetable
  • Olives
  • Nuts
  • A piece of cheese
  • A hard-boiled egg taken out of the refrigerator
  • Canned Mackerel in Tomato Sauce

Olives and nuts can replace crisps when you’re watching TV. If you’re still hungry between meals, it’s probably because you’re not eating enough fat. Don’t be afraid of lipids. Eat more fat until you are full.

Eat at a restaurant or with friends

  • Restaurants: Usually not a big deal. You can ask for salad or vegetables instead of potatoes / fries / rice. Ask for extra butter (not margarine!).
  • Fast food: Kebabs can be decent (without bread). At burger chains, burgers are usually the less bad choices. Avoid soda and fries, of course. Drink water. Pizza toppings are generally acceptable, and the more strict you are in your diet the less dough you will eat.
  • If you eat strictly in everyday life, you can make a few exceptions when you are invited. If you are not sure what food will be served, you can have something to eat at home before you go.
  • Nuts and cheeses are good emergency foods when there are no other good choices.

Shopping list for beginners

Print out this list and bring it with you when you shop:

  • Butter
  • Whole cream (40% fat)
  • Sour cream (whole)
  • Eggs
  • Bacon
  • Meat (minced meat, steaks, stew / fondue pieces, fillets, etc.)
  • Fish (ideally fatty fish such as salmon or mackerel)
  • Cheese (preferably fatty)
  • Turkish yogurt (10% fat)
  • Cabbage (green cabbage, cauliflower, Brussels sprouts, wedge cabbage, etc.)
  • All other vegetables that grow above the ground
  • Frozen vegetables (broccoli, wok vegetables, etc.) 
  • Lawyers
  • Olives
  • Olive oil
  • Coconut oil
  • Nuts, almonds

Clean your cupboards

Do you want to maximize your chances of success? Especially when you have addictions, it is better to throw away or give foods containing sugars and starches, light products, etc.

This includes :

  • Candies
  • Chips
  • Soda and juice
  • Margarine and vegetable oils
  • Sugar in all its forms
  • Bread
  • Flour
  • Pasta
  • Rice
  • Potatoes
  • Breakfast cereals
  • All products labeled “light”
  • Ice
  • Cookies and biscuits

Why not do it now?

The serpent in paradise

Beware of products labeled “low in carbohydrates,” like pasta or chocolate. Unfortunately, these products do not work well. They have sabotaged the weight loss of many people. They are generally loaded with carbohydrates, despite their creative marketing.

For example, Dreamsfield’s “low carbohydrate pasta” is pure starchy foods, which are absorbed more or less like normal pasta. They are just absorbed more slowly:

What about low-carb bread? Be careful: if it is bread made with cereals, it is certainly not low in carbohydrates! But some brands try to sell them to you as low-carb options. Here is an example :

  • Julian Bakery’s Low Carb Fake Bread

Low-carb chocolate is usually filled with sugar alcohols, which the manufacturer does not count as carbohydrates. But about half of these carbohydrates can be absorbed, which increases blood sugar and insulin levels. The rest of the carbohydrates end up in the colon, which can cause gas and diarrhea. Plus sweeteners can keep cravings off sugar.

Instead, take real dark chocolate (at least 70% cocoa) in moderation.

Bottom line: if you want to be slim and healthy, eat real food.

Recipes

4 Easy ways to make eggs

  1. Put the eggs in cold water and boil for 4 minutes or 8 minutes. If you want, eat them with homemade mayonnaise.
  2. Fry the eggs in butter, on one or both sides. Add salt and pepper.
  3. Fry some butter and add two eggs and 2 or 3 tablespoons of heavy cream per person. Add salt and pepper. Mix. Add chives and grated cheese. Serve with fried bacon.
  4. In a bowl, beat three eggs and add three tablespoons of cream. Add salt and spices. Fry the butter in the pan and pour the preparation. When the surface becomes solid, you can add something good. For example, cheese, fried bacon, fried mushrooms, a good sausage (read the ingredients and prefer an artisan sausage over an industrial sausage), or leftovers from dinner from the night before. Fold the omelet in half and serve with a crunchy salad.

Snacks and desserts

  • Mixture of nuts, almonds, etc.
  • Quality sausages  : Cut them into pieces, add a piece of cheese and prick them with a toothpick.
  • Vegetables with a sauce:  Try cucumber or pepper sticks, pieces of cauliflower, etc.
  • Cheese  rolls : Spread creamy cheese (like Boursin) in a slice of ham or salami.
  • Olives
  • Low-carb crisps:  On a baking sheet, make small piles of grated cheese (Parmesan or other). Each pile makes one tablespoon. Heat the oven to 225 ° C. Let your chips melt and take on a nice color (be careful, they burn easily). Serve like crisps, possibly with a dip sauce.

RECIPE BOOKS

There are hundreds of low-carb cookbooks, including the Paleo cookbooks. Just avoid the pounds that avoid fat. Remember: if you avoid carbohydrates, you must  eat more fat or you will be hungry. Don’t be afraid of fat. Fat is your friend. Add fat until you are no longer hungry.

Also, avoid cookbooks filled with sweeteners, desserts, and other “treat foods”. Because if you abuse this stuff it will sabotage your weight loss.

5. Reversal of diabetes and normalization of blood sugar levels

Do you have type 2 diabetes? If not, you probably know someone who has diabetes. The low carb diet is great for treating type 2 diabetes.

Eating less of the things that turn into blood sugar (carbohydrates) makes it easier to have low blood sugar. Restricting carbohydrates can be so effective that diabetics should immediately reduce their dose of medication (especially insulin).

Less blood sugar from day one. Less need for medication. And a bonus weight loss.

Learn more about diabetes and the low-carb diet .

PS: people who have type 1 diabetes can also benefit from a low carbohydrate diet.

Normalization of blood pressure

Low-carb diets lower blood pressure in those with high blood pressure. This has been clearly proven in scientific studies, and this is what a lot of people find when they try.

In fact, this effect can be so marked that those taking blood pressure medication may feel tired or dizzy from too low blood pressure. These people have become too healthy for their medication!

If this happens, you will need to reduce the dose of your high blood pressure medicine, or stop taking it entirely, after talking to your doctor.

Learn more about blood pressure and the low-carb diet.

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The trauma that never happened

trauma false fake memory

Sometimes psychotherapy brings back forgotten trauma. But such memories are not always reliable. Particular caution is required with certain methods.

In the 1980s and 1990s , an unusually high number of adult patients reported to their therapists that they had been sexually abused or suffered other trauma in their childhood .

Previously, suggestive techniques such as hypnosis or dream interpretation were often used to bring out the lost images .

But soon afterwards, a series of experiments by a research group led by psychologist Elizabeth Loftus shook this explanation.

In a famous study, the scientist asked adult test subjects about memories of four childhood events .

One of them, however, never took place

It was about how the participants had temporarily disappeared at the age of five, how they had been lost during a visit with their parents in a shopping center, for example.

With the help of suggestive questioning techniques, the psychologist led a quarter of them to believe that they had actually had this experience: The test subjects had developed fake memories.

Investigations by other working groups soon confirmed how error-prone autobiographical memory can be.

In about 15 percent of the test persons, studies can evoke fake memories that are so convincing that they are comparable to real memory traces, according to a review from 2017 .

Another analysis even comes to 30 percent .

Now memories of a day at the mall can hardly be compared to those of sexual abuse. However, reports from those affected show that memory contents that relate to such terrible events can in rare cases arise artificially, even or especially in psychotherapy.

The first patients in the USA sued their therapists as early as the 1990s. The accusation: you should have awakened fictitious memories in them.

Many of those affected had originally sought treatment for depression or anxiety. Over time, they had come to believe that they had been sexually abused in their childhood.

Later they themselves doubted the new images in their heads because they seemed different from ordinary memories, for example more vivid or more like a dream.

They also differed from memories of other traumas. They withdrew their allegations against their alleged abusers and the courts awarded them damages.

When memories are deceptive

Fake memories usually don’t come about because a therapist has a plan to create them. And they do not arise quickly or in the majority of psychotherapies.

But they can be the result of a chain of circumstances, explains Renate Volbert.

The professor of forensic psychology at the Psychological University Berlin assesses the credibility of statements in criminal proceedings and researches suggestion.

The essence of bogus memories is that one is subjectively convinced that this is exactly how something happened. But that’s still a long way off.

However, it is difficult to distinguish fake memories from real memory contents. They are neither more detailed nor more indistinct.

And they create similar feelings, and can even trigger symptoms of post-traumatic stress disorder.

Only in exceptional cases, for example when objective facts prove the opposite, can they be clearly exposed as false. For example, people cannot remember events that occurred in their first two years of life.

Researchers also refer to this phenomenon as childhood amnesia .

“Fake memories are neither created quickly nor in the majority of psychotherapies. But they can be the result of a chain of circumstances”

(Renate Volbert, Professor of Legal Psychology)

Even with the methods of brain research, no reliable distinction can be made.

“Some false memories are recalled a little slower than real ones, and on average we are a little less certain that we actually experienced the events in question.

Such differences can also be seen in the brain, ”says Tobias Sommer-Blöchl, who researches episodic memory at the Institute for Systemic Neurosciences at the University Medical Center Hamburg-Eppendorf.

“But if I am completely convinced that I have experienced something, there are no longer any neuronal differences in memory retrieval.”

This was confirmed in 2016 by a meta-analysis of studies with functional magnetic resonance imaging .

Can trauma be repressed and brought out again?

For her expert opinion, forensic psychologist Renate Volbert therefore focuses on how the memories came to light in psychotherapy.

And whether there were any influences that could have promoted a fake memory. She considers the assumption that one typically cannot remember traumatic experiences, especially if they are serious, particularly problematic.

The question of whether trauma can be suppressed and brought out again has been debated so passionately by researchers in recent decades that the debate has entered the scientific literature as “memory wars”.

What Memory Experts Says

Some memory experts (including Maastricht University and University College London ) argue about it to this day.

Sigmund Freud already believed in a defense mechanism of memory that lets people forget terrible experiences while they are subconsciously burdened by them.

And even today, four out of five psychology students in the lower semesters believe that traumatic memories are often suppressed, as a survey in the USA from 2011 and 2012 shows.

At least in part, nearly 70 percent of the psychoanalysts surveyed and 84 percent of the general US population agreed. In contrast, only 27 percent of scientifically working psychologists believed that this statement was true.

And only 24 percent of researchers believed that repressed memories could be accurately recovered through psychotherapy – almost 78 percent of the general population believed it.

“If I am completely convinced that I have experienced something, there are no longer any neuronal differences in memory recall.”

(Tobias Sommer-Blöchl, neuroscientist)

Renate Volbert says: Not remembering is at least not a typical consequence of trauma. It is much more likely that people will be flooded with terrible memories.

It is true that some people who were traumatized in their childhood show memory deficits in studies , so they do worse in tests than participants in a control group who are not pre-stressed in this way.

In other surveys, however, they achieve comparable results.

In addition, such experiments only examine the ability to memorize new information. They do not grasp the state of the memories of the traumatic experience itself.

Studies have shown that those affected relatively often incorrectly remember the details of a traumatic situation , although the retrospective often seems particularly vivid and truthful to them. So more emotions do not automatically lead to better memories.

Stress test for memory

Neuroscientist Tobias Sommer-Blöchl also wants to investigate how memory works when it is confronted with a stressful event.

He is currently planning a research project to use the Trier Social Stress Test. The test subjects have to spontaneously expose themselves to an interview, which creates enormous stress.

Previous studies by Oliver Wolf, Professor of Cognitive Psychology at the Ruhr University in Bochum, have shown that subjects in such a situation tend to direct their gaze and attention to objects that are relevant to the situation than to objects in the vicinity.

Accordingly, they can also remember such things better afterwards. Sommer-Blöchl would now like to investigate how this information is stored in the brain over eight months: What is transferred to long-term memory?

And how do these memories change over time, depending on how stressful an event was?

So that people can remember something, it must first be stored as a memory trace in the brain.

Information and experiences are stored in very specific connections between the nerve cells, which can later be reactivated – either consciously when we think about it or talk about it, or unconsciously during sleep.

Neuroscience has not yet investigated whether we can suppress and rediscover an (originally stored) experience over a long period of time.

Cognitive Psychology

“However, it is known from cognitive psychology that the right cue can bring what has apparently been forgotten back into conscious memory, for example in conversations with old friends or when we watch a film a second time,” says Tobias Sommer-Blöchl.

Renate Volbert also does not rule out the fact that traumatic events cannot be remembered for a long time in individual cases, but that they can then be triggered again by a trigger, for example when you meet a person again who was involved in the trauma.

Not having thought back for a long time, however, is different from saying: I didn’t even know that this happened to me! I thought I had a lovely childhood, and now I know that it was hell on earth, says the forensic psychologist.

She therefore takes a critical look at psychotherapists who certainly assume trauma as the cause of psychological suffering such as depression or anxiety, even if such a trauma is not known at all.

And who then look for unconscious memories with methods that promote a pictorial idea, for example with hypnosis.

“The images created in the head become more and more familiar and easier to call up over time,” explains Renate Volbert.

They could then be mistaken for real memory content. If the psychotherapist also thinks they are true, tormenting sham memories could ultimately arise.

“Clients and therapists should know that there can be bogus memories. And that one should be especially careful about looking for memories. Otherwise you might bring people into terrible biographies, ”says Volbert.

And sometimes for a long time: In 2002, a survey of 20 people who later withdrew their allegations of abuse showed that it took them an average of two months to rediscover their first memories of the alleged experiences in therapy.

However, it took five years for them to conclude that they were fake memories .

 

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