Metabolic Syndrome Diet – Metabolic syndrome is the basis of various welfare diseases as we know it in today’s age. Therefore, it is important to determine the metabolic syndrome at an early stage. So that something can be done on time, among other things, using the metabolic syndrome diet . When are you working to develop metabolic syndrome? The guideline for this is simple and as follows:
- In women: waist circumference more than 88 centimeters
- In men: middle circumference more than 102 centimeters
Metabolic syndrome diagnosis
The diagnosis can be made with certainty when there are also two or more of the following symptoms: overweight, insulin resistance, high blood pressure, cholesterol levels and elevated triglycerides. Do you want to know if you have too much weight? Then do my overweight test. Insulin resistance can be recognized by the following symptoms:
- Weight gain when eating carbohydrates
- Fatigue and energy tips after meals with carbohydrates (blood sugar tips)
- Thicker on your love handles
- Joint complaints
- Strong urge for sweet
If you suffer from three or more symptoms then you are likely to have insulin resistance. The last three symptoms of metabolic syndrome can be determined by your GP.
Metabolic syndrome diet
The starting point is that the food is organic (EKO and Demeter) and most preferably durable, so it is preferable to get away from it. I always choose as many pure, raw foods as possible. In BIO crops, on average about 20 to 40% more antioxidants than in conventional cultivated crops and 4 to 30 times more salvage rolls (a protective agent against cancer).
Food products such as ready-to-eat foods, packet foods, candy, salt and soft drinks do not occur in the metabolic syndrome diet. Vegetarians and vegans can adjust the metabolic syndrome diet as needed. By the way, most vegetarians and certainly vegans are good at supplementing vitamin B12 (in egg yolks and dairy) as a supplement.
Metabolic Syndrome Diet: Eat
The solid food of the metabolic diet consists of a number of groups:
Daily multiple portions of: vegetables, germs (such as alfalfa, watercress, broccoli, taugé)
Daily 2 pieces of fruit : currant, strawberry, blueberry, lemon, raspberry, grapefruit, papaya, orange, forest fruit, sour apples, kiwi and coconut
Occasionally: other fruit and up to 2 pieces a day
Daily: nuts, seeds, kernels
Regularly: avocado and olives
Daily: vegetable oils to bake, such as olive oil extra fiery (moderate fire), coconut oil extra four and red palm oil extra four (alternate between different oils)
Daily: vegetable oils for cold use, such as linseed oil extra four, olive oil extra four, hemp seed extra four, rapeseed oil, perilla oil, walnut oil, wheat germ oil (alternate between different oils)
Occasionally: vegetable oils rich in omega-6 to use cold, such as sunflower oil, corn oil, safflower oil, sesame oil, grape seed oil
Occasionally: Animal fats to bake (unsalted butter and ghee)
Bread spread: occasional cream butter, olive oil extra-fried (surprisingly different on special Mediterranean breads), occasional coconut oil extra four
During the week alternate within the group of vegetable proteins: homemade meat substitutes, soy products, other legumes and mushrooms (eg shiitake)
About 1 to 2x per week and with alternation within the group of animal proteins: whey protein powder, game, poultry, eggs and very limited meat: lamb, goat, sheep and beef
About 2 to 3 times a week fat fish: 2 large portions or 3 smaller portions of alternating herring, sardines, anchovies, mackerel, salmon
Daily, in moderation, and with a wide variety of cereals: spelled, kamut, rice, oats, millet, barley, rye, buckwheat, teff, amaranth, quinoa
Daily, preferably sour dairy products, or several times a week and with a wide range of alternatives: kefir, yogurt, curd, goat yogurt and goatkwark, buttermilk and coconut yoghurt (is not a dairy product)
To a degree a dairy product such as cheese: preferably choose raw cow, goat, sheep, buffalo cheese
Occasionally, especially in winter: soaked dried fruits, southern fruits such as raisins, apricots, plums, figs and dates
Very moderate: natural unrefined sugars (honey, green stevia, palm sugar, coconut sugar
Occasionally with delicious coconut, chocolate (> 70%), homemade cake, cake or cake
You see that the group of animal proteins, cereals and dairy has been shown to a degree. This is because we generally eat over these groups.
Add moderate natural salt such as Himalyazout and Celtic sea salt. Spice up herbs like basil, thyme, parsley, dill, chives, rosemary, coriander, curry, curcuma, cardamom, garlic and onion to taste the dishes.
Eating simply and tastefully, many different types of food in one meal cause confusion in digestion. Per one to two days another vegetable, another starch product and another source of protein. This means that you will not always get the same type of food and thus become less sensitive to this food. The heaviest meal consumes the best in the middle of the day, if the digestive fire is the strongest.
Make the food with love and care ready, eat in a quiet place (not at the TV) and take time. Note the first sense of saturation, which indicates that you have eaten enough, then stop. Chew well, enjoy the food and take the time to get it done after eating. If you decide to have a meal, do not use it immediately after the meal, but wait for an hour to avoid disturbance of the main meal.
Metabolic Syndrome Diet: Drink
The liquid food of the metabolic syndrome diet consists of a number of groups:
Pure water and (herbal or green) tea of pure water: about 2 liters per day, of which at least half of water
Freshly squeezed vegetable juice: one glass a day
Freshly squeezed fruit juice: Occasionally take a small glass (preferably whole fruit)
Coffee, black tea: up to 1 to 3 cups total per day
Coconut water: occasionally
Vegetable milk: Unprotected oatmeal of Provamel or Oatly occasional, unprotected almond milk from Provamel occasionally, hemp milk occasionally
Alcohol: very moderate and not daily, preferably (red) wine
Liquid Food Directive Daily: 0.3 liters per kilogram of body weight
Metabolic syndrome: best treatment method
The best treatment method for metabolic syndrome is weight reduction. The metabolic syndrome diet is suitable for losing your excess kilos. Make sure you keep eating enough and do not go lines. Diets prove to have a counterfeit effect in practice. More than 90% of people are getting more fat. Also, move enough, reduce stress as much as possible, balance your hormones and work on your undermining behavioral patterns that will prevent weight loss.