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Le proteine ​​Whey non sono solo per sportivi: grazie ai loro benefici, come il supporto energetico, la sazietà e il recupero muscolare, sono un alleato versatile per tutti

Ketogenic Diet - First Steps The ketogenic diet is considered by many to be the ideal solution for achieving one's physical goals, this is because in exchange for a limited sacrifice (eliminating carbohydrates almost completely) it can lead to truly satisfying results, if performed correctly and with the support of a competent and professional nutritionist. But now let's see together what are the first steps to take to start the ketogenic diet. Set clear goals, find the right motivation. Sometimes before leaving you have to carefully consider the destination you want to reach and why you want to reach it. Whether you want to be ready for the swimsuit test, get in shape before an event, improve your relationship with your body, every reason is valid. Take your time, imagine yourself at the end of the path, savor the feeling of someone who is fully satisfied with the goal he has achieved. Now try to define the technical details, how many kg you want to lose, in how much time and try to set realistic goals, and remember that the longer the path, the more ambitious the project, the shorter the steps must be. 2. Don't do it alone, find a professional, the right one for you. Often when you want to start a diet you are tempted to do everything yourself, or you expect to find all the answers online, unfortunately this is not how it works, in the same way, it is not easy to find the right professional, a nutritionist who really knows how to understand your psychophysical needs and define an effective strategy, but no matter how long and difficult the search may prove to be, do not give up and try more than one, when you have found the right one the road will be downhill. 3. Plan your meals and shopping With the nutritionist you can define a general plan, you will be told which and how many macronutrients to take, maybe you will receive a plan with some typical meals, but the beauty of the keto diet is that you have a lot of freedom, there are no limits on quantity (other than those imposed by common sense) and you have the freedom to build your own meals, but remember, it is important to plan, at the beginning of each week, maybe on Sunday evening, jot down with pen and paper or on the computer what you want to eat during the week, take into account work needs, the difficulty and time of preparing meals and help yourself with a list of ingredients and keto foods. Remember to calculate the macronutrients (fats, carbohydrates and proteins) to make sure you stay on the keto diet!4 4. equip yourself with the right tools Calculating macronutrients is not always easy, as well as having recipes and ingredients at hand, for this purpose many applications come to your aid that will allow you in an easy and often free way to have at your fingertips all the data you will need on foods and also to keep in mind what you have eaten and what you have left to eat to stay on a keto diet. We at foodboost feel we can recommend yazio an application that contains calorie counters, recipes and many other essential functions (this advice is NOT the result of a commercial cooperation or advertising agreement) 5. Getting started is the hardest part, don't give up right away The first week of the ketogenic diet is characterized by a period that experts call keto-flu keto flu, you may feel tired, exhausted, bad breath and general malaise, but this will only last for the first week, it is your body that is adapting to a new metabolism, of course if the symptoms persist just contact your nutritionist who will certainly be able to tell you if it is the case to wait a little longer or take a break and then start again.

CREATINE MONOHYDRATE Go to product Creatine foodboost Creatine monohydrate : molecular formula C4H9N3O2, is an organic compound naturally present in the body and present mostly within muscle tissue and to a small extent in the brain. It is mainly used to improve sports performance and increase muscle mass , creatine monohydrate in fact increases physical performance in successive short sessions of high intensity exercise; this is in the face of a daily intake of at least three grams. The peculiarity of creatine and what makes it the perfect supplement even for competitive athletes is that, being a natural compound and already present in the body, it is in no case considered as doping. Taking creatine, from a supplement, to be clear, is like simply maintaining a highly specific diet for high performance. A high property of creatine is to increase water retention at intramuscular level, this keeps the muscle tissue hydrated and especially for bodybuilders or for those who seek a more defined muscle volume is undoubtedly an advantage. It is less suitable for those who already suffer from water retention, naturally unlike the muscle mass that is built during the intake of creatine, the effects, positive and otherwise, of water retention are cancelled out once the creatine intake has ended. WHEN TO TAKE IT: It is preferable to approach the workout with creatine already readily bioavailable at a muscular level, it is therefore good to take it about thirty/forty minutes before training, to further improve performance even before taking creatine (about 1:30 H before training) it is good to take an energy supplement, such as maltodextrins with medium Dextrose Equivalence (DE). Also discover foodboost maltodextrins There Creatine in fact it contributes to the maintenance of muscle glycogen reserves, improving performance during intense efforts, endurance during prolonged ones and post-workout recovery. Improved muscle recovery capacity is often an underestimated aspect, however athletes know the importance of good recovery which allows, with the same amount of time available to train before a competition, to do more and better quality workouts, often leading to better results. Creatine foodboost It's pure creatine monohydrate 100% contains no additives of any kind, this makes it easy to dose, since 3g of creatine foodboost correspond to 3g of pure creatine monohydrate .

In addition to all the benefits we have seen here, https://foodboost.it/blogs/notizie/proprieta-delleritritolo erythritol or sweeteners in general also have some contraindications. Simply put, if you drink a “ LIGHT ” drink that only tastes sweet but doesn’t actually provide sugar to the body, and you do this thinking you’re fooling your brain, in reality the deception doesn’t work simply because our body is an extremely more complex machine than we think and it doesn’t always let itself be fooled by something like that. The consequence is that, within a certain period of time, after drinking the “ light ” drink (or any other artificially sweetened food) the impulse to look for food will increase , especially sweet food, precisely to compensate for having previously introduced a “fake” sweet food; in short, the organism asks for the bill, as if it had noticed the deception and wanted to compensate for having consumed an apparently sweet food without however benefiting from the calories linked to that flavour. It is therefore obvious that if you abuse sweetened products, and sweet foods in general, you trigger a perverse mechanism of continuous search for sweets that inevitably translates into difficulty losing weight or even weight gain. So, in conclusion, even if it has many advantages and benefits for following a healthy and balanced diet , it should still be taken in the right doses without exceeding because it could have negative effects on our body!!

The ketogenic diet is a diet that drastically reduces carbohydrates, increasing proteins and especially fats. The main purpose of this imbalance in the proportions of macronutrients in the diet is to force the body to use fats as a source of energy.     This helps to consume fat more efficiently, resulting in weight loss that does not affect lean mass. In the presence of carbohydrates, in fact, all cells do not use energy to carry out their activities. But if these are reduced to a sufficiently low level they begin to use fats, all except nerve cells that do not have the ability to do so. A process called ketosis then begins , because it leads to the formation of molecules called ketone bodies, this time usable by the brain. Generally, ketosis is achieved after a couple of days with a daily amount of carbohydrates of about 20-50 grams , but these quantities can vary on an individual basis. Erythritol or erythrol as many call it is the ideal product for this type of diet because even if you have a drastic lack of carbohydrates and sugars you can still continue to enjoy your favorite sweets or dishes, since erythritol works as a substitute for sugar and has a calorie content equal to exactly 0, does not cause glycemic peaks and therefore does not interrupt the state of ketosis when taken. Yes to sweet drinks and foods, not to excess carbohydrates!

" Sugar substitutes " generally include sugar alternatives (sugar alcohols), sweeteners, and natural alternatives (syrups, honey). In more differentiated terms, sugar substitutes and sweeteners are among the sweeteners classified as food additives. Because of their low calorie content, sweeteners are used in many soft drinks and light products. The use of sugar substitutes in foods and beverages has also increased in recent years. If you want to reduce your sugar intake, but you don't want to completely give up the sweet taste, sugar substitutes are a possible alternative. Among the main ones we find Xylitol and Erythritol . Let's see the differences Xylitol Xylitol, also known as birch sugar, is a sweetener naturally present in small quantities in vegetables, fruit and the bark of some woody species such as birch and beech. With a sweetening power of 98% to 100% , xylitol tastes as sweet as regular sugar and has a mild cooling effect on the tongue. Birch sugar is used, for example, as table sugar or in the production of chewing gum and sugar-free sweets. Erythritol Given its almost zero caloric intake, Erythritol is proposed as a substitute for table sugar (sucrose, resulting from the union of glucose and fructose) suitable for those who want to reduce their sugar consumption , for those who are following a low-calorie or low-carbohydrate diet and for those who suffer from diabetes. Furthermore, Erythritol can be considered an ally of dental health because it is not associated with the development of tooth decay. In conclusion, both are used both in cooking and in pastry making for the preparation of desserts, but at the same time also in drinks, in baked preparations with the same sweetening power, with the difference that Xylitol has only 40% less calories than normal sugar and Erythritol provides practically no caloric intake and is more suitable for diabetics since it does not affect blood sugar levels.

How is Erythritol used? Let's start with the basics: How much erythritol compared to sugar ? Erythritol sweetens about 70% of sugar. To give you an idea, in a recipe, 100 g of sugar corresponds to about 130 grams of erythritol. This is the proportion of Erythritol to use in desserts to replace sugar. It can be used in exactly the same way (balancing the doses) as sugar and can be substituted in any preparation. It can be used to sweeten coffee , tea, herbal teas and other hot drinks, to prepare all kinds of desserts, from biscuits to cakes to spoon desserts and smoothies. Erythritol can also be used in savory recipes, for example in marinades for meat and fish or in the caramelization of classic confit tomatoes. Contraindications of Erythritol The consumption of Erythritol has no particular contraindications, in excessive doses it can have mild laxative effects, but in doses of a balanced daily consumption, in quantities equal to or even slightly higher than the quantities consumed of common table sugar, it is completely safe, for health and for the figure. Recipes with Erythritol As a sweetener, erythritol is used in recipes that are perfect for diabetics and those on a diet. Not only sweets, although they are the most common, but also in savory preparations. Discover them on foodboost!

The first question that comes to mind about erythritol is: Where does it come from? To understand where erythritol is obtained, it is enough to know that, being a substance belonging to the group of polyols or polyalcohols, it is obtained from the fermentation of sugars of fruits and other plant foods. In nature it is mainly found in melons, pears and grapes, but also in foods such as cheese and pistachios. Furthermore, among its most interesting property there is its high sweetening power (compared to common sucrose) and its low calorie content. It is not characterized by any aftertaste and therefore does not influence the final flavor of the drinks or preparations to which it is added. Many people wonder because erythritol has no calories . It is quickly said: our body perceives its sweetness on the tongue, but it is not assimilated and is totally expelled through urine. Other obvious ones benefits reside in the fact of: Don't provoke caries and be safe for your dental health and of the oral cavity It does not affect blood glucose and insulin levels as its glycemic index it is equal to zero It does not cause a laxative effect like other polyols as it is almost completely absorbed in the intestine and excreted through urine.

Knowing what erythritol is , how to use it , and what its contraindications are can be useful to anyone looking for a natural sweetener , trying to lose weight, or simply wanting to limit the amount of sugar in their diet. From a chemical point of view, erythritol is a polyol . Polyols are widely used by manufacturers of low-calorie foods and drinks. Unlike the most common ones (xylitol, sorbitol and maltitol among them), erythritol contains only 6% of the calories of sugar, despite having a very high sweetening power. In this regard, to clarify the difference between erythritol and stevia , it is enough to know that the latter has a sweetening power up to 300 times greater than sucrose (common table sugar). That of erythritol instead reaches 70%. The former is also associated with possible health risks, in particular hypotension and hypoglycemia.