How you can live a healthy keto lifestyle in 5 easy steps

The keto lifestyle will ensure that you can add healthy fats to your diet while cutting back on carbs. Keto diets can be challenging at first, as it is vastly different from traditional diets. If you are willing to make the change, consider this step-by-step guide to prepare you for the journey.

1.      Do Your Research On Ketogenic Diets

Traditional diets can be high in carbs and processed foods. On the keto diet, you will be limiting your carb intake, so you need to prepare your body for the big change. Slowly introduce new foods into your diet by starting off with about 30 grams of carbs per day.

First, you will need to do your research on foods that are high in carbs, protein, and fats. You will need to find a balance between foods that are high in polyunsaturated fats but low in carbs.

Nonetheless, fats are an important part of any diet but try to stick with saturated fats. In time, you will learn which foods to go for and which to avoid entirely.

2.      Focus on The Overall Quality of Your Diet

You need to find a good balance in your high-fat, low-carb diet while getting all your daily nutritional requirements. One common misconception about the keto lifestyle is that you can add as much protein to your diet as you want.

Ketosis occurs when your body burns fat for energy instead of carbs. Nutritionists suggest that too much protein in your diet will take your body out of a state of ketosis because excess protein is turned into glucose. Consume a small portion of protein, then add healthy fatty foods to your plate.

3.      The Keto Lifestyle Demands Fresh Ingredients

It is easy to find keto-friendly recipes online, but you will still need to ensure that your ingredients are fresh. Renowned keto chefs like Mancinelli recommends always having fresh ingredients in stock.

The diet change can have some side effects, as your body adjusts to burning fat for energy. Fresh ingredients may alleviate symptoms of keto flu.

4.      Avoid Sugary Soft Drinks and Up Your Electrolytes

When your body is in a state of ketosis, you may need to drink more water, as your kidneys secrete more electrolytes and water. Add enough salt to your meals, and always have a reusable water bottle nearby.

Mancinelli is also known for suggesting a range of delicious drinks. If you love your coffee in the morning, go for Bulletproof Coffee (mixing butter and coconut oil into your coffee). Keto coffee benefits your high-fat diet and will keep you in a state of ketosis.

5.      Consult Your Doctor and Find A Long-Term Solution

The keto lifestyle is meant to be a temporary solution lasting no more than 3 to 6 months. It is always best to consult your doctor before making changes to your diet, especially if you have medical conditions.

Talk to your family about your keto lifestyle and assure them that it is only a temporary diet to help you with your weight loss goals. Follow these simple steps to reap the benefits of the keto lifestyle.

10 Healthy Noodle Recipes To Kickstart Your Day

If you are looking for healthy noodle recipes for a productive day, you need ingredients that are as delicious as they are nourishing. Here are a few award-winning recipes that make healthy eating easy.

1.  Walnut and Sweet Potato Noodles

It only takes a few minutes to prepare this delectable pasta bowl. You only need seven ingredients, namely walnuts, maple syrup, garlic, kale, sweet potato, noodles, and a splash of milk.

Start by preheating the oven to 220°C. Place the sweet potatoes and chopped kale on a tray. Drizzle both with olive oil and salt. Add seasoning to the tray. Place in the oven and roast for 15 to 20 minutes.

Continue roasting the sweet potatoes until soft. Cook the pasta until done. Place the walnuts in a blender along with the roasted maple syrup, vinegar, and salt. Serve hot

2.  Mung Bean Noodles in Garlic

Mung bean noodles are an eastern delicacy. Inspired by the flavour of lotus blossoms, the stems can be caramelised in garlic with mung bean noodles. This recipe was first prepared by Anuja Kohli Mariwala.

Fill a saucepan with water and bring it to boil. Drop the noodles into the boiling water and let them cook for about 5 minutes. Drain the liquid. Once the pan is hot, add onions and let it cook for a minute. Add garlic and ginger and stir until the onions start to brown. Let it stand for 10 minutes on the stove before serving.

3.  Pasta With Sautéed Vegetables

Sautéed vegetables, pasta, and chickpeas are always a hit with guests at your home, and they will impress your friends. The recipe is meant to be filling and quick to prepare. It can be prepared in many ways with various ingredients and vegetables that can be swapped to taste.

Boil water in a pot with salt and olive oil. Cook the pasta, and rinse with cold water. Boil vegetables in another pot. Once the vegetables are done (about 5min), turn the heat down to medium. Add the tomatoes and cook for a few more minutes, stirring frequently.

4.  High-Protein Pasta Stir Fry

Edamame pasta is high in protein which makes this vegetable stir-fry dish a recipe for success. It is quick to prepare, and it’s perfect before or after a workout. You can add walnuts or a selection of your favourite nuts for an extra dose of protein.

Bring a large pot of water to a rolling boil. Add edamame spaghetti and cook the pasta for 4-5 minutes. and drain. Heat a large saucepan over medium heat with 3 tbsp canola oil. Once heated, add chopped garlic and ginger. Fry for a few seconds.

Add chopped onions and carrots. Cook for 2-3 minutes until the carrots begin to soften and onions start browning. Keep stir frying the veggies for about 6-8 minutes. Add in the cooked noodles, and fold everything together. Remove from heat, and serve it hot!

5.  Pasta and Butternut Squash

Love butternut soup? The Butternut squash can be mixed with a serving of parmesan cheese and white bean pasta. This one is great for the winter as it is loaded with immunity-boosting vitamins.

Add a bit of oil to a large skillet. Toss the noodles in the skillet to cook them when the oil is hot. Cook the pasta until done and set it aside. Add chopped butternut to a skillet and try sautéing the butternut for about 5 minutes to make it crunchy. Cook the butternut for about 12 minutes if you want it softer. Let it stand on the stove for a few minutes before serving.

6.  White Bean Pasta and Vegetables

Throw together cannellini beans, your choice of veggies, and white bean pasta for a healthy and savoury meal. Add fresh herbs and lemon juice to make it look even more delectable as you serve it to friends at the dinner table.

Bring a pot of water to a boil. Add the pasta, cook until done and drain. Heat oil in a large, deep skillet. Add cannellini beans and cook for about 5 minutes, stirring now and then; add the garlic and cook for 1 minute more, stirring frequently.

Add diced tomatoes, oregano, basil, and thyme. Add salt and pepper to taste. Add the white beans and heat the whole mixture through. Let the mixture simmer for 5 minutes and serve.

7.  Guacamole and Pasta

There are a few combinations that are as delicious as guacamole and pasta. Mix basil pesto, avocado, and pasta, and then add crispy chickpeas. The plant-based dinner recipe can be prepared in under 30 minutes.

Boil water In a large pot and cook pasta according to package instructions. Combine avocados, lemon juice, basil, and garlic in the bowl of a food processor. Add salt and pepper to taste. Combine pasta, guacamole, and cherry tomatoes in a large bowl. Serve immediately.

8.  Zucchini and Basil Pesto

If you need a quick and filling meal, then a zucchini and basil pesto dish will do the trick. It only takes a few minutes to prepare, and you can sprinkle parmesan cheese on top and stick it into the microwave for a minute if you want to spice things up.

Add zucchini to a boiling pot of water. Using a food processor, create a mix of basil, Parmesan cheese and pine nuts. Add olive oil and let the food processor transform the mix into a zucchini pesto cream in just over a minute.

9.  Zucchini With Garlic Green Beans

Add zucchini noodles and green garlic beans into a saucepan and cook for about 5 minutes in olive oil. Throw some herbs into the mix and add cherry tomatoes and cheese sauce if you feel the need to.

Prepare your zucchini, and green bean sauté by heating your olive oil in a large skillet. Add the zucchini, followed by your green garlic beans. Season with salt and pepper to taste. Stir frequently while they cook. Serve and enjoy!

10.  Whole Wheat Pasta and Cream Sauce

Whole wheat pasta makes for a filling and healthy meal. Add pesto cream sauce to the cooked pasta to make it more appetising. Stir the pasta in the pesto cream sauce and serve it with herbs and parmesan.

Try these quick noodle recipes and get most of your daily nutritional requirements in a single bowl. Follow these guidelines to find out about more healthy noodle recipes.

Boil water then add noodles. Pour all the pesto sauce ingredients into a saucepan, heating at medium heat. Mix until all ingredients allowing them to thicken, stirring often until. Add more Parmesan cheese to taste if you prefer. Pour sauce over the pasta. Enjoy!

Why Keto-Friendly Bread Is A Healthier Alternative

keto diet bread

Millions of people across the world have tried a ketogenic diet. Keto diets are high in protein but low in carbs. Keto-friendly bread is a healthier option if you want an alternative to the staple.

People tend to go through a lot of trouble to live a healthier lifestyle, and the exorbitant cost of healthy foods can be discouraging. Staple foods like Healthy Life keto bread will make it easier for you to plan nutritious meals for the whole family.

Keto Goods

Almond flour is made from raw almonds. The nuts are ground into a fine powder and then blanched. The flower is a well-known alternative to wheat flour. Even though almond flour is a little expensive, it provides many more health benefits than traditional wheat flour.

Baked goods such as keto-friendly bread are much healthier than fried or fatty foods. The secret ingredient used in Healthy Life bread is almond flour, which makes it rich in nutrients and vitamins.

Baked goods that are made from almond flour are generally low in carbs but high in fibre, calcium, magnesium, potassium, zinc, and protein. If you have just one serving of keto bread daily, you’ll get a dose of niacin, thiamine, folate, antioxidants, choline, and vitamins A, E, and B6.

Besides being packed with micro and macronutrients, Healthy Life keto bread has more than five major health benefits. Some studies suggest that one serving of keto bread daily will reduce the risk of stomach problems, heart disease, diabetes, high blood pressure, and osteoporosis. 

Furthermore, almond flour is rich in fibre and low in carbs, so you can stay fuller for longer, promoting weight loss. Many people have found that adding keto bread to their diet significantly reduces hunger cravings without ruining their appetite. Healthy Life keto bread is also classified as low-GI bread, making it suitable for patients with diabetes.

Standard bread made from wheat flour is known to be low in protein but high in fat and carbs. A single slice of whole wheat bread can contain as much as 2 grams of fat. 

Foods high in sugar and calories, like traditional whole wheat bread, can cause a spike in blood sugar levels, followed by a drop. This drop in blood sugar can leave you hungry and tired.

Healthy diet for a healthy life-style

Your diet is the most important factor in maintaining a healthy blood sugar level. Almond bread will allow for the slow release of sugar into your bloodstream to prevent a sudden drop in energy levels. 

It is essential to stick to a diet that works with the natural rhythm of your body. If you frequently experience fatigue or high blood sugar, it may be necessary to look closely at your diet and then move to a healthier alternative if possible.

If you simply go for bread made with almond flour, you can don’t need to worry about those extra calories or about your blood sugar level. You can choose bread made from almond flour for a daily source of sustained energy.

Want to Lose Weight? Try the Popular South Beach Heart Healthy Diet!

The South Beach Diet is very popular with people who want to lose weight, but don’t have to count carbs, fat grams and everything else! This diet is a great alternative to this sometimes unhealthy way to lose weight. The South Beach Diet allows you to eat in a healthy way and not completely cut out all of your favorite food items, which in the long run makes it nearly impossible to stick to, again frustrating you with your efforts to lose weight.

South Beach Diet

The South Beach Diet works by changing the way you eat to include healthier choices that will make you feel good and increase your energy levels. This diet focuses on good carbs and fats, so you don’t crave for all those bad carbs and fats, which work against you to reach your diet goals and leave you hungry all the time. The South Beach Diet is divided into three phases. The first is designed to help you change your diet to one that is filled with eating healthy lean meats, such as beef, lamb, pork, veal, chicken, fish and seafood. All meat should be grilled or grilled, not fried, and should not be covered with bread or crumbs; this adds extra carbs and calories that you want to avoid.

Many vegetables, nuts, eggs, and low-fat or fat-free cheeses are also allowed as long as they aren’t coated in anything that adds extra calories. Vegetables should be steamed and plain, no sauce or butter yet. phase one of the South Beach Diet is the most restrictive, and does not allow you to have bread or baked goods of any kind, rice, pasta, potatoes, fruit, candy, ice cream, sugar or alcohol. You can have sugar-free treats, but they should be limited to seventy-five calories per day. I know what you are thinking, don’t be discouraged. This part of the diet lasts only the first two weeks, and is designed to get your body used to having only the good carbs to jump start your weight loss and kill your cravings. In phase two, you’ll slowly add back in sweet potatoes, wild or brown rice, whole wheat bread and cereals, fresh fruit, and red or white wine.


You should avoid vegetables like carrots, beets, white potatoes and corn because of their high sugar content, as well as fruits like bananas, pineapples, raisins and watermelon. Some of the other foods that will slow down your weight loss efforts include cakes, cookies, sweet rolls, and ice cream. It should be kept to a minimum if you have one at all. You have to stick to phase two until you reach your goal weight, then you will start phase three or the maintenance phase. This is where you continue to practice the good eating habits you have learned and maintain your weight. The South Beach Diet is heart healthy and designed to teach dieters how to lose weight effectively and keep it off for the rest of their lives. No more yo-yo diets!

Food and Gambling – The Perfect Combination

Gambling is a controversial topic in the United States, but food and gambling are no different. The reason is that many people find themselves in heated situations with food and gambling being the obvious choice in times of financial crisis. It’s important to remember that both can be a legitimate form of money making, but like so many other things in life you must be careful where and how you make your money. Food and gambling can seem like a strange combination, but it can actually work quite well if done right.

Food is probably the most basic form of gambling starburst classic slot at casumo, and for many that means purchasing food at a popular restaurant. There are many great restaurants across the country and depending on what you’re looking for you can find something to love at any of them. For example, New York is known for their amazing food and their prices are very affordable. However, if you’re a gambler who prefers to eat at home then perhaps Las Vegas or Miami will be a better choice for you.

Of course, you can always opt to purchase food and gambling at a casino. That way you’ll know exactly what you’re getting into before you gamble any money at all! Another option is to purchase tickets for lottery games at a theater. These tickets can be purchased online or from your local ticket office, and again can be a great alternative to gambling as the outcome is not guaranteed.

Nutritious Fast Food – Enriching You Healthy and Trendy

We usually prefer fast food because it can be served efficiently, at lower prices and a relaxed atmosphere. By making smarter choices, fast food doesn’t do you any harm. You have to be an eye opener to the nutritional facts about fast food.

If you have specific dietary concerns, such as diabetes, heart health or weight loss, national non-profit websites provide helpful advice. You can also choose to patronize a restaurant that focuses on high quality, natural foods.

Fast food chains that specialize in tacos or burritos can be a minefield of calories or they can be a good choice for finding healthy fast food. Rice, beans, salsa, and a few slices of fresh avocado can make a very healthy meal. But adding cheese, sour cream and tortilla chips can turn a good diet unhealthy. Also make sure to keep portion control in mind as this type of restaurant can have very large menu items (eat half and take the rest for other meals). To cut down on fat and calories for any item, order “Fresco Style” to replace cheese and bandages with fresh salsa fiesta. Tacos: 170 calories, 10 grams fat, 9 grams protein, 12 grams carbohydrates, .5 breads, 1 meat, 1 fat.

Here are some suggested tips for being healthy and even enjoying fast food:

Choose items labeled as “healthy” or “light”: look at customer preferences, even restaurants that plan these items for those who are very health conscious.

Don’t go for fried foods: Instead of going for fried items that add more calories, go for grilled or grilled foods instead.

Don’t choose hot or carbonic drinks: To stay healthy, go for fruit juices, low-fat milk, fruit juices, diet soda or water.

Avoid jumbo packages: although jumbo or large packs seem to get more discounts or deals, they have more speed, calories, sugar, sodium. More satisfied with the mini package which is economical and sufficient for healthy people. Get you fast food coupons for free today!

Diet Program Review: The South Coast Diet

The South Beach Diet was developed by cardiologist, Arthur Agatston, who was practicing in the Miami, Florida area at the time. This diet first appeared in a book published by Rodale Press entitled “The South Beach Diet.” This diet emphasizes eating right, being healthier, and claims to create ten to fifteen pounds of weight loss in just two weeks. The South Beach Diet works gradually. The first two use a specific timeframe and the third phase is used for life. With this method, you stop weighing portions of food, stop counting calories, and stop feeling that you are being deprived of good tasting food.

With the South Beach Diet, you eat three normal sized meals and two snacks every day.

The meal plan is designed to be flexible so you can eat a variety of different foods. The downside of this diet is that carbohydrate restriction in the first two weeks requires tough willpower and may leave you feeling weak and tired. You may also not be getting an adequate supply of vitamins and minerals in phase one because this phase does not emphasize the five servings of fruits and vegetables your body needs. Eliminating all carbohydrate foods during this phase means that you will be selling yourself short on quality fiber, iron, B vitamins, zinc and calcium.

Nutritionists generally support a diet that is based on the Glycemic Index.

The South Beach Diet only requires serious willpower for the first two weeks and it can seem very strict at first. Losing up to fifteen pounds in such a short time is extremely unhealthy. However, once you get past the first phase, there are fewer dietary restrictions than with most other diet plans. No major food groups have been eliminated and this diet follows the basic principles of healthy eating with the end result providing you with many of the nutrients you need to stay healthy.

Effectively Lose Weight – Let’s Do It

A weight loss program without a calorie diet helps you lose weight very fast and that’s all too natural. 3 Diet program, guide for weight loss and about 150 recipes without calorie meals are given. Weight loss is definitely a combination of good exercise and a healthy diet.

You don’t have to be a fitness freak to lose weight; You have to pay full and complete attention to what you do during the day as well as what you eat in your diet.

Weight loss occurs when most of the nutrients and calories are transferred to the large intestine where they are not absorbed at all. This nutrient and calorie transfer procedure is used less frequently than many other types of surgery because there really is a very high risk of nutrient deficiencies.

Weight loss is not very easy to handle and can also increase a student’s stress level and be more difficult when a person is suffering from insomnia. You have to be a lot of discipline, patient, motivated when having a weight loss program.

Also you have to be honest with yourself.

Weight loss is not as easy as it seems, so I hope to make an effort to show the parts of weight loss. Weight loss is really very important but fitness and health are both developed when extra weight is lost and so are exercises to build cardio and muscle skills. Weight loss is the basic equation that is really based on eating the right foods and also doing the right exercises.

Weight loss is often treated as a short-term goal or “quick fix.” Until now weight loss was a matter of fitness and health, which is a matter of lifestyle, one that can be well managed if handled properly and properly. Weight loss is recommended only for people who are obese i.e. there is a BMI much greater than or even equal to 30 or for overweight people whose BMI ranges from 25 to 29.9 and also they have two or even more factors risk.

Weight loss is really very difficult when you feel like you are depriving yourself of it.

Instead of being an exciting and positive experience, losing weight can really be a struggle.

Weight loss was the greatest for Group 3 which is the group that uses technology-based programs and it is too continuous and the worst for Group 2 which is the group that uses technology-based programs and it is also not continuous but intermittent. This means that technology that is used continuously is much better than technology that is used intermittently. Thus by using such technology one can easily lose weight and it is too effective.

The Raw Food Diet – Understanding the “Why” and Benefits of Live Food

Raw food connoisseurs think that overcooked foods harm the pure nutrients that come from food, consequently reducing their goodness for our bodies. Using a Quick Read Digital Meat Thermometer basically allows you to frequently monitor the temperature of your food – enriching your health and well-being.

The “mode” of raw cooking (also identified as “raw veganism” or “live food”), is sure to come to the fore as people grow up to become more aware of their health and the leasing of life. The “raw food” diet consists primarily of food that is not heated, that is, food that is cooked to a temperature lower than 104 ° F to 115 ° F (40 ° C to 46 ° C). The best thermometer to determine the temperature of your food accurately is a digital cooking thermometer like the efectivCHEF Quick Read Digital Cooking Thermometer.

“Raw food lovers” is the attitude that foods cooked at temperatures exceeding this level are bad for our bodies (and possibly dangerous), given that they have foregone a reasonable level of their nutritional value. Research conducted by the National Cancer Institute determined that people who had eaten rare or medium-rare beef had less than a third of the risk of stomach cancer when compared to people who ate medium-well or well-done beef.

Raw food lover’s belief is based on 4 important elements:

  1. Natural enzymes – which are found in raw or live foods and are essential for developing protein and repairing the body. These natural enzymes are broken down through the cooking process, thereby reducing the nutritional value of food and developing toxins. In effect, enzymes aid in energy conversion and storage, dissolve fiber, develop active hormones and avoid clotting. They help balance and restore the immune system, and have anti-inflammatory effects that heal many ailments. When food is heated excessively, many of the enzymes that facilitate digestion are damaged. However, critics were quick to point out that the digestive process breaks down enzymes, along with other proteins, resulting in them having insufficient health benefits in any case.
  2. Vitamins – support the conversion of carbohydrates and fats into energy, regulate metabolism and aid in bone and tissue formation. About 80% of vitamin nutrients (which vary according to each vitamin) are destroyed when food is cooked.
  3. Minerals – have a symbiotic affiliation with vitamins and mineral deficiencies can cause disease. As mentioned, when food is heated above a certain temperature, many minerals are converted if not completely destroyed, rendering them worthless and ineffective in helping to influence vitamins.
  4. Phytonutrients – reduce the chances of cancer by neutralizing free radicals. Again, the phytonutrients produced by fresh plant foods can be spoiled by heating.

Raw food followers consume fresh fruit and vegetable juices and will mostly include a minimal amount of processed food, as long as they are not heated above 115 ° F.Depending on whether a person is raw vegan or raw vegetarian, the raw food diet may contain:

  • seeds and nuts
  • all raw vegetables (including root vegetables) and fruits
  • sprouts
  • fresh herbs and raw spices
  • Eggs
  • squash and roots
  • fish (such as sashimi) and meat (such as carpaccio)
  • non-pasteurized milk (such as raw milk)
  • vinegar and food cured in vinegar
  • cold pressed oil

If you are considering subscribing to the raw food regime, the essential kitchen gadget you will definitely want is an accurate speed reading digital cooking thermometer such as the meat thermometer from Making sure your food is heated to below the maximum temperature is critical to maximizing the value of raw foods. Other kitchen utensils you might want to mean include food processors and blenders. If you want to expand your new interest even more, you might invest in a juicer to make fresh fruit and vegetable juices and a food dehydrator. You will find many recipes for making breads, raw crackers, and cakes that require a dehydrator.


So in conclusion, if we want our bodies to more than just survive, but thrive, it makes sense that we should follow a raw food diet. It seems rational that our bodies would retain their primary health from the natural nutrients of raw food, if cooking yielded the opposite result. Make sure you always have a digital cooking thermometer in your kitchen to enrich the health of your family.

Fast Weight Loss Diet – Amazing Easy and Fast Way to Lose Weight

A fast weight loss diet is a diet that really works.

While most diet plans won’t work but they claim to make you lose weight fast, there are also fast weight loss diets that do work. Read on to find out about this diet.

If you have tried many types of fast weight loss diets, but with no success, you don’t need to be frustrated, because many diets available on the market don’t work. Most of the time this will happen, when new diets are out on the market promising to lose a lot of weight, but, the truth is, nothing really happens. This type of diet has absolutely nothing to do with the facts and science of losing weight. However, a fast weight loss diet is possible and very realistic.

Most diets work by reducing calorie intake, so in the beginning, when for example you lower your calories from 2000 calories to 1000 calories, then you will definitely lose a lot of weight pretty quickly, but our bodies are smart and know very quickly, that we are consuming more. fewer calories than before and it will adjust itself to 1000 calories.

As soon as that happens, then you’ve come to the area of ​​stability weight loss, preventing you from losing weight. Furthermore, surely anyone on that type of diet would want to lose more weight and overcome the plateau. So the logical thing to do is cut back on more calories and the next thing they know, they mainly eat nothing. We humans cannot continue on a low calorie diet for long periods of time. People will become so depressed, that despite their strong will, they have greatly increased their calories and this will cause them to gain weight back.

For you to have a fast weight loss diet, this type of diet won’t work and it will never work.

However, that doesn’t necessarily mean you can’t lose weight fast permanently and lose weight fast. There are many different types of weight loss methods, apart from cutting calories, that work much better than a low calorie diet. One good example is a calorie shifting diet.

The calorie shifting diet is a fast weight loss diet that will significantly increase your metabolism so that your body will burn more fat each day and allow you to have 4 to 5 meals per day.

This is What Pro Athletes Eat on Match Day

The right diet can make a difference in competitive sports. In terms of nutrition, there is still much to be gained in football especially. This is because footballers, unlike endurance athletes, will not experience hunger quickly during a 90-minute game. However, nutrition is indeed important. It makes a three percent difference in a match, just like a footballer’s gear – like boots or their kits – don’t make a huge difference compared to other athletes. That doesn’t sound much, but if you can sustain better endurance in extra time, it can be a deciding factor.

Athletes, therefore, eat very varied: carbohydrates, vegetables, and proteins. Both carbohydrates and proteins are important at breakfast. Fresh cheese with muesli and fruit or sandwiches with a bowl of yogurt with it are then very good. The size of the plate and the plate differs at breakfast with later in the day. This way athletes not only to eat bread but opt for a mix of protein and carbohydrate-rich products. Bread, cold cuts and any a hot meal with simple salads form the basis for lunch.

At dinner, there are often two choices with vegetables and carbohydrates. On game day, when competition is scheduled, the meals are adjusted. Normally athletes opt for whole-grain products as much as possible, but for a competition you have to eat easily digestible food such as white bread, grilled chicken, steamed fish or white pasta. This is absorbed more quickly by the body and it reduces the risk of stomach and intestinal problems. Bell pepper, onion, and legumes are gas-forming and therefore less suitable.

After the competition, the proteins in the body need to be replenished quickly and muscle damage must be repaired immediately. A good recovery is your preparation for the next match. Because athletes often don’t feel like eating after a match, this meal should be especially tasty. Pancakes, a healthy hamburger or pizza is a good choice. We often also offer lasagna or potatoes from the oven. As long as it is not too fat, but contains enough carbohydrates and proteins.