Tuesday, December 3, 2019
How to eat when taking the bowel
INTESTINAL BROOM While on the intestinal regimen, run on fish and vegetables - and cut down on meat and sugar. Does that sound difficult? Maybe, but it works. © wichmann + bendtsen
How to eat when taking the bowel. round with lemon juice herbs
Complete diet plan for those who want to be healthy, slim and have bowels in top shape. Use as inspiration if you really want to eat more gut-friendly - or follow the gut regimen's diet if you want to be sure you're losing weight.
If you are overweight you will lose a pound a week if you follow the diet plan exactly.
Begin by following the intestinal regimen for 14 days to get a head start on weight loss. If you continue with many of the new good habits even afterwards - such as eating lots of vegetables and cutting back on sugar and starch - the weight loss will continue slowly but surely.
The intestinal regimen's diet plan focuses both on quantity, so that you do not get too many calories, and that what is on the plate gives the body plenty of healthy building blocks and the intestines something to work with.
As an adjunct to the intestinal regimen, we recommend that you move at least half an hour each day, such as cycling, walking or running.
COST PLAN: How to eat on the intestinal tract
- Breakfast
- noon Snack
- Lunch
- afternoon Snack
- Dinner
- evening Snack
| Breakfast- choose one of these 4 suggestions | ||||
| 1 | Yogurt with nuts and berries2 parts sour milk product natural, max 1.5% fat - eg. skyr, yogurt, Cultura, A38 or KefirA handful of almonds or nuts (about 30 grams)A handful of berries (fresh or frozen) or half a piece of fruit | |||
| 2 | Omelette with fillingOmelet of 2 eggs and vegetables (eg, casserole, tomato and onion)A large handful of leafy greens - e.g. spinach or arugula - and ...50 grams of salmon, chicken, cottage cheese, tuna or shrimpGarnish with herbs | |||
| 3 | Porridge with nuts and carrotPorridge made on 1 dl gluten-free grains - eg oats, millet or buckwheatA grated carrotPlus a handful of almonds, hazelnuts or walnutsPossibly a small pinch of vanilla powder or cinnamon | |||
| 4 | Vegetable smoothie50 grams of optional green vegetables (eg broccoli, spinach and parsley) blended with:Half an avocadoA piece of fruit10 g nuts (5-10 pieces) | |||
Beverages Remember to drink a large glass of water. Supplement if necessary with coffee or tea. Avoid putting sugar in. You may want to have some milk - but a maximum of 1 dl a day. |
Kefir has made a comeback. But what is kefir really good for? Here you get the answer.
| noon Snack | ||
Hold out!If you get very hungry during the morning, you can crunch something green - like a carrot or a few cauliflower bouquets. But try to keep up with water until lunch. |
| Lunch- select something from each group | ||||
| 1 | protein SourcesChoose one thing from hereA chicken fillet120 grams of turkey½ box of cod roe1 box of tuna1 ½ dl cottage cheese140 grams of shrimp1 ½ eggs1 box of mackerelA salmon fillet100 grams of legumes - e.g. chickpeas or kidney beans | |||
| 2 | Lots of vegetablesMix freely at least 200 grams of vegetables or salad. It can be carrot, cucumber, paprika, lettuce, cabbage or the like. (Potatoes and corn do not count here). | |||
| 3 | Some healthy fatYou can choose fromAn avocado2 tablespoons oil or pesto½ cup cream1 handful of seeds, nuts or kernels4 tablespoons hummus50 g of feta cheese (about 15-18 cubes) | |||
| + | Lots of flavorBe round with lemon juice, herbs and spices. | |||
Beverages Remember to drink well with water throughout the day. Otherwise, you can easily confuse thirst and hunger. |
Inspiration: Good lunch recipes for the gut
These Health Float recipes are perfect for lunch when you are on the bowel. Supplement with even more green.
- Roots with chicken & lemon
- Goma salad with edamame beans and tiger prawns
- Salad with tuna and poached eggs
- Spinach wrap with salmon and fruit
- Avocado with shrimp
| afternoon Snack- Choose from one of these suggestions | ||
Choose one thing like afternoon snack1 banana (possibly frozen and blended) with a spoonful of almonds or nuts2 dl sour milk product natural fresh berries and a spoonful of nuts or almonds2 small cubes of dark chocolate and a spoonful of almonds or nuts1 slice of rough gluten-free crispbread with a slice of cheese and a little green½ avocado with shrimp1 egg and some greenVegetable bars dipped in hummus or guacamole |
| Dinner- select something from each group | ||||
| 1 | protein SourcesChoose one of these things:200 g of chicken fillet200 g turkey meat200 g of cod200 g plaice (not breaded)200 g said200 g of shrimp200 g of tuna200 g of mussels125 g chicken with leather125 g minced poultry125 g of fish balls125 g herring125 g of salmon125 g eggs (about 2 medium eggs)125 g legumes125 g lentils | |||
| 2 | Lots of vegetablesMix freely at least 200 grams of vegetables or salad. For example, it could be: (Box) tomatoBroccoliOnionSaladCucumbersoil ChefsCarrotparsnipPaprikaRadishEat CheersRed cabbageKalepeasSpinachGreen beanssquashPumpkin NOTE : Potatoes and corn do not count here. | |||
| 3 | Some healthy fatYou can use 1 tablespoon of fat for frying or dressing. you can also choose from: ¼ avocado1 tablespoon pesto½ dl of sour milk product1 tablespoon. feta10 g of grated parmesan1 tablespoon hummus1 tablespoon seeds, nuts or kernels¼ dl of coconut milk | |||
| 4 | A little accessoryYou need to get some starch in the form of one of these things: 2 potatoes75 g rice (cooked weight)75 g of quinoa (cooked weight)1 piece. corn pancake TIP: The starch section is voluntary . You can drop it and eat (even) more vegetables. For example, make cauliflower rice, squash paste, baked root vegetables or use finely sliced cabbage as a base for a cooked dish. | |||
| + | Lots of flavorFeel free to go round with lemon juice, herbs and spices. | |||
Beverages Remember to drink well with water throughout the day. Otherwise, you can easily confuse thirst and hunger. |
Inspiration: Good dinner recipes for the gut
| evening Snack- Choose from one of these suggestions | ||
Choose one thing like evening snack3 cubes of dark chocolate (about 15 g)10 almonds or nuts2 dl fresh berries | ||
Beverages Avoid coffee after dinner. And drink well with water all day. |
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