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Unfortunately, many diets end… with weight gain. This is called the yo-yo effect: after months of deprivation, you have lost weight ... But it is regained, sometimes even exceeded in a few weeks! How to avoid this phenomenon, and these unnecessary efforts?

 

The yo-yo effect

The yo-yo effect is originally there to protect you. By understanding that you are undernourished, your body's metabolism begins to change and starts to store more fat: in short, it reacts as if you were facing a famine, and that you were involuntarily starving!

Your body's metabolic expenditure is then lowered after an adjustment period. Once you start consuming a higher calorie diet again, your body stays in the same mode, in anticipation of other lean times. If you decide to follow a new diet, the metabolism becomes even more disturbed, and can slow down further.

This is why diets that are too low in calories (such as cabbage soup, c

To gain muscles or refine your body, playing sports is not enough. Recovery is an inpmortant part of the process! Discover here 5 tips that will allow you to optimize your exercise sessions.

 

1. Gradually stop

As the end of your sport session gets closer, don't overextend yourself. Over the last 10 minutes, gradually reduce your pace to allow your metabolism and cardiovascular system to prepare for recovery.

 

2. Relax your body

In order to ease the muscle tension created by the exercises you have done, it is best to end the session with a some stretching. Massages (including self-massages) or meditation can be a good way to relax your body after sports.

 

3. Rehydrate

Since the body sweats during exercise, staying hydrated before, during and

Ice cream brings joy ! And... extra weight ? Not necessarily, thanks to this chocolate ice cream recipe prepared with Güt Fit protein powder!

Have you ever tried to make your own ice cream? It's not as complicated as you might think. Today, we present you a recipe prepared with chocolate protein powder. Even if it still contains many carbs,  it will be ideal to eat before or after the sport, or simply to fill you up quickly!

Serves 4

Preparation time: 20 minutes

 

Ingredients:

• 4 frozen bananas
• 2 teaspoons of cocoa powder
• 1 scoop of protein cocoa powder

We suggest Güt-Fit’s !

• 2 teaspoons of vanilla extract
• 120g of milk (depending on your preference: cow's milk, almonds, etc)

“I should never have eaten this cake." "I’m done with pizzas." STOP IT!  Feeling guilty won’t help you to keep your diet in the long term.

Find here our advices to continue to enjoy eating without gaining weight.

 

Do not deprive yourself too much

Even though you need to avoid foods rich in carbohydrates and calories, it is useless to exclude them entirely from your diet: otherwise, you will break down after a few weeks ... and come back to square one.

You can eat pizzas or cakes, but occasionally (once a week for example), and in smaller quantities. Pair them with a salad or fruit.

 

Eat quality foods

 To eat without feeling guilty, it is useful to favor fresh and quality foods. Avoid processed foods as much as possible: they often are too high in sugars, salt, additives and fat. Did you know that industrial ground meat

It’s final: to lose weight, you are going to use meal replacements! This is a great idea, but no rush! There are several things to know before you get started and make the best use of them.

1.Don’t confuse them with "liquid food"

First tip: don't confuse a meal replacement with liquid food, which has been in vogue lately! It is also used to replace meals, but not as part of a diet, and their calorie intake is more substantial, 600 kcal (against 300 to 400 kcal as part of a weight loss formula). To be sure that you are choosing a suitable product, look at the label, which must contain the words: "Meal replacement for weight control"

 

2. Check their composition

In terms of meal replacement, you can find a lot of different options, and unfortunately many products that are not that good. Many contain toxic additives, such as heavy metals. Alw

A sedentary lifestyle is often singled out as the cause for many health problems such as obesity. OK but, what can you do if your work does not allow you to move as much as you wish?

 

Try to eat a balanced diet

When you work in an office and don't have a canteen nearby, when mealtime comes, it can be tempting to grab a sandwich from the convenience store next door. However, this is not a good idea! Most of the time, these sandwiches are highly processed. Made from white bread, and sometimes containing with low-diet products such as cold cuts or mayonnaise, they won't help you improve your health and your silhouette.

So, what’s the solution ? Actually, the best is probably to take away a healthy meal prepared at home the day before. You can also try batch cooking: it involves preparing all the meals for the week on Sunday evening. You can make a pie or a house salad for example, w

Almonds are richer in protein than steak. Does that sound strange to you? Animal products are generally our primary source of protein, but some plants show a higher rate than most meats.

1. Soybeans

Logically, soybean is the best-known alternative to meat: there is an average of 45g of protein in 100g of soy flour (35g in soybeans). This is more than the majority of animal products! It also contains the 9 essential amino acids for the human body, which makes it a very complete source of protein.

Soy isn’t necessarily boring! If its derivatives like tofu or tempeh seem bland to you, take a look at Asian cuisine to start appreciating it.

 

2. Oilseeds

They are an excellent source of protein, especially p

Does chocolate have to be a guilty pleasure? Well, not necessarily: it is even excellent for your health, with real advantages!... As long as you consume it the good way.

 

Cocoa and chocolate

In chocolate, cocoa, made from cocoa beans, has the greatest amount of virtues. Cocoa butter (which is found in white chocolate) and powder are made from the beans. It is the latter that has many health benefits. The more chocolate contains cocoa bean, the better for your health it is.

 

What virtues?

A powerful antioxidant  :

Chocolate is particularly rich in polyphenols, which is also present in lesser quantity in green tea. The antioxidant properties of this molecule are particularly high and can help prevent cancer, cardiovascular diseases or even some neurodegenerative

Even though you’re being enthusiastic when it comes to work out to develop your muscles,  you don’t want to work yourself to death! Simply beefing up is probably not your goal either. Here, we explain how to develop your muscles permanently, without exhausting your body, and how you can develop a harmonious silhouette.

1.Be regular

You've decided to work out regularly: that's great, but how long will you keep this resolution? A fairly common cliché is a person signing up to the gym, going all-out for a week, and then never going back. Likewise, you may be tempted to do it only after over-eating, to drown your guilt.

These aren’t good ideas! The secret to getting into sport over the long term is to exercise regularly. For starters, two half an hour sessions per week will be better than overwhelming severa

Do you have trouble staying fit, and feel tired every day? Discover 7 tips to help you get your energy back!

1. Sleep well

To preserve your energy, sleeping well is essential! On average, as an adult, you should sleep between 7 and 8 hours, even though everyone is not equal on this point. Listen to your body to know your ideal sleep time.

You can also take a nap during the day, if you feel the need and if you have the opportunity. Your nap should last about 20 minutes: this way, while allowing your body to rest,  your rhythm won’t be too disturbed.

 

2. Get moving

You don't need to be a top athlete, but exercising regularly is definitely good for your health! This is because moving increases blood circulation and brings oxygen and nutrients t