Tag Archives: diet

A balanced diet for men

A balanced diet for men
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Find out how much protein, carbohydrate, and fat you should be eating and at what time. Choose intelligently for a healthy diet that will keep you full all day long

A selection of foods in a wire shopping basket

Men have diverse daily nutritional necessities to women and, below, our nutritionist has presented direction and recipe ideas for men who are seeking a balanced diet for good health. But the question is: “what exactly is a ‘balanced diet’?”

The Eatwell Guide describes the different types of foods we are supposed to be eating and in what amount. The guide explains some easy rules to follow like getting a minimum five fruits and vegetables a day, including whole grain and choosing more fish, beans poultry, and pulses. Less red meat and lower fat, lower sugar dairy foods. How much should you be eating and is there a perfect time to consume carbs, protein or fats? Keep on reading for our guide to healthy eating throughout the day.

Reference Intakes (RI)

Nutritional needs differ depending on sex, age size, and activity levels so use this chart only as a general guide. The chart shows the Reference Intakes (RI) or daily amounts suggested for an average, more or less active adult to realize a healthy, balanced diet for upholding rather than losing or gaining weight. The RIs for fat, sugars saturates, and salt are all maximum amounts, although those for carbs and protein are statistics you should aim to achieve each day. There is no RI for fiber even though health experts recommend we have 30g a day.

Reference intakes (RI)
Men Women
Energy (kcal) 2500 2000
Protein (g) 55 50
Carbohydrates (g) 300 260
Sugar (g) 120 90
Fat (g) 95 70
Saturates (g) 30 20
Salt (g) 6 6

Perfect portions

Figures and numbers are all very well, but how does this relate to you? Keeping the Eatwell Guide in mind, you can personalize your portion sizes with this handy guide.

Foods Portion size
Carbs like rice/cereal/ pasta/potato (take in 1 portion at each main meal and make sure it fills no more than one-quarter of your plate) Your clenched fist
Protein like meat/ fish/ poultry/tofu/pulses (aspire to have a portion at each meal) Palm of your hand
Cheese (as a snack or part of a meal) 2 of your thumbs
Nuts/seeds (as a snack or as a part of a meal) 1 of your cupped hands
Butter/spreads/nut butter (no more than 2 or 3 times a day) The tip of your thumb
Savories like popcorn/crisps (as a snack/treat) 2 of your cupped hands
Bakes like brownies/flapjacks (as an occasional treat) 2 of your fingers

Do not forget, as defined in the Eatwell Guide, all of us should be aiming for a minimum of 5 portions of fruit and vegetables a day. Find out what counts as one portion using https://www.bbcgoodfood.com five a day infographic.

 

Breakfast

Whether your first stop of the day is the office or the gym, adding some protein to your breakfast is the perfect way to lift up your metabolism. If you do exercise in the morning, a protein breakfast will help your muscles to recover and repair faster. Eggs are the perfect choice since they provide a good balance of quality protein and fat. Other options contain lean ham, fish like salmon or haddock, also lower fat dairy foods. Protein foods slow down stomach emptying, which means that you will stay fuller for longer so you will tend to eat fewer calories the rest of the day.

If you don’t have time in the morning a protein-rich breakfast won’t take very long. Boost your morning toast with a few slices of smoked salmon, some lean ham or some scrambled eggs and when you have more time, take pleasure in an omelet, frittata or our version of the full English.

 

Protein breakfast recipes:
Scrambled omelette toast topper
One-pan summer eggs
Flash-fried smoked salmon & egg bagel
Ultimate makeover full English
Full English frittata
All-in-one baked mushrooms
Full English potato cake

 

Mid-morning snack

 

Eating well in the morning is very important for balancing energy levels. The ideal way is to eat little but often. But you have to make every snack work for you. This means choosing snacks that satisfy your energy requirements plus provide extra benefits like topping up your five-a-day.

Try peanut butter and banana on some crackers, or choose for creamy avocado with turkey slices.

Energy-giving snacks:
Peanut butter & banana on toast
Turkey & avocado toast

Lunch

 

Your lunch should be a mix of lean protein and starchy carbs. Carb-rich foods give you energy so you will suffer from mid-afternoon slumps if you cut them out. The key is to select carbs that create a steady rise in blood sugar. This means passing on sugary ‘white’ foods and going for high-fibre whole grains, which help you handle those afternoon munchies. Whole grains like rye, whole wheat and barley will keep you satisfied for a longer period of time. Actually, studies show rye bread keeps blood sugar constant for up to 10 hours.

Choose an open sandwich with lean beef or pork, turkey salmon, or chicken with an abundance of salad or toast some whole grain bread and take pleasure in with baked beans.

Protein and carb lunch recipes:
Open mackerel sandwich with fennel slaw
Chicken Caesar sandwich
Open turkey BLT

Mid-afternoon

For a lot of people, it’s not sugar so much as salty, savory foods they crave in the afternoon. If this is your problem, forget the crisps and instead for choose seeds spiced nuts, and savory popcorn, or take pleasure in lower fat cream cheese with crackers.

Savory afternoon snacks:
Spicy seed mix
Sweet & spicy popcorn
Scandi cheese & crackers

 

Dinner

Don’t blackout carbs, as they’re low in fat, fibre-rich and help you loosen up in the evening. Mix them with essential fats that your body can use overnight, alongside with protein, for rejuvenation and repair. This combination is particularly important for healthy hair and skin. You can get these healthy fats from oily fish like salmon, trout, and mackerel as well as nuts, seeds and their oils.

Fill your plate with a colorful variety of vegetables or salad, sprinkle with a dressing made from linseed or rapeseed oil and add fish, meat, or beans with a serving of brown rice, quinoa or whole meal pasta.

Dinner recipes:
Spicy Cajun chicken quinoa
Zingy salmon & brown rice salad
Thai salmon noodles
Tandoori trout

 

source: 1
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6 Effective Ways to Lose Weight With the “Hypothyroid Diet Method”

6 Effective Ways to Lose Weight With the “Hypothyroid Diet Method”
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The thyroid gland has a role in regulating metabolism or the way our cells utilize the energy from food we consume. This, in addition, affects the way our body burns calories, our body’s temperature, and heartbeat.

There are two main thyroid disorders types, hypothyroidism, and hyperthyroidism.

The first one is the condition of underproduction of the thyroid hormone, and the most widespread symptoms include dry skin, muscle cramps, weight gain, fatigue, hair loss, depression, forgetfulness, irregular periods, constipation, and feeling cold.

Weight gain is one of the first signs of this thyroid disorder. Consequently, we propose 6 ways to improve the health of your thyroid, prevent weight gain, and balance your meals:

  1. First of all, you must start consuming healthy and learn about the unpleasant effects of refined sugar.
  2. You must stay away from the consumption of simple carbs, and products like flavored juices, table sugar, soda, packaged cereals, Corn Syrup Sweetened Products, and White Flour Products.
  3. Substitute simple carbs with complex carbs, as the body doesn’t process them too rapidly, and they will keep you full for a longer period of time. These include oatmeal, whole wheat, brown rice, raw fruits or 100% natural fruit juices.
  4. Start using coconut oil, since it contains healthy fats, not like other vegetable oils. The medium-chain fatty acids in coconut oil recover the function of your thyroid and recover the insulin sensitivity and glucose tolerance. You can take it 20 minutes before meals to avoid fat accumulation and to speed up your metabolism, or you can use it in cooking.
  5. You must start exercising frequently in order to help your body burn fat and boost your metabolism. Try some medium intensity exercises, in order to encourage the hormone production rate of your thyroid gland, and avoid weight gain. These exercises include walking, aerobic, running, and other cardio exercises.
  6. Try consuming only healthy snacks, which can replace regular meals and keep you full for a while. They can, in addition, help you decrease the calorie intake.

These tips are particularly beneficial in the case of an underactive thyroid:

—    Consume raw, unfiltered organic, and unpasteurized apple cider vinegar, which will assist weight loss, reduce appetite, and balance your hormones. Add one tablespoon of it to a glass of water and drink it every day.

—    Eat more raw nuts since they are loaded with nutrients and healthy fats that boost up thyroid health. They are in addition high in selenium, which radically improves the thyroid function.

—    Increase the consumption of foods rich in omega-3 fatty acids, such as high-quality fish.

Source: thehealthawareness.com
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The Mediterranean Diet: The World’s Healthiest Diet

The Mediterranean Diet: The World’s Healthiest Diet
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The Mediterranean area is well-known for its healthy recipes and eating habits which highlight seasonality, traditional preparations, and natural produce. The Mediterranean diet has a variety of sources of food and focuses mostly on the intake of olive oil as a significant source of beneficial fat. The diet has been deliberated since the 70s, and researchers have discovered that the Mediterranean population has low rates of obesity and chronic diseases like heart disease, diabetes, and high cholesterol.

The Mediterranean menu consists of whole grains, fruits, beans, legumes, vegetables, and fish. The diet also encourages you to eat a smaller amount of red meat products because they have a high proportion of fat, calories, and cholesterol. As well, as a traditional diet; 28 Day Mediterranean Diet Plan has overwhelming daily recipes that are weight loss friendly and offer a traditional Mediterranean taste. The 4 weeks diet program decreases the proportion of cholesterol and alters blood pressure without depriving the body of the variety of important nutrients needed.

 

Mediterranean diet foods:

  1. Consuming small amounts of yogurt and special kind of cheese since they contain calcium.
  2. Whole grains and starches like pasta, rice, bread, bran, bulgur, and potatoes.
  3. Fish is typically steamed or grilled, which is recommended to consume several times per week, you can, in addition, have tuna or salmon or mackerel, and stay away from fried fish.
  4. Boil eggs, more than a few times a week,
  5. Consuming red meat, no more than once a week.
  6. Two vegetarian meals at least once every week.
  7. Eating different kinds of legumes, vegetables, grains, herbs, fresh fruits, to help decrease LDL cholesterol in the body, leading to weight loss.
  8. Nuts, they enclose a high proportion of fat except for walnuts, hazelnuts, and almonds. In addition, be careful not to consume them to a large degree except you’re exercising daily.
  9. Consuming vegetables steamed or boiled without high-calorie extras.
  10. At all times use olive oil as an alternative to butter and other oils, for instance, you can make a sauce for pasta by adding up one tablespoon of olive oil, garlic, onion and one tablespoon of tomato sauce to prepare a healthy sauce for your pasta.
  11. Consume fresh fruits instead of sweets.
  12. You can have coffee, tea, but with no sugar and in moderation.

 

Foods that you should avoid in this diet:

  1. Processed foods.
  2. Fried foods.
  3. Fast food – Junk food.
  4. Sugary beverages like regular soft drinks and diet kinds.
  5. Hamburgers, sausage, and bacon.
  6. Cookies and cakes.
  7. Processed meat, high-calorie.

 

And that’s it,

The Mediterranean diet has been well known for decades now and acknowledged no criticism by the World Health Organization, on the contrary to other diets. It also ranked third place out of 35 diets according to U.S. News & World Report.

 

References: 1. 2. 3.
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Military diet – the best way to lose weight fast

Military diet – the best way to lose weight fast
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The Military Diet is created to get you ready for the wedding season and the upcoming summer almost upon you. It states that the combinations of food are prepared to help you to increase your metabolism and burn fat effortlessly, which will make you lose weight faster than ever before.

Those who are prepared to try it can lose up to 10lbs in just 3 days. The most significant thing is that it’s totally natural and healthy.

This diet consists of three days of low-calorie eating. This set is followed by another one of four days of projected calories ingestion of about 1200 Kcal- 1500 Kcal.

The nutrition regime consists of:

Day 1

Breakfast:  2 tbsp. of peanut butter on a piece of wholegrain toast with 1/2 grapefruit, 1 cup of coffee or tea, no sugar.

Lunch: One piece of whole grain toast, half a cup of Tuna and a bowl of green salad in addition to a cup of coffee or tea without sugar.

Dinner: 100 gr. of meat, one cup of green beans, one small apple, half a banana, a cup of chocolate-vanilla ice cream.

Day 2

Breakfast:  one slice of toast (whole grain), half a banana, one egg.

Lunch: a cup of cottage cheese, one hard-boiled egg, plus 5 saltine crackers.

Dinner:  2-3 medium carrots and two hot dogs without the bun, half a cup of broccoli, half a banana, half a cup of vanilla ice cream.

Day 3

Breakfast: one slice of cheddar cheese and 5 saltine crackers, and one apple

Lunch: one slice of toast and one egg,

Dinner: one can of Tuna, half a banana, and a cup of vanilla ice cream.

You can also drink a cup of coffee or tea without sugar between meals. Nevertheless, you should be conscious that the amount of coffee you drink must be limited to three cups a day. You are not permitted to have snacks between meals.

Caution: This diet plan is not suggested for more than three days since it is not a long-term healthy diet plan.

Source:DailyStar.co.uk AuthorityNutrition.com themilitarydiet.com
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Why Ketogenic Diet is the Healthiest Diet. It Kills Cancer, Treats Depression, Migraines, and Autism

Why Ketogenic Diet is the Healthiest Diet. It Kills Cancer, Treats Depression, Migraines, and Autism
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Ketosis is helpful with numerous health problems, but the most significant one is obesity. This diet forces your body to burn the fat and not to burn the calories.  And in turn, to realize this, you must consume over 60-70 % of healthy fats in your diet, like avocado, raw nuts — pecans and macadamia nuts, coconut oil, organic pastured eggs, grass pastured butter.

The procedure of burning the fat is owing to the decreased consummation of carbohydrates. And with the low sugar intake, your body has nothing else left to burn but the fat.

Ketosis is a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood. In contrast to a state of glycolysis in which blood glucose provides most of the energy.

The main purpose in a proper ketogenic diet is to force your body into a metabolic state. This is able with the lack of sugar, and not lack of calories. The body will get used to this diet, so when you decrease the intake in carbs and increase the fat intake, your body will turn toward the ketones and they will turn into its energy source.

Here are the advantages of a ketogenic diet:

  1. Promote weight loss

Decreased intake of carbs is the most excellent way to attain the process of weight loss. The ketogenic diet encourages higher fats consuming, medium intake of protein and decreased intake in carbohydrates, and leaving the body with no choice, but to begin producing ketones using the fat and making it the major source of energy.

  1. Fights Cancer

Cancer cells feed on sugar. It is as well the food of tumors and it encourages faster growth of cancer. The ketogenic diet doesn’t contain sugar and it is useful in the treatment and the avoidance of cancer. The normal cells feed with the fat as their source of energy source, but the cancer cells aren’t capable of doing this.

A study published in Redox Biology showed that the ketogenic diet is extremely efficient in the treatment of colon, gastric, and prostate cancer. Dr. Eugene Fine from the Albert Einstein College of Medicine declares that the ketone bodies can destroy cancer due to their ability to bring to an end the energy production in the cancer cells. Dr. Fine has in addition written a paper where he elucidates that it is 100 % natural and achievable to put the cancer patient on an insulin free diet. The amount of ketosis depends on the partial remission and a stable disease, but there is no shortage in calories and no weight loss.

  1. Protects the brain

A diet plentiful in fat and low in carbs is very competent in the treatment of different neurological disorders. This diet is as well efficient in treating Parkinson’s and Alzheimer’s disease. A study estimates the influence of the ketogenic diet on Parkinson’s disease and the participants were put on a 4 to 1 ketogenic diet. Their symptoms were improved by 43% in just one month.

The ketogenic diet is in addition very helpful in other conditions like autism. Autism is almost the same as epilepsy since autism patients as well experience seizures as a result of over thrill of the brain cells. And the ketogenic diet enhanced the condition of many autistic children in the period of 6 months.

Source: www.livingtraditionally.com
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Cardiologist Suggests 5-Day Diet: a Safe Way to Lose 15 Pounds

Cardiologist Suggests 5-Day Diet: a Safe Way to Lose 15 Pounds
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For people who are overweight, those extra pounds significantly increase the health risks – counting risks of diabetes, sleep apnea,  heart disease, gallbladder disease, high blood pressure, and even a wide range of cancers.

 

Obviously, living at a healthy weight will lower your risks enormously.
Toward that end, we are here to help with a new diet developed with a European cardiologist.
This diet when paired with 30 minutes of daily exercise, it can help you safely and healthy to lose up to fifteen pounds!

 

The breakfast is the same everyday: 2 pieces of your favorite fruit, anything but grapes or bananas. For example two apples, two pears, two grapefruits, two oranges etc.

 

Day 1

 

  • Lunch: one orange, 1 egg, 200 ml. of yogurt,
  • Dinner: two pieces of toast, two boiled eggs, two tomatoes, ½ a cucumber or a small bowl of lettuce,

 

Day 2

 

  • Lunch: one orange, 200ml yogurt, one boiled egg
  • Dinner: 125 gr. of red meat, one piece of toast, a cup of tea or coffee with no sugar, one orange

 

Day 3

 

  • Lunch: one boiled egg one cucumber, one orange,
  • Dinner: a piece of toast, 125 gr. of cooked red meat, one orange, a cup of coffee or tea with no sugar

 

Day 4

 

  • Lunch: one orange, a piece of toast, 125 gr. of cottage cheese
  • Dinner: the same as day 3

 

Day 5

 

  • Lunch: a piece of toast, 1 tomato, 200 gr. of cooked meat or fish,
  • Dinner: ½ a pound of cooked carrots, potatoes and peas

 

 

We advise you to follow this protocol for a five-day cycle, and then have a two-day rest, before starting this cycle again. You should eat the vegetables without salt, and alcohol should be completely avoided. If you at present suffer health issues, check with your doctor first.

source:
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Lemonade Diet – Lose 19 pounds in 14 days!

Lemonade Diet – Lose 19 pounds in 14 days!
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The Lemonade Diet lasts for 2 weeks and you can lose up to 19 pounds of surplus weight. The basic standard of lemonade diet is a purification of toxins caused by unhealthy lifestyle and fast weight loss.

The lemonade should be prepared in the following way.  In 2L of boiling water, squeeze the juice of 3 organic lemons and then add 14 tablespoons of maple syrup and ½ teaspoon of  Cayenne Pepper and stir.

Consume this magical lemonade all through the day in tiny sips every time you start feeling hungry.

Lemon juice as a fraction of the lemonade will help your body to eliminate toxins and fat. Maple syrup will supply the necessary calories and vitamins. Cayenne Pepper will encourage the metabolism.

In order to give your body energy, you need to drink 8-12 glasses of lemonade on a daily basis, which is about 800-1200 calories.

A steady entry is necessary for the lemonade diet. Three days before starting the diet, substitute all semi – finished products and meat with fresh vegetables and fruits. It is essential two days before the diet to consume only liquid food, one day before the diet – drink all day only fresh orange juice (at least 2 liters a day).

Benefits: You will clean your body of all toxins, fast weight loss, your skin will get a special glow. After finishing the lemonade diet, you will feel more energized and vitalized.

CAUTION: Lemonade diet is prohibited to people who feel painful heartburn and suffering from peptic ulcer.

 

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Cucumber Diet – Lose 7 Kilograms In Just One Week

Cucumber Diet – Lose 7 Kilograms In Just One Week
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The cucumber is a vegetable that is loaded with essential nutrients and water, and because of that, it has great detoxifying properties. It is loaded with Vitamin B, C and E, zinc, calcium, magnesium, and fiber. Regular consumption of cucumbers can cleanse your body of toxins, cleanse the intestinal and digestive tract and speed up the metabolism. It is a very powerful diuretic as it decreases the excess water from your body. It is frequently a part of the detox methods and it is perfect if someone whose diet is based on salt and canned food.

People use cucumber to treat skin troubles like acne and detox the skin. It can assist in losing weight in short time and because of that, this veggie is frequently a part of many diets. If you want to lose few extra pounds quickly and effectively, you ought to try the following diet that can help you lose up to seven kilos in just one week.

There are just a few ingredients that are incorporated and the diet can last from 7-10 days. Like we already mentioned, diet is based on cucumber salad which you can eat as much as you want.

It is highly useful and you don’t have to worry that your body will lack something during this period.

Other ingredients you can consume during the day are:

– 150g of tuna without oil or 2 boiled eggs or 150g of chicken breast
– 2 big boiled potatoes or 3 slices of whole grain bread
– 500g of organic fruits.

When it comes to liquids, you can drink plain water, tea and even coffee of course without sugar. Soft drinks, alcohol, and candies are strictly prohibited.

As a meal or as a brunch, you can eat unlimited amounts of cucumber salad, or you can drink cucumber shake. So, whenever you feel hungry reach for one of these two things.

 

An example of the menu:

Breakfast: Two hard boiled eggs and bowl of cucumber salad;

Snack: One apple or pear and 5 plums;

Lunch: One piece of toast with bowl of cucumber salad

Snack: Cucumber shake;

Dinner: 300 gr. of any kind of fruit you like;

The recipe for cucumber salad:

-400 gr. of cucumbers;
-200 ml. of yogurt or sour milk;
– half onion;
-pinch of salt

Peel the cucumber and cut it into small slices. Add all the other ingredients and then mix them. Enjoy!

The recipe for cucumber shakes:

-One cucumber;
-One apple;
-a handful of spinach;

Put all of the ingredients in a blender and mix. Drink this shake fresh before it loses its healthy properties.
If you follow this diet exactingly, you will lose up to seven kg in just one week.

Source > healthylifevision.com
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How Many Steps a Day Can Help You Lose Weight

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Many people suffer from problems connected to their appearance and body weight. There are as well numerous easy and fast diets, but not all are efficient, and approximately none offers long-lasting results.

It would absolutely be the best to lose weight without being conscious of it!

Well, this is achievable, and all you have to do is to walk more. And here is how much you require walking in order to lose weight!

A number of calories burnt depend on two aspects, the walking area, and the body weight.

In fact, we burn 400 calories per hour while walking with a speed of 4 miles per hour. Consequently, if you want to burn 100 calories, you have to make 2,000 steps or 1 mile of walking. That is, you have to burn 3,500 calories to lose one pound.

The healthiest weight loss is to lose one pound a week. To do this you should burn 500 calories every day, or walk 5 miles.

This looks simple, doesn’t it? And bellow we have more than a few extra tips:

– You can try walking to your workplace and home

– Walk your children every day to school

– Use the stairs every time instead of the elevator

– Do not use bus or taxi, just walk to the station

– Every time park your car a bit further than your destination

– throughout the first week, walk 15-20 minutes to regulate to your new routine, and then steadily increase the time to an hour a day

Therefore, make the required steps, and you will adore your new body!

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Drink One Glass Daily – You Belly Fat Will Disappear In 10 Days!

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The remedy we’ve got for you these days is good if you would like to lose lots of weight while not fasting or exercise.

The remedy is truly a liquid manufactured from cinnamon and honey, that provides varied different health edges besides serving to you lose fat.

The mixture can improve your digestion, detoxify your body and accelerate your metabolism moreover. it’ll conjointly alkalify your body and assist with the breakdown of fat.

Cinnamon may be a sweet spice that gives varied health edges – it improves the absorption of nutrients within the body and regulates the endocrine production, effectively preventing polygenic disease.

On the opposite hand, honey may be a nectar that may boost your digestion and metabolism and assist within the fat burning method.

Here’s how to prepare the remedy:

Ingredients

– 1 teaspoon of cinnamon powder

– 2 teaspoons of organic honey

– A cup of water

Preparation and use

Pour the water in a very pot and produce it to a boil, then add the cinnamon and simmer for some minutes.

Next, leave the remedy to cool down before adding the honey and compounding well.

Drink a glass of it on a daily basis on Associate in Nursing empty abdomen within the morning, and also the results are going to be noticeable soon!

Continue with the treatment till you get the figure you’ve continuously wished.

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