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Q:Hello again! The last couple weeks, after our first conversation, I began to think a lot about changing my diet! I think that now I am convinced that fats are not the reason for obesity and that I really need to change my eating.
A: Glad to hear it!

Q: But after I made the hardest step and took the decision to make a change, a lot of new questions are popping up.
A: Go ahead and tell me what is confusing you!

Q: Well, I really feel confused. I really don’t know how to eat. I think I need some help.

A: I will help you.

Q: So, exactly how do you eat?
A: That’s an easy one! I follow a Paleo diet with some exceptions here and there.

Q: A Paleo diet? That’s getting even harder!
A: Before you start thinking that this is the new magical weight loss diet, I want to explain some things. The Paleo diet is more like a “template”, that hints you what kind of food you need to be eating in order to be in optimal health and feel energetic for different physical activities.

The Paleo diet gives you the basics and the rest is in your own hands. And even if it sounds confusing it isn’t!

You just need to eat meat, eggs, fish, nuts, vegetables ,fruits and seeds.

Q: Sounds delicious! I am aware that I have to exclude processed foods and sugar from my diet, but what about grains? I thought they were healthy!
A: I recommend you read here and here, why grains are not good for your health and how in reality they do more harm than good!

Q: Ok, so what is your opinion about dairy? From what I’ve heard dairy products are excluded from Paleo diet.
A: Dairy products are an arguable case. As a whole, there are people that tolerate dairy very well, but there are a big per cent of people who can’t tolerate dairy.

Besides that there are researches, which point out that grains could contribute for autoimmune diseases, as well as inflammation.

It sounds scary, but if you dig in different researches, you will find out that most of them are done with the consumption of low fat dairy products. That is more food for thought- about the quality of low fat dairy products and their influence on our health!

Personally I do not eat dairy products bought from the store. The only time I could possibly drink milk or eat cheese, is when my grandma gets it from our village and prepares it herself!

I noticed that a lot of people have problems with dairy products bought from the supermarket, but if they eat or drink homemade dairy products, they don’t have stomach aches and other similar complains.

That’s why my advice would be to limit dairy consumption, but if you still want to have some every now and then, just make sure you buy them from a farmer or a village!

In case you want to know more about dairy, read HERE.

Q: Ok, I think I finally understood what to include in my diet. And how do I understand the quantity of the food, that I am supposed to eat?
A: See, that is the problem! And it is the problem of most people. You all think that there is one magical formula, that is gonna solve everybody’s problems. But this is not math! These are individual bodies. And as such, each body has different needs and reacts in a different way to different nutrients. That’s why everybody needs a diet that suits his personal needs!

If you want me to tell you some numbers, my advice is”to keep the fats around 60%, proteins around 30% and 10% carbs. But this looks complicated and it is gonna lead to even more questions.

That is why my advice would be as follows. Try to have a source of protein- meat, eggs, fish; a source of fats- raw nuts, avocado, butter, bacon, olives; a source of carbs- different vegetables and some fruits every now and then, at every meal!

There is one really helpful “rule” for the quantity of your food, and it is- meat should be with the size of your palm, fats should be the size of your thumb, carbs(vegetables) should be about two handfuls!

It seems kind of childish but it really corresponds to the 60%fat:30% proteins:10% carbs.

Q:Thank you! I really got confused with the per cents, but I will give it a try with the “rule”. And how long does this diet last? When could I start eating more stuff?
А: The first and most important thing, when we talk about nutrition is that diets don’t have a deadline. A diet means nutrition plan, a way of eating. If you want to change your life and improve your health, you will need to change your eating.

If the way you eat now, led you to be overweight, feel tired and sluggish, what makes you think that when you start eating like this again, you will have different results?

As it is said, if you always do the same thing, the same way, it is a pure madness to expect a different outcome! That’s why you need to work on your thinking and the way you understand healthy eating!

Learn to eat real, quality food. Learn to cook for yourself and you will find out how much variety you will have and how delicious your food can be! Healthy eating is boring just for those that are too lazy to cook!

How much do you eat? Do you follow a strict, measured nutrition plan or do you trust your body’s signals?


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Here are some pictures from some workouts with my clients!

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!