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Greek Salad

Greek salad has its name, because it was a dish that originated in Greece. It is commonly served as a part of a traditional Greek meal and is one of the most popular salads in Greece. It is a refreshing and light salad and easy to prepare. Oh – and its quite healthy too!

You’ll need:

100 g small tomatoes
¼ cucumber
½ bell pepper
5 lettuce leaves
½ small red onion
100 g feta cheese (17% / 40+)
10 black olives
A dash of dried oregano
A pinch of sea salt

Continue reading Greek Salad

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How should I eat?

The official dietary advice is based on evidence-based science and is meant for people that wish to eat healthily. The dietary advice is continuously updated, so they hold up to the latest news from health science studies. Here are some of the most essentials from the list.

1. Eat a balanced diet – not too much – and be physically active

Remember to implement a lot of vegetables, fruit, and whole-wheat products in your diet every day. Eat different types of fish, lean dairy products, and lean meat during the week – remember that variation is key. Maintain a good balance between your energy intake and your energy usage. Follow the official instructions in regards to physical activity.

2. Eat fruit and a lot of vegetables

Eat six pieces of fruit and vegetables every day – at least half of these should be vegetables. Pick vegetables such as cabbage, broccoli, root vegetables, or beans. Eat vegetables for every meal, and eat fruit or vegetables as snacks – 100 gram of vegetables or fruits are equal to one apple or a large carrot.

3. Eat more fish

Eat fish two times a week for a primary meal. It is recommended that you eat 350 grams of fish per week, of which 200 grams should be salmon, herring, or mackerel. All types count: frozen fish, canned fish, shellfish, and clams.

4. Choose the whole-wheat alternatives

Eat a minimum of 75 grams of whole grain – it is equal to approx. 1 slice of rye bread and 2 deciliters of oatmeal. When you are grocery shopping, go for the whole-wheat options such as brown pasta and brown rice – and stay away from the white bread without any grains.

5. Eat less saturated fat

Cut down on the saturated fat; choose plant oils such as canola oil or olive oil, instead of butter and margarine. For example, fry your food in oil instead of butter.

6. Drink plenty of water

Drink water as a replacement for sodas, alcohol, and juice – this also applies when you are hungry during meals or exercising. When it is hot, you will need more fluid – you can also add tea and coffee, as they are low-calorie options, as well as being low on sugar.

7. Eat food with less salt

Read the description of the foods, when you are grocery shopping, to avoid sugar, fat, salt as well as making sure that you get enough fibers and whole grains. When you are cooking, replace salt with alternative spices or herbs.

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The road to a lasting weight loss

Most people, who have been through a weight loss, end up gaining a few kilos afterward – and some even gain more weight than they lost in the first place. It can be extremely difficult to maintain a new lifestyle that is needed after a finished weight loss when you have achieved the weight loss you wished for.

I usually say that weight loss has no end date, as it is a constant battle to maintain a new lifestyle, and keep healthy habits and get rid of the unhealthy, old habits. Often we wish to lose some weight before a certain event, for example; weddings, but it is certainly just as important to remember the lifestyle after the weight loss.

It is not everybody that can lose weight with the correct tools and guidance. As the biggest obstacle first shows itself after the weight loss has been achieved. Many people have issues getting back on track if they have been on a vacation where the diet and activity level have been different from their everyday. Therefore, an essential part of the guidance in weight loss, if to learn the right portion sizes, and which foods should be avoided completely.

It is all about two things, (1) be aware of your calorie balance: maintain a calorie deficit and (2) never let go of the new, healthy lifestyle – make it a routine. The new habits, gained during weight loss, need to be implemented in your every day for the rest of your life. It is all about keeping a balance, if you choose to eat a piece of cake, or some other sweets, you need to prepare yourself, to give up on something else in your diet. Sweets and other snacks that are eaten between meals might be the reason that your weight loss is not as significant as you have wanted.

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How much weight can I lose with Nupo Diet?

How much can you expect to lose with Nupo? It is obvious that this is a primary question, when considering a diet. However, it is also one of the hardest questions to answer, as the amount, and the rate we lose that amount, is very individual.

However, to give an indication, you will typically – after 8 weeks – lose around 10-15% of your starting weight, if you follow the Nupo diet without deviation with 6 sachets per day – and nothing else, but plenty of calorie free liquid. Following this will increase the speed of your results, and fast results are for many equal an increase in the motivation to continue.

NUPO’S WEIGHT LOSS CALCULATOR

Weight loss is simply about providing your body with fewer calories than it actually needs. With Nupo’s weight loss calculator, you get an indication and estimation on how many days it will take for you to achieve your desired weight loss goal with Nupo, or with another type of diet, which provides you with a daily calorie intake of approx. 700 calories. The calculation is based on the 35+ clinical studies that is behind Nupo Diet. For some it goes fast, and for some it goes a little slower – the results are as unique as we are as people.

What have you got to lose?

Estimate how many days it will take to achieve your desired weight loss with Nupo Diet. Read the guidelines here.

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What is a VLCD diet?

VLCD stands for Very Low Calorie Diet. A VLCD diet is characterized by the amount of calories that is consumed per day, which usually is between 600-1200 calories a day. With Nupo Diet, you get approx. 700 calories per day.

Read more about Nupo Diet here.

Calculate your weight loss with Nupo

There is not a concrete formular that shows you exactly how much you can lose with Nupo. However, there are some “rule of thumbs”, which can provide you with a decent indication on what you can expect. The following calculation is therefore not complete precise, but gives you an estimation of what you can expect if you choose Nupo.

To maintain your weight, it is crucial to be in an energy balance. This means that you eat the same of amount energy that your body uses. Therefore, weight gain is due to an indifference in the energy balance, where you consume more energy than your body needs, and the opposite happens when you use more energy than you eat – you will lose weight. How much energy you need per day depends on your metabolism that consist of:

1) Resting metabolic rate

The energy your body needs to keep itself alive, when you are in a relaxing state. This is primarily the energy that your body uses to breath and make your heart beat.

2) Energy conversion

The energy your body needs to transform the food you are eating. Some foods demand more energy from the body to transform (e.g. proteins), and other foods is fairly easy for the body to transform (e.g. simpel carbohydrates such as white bread and potatoes).

3) Physical activity level

Your resting metabolic rate is behind approx. 50-70% of what your body burns, while being physical activity is approx. 20-40%.

The average woman needs approx. 2000 calories per day to maintain an energy balance, while the average man needs approx. 2500 calories. This may deviate a little, however it is not a considerable amount from person to person. The body works different and reacts different to changes – but we can estimate an expected weight loss by following calculation.

Expected weight loss with Nupo Diet

For an average female:

Intake: approx. 700 calories per day.
Calorie deficit: 1300 calories  (1300 x 7 days = 9100)
Calorie deficit per week: 9100 calories.
1 kg. fat tissue is 7000 calories (9100 divided by 7000)
Expected weight loss per week: 1.3 kg.

For an average male:

Intake: approx. 700 calories per day.
Calorie deficit: 1800 calories  (1800 x 7 days = 12600)
Calorie deficit per week: 12600 calories.
1 kg. fat tissue is 7000 calories (12600 divided by 7000)
Expected weight loss per week: 1.8 kg.

Weight loss with a normal, healthy diet

With a healthy and energy restricted diet, it is nearly impossible to cover all the body’s basic nutritional requirements and be in a significant energy deficit at the same time. Therefore, you will undeniably consume more calories with a normal diet. The average female needs approx. 1200 calories per day, to provide their body with something to live of.

Calculation of weight loss with a normal, energy restricted diet – for an average female

Intake: approx. 1200 calories daily
Calorie deficit per day: = 800 calories (800 x 7 days = 5600)
Calorie deficit per week: 5600 calories.
1 kg. fat tissue is 7000 kcal (5600 divided by 7000)
Expected weight loss per week: 0.8 kg.

Expectations and results with Nupo within a period of 8 weeks

The clinical studies show, as aforementioned, that it is possible, with an 8 week period, to lose approx. 10-15% of your starting weight.

A female that weighs 75 kg will, in 8 weeks, be expected to lose approx. 7.5-11 kg. by replacing her diet with Nupo Diet – and therefore end on a weight that is approx. 64-67.5 kg.

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Great (… and alternative) sources of protein

Protein is the building block of your muscles, and therefore it should be an important part of your diet. We use protein to build and maintain our muscles, so it is important that you incorporate enough protein during your everyday. The need for protein is around 0.8 – 1.5 grams per kilogram of body weight for healthy, adult people.

plant-based-protein-alternativesFor example, if you weigh 80 kilograms, your need for protein is around 64 – 120 grams per day. If you go to the gym and do for example strength training, your need for proteins might be higher. For the most part, people in the Western world cover theirs recommend protein intake with a regular, healthy diet.

When talking about protein, most people think about protein sources such as meat or chicken, but there are many great, plant-based alternatives such as dried lentils (26-gram protein per 100 gram), yellow peas (22-gram protein per 100 gram), and white beans (21,3-gram protein per 100 gram). This is the same amount (…and sometimes more) of protein that you will find in meat and chicken.

Therefore, you do not necessarily have to eat meat to get your protein, as aforementioned plenty of lentils, peas, and beans contain just as much protein as the meat alternatives. Therefore, there is no problem in having a “meat-free” day or two during the week, both sources of protein are great at building and maintaining muscles – the one is not necessarily better than the other is.

Nupo has protein bars in their assortment called Protein Bite, which is a small, handy protein bar that is easy to bring as a snack before and after your workout – the bar contains 12 grams of protein. Nupo’s protein bar has the advantage that is a smaller variant when compared to the others on the market, which means that it is a snack, and does not feel like an entire meal. Nupo’s Protein Bites come in two different flavor profiles; Chocolate and Caramel/Ginger.

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What is ketosis?

nupo-diet-ketose-keto-diæt

“The new black” amongst diets are the so-called keto-diets. A common denominator for these diets is that you consume very few carbohydrates and a larger amount of fat when compared to the official recommendations. However, what is ketosis?

A simple explanation is that ketosis is a state, in which your body gets its energy from its fat stores instead of the glycogen stores in your muscles. Normally, your body’s fuel comes from carbohydrates, which are stored in the muscles as glycogen. When you decrease/limit your carbohydrate intake, you will force your body to find an alternative energy source – in this case: stored fat. When the body begins to use the stored fat as fuel, the body will transform the fat into ketones, which it uses as fuel instead of glycogen.

If you read about keto-diets, where you eat regular food with a low amount of carbohydrates, there are many different theories about how many carbohydrates, you are allowed to consume to enter the state of ketosis and maintain that state. With Nupo’s VLCD (Very Low-Calorie Diet), you get a lower amount of carbohydrates, than a normal diet – that follows the official recommendations – and therefore you will enter the state of ketosis, by using Nupo’s VLCD Diet Shakes. You will maintain the state of ketosis, by sticking to the Nupo Diet – you can use Nupo’s Diet Shakes for up to three weeks.

If you start complementing the Nupo Diet with other foods, you might not achieve the same success – to give yourself a better chance for success, you must stay strictly to the Nupo Diet. This is because, if you add other foods to your diet, you might lose the state of ketosis, even though you are still in a calorie- and carbohydrate deficit. It can be very difficult to be on a keto diet with regular foods, as it is strict regarding the food you may, and may not, eat.

With Nupo’s VLCD Diet Shakes, you get all the necessary nutrients and vitamins, and a calorie- and carbohydrate deficit, which makes it easier to maintain the state of ketosis. A positive side effect of ketosis is that it lowers your appetite, which is smart if you want to lose weight, and this is even though you are consuming fewer calories and a regular diet – it takes a couple of days on Nupo, to get to this state.

Nupo has presented three new products to their VLCD-line, which are an Oatmeal – Apple Cinnamon, and two soups: Diet Soup – Tomato and Diet Soup – Vegetable. This means that Nupo has three soups, which is great as a lunch or dinner alternative, and the Oatmeal is perfect as breakfast. Furthermore, Nupo’s classic Diet Shakes comes in five different variations: Mango Vanilla, Blueberry Raspberry, Strawberry, Chocolate Flavour, and Café Latte. It is important that you stick to the diet, give yourself the best preconditions for a successful weight loss, and do not complement the diet with regular foods that might affect the state of ketosis.

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Men’s health (…or lack of it?)

Did you know that men are not as good at taking care of themselves as women are? If you are in a relationship with a man, this might not come as the biggest surprise. Generally, men are worse at visiting the doctor, when they are sick or feeling down, and men have a tendency to “lie to themselves” and see themselves as being healthier than they really are.

Men are generally not as good at eating healthy as women are. Men’s health and eating habits have been a subject of research for many years – studies show that men’s education has an effect on their eating habits; a longer education means healthier eating habits. Women are also superior when it comes to eating fruits and vegetables. There are tons of benefits, which you give yourself if you eat healthy on a daily basis – we are doing our children a massive favor, if we teach them to enjoy some of the healthier alternatives. Children copy their parents from a very young age – we are their idols – so by eating healthy, we have the possibility of affecting our kids, to eat fruit and vegetables as well.

As a health consultant, I rarely experience having single men for my consultations. Their partner usually accompanies the male clients I have. Despite the rarity, the men I have for my consultations are extremely easy to work with, and they show great results when they are given a plan, which they need to follow. The same can be said about the Nupo Diet products, if you follow the instructions, you will most likely have positive results.

“Men’s Health Week”, is an international event that starts on the 11th of June, and ends on the 17th of June. The event is used to create awareness about men’s health or lack of it. If you somebody – more specifically a man – that does not eat very healthy, then give them a friendly reminder, and help them to begin a healthier lifestyle.

Health consultant, Team Nupo.

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How do I keep my weight in December?

December is supposed to be a cozy month, where you should not be concerned with unnecessary stress. Quite a lot of people start worrying in advance, about how they are supposed to handle all these extra calories, which they will be offered this month. It quickly adds up, if you say, “Yes please” every time someone offers you something delicious.

If your December is filled with parties and social gatherings, it might be a good idea to keep an extra eye on the number of calories you consume, so it does not end up with your clothes starting to tighten around the waist. If you are invited to parties during December, you might want to cut back on the calories some days before, as well as some days after – that way you limit the possibility of it be visible on your waistline.

It means that you try to cut back (or remove) all unnecessary calories in your diet before and after the big party. Try the whole-wheat alternatives to bread, pasta, and rice, which gives you the needed satiety – that way you make sure that you eat less. In addition, of course, it is recommended that you eat a lot of fruits and vegetables! When looking for meat, choose something lean such as chicken, turkey, or even fish, and aim for something that is low fat. Avoid beverages filled with sugar whether it is alcohol or non-alcohol and drink plenty of water. Limit yourself to one portion at each meal (breakfast, lunch, and dinner) and limit your snacks to fruits or vegetables. Eat something at home – such as fruits, etc. – before you attend the party that way you avoid emptying the bowl filled with chips and candy because you are hungry before they serve the starters.

If you – despite everything – have gained a few kilos during December, you can easily get rid of them again by using Nupo’s VLCD (Very Low-Calorie Diet) Shakes, which are available in five different flavors: Strawberry, Mango Vanilla, Caffe Latte, Blueberry Raspberry, and Chocolate Flavour. You should drink six shakes every day as well as making sure that you drink at least two liters of water. You do not need anything besides the shakes, as they contain all the nutrition you need. Advantageously, you can schedule some extra physical activity in your every day in December. It makes some additional room for some extra calories during December, as well as helping your digestion, strengthen your heart, and provide you with a better night’s sleep – all in all, a solid investment. However, remember to stay realistic and do not aim way too high, you need to be motivated to repeat it the next day as well. If you are trying to increase your physical activity during December, then try to set some goals for yourself, but remember to stay realistic – it should be a successful experience!

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Healthy Christmas sweets

It is almost impossible to get through December without making or eating Christmas sweets. I do not advocate that you should eliminate anything such as Christmas sweets from your diet. Every kind of food can be part of a healthy diet, but of course, you cannot eat unlimited amounts of Christmas sweets.

You will not gain weight just because you eat a piece of Christmas sweets once in a while. But no matter if you eat a bought sweet or you eat your own homemade sweets you will have a bigger calorie intake than normal unless you eliminate something else from your diet. If you want Christmas sweets that are healthier than the sweets you can buy in ordinary shops, a large number of recipes are found on the internet.

It is often a recipe where the main ingredient is dates or oats. The fat is often coconut oil and the sugar has been substituted with an artificial sweetener or honey. The homemade version does not necessarily have fewer calories but the content of fibers and micronutrients is off course higher.

If you like a quick version of a healthier sweet you can take a Nupo Life bar and cut it into smaller pieces and dip the pieces in melted chocolate. The Nupo Life bars consist of healthy natural ingredients and contain different vitamins and minerals. No matter which flavor you prefer you will get a healthy snack.

If you like to make your own Christmas sweets, I have some suggestions for you to make yours less unhealthy. They contain nuts and chocolate and they do not contain sugar.

Nuts mixed with chocolate:

1) Almonds

2) Walnuts

3) Hazelnuts

4) Dark chocolate with a high content of cocoa

Melt the chocolate in the microwave.
When the chocolate is melted put the nuts in and turn them around in the chocolate with a spoon.
Put a few of the chocolate-covered nuts in a small candy cup or on a piece of baking paper.
When the chocolate is stiff they are ready to eat.

Here is another variation:

1) Different kind of dried fruit such as mango, melon, cranberries, raisins

2) Rice Crispies or Corn Flakes

3) Dark chocolate

Melt the chocolate, put in the other ingredients, and turn them around in the chocolate with a spoon.
Pour the chocolate into a small baking pan covered with baking paper and let it stiffen.
When stiff, break it into smaller portions and they are ready to eat.

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Is chocolate healthy?

Most people fancy chocolate. Chocolate is different compared to other kinds of food or sweets, as chocolate comes in a huge variety of different flavors and consistencies. Dark chocolate contains a number of ingredients that are healthy for the human body. It contains flavonoids that suppress inflammation and atherosclerosis and helps lower your blood pressure. 

When I make individual diet plans for my clients who want to lose weight, I always ask them if there is anything they do NOT want to eliminate from their diet. Most of them are honest about what they really would like to have on their diet plan. A lot of clients for example do not want to have an alcohol-free life and they want to be able to drink a glass of wine maybe every other day. Other clients want to be able to eat a roll with butter and cheese on Saturday morning when they have breakfast with their family.

More of my clients need something sweet or a piece of chocolate in the evening with their coffee or tea.

Most people get really surprised when they learn that all the things mentioned above (and all other kinds of food for that matter) can be part of a healthy calorie-reduced diet plan. Of course, you cannot consume an unlimited amount of chocolate if you want to lose weight, but chocolate can be part of a healthy and varied diet and even if you want to lose weight. If your diet plan consists of the food that you normally eat but in the right portion sizes, you are more likely to have a successful weight loss. Being able to eat a piece of chocolate for your evening tea or coffee is often the one thing that makes you able to pass the other 117 times a day when you are being offered something that is not part of your diet plan.

If you want to live a healthy life and maybe lose weight too, Nupo offers a variety of products that can help you on your weight loss journey. If you fancy the taste of chocolate, Nupo has several products that have cocoa or chocolate flavor. One of the flavors of the Nupo VLCD powder in Chocolate Flavour is great for weight loss if that is your goal. The taste is really good and it gets even better if you blend it with ice cubes. It also comes in other great tastes, it is of course individual which one you prefer. Nupo VLCD is a full meal replacement and you can replace all your food with the Nupo VLCD diet. All you have to do is to shake six shakes a day and drink them. When you drink six Nupo VLCD shakes every day, your calorie intake will be lower than your calorie need and you will lose weight. Besides the six shakes, you also need to drink two liters of water a day.

Nupo also offers a series called Nupo One Meal. These products are meal replacements and you can replace up to two meals a day with one of these products. The series consists of ready-to-drink shakes, pancakes, and bars. One of the four shakes has Chocolate Flavour and it is an easy meal to bring along on busy days. Several of the bars are chocolate-covered. For example, one of the bars has an intense flavor of chocolate, and another bar is called Brownie Crunch and it has the taste of crunchy chocolate brownie. I often hear from clients that their weight loss journey is bearable because they can eat at a bar once in a while. Many people use the bars as a snack when their colleagues are having cake. If you eat half a bar, as a snack, you have only eaten 100 calories.

Health consultant, Team Nupo.