To get a six-pack, you need optimal training, discipline and a nutritional concept. Women have a little harder time reaching a washboard belly than men. We'll tell you which workouts and recipes will help you get closer to your goal.

For many people, a six-pack is the epitome of sportiness and maximum attractiveness – and often the major goal of all efforts during training.

The fact that the muscle is often covered with a relatively high percentage of body fat does not exactly make it easier to show its benefits. So, it is even more important to know how you can make your washboard belly visible with the right training and optimal nutrition.

Is a six-pack healthy at all?

While normal fat, visible from the outside on the buttocks, thighs and hips, serves to keep us warm and isolate the body, fat on the abdomen can be a common sign that visceral fat has also formed.

This is adipose tissue, which is located around the organs in the abdominal cavity such as the liver or intestine and can promote high blood pressure, diabetes, heart attacks or strokes.

Basically, this means that a washboard belly that is only visible because there is hardly any fat on the stomach is healthier than no six-pack or too much fat on the stomach.

Can everyone get a six pack?

Basically, the less body fat you have, the better the abdominal muscles will show up. From around 10 percent in men and 15 percent in women, the love handles on the abdomen are usually small enough to expose the abdominal muscles.

If the body fat percentage is higher, the washboard is also not visible. The body fat calculator reveals how high your body fat percentage is and how much body fat is ideal for men and women.

Women have to work their way through a six-pack a little harder than men, since the evolutionary fat distribution ensures that they have up to 35 percent more body fat than men and a lower basal metabolism.

The extent to which the muscle develops (yes, it is actually only one!) Depends on the number of tendons that run horizontally over the straight abdominal muscles and thereby give the belly the typical six-pack shape.

The number of these tendons is different for every person, usually two or three that give the typical washboard-like appearance, but it can also happen that no tendon runs over the stomach, which is why it is quite possible to never get a six-pack can.

In most cases, however, incorrect training or nutrition is to blame for the underdeveloped muscle.

How do you get a visible six-pack?

The misconception that you just have to train your stomach with enough crunches so that the fat on your stomach melts and a six-pack appears, persists.

It is clear, however, that the abdominal workout does not automatically turn the stomach into a trained stomach - the fat on the stomach has to be removed beforehand. To burn it, only endurance training and an appropriate diet help.

Suitable endurance training is, for example, interval training, running or cycling in combination with strength training that makes the muscles grow. This way the belly fat melts while the muscles grow.

In order to start the fat melt effectively, you should know your total turnover in advance, which is made up of the basal metabolic rate and the power metabolic rate, i.e. the amount of energy that the body needs in addition to the basal metabolic rate in its activities.

We can only lose weight if we consume fewer calories than we consume.

The right nutrition for your six-pack

It is not for nothing that it is said that a six-pack is made in the kitchen. With the right nutrition - in addition to cardio training - you can melt the fat on your stomach.

Basically, this means avoiding calories as much as possible (especially in the afternoons and evenings, so that the body can use the time for fat loss overnight), but eating more protein and fat.

Animal products such as lean meat, fish, eggs and cheese are ideal sources of protein. But vegetables such as beans, lentils, peas or soy can also supply the muscles with a sufficient amount of proteins. A common guideline is around 1.5 grams of protein per kilogram of body weight.

The best dishes for a six-pack

• Cod on chickpea ratatouille
• Pikeperch fillet on zucchini and mango vegetables
• Paprika vegetables with steak strips
• Turkey and melon salad with yogurt
• Ham omelets wrap
• Arugula salad with lamb and grilled vegetables

Do's and don'ts on the way to the six-pack

Avoid empty calorie carriers! Food that provides energy quickly is digested just as quickly. This will get you hungry again.

So, eat more foods with so-called multiple sugars such as potatoes, cereals, rice or vegetables, since they are metabolized only slowly by the body and thus ensure a long-lasting feeling of satiety. You should avoid quickly available single and double sugars - such as those made from fruit or desserts.

Better buy fresh than canned food. If you can’t make it to the vegetable stall, go for frozen foods. Due to the shock freezing, the good ingredients are largely preserved.

Bring variety to your menu. Combine ingredients again and again. For example, you can prepare peppers raw in a salad, sometimes as ratatouille, baked or filled.

You should also stay away from alcohol. It inhibits the burning of fat and can, especially in men, in whom the fat is mainly deposited on the abdomen, lead to heat.

You don't have to be an elite athlete to achieve challenges or any adventure that demands the body to push its physical limits.

Is the physical resistance in the mind?

"I have trained many celebrities and helped them complete incredible challenges," said sports science specialist Greg Whyte. "And it is clear that even those with little experience and little time to train can do it."

Known as the "Marathon Man," comedian Eddie Izzard completed the marathons as part of a charity campaign.

Whyte was in charge of training Davina McCall when she agreed to complete a triathlon for charity and travel 800 kilometers in seven days, as well as the challenge of comedian Eddie Izzard, who ran 27 marathons in 27 days.

"Being able to do a very demanding exercise is like everything in life, it takes determination and tenacity, the ability to follow when you fall and learn from your failures," the sports training specialist told the BBC.

"The most important thing is motivation, which is what allows you to overcome the moments when you feel worse."

Vision and conviction

According to Whyte, anyone can take on challenges that he never thought he could achieve, but for this it is necessary to follow a series of recommendations that he himself drew up.

At times, it seemed that Davina McCall was not going to be able to complete her challenge, but the presenter did not give up.

"It is easier to succeed if you choose a challenge that you enjoy, a good training plan, support and motivation," he explained.

For this "the first thing you need is to have the vision of what you want to do, that it is something that will take you out of your comfort zone, but that is where the magic is."

How can the body have more resistance to exercise?

"And second is the conviction you have to have to achieve it, believe that you can do it despite the voices, including yours, that tell you that you will fail."

These are the keys to the Whyte method to increase the resistance of the people he trains, to which he always undergoes a thorough medical review to know and counteract any physical problems they may have.

Short and effective

For a long time it was believed that running long distances at a constant rate was the best way to burn body fat.

But now we know that workouts with high intensity intervals can be very effective in reducing fat and increasing the calorie burn of your metabolism.

These are the six recommendations of sports science specialist Greg Whyte.

Circuit training, high intensity classes or routines with variations in the treadmill or exercise bike are very effective ways to burn heat but do not have to last more than 30-45 minutes.

In fact, if they are done at the correct intensity it is not even necessary to last that time.

You have to also think about the practical side, since this type of exercise can be done at any time of the day which will help you maintain a regularity that will give you long-term benefits.

Forget the scales

When it comes to losing fat, what really matters? Go down the numbers on the scale every day or look healthy? They are two very different things, since you can lose weight and have an unhealthy appearance.

Weight and body mass index are unreliable indicators to measure people's health, being much better to observe the body composition and fitness.

Weight is not synonymous with health.

For example, you can train hard, go for a run, lift weights in the gym, which will allow you to gain muscle. In that case it is very likely that you will remain at the same weight, but you will feel much better.

It is healthier to focus on better ar the strength, fitness and fat percentage in the body. Track your progress so you know you are going in the right direction. It is that progress that counts.

Use the weights

It is easy to think that if you want to lose weight you should not lift weights, but that is not the case.

By increasing muscle mass, you will also increase your resting metabolic rate which will allow you to burn calories even when you are not exercising.

Before launching into the water, it is important to know the risks of the challenge we set out to develop a clear training plan.

Your biggest muscles are the buttocks, hamstring and quadriceps, and if you work them hard and your body will become a kettle to burn calories.

That will also allow the muscles to strengthen and work longer.

Do it in company

Another aspect of the exercises that is usually ignored is its social benefit. Enrolling in spinning classes or other training sessions will not only allow you to have fun, but they will also serve you to socialize and give you motivation that will stimulate you to succeed in the long term.

Group classes are a good way to maintain the necessary discipline, and they will allow you to visualize in your classmates the goals you want to achieve.

Try new things

The secret to maintaining an exercise routine for a year is that it is fun and varied, but we cannot forget the objective.

Finding an exercise you have fun with is key to achieving a long-term goal.

Psychology is an aspect that plays a crucial role in physical activity and if you do not plan to be an elite athlete you have the benefit of being able to do what you want when you want.

High intensity sessions, outdoors, in the gym, weights, bicycle, swimming, running, a whole range of options that will allow you to maintain enthusiasm.

Do not believe in false promises

If you want to have a healthier life and improve your fitness, forget about New Year 's resolutions or commercials that promise results "immediately".

The way to achieve this is to consider a long-term plan, which can be adapted to changes in your health and physical condition.

That is the only formula that will allow you to increase your resistance without getting bored.

Scientists came to the conclusion that losing weight can be done without strict diets, using only mental abilities. You just need to know how it works.

Doctor of Psychology Eric Robinson from the University of Liverpool has developed an unusual method of weight loss and claims that almost any of us can use it. The only thing needed for this is our memory.

People often imagine losing weight as a struggle with the excessive appetites of their own stomach, but psychologists are inclined to think that consciousness carries no less responsibility for the formation of hunger. Moreover, I am sure Robinson, the role of the brain in this process is so great that you can feel full, just remembering in detail what you ate for the last time.

"According to a number of studies, hidden psychological factors can affect appetite, but most people don’t know about it," he says. "But this is very important, given the global trend towards obesity." How does the Robinson method work?

Recent experiments studying the effect of consciousness on appetite are partly based on observations of people suffering from anterograde amnesia - memory impairment of events that occurred after the onset of the disease. Such patients can, for example, enter into a long and fascinating conversation with a person whom they just met, but after 20 minutes completely forget about the conversation and do not even recognize the interlocutor. “Just 20 minutes later, they will no longer remember what just happened to them,” says Robinson.

The same thing happens with these patients when eating. In one study involved a former musician and former banker. Both suffered anterograde amnesia after being infected with a herpes infection, which damaged the hippocampal formation, the part of the temporal lobe of the brain responsible for storing new memories. First, the participants in the experiment were given a plate of sandwiches and cakes and asked to eat until they were full. The plates were then removed, and after 15 minutes returned again filled. Healthy subjects were no longer hungry, but the two amnesic were happy to eat again. "Such patients forget that they have already eaten, and if after a while they are offered a snack, they will start eating again," said Glyn Humphries of the University of Oxford, who conducted this experiment.

Despite a poor memory, two participants with amnesia still retained some semblance of memories of just eaten. In the second part of the experiment, they were given the opportunity to try rice pudding, chips or chocolate, and after a while they again offered the same set of products. Most ordinary people have a tendency to diversify their taste sensations, so they will not choose the same dish twice in a row - this phenomenon is known as sensory-specific saturation. It is noteworthy that two patients with amnesia also showed less interest in the product that was chosen for the first time - although they could not recall that they had eaten it recently. Apparently, they did not experience problems with the processing of sensory information - simply their brain was not able to form a clear, conscious memory of the process of eating.

It would seem that a healthy brain should notice what its owner eats. However, recent studies confirm that the brain is easy to fool. Jeff Branstrom of the University of Bristol set up a witty experiment. Volunteers were offered a simple task - to eat a bowl of soup. They did not know that a tube was inserted into the bottom of the bowl, passing through the table, through which Branstrom could imperceptibly add soup to some of the subjects during the meal. Thus, some of the participants in the experiment ate more than they thought. Observation of the volunteers continued throughout the day: as it turned out, the amount of food they ate after eating the soup was much more dependent on whether they estimated the volume of their bowl large or small before starting the meal, than on the real ones. the amount of soup that Branstrom fed them.

Tormenting hunger? You just forgot that you already ate

All these facts disprove the theory that only the hormones of the stomach are responsible for the feeling of hunger. "This does not mean that the stomach has nothing to do with it, but the role of cognitive activity in shaping appetite has still been seriously underestimated," says Branstrom. And in certain circumstances, our thoughts can be crucial.

Neglecting this can lead to negative consequences in our hectic times. Snacks in the workplace have become ubiquitous, and at dinner, many of us watch TV or are busy with our smartphones. All these distracting factors blunt the memory of what was eaten. So, in one of the experiments, Branstrom asked the subjects during lunch to take one hand with a meal, and the other with folding solitaire. After that, they hardly remembered what they ate, and then constantly “bitten” during the day.

It is for this reason that scientists are exploring the possibility of enhancing food memories at the level of sensory perception. Robinson recently tried to achieve "conscious eating" among subjects. He lost to a group of overweight women, absorbing ham sandwiches, a three-minute audio recording urging them to fully concentrate on the feelings derived from the look, taste and smell of the food. The control group of subjects took food to the accompaniment of melodious cuckoo cuckooing. As Robinson expected, the people who were asked to relish the food subsequently gave a more complete description of what they ate, and at the next meal after three hours they consumed 30% fewer calories.

This method is not necessarily suitable for everyone who wants to lose weight, but Robinson has a couple of alternative ideas. As the results of one of his experiments testify, if a person is asked to recall what he ate for the last time, his appetite as a whole decreases, reducing the likelihood of overeating. The imagination can also come to the rescue: American scientists have found that if you imagine in great detail the dish that we would like to eat, you can convince yourself that we have actually eaten this dish. In this case, the feeling of hunger is also dulled.

Robinson is currently working on a mobile app that will remind the owner throughout the day to remember what he ate in the morning. However, the scientist admits, it will be possible to verify whether memory manipulations are actually effective as a method of losing weight only during large-scale clinical testing. In addition, Robinson suspects that many may find his method too tedious - especially if a dieter has to listen to an audio recording during each meal.

The good news is that the “conscious eating” method does not reduce the sensory pleasure of the process. On the contrary, subjects enjoy the opportunity to fully appreciate the variety of sensations that food causes. "Who said savoring food is bad?" - says Robinson.

If memory can really be used to dull hunger, in the future people who are overweight will be able to offer a tempting alternative to strict diets - a weight loss program that enhances the pleasure of eating.

Stimulation of the vagus nerve through the outer ear can inhibit the aging of the body by partially activating the nervous system - preliminary, but promising studies by scientists at the University of Leeds show. Specialists from a British university conducted a study among 29 healthy people aged at least 55 years, by connecting to the outer ear of the camera, stimulating the vagus nerve, related to the autonomic nervous system.

The vagus nerve is the longest nerve in the human skull and a mixed nerve, the fibers of which leave the brain in many directions of the body and organs, including the muscles of the pharynx, larynx and palate, heart, lungs, intestines and kidneys, as well as the outer ear.

The vagus nerve affects the work of many systems, regulates the functioning of the lungs, heart and blood pressure, the gastrointestinal tract. With age, the human nervous system is less active, which affects the entire body.

The vagus nerve also functions worse. “The experiment,” explains the author of the study, Dr. Beatrice Breterton of the University of Leeds, “was to stimulate this nerve with a camera connected to the outer ear. This stimulation is painless; only delicate tickling can be felt. During the tests, they were performed for 15 minutes a day for two weeks.”

The British specialist claims that after such simple procedures, the balance between sensitivity management (stimulant) and parasympathetic (inhibitors) improved in the volunteers under study. This was most evident in people in whom it was most drowned. This meant that the mood improved and such people got better sleep.

Dr. Beatrice Bretherton admits that observations are needed on a larger group of people and over a longer period. It is believed that the effects obtained are only the “tip of the iceberg” of what can be achieved through stimulation of the vagus nerve.

Further research aims to show that this method will allow the treatment of heart failure, depression, and the irritable bowel syndrome.

Farmers, doctors and scientists accuse that the chemicals used in agriculture are the cause of serious pathologies which are often fatal. Today, victims and their families are emerging from silence to have these new occupational diseases recognized.

Glyphosate has been the cause of a debate that has divided the member states and the farming community for many months now. After years of intensive production, these farmers decided to tell how they got sick and why they no longer use the pesticide in their fields.

While Greenpeace has presented a petition of 1.3 million signatures, the States have not yet taken a position on the possible re-certification of the world's best-selling pesticide. In addition, farmers have decided to lift the omerta and tell their painful story.

Glyphosate, a health hazard at all levels

The most widely used herbicide in the world, 8,000 tons of glyphosate are dumped in the fields. Used mainly in cereal and fruit crops, traces of the herbicide end up in crops and our plates. Classified as “probable carcinogen” by the WHO, glyphosate therefore constitutes a real danger for the health of consumers, but not the only one. Farmers in direct contact with the product are the main exposed, and the long-term consequences are very serious. As farmers can attest, glyphosate is often responsible for their cancers.

Like Dany whose years of production in intensive agriculture led him to lymphoma (cancer of the lymphatic system). “There is a strong suspicion that my illness was linked to my activity on the farm. Already from the 70s I worked there part time”, he explained. After defeating the disease, he radically changed his mode of production and converted to organic and short circuit.

Glyphosate, a deadly herbicide

Lately, USA gave voice to those who have suffered the adverse effects of pesticide use and mainly glyphosate on health. They are farmers, wives or children of farmers and have decided to lift the omerta on the risks run by professionals but also consumers. Marc Laloux, 79, a retired farmer, has used glyphosate for 30 years. After years of handling and breathing the product, the latter begins to complain of back pain and suffers a violent weight loss (17 kilos in four weeks). It was then in 2013 that she was diagnosed with lymphoma.

“For me, glyphosate is the direct link to the lymphoma I had to treat. Without a doubt. I say, we are on the verge of a major health scandal if we do nothing”.

Same story for a farmer, 62, who used the product for almost 18 years before switching to organic farming. In 2013, he developed a lymphoma recognized as an occupational disease. Indeed, several cases of lymphomas developed by farmers have been recognized as “occupational disease”, due to the impact of pesticides on their health. This is what the daughter of a farmer who died of lymphoma causes in 2016, says.

“In 2015 an MSA expert came to my father to ask him for the list of products he had used during his career. … It was atrazine and glyphosate that helped establish the link and assign occupational disease status”.

What is the state doing to ban glyphosate?

Deemed "probable carcinogen", the herbicide should be withdrawn from the market but how soon? That is the question.

This is stated by Lierre Keith, author of 'The vegetarian myth', who argues that, in the face of the belief of vegans, agriculture is doing untold damage to the planet

"Agriculture is carnivorous: what it eats are ecosystems and ingests them whole," explains the writer, who was vegan for 20 years... until her diet took its toll

Neither fertilizers nor antibiotics

"The population's capacity for growth is infinitely greater than the earth's ability to produce food for man." One Thomas Malthus said it back in 1798. According to his calculations, 1880 was the estimated date for the situation to be unsustainable. But it did not take into account famines or wars, which decimated the world population, nor the exponential development of the industrial revolutions that were to come. And yet, that guillotine is still there, threatening to cut off our heads because of growth that doesn't seem to know limits. These limits exist and we have already exceeded them. As the shed is mounted, in 2050 we will be about 10,000 million inhabitants on this wonderful and crazy planet.

We try to get into this labyrinth of data, catastrophic predictions, food fashions and the omnimous power of the food industry. The magic solution to improve food, health and combat environmental damage lies in vegetables. Or so some claim. It was unquestionable for Lierre Keith, feminist writer and ecologist, author of The Vegetarian Myth (Captain Swing), a book halfway between the personal diary, the essay and the call to arms. Keith held on to that idea as something irrefutable during the 20 years he was vegan, until his body said enough. What he now intends to call into question is the identity built around vegetarianism, trying to dismantle the moral, political and health reasons wielded by vegans. He does not always succeed, but firing at everything and against everyone causes at least one debate that seems necessary." The people who care most about environmental destruction do not understand that they are part of the problem," he explains by phone from California.

Vegans who use ethical arguments not to eat animals cling to the idea that they do not participate in the death of any living being. His hands are not stained with blood and, therefore, his conscience is calm. "Monocultures devastate the original inhabitants so that invaders can take over the land," he says in the book. «It is a biological cleaning, a biocide. It is not peaceful. It is not sustainable. And every small portion of food is loaded with death ». Industrial agriculture ends the richness of the soil, displaces and extinguishes species, modifies the riverbeds, dries them out and pollutes: «Agriculture is carnivorous: what it eats are ecosystems and ingests them whole».

Keith is aware that up to 70% of the grain produced in the world is destined for animal consumption, an effective way to fatten cattle to produce cheap meat but not without risks and devastating consequences. «Everything they say about industrial livestock is true. It is a cruel, wasteful and destructive activity ». But, Keith argues, eating a tofu burger and a veal burger does not differ so much in terms of its impact on the environment and biodiversity.

Is it true that the more meat we eat the more carbon footprint our food has?

The real problem is that only the environmental costs of industrial livestock meat are taken into account, which has a gigantic carbon footprint because it is feeding the animals wrongly. Especially corn is used, which contributes directly to global warming, because all its fertilizers are made from oil and gas. But corn is not the natural food of ruminants, but grass. The moment you put the cattle back to eat grass, you recover a biological system that works perfectly and absorbs carbon instead of releasing it. The problem is not ruminants, but the dependence of human beings on fossil fuels.

Of course, we prefer to focus on food waste: “FAO itself assumes that the Green Revolution, which was designed to exponentially increase food production, is an exhausted model and has left us with a terrible inheritance. This productivist model has led us to produce such a quantity of cereals that in the end we are throwing a third part, a surplus with which we could feed the population we will have in 2050”. The Green Revolution of which the Greenpeace spokesperson speaks began in the late 1960s and was based on high-yield varieties of cereal grains, distribution of hybrid seeds, synthetic fertilizers and pesticides. The initiative was reinforced in the US, Keith argues, “for a public policy that argued that everyone should adopt a diet low in fat and high in carbohydrates. It was an experiment conducted with the entire American population. 50 years later, we can say that all they got was to make us fatter, sicker and more stupid. And they are not insulting, but the description of a reality. It is something that has destroyed us. Now we come to the other workhorse of the author of The Vegetarian Myth, the main reason she started writing the book: her deteriorated health. After 20 years of vegan diet, she developed a degenerative joint disease (spondylosis) that will accompany her for the rest of her life. To this we must add episodes of hypoglycemia, exhaustion, nausea, anxiety, depression, disappearance of the rule... Symptoms that are responsible for linking the deficiencies of your diet in the pages of the book.

The whole truth about the effect of animal protein on the body

If you think that the passion for vegetarianism has long abated, and the question itself is no longer relevant, then you are mistaken: there are even more requests for meat that are harmful or useful in our time than 10 years ago. Science does not give an unambiguous answer to the question of whether meat should be abandoned altogether.

What happens to the body when you stop eating meat?

Vegetarianism is a nutrition system based on the complete or partial rejection of meat. The popularity of vegetarianism has been consistently high for the past year: in almost all restaurants, in addition to the main menu, there is a whole list of vegetarian and raw food dishes. If we discard the moral aspect and tribute to fashion, we consider the rejection of meat from a scientific point of view.

There is no unequivocal evidence that vegetarianism is useful or harmful.

However, speaking about the benefits of vegetarianism, the following is always noted:-

Plant foods have little energy value. On the one hand, it is good to lose weight on vegetables, but the difficulty of this method is that saturation is very fast.

If the meat is completely replaced with vegetables and fruits, then you can not only reduce subcutaneous fat, but also remove toxins and toxins from the body. There is nothing better to normalize metabolic processes in the body. However, a 5-day course of refusing meat is sometimes enough to detox. Unlike animal food, vegetable does not cause auto-toxicity, does not poison the human body with decay products during digestion.

As many studies show, adherents of vegetarianism suffer less from hypertension, diabetes mellitus and cardiovascular diseases.

Plant products do not contribute to the development of atherosclerosis, as they do not have atherogenic properties.

What happens to the body when you stop eating meat?

Refusal of meat guarantees a reduction in the risk of obesity, coronary heart disease and type 2 diabetes.

But the coin has a downside. Deficiencies of amino acids, iron, zinc, calcium, vitamins D and B12, polyunsaturated omega-3 fatty acids, and dietary fiber are considered universally recognized deficiencies in vegetarian nutrition. In addition, vegetable protein has a small amino acid composition and is absorbed worse by the body. A serious lack of protein over time can affect the functioning of the immune and reproductive systems.

In products of animal origin is the so-called heme iron, which is better absorbed than iron from plant products (15-35% versus 2-20%). At the same time, absorption is dependent on concomitant factors: for example, tannin contained in tea and coffee affects the absorption of iron, as well as its phytic acid found in legumes, nuts, seeds and grains. In addition, soy protein can create an insoluble compound with iron.

What happens to the body when you stop eating meat? 

You should be aware that milk and eggs are not a sufficient source of iron, therefore lacto-vegetarians are also susceptible to iron deficiency, as are vegetarians and vegans.

How to solve the problem: monitor the sufficient intake of ascorbic acid, which prevents the formation of insoluble iron compounds and improves absorption by 3-4 times.

Foods rich in ascorbic acid must be taken at the same time as foods containing iron.

Plant foods are rich in omega-6 fatty acids, but poor in omega-3s. Omega-3 fatty acids, which include Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), or their pro forma alpha linolenic acid (ALA), are important for the cardiovascular system, eyes and brain development. If a person eats fish, eggs or a large amount of algae, then the problem of deficiency of omega-3 fatty acids does not arise.

How to solve the problem: if the diet does not include seafood and eggs, then you should pay attention to the fact that the diet contains a sufficient number of sources of alpha-linolenic acid in the diet, such as flaxseed, walnuts, soy. It is possible to use soy milk enriched with appropriate additives or prepared breakfasts.

What proteins should be in a vegetarian diet?

The main difference between proteins of plant and animal origin is the content of amino acids.

Products of animal origin contain all the essential amino acids, and products of plant origin may lack one or more essential amino acids. In this case, you need to add dairy products, soy, and use food artificially enriched with the desired amino acid composition.

Zinc is found both in animal products (oysters, shellfish, liver, poultry and dairy products), and plant origin (legumes, nuts, soy products). However, phytic acid in legumes, nuts, seeds, and grains reduces the bioavailability of zinc. Special methods for preparing food products - soaking, the use of sprouted grains, beans and seeds, as well as bread baking powder - reduce the phytic acid content and increase the bioavailability of zinc.

The problem of calcium deficiency in vegetarians is caused by the use of foods rich in substances that reduce the absorption of calcium (oxalates and phytic acid), and plant proteins that contribute to increased excretion of calcium in the urine. This problem is more pronounced among vegans, since lacto-vegetarians can get enough calcium with milk and dairy products.

It is important to understand that it does not follow from the above that vegetarians necessarily suffer from calcium deficiency, but if this problem is identified, attention should be paid to these nutritional features.

Foods rich in calcium and low in oxalates and phytic acid: cabbage, mustard leaves, turnips, broccoli, dried figs. But with these products it is difficult to fill the body's need for calcium: for this you need to eat them in a huge amount. I recommend getting calcium extra in special supplements.

Given that dairy products and eggs alone do not have enough vitamin B12, it is natural that all vegetarians suffer from a deficiency. Accordingly, it is necessary to daily receive vitamin B12 from other sources: dosage forms, products artificially enriched with cobalamin.

Vegetarians consume more dietary fiber in plant foods than people who eat meat. A person with ordinary food consumes an average of 23 grams of dietary fiber, a vegetarian - 37 grams, a vegan - 47 grams. However, the recommended dose of dietary fiber is unknown.

Based on the foregoing, we can conclude that both a vegetarian diet and a diet containing meat have a number of advantages and disadvantages. If your goal is to lose weight, remove toxins, feel light, then a vegetarian diet will be the right decision for you. However, in this case, you must adhere to the above recommendations for a balanced diet or practice partial rejection of meat courses, for example, for periods of 5 days.

Millions of Americans eat processed food every day, and it’s killing us.

Research has linked processed foods to a range of diseases, including the notorious cardiovascular health problems. The epidemic effects both the quality and quality of food. According to the US Department of Agriculture, in 2009, about 17 million people in the country experienced a "lack of food." The most vulnerable in this situation, according to agency statistics, single mothers, African American and Hispanic families. In 2008, 24.8 million Americans received food stamps every month.

With food stamps you can buy any food in almost any supermarket, even in the most expensive one. You can’t buy alcohol and household goods, such as shampoo, laundry detergent, and so on.

Grocery vouchers, which are not at all like vouchers, but rather on an electronic metro pass, have another limit: a little more than $ 200 can be spent per month. Food stamps were awarded to those whose monthly net income per person does not exceed $ 903, for two - $1,215, for three - $1,526.

 “They told me that: these products are not for you, but for your children,” recalls Vayrim, a mother of two. Two little daughters revolve around a mother laying out food on plates.

“You can buy any food at food stalls in almost any supermarket, even the most expensive one,” says Vayrim. “You can’t buy alcohol and household goods, such as shampoo, laundry detergent, and so on. And you can’t buy ready-made take-away food.”

I went to different shops and chose where it is cheaper, I tried to buy meat, vegetables and cereals. We did not starve.

I look at my last check from the supermarket - almost $30 for a couple of vegetables, 2 kg of fruit, yogurt and a package of granola. I look at another check from the Whole Foods supermarket, which is famous for selling environmentally friendly products. For the same fruits, vegetables and salads - $40. How to live on a little over 200 a month with two young children?

To eat well, you need to cook

On the website of the US Department of Agriculture, which in addition to issuing food stamps has a ton of other functions. There are instructions on healthy eating, such as amount of proteins, fats and carbohydrates per day.

How to lead a healthy lifestyle to a person who would like to, but cannot afford to buy the "right" foods in the required quantity, I ask the professor of New York University and the author of numerous books on healthy eating Marion Nestle.

“This is possible if a person knows how to cook,” the nutritionist Nestle is convinced. “But this requires skills and time, and if both adults work in the family, then where to get this time?”

"On the other hand, the availability of certain products is the result of a national policy. The state subsidizes some products and does not subsidize others, so as a result of such a policy the products that have been processed are the cheapest, but the substances that are least useful to the body in them," she adds.

Food in America has become almost the main determinant of social status. If earlier such a marker was fashion, clothes, now food has taken this place.

Epidemiologist Adam Drewnowski of the University of Washington in Seattle is one of the most respected specialists in his field. In a study he conducted last spring, Drevnovsky showed how prices for some products in Seattle and its environs changed from 2004 to 2008.

Food prices have risen by an average of 25% over these four years, but the most nutritious products (red pepper, oysters, spinach, green salad, etc.) have risen in price by 29%, while the prices for the least nutritious (white sugar, cola, candy) rose only 16%.

Why healthy foods cost more than junk food

Vegetables and fruits from this New York market are not available to everyone.

“Food in America has become almost the main determinant of social status,” says Drevnovsky. “If fashion and clothes were such a marker, now food has taken this place: the rich buy food in some supermarkets or on organic farms, and the poor in others".

However, unlike many other specialists who say that people with a small income do not pay attention to the nutritional value and usefulness of the products they buy because of a lack of knowledge in this area, Drevnowski believes that this is not a matter of education, but of lack of money.

"It's not their fault. They buy what they can afford," the epidemiologist is sure.

“It’s not they who are to blame, but all of us, including the people who determine the country's food policy: how did it happen that wholesome foods cost more than junk food? This should not be,” he said.

Adam Drewnowski says that not only the price has changed, but also the attitude to food.

Drewnowski notes that in this regard, US food policy is not much different from European. "This is a systemic mistake that occurred several decades ago when bets were placed on the mass production of cheap calories - corn, soy and sugar. Subsidies in America and Europe are used to grow these crops," explains Adam Drewnowski.

As a result of this policy, vegetables, fruits, and other healthy vitamin-containing products have become, as Drevnovsky says, a luxury not only for the poor, but also for many members of the middle class. Not only the price has changed, but also the attitude to food.

Food as a medicine

In America, poverty is perceived as a moral loss; the man himself is always blamed for this. I believe that poor people are not always guilty of their poverty and therefore the state should not tell them what to buy and what to eat.

 “Instead of a dining table, people buy a coffee table or eat while sitting at the TV, but mostly those who practically do not cook at home. There are more and more such people,” says Drevnovsky. In America people look at food primarily as a source of calories. Food has become almost a medicine with which you can either cure the disease or aggravate it".

Not so long ago, the American media discussed on their pages a proposal that immediately raised complaints: to ban recipients of food stamps from buying carbonated drinks on them. Health ministry officials say this could be one way to fight obesity among schoolchildren. Opponents called this proposal state intervention in private life.

"I believe that by taking such a measure, the state would thereby show that people using food stamps are making the wrong choice when buying soda," says Drevnowski.

But he makes a reservation: “Another sensitive point: in America, poverty is perceived as a moral loss, the person himself is always blamed for this. I believe that poor people are not always guilty of their poverty and therefore the state should not tell them what to buy and what to eat".

Poverty and obesity

US government subsidizes corn, soy and sugar production. As for obesity, here, according to Drevnovsky's research, among those who use food stamps and other state subsidies, there are not so many overweight people.

"The highest percentage of obesity among those whose annual income ranges from 25 to 50 thousand dollars a year for the whole family," the epidemiologist emphasizes.

Once upon a time, people with this level of income were considered the middle class in America. Now, says Drevnovsky, they can be called "almost poor": this money is enough to feed a family, but not to buy the "right" products.

Many years of research by the scientist indicate that obesity in America is not suffered by those who live below the poverty line (whose income does not exceed 25 thousand dollars a year), but those who barely crossed this line.

“Money, education, and profession — these three categories make it possible to judge whether a person eats well or poorly,” concludes Adam Drevnovsky.

The average American spends 13% of his income every month on food, including going to a restaurant and ordering ready-made meals at home.

My friend Alexandra, who has been living in New York for more than 10 years, also spends about 20% of her salary on food, i.e. $1,000 a month. She also believes that he eats fully, buying almost all the products in expensive supermarkets specializing in the sale of organic food.

It seems that toys are not the only product contaminated with traces of lead. As reported by a group of consumers in the US, more than half of the lipstick contains traces of this metal and a third of the bars have higher levels than those authorized in sweets. Authorities have requested that the issue be analyzed in our country.

At the moment, the FDA (the US agency that regulates drugs and food) has already said that it will investigate this complaint, although it has clarified that in the past these types of alarms have not been confirmed.

The Campaign for Safe Cosmetics group bases its complaint on the analysis of 33 red lipsticks of popular cosmetic brands, which they acquired in different establishments in several American cities.

According to their study, twenty lipstick (61%) contained detectable levels of lead. In the US, health authorities do not set a limit for the levels of this metal allowed in lipsticks, although there is a threshold for the amount of lead allowed in candy: 0.1 ppm (parts per million). In the present analysis, one third of the bars contained higher levels. Specifically, several products of the Maybelline, Cover Girl, Peacekeeper, Dior and L'Oreal brands.

The accumulation in the body of high amounts of this metal can pose health risks, especially in children and pregnant women. The presence of lead in cosmetic products and their ingredients is prohibited. Before the report of the American consumers, many countries hastened to request an investigation on the presence of lead in the lipsticks of the mentioned marks.

Sources of the Institute have clarified that, being a cosmetic product, the issue is not among its powers. They have indicated that they are still studying the subject. Since being a report is not prepared with cosmetic products, they have to analyze to what extent it affects those that are commercialized.

For its part, FDA immediately proceeded to check if the products indicated in the study are for sale in the US with the same composition and, in If necessary, proceed to its rapid withdrawal.

The manufacturers speak

Representatives of the cosmetic industry have rushed to reassure users: "The cosmetic industry, for the sake of the safety of its consumers, does not add lead in its products (...). The potential traces of lead that might be present in the ingredients, they are strictly controlled by the manufacturers of cosmetic products. The finished product goes through strict controls and a safety assessment that guarantees that it is absolutely safe for use," according to sources.

"The levels of lead measured in the Campaign for Safe Cosmetics organization's report are very far from the daily allowable amounts established by the World Health Organization," L'Oréal said in a statement, which stressed that they comply " rigorously "international safety standards. "There is absolutely no safety problem with the products that L'Oréal sells," the group said.

"Lead is never used in cosmetics intentionally. Even then there are regular claims of lead presence in cosmetics. This heavy metal is present naturally in the earth’s environment. We get exposed to lead in our everyday life through breathing, eating and drinking water. At the same time, the lead present in lipsticks is like 1000 times lesser than what we are exposed to during our everyday life." the US employer said in a statement.

The US agency also recalled that in the past these types of warnings have not been substantiated, although it has assured that it will carry out the pertinent investigations following the new report. "In general, these concerns have not been endorsed by the FDA's own analysis of the products on the market. In the present case, we are analyzing the specific details of the issue," said a spokeswoman for the agency." We will have to confirm the actual basis of these reports independently, to determine what action, if any, may be necessary."

Campaign for Safe Cosmetics says that this is "an unnecessary and avoidable problem", because in 13 of the bars studied (39%) they did not find detectable levels of lead. The presence of the metal was not related to the price. One of the products that in his analysis showed to have more traces was the most expensive, while other cheap bars did not contain any lead.

Amazon accused of selling expired food! The American site CNBC unveiled a survey on October 20, highlighting dozens of dissatisfied customer reviews claiming to have received expired food ordered via the platform of the American giant. To establish this survey, the media also relied on data analysis established by a specialized company. As Business Insider reports, the disputed products include Doritos crisps, dried beef, tea, and baby food. These foods have been the subject of complaints from customers ensuring that they were expired, damaged or even moldy.

According to data gathered by CNBC, 40% of the hundred most popular food products on the Amazon marketplace are offered by companies subject to more than five complaints related to the distribution of expired products. Among the examples cited, lots of portions of organic vegetables for children whose expiration date has been passed according to comments. Infant formula is also said to be released too late, with potentially harmful effects on children. Some cookies were delivered six months after the expiration date. Another example, that of Teavana tea, still offered for sale on Amazon two years after the end of its production by Starbucks.

In an emailed statement to Business Insider, an Amazon spokesperson said the site has put in place "proactive processes to ensure customers receive products with sufficient shelf life". Processes are listed online, but the exact application by Amazon is not known.

The spokesman assured Business Insider that "if Amazon found a product that did not meet these guidelines, it would be quickly withdrawn from sale". Contacted by CNBC, the American giant claims that the sales of expired products constitute "isolated incidents" which do not require the implementation of new control measures.

You can find almost everything on Amazon. It is even an integral part of Jeff Bezos' strategy. The company, which recently announced its ambition to sell drugs, also allows teachers to sell their lessons. In short, we are now very far from the early e-commerce platform. But it's not all good either. Beyond the classic scams finally, there were also recently expired products that found themselves on sale. Not really reassuring when it comes to baby milk or brownies for example. But, in the food sector, the bad surprises do not stop there.

This is an investigation that was carried out by the Wall Street Journal after reports from several users that food recovered from trash cans was sold on Amazon.

Between freegan and gleaning, the concept of recovering food that would be thrown away when necessary by supermarkets is nothing new. Part of the population eats frequently this way, legally. However, it is the resale part that is the problem.

Journalists were thus able to sell a jar of lemon cream that they had collected outside a supermarket. It was approved for resale through Amazon Prime.

According to the Wall Street Journal, workers inspect these products well when they arrive in warehouses. Or rather they try. But faced with the quantity, it would often be superficial. If there is no rot on top, everything is fine.

While some of these products can be fully compatible with human consumption, they still pose serious health problems. Amazon has promised to investigate what the multinational defines as problems.