ANTI AGING DIAGNOSTIC CENTER

Svetogorska 25, Beograd, telefoni 011 33 44 780; 011 32 46

568; 064 82 05 580
e-mail: dr.gifing@gmail.com
www.drgifing.com

dr Ana Gifing
CHRONO-NUTRITION
PROGRAM

Nutrition program discussed here is a combination of the latest

discoveries from the fields of nutrition physiology, endocrinology,
biochemistry and biophysics.
This program is the first of this kind in our country, and it is unique in
that it can help anyone to reach both ideal weight and ideal health.
The program comes as a result of many years of education in, and
experience gained from the most renowned world centers as well as
cooperation with the most prominent names in many fields of Anti
Aging Medicine, involved with the delaying of the aging process.
The program was registered in Serbia in 2009 and was patented under
the name:
CHRONONUTRITION by Dr. GIFING
Our goal is to provide everyone with a basic knowledge of the function
of the human body, which represents the basis for preservation of
health and vitality.
The chrononutrition program allows you to learn, in an easy way and
in a short time, the principles of the healthy nutrition, correct choice of
foods and proper combination of various food groups, which can be
applied anywhere in the world and in any occasion, in school, at work,
at home, on vacation or a business trip.
The program is particularly important in that all of its steps may be
applied within a family, allowing you to develop, in an early age,
healthy eating and life-style habits in your children.
By following this program, those suffering from the todays most
common metabolic diseases can now lower, within 10 to 30 days, their
cholesterol, triglyceride and sugar levels.
While the program does set some rules and requirements, the
restrictions are minimal and easy to cope with.
The results show a 100% success in all those who have made some
effort to learn the basic physiological processes.
The program does not involve any calorie counting, food weighing or
restrictions in terms of quantity; there are no menus or strict recipes.
On the contrary, the point of this program is to gain knowledge which
provides the basis for your own initiative, imaginativeness and
handling of everyday situations.

Our diagnostic center offers all necessary diagnostic procedures in

order to determine your existing health condition, and the follow-up
consultations and check-ups which allow us to monitor the result over
the course of several months.
The advantage of the chrononutrition program is that it does not have
a so-called yo-yo effect (weight loss-gain), while it permanently
resolves a problem of any metabolic disorders.
All you need to have in order to follow this program is some desire and
good will to learn and to apply that which you have learned. Your only
obligation would be to teach at least one other person what you have
learned about the chrononutrition and to feel good afterwards for
having done a good thing!
Everyone should know enough about ones own body and how to
prevent a disease in the first place, in order to maintain a good health.
In addition to the program, our medical team recommends a certain
combination of vitamins and antioxidants, minerals and amino-acids,
strictly in accordance with the results of the target diagnostic
procedures, in order to reach the desired results as soon as possible
and maintain the achieved effects.
The basic idea of eating foods at times of the day when they are most
useful comes from a French physician Dr. Alain Delabos who registered
his program in 1986. The program has since gone through many
revisions worldwide, while we in our center have been applying it since
2005, after having adjusted to suit the needs of our patients.
Each new experience from the previous years practice has enabled us
to create a program of the highest quality, with the absolute success,
given the fact that it fully suits anyone from our part of the world.
My recommendation, then, is that you should read every page of this
manual, for you will certainly change some of your earlier habits and
learn how easy it is to develop the healthy ones.
We are here for you every step of the way, to clarify any issues you
might have in the course of the program.
Dr. Ana Gifing

The fat tissue story

Each fat cell (called adipocyte) of our tissue is a perfectly organized
micro factory working 24 hours a day.
The task of this factory is to produce and preserve, and than to use as
needed and make available the fuel reserves, in order to cover our
bodys daily energy needs.
The fat tissue is of the vital importance for the human body: we should
certainly have it but only in a certain percentage and while any surplus
is harmful, any serious loss of the fat tissue is just as harmful, being
associated with many metabolic and hormonal disorders and diseases.
Mechanism of accumulation of fat tissue
In order to form their reserves, fat cells take from the blood fatty acids
and sugars which are taken in through food (we shouldnt forget that
sugars are found in almost all foods, above all in cereals wheat,
buckwheat, rye, rice, barley, oats etc., as well as in fruits, candies and
numerous vegetables).
Fat cells are well equipped for this role and have very developed and
sensitive system for the pumping and collection, that is, the
accumulation of fats.
After the first phase the pumping, sugars and fatty acids are taken
over by a whole army of enzymes which help in the further production
of large molecules, known as triglycerides.
The produced triglycerides are stored in special storages within a fat
cell. The whole procedure is orchestrated by the main conductor:
insulin, a hormone secreted in our pancreas.
As soon as the level of insulin rises, and that happens every time we
eat, fat cells receive a command: store!
Now then, every time we eat something (an apple, lettuce, a boiled
carrot, a steak, some bread, mashed potatoes or chocolate), all fat
storage processes are activated, while at the same time all other cell
doors are closed, which stops every other activity of the cell. A fat cell
than initiates the phase of fat production called lipogenesis, this being
its primary roll in the human body.

Insulin, a hormone responsible for fat storage

Everything in our body relating to the production of energy functions
perfectly, as long as our daily rhythm is normal.
There are many parameters to determine a normal daily rhythm. What
we here refer to as a normal daily rhythm is, in short, the following:
waking up by 8h00; falling asleep by midnight; taking three meals
during the day, in the period from 8h00 to 20h00...
The level of insulin within 24 hours should normally have its three
peaks, one at each meal; 60 minutes after the meal this level normally
begins to drop, although the effect of insulin level increase lasts up to
3 hours following the intake of any food.
After these 3 hours (on average) of food intake, once the fat storage
activating signal stops, the cell begins to prepare for the breakdown of
fat, a process called lipolysis.
This breakdown of fat occurs with far more speed and intensity if there
is a greater need for energy (movement, physical activity).
The things go bad when we mess up with our daily rhythm of 3 meals
a day.
Why? Either we eat too often in an interval shorter than 3 hours, or
we skip our meals. Either of the two habits our metabolism finds
unpardonable!
This shall be discussed a little latter on.
Damage done by snacking
The insulin secretion activating signal does not even require a whole
meal; it is enough to take a single bite of any food, to start this
process. This is when fat cells receive the instruction to store. At that
moment, the breakdown of fat stops, all cell doors are closed and
lipogenesis begins, that is, the cell begins to generate fats anew.
This is one of the reasons why snacking between meals causes either
accumulation of fat tissue or it does not allow us to reach the optimum
weight.
If you wish to lose weight, the first thing you should do is to go back
to taking your meals regularly 3 times a day.

The main culprit for the accumulation of body weight is this

disturbance of the natural food intake rhythm of your body, as well as
compulsive snacking between meals.
Unfortunately, today it is one of the most frequent habit disorders
found in modern man.
It is very important to impart this knowledge to children and teach
them not to eat sweets, chips or any other snacks outside their regular
meals. This applies to candies, fruits, and various baked goods and
pastries.
Why do we stress that this is of the utmost importance especially when
it comes to children?
Why are there so many obese children today?
Adipose tissues cells are not fully developed in children and are called
preadipocytes. These cells have a tremendous reproduction potential.
One of the causes of obesity in children is precisely the existence of
this mechanism of cell reproduction due to the heightened fat storage
requirement.
Children who eat too much produce an enormous quantity of fat;
hence, there is a proportionally higher fat storage requirement in such
children.
The childs body causes adipose cells to reproduce quickly, and once
multiplied, their number remains the same even later in life, as they
keep storing large quantities of fat.
Most of the children who are lean and have no fat deposits in the
developmental stage are not overweight as adults; to the contrary,
80% of the children who are chubby in early childhood have a hard
time keeping ideal weight as adults.
Fat cells are very active in the sense of secretion of certain hormones
and metabolic substances, so that obese children are predetermined to
have numerous health issues and a shorter life expectancy at that.
In adults who have been obese since childhood a fat storage potential
is far greater than in those who were not obese in childhood and, due
to the increase in the number of adipocytes, they suffer from hormone
activity disorders. Those people face many diseases in their life time,
much more so than their peers who had normal body weight in

childhood (high blood pressure, diabetes, cardiovascular diseases,

etc.).
It is well known that the pancreas is most stimulated to insulin
production by simple sugars white and yellow sugar, honey, etc.
(found in a number of foods and snacks, especially sweets, but also in
ketchup, a kids favorite), as well as by hydrogenated vegetable oils
(found in practically all junk foods, but also in pastries, animal fat free
cakes, etc.).
Drinks such as coffee and tea sweetened with sugar (or artificial
sweetener) change our cycles of fat storage and release; the same
goes for fruit juices and they should be avoided between meals. This is
especially true for diet drinks such as Diet Coca-Cola which, believe it
or not, is the number 1 cause of juvenile diabetes in America. But
more about that later.
Skipping meals
Apart from snacking, the second most frequent eating habit disorder is
skipping of a meal.
In our practice, we have heard many patients tell us that they dont
eat breakfast, or statements such as I never have diner, its much
healthier that way, I eat only fruit in the morning, I eat up to 2kg
of fruit every day, I never have time for lunch, I dont eat meat at
all, I really enjoy eating at 11 at night, etcnone of this is good,
not good at all!
Almost nothing has changed in the human body since the time when
the primitive man was a hunter and didnt have many options in his
everyday nutrition. Certainly, there have been some minor changes in
the genetic code after transition from nomadic (when he was only
hunting) to a more sedentary life style centered on agriculture.
Ancient hunters ate fruits and berries when they couldnt catch prey,
that is, when they couldnt come by any meat. On the other hand,
people who adopted agriculture ate various vegetables, grains and
fruits in addition to meat, so that their bodies became gradually
adjusted to that type of food.
This historical fact serves as the basis for the blood type diet theory.
Namely, the first hunters all had blood type O, which later changed
due to changes in life style and nutrition. According to this theory,
while blood type O is capable of generating great energy from meat
intake, blood type A is exposed to great stress when eating meat.

Nevertheless, fruit in itself does not provide the essential elements to

the body. Proteins and fats are required for the heart and the internal
organ functions. Fruit should be taken in moderation and at certain
time of the day which, by the law of physiology of the human body, is
around 17h00. But more about that later.
People who avoid breakfast (most of our patients) and those who eat
very little in the morning, or eat only fruit (which is also something we
hear often) have a big problem.
This is something that the scientists today know all about and there is
no shadow of the doubt when it comes to justifying intake of certain
foods with very high caloric values precisely in the morning when the
level of cortisol, the vigilance hormone, is highest in our blood
circulation system and the insulin secretion is at its peak.
This is the time when our metabolism is strongest, fastest and most
effective. This is also the time when we feel best as our body is
preparing energy for all our daily activities.
What actually happens when we skip breakfast?
-Cortisol levels are high, there is a mild hypoglycemia or, in many
people, even a more significant drop of blood sugar levels.
- Although we might not feel hungry at all, our stomach and the whole
digestive system is being prepared to take in food, and starts with the
predetermined secretion of certain substances which facilitate
digestion.
-Numerous hormone and enzyme mechanisms are being activated in
order to create the necessary energy for the functioning of the heart,
muscle, brain and all internal organs.
What do we do?
We than skip this meal, or worse yet, have a coffee with sugar (or
even much worse than that - a coffee with artificial sweetener) and
thus we literally lock the doors on all our adipose cells which initiate
the intense process of defense of the existing energy reserves,
necessary for proper organ function.
Why is that?
It is an atavistic principle that gives us a lot of trouble...

In primeval times, when the man did not eat every day (let alone
three times a day), he was able to survive only thanks to the natural
property of his fat cells to initiate an automatic halt of the activity of
all enzymes participating in the breakdown of fat reserves.
In times when there was no regular food (i.e., meat) intake, only
those synthetic enzymes substances in our body capable of creating
the necessary energy reserves (fat) out of the smallest berry or fruit
we eat - would be activated.
This is how nature took care to save enormous amounts of energy for
the functioning of the heart, brain, liver and all other organs, and thus
make life possible under any given conditions.
Nothing has changed in our bodies since: when people from those
parts of the world where there is no shortage of food dont take in food
in accordance with the natural biological rhythm, the body perceives
this as a threat and immediately initiates various defense mechanisms
in order to preserve energy.
So than, after a skipped meal, anything we eat later (be it even a
single leaf of lettuce or an apple), will be used in multiple ways, the
leftovers will be set aside and stored and basal metabolism will slow
down. It is all part of natural human survival instinct.
This has to do with our long-term habits and, unfortunately, there is
more than enough medical evidence suggesting that those atavistic
principles are still at work we must not forget that today there are
more than 815 million people in the world suffering from hunger in
contrast to over one billion of those who are more or less obese. Those
principles of chrononutrition can be verified in everyday medical
practice.
When it comes to fasting - and here we speak of real fasting and not
of the modern understanding of fasting on foods such as vegetable
rennet Gouda or Trappist, various potato pies, animal fat free cakes,
vegetable cream, etc., -its a good way to cleanse both body and spirit.
Fasting should last 40 days (no less, and why this is justified not only
from a religious but also from a medical point of view, we shall explain
later when discussing ineffective diets); fasting should involve lower
calorie intake, and by no means replacement of dairy products and
meat with vegetable rennet products and various high calorie pies and
soy patties, respectively.
Fasting should be the act of renunciation, and certainly not the time to
throw yourself into culinary arts and experiment with all sorts of

sweets For, after the period of fasting, we most often come across
patients who have gained weight instead of loosing it and we diagnose
the levels of cholesterol to be twice as high as what was measured
previously, before fasting.
The only right way to purify the body is really to fast by taking only
water for 1-3 and no more than 5 days. After that, you should
gradually introduce first liquid, and than all other foods; however, such
fasting is recommended only under medical supervision.
How are fats released from a fat cell?
While fat tissue stores fat, luckily for us it also releases the fat it has
previously stored.
This is the second part of the process of provision of energy required
for the vital functions of the human body.
As we have already mentioned, fat cells or adipocytes store large
molecules called triglycerides into special parts of the cell, called cell
reservoirs.
In order for those molecules to be released into the blood, they need
to be broken into smaller parts (triglycerides are not able to leave a
healthy undamaged cell and there are no magic massages or
substances that could force a fat cell to empty its contents, unless the
cell itself disintegrates).
The secret to reducing fats is again in enzymes, especially the one
called lipase, responsible for breakdown of triglycerides.
Lipase is an enzyme which breaks down fats deposited in a fat cell;
however it remains completely inactive as long as there is a higher
concentration of insulin in the blood, which blocks its activity!
Hence, while we are eating and snacking, insulin works hard to create
energy (fat) reservoirs, while the enzyme which breaks down fats from
our fat reserves remains completely inactive. There is not even a
theoretical chance to lose a single milligram of fat as long as insulin is
active; we repeat this hormone is most active for another 2-3 hours
after we have taken our last bite.
The hormones which activate and incite the activity of lipase, and are
responsible for reduction of fat deposits, are adrenalin and
noradrenalin. They are released the most during a physical activity or
in stressful states: heat, cold, physical aggression, mental stress.).

Activated by the secreted stress hormones, lipase breaks down a

triglyceride molecule into smaller parts and, by means of a special
biological key, opens the adipocytes exit door, releasing those by now
very small particles to be passed into the blood stream.
These particles are called fatty acids and glycerol. The fatty acids
actually serve as muscle fuel.
When fatty acids and glycerol are present in the blood, there are two
alternatives:
-either we will be physically active and our muscles will burn the
available energy, or
- we will be physically inactive and those fatty acids and glycerol will
remain in the blood stream; fat tissue, which is actually a biological
factory, will than take those elements to its recycling plant, transform
them again into triglycerides and store them, but this time in a waste
disposal area.
By continuously repeating this process, we can store an enormous
quantity of waste materials and those substances are no longer
healthy fat tissue but rather a mass of biological and industrial waste
very difficult to eliminate.
Such deposits are most often those very stubborn ones located
around the stomach, waste and hips.
Some of the fatty acids are passed into the liver where the liver
enzymes turn them directly into triglycerides. Now they are called
serum triglycerides and are found in free circulation. Raised
triglyceride levels is a reliable indicator that there is no physical
activity to correspond to the increased production of fats.
Any increase in triglyceride and cholesterol values is a sure sign of
suffering of our liver and pancreas.
NOTE: YOU MUST ALLOW AT LEAST 3 AND OPTIMALLY 4 HOURS
TO PASS BETWEEN MEALS!
Right time for exercise
As we have seen, fat cells are amazing producers and keepers of
energy necessary for the heart and muscle function. However, fat
tissue does not in any way eliminate fat deposits from the body. It is
something our muscles do...they are the main fat-fueled engines
which turn fat into the energy necessary for movement.

There is no special secret: all you need to do is to move your muscles

and fat deposits will naturally go down.
It is well known that there is a certain number of people who in their
genome have a natural protection against all fat metabolism disorders,
called genetic polymorphism, and since they dont have any problem
metabolizing fats they may have ideal body weight with very little
physical activity while eating a lot or even having unhealthy eating
habits, from any nutritional point of view.
This, unfortunately, still leads to various health disorders starting from
the age of 55 to 60; we may brag about our robust health now, but by
the time we reach an older age and after a life time of bad habits, we
are sure to face serious health problems resulting in metabolic
disorders, elevated blood pressure or carcinoma.
Effective fat-burning exercises
Intense exercise is not a way to get rid of the excess fat deposits.
On the contrary.
We know that we need to move, but we need to be smart about it.
- When and how we exercise is also very important.
The trick is to benefit the most from exercise by fitting your physical
activity into chrono biologycal rhythm.
The right time to exercise is the time when fat cells are preparing to
start the fat release process.
We should not exercise at the time when insulin blocks the lipase i.e.
during lipogenesis (formation of fat).
This means that we should never exercise for at least 2 hours after a
meal. Besides being completely ineffective, it may interfere with the
digestion by slowing it down, thus having the opposite effect, if we
intend to lose weight.
We should use the naturally most active period of lipolysis i.e. the
breakdown of fats. The levels of cortisol are most elevated between 7
and 8 in the morning, cortisol being the so-called vigilance hormone,
which means that the activity of all our vital functions is greatest at
this time.
The best time to exercise is then in the morning, before breakfast.

Statistics show that people who do this make up the largest

percentage of those who have ideal body weight. And they achieve this
with no trouble at all.
Those morning exercises must be moderate. According to expert
advice, it is wrong to go jogging in the morning (which most us believe
to be very healthy), because our heart and blood vessels need at least
3 hours after waking up to reach their full capacity, so it is not a good
thing to put excessive strain on your heart at that time. Statistics
show that the percentage of sudden deaths caused by excessive heart
strain during jogging early in the morning is far greater than the
percentage of those which occurred during jogging at any other time
of the day.
Other times for exercise are before lunch or diner, this latter being the
worst option. Exercising after 21h00 is least recommended (reasons
are numerous, one of them being that by exercising late in the evening
we artificially keep our adrenal glands active, leading to chronic stress
syndrome, which in turn later leads to many dysfunctions and above
metabolic disorders).
High-impact exercises (sprint, aerobic) quickly deplete carbohydrate
reserves and the liver glycogen, resulting in fatigue which further leads
to a series of metabolic disorders which in turn cause the famous fat
cell doors to close and initiate the fat storage process. Our body
perceives hard exercise as a threat and not as a stimulant. On the
other hand, the acute drop of the sugar levels creates a greater need
for food intake.
This is very bad, because fat reserves have not even started to melt
and our brain gives commend to take in new food in order to protect
internal organs and provide the energy necessary for their functioning.
Our body is strategically preparing itself for that intake, so weather we
eat or not is irrelevant: all fat production mechanisms are being
activated. The effect of this is that we will gain weight even if we eat
nothing but raw vegetables after an intense training!
This is one of the reasons why such exercise has proven to be
ineffective, other than being dangerous for the heart in obese people
who start to exercise on advice they have heard on TV.
In order to eliminate fat, it is necessary to exercise longer than half an
hour in continuity and with 50% of maximum capacity at most, by
which we will spare the carbohydrate reserves.

Gym may be a good choice, but only with monitoring and advice of a
professional trainer. Many studies indicate that fast walking (5.5 to 7.5
km/hr) gives the most effective results in health maintenance, which is
really quite convincing.
Women should engage in active recreation at least 4 hours a week,
while men can do with 3 (this difference is due to the difference in
their respective testosterone levels).
However, by recreation we dont mean walking at the speed of about
3km/hr; so, strolling down the street is not a part of this story (I walk
the dog every day, I push the stroller, and I walk with a friend
around town are just some of the responses we get when we ask our
patients about their physical activity)...

Why are many diets ineffective?

Today, nutrition experts are unanimous in the stance that many diets
recommended by insufficiently educated physicians or laics do more
harm than good. The more restrictive they are, the more harm they
do. And there are many reasons for this, psychological as well as
physical.
It is particularly pointless to impose a 28-day calorie restriction which,
unfortunately, is what most diets suggest. Ideal calorie restriction
should last at least 40 days (just like food intake should be reduced
during the orthodox fast), because this is how long it takes our body to
fully adjust to it and to react far better once we revert back to our
regular calorie intake.
What happens: we go back to the primeval principle of saving energy
necessary for the functioning of the heart and all other vital organs.
When we eat less our body perceives that as a threat, basal metabolic
rate is reduced within 48 hours and we adjust very quickly to a
restricted calorie intake, however low it might be. Basal metabolic rate
is the amount of calories we must take in order for our organs to
function the heart, lungs, liver, intestines, thermoregulation, etc., in the state of rest.
We then most often become thinner either by losing some weight
(which unfortunately means either the loss of muscle mass or cell
water content), or by reducing our body volume (which is better,
because it means that we actually reduced the volume of fat tissue

which has small specific weight; this is why the scales speak less to us
then the clothes that become lose).
All the while we are constantly hungry and nervous, but at least we
have achieved the desired result.
Then there is a turn-about, we stop dieting (did we mention that
studies show that calorie-counting and measuring quantities of food
taken in are a powerful stress trigger?), and we go back to the
previous caloric intake.
However, this time (in difference to the process of basal metabolic rate
reduction which occurs relatively quickly in order to preserve energy
required for the functioning of the heart, brain, liver, lungs and all
other internal organs), our body needs, instead of 48 hours, at least 4
weeks to be able to adjust to the new state and to increase basal
metabolic rate...
So then, the usual amount of food we ate before going on a diet, has
now become too much food; this is also when the famous yo-yo effect
becomes all too apparent we not only gain back what we lost, but we
also add a bit more of fat to what was already there before the diet.
It is important to know which foods lead to the accumulation of fat
and how to use your knowledge about the quality of foods to your
advantage.
The best thing to do is to completely change the way you eat and
make proper food combinations without making a rocket science out of
it, which leads to stress.
This may sound complicated and very difficult, where in reality it is the
easiest thing we can do for ourselves.
I have mentioned earlier diet drinks in regards to artificial
sweeteners... Aspartame and other artificial sweeteners are even
stronger insulin secretion triggers than simple fast sugar...
What actually happens: we have a diet drink or a coffee with some
sweetener and the insulin levels suddenly go up while there is none of
that so-called fast sugar to be metabolized. This false alarm confuses
suddenly both the pancreas and adipocytes...
A number of hormones and enzymes become activated, and since
there is nothing of importance in the blood stream which needs to be
transferred to the power plant, we react to the perceived threat by
locking up all possible doors on fat cells, and even forget for a while

where we put the keys. Aspartame is one of the most carcinogenic

sweeteners known to date, with the acidity index of 40, which is
absolutely the highest of all foods we take in.
Conditionally speaking, it is then healthier to have a sweet drink than
the one sweetened with an artificial sweetener. But, really
CONDITIONALLY!
One should also be careful with fizzy vitamin supplements: a package
label might read sugar free, but such products ALWAYS have
aspartame, sorbitol, saccharin, sodium cyclamate, etc. added as
sweeteners.
One good property of fructose makes it perhaps the healthiest sugar to
take in: of all sugars fructose is the only one that does not cause a
dramatic increase of insulin levels.
Another good product, STEVIA, an herbal sugar supplement has
recently reappeared in our markets. It has no carcinogenic effects,
does not activate the pancreas and, whats more, it protects your
immune system.
Diets often involve the reduction in intake of slow sugars (the so-called
low carb diets which call for a reduced intake of carbohydrates in the
form of bread, cereals, starch, etc.), which consequently creates a
greater need for the intake of fast sugars. Our cells initiate certain
metabolic processes in order to preserve energy, so that instead of
reducing lipogenesis (fat production) we are actually instigating it
again by locking the doors on adipocytes.
The so-called trans-fats
A food category in its own right is the one including products which
contain fats of debatable merit, and which until recently have been
regarded as safe (margarine, vegetable whipped cream, vegetable
sour cream, vegetable rennet cheese, etc...)
Cutting-edge research into this matter has finally brought proof that
the harm is tremendous in taking in those foods. They are called
trans-fats and occur naturally or are obtained synthetically.
Until recently it has been thought that read meat and whole milk were
harmful foods and a role of margarine in nutrition glorified; however,
science says: industrially synthesized trans-fats are much more
harmful than the natural ones. They raise levels of the so-called bad
(LDL), and reduce levels of the so-called good (HDL) cholesterol.

Than there was a worldwide motion to introduce laws regulating the

import of foods containing trans-fats (Canada), in the United States
such foods are banned for use in restaurants and it has been a while
since Denmark regulated the percentage of trans-fats in foods (less
than 2%).
Those fats are obtained by hydrogenation and other industrial
processing of foods of plant origin. They are used to extend shelf life of
pastries, sweets, salty snacks and fast food, and can be found in any
instant soup mix, canned food
The biggest source is margarine, followed by the hydrogenated
vegetable oil, baking fats, etc
It is recommended that the ingredients of any industrially produced
food be carefully studied and the trans-fat content percentage verified
(it should not be more than 2%, although it would be by far the best if
a product did not contain any at all).
Therefore, let it be a warning to you whenever you read on a product
label hydrogenated vegetable oil (unfortunately, we will see this on a
number of products and so far there has been only a few of those that
accurately state the percentage of trans-fats).
Proteins: our building blocks
Proteins supply the body with amino acids which are responsible for
growth, maintenance and repair of tissues, and they represent a
fundamental source of vital substances: enzymes, hormones,
neurotransmitters, etc.
Our body neither produces nor stores hormones. If we take in a little
or no protein, our body begins to breakdown its own muscle tissue in
order to provide certain amino acids necessary for the functioning of
the heart and internal organs as well as the immune system.
The protein intake is more than necessary. The estimated
recommended intake is about 1g per kilogram, although the latest
clinical studies suggest that it should be around 1,6g per kilogram of
body weight.
Red meat, as well as chicken and turkey breast meat contain large
concentrations of carnosine, an amino acid affecting the thought
processes, the brain development and the delay of brain aging, which
is widely used today as a supplement in therapy for autistic children
and in vegetarian diets.

On the other hand, muscles need amino acids to function properly.

This is especially true of the heart muscle.
The carnosine levels drop by 67% by the age of 70. In order for your
heart to remain healthy and active, this substance must be taken as a
supplement.
The debate as to the consumption of read meat continues, and many
nutritionists are against its use in nutrition.
Chrononutrition says that you should still take read meat in
moderation because this can do you more good than harm.
The red meat intake restrictions are required in patients suffering from
Parkinsons disease (not forbidden, only restricted) while other
restrictions are so far unknown.
Obesity
Obesity has many well know adverse effects, such as the strain on the
heart and blood vessels, elevated blood pressure, accumulation of
harmful substances in the intestines, interference with the function of
internal organs (the liver, pancreas and kidneys) and the metabolic
processes, disorders in the function and structure of joints and bones,
and many others.
However, extensive research has also shown a direct link between
obesity and a shorter life expectancy in humans, and has recently
pointed out to a little-known mechanism by which our own adipose
cells devour the genetic material decisive in determination of our life
expectancy.
The work of Dr. Tim Spector, a scientist at St. Thomas Hospital,
London, on genetic structure and hereditary pathology in twins, has
given some startling conclusions on the behavior of the genetic code in
obese children and adult individuals as well.
The results appeared in medical publications (above all, in Lancet
Medical Journal), and the subsequent studies explained molecular and
biological factors of the shortened life expectancy in obese people.
Eric Ravussin from the Biomedical Research Center in Baton Rouge,
L.A. and his team confirmed the London results.
After a range of studies on this issue, an expert team was created at
the University of Medicine and Dentistry of New Jersey, S.A.D., in

order to conduct studies of the genetic code in several millions of

people of both normal and excessive weight.
BMI value (body mass index, up until recently a reliable indicator of
the quantity of body fat) of over 30 was taken as a factor in defining
obesity.
One of those studies, particularly important for future fate of the
theory on shorter life expectancy in obese people, was carried out on
1,125 women of which over 20% were obese (with a BMI of over 30).
Laboratory tests involved complete biochemical and immunological
analysis as well as the analysis of a particular structure within the
white blood cells called telomere, known as a peripheral portion of a
chromosome, a molecule carrying our complete genetic material.
According to the so-called Hayflicks theory of aging, the telomere is
responsible for the length of our life, by becoming shorter for a certain
length at the moment of cell division.
When tissue cells are divided as many times as nature intended (most
often anywhere between 48 and 54 times), a cell can not be divided
any further because the telomere has completely shortened and the
cell dies, the aggregate effect of which is death of the organism.
Research has shown a single rule which had applied to the
participating obese women.
Telomeres of obese women were statistically significantly shorter than
those of women with normal body weight.
Later studies confirmed that this also applies to children (obese
children have shorter telomeres than their leaner peers).
Soon after those studies, in 2005, it was discovered that the blood of
obese people contains significantly higher levels of a hormone called
leptin secreted by adipose cells.
By means of certain mechanisms, this hormone shortens telomeres (in
much the same way as tobacco smoke does). These results have
compelled the World Health Organization to take action so that today
enormous funds are being spent for the therapy of obese children and
the prevention of obesity in general.
On the other hand, a scientist at the Columbia University in S.A.D.,
Rudolph L. Leibel says that the presented research results are quite
provocative but do not necessarily indicate that all obese people or

those with shortened telomeres are sentenced to dying young. He

leaves a possibility that the time necessary for cell division is slower in
some people and that, although the ability for cell reproduction is
therefore reduced, an average life span may still be expected.
Research has also shown that in obese children and adults who were
obese as children but later on achieved and maintained ideal weight,
this risk factor is absolutely nil. Fat tissue is hormonally active and
behaves as an independent formation. If we have it in excess it will do
us harm, if we have it in normal percentage it will protect us and if we
have less of it than we should it will do us harm, all the same!
What are indicators of obesity?
When we say obese, we mean that a BMI of an individual is over 30.
In order to precisely determine a degree of nourishment, the body
mass index table was designed, by which we can easily find out the
quantity of fat we carry. It is enough to know your body weight and
height to find where you are on the scale.
You simply divide your weight in kilograms by your height in meters
(for example, for someone who weighs 70 kg and is 1.84 cm tall, we
divide 70 by the square root of the height (1.84 x 1.84) and we get a
value of 20.67).
Any person with a BMI over 30 is considered obese, while anyone with
a BMI over 24.9 is said to be overly nourished; normally nourished are
those who have a BMI between 18.5 and 24.9, while any value below
18.5 is also pathological and indicates malnourishment.
Today, BMI is an outdated factor for it turned out that much more
precise investigation of the body composition is required in order to
determine the obesity factor (something which is now possible with
InBody Analyzer).
Someone with a good muscle composition and normal cell water
content may have a higher body mass index than someone who has
much more fat and less muscle mass. This is why BMI measurement
has become obsolete.
An American psychological study from 1998 (conducted on 4,500 very
obese subjects) discovered that 82% of obese people perceives
themselves as full bodied or slightly more corpulent, and do not
recognize themselves among the silhouettes of more obese people.
When shown a photograph of own silhouette beside that of a normally
nourished person, even 79% of subjects would respond that it must be

a photo editing trick, because they do not perceive themselves as a

large person.
We often hear in our practice statements like: I love being fat, and I
am completely happy with it, although it has been proven in all
serious neurophysiological studies that the happiness hormone
secretions in obese people is almost 35% below normal, so that
statements such as this one, after all, are not to be taken as true.
78.7% of all obese people succumb to depression and more than 60%
of patients require antidepressant therapy!!
So then, if we dont take into account statements of some obese
people, we should try and understand that obesity is an extremely
complex and a difficult to cure DISEASE.
This disease does not affect only the patient but also his entire family,
as well as his work-place and intimate relationships.
French people say that obesity is a disease which takes away
happiness. It has been proven that obese people are not happy and
content people.
Best results in therapy for obesity are today achieved by a
combination of individually designed diets and supplements which help
regain balance in the brain neurotransmitter functions, giving you back
the feelings of happiness and joy.
Principles of chrononutrition
In chrononutrition program it is essential to apply knowledge from the
medical discipline called chronobiology, on the type of foods,
availability and the time when food constituents are stored and when
energy reserves are released from adipocytes, i.e. fat cells.
By combining those principles we already have a healthy approach to
nutrition, and can help establish a balance in our metabolism and
achieve our ideal weight.
Cells of our body require energy in the morning, when fat cells release
stored fat far more easily than at any other time of the day.
Ideal time to take foods which give energy quickly and easily and are
easily stored and released is precisely in the morning.
They are carbohydrates (bread, various cereals and fats of animal
origin butter, kaymak, cheese, etc.).

Elimination of breakfast is the most serious offence possible in

nutrition, because the food intake in the morning is the only
one which activates fat cells to release stored fats readily and
very intensely.
If we skip breakfast in the morning after the over-night production of
fats, instead of releasing fat reserves aided by the intense activity of
cortisol, our body continues to store fat, worried that there is no new
intake of nutrients.
The evening requires more economic bio-mode, because this is the
time when our body naturally stores fat.
Our cells are already exhausted and lazy in the evening hours
(cortisol, the vigilance hormone, is secreted far less and the secretion
of sleep hormone has begun) and, following the line of lesser
resistance, they crave fast sugars in order to store them with as little
effort as possible.
This is the most common problem with people who dont eat regularly
the body begins to crave sweets! At first in the evening and after a
while at all times of the day!
If we took in fats and sugars in the evening, we have just added more
material for our cells to store as extra fat, precisely at the time when
they otherwise do that, and when fat release is only a symbolic one,
regardless of our physical activity (again, physical exercise after 9 in
the evening only tortures our body by artificially keeping the cortisol
levels high; when we slow down the natural decrease of cortisol levels
in the blood we also postpone the secretion of other hormones
necessary for cell repair and creation of a healthy immune system).
The easiest way to avoid all problems is to take food 3 times a day
(from 8h00 to 20h00, with a 4-hour pause between meals); it is also
especially important to take the largest quantity of nutrients before
noon.
NOTE: LAST MEAL OF THE DAY MUST BE TAKEN AT LEAST 2
HOURS BEFORE FALLING ASLEEP!
Ideal menu?
Intolerance to certain food components and allergic reactions to food
may often be manifested through fatigue and sluggishness, headache,
etc.

This is the result of stress our body has been exposed to when we take
in foods to which it is too sensitive.
Taking food we dont tolerate well for a long time can cause loss of
daily motivation and work energy, fatigue, migraines, joint pain,
problems with digestion, skin changes, vertigo, asthma, depression,
obesity, carcinoma, diabetes and many other disorders and diseases.
We most often dont even know which foods are good for us and which
arent
Nature might have given us the ability to recognize potentially
undesirable foods and to avoid them as well as to unconsciously take
those that are suitable for us one; sadly, we have a hard time
recognizing those subconscious signals today.
Since early childhood, we have been set on the course to shorten our
life expectancy by burdening our bodies with various snacks, sweets,
fast food, foods loaded with preservatives and pesticides...all this puts
to sleep our natural mechanisms and we soon become unable to
recognize the foods we should avoid.
The todays technology is so advanced that we recognize even the
most dangerous foods as the most palatable, and what makes them
so attractive are added spices and colors. Many foods attract us by
their seductive flavors, the most dangerous being the salty and sweet
additives.
By eliminating foods we dont tolerate well, in two-thirds of the cases,
it is possible to completely resolve health issues such as high
cholesterol, elevated blood pressure, etc.
This fact is of a great significance, for it tells us that we can be healthy
if we eat smart.
But, how to be smart about it?
Few of us have never tasted vanilla cream pie or hamburger from a
food stand around the corner...we also read all about health food in
daily publications.
Yet, it is little known that it is not that easy to suggest the ideal menu.
Why?
Food intolerance is an everyday phenomenon. We said that it is not
manifested by obvious problems with digestion, bowel movement or
stomachache. On the contrary, food intolerance is a silent killer.

Everyone has a unique genetic code. This code dictates all our
physiological functions and certainly our metabolism and food
availability for energy production. While a certain type of food might
be suitable for one person, a completely different type is suitable for
another. Quite often there is great variance within a single family in
the ability to make use of foods.
We often have a feeling that we like or dislike a certain food, and
this is just a remnant of the primeval power our ancestors had to
choose foods that can only do them good and no harm.
Chrononutrition: Definition
Chrononutrition is a medical discipline dealing with dietetics and
individual diets in accordance with the natural rhythms of hormone
and enzyme secretion in our body. Simply put, everyone should use
certain types of foods during the different times of the day, in order to
optimize their availability for the production of energy and to reduce
the production of waste materials.
The principle of chrononutrition was first established by a French
nutritionist Dr. Alain Delabos, during the middle eighties of the
twentieth century, to be revised in the following decades through
contributions coming from many world renowned scientists.
It is rather difficult to apply this program in this part of the world,
since a large number of our population has abnormal cholesterol and
sugar levels and suffers from obesity; this is why we had to
additionally adjust the program to achieve the desired results.
This diet is very easy to follow and it is extremely effective in the
sense of prevention of numerous diseases and conditions caused by
irregular nutrition.
Chrononutrition is the only diet today which allows you to easily
maintain or recover good health.
By applying the principles of chrononutrition, you will succeed, with
hardly any effort, in permanently losing the excess weight; if, on the
other hand, you have a problem with the levels of blood sugar,
cholesterol and triglycerides, this diet is the only true therapeutic
choice for achieving their normal levels and preventing the occurrence
of diabetes and the cardio-vascular and malignant diseases.
It is not all the same if we eat a type of food that, according to our
natural rhythm of hormone and enzyme secretion, we are not able to

use at that particular time of the day, while we could greatly profit
from the same food if we were to eat it several hours earlier or later.
Our metabolism is directed by hormones and enzymes secreted within
certain organs, and this secretion occurs regularly at a specific time,
not depending on our individual habits, but being governed by the
universal circadian rhythm. This rhythm is represented by the
following: sunrise, noon, afternoon, sunset and night. It also dictates
our individual biological rhythm.
There is a certain time for the generation and consumption of energy,
production of fat deposits (to be used later for the creation of energy
reserves) etc., and those intervals are physiological, that is, natural,
unconscious and determined by our genetic code.
The food we eat can in no way be used directly to produce energy.
In order for our organs to function properly, all food in the digestive
system must be dissolved down to special molecules which only then
can be used to further generate the appropriate form of energy.
The secretion of some enzymes is higher in the morning, while others
are secreted more at noon, and yet others in the afternoon or evening.
Hormones are also secreted in a daily rhythm: for example, the largest
quantities of cortisol and insulin are secreted early in the morning,
while melatonin, a sleep hormone, is secreted only in the evening and
at night.
Certain foods are naturally exceptionally easy to digest at a certain
time of the day, while others, eaten at that same time of the day,
require all the available physiological reserves of our body in order to
use such foods for the production of energy necessary for the organs
to function.
When we eat foods that are not adequate for a certain time of the day,
we confuse the glands which secrete hormones important for the
bodys activities, forcing them to become activated at the time when
they are normally resting.
Insufficient and inadequate enzyme secretion which occurs due to such
irregularities results in metabolic malfunctions which lead to chronic
diseases and obesity.
It has been clinically proved that fruits are a wrong choice in the
morning; the same is true of pasta in the evening. Neither do we need
fruits in the morning nor do we have a physiological ability to make

use of them in a proper way at that time of the day. In very much the
same way, pasta in the evening or night hours (and this must be
absolutely the most common mistake in nutrition) is not a wise choice
if we are overweight, because our ability to use it to produce energy is
practically non-existent at this time of the day, due to a natural lack of
appropriate enzymes, above all amylase, which helps digest this type
of food.
Nature took care that our body uses the food we eat sparingly and in
the best possible way, but only if we eat it at the time when the
appropriate physiological function of the digestive system is available.
A wrong choice of food at a certain time of the day leads to the
creation of metabolic waste and the body cell intoxication.
With time, this can lead to a number of diseases. Firstly, there are
various metabolic diseases (diabetes due to pancreatic exhaustion,
lipid status disorder increase in the blood cholesterol and
triglycerides levels which causes cardio-vascular diseases, high blood
pressure) but also premature aging, various malignant diseases,
degenerative disorders, obesity, etc.
The most common and obvious consequence of nutrition mistakes is
the occurrence of obesity, general as well as partial (accumulation of
fat deposits in certain parts of the body).
When we eat a certain food which we are not able to use to
produce energy, we store it in the form of fat deposit, for some
other occasion.
The problem is that this stored fat is never quite clean, but of the kind
that is created with the addition of metabolic waste. As such, this fat is
never used adequately even later, in cases when it should be released
from deposits to generate energy.
We put an additional strain on our body by continuing to take in food
at the wrong time; not only the accumulated fat is never used, but we
keep adding on new quantities to the storage. Naturally, a lack of
physical activity allows for continuous creation of fat deposits, because
muscles in their work use a large quantity of energy, so that fats are
easily accumulated when we are not physically active.
By moving our muscles, we do more than half of the work when it
comes to proper metabolism and achieving a body silhouette which
corresponds with our natural physical constitution. Natural constitution
of a man is a hard and tight, and not a flaccid and fat body.

The causes of obesity, a phenomenon which represents a major

problem worldwide are diverse, although there are usually several
factors involved such as habits, psychological structure of a person,
cultural surroundings, etc.).
Heredity is still being cited as an important factor of obesity, although
year after year a new statistical analysis is published, with the
conclusion that the heredity factor has thus far been fairly
exaggerated.
The important fact is that nutrition habits within a single family
are a very significant cause of the occurrence of obesity.
Mitochondrial disorders are also mentioned in this context, the
mitochondria being the main generators of energy. Mitochondria are
inherited from the mother and this can explain the relationship
between the weight of a mother and that of a child. If the mother is
obese, there is a 75% chance that the child will be obese in adulthood.
There has been a lot of talk in the past several years of a protein
generated in the body, responsible for the sensation of satiety. If there
is a dysfunction in the production of this protein, a person would not
have the sensation of satiety even after a large meal and would feel
the urge for more food throughout the day.
There are many other current theories on the genesis of obesity in
todays medicine. However, the fact remains that the decisive factor in
the development of obesity and many other diseases is the choice of
food.
Chrononutritional diet restricts the intake of only few foods, which
means that a large selection of food is still available. This principle is
above all a general life principle, the application of which requires only
a little knowledge and common sense.
Chrononutritional diet does not make any restrictions as to the
quantity of foods, sweets and fats. There is no calorie counting,
and no day-to-day recipes.
Chrononutrition in obese persons, in a very short time (about 4 weak)
and with no trouble, leads to a noticeable weight loss (in practice, we
have had the cases of loss of up to 10 kg and more, while the average
loss is 6-8 kg). Other than body weight, this program also improves
the appearance of your silhouette, as your body becomes shaped in
accordance with your physiological constitution. Protruding stomach,
saddlebags, large behind etc., are not the indicators of our constitution
but the consequence of improper diet, and can be regulated in an
extremely short time.

It has been proven that certain types of food are not suitable for every
physiological constitution. In order to precisely determine ones
morphotype, we apply the so-called anthropometric measures, which
facilitate the individual approach in practice.
For example, it has been proven that too much cooked vegetables in
ones nutrition (carrot, celery root, red beet, parsnip, green beans,
potato, etc.) leads to the appearance of wide hips; to much meat to
narrower hips, thinner thighs and flatter stomach as well as an
increase in shoulder width and rib cage circumference; a lot of starch
(pasta, potato, bread) leads to the appearance of large stomach,
thighs and buttocks (depending on the sex and age), etc. In order to
know for certain which type of food is suitable for our patients, we
conduct the food intolerance tests and Inbody analysis upon the initial
examination.
According to the French authors, we make a big mistake when
we take in types of food which are unsuitable to our
morphologic body type.
Up until recent times, the role of blood types in nutrition was thought
to be very significant; however this idea was abandoned by the author
of the theory himself, who publicly denounced it in 2007.
In 1996, Dr. Peter D'Adamo published the first in the series of his
books dealing with this subject. Dr. DAdamo had based his theory
(which had originated with his father, actually, some fifty years
earlier), of matching certain blood types with certain food groups.
According to this theory, a type of protein found in food (lectin) incites
a chemical reaction in contact with the proteins from our blood cells,
and such reaction causes cell damage. Given that our blood cells are
different (different ABO system blood types) certain foods would
literally be cure for some and poison for others, as Dr. DAdamo
believes.
The objection to a consistent application of this strategy is that we are
not the same even within each of the 4 blood types. It has been
proven that there is an extremely great variation within each of the
blood types. The most important objection to this theory is to the
generalizations made in respect of the ability to digest protein:
everyone with a blood type A should be a vegetarian. Meat proteins
trigger the onset of carcinoma in people with a blood type A, for
example, while grains in a blood type O lead to chronic diseases
caused by immunodeficiency. However, clinical studies have shown
that a consistent application of dietetics based on blood types neither
prolongs nor shortens ones life expectancy in any statistically
significant way.

As mentioned earlier, Dr. DAdamo publicly denounced his theory three

years ago.
Rules of chrononutrition
Once we carefully choose the time of the meal and type of food we
take in, we are no longer storing fats in certain parts of the body and
consequently our body shape changes in a short time.
Our daily meal schedules should give priority to breakfast and lunch,
the two most often neglected meals.

Your breakfast must be rich in animal fats and slowdigesting carbohydrates (cereals bread, grains)
You should allow at least 3 and ideally 4 hours to pass
between two meals
There are no restrictions as to the food intake quantity,
because only certain food types are taken in at certain
times of the day
All carbonated drinks containing sugars and artificial
sweeteners (Coca-Cola, Sprite, Tonic, Coca-Cola zero,
energy drinks, sweetened fruit juices and others) are not
allowed and should not be taken in at all
Combination of proteins and carbohydrates is not
recommended for lunch and dinner; this combination is
possible only in the morning, for breakfast
No snacking (OF ANY KIND) between meals
Fruits and dried fruits should not be eaten in the morning
or evening, and the same goes for sweets chocolate, for
example, should be eaten only between 16h00 and 18h00
hours in the winter daylight saving time (17h00 to 19h00
in the summer time)
Pasta is not to be eaten in the evening (noodles, pizza,
bread, sandwiches)
Bread, pasta and starchy vegetables (such as potato) are
eaten no later than by 15h00
Cow milk is not the food humans can easily digest and,
although there has still been much controversy around
this issue, it is completely restricted in chrononutrition
both as drink and condiment to other drinks. Milk may be
used sometimes in some cooked dishes, while yoghurt
and cheeses are allowed
margarine, the cheeses, sour cream and heavy cream
made with microbial enzymes or vegetable rennet (except
tofu), pastries such as flaky rolls, croissants etc. contain
trans-fats and are not allowed in chrononutrition

NOTE: IN CASES OF SIGINIFICANT FAT DEFICIT AND LOW

BODY WEIGHT, A DIFFERENT NUTRITION PROTOCOL IS
APPLIED, WITH VERY FREQUENT INBODY COMPOSITION
CHECK-UPS. IN SUCH CASES, INTAKE OF CEREALS, USUALLY
RICE, CORN AND WHOLE GRAIN PASTAS IN THE EVENING
HOURS IS RECOMMENDED.
In order for a chrononutrition diet to give best results, it is necessary
to do the food intolerance tests. This involves finding exactly which
foods may be used to generate energy at the cell level without leaving
harmful debris, and which ones should be avoided.
In the practice of Anti Aging medicine, the most commonly used are
some of the bio-resonance tests on food intolerance, rather than the
blood test by blood groups, since an individual approach is required.
The best known and sought after is MORA bio-resonance test which we
carry out using MORA Super device. The principle of action of this
device is designed by the most reliant manufacturer of pace-makers
and the leader in the body biopotential research, Medtronik.
It is not enough to just eat a little of everything and believe that we
will be healthy and live long. On the contrary, it has been proven that
you can eat larger quantities of food, but only at times when your
body is capable of digesting and making the best use out of it. After
awhile, the body itself will impose those restrictions, so that in the
chrononutrition program there is no such thing as overeatingwe will
always eat only as much as we need at that particular time of the day.
NOTE: YOU SHOULD NOT BE AFRAID OF THE AMOUNT OF FOOD
YOU EAT, IF YOU EAT AT THE RIGHT TIME AND IN IF YOU
COMBINE YOUR FOODS PROPERLY
Proper diet requirements
The first step towards the proper application of the chrononutrition
principle is the following: it is necessary to calm the activity of the
pancreas in order to bring back to normal the production of insulin. It
is therefore recommended that for at least two to four weeks (and
longer, if possible) all kinds of sweets (cakes, biscuits, chocolate, fruits
and other) be excluded from the diet. Because milk creates little lumps
called caseinates in your stomach, which prevent the resorption of
many minerals, milk is excluded from nutrition for good, as well as
dairy products, at least at the very beginning of the program, and
especially liquid yoghurt, hard cheeses and all types of alcoholic
beverages.

Within those groups, there are several EXCEPTIONS allowed during

this initial period:
- jam for diabetics, with no sugar or artificial sweeteners added,
homemade jams, made of either boiled or fried fruit, with no fructose
or artificial sweetener added
- yoghurt (sour milk): 2 - 4 times a week, fat content of up to 3.2%
- butter: 10 to 20 g a day
- lemon added to herbal teas, water, salads and chowders
(due to special technological processes of their production, those foods
or their properties do not interfere with our metabolism).
MEALS
BREAKFAST - this is the most important meal!!!
Breakfast is a fundamental meal since this meal defines all cell
functions within the human body for the remainder of a day.
If you arent ready to introduce breakfast as an obligatory and
most important daily meal, you are not the right candidate for
chrononutrition diet because you will not accomplish desired
results.
Think about it.
An ideal breakfast would consist of fats, proteins and slow sugars
(grains) because the human body is naturally adjusted to properly
digest this combination of foods only in the morning.
The largest amount of enzymes participating in metabolism of fats
(lipases) is produced in the morning. The product of metabolized fats
is used later, at night time during sleep, to regenerate walls of
damaged body cells.
The liver produces the so-called endogenous cholesterol in the
morning which is necessary for the synthesis of hormones and many
other bodily functions. The fats found in the morning meal help
synthesize quality (good) cholesterol.
The result of not taking in animal fats in the morning over a prolonged
period of time will be an increase in low density lipoprotein production
also known as bad cholesterol. Instead of participating in the body cell

protection and regeneration, the LDL has a role in many inflammatory

processes and is subject to oxidation through free radicals which
accelerate the aging process, thereby accelerating the occurrence of
many diseases (cancer, cardiovascular diseases - high blood pressure,
arthrosclerosis ...).
The secretion of enzymes metabolizing proteins is also significant in
the morning so that the availability of proteins at this time is also good
(those proteins will later be used to create contents of our cells). This
means that eggs, cheeses, ham and similar foods may be eaten in the
morning.
Insulin hormone secretion is highest in the morning. Such high insulin
secretion corresponds to the highest secretion of cortisol, the vigilance
hormone, which also occurs in the morning. Natural activity of cortisol
is to increase blood sugar levels. This is important because the
secretion of two types of hormones in the morning results in pancreas
exhaustion if we take in fast-digesting sugars (honey, white sugar,
fruit and especially the artificial sweeteners).
In order to protect the pancreas from oscillating insulin secretion, you
should take in the slow, complex sugars (whole grain bread or
cereals), and not fast, simple sugars (honey, ordinary sugar, fruit).
The conversion from slow sugars into glucose (blood sugar) is not a
quick process, while with fast sugars it is - hence their popular names.
Fast sugars convert into glucose (blood sugar) very rapidly which
results in a new secretion of insulin from the pancreas, exhausting this
crucial gland over time and leading to a phenomenon known as the
insulin resistance and pre-diabetes.
Apart from the misconception that fruits and honey are the healthiest
foods to be taken in the morning, there is also a wide spread
misconception that artificial sweeteners are an excellent substitute for
sugar.
Increased insulin secretion is also caused by any type of artificial
sweetener. Moreover, a small unit of aspartame will send a far
stronger signal for insulin secretion than a tablespoon of plain white
sugar. Fructose is the only fast sugar which does not provoke the
pancreas to high insulin secretion. Although fructose is a fruit sugar,
fruits are still not a good choice of food for the morning, since they
contain several other fast sugars which send a strong insulin secretion
signal to the pancreas. According to many authors, jams with no sugar
added or with fructose added make an exception to this rule.
Technological process of preparation of this product allows for good
nutrient availability and low risk of harm, which is good news for those
with a sweet tooth.

Luckily, those diets suggesting fruit intake in the morning are fewer.
Other than the instant feeling of increased alertness and an energy
boost (with some people fruit in the mornings is a ritual stimulus for
bowel movement), there is no benefit whatsoever. Only harm.
Breakfast must include foods with high nutritional value, while the
quantity is not limited. The food may contain saturated (animal) fats,
dairy products (butter, cheese) and bread (ideally rye, buckwheat or
whole wheat). A well balanced meal provides good sources of vitamins
A and D, as well as calcium and magnesium.
Fats taken in by food in the morning will cause the synthesis of the
endogenous (mostly LDL, or the so-called bad) cholesterol to be
reduced to a minimum. Such dietetic approach lowers blood
cholesterol levels and risk factors associated with the occurrence of
cardiovascular diseases. With chrononutrition program, this can be
achieved in only 15 days.
Herbal teas with lemon are recommended as excellent immunity
boosters. This has less to do, contrary to a popular belief, with the
lemons being high in vitamin C, but with the fact that, when digested,
they create an alkaline environment (lemon tastes sour, but during
digestion it leaves the so-called alkaline ash, which is its best
property), and anything alkaline directly prolongs life and vitality. The
ideal proportion of bases and acids in nutrition should be 80% to 20%,
respectively.
The symptoms of acidity, among others, are: low energy level, chronic
fatigue, increased mucus secretion, frequent colds and infections,
nervousness, irritability, brittle nails, dry skin and hair, cystitis,
headaches, painful joints and arthritis, neuritis, muscle pains and
spasms, gastritis, tumors, carcinoma, gastric ulcers, etc
Examples of foods which tend to increase acidity:
white bread
pastries made with white flour
pasta made with white flour
cakes made with white flour
chocolate
Ice-cream

coffee
beer (pH from 2.4 to 1.0)
artificial sweeteners (aspartame, saccha)
alcoholic liquors (pH up to 0.5)
carbonated non-alcoholic drinks
cranberries

As mentioned previously, fruit is not desirable in the morning; apart

from not being able to benefit from it at that time of the day, due to
low secretion of enzymes participating in fruit digestion, it is also hard

to digest. Although many nutritionists still recommend fruits in the

morning, if you do so, change your habits today!
The latest recommendation of the World Health Organization is to
forbid fruits as a morning meal in dietetic programs.
It has been clinically proved that the habit of taking fruit in the
morning leads gradually to the pancreas exhaustion, and practical
experience shows that all those who take nothing but fruit in the
morning are enable to achieve ideal body weight. Although some
patients show a weight loss during such fruit diets, such loss is
temporary, and a yo-yo effect is rather drastic.
Long-term consumption of large quantities of fruit in the morning and
before noon, in many people leads to the occurrence of pre-diabetes
and consequently to diabetes in an older age; this phenomenon has
been on the rise, and this older age increasingly refers to the age of
40 and up.
Children eating more fruit at any time of the day and especially in the
morning are most often in the group of children with higher body
weight. We all keep forgetting that fruit = candy! And with more
different types of sugar than chocolate, for example.
Breakfast should last 30 minutes and be taken no later then by 11h00.
If your breakfast has a good nutritional value, you will feel less urge
later in the day to eat large or high-calorie meals.
If you feel hungry before noon, after having eaten a large or moderate
breakfast, and you know that you wont have the opportunity to eat
until the late afternoon hours, it is quite all right to repeat your food
intake, similar to breakfast, but by no later then 13h00. For example,
if you had a toast with butter and turkey breast and some yoghurt for
breakfast, you can repeat this meal up until 13h00, but without
combining bread and heavy proteins: that is, you can eat just a toast
with butter and some yoghurt, or turkey breast (chicken breast, ham,
roast, etc.) only, with some fresh peppers, cucumbers and similar
foods. Or you can have corn bread with cheese and some yoghurt.
BREAKFAST MENU EXAMPLES: (these examples refer to the period
after the initial restriction, and they should be adjusted to the list of
foods created after the food intolerance tests)
If a body mass index is up to 30, quantities are not limited!!

With a BMI over 30, the quantities must be adjusted in accordance

with the physicians advice.
It is good to have some freshly squeezed orange juice occasionally
(freshly squeezed orange juice is alkaline while the pasteurized one is
acidic, which has a negative effect on the body, especially after a long
period of increased acidity which leads to the weakening of the
immune system and, very often, the increase in body weight). This is
the only fruit other than the lemon containing a very small quantity of
fruit sugar and a large quantity of certain enzymes facilitating
digestion (once again, natural secretion of fruit- digesting enzymes is
minimal in the morning).
1) Toasted whole grain bread (bread should always be toasted to
reduce or cancel the activity of yeast, and thus help you lose and
maintain ideal weight), butter and yoghurt (liquid yoghurt should be
avoided because the technological process of its production leads to
physiological reaction in the body, which in turn lead to the creation of
fat deposits on your stomach and hips, and in men very often under
the chin). Another option is a toast with some butter and sugar-free
jam (the best choice is the one with no sugar added or with fructose
added this fructose does not raise the level of insulin, unlike sugars
found in fresh fruits, and does not lead to the activation of the
pancreas!).
2) Polenta with feta cheese or unripened cow cheese, yoghurt.
3) Buckwheat or corn bun, a cup of yoghurt with fat content of 2.8 or
3.2%
4) Fried eggs several if you wish, in which case you should remove
egg yolks (you dont need more than 4 egg yolks a week, while there
is no restriction for egg whites) with fried or fresh ham, tomato,
cheese, yoghurt, tea or coffee.
5) Muesli, yoghurt or fruit yoghurt (fruit yoghurt is recommended for
breakfast occasionally, although it does not belong to a true
chrononutritive breakfast, for psychological reasons; it wont do any
harm if eaten from time to time, and it may bring a pleasure of full
flavor to those used to this taste.)
6) Toast with butter and ham, hard cheese Caciocavallo, Trappist,
Gouda, yoghurt, cucumbers
7) kaymak, toast, hard boiled eggs (1-2 whole, the rest without egg
yolks), yoghurt, tomatoes

8) Corn bread with cheese

9) fried phyllo sheet pockets (a phyllo sheet glazed with freshly beaten
eggs and stuffed with unripened cheese, folded into a square or
triangle and fried in some oil).
10) Gibanica (cheese pie), yoghurt
Black forest ham, chicken or turkey breasts as well as roasts are
allowed; however, you should be careful with foods such as
liverwursts, pts, hot dogs and other processed meats unless you
know their exact ingredients and the quantity of additives.
LUNCH battery charging
Lunch should include the proteins of animal or plant origin, vegetables
as a source of slow sugars and fiber and never, absolutely never, your
typical dessert immediately after a meal.
This is how our metabolism functions in the mid-day:
Protein-digesting enzymes - protease and amylase are heavily
secreted, which helps break down proteins, starches and glycogens
(ideal time for protein and starch intake).
The process of integration of protein into a cell has started, as well as
the process of increase of protein reserves and strengthening of the
immune system (globulin genesis and activation).
Since lunch is the so-called battery charging meal, it should not be
skipped, because it often happens that, in order to supplement the
energy needed for the functioning of our organs, we consume larger
amounts of food, which is bad for maintaining ideal weight.
Lunch should be a single meal rich in proteins and should include meat
or fish, because those foods provide water soluble vitamins, iron, zinc
and selenium, as well as the amino acids tyrosine and tryptophan. In
order to ensure a good absorption, the amount of vegetables you eat
for lunch should never be much larger than the amount of meat or
fish. This does not apply to broccoli, cabbage, escarole, Brussels
sprouts, Swiss chard, spinach, kale and cauliflower.
Desserts should by all means be avoided for at least two hours after
lunch.

A glass of red wine is ideal for digestion (provided that your meal does
not include carbohydrates). A single type of fruit may be consumed
one hour after the meal (and than only if your body weight has been
regulated) but no more often than every three to four days.
Meat proteins can be replaced with plant proteins (beans, soya, and
lentils) to match the exact protein content and composition.
Although there are many diets and diverging nutrition approaches
when it comes to proper food combination, empirically only one diet
has given excellent results: proteins and carbohydrates should not be
mixed in a single meal, weather for lunch or for dinner. Renowned
world scientists have published, in the past several years, that it takes
even longer than a year for our body to eliminate toxins accumulated
due to the slow and poor metabolizing of improperly combined foods.
The only time when protein-carbohydrate combination is possible and
even desirable is in the morning. The enzyme activity at this time is
very significant and it is only in the morning that those enzymes do
not compete in digestion.
Combining proteins and carbohydrates at any other time of the day is
not a good thing, because the respective enzyme activities for their
digestion do not overlap; to the contrary, the activity of one enzyme
blocks the activity of the other, so that the digestion of one type of
food slows down that of the other. Most commonly jeopardized is the
digestion of carbohydrates (bread, pastas), and those foods stay in the
digestive tract for a long time, leading to decay and damage to the
intestinal wall. The protein digestion increases the acidity of the
stomach juices, which in turn stops the digestion of carbohydrates. It
is therefore better to eat only proteins or only carbohydrates.
The food combinations difficult to digest include: steak and potatoes;
meat and bread; meat and pasta (lasagna, spaghetti with meat sauce,
potato moussaka); banana and yoghurt. Green peas with meat should
also be avoided. Proteins present in milk, cheeses and legumes and
those present in meat do not go well together. The former ones form
lumps around meat proteins, thus preventing their proper digestion.
Some other heavy combinations are: grilled fish and gorgonzola;
cheeseburger; meat or fish in cream sauces; pork sausages with
lentils; meat and rice; rice and wine. As previously mentioned, the
digestion of starchy foods (pasta, grains, bananas, potatoes, etc.)
requires an alkaline environment and is interrupted in the presence of
acidic substances such as fruits, citrus fruit juices, wine, lemon and
vinegar.

Rice dishes consumed with wine, as well as wine consumed with

potatoes, pastas and bread are not proper combinations. Fruits after
pasta or rice or even a very sour salad with pasta and rice are not
good choices either.
You should also never mix pastas and desserts. The stomach digests
sugars very fast, provided that we did not take anything else with
them. However, if your stomach is already busy digesting food, sugars
must wait their turn. This is why fruits and desserts should never be
eaten with or after a meal. Heavy combinations: any salty dish in
combination with a dessert or fruits. Desserts and fruits should be
consumed between the main meals and never immediately after.
By making wrong food combinations, you will never be able to attain
ideal weight, and will increase you chances of developing one of many
diseases (persons with colon cancer give the information that they
have always eaten meat with bread or potatoes, or meat in
combination with pasta).
Vegetables are healthy choice, but you should be aware that by
cooking them you change their glycemic i.e. sweet index. This index
represents the speed at which the blood sugar levels and,
consequently, the blood insulin levels are raised after consumption of a
specific type of food. Glycemic index is determined by a type of sugar
(found in food), quantity of dietary fibers in that food and a method of
food preparation.
When cooked, vegetables acquire properties of plain sugar. The intake
of boiled carrots or celery roots, for example, raises the blood sugar
levels and consequently the insulin levels. With time, this leads to the
pancreas exhaustion and a weight gain. In our practice, we hear ever
so often: all I eat is cooked vegetables and I dont seem to be able to
lose any weight! This is because of a heightened activity of insulin,
which does not allow for the release of fats from the cells but, to the
contrary, causes them to accumulate there.
Potato is a food that should be particularly restricted in nutrition, if our
goal is to lose weight. Today, potato is so genetically altered, that it
does not even resemble the one from 20 years ago. What changed?
Imagine that a potato has a small string of pearls and that each of
those pearls is called amidon which contains sugars. Now, by
genetically modifying it, instead of one small string of pearls, we have
succeeded in fitting at least 100 such necklaces into a single potato of
the same size.
When you boil of fry potatoes, those amidon pearls burst and release
pure sugars. We can freely say that by eating potatoes we practically

eat sugar. The more overcooked (mashed potatoes) or fried (French

fries) the potatoes are, the more sugar is available and the more we
overload our body. Potatoes boiled in their skins are the best choice
yet.
Meals such as hamburger in a bun with fries and a coke are surely
crimes committed against our body! Not to mention that the sugar free
Coca-Cola is a ted worse than the classic one, containing the
aspartame which destroys our pancreas.
Determining food value by the caloric index has been increasingly
outdated. It has been proven that many foods with a low caloric value
may have a very high glycemic index so that, regardless of the lowcalorie intake, they may lead to the accumulation and not decrease of
fats.
Examples of foods and their glycemic indices (note: glucose - grape
sugar has a glycemic index of 100 and serves as a parameter in
determining glycemic indices of other foods):
Green vegetables
Tomatoes
Lemons
Mushrooms
Zucchini
Soy
Fructose
Dark chocolate
Dried green peas
Lentils
White beans
Fresh carrots
Fresh green peas
Lima beans
Chick peas
Yoghurt, cheese
Frozen green peas
Green beans
Fresh red beets
Whole grain pastas
Red beans
Fresh juices, no s.a.
Oatmeal
Pinto beans
Refried beans

15
15
15
15
15
18
20
22
23
27
30
32
33
35
39
39
39
40
40
40
40
42
43
43
44

Whole grain rice

Whole grain bread
White pasta
Jams
Bananas
Boiled red beets
White/wh. gr. bread
White rice
Corn
Biscuits
Boiled potatoes
Milk chocolate
Cereals with sugar
White bread
White sugar
Cornflakes
Popcorn
Boiled carrots
Honey
Mashed potatoes
White toast
Bakers potatoes
Parsnips
Filled wafers
Maltose

50
50
50
55
55
60
65
65
70
70
70
70
70
70
70
75
85
85
85
90
90
95
101
109
110

Vegetables are ideally eaten raw (carrots, celery, etc.), while many
other vegetables should only be steamed for a short time. Parsnip
from the soup should not be eaten by diabetics. Ideal foods are those
with a glycemic index lower than 45. It is good to combine foods with
low and high glycemic indices.
Chrononutrition program also involves the combining of foods with a
high glycemic index and a so-called low glycemic charge; however,
this issue is treated by physicians in the course of the program, in
order to set up an individualized nutrition plan.
Ideal time for lunch is between 13h00 and 15h00.
A traditional lunch which includes an appetizer, soup and main course
followed by a dessert, should be avoided as much as possible, because
it overloads your stomach in terms of the consumed quantity of food
and thus slows down the digestion, forcing the digestive enzymes into
overdrive in order to break down various types of foods.
Such dishes may be consumed once every two to three weeks (and
absolutely no dessert!) and only after your metabolism has been
stabilized and you have achieved and have been able to maintain a
desired weight.
Pastas should be eaten in smaller quantities than we have a tendency
to do. On days when we eat pasta, the protein intake should be
reduced (in the morning and in the evening) in order to allow for
better caloric availability of carbohydrates and not to block or slow
down metabolism. Pasta should never be eaten two days in a row.
Again, when we eat pasta, we should never combine it with meat (this
means that it is not good to eat lasagna, potato moussaka, spaghetti
with meat sauce, meat pies and similar dishes). A meal containing
foods rich in proteins and carbohydrates will block metabolism and the
digestive system functions, leaving us feeling heavy, tired, drowsy and
slow. Large amounts of waste materials will be generated at the cell
level, which will poison the tissues and prolong intestinal digestion,
resulting in micro damages that eventually lead to the occurrence of
serious diseases (carcinoma).
Basic classification of food groups is into foods containing proteins and
starchy foods. When we say that those two should not be combined,
we mean that starchy foods (potatoes, all grains, breads, pastas, rice,
beans, green peas, lentils, soy milk and liquid yoghurt, tofu, bananas,
sweet pears, figs, etc.) should not be combined with proteins (all kinds
of meat, fish, eggs, cheeses, cheese spreads, etc.). In an egg, egg

yolk is starch and egg white is protein. Eggs are then good in the
morning but not in the evening, when you should eat only egg whites.
Concentrated protein foods must be separated into individual protein
meals. Protein meals may include all sorts of vegetables except
potatoes, green peas, lentils, green beans and similar ones (and
except cereals, as we said before, which include rice, millet, corn,
wheat, etc.), while the ideal combination is with fruity and leafy green
vegetables. Potato is a heavily starchy food, in difference to green
peas and rice. Rice may sometimes be combined (after you have
achieved your ideal weight) with weaker proteins (fish). Protein-rich
foods are always eaten without any bread, pasta or any other type of
grain.
Such meals are easy to prepare and are very easy to digest.
After a meal like that, you will not feel tired, sluggish and lethargic. If
you wish to improve your digestion, you should take only one type of
protein in a single meal (that its, meat and fish as well as meat and
cheese, and fish and cheese are combinations more difficult to digest,
and should be avoided. Concentrated proteins should always be
accompanied by a lot of salad, as an excellent source of fiber.
By their similar properties and biological value, vegetables may be
classified in four groups:
1. root, tuberous and bulbous - carrots, celery, parsley, parsnips,
beets, radishes, horseradish, potatoes, onions, garlic, leeks, chives
2. leafy cabbage, kale, Brussels sprouts, Chinese kale, leafy kale,
broccoli, stem turnip, cauliflower, lettuce, Swiss chard, spinach,
radicchio, fennel, rhubarb, artichokes
3. legumes green beans, beans, green peas, lentils, soy, bob, okra
4. fruity tomatoes, eggplants, peppers, cucumbers, honeydew
melon, watermelon, pumpkin, zucchini
This division should make it easier for you to choose compatible foods.
It is sometimes recommended that the choice of vegetables be from
within any two of the above groups, allowing for ideal nutritional
availability.
LUNCH MENU EXAMPLE:
1) Classic chicken soup without noodles (served without cooked
vegetables) with a lot of fresh parsley, chicken meat from the soup

with mustard and/or horseradish, fresh grated carrots and celery,

seasoned with a small amount of lemon
2) Cooked baby cabbage with beef (cabbage, carrots, small amount of
fresh hot peppers). It is not a mistake to eat a small amount of cooked
carrots since cabbage is attributed with the so called negative calorie
intake. Even though chrono food doesnt care about calories a lot, as
previously stated, this combination will not cause weight gain; on the
contrary, after this type of a meal we will end up with a couple of
hundreds of grams less in the next 24 hours
3) Chicken breasts with peppers and garlic (saut chicken breasts with
a couple of cloves of garlic for about 10 min., then add some sliced
green peppers and saut until tender); lettuce with balsamic vinegar
and seasoned oil is an excellent addition
4) Pasta with tomatoes and basil, lettuce, or mixed greens salad (red
and green oak leaf lettuce, some chicory and arugula and the dressing
made of balsamic vinegar dressing, half a teaspoon of mustard, and
spice oil)
5) Pepper moussaka (bake peppers in the oven and peal; saut ground
meat with onions and leek, season with black pepper; arrange by
laying down a layer of sliced peppers, then a layer of meat etc.
finishing with a layer of peppers; add some beaten eggs and sour
cream, bake in the oven). This meal should not be eaten by those who
are overweight since a combination of sour cream and meat is not
appropriate in this case; a possible substitute is whole yoghurt made
from whole milk instead of cream. Even though the combination of
meat, eggs and sour cream is heavy, this meal is easily digested
because it also contains peppers and onion. When not made with meat
and rice, the difference in digestion is quite significant!
6) Meat cutlet with vegetables and salad (a pork chop could be used if
MORA tolerance test permits using pork), fry a tenderized cutlet and
grill your mixed vegetables separately (zucchini, eggplant, peppers,
etc. or saut some of the following vegetables - broccoli, escarole,
cauliflower, spinach); eat with tomato and cucumber salad
7) Chicken in lemon sauce (saut chicken breasts in oil, add some
water, take out the meat and add garlic to the frying pan, saut a little
more, add lemon juice, a glass of white wine, some chicken soup or a
chicken stock cube, return the chicken into the pan and saut some
more); people with ideal weight may combine this with a bit of cooked
rice (rice with chicken, turkey and fish does not completely block
digestive enzyme activity, however rice should not be mixed with red

meats); broccoli, escarole and seasoned lettuce make an excellent

addition to this meal
8) Cauliflower or broccoli soup seasoned with half a glass of sweat
cream, veal with baby vegetables (after cutting the meat in large
chunks, cook on all sides, add salt and white wine, add tomatoes and
spices - thyme, parsley - cover and simmer for about half an hour, add
a few coarsely chopped onions, baby carrots, green peas, then cook
another 15 minutes, add green beans and cook for 15 more minutes).
This meal combination is a little bit heavier, but is very tasty and may
be served from time to time.
9) Trout and steamed cauliflower (seasoned with some garlic), salad
10) Lentils in red wine (chop the vegetables - onions, carrots, a clove
of garlic and slice some bacon; green lentil should be splashed with
red wine - use 5 dl of water on half a kilo of lentils, add wine and cook
to boil, add vegetables and bacon, simmer for another 30 minutes;
adding seasonings such as thyme, bay leaf, parsley, etc. is a must).
11) Aromatic lentils (chop onions, carrots and leeks, fry some bacon,
add the vegetables and saut for 3 minutes, stir in green lentils, add
beef stock or water, keep cooking until the lentils are done).
12) Beef soup (simple to prepare, tasty and healthy meal). You will
need some carrots, parsley root and parsnip, a piece of beef for the
soup, onions and spices. Serve the soup meat with mustard,
horseradish and vegetables accompanied by a salad; do not add
noodles to the soup but add a lot of fresh parsley. Instead of cooked
carrots, serve freshly grated carrots with lemon juice.
13) Vegetable Moussaka with cabbage salad (half a kilo of mushrooms,
300 grams of potatoes, saut kg of sliced mushrooms, add salt and
pepper and chopped parsley, peal and slice 300g of boiled potatoes;,
arrange by placing a layer of potatoes on the bottom of a baking
casserole, followed by a layer of mushrooms, cover with a mixture of
beaten eggs and sour cream, bake for about half an hour.
14) Stuffed peppers without meat (You will need 10 green peppers,
400g potatoes and 2 tomatoes; wash and seed salt the green peppers
from the inside; to prepare the stuffing, grate the potatoes and saut
with onions until tender, add salt, pepper, one diced tomato, and some
water; stuff the green peppers with the stuffing, place another diced
tomato between the peppers, bake on around 150 degrees; near the
end, beat some eggs with some flour and one 100g of liquid yoghurt,
splash the peppers with the sauce and let bake until crispy (egg is a

combination of starch - egg yolk and easily digestible protein - egg

white, making this combination containing potatoes acceptable).
15) Hamburger, grilled vegetables, salad (combine two diced onions
and cloves of garlic with about half a kilo of ground beef, add one
spoon of baking soda, salt, pepper, paprika, store in the fridge for two
hours, make hamburgers patties and barbecue or fry in a pan)
We should not forget all types of mushrooms - they may be combined
with meat and carbohydrates making both risotto and steak with
mushrooms a good choice.
Stuffed peppers are a lot tastier and much easier to digest if we use
only meat sauted with onions or only cooked rice; this applies to all
known homemade dishes where it is customary to combine meat and
rice!
SNACK - a little sweat pleasure
How our metabolism functions in the afternoon: insulin secretion is at
the its lowest in the day and our organs are functioning at their full
potential, spending all of the available energy. This energy loss leads
to fatigue often resulting in the physiological displacement and use of
the bodys protein reserves in order to compensate for the energy loss
and ensure proper metabolism.
In order to avoid this type of protein consumption, it is a good practice
to eat some sweats in the afternoon such as fast sugars as a quick
source of energy to prevent such protein consumption and allow our
bodies to relax while providing energy necessary for a proper
functioning of the brain.
If this snack is rich in carbohydrates and Omega 3 polyunsaturated
fatty acids, we have done all it takes to be healthy and to allow our
bodies to function well. An ideal snack would consist of: fruits,
chocolate (black chocolate is recommended, but milk chocolate is also
acceptable for people who have stabilized their body weight) , whole
wheat cookies with chocolate or dried fruits, fruit yogurt, almond,
hazelnut, fruit salad with whipped cream, etc. Dried figs make for an
ideal snack since they have high pH value, i.e. make our blood
alkaline, and help boost our immune system.
All types of juices are acceptable - unsweetened fruit juices, coffee,
herbal or fruit teas...
A quick note about coffee: coffee served as a drink has acidic pH,
while very dark coffee is less acidic but tastes bitter. A lot of coffee

may lower our immune system. It is recommended not to take more

than two cups of this tasty drink. It is known that persons who have
weak immune system drink a lot of coffee. Coffee should not be
combined with milk or powdered milk. A small amount of fructose or
soy milk added is acceptable.
During the technological process of powdered milk (all types of milk,
cow, soy, rice, oat, etc.) production, the powder is turned into a
potentially harmful food. Technological procedure of powder production
is based on chemical hydrogenation of oils, or the direct impact of high
temperature. Both of these affect the structure of the food product
resulting in raised levels of free radicals in the body, which is a
potential cause of many diseases.
Contemporary technology of food production at the end of 20th century
had an adverse impact on both the human appearance and health. The
fact that there are more than one billion of obese people on the planet
is rather alarming, while the percentage of people suffering from
metabolic diseases has been on the rise, year after year. Good food is
hard to obtain on todays markets and it demands a great effort.
Nevertheless, such effort is well worth it since it is both easier and
prettier to be healthy then sick.
When choosing fruits it is a good practice to consider the speed at
which the levels of blood sugar will be raised when such fruits are
consumed. For instance, lets look at the glycemic index of a favorite
fruit, which is actually a vegetable, a watermelon! Now think about
what we do to our bodies when, after an ample dinner, we eat a few
large pieces of this sweat poison.
FRUITS - GLYCEMIC INDEX
Cherries
Sour cherries
Grapefruit
Plums
Strawberries
Pears
Apples
Peaches
Orange
Kiwi
Mangos
Apricots
Bananas
Raisins
Pineapples

22
22
25
32
32
36
38
43
43
52
55
57
62
65
66

Honeydew
Watermelon

64
72!!!!

An ideal time of the day for a snack is between 16h00 and 18h00 in
the winter daylight saving time and between 17h00 and 19h00 in
summer time.
DINNER - time to rest
In the evening our bodies begin to rest; the level of cortisol, the
vigilance hormone, drops dramatically, insulin levels are low while
secretion of some of the digestive enzymes is higher.
An ideal choice of food in the evening consists of light protein and
salad meals (as well as some fruits low in starch), as a source of fiber.
A cell regeneration and genesis period begins. Immune system is
activated and is building momentum.
The evening meal should be light since our body has no means to deal
with the heavy or abundant food that we eat at night.
This is the time to take in fiber (which will protect us throughout the
night) and polyunsaturated fatty acids (fatty fish such as mackerel,
salmon, tuna, etc.), which should definitely be eaten with seasonal
salads splashed with cold pressed oils rich in polyunsaturated fatty
acids.
Another equally good choice consists of: grilled chicken/turkey, veal,
tuna or boiled eggs (egg whites only) and unripened cheese with a
choice of two or more fresh salads seasoned with balsamic and cold
pressed oils.
Insomuch as skipping breakfast is decisive for the occurrence of many
metabolic diseases, eating too much for dinner is to blame for failure
of many diets as well as for developing a body figure which does not
correspond to our basic constitution (enlarged stomach, buttocks,
riding pants, upper arms in women, etc.)
An ideal time for dinner is around 19h00. You can have your dinner
later as long as you allow at least 2 hours to pass between the meal
and the bed time, since when you sleep your metabolism slows down,
secretion of many enzymes nearly comes to a halt, and all of the food
remains undigested for a long time leading to the layering of
subcutaneous fat but also to more serious diseases after years of
nutritional mistakes.

DINNER MENU EXAMPLES:

1) Tuna with mixed greens salad (oak leaf lettuce, green leaf lettuce,
chicory, some arugula, balsamic vinegar, oil and basil)
2) European hake filets, broccoli seasoned only with some garlic,
Swish chard salad.
3) Grilled chicken breasts (chicken or turkey), mixed greens salad,
grated carrots
4) Chicken salad with avocado (or honeydew melon): splash chicken
breasts with lemon juice (very tasty when splashed with orange juice
as well), add salt and pepper, grill or fry, chill and cut into thin slices,
wash and cut the lettuce into smaller pieces, add sliced green onions
and tomato wedges, a bit of diced hot peppers, some avocado or
honeydew melon which is acceptable to eat in small quantities in the
evening)
5) Sole in orange juice, mixed greens salad (, splash sole filets with
orange juice, add salt and saut on low heat for another 7-8 minutes,
serve with mixed greens salad)
6) Ground meat hamburger (turkey, chicken or beef). Season the
ground meat with salt and pepper and add some sparkling mineral
water in order to loosen the meat. Form a hamburger and fry. Serve
with any type of salad.
7) Grilled vegetables (eggplant, escarole, peppers etc.), unsalted
unripen cheese
An example of an exceptionally healthy mixed greens salad:
Lettuce, oak leafs (red and green), endive, red chicory, arugula - wash
thoroughly, let dry, mix and store in a clean plastic bag in the fridge.
This way the mixed greens can remain fresh for 3-4 days. To prepare
the salad, place the appropriate amount of mixed greens into a bowl,
add balsamic vinegar, cold pressed oil and basil, teaspoon of
mustard, some pepper, a few cherry tomatoes sliced in half, a few
cubes of avocado, half a handful of sunflower seeds, some pumpkin
seeds and one half to one clove of finely minced garlic. The salad looks
and tastes great while and is the healthiest choice possible. Many
supplements may be added to this type of salad including boiled eggs,
canned tuna, sliced chicken or turkey, sole or European hake or a
choice of unripen cheeses.

If we eat a sandwich, pizza or pasta at night we have added a few

slobs of fat onto our stomach, backside, thighs etc.
Some people posses a forgiving metabolism tolerant of various
nutritional mistakes. Many young men and women add unrestricted
quantities of Coca- Cola or milk to their evening carbohydrate meals.
Many of them even look good. Always remember a sentence by a
famous physiologist: body remembers! We will look good and feel
healthy only until a certain moment. That moment will come without
exception to everyone who has been making wrong food and meal
time choices for a long time.
Food labels on some products are scant or printed in incredibly small
fonts, so that even the sharpest of eyes require a magnifying glass.
It is tremendously important to read each and every food label. For
instance, we will notice that many products contain powdered milk toast bread, whole wheat biscuits, instant soups, vegetable cream,
yogurt etc... making these not a good choice for people with low
tolerance for cow milk. This intolerance is the most common in our
practice.
Not to mention here the emulsifiers and taste enhancers and other
hydrogenated vegetable fats, none of which are desirable nutritional
choices!
To enhance immune system chose herbal teas which are alkaline as
opposed to fruit or black teas which are acidic. Dont forget to add
lemon juice (which leaves an alkaline trace as previously mentioned).
Raisins, dried olives, grated celery, olive oil, fresh parsley, tomatoes,
cucumber, eggplant, broccoli, cabbage, carrots, onions, garlic, apples,
watermelons, apricots, blackberries, currants - these are just some of
the foods which help us fight infection.
What sets us back, on the other hand, is beer, Coca-Cola, peanuts,
walnuts, coffee, sugar, chocolate, ketchup, mayonnaise, cranberries,
blueberries, corn, lentils, plums, cocoa, mustard, etc.
Even though the role of cholesterol in heart disease development is
still a subject matter of many heated debates today, medical experts
are becoming more and more unanimous that it is not that easy to
blame cholesterol for heart problems of a contemporary man. The
results of many modern studies are inconsistent and confusing.
What is cholesterol?

Cholesterol is an alcohol of great molecular weight produced in a liver

and some other cells in the human body. This compound is very
significant for the human life, the most important roles of cholesterol
being as follows:
- providing cell wall integrity and the stability of all cells in the body
- cholesterol is a precursor of corticosteroid, i.e. the body uses
cholesterol to synthesize hormones which allow us to live and function
in stressful situations; it is also a precursor of testosterone, estrogen
and progesterone, the most important reproduction and vitality
hormones.
- cholesterol is a precursor of vitamin D, a water- and fat-soluble
vitamin, which is mandatory in the bodily processes of nervous system
protection, maintenance of the healthy bones and muscle tone, insulin
production, metabolism of minerals and immunological response of the
body. It has been clinically proven that vitamin D prevents the genesis
of pancreatic, colon and breast cancer as well as other malignant
tumors.
- bile salts which enable digestion of fats, are made up of cholesterol
- cholesterol is necessary for the brain activity since the brain
serotonin receptors are not able to function without it
- mothers milk contains high levels of cholesterol since cholesterol,
along with saturated fats in milk, is essential for the growth and brain
development of the baby.
The most important reason for the enormous emphasis placed on
cholesterol comes from its potential role in the development of the
cardiovascular diseases even though the number of studies which
prove there is no relationship between the levels of cholesterol and the
cardiovascular diseases is equal to the number of those which prove
that it does. Moreover, it has been established that there is a
significant risk of cardiovascular disease development with elderly
persons with normal or low levels of cholesterol.
On the other hand, in many countries in Western Europe it is
customary to prescribe one of the registered statins to all males over
55; statin is a medicine which lowers the cholesterol levels, and this is
considered to be heart disease prevention.
Monitoring patients in Great Britain led to a discovery that a
percentage of patients with heart diseases in a group using statin

regularly is lower then the percentage of patients with heart diseases

that do not use it.
An objection which followed in the British and many other scientific
circles worldwide has seriously undermined the significance of this
study. Namely, the study statistics were based on virtually all subjects
who have used statin therapy regardless of their cholesterol levels
prior to the therapy. Therefore, it is not clear how much the therapy
has influenced the risk factors. Moreover, the risk factor percentage
was not clear in the entire group of test subjects.
Statin therapy critics often mention the momentum of the
pharmaceutics industry and the fabrication of indications for certain
types of medicaments. This criticism found its way into the press and
professional publications.
Today, the theory which claims that blood cholesterol is not the main
cause of heart disease is being considered more and more. Recent
studies have shown that the main cause of the occurrence of plaque,
i.e. the blood vessel deposits, is an inflammatory process, leading to
the blood vessel wall damage, which in turn is caused by the
consumption of large quantities of various sugars.
It is primarily the consumption of simple - fast sugars (candies, honey,
white sugar, yellow sugar, fruit etc.) which leads to metabolic
disorders in our bodies. Intake of these sugars leads to an increase in
the pancreas activity, which will sooner or later exhaust this valuable
gland. The blood sugar levels rise, and are increasingly difficult to
bring down to normal. The increase in levels of blood sugar leads to an
increase in LDL cholesterol, also known as bad cholesterol.
Recently it has been discovered that the molecules of cholesterol are
damaged when exposed to high heat and oxidation. Oxidation process
occurs in every human body, but it takes place in the food industry
technology as well; values of oxidized cholesterol are especially high in
powdered milk and eggs, as well as in the high temperature thermally
processed foods (deep fry). This also applies to hydrogenized
vegetable oils found in almost any food we consume today (margarine,
vegetable whipped cream, vegetable rennet cheese, snacks, instant
soups, pastries etc.).
Worldwide standards recommend that the value of hydrogenized
vegetable oils in technologically treated food must be reduced to a
maximum of 2%. This recommendation is unfortunately not honored in
our part of the world - we will hardly find any product with a precise
amount of these fats declared on its food label.

Cholesterol is an important element in the process of repair of cells

damaged by various inflammatory processes. It is constantly present
in our blood stream and is especially concentrated in the areas of
damaged tissue as a natural response of the human body to
inflammation.
If a larger quantity of oxidized cholesterol builds up in the body (due
to the effect of free radicals), or if the consumed food contains this
type of cholesterol, instead of having cholesterol rejuvenate the tissue
in the area affected by some inflammatory process, paradoxically it
causes even greater damage to such tissue, resulting in plaques, i.e.
the blood vessel deposits which further compromise the circulation.
Numerous proofs exist that this oxidized form of cholesterol is
responsible for the onset of malignancy due to cell damage in various
tissues.
Still, cholesterol is just one of many markers for coronary disease risk
factors. Today, it is known that normal values of cholesterols in the
blood by no means indicate a lower risk of having a heart attack or
stroke. Dr. Christie Ballantyne of Baylor College of Medicine is a
cardiologist with the most published papers in which the main
conclusion is that persons who suffered a heart attack or a stroke, in
fact over 50% of the research subjects, did not have elevated values
of cholesterol in their blood.
Today it remains unclear to what extent food rich in fats is good or bad
for the human body. Genetic structure of cells may also have a
significant role in this issue. Let us consider this, for example: on
average, the inhabitants of the northern part of India eat food which
contains 17 times more animal fats then the food consumed by the
inhabitants of southern parts of India. Nevertheless, the number of
people with heart disease is 7 times lower with the former than with
the latter.
The French eat food saturated with fats including butter, eggs,
cheeses, liver etc. In the USA they have introduced systematic
reduction of fat content in their food products (note that the general
obesity in the USA has increased proportionally to the reduction of fat
content in food products). And yet, in the areas of France where
people eat duck and goose liver on a regular basis, heart attack occurs
in 80 out of 100000 people while in the USA it occurs in 315 out of
100000 people.
On the other hand, it has been proven that bad eating habits, such as,
above all, skipping breakfast and munching on snacks between meals,
directly influence the increase in bad cholesterol levels.

The levels of enzyme secretion, which aid the digestion of fats, are
highest in the morning. This is an ideal time to eat more animal fats
(eggs, cheese, kaymak, ham, etc.), since it is at this time of day that
the liver synthesizes cholesterol. When provided with animal fats, the
liver has the fuel needed to synthesize more HDL, i.e. the good
cholesterol, than without animal fats, in which case it will synthesize a
lot more LDL, i.e. the bad cholesterol. This is caused by the structural
difference in the density of lipoprotein: good cholesterol has a high
density for the synthesis of which, plainly speaking, a greasy fuel is
needed while bad cholesterol has low density which the body easily
synthesizes using any material as fuel.
Besides, by skipping breakfast, we irritate our hormones which are at
their peak levels in the morning (cortisol and insulin), so in addition to
not helping our body create protective substances and strengthen
immunity, we disrupt this process and enable fat storage in certain
parts of our bodies, compromising our immunity. The newly created
fat deposits are hard to remove later while the level of activity of
hormones secreted by these fat cells rises and additionally interferes
with our metabolism.
The cholesterol levels must be therapeutically altered in order to lower
the overall values, raise the HDL values and lower the LDL values.
Statins are a drug of choice for persons with high levels of cholesterol;
however, the recommended solution is to try and reach optimal levels
naturally rather than with drugs.
- Candies (and fruit) should be excluded from menu for at least two
months.
- Introduce breakfast as the most important meal.
- Refraining from drinks with high alcohol percentage or with added
sugar or sweeteners is required.
- Minimize the consumption of food rich in hydrogenated fats, i.e.
cease the consumption of margarine, vegetable whipped cream and
vegetable rennet cheese, etc.
Often, it is not easy to bring cholesterol levels to their optimal value,
even with the best of diets. After diagnosing hypercholesterolemia, it is
necessary to start a patient on the supplement program, i.e. each
patient should take certain natural products which regulate cholesterol
metabolism.

These include products which regulate the liver function by facilitating

the release of toxins, various vitamins which have a role in
metabolism, amino acids which enable the body to create additional
energy, minerals which help enzyme activity, etc.
Based on the levels of free radicals in the blood, the biochemical
analysis data and a hematological profile, the choice and individual
dosage of the product is established.
The therapy used in treating elevated levels of cholesterol involves a
right combination of products such as Omega 3, vitamin E, vitamin C,
selenium, other groups of antioxidants, amino acids etc. A greater
physical activity is required since the end results may be modest if
there is no increased physical activity along with the diet and
supplements.
Fast walking is the best type of physical activity.
Women should have 4 hours of physical activity per week while men
should have 3.
We may expect to regulate your cholesterol in just 3 months. Within
first month, the cholesterol levels will drop by one unit (if for example
total cholesterol is 7.5 mmol/L, after one month of correct therapy it
will drop to 6.5 mmol/L).
The relationship of HDL and LDL will take longer to regulate, but with
proper therapy, it may reach its optimal values in 4 to 5 months.
The World Health Organization has changed its attitude towards the
cholesterol levels and the earlier set lower limit of 5.20 mmol/L was
lowered to 4.5, so that any value above this is considered a positive
result for high cholesterol.
Biochemical laboratories still present the previously set reference
values, but those references obviously must be taken as obsolete.
The cholesterol level in itself is of no particular importance in
determining the risk factors for disease, without simultaneously
determining the values of free radicals and C - reactive protein in the
blood. Of course, additional tests on the biocapacity of blood plasma to
naturally neutralize free radicals - highly reactive particles which
destruct our cells, are of great diagnostic and prognostic significance.
New recommendations for quality systematic medical check-ups are
that they should necessarily involve tests which determine the levels
of free radicals; without knowing their values and the biocapacity of

our blood plasma to neutralize them, we should definitively not take

any vitamins, let alone anti-oxidant and sports supplements which
would most likely do more harm than good.
Something about sugar, a little about diabetes
Diabetes is a metabolic disorder characterized by a long-term increase
in the blood sugar levels, and is caused by the insufficient secretion of
insulin.
It has already been mentioned that insulin is a very important
hormone produced in the pancreas, in the so-called beta cells. Its role
is to release sugars to all our cells.
When we have diabetes, it means that the pancreas is not able to
produce enough insulin to allow for all sugar taken in by food to be
transferred from the blood to the muscle and other energy producing
cells. When this sugar is not transferred to cells and turned into
energy, it accumulates in the blood. The first symptom of the disease
is the elevated blood sugar levels which, after a while, inevitable leads
to nerve, eye fundus and blood vessel damage, among many other
conditions.
In order for the human body to function normally, it requires energy.
To produce energy, body requires food. The human body produces
energy in its cells. Production of energy requires carbohydrates, fats
and proteins.
Carbohydrates are the best source of energy for the human body.
Carbohydrates are found in foods such as flour, rice, various starchy
vegetables, fruit, all sorts of sugars, and in some others.
Glucose is the basic source of energy for the human body. It is stored
in the liver and muscles in the form of substance called glycogen which
serves as an energy reserve.
Glucose is released into the blood from the food we take in
(carbohydrates) and the liver (glucose reserves found in glycogen).
Other than storing, the liver also produces small quantities of sugar (in
a process called gluconeogenesis). After a meal, carbohydrates from
the digestive system pass into the bloodstream and are transported to
the cells.
Some cells (muscle and fat cells) require assistance to receive sugar
from the blood and use it to produce energy. The liver also requires
assistance in the process of storing sugar in the form called glycogen.

Insulin, a hormone secreted in the pancreas serves as the key which

opens those side doors and enables the sugar from the bloodstream to
penetrate cells.
Cells produce the energy necessary for their function from sugar which
enters cells by means of insulin, and this process reduced the blood
sugar levels back to their normal values.
Every food intake causes an increase in the blood sugar levels,
followed by the secretion of insulin which acts as a mediator in the
process of sugar availability, while physical activity reduces the blood
sugar levels.
Stress raises, while alcohol reduces the blood sugar i.e. glucose levels.
Why eating sweets makes you dumb?
A very renowned British scientist Patrick Holford has published several
papers on the very adverse effects of the so-called fast sugars (white
and yellow sugar, honey, cakes, refined cereals muesli with honey,
sugar or fruit added, etc.).
An extensive study in Great Britain was conducted on several thousand
school children and has shown that the children who uncontrollably eat
sweets and all sorts of fast sugars have an IQ lower by 25 points (this
is indeed a very bad result!!!).
It has been proven that a long-term consumption of sweets leads to
what is known as the cross-linking phenomenon in peoples brain or, to
be more precise, in the brain synapses which enable communication
between brain cells (thereby enabling thought processes).
Blood sugar passes the brain barrier, binds to the proteins of the
synaptic links (communication channels), forming a new link known as
proteoglycan. In time, a spider-web like matter is formed among a
multitude of synapses, the protein channel becomes thicker and brain
impulse becomes slow, all of which contributes to the slowing down of
the thought processes and decrease in intelligence, and leads to early
onset dementia.
It has been proven that dementia appears a lot sooner in people who
consume larger amounts of sugar, while a noticeable decrease in
intelligence was noted in almost 50% of population; the statement of
Dr. Peter Rogers, a psychologist at the University of Bristol, that sugar
fries your brain makes much more sense now!

Results from the research of Professor Gerald Reaven from Stanford

University, California, give very grim prognoses. Namely, 25% of
healthy people have a mild form of insulin activity dysfunction which is
caused precisely by the uncontrolled use of sweets. This is also a risk
factor percentage for the occurrence of a serious sugar metabolism
disorder. Thus, every fourth completely healthy person is under the
risk of developing serious body damage due to consumption of foods
containing simple sugars.
Metabolism of sugar has been cited as one of the causes of the genesis
or deterioration of many psychiatric conditions, from depression to
schizophrenia. Dr. Carl Pfeifer, founder of the Princeton Brain-Bio
Center, has proven that impairment of sugar metabolism causes
instability in patients suffering from schizophrenia. The consumption of
sugar worsens their condition to the point where therapy becomes
insufficient. It leads to aggressive behavior, phobias, psychotic crises
and suicide attempts. Because of this, at the last global psychiatrist
convention, an announcement was issued that sugar consumption is
extremely bad for mental functions, and that it is strictly prohibited in
all patients with some type of psychiatric disorder.
Treating depression with chocolate and cake is a sure way to become
even more depressed!
It is a known fact that sugar consumption spends our vitamin reserves
leading to various forms of avitaminosis.
A single teaspoon of sugar is already enough to spend our entire
vitamin B reserves in metabolic processes, causing these vitamins to
quickly become deficient. B-vitamins are of great importance in
nervous functions, and their deficit disrupts the brain activity.
Coca-Cola contains refined corn syrup which is used as a sweetener. It
has been several years since the Americans have proven the existence
of a direct relation between this sugar and high levels of cholesterol.
Consequently, the company has attempted to present its newly
designed form of the drink named Zero as a healthy alternative.
Unfortunately, the added aspartame has resulted in a couple of
hundred of new diabetics among the children in the United States.
After a serious lawsuit that followed, facing enormous indemnity
payments, the company has changed the drinks formula again, this
time using the sweetener known as Stevia.
Try and find out (on at least one bottle label) how much sugar CocaCola actually contains per 1 liter!

According to the studies of the independent research centers, a small

can of Coca-Cola contains an equivalent of 9.5 teaspoons of refined
sugar. Do the math yourself! Each time you have a small can of CocaCola you have actually consumed around 10 teaspoons of sugar
dissolved in caffeine. In this part of the world over 1 liter of this drink
is often consumed. Thus, you have consumed about 30 teaspoons of
dissolved white sugar. Do you know how many grams is that?
The answer is 150!
If we drink 2 liters of Coca-Cola we have eaten 300 grams of dissolved
sugar, not to mention the amount of caffeine.
A dangerous consequence of sweet poisons is diabetes. People who
develop diabetes are in serious danger of damaging their peripheral
nerves as well as the brain itself.
The medical term for diabetes is diabetes mellitus. The word
diabetes means excessive urination while the word mellitus means
honey.
In the past, physicians would diagnose diabetes by tasting a sample of
patients urine. A sweet taste of urine confirmed the diagnosis.
Symptoms of diabetes:
frequent and abundant urination
thirst
hunger
weight loss
fatigue/weakness
blurry vision
Types of diabetes
There are two main categories of diabetes:
Diabetes type 1 occurs in children and young people. This type of
diabetes requires insulin therapy. It is caused by the activity of the
immune system of the body destroying its own pancreas cells which
produce insulin (beta cells).

Diabetes type 2 is usually develops by adults over time. In the

beginning it may be treated with a diet and exercise while in later
stages it is treated with pills and finally with insulin injections.
The most common causes of diabetes type 2 are malnutrition, stress
and bad life-style habits. Long-term consumption of fast sugars
(candies, fruit, honey, etc.) in the morning and in the evening,
obesity, alcoholism, and stress accelerate the exhaustion of pancreas
and lead to the onset of diabetes.
The risk of diabetes is especially high with people who have fat
deposits in the areas of the hips and stomach, high blood pressure,
and the blood lipid levels. If there is a history of diabetes in the family,
the risk is even multiple times higher.
Fat deposits in the stomach area are very active biochemically. These
fat deposits secrete various substances which are the so-called
chemical mediators in the development of inflammatory processes in
the body (CRP, IL-6, etc.). The term inflammatory processes is used
here to describe the pathological changes on the blood vessels, in the
cells, and to describe the process of accelerated aging and the
development of diabetes and malignant diseases - all of this as well as
many other conditions is a consequence of an inflammatory reaction in
the body.
Losing weight, and especially the fat deposits around the stomach, is
of vital importance for everyone who has this problem.
It is recommended that we get used to resisting the attractive taste of
sweets. They may do us much more harm than we have believed until
now.
Chrononutrition program is designed so as that we never have sugar
cravings. Sugar craving do not occur when we have proper meals in
regular intervals.
This craving occurs only because of the irregular meal times, frequent
consumption of sweets and especially if we eat pasta, bread or
chocolate in the evening.
It is wrong to believe that when our hand shake or we start to sweat,
a bit of cake will help since we are convinced that our sugar has
dropped and that this is the only way to feel better.
What we have done, in fact, is caused real suffering for our liver and
pancreas, and only made worse our metabolism of glucose.

We always have to think what we are doing to our body, and especially
to our brain, each time we eat something sweet!!