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The Honey Diet
Honey is a sweet food made by bees using nectar from flowers. The variety produced by
honey bees (the genus Apis) is the one most commonly referred to, as it is the type of
honey collected by most beekeepers and consumed by humans. Honey bees transform
nectar into honey by a process of regurgitation and evaporation. They store it as a primary
food source in wax honeycombs inside the beehive. Honey gets its sweetness from the
monosaccharides fructose and glucose, and has approximately the same relative
sweetness as granulated sugar.
Nutritional value of honey per 100 g (3.5 oz)
Energy
Carbohydrates
Fat
Protein
Water
Riboflavin (vit. B2)
Niacin (vit. B3)
Pantothenic acid (B5)
Vitamin B6
Folate (vit. B9)
Vitamin C
Calcium
Iron
Magnesium
Phosphorus
Potassium
Zinc
1,272 kJ (304 kcal)
82.4 g
0 gm.
0.3 gm
17.10 g
0.038 mg (3% RDA)
0.121 mg (1%)
0.068 mg (1%)
0.024 mg (2%)
2 micro gm (1%)
0.5 mg (1%)
6 mg (1%)
0.42 mg (3%)
2 mg (1%)
4 mg (1%)
52 mg (1%)
0.22 mg (2%)
RDA: Recommended dietary allowance (daily)
When you sweeten beverages like coffee, tea or milk with honey you not only get the
sweet taste similar to adding sugar but you are also getting many other nutrients as above.
One tablespoon of honey has 60 calories, while one tablespoon of granulated sugar has
45 calories. However, honey has a stronger, sweeter taste than sugar, so you will probably
need to use less of it. Honey has a lower Glycemic Index (GI) value than sugar. The
glycemic index measures the impact of specific foods on blood sugar levels. The higher the
GI value of a food, the higher the rise in blood glucose that results. If you eat too many high
GI foods, you have consistently high blood sugar levels, which causes your body to keep
releasing insulin to process the sugar. High insulin levels in the bloodstream have been
tied to obesity and other chronic health conditions. For this reason, eating predominantly
low-glycemic foods has been proven to help with weight loss and general health
improvement. A GI value of 0-55 is considered low, 56-69 is medium, and 70 and above is
high glycemic. Honey has a GI value of 55, while granulated sugar has a GI value of 68. So
it does appear that honey is good for weight loss, compared to sugar. The Honey Diet
harnesses the proven powers of honey to trigger metabolic changes that ensure you won't
succumb to diet-busting sugar cravings, and you burn fat even while you sleep. There's no
calorie counting, no expensive diet foods, no draconian starvation plan - and you can
easily lose up to 4 pounds a week. Honey's unique combination of natural sugars make it a
near-perfect weight-loss food.
On this Honey diet plan you can enjoy delicious family meals, snacks and treats usually
banned on diets - including puddings, bread, muffins and even biscuits - as long as they
are made with honey rather than sugar. Indeed, by substituting sugar for honey throughout
the day, and taking a large spoonful of honey in a hot drink before going to bed, the
mechanisms in the brain that spark ruinous sugar cravings can be shut down altogether. It
is this impossible to control sugar craving that is behind most diet regimes failing and
people gaining weight instead of losing.
How does Honey Diet work? Why does it work when everything else fails?
The main reason so many of us struggle to lose weight is because we eat too much sugar
and processed food. Even supposedly healthy low-fat foods are very often packed with
hidden sugars or white flour [which the body swiftly converts to sugar]. This means our
blood-sugar levels bubble away on maximum all day long.' The body deals with this sugar
overload by releasing the hormone insulin, which filters it out of the blood and sends it off
to be stored as fat. There is an additional mechanism that the body uses to protect delicate
brain cells from possible sugar overload, which means the brain gets 'hungry'. it is the
'hungry brain' that instigates impossible-to-resist sugar cravings, which make dieting even
more difficult. Every brain cell is surrounded by ten or more special 'feeder cells' (called
glial cells), which monitor and control the amount of blood sugar in the brain. These cells
have the important job of ensuring a precisely measured supply of sugar reaches the brain
cells. Each one houses a microscopic pump, which measures the density of sugar in the
blood, and then supplies the brain cell with exactly the right amount of fuel. If we eat too
many biscuits, chocolate, fizzy drinks or pastries, these pumps are prone to sudden
'emergency shut-downs' to protect the brain cells from sugar overload. This means only the
tiniest trickle of fuel is allowed to reach brain cells until the potentially dangerous sugarrush is over. This mechanism would work well if the glut of sugar was only short-lived, but
thanks to our modern diet most of us are likely to be nibbling and grazing on sugary foods
all day. We consume sugary teas, coffees, soda pops, pasta, pizza, chocolates, cakes and
myriad type of foods. The result? The glial cells are switched off for long periods, leaving
brain cells surviving on emergency fuel rations. The brain as a result is always hungry.
Hungry brain is a stressed brain. In desperation, the brain will send out a cocktail of
chemical messages to try to drum up sugar from any other possible source. This is a
vicious cycle.
Some of these chemical messages trigger insatiable sugar cravings, leaving us feeling
powerless to resist finishing the whole packet of biscuits, indulging in another slice of cake
or grabbing a sweet cup of tea - consuming more and more carbs. Honey holds the key to
breaking this vicious cycle. A night-time honey drink is enough to reverse the process and
reduce nocturnal stress, allowing you to sleep better, so the body can get on with the
essential process of recovery and repair - burning fat as it does so. Honey is created from
plant nectar by bees, which act as a kind of natural processing plant, partially digesting the
sugars and changing their composition - which affects the way our bodies metabolize them.
Studies show when we drink a cup of tea sweetened with honey, or drizzle honey on
yogurt, the sugars behave in a completely different way to white sugar.
In fact, tests conducted by various medical research laboratories show a spoonful of
honey appears to lower blood-sugar levels rather than raise them as a spoonful of white
sugar would. Crucially, this means honey doesn't cause the glial cells to switch off,
ensuring the brain gets the steady stream of fuel it needs to function at its optimal level.
Combined with some simple golden rules, it means you can eat well and watch excess
weight effortlessly fall away, without cravings.
Here, we reveal how....
THE GOLDEN RULES: Do not worry about calorie counting or starvation plans - just
stick to the following simple rules. Pin them to your fridge to help you remember.
REPLACE SUGAR WITH HONEY
Although fat is often seen as the bad guy, in dietary terms, a growing amount of research
shows that sugar is the real villain in the obesity epidemic, with every 1g of sugar you eat
being converted into 2g of body fat. Cut out all sugar and artificial sweeteners, including
the 'stealth' sugar that manufacturers add to both sweet and savory foods (even ones you
wouldn't expect, such as pizzas and pasta sauces). Instead, start your day with one or two
teaspoons of honey in a cup of hot water. Then use honey in place of sugar in tea or
coffee, on cereal and in cooking throughout the day (honey is roughly twice as sweet as
sugar, so you'll need half as much). If you need a sweet snack, spread honey on whole
meal toast or a whole meal cracker, or add a teaspoon to a small tub of natural yogurt.
Central to this plan is ending the day with a honey drink (one or two tablespoons of honey
in hot water) taken 30 minutes before going to bed at night, which is exactly what the body
needs to allow it to function at its optimal level while you sleep - burning body fat as it does
so. Don't go overboard, though - too much honey will still raise blood-sugar levels and,
therefore, insulin levels, negating any benefits you might be hoping to achieve.
NO MORE JUNK FOOD
Honey can help you slim only if you avoid the empty calories that artificial and processed
foods provide and commit to feeding your body the highest-octane fuel you can. So,
besides steering clear of sugary snacks, such as cakes and biscuits, you also need to cut
out crisps, diet fizzy drinks (anything with artificial sweeteners) , fried foods, processed
foods (anything in a packet), takeaways and pastries
PICK UNREFINED CARBS
Highly refined white flour (found in white pasta and white rice) is cheap and has a longer
shelf life, but it contains very few nutrients and is swiftly absorbed by the body. This
causes blood sugar spikes (and a rush of fat-storing insulin). Whole meal bread, pasta and
brown rice are fibre-rich, so they are good for your digestion, take longer for your body to
process and keep you feeling fuller for longer. Switching from white to brown is a big step
towards balancing your insulin levels - the next is to ensure that whole grain carbohydrates
make up less than a quarter of your meal. Protein and vegetables should become the newfound heroes on your plate - so keep overall carbohydrate levels down by keeping any
servings no bigger than fist-sized, trying to stick to no more than two slices of wholemeal
bread a day and no more than five to six oatcakes, rice cakes or Ryvita a day. Fill up more
healthily on starchy vegetables like sweet potato (no more than one a day), butternut
squash, parsnips and carrots. Try using beans (aduki beans, cannellini beans, butter
beans or kidney beans) or lentils to bulk out a meal instead of potatoes or bread and, as
frequently as possible, as a healthier source of protein in place of meat or eggs. It's just a
question of changing the emphasis from 'carbs with everything' to 'carbs on the side'.
NO CARBS ONE DAY A WEEK
Start your week with one day steering clear of all forms of bread, pasta, flour, potatoes, rice
and cereal, and you will reduce your insulin levels dramatically. This means you are less
likely to store fat, and numerous studies are now pointing at insulin as the cause of not only
diabetes, but also heart disease and many cancers. Cutting out carbohydrates just one day
each week should be enough to reset your glial cells if they have become accustomed to
being suppressed and, studies show, should ensure your insulin levels stay lower for the
rest of the week - as long as you stick to the other Honey Diet rules.
DITCH POTATOES
One swift route to weight loss is a complete ban on potatoes. Whether it's crisps or chips,
mashed or baked, potatoes burn quickly in the body's furnace and are notorious for
sending insulin levels soaring. Psychologists have found a blanket rule like this is easier to
adhere to than a more nebulous ruling such as no chips, crisps or roast potatoes and
mashed or boiled ones in moderation.
PROTEIN IN EVERY MEAL
Ensuring you have at least some protein in every meal will keep you feeling fuller for longer
and prevent dangerous blood sugar spikes, which further protects you from cravings.
Protein tends to be filling - research shows our body will keep telling us we are hungry until
we've eaten enough protein - and helps maintain muscle strength. Opt for lean protein to
keep calorie intake down and choose from fish (not breaded or battered), chicken (no skin),
pork (fat trimmed), beef (steak or 5 per cent fat mince) or eggs. Also, don't forget vegetable
sources of protein such as hummus, peanut butter, lentils, beans and pulses.
EAT UNLIMITED SALADS AND VEGETABLES
Don't hold back on the number and variety of vegetables and salads in your diet.
Vegetables are high in fibre as well as vitamins, so aim for six to nine portions a day if you
can. TWO PIECES OF FRUIT A DAY. Fruit is packed with antioxidants, but it can also be
high in sugars, so choose low-carbohydrate fruit such as berries or rhubarb. These are
relatively high in fibre and nutrients in relation to sugars, so they are less likely to cause a
blood sugar spike. Fruit is always better eaten whole, rather than drunk as juice or blended
into a smoothie, as the fibre in whole fruit forms a protective layer that acts as a barrier to
the intestine, slowing the absorption of the natural sugars.
CHOOSE FULL-FAT DAIRY PRODUCTS
Stripping the fat out of dairy products invariably means adding gelling agents, bulking
agents, sweeteners or sugars to make the resulting concoction palatable. Studies have
shown that full-fat yogurt is far more satisfying than reduced-fat (it keeps you feeling fuller
for longer) and the best you could choose is natural bio- yogurt - delicious with a little
added honey. Dairy products are a really important source of calcium, but don't go crazy, or
the calories will start to add up. This means no more than one small pot of yogurt or
cottage cheese, one matchbox size piece of cheese (buy mature cheese, which packs
more flavor for fewer calories) and up to 500 ml, around a pint, of milk per day.
YOUR SEVEN-DAY KICK-START PLAN
Start each day with a honey drink - one or two teaspoons of honey in hot water
with a squeeze of lemon. And end the day with a honey drink 30 minutes before
bed - one to two tablespoons of honey in hot water or herbal tea. You can drink as
much tea, coffee or beverages you want - as long is it not sweetened or
sweetened only with honey.
Monday (No-carb day)
Snack on olives
BREAKFAST: Two grilled rashers of lean bacon and a grilled tomato
SNACK: A handful of olives
LUNCH: A three-egg omelette with onion, peppers, mushrooms or large
salad with cold chicken
SNACK: Celery sticks dipped into a mini-pot of cream cheese
DINNER: Pan-grilled salmon steak with steamed broccoli and French
beans
DESSERT: Plain yogurt with honey and a sprinkling of toasted seeds
Tuesday
Dessert: Treat yourself to a yogurt dessert with honey and
berries
BREAKFAST: Two poached eggs on a slice of whole meal toast
SNACK: Small handful of nuts and seeds
LUNCH: Hearty soup with lentils/beans and two oatcakes
SNACK: Crudites of cucumber, celery and carrot with mini pot of
hummus
DINNER: Lean mince (5 per cent fat) with onions, peppers, courgettes
and tomatoes, topped with a layer of mashed sweet potato and a
grating of strongly flavored cheese
DESSERT: Small pot natural yogurt with honey and berries
Wednesday
For lunch: A mixed salad
BREAKFAST: Bowl of no-added-sugar muesli with natural yogurt and
chopped dried apricots
LUNCH: Large mixed salad with hard boiled eggs, tinned tuna, and
honey dressing - plus a pear and a small piece of blue cheese
SNACK: Slice of honey cake
DINNER: Pork casserole with beans and a tomato sauce, served with
steamed cabbage
DESSERT: Small pot of fruit salad (in fruit juice)
Thursday
Make an open sandwich for lunch
BREAKFAST: Two sausages (meat or vegetarian) with a large grilled
tomato
LUNCH: Open sandwich with a slice of ham, cheese and salad on one
slice of whole meal bread
SNACK: Curls of smoked salmon spread with a dab of cream cheese
DINNER: 'One pan chicken' (a skinless chicken leg roasted in a drizzle
of olive oil with a roughly chopped red onion, red pepper, chunks of
butternut squash, garlic cloves and sliced courgette)
DESSERT: Small pot of natural yogurt with honey and berries
Friday
Dinner: Dine on a stir-fry of steak strips and noodles
BREAKFAST: Bowl of home-made granola with milk and a spoon of
natural yogurt
SNACK: Apple and walnut cookie (see recipe, above)
LUNCH: Frittata (eggs and left-over cold vegetables) served with salad
SNACK: Small pot of cottage cheese with cucumber sticks
DINNER: Stir-fry of steak strips with mixed veg, served with a small
portion of whole wheat noodles
DESSERT: Berries scattered with shredded coconut and topped with a
dollop of creme fraiche
Saturday
Have an eggy breakfast with salmon
BREAKFAST: Two scrambled eggs with smoked salmon pieces on one
slice of whole meal toast
SNACK: Handful of nuts
LUNCH: Cream of chicken soup with whole meal croutons, handful of
grapes and piece of cheese
SNACK: Honey banana muffin (see recipe, above)
DINNER: Curry (chicken or tofu) with apples, apricots, sultanas,
tomatoes and coconut milk, served with a small portion of brown rice
DESSERT: Grilled peaches drizzled with honey
Sunday
BREAKFAST: Two rice cakes sandwiched together with a slice of brie
and ham.
SNACK: Carrot sticks dipped in hummus
LUNCH: Mushroom omelette and a clementine
SNACK: Olives with feta cheese
DINNER: Meatballs in tomato sauce with a small portion of wholewheat pasta and a large side salad (with honey dressing)
DESSERT: Rhubarb and banana crunchy crumble (see recipe, above)
Please feel free to distribute this ebook to all you friends
Our recommendation
Honey Diet is extremely easy to follow. In a nut shell all you have to
do is replace sugar with honey and take honey first thing in the
morning and 30 minutes before bed. However we would recommend
an unique supplement called Green Coffee Bean Extract together
with honey diet. We have seen that the fat loss is remarkable and
relatively much easier and faster when Green Coffee Bean Extract is
taken along with Honey Diet. The key ingredient in the green coffee
bean is a very important natural active compound called chlorogenic
acid. Chlorogenic acid works by inhibiting the release of glucose in
the body, while at the same time boosting the metabolism or the
"burning" of fat in the liver. These two mechanisms work together to
inhibit the absorption of fat and eliminate weight gain. Various
studies have suggested that chlorogenic acid slows absorption of fat
from food intake and also activates metabolism of extra fat.
Unfortunately, traditional brewed coffee loses 95% of chlorogenic
acid content. While roasting green coffee beans removes its
naturally bitter taste, it also removes a almost all of chlorogenic
acid. Hence, green coffee beans remain the best natural source of
chlorogenic acid. We recommend Fatol Green Coffee Bean Extract
at www.fatol.com
Please click here