The Christmas and New Year holidays have passed and, as usually happens, many of us ate more than usual of our favourite foods. And no wonder we already feel it’s time to recharge our batteries and give ourselves a wonderful gift of restoration and rejuvenation.
It is also possible that we have added another inch to our waist that we want to get rid of. And what easier way to achieve this than simply replacing one or two of your meals for the day with AquaSource Light-Up!
Our nutritional protein powder AquaSource Light-Up! is rich in natural ingredients, providing balanced nutrition to maintain health and energy, and can be included in almost any weight management program. And because it also contains AquaSource Superfood Algae, few products can match its exceptional nutritional merits!
AquaSource Light-Up! has retained its popularity for years now, and this time of year is always particularly good to take advantage of this product. It provides us with an amazingly easy and healthy way to get rid of excess weight. One of them is to include it in the so-called. “diet 5:2”.
The 5:2 diet has become so popular for good reason – it is simple and effective and has a positive impact on overall health, not just weight loss. The idea is to drastically reduce calorie intake on two inconsistent days of the week and eat normally on the other five days. It is usually recommended that women take in 500 calories and men 600 during these two days.
It can also change. For example, if we only want to lose two or three kilos, we can cut calories on one day of the week and eat a normal but healthy diet on the other six days.
However, we should stress here that it is very important and more effective if most of our meals throughout the week are rich in nutrients. In other words, every meal should ideally provide plenty of beneficial nutrients, not contain “empty calories”.
Hence, the relatively nutrient-poor, high-calorie foods that are harmful to our health and overall well-being are sweets, biscuits, pasta, processed foods, alcohol, etc. At the opposite end are seaweeds, which have almost no calories but are extremely high in nutritional value. Of course, we can’t live on seaweed alone, and we don’t need to – we need calories, and many wouldn’t mind the occasional “treat” – but the more nutrients each calorie of our food contains, the better we’ll feel.
Research shows unequivocally that nutrient-dense (as opposed to containing lots of “empty calories”) foods inform our brains when we’ve eaten enough, and once the brain is satisfied, our hormones and neurotransmitters will turn off hunger signals. Eating well therefore makes it much easier to shed excess weight, as our appetite is naturally balanced and we are less likely to be plagued by cravings for junk food and/or overeating.
And it’s not nearly as complicated as it seems – just eat lots of vegetables, mostly growing above ground, not root vegetables, and especially leafy greens. Then add some fruit, especially small fruits like strawberries and blueberries, and a moderate amount of nuts and seeds, small portions of oily fish or quality meat, a little olive oil, a generous amount of spices, and you’ve got yourself a wide range of healthy nutrients.
There’s no easier way to follow the 5:2 diet than adding two shakes of AquaSource Light-Up! on your 500 or 600 calorie days and one (or two) shakes on the other five days. The shake, made with 200 ml skimmed fresh milk and 2 tablespoons AquaSource Light-Up! contains 72 calories. Consume two of these shakes, say at breakfast and dinner, which makes 144 calories, and that leaves women with 350 calories and men with 450 calories to enjoy in some other form. And if you use unsweetened almond milk instead of cow’s milk, the shake will contain even fewer calories!
Here are a few more ideas for foods that you can take advantage of during your “off” days, but don’t limit yourself to them:
6 almonds (80 calories)
1 medium egg (80 calories)
half medium avocado (120 calories)
115 g chicken breast without skin (175 calories)
small can (80 g) tuna in brine (75 calories)
5 medium asparagus (35 calories)
115 g broccoli (40 calories)
115 g cauliflower (30 calories)
1 medium celery stalk(only 8 calories)
10 cherry tomatoes (25 calories)
115 g mushrooms (about 20 calories depending on the type)
1 tsp olive oil (40 calories)
1 small apple (50 calories)
1 medium banana (100 calories)
Add spices without restrictions, especially chili, pepper, Himalayan salt, ginger, coriander.
Aim to consume some protein at every meal, both on off days and normal days. It can be plant-based or in the form of eggs, fish, dairy, poultry or other meat. One shake, , made with 20 g of AquaSource Layton-Up! powder, provides 4.5 g of protein, mostly from organic almonds and quinoa, skim milk powder, spirulina and Klamath Lake algae.
Quinoa is a protein-rich food with slow carbohydrates, which contributes to maintaining stable blood sugar levels and a longer feeling of satiety. AquaSource Light-Up! also contains nutrients such as chromium, essential for glucose metabolism, and L-carnitine, helping with fat metabolism. And digestive enzymes such as protease, lactase and amylase help with digestion to get the most nutrients out of our food.
AquaSource Light-Up! contains natural CoQ10 and alpha-lipoic acid (ALA), supporting metabolism, energy production and more. Alpha-lipoic acid is especially helpful for blood sugar metabolism, as is chromium, which in Leighton-Up! is in the form of chromium picolinate.
Another ingredient, Siberian ginseng, contributes to maintaining a good physical and mental state. It is an adaptogen and has been used for a very long time.
|100 g of product||20 g serving of the product with 200 ml skimmed milk|
of which saturated (g)
monounsaturated (cis) (g)
|Total sugar (g)||23.40||4.68|
Each serving of 20 g provides:
Siberian ginseng 500 mg
Alpha-lipoic acid 20 mg
Coenzyme Q10 10 mg
Organic almondsskimmed milk powder, organic quinoa, organic crushed apple powder, vanilla flavor, spirulina powder, Aphanizomenon flos-akwe (Klamath Lake algae) powder [naturally providing 45 mg vitamin C (56%*), 4.2 mg vitamin B12(168%*), 5 mg vitamin B5 (83%*), 17 mg iron (121%*)], Siberian ginseng powder, organic acerola powder [providing 75 mg vitamin C (95%*)], psyllium husk, glucomannan, organic brown seaweed Ascophyllum nodosum powder [providing 150 mg iodine (100%*)], xanthan gum, organic barley and wheat grass powder, protease, lactase, L-carnitine, L-tartrate, amylase, alpha-lipoic acid, natural CoQ10, 50 mg chromium picolinate (125%*).
WITHOUT ADDED SUGAR NOR ARTIFICIAL SWEETENERS, WITH NATURALLY OCCURRING SUGARS
Suitable for vegetarians.
IMPORTANT: For best results, drink 1-2 litres of spring or filtered water per day.
* EU nutritional reference value in %.
58% of agricultural ingredients are from environmentally friendly production.
Directions for use:
Mix 20 g of Leighton-Up! with apple juice or skimmed milk. Optionally you can add fresh fruit and/or yoghurt. For best results, use an electric blender.
The recommended daily amount is 20 g.
20 g = approximately 2 level scoops (provided in each package) or 2 tablespoons.
Do not exceed the recommended intake.