Healthy fats


When we feel a drop in energy, our body often demands sweetness because a large dose of glucose helps it gain strength. However, our body is not always right. After snacks containing large amounts of simple sugars, immediately after the energy surges, it drops significantly, and even hypoglycaemia. The pancreas is responsible for this, which releases excess insulin and reduces glucose. So how do you deliver energy without causing a hormone swing?

 Coconut oil

Coconut oil in 82% consists of saturated fatty acids, among which we can distinguish lauric and myristic acid. In its composition, but in a much smaller amount, we can also find oleic acid (monounsaturated fatty acids) and linolenic acid (polyunsaturated fatty acids). In contrast to animal fats, which are made of long-chain fatty acids, coconut oil contains medium-chain acids. The difference seems small, but it has a huge impact on the properties of fats. They are absorbed from the intestine directly through the portal vein to the liver without bile digestion. Thanks to this, they are a source of fast and easily available energy. Such a metabolic pathway means that medium-chain fatty acids are not deposited in the form of adipose tissue, but used for the body’s current needs.

Protein Breakfast

It is worth mentioning, however, that lauric acid, although it belongs to medium-chain fatty acids, is absorbed in this way only in 25%. The remaining part is absorbed as saturated fatty acids, i.e. in the form of chylomicrons through the lymphatic vessels. It is worth remembering that fats transported in this way contribute to an increase in the concentration of LDL cholesterol. Coconut oil will be a good solution for people who have no cardiovascular problems.


A few nuts are a perfect snack when we feel a drop in energy, and our body begins to have cravings. They are high energy, because 100 g of walnut provides approx. 667 kcal. They are a valuable source of protein, fatty acids and nutrients. Arginine amino acid contained in them improves blood supply to tissues and blood flow, it also relaxes the smooth muscles of the walls of blood vessels. If we are looking for an energy snack, why not reach for this vitamin-containing, minerals like iron, magnesium, zinc, potassium, calcium or phenolic compounds?


Avocado is the only fruit consisting largely of fat, which are mainly monounsaturated fatty acids, often recognized by scientists as protecting against many diseases, mainly reducing the risk of myocardial infarction. It is a source of vitamins A and E, which are strong antioxidants, and a good source of potassium (100 g provides 485 mg, compared to 100 g banana provides 855 mg), which normalizes blood pressure. Avocado in the amount of 100 g provides approx. 160 kcal, but thanks to a significant amount of fiber provides a feeling of fullness for a long time.

Oat & Rice Flakes


Many chocolate ingredients make it strongly affect our mood, and sometimes addictive. Raw cocoa beans contain substances such as tryptophan, serotonin and dopamine, which have a beneficial effect on the production of endorphins in our body, which makes us less prone to depression. Another substance contained in cocoa is theobromine and caffeine, which have a stimulating effect, reduce fatigue and improve concentration. Therefore, for example, chocolate works well as a snack after physical or mental exercise.

Cocoa is a very good source of magnesium, which affects the proper functioning of the nervous system. Magnesium deficiencies cause problems with concentration, mood swings, irritability and depression. Remember, however, that chocolate, containing in its composition cocoa, which exhibits so many pro-health activities, is a bitter chocolate with high cocoa content. Due to the high calorific value, however, its consumption should be limited.

Chia seeds

Otherwise known as Spanish sage, they are an interesting diet variety. Chia in the Maya language means strength. Seeds abound mainly

Omega-3 fatty acids, which are the building blocks of the body, also the nervous system. Chia are a source of zinc and B group vitamins, they are also a source of polyphenols and flavonoids that are precious to our body. They exhibit antiatherosclerotic, anti-inflammatory, antiarrhythmic and antioxidant effects. The seed can make a pudding – it is covered with milk and left for a few hours, and just before eating it adds the favorite fruit.

Capsaicin & Ginger


The intense, slightly spicy taste of ginger makes it highly energizing. It has warming properties and has anti-inflammatory properties. It has been proven that ginger has properties that mimic the effects of anti-inflammatory drugs. You can prepare a brew of fresh ginger – the sliced root is covered with boiling water. It tastes best with the addition of lemon.

Lite Coconut Milk

To avoid frequent energy losses, the diet must be wholesome, provide all necessary nutrients and consist of unprocessed products – the basis should be vegetables and carbohydrates from good sources such as buckwheat, millet, amaranth or rice. These products are a source of complex carbohydrates that will allow the gradual release of energy.

It is worth to limit the consumption of caffeine to one coffee a day, because the addiction to it leads to a feeling of tiredness. Let’s sleep and start the morning with a wholesome breakfast,

which will be based on unprocessed products containing in their composition both proteins, fats, carbohydrates, vitamins and minerals. A good example is a prepared omelette with oatmeal and a small amount of fruit and nuts.

Recipe for an omelette

– almonds – 15 g (1 × spoon),

– erytrol / erythritol – 10 g (2 × teaspoon),

– cocoa 16%, powder – 5 g (0.5 × spoon),

– oatmeal – 30 g (3 × spoon),

– blueberries – 100 g (2 × a handful),

– chicken eggs, whole – 56 g (1 piece),

– rapeseed oil – 5 g (0.5 × spoon),

– semi-fat curd cheese – 50 g (0.25 × pack),

– natural yogurt, 2% fat – 20 g (1 × spoon).

Preparation time 20 minutes

1. Prepare white mass mix cottage cheese with yogurt.

2. Mix the eggs, then add the remaining ingredients. Mix thoroughly to the consistency of thick cream. Add water if needed.

3. Spread the fat in the pan and fry the omelette (small diameter pan).

4. Fried omelette in half. Transfer the pancakes with a mass of cottage cheese (leave some on top).

5. Smooth the remaining curd mass on the top of the omelette and garnish with blueberries.

Nutritional values for one portion

calories – 484,8 kcal,

protein – 25.4 g,

fats – 24.5 g,

carbohydrates – 37.6 g,

fiber – 6.7 g.

Posted on: December 15, 2019

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