How to Get Rid of Lower Belly Fat Fast and Permanently

With summer around the corner, there are few who are preparing themselves conscientiously to eliminate those extra stomach fat kilos… For that reason, today we wanted to go into one of the areas where the fat usually gets embeded more often in both men and women: the belly!

You may have tried everything, and that for more weight and volume that you have lost your belly is still there. In these cases, the first thing to do is identify the type of fat belly and why it is there! Knowing this, it will be easier to say goodbye to fat belly:

All of the Different Known Types of Belly Fat in one Place

Fat Belly which main cause is Alcohol

Alcohol is the cause of the interesting belly fat that causes back pain, feel of hunger, and ignites the desire for harmful sugary foods. Alcohol is the culprit of this type of belly fat, and it totally doesn’t matter if it is big chunk of it or small. Be it a can of beer, or wine and other alcoholic beverages, they are the main culprits in preventing the body from metabolizing food properly or undermining the liver’s ability to burn fat. Keep in mind also that alcohol has high caloric values that contributes even more to increasing belly fat level! Follow along with how to get rid of beer belly fat steps.

Recommendations:

  1. Say goodbye to alcohol consumption or try to avoid drinking it.
  2. Go out and exercise to burn fat.
  3. Eating more fruits, vegetables is a must!

Postpartum Fat Belly ( after giving birth)

After giving birth, in many cases, the fat seems to have established permanent residence in the womb! Even after losing the baby’s weight, you may still have a belly. This could be due to the diastasis recti, a cause for the abdominal muscles to separate and the tissues to stretch. The insulin levels also increase during pregnancy. Therefore, it may be that you are accumulating fat in your abdomen. In these cases, it is best to consult a specialist to rule out diabetes. Read below on beneficial steps on how to get rid of postpartum belly fat.

Recommendations:

  1. Stop doing sit-ups, since they annoy and prevent the natural body healing of  the diastasis of recti.
  2. Visit the doctor if the lump is accompanied by back, pelvic or even stomach pain!
  3. Walking and doing exercises that strengthen the pelvic floor and core; look for programs that are aimed at diastasis.
  4. Some patients may require surgery or a physiotherapist.

Stress as Belly Fat Main Cause

Cortisol is one of the compounds that our body releases when we are subjected to daily stress. This is directly connected to the weight gain, since it forces the body to store visceral fat, but it can also cause anxiety and, therefore, cause us to eat more than necessary. This fat usually gathers around the waist and causes sagging in the abdomen. Sleep patterns can also be a form of stress not so obvious.

Recommendations:

  1. Rest more. Go to bed early to help regulate metabolism.
  2. Avoid junk food and overeating; Take care of sweet and salty foods. Caffeine raises cortisol levels.
  3. Enjoy a healthy breakfast to avoid anxiety and mood swings.
  4. Practice exercises such as yoga or meditation that help relieve stress.

Fat Belly due to Hormonal Imbalances in the Body

Hormonal levels can sabotage our efforts to get rid of our excess fat! Several studies indicate that if you are male and your testosterone levels are below 300 ng / dl, this may indicate metabolic syndrome, which is characterized, among other things, by the accumulation of fat in the abdomen.

However, if you are a woman and your testosterone values ​​are above 70 ng / dl, it may be one of the signs of PCOS (polycystic ovarian syndrome). This syndrome is usually accompanied by hirsutism, insulin resistance and a tendency to accumulate fat in the belly.

Recommendations:

  1. Eat healthy fats like Omega 3 and 6.
  2. Increase the intake of fiber -fruits, vegetables, vegetables- to lose fat.
  3. Reduce the consumption of dairy products and foods that cause bloating.
  4. Light exercise, such as walking or yoga, will help maintain low levels of stress (cortisol).

Bloated Fat Belly

Do you wake up in the morning with a flat stomach, but does it end up expanding as the day goes by? The causes of this type of abdomen can be gas, intolerance to certain foods / allergies, imbalances in the intestinal flora or bad digestion.

Do you notice that after eating you feel very bloated? It could be gluten intolerance or we are not eating enough fiber. Experiment eliminating a meal or two (pasta, corn, yeast, etc.), to discover what foods could be causing problems. Follow the recommendations below on how to get rid of bloated (hanging) stomach fat.

Recommendations:

  1. Take probiotics to help the intestinal flora.
  2. Stay well hydrated throughout the day to help a more favorable digestion.
  3. Try to do exercises that involve the diaphragm and deep breathing.
  4. Increase fiber intake with fresh vegetables, nuts, legumes and fruits.

Stomach Fat if not Treated Properly, is a Cause for Serious Health Issues

Needless to say, the most advisable in these cases, especially if you have doubts about why you are not able to lose weight, is to put yourself in the hands of a doctor. Extra abdominal fat can be a precursor to diseases such as diabetes, heart problems and even cancer. Hope the steps above helped many of you find ways to get rid of belly fat instantly and in a harmless fashion.

Cardiologist Suggests 5-Day Diet: a Safe Way to Lose 15 Pounds

The diet we follow on daily basis plays an incredible important part in our overall life and health, as well as whether or not we are going to be prone to various health risks and conditions.

Most of us are aware of the fact that following a healthy diet will not only make us healthier and stronger, but it will also help us cut down on the excess fat.

One such diet is the one below, which has been designed by an European cardiologist. Eggs are the primary source of protein in this simple diet, and the breakfast is the same every day: 1 piece of your favorite fruit, (anything except for bananas or grapes), along with some blueberries or blackberries.

Day 1

  • Lunch: 1 cup of yogurt, 1 egg and 1 orange
  • Dinner: 2 pieces of toast, ½ a cucumber, 2 tomatoes and 2 boiled eggs

Day 2

  • Lunch: 1 cup of yogurt, 1 boiled egg and 1 orange
  • Dinner: 125 grams of red meat, 1 piece of toast, 1 orange and 1 coffee or tea (no sugar)

Day 3

  • Lunch: 1 orange, 1 cucumber and 1 boiled egg
  • Dinner: 125 grams of cooked red meat, 1 piece of toast, 1 orange and 1 cup of coffee or tea

Day 4

  • Lunch: 1 piece of toast, 125 grams of cottage cheese and 1 orange
  • Dinner: repeat the same as day 3

Day 5

  • Lunch: 200 grams of cooked meat or fish, 1 piece of toast and 1 tomato
  • Dinner: ½ a pound of cooked peas, potatoes and carrots

Strictly following the protocol above will provide you with incredible results. However, be sure you avoid salt, alcohol and cigarettes.

Best Exercises To Lose Arm Fat In Two Weeks

Flabby or huge arms can actually put you in a disagreeable state of affairs as a result of they’re laborious to hold in a slim match gown and going sleeveless is a large embarrassment.

All people, ladies, and guys have the identical issues in relation to the arms, nevertheless, ladies need toned and slim arms, whereas guys need big muscle tissue.

It’s clear that nobody likes saggy arms as they make your arms look greater than they really are.

You should know that it is never too late to begin exercise for arms and find the best program that includes arm toning exercises.

The program offered in this article will not just reduce the fat around the area, but it also gives you toned arms.

You will start feeling confident about yourself.

Best exercises:

Here are some quick and effective exercises you can do at home to burn your stubborn arm fat.

Here not included weights, no machines, no push – ups, and no lengthy workouts here. Only exactly what you need to target your arms and lose arm fat fast!

Detailed instructions can be found in the video bellow:

The people who experienced this workout confirmed the great quality such “Only 3 rounds of it and I feel it big time in my whole.”

SETS, REPS, AND FREQUENCY

This workout should be done in sequence.  Aim to do 8 to 12 repetitions with moderately heavy weights:

1. BICEPS CURL

2. ALTERNATING HAMMER CURLS

3. RESISTANCE BAND BICEPS CURL

4. DIPS

5. TRICEPS KICKBACK

6. SEATED OVERHEAD TRICEPS EXTENSION

7. DIAMOND PRESS-UP

8. REVERSE GRIP BENT-OVER ROW

9. RESISTANCE BAND BENT-OVER ROW

If you benefit from this workout, please share this with us and your friends!

Disclaimer All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this website and the information contained herein does not create a doctor-patient relationship. Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Best Exercises to Lose Arm Fat at Home

Flabby arms are a huge problem, both for men and women. Women want their arms toned, so they can wear a sleeveless dress without embarrassment. On the other hand, men want huge muscles. The flabby arms make the arms look bigger than they actually are.

It is often the case that besides having a normal body, there is some extra fat accumulated on the arms. Belly fat and arm fat are the most difficult parts to get rid of fat.

Aging is never easy to embrace, especially when it comes to drooping skin. Another reason for saggy arms can be decreased metabolism. The metabolism rate decreases with the growing age, which means burning fewer calories. And this condition ultimately leads to arm fat. Moreover, lack of physical activities can lead to fat accumulation and flabby arms.

If you want your muscles toned, firm and looking young, the most effective way is to be physically active. This does not mean that you need to hit the gym every day. On the contrary, there are several exercises that can be easily performed at home.

With these arm toning exercises you can make your flabby arms – fabulous in just 2 months. You need to be determined enough to do so. You won’t only reduce fat in this area, but also firm them up.

However, no matter how hard you exercise if you don’t follow a healthy diet, you’ll have a hard time reaching your goals. You need to start with cutting down on unhealthy and high-calorie food, eating fresh to stay healthy and look healthy.

This video will show you the best exercises to lose arm fat at home.

Try the following workout video:

7 Proven Exercises to Lose Face Fat In 2 Days

Today more then ever everyone wants to learn how to lose face fat. This is because the first part from the body that people notice is the face. Unfortunately, most of the people have face fat issues. But, all of them wants to look beautifully especially in the face as their models.

The most annoying thing is that face fat is almost impossible to get rid of. You can still have the chubby face even if you have lost weight and get the figure of your body as you imagined. So it’s not easy to lose face fat and can take a lot of work.

It’s not too difficult to get the looks of a model and losing face fat. That’s why we came up with 7 proven exercises. If you use them, you will be able to lose your face fat with minimal fuss, easily, and quickly.

Even if we are not overweight and on the average side, chubby cheeks and double chin, can make us look fat because the face is the first to be noticed. You are at the right place if you want to learn how to lose face fat easily.

Face fat can make us look older and heavier than our actual weight. Regular workout with some exercises and a disciplined diet can help reduce face fat quickly.

How to Lose Face Fat in 2 days

  1. Smile

The first thing that you must learn if you want to lose face fat quickly and easily is how to smile. The best opportunity you can have to lose face fat is smiling. It’s the easiest workout you can do for your cheeks. That’s because the smile stretches the muscles of your cheeks. This kind of muscle stretching can help to lose the fats of the cheeks and resolve this problem.

How to:

Bend up your knees and lie on your back without a pillow with knees and feet resting on the bed.

Open your mouth widely and then close it slowly with resisting.

Try to have a big smile without clenching your teeth.

Lift your head slightly and then put it down, while you are smiling

Repeat this 7 times.

  1. Fish Face

One of the easiest facial exercises for cheeks that you can do at any time is the fish face exercise also known as “smiling fish face”. You can do it while listening to your favorite music or watching T.V. This exercise helps in spreading and toning cheek muscles and lose the face fat quickly.

How to:

Form a fish face while pouting your lips and sucking your cheeks.

Try to smile while forming a fish face and hold for 5 seconds.

Relax when you feel the pressure on your jaws and cheeks.

Do this 15 to 20 times.

  1. Blowing Air Exercise

This exercise can solve the problem with face fat by working almost all the neck and facial muscles. It is one of the effective face exercises to get rid of chubby cheeks and to reduce double chin. The blowing air exercise impacts on the neck, cheeks, and jaws muscles and tones them to give a natural facelift.

How to:

Sit straight on a chair and bend your head back so as to face the ceiling.

Blow out air from your mouth while pulling your lips together.

Relax after 5 seconds blowing out air.

Do this 15 to 20 times.

  1. Chin Lifts

The chin lift is a great exercise that helps in stretching most of the facial muscles which include throat, neck, and jaw. While you are doing this exercise just make sure that you are only using your lips and not any other facial muscle. You can do this exercise either in the standing or sitting position.

How to:

Stretch your neck as much as you can and throw back your head.

Keep your eyes fixed on the ceiling.

Try to move your lower lip over the upper lip while smiling widely.

Hold this pose for 10 seconds and repeat it 10 times.

  1. Stretch Your Face Muscles

Stretching your face muscles with the help of your hands is another great technique. First, you can do it by lowering your chin in a way that it can touch the chest. Then you can pull the skin in a way that your skin moves under the cheekbones. When you are in the right position, you have to say “Ah”. You need to repeat the technique three times a day.

  1. Jaw Release

Jaw release exercise is certainly one of the most effective facial exercises to reduce the double chin. It helps in stretching the muscles around your cheeks, lips, and jaws.

How to:

In a sitting or standing position, in a straight posture.

Keep your lips closed while moving your jaw just like you are chewing.

Breathe through your nose and then slowly exhale while humming.

Open your mouth widely with the tip of your tongue gently pressed at the back of your bottom teeth.

Stay in this position for 5 seconds and continue breathing in and out. You need to complete 2 reps of the exercise.

  1. Tightly Close The Eyes

The last technique of losing face fat is simply closing the eyes with the help of the muscles of your cheeks. You just need to make sure that you are feeling the contraction of your facial muscles. Hold this pose for 10 seconds and then relax your face muscles. You should repeat this 5 times a day at least.

How to Do a 3-Day Complete Body Detox and Flush Excess Water and Fat Out of Your System

Detox diets – most of them are usually based on whole foods. The detox process in the human body includes – eliminating fat, toxins and other harmful chemicals from the body. The main reason for this cleansing process is to improve the person’s health in general. We can also mention that these types of diets also stimulate and improve the weight loss process, treat acne problems and other skin problems as well.

In this post we are going to show you the best 3-day diet plan, approved by the famous Dr. Oz. This cleansing diet is meant to cleanse your entire body from all harmful toxins and chemicals.

How to Do a Complete Body Detox in Just 3 Days:

1st Day:

Well, you need to start your day with a morning detox tea made of these ingredients: 1 green tea, 1 slice of lemon and 1 teaspoon of Stevia.

Then, you should drink your Breakfast smoothie:

Ingredients:

  • 1 cup of water
  • 1 tablespoon of flax seed
  • 1 cup of raspberries
  • 1 banana
  • ¼ cup of spinach
  • 1 tablespoon of almond butter
  • 2 teaspoons of lemon

After your breakfast smoothie, drink ½ multivitamin and probiotic supplement.

For lunch, you need to drink the same smoothie again, followed by ½ multivitamin and Omega 3 supplement.

Your healthy snack should be your favorite drink. Make sure you finish your day with an ultra detox bath. All you have to do is add 2 ½ cups of Epsom Salt and 10 drops of lavender oil.

2nd Day:

You need to follow the same morning regime as in the 1st Day. You should have the breakfast smoothie first, and then ½ multivitamin and probiotic supplement.

Lunch smoothie:

  • 4 celery stalks
  • 1 cucumber
  • 1 cup of kale leaves
  • ½ green apple
  • ½ lime
  • 1 tablespoon of coconut oil
  • ½ cup of almond milk
  • 1 cup pineapple

After your lunch smoothie, you need to take ½ multivitamin and Omega 3 supplement. Take your favorite drink for snack. You should end your day with a dinner smoothie and an ultra detox bath.

3rd Day:

You should follow the same morning detox regime on the 3rd day. So, start the day with the morning detox tea, and after that take the breakfast smoothie followed by ½ multivitamin and probiotic supplement.

At lunch time, you should take your lunch smoothie and then your favorite drink as a snack.

Dinner smoothie:

  • ½ mango
  • 1 cup of blueberries
  • 1 and a half coconut water
  • 1 cup of kale
  • 1 tablespoon of lemon
  • ¼ teaspoon of cayenne pepper
  • 1 teaspoon of flax seeds

Make sure you finish your 3rd day with an ultra detox bath. After 3 days you will feel wonderful. You will be refreshed and full of energy. You should definitely try this detox diet, it will help you cleanse your body and lose the excess weight. Thanks for reading and please share with your friends and family.

Doctors Are Speechless: Just Boil These 2 Ingredients and You Will Quickly Lose All of Your Body Fat!

Excess body weight gain is something of a global phenomenon. More people are excessively large and even morbidly obese these days. The simple reason for this is the drastic change in our lifestyle and eating habits.

We are less active in this day and age, with more time spent sitting on a couch watching television, at our desk working on our computers or playing video games. This sedentary lifestyle has led to us gaining excessive weight, especially if we stuff out body’s with processed and refined foods.

Increased bad cholesterol (LDL) levels and lower good cholesterol (HDL) levels is the consequence of our choice of lifestyle and food. The first thing you need to do in trying to lose excess weight is to quit consuming refined and processed foods, then change your lifestyle and be more outgoing, take walks in the morning or in the evening and actively engage in an exercise regimen that will help you burn fat, stay fit and healthy.

You should also try consuming a homemade natural ingredients recipe that will help you shed the excess weight, while boosting your energy and immune system.

Here’s what you need to make this recipe:

Ingredients:

  • Cinnamon – 1 teaspoon
  • Pure natural honey – 2 tablespoons
  • Water – 250 ml

Preparation and Use:

  • Put the cinnamon in a saucepan of boiling water.
  • Once boiled, leave it to cool at room temperature.
  • As soon as the cinnamon tea is cool, add the pure natural honey to it and stir.
  • Consume half a cup of the recipe before bedtime and the other half in the morning of the next day, before you have breakfast and especially on an empty stomach.Within one week you will begin to notice significant positive changes in your weight. With the honey and cinnamon combination you boost your rate of metabolism, lower the bad cholesterol (LDL) in your body and boost your immune system.You also enrich your body with vitamins and minerals, as well as antioxidants which will destroy free radicals. You should remember to change your lifestyle as well, by engaging in regular exercise and eating a balanced diet.

Use Baking Soda to Speed-up the Weight-loss Process

Weight loss is never an easy process – it takes a lot of time and dedication, and it’s very hard not to indulge in your favorite foods. However, today we’re going to show you a simple remedy based on baking soda which will boost your metabolism and help you lose weight faster than ever!

Below you can see 3 baking soda recipes which will speed up the weight loss process and help you slim down in just a short time. Here they are:

Baking soda and lemon

Ingredients:

  • 1 teaspoon of baking soda
  • ½ a cup of water
  • Lemon or grapefruit juice

Preparation:

Put the baking soda in a glass of water and mix well then add the lemon juice and mix again. Drink the remedy in the morning before breakfast and you will soon be amazed by the results.

Baking soda and ACV

Ingredients:

  • 1 cup of water
  • 2 tablespoons of ACV
  • ½ a teaspoon of baking soda

Preparation:

Just add the ingredients in a glass of water and drink the mixture in the morning on an empty stomach.

Baking soda and fruits

Ingredients:

  • 2 cups of water
  • ½ a teaspoon of baking soda
  • Lemon juice (from 2 lemons)
  • A sprig of mint leaves
  • A cup of strawberries

Preparation:

Mix everything in a blender and drink the smoothie twice a day for best results.

If you’re trying to lose weight in a short period, try any of these 3 drinks and you will be amazed by the results!

Top 7 Exercises To Quickly Get Rid of Cellulite On Buttocks and Thighs

The bikini season is coming and the time to show off our bodies. Therefore, most of us are on some quick diet to lose all that extra pounds and the stubborn cellulite on our thighs and bum.

However, it is always best to try some of the exercises that we suggest as they are the ones that target the cellulite on your buttocks and thighs. Cellulite affects everyone, even males have it, but women are more affected by it. As per the research conducted at Cornell University, almost 98% of adult females have cellulite up to a certain extent.

The study performed at the University of Alabama at Birmingham reveals that the performance of  exercises 80 minutes a week can prevent the occurrence of obesity, and as well as it hampers a regain of harmful visceral and lower body fat that can cause cellulite.

Fortunately, this condition can be easily solved as all you need is to introduce exercises that involve well-calculated moves thus successfully getting rid of the cellulite from the body.

TOP EXERCISES FOR QUICK CELLULITE REMOVAL ON BUTTOCKS AND THIGHS

The exercises below are simple and easy to perform, but at the same time efficient in the elimination of cellulite on buttocks and thighs.

  1. Single Leg Dead Lift

The best way for getting rid of cellulite is the exercises that work the whole body. This type of exercises not only that they will eliminate the cellulite on your most problematic body areas but as well will help you to tone and shape your body.

Therefore, we recommend the single leg dead lift which requires for the person that performs it to acquire a T-shape body while lifting the dumb bells. It needs to be done by elevating one leg in a way that it is in the air.

This is the way how you should do it:

  • Get in a standing position with your feet at hips width apart. In your hands hold light weights in order for the palms to face the body. Next, raise your left leg few inches off the ground. Then, bring your upper body downwards with the weights acting towards the ground. Move your body in the forward till you from the T-shape. Once you have achieved this position slowly go back to the starting position.

Perform 15 reps with each leg.

  1. V-Leg Pull

The V-leg pull works the outer thighs, and it is considered to be a funny exercise, but nonetheless follow closely as it will help you to remove the cellulite on your buttocks and thighs.

This is the way how you should do it:

  • Go to a lying position on your back with your arms down at your side. Tie up your legs with a band, and then lift them up. Raise them up and open them wide in a way that they form the V-Shape. Now, open your legs as far as the band can stretch. Once the tension in the band reaches its limit go back to the starting position.
  1. Upward Leg Thrusts

In this movement all of the muscles are involved.

This is the way how you should do it:

  • Get into a lying position with arms and knees bent on the ground. Now, elevate the right leg in an upward position along with your toe. Make certain to move your thighs inwards. Now, switch legs and perform 15 to 20 reps. Since you are lying on the floor you can use a yoga mat placed under you.
  1. Leg Lift with Upright Posterior

This is probably the simplest of all exercises and it does not need any specific space and effort.

This is the way how you should do it:

  • Stand with in an upright position, and then stretch out your leg backward as far as you can. Now, relax your buttock and start moving your leg. Do 15-20 reps on each leg.
  1. Weighted Bridge

This movement is quite simple and easy to follow. All you need to do is to lie on the ground, put some weight (like dumb bell) on buttocks and form a bridge.

This is the way how you should do it:

  • Get in a lying position with face-up. Bent your knees and hold dumb bells horizontally placed on the hips. Elevate your hips so that the knees bend inwards. Hold this upward posture for 3seconds. After that lower your hips and again repeat the exercise. Perform 20 reps.
  1. Squat with Side-lift

This exercise must be included in your workout plan if you want to remove the cellulite from your buttocks and thighs. This exercise engages the hamstrings, hip flexors, glutes, adductors, and quadriceps.

This is the way how you should do it:

  • Bend your knee and make the squat as if sitting on a chair. Hold your thighs in a parallel line to the ground. Now, straighten the leg in the same posture and then raise your left leg up while standing. Do the same thing with the right leg as well.
  1. Backward Running on Treadmill

This exercise involves running on the treadmill, but in order to perform it properly you need to change the way you run so that you put an extra push on your thighs.

This is the way how you should do it:

  • Run in backward direction and in that way the hamstrings and glutes will work more efficiently. Move sideways and you will target the outer thighs thus losing more calories.

Have in mind that this exercise requires the use of special equipment.

The Healthiest Breakfast: Clean Your Body from Toxins and Lose 11 Pounds in a Month

When you get up, you have a lot of options for your first meal, which actually means how will you start your day. You can have a heavy breakfast or a light one but full with nutrients. If you chose the second option then we have a suggestion for you. It’s a healthy breakfast and also one of the tastiest that you will ever prepare. It has the power to improve the condition of your hair and skin, to boost your metabolism, and enhance your overall health condition.

It will clean your body from toxins and improve the functioning of the organism. This breakfast can also burn fat and make you lose the extra pounds that you have.

Anyone who has tried this breakfast recipe guarantee that if you consume it for   whole month you can lose up to 11 pounds thanks to it. Besides that, you will also see huge improvements on your hair and skin quality .

What you need for this healthy fat burning breakfast:

  • 2 tbsps. oatmeal
  • 5-7 fleshy plums
  • 1 cup or 250ml organic kefir
  • 1 tsp. cocoa powder
  • 1 tsp. milled flaxseed

What you do:

For start, you should prepare the breakfast in the evening, because you want it prepared in the morning.

The preparation of the breakfast starts with pouring the water over the plums. Then you should cover the dish with the plums. Then you should continue with the preparation of the oatmeal, cocoa and flaxseeds mixture. When you mix these three ingredients add the kefir into the mixture.

Next thing is to slice the plums in which you added water, and put them into the mixture from the other 4 ingredients that you have already prepared. By doing that you should know that you are done with the preparation of your breakfast. Just put it in the fridge.

When you get up, eat the whole breakfast and you will see how delicious it is, and after two weeks, how effective it is.