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You'd be crackers to ignore danger of dehydration


Gregg Marsh

Gregg Marsh




Gregg Marsh

There is absolutely no question that most people who can't lose weight suffer from dehydration. The general rule of 2 litres per day, which few people actually follow, is too low anyway.

Our muscles are made up of 70pc water; it makes sense to drink enough to feed them. Dehydration causes the body to increase it's stress hormone release. This hormone is called cortisol. Cortisol is catabolic (breaks down muscles), it also creates an acidic state in the body. These two factors alone will hinder any weight loss regime.

Here's the Golden Formula for the amount of water you will need every single day to keep your metabolism at the right level and for long term good health: Your body weight in kg x 0.04 = Amount of Water in litres every day.

So if you weigh 11 stone or 70 kg (154 pounds) 70kg x 0.04 = 2.8 litres per day .

I doubt many people in Ireland drink even half of this amount. And here's the punch line, for every hour you exercise you need to add a half litre. So if you weigh 70kg, you will need 3.3 litres on exercise days. It takes work and effort to lose weight and get lean!

Here's a fun snack that tastes like a cheat food, but is actually in line with Synergise Fitness weight loss guidelines

Even though these are dairy-free, the taste reminds me of Cheesy Ritz Crackers

These are crunchiest when right out of the oven - once you store them in the fridge they soften.

Here's what you need:

1/2 cup blanched almond flour

1/4 cup coconut flour

1/4 teaspoon sea salt

1 teaspoon dried basil

1 packet stevia

1 omega-3, free range egg

1 tablespoon coconut oil, melted

1 tablespoon tomato paste

 Olive oil and sea salt for garnish


1. Preheat oven to 350°F / 175°C. Line a baking sheet with wax paper.

2. In a medium bowl combine the almond flour, coconut flour, salt, basil and stevia.

3. Add the egg and mix well. Add the coconut oil and tomato paste, mix with your hands.

4. Place the dough on the prepared pan. Top with another piece of wax paper, and press into a rectangle that is about 1/8 inch thick. Be careful not to let the edges get too thin.

5. Use a knife to carefully cut the dough into 30 crackers - 6 lengthwise slices and 5 crosswise sections. Sprinkle with olive oil and sea salt.

6. Bake for 15 minutes, or until the crackers are golden.

7. Cool on the tray and then enjoy. Store leftovers in an airtight container in the fridge.

Gregg Marsh is a weight-loss coach and runs Synergise Fitness in Sandyford, Dublin 1. To get a free copy of Gregg's Synergise 14 Day Fat Loss Furnace Recipe Book, visit www.synergise.ie

100 FIT days is a day-by-day exercise and nutrition programme that will get you in the best shape of your life. You don't need a gym membership or any other equipment other than a stopwatch and the Irish Independent's FIT Magazine every Monday. To sign up for daily 100 FIT Days updates visit www.independent.ie/100fitsignup every Monday.

Irish Independent