Today, nutritionists present many options of diets for women. Nowadays you can hardly surprise anyone with a diet containing cottage cheese or green vegetables. Few people know about the existence of a spinach weight loss one. This superfood consists of nutrients and only 20 calories, so it is not surprising that nutritionists have created a diet that includes spinach and dishes made with it.
|Scientific name||Spinacia oleracea|
If, in addition to a beautiful and slim figure, you strive to have the most healthy body, then this leafy green will be the best helper in this. It is the product that will help eliminate toxins from the body and entirely cleanse it of harmful accumulation. Even though it’s very low-calorie, it gives a feeling of fullness in the stomach, which is also a bonus when trying to get rid of those extra pounds.
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You can add these greens to different dishes, use them as a garnish, make smoothies or a salad with olive oil. It is important to remember that introducing this product into your spinach weight loss menu will help you prevent aging. After all, it contains a large number of vitamins C and E, and they have a strong antioxidant effect, which slows down aging.
The leaves have a very positive effect on the health of the skin, in general. Useful minerals that it contains contribute to the normalization of the cardiovascular system, improving the blood supply and preventing seizures. But to achieve the most favorable result, you need to consume it fresh. It’s ok if you cook it, or freeze it, but note that some vitamins and microelements will be lost in the process.
7, 30-day spinach diet
In order to lose about five pounds of excess weight, you need to follow this diet for 7 or 30 days. Just follow the sequence and keep to the diet rules. During the morning meal of the first day of the diet you need to eat cottage cheese (100 grams), the fat content of which will be equal to 2%, as well as a baked apple with the addition of cinnamon.
During lunch, the first day you need to eat boiled potatoes (150 grams), cooked with the addition of carrots and spinach. At lunch the fruit salad (200 grams) is available. Dine on the first day of the diet of veal (150 grams), which must be extinguished with the addition of carrots, onions and spinach.
If you want to try the alternative effective meal plans, check 5 popular variants of kefir diet for weight loss. As it perfectly cleanses your body and helps to get rid of extra pounds in a short period of time.
On the second day, you need to have breakfast with a salad (200 grams) made from spinach, one egg, lemon juice, and also dill. You need to season the salad with olive oil. Dine, you should corn porridge (150 grams) with the addition of dill. At lunch, eat boiled chicken breast (150 grams) with parsley and spinach. Dinner on the second day you need yogurt (200 ml), the fat content of which should be equal to 4%, as well as an apple.
Morning meal should be a salad (150 grams). It made from carrots and seasoned with one teaspoon of corn oil. It is necessary to have lunch with lean pilaf (150 grams), made from unpolished rice with the addition of herb. During the afternoon, you must eat dietary vegetable soup (200 ml). Dinner should be boiled seafood with vegetables and spinach.
Here is the nutritional information about 1 cup (30g) of spinach. See table 1:
|From Carbohydrate||3.8(15.9 kJ)|
|From Fat||1.0(4.2 kJ)|
|From Protein||2.1(8.8 kJ)|
|From Alcohol||0.0(0.0 kJ)|
Spinach is also rich in vitamins. See table 2:
|Vitamin E (Alpha Tocopherol)||0.6mg||3%|
The mineral content is also rich. See table 3:
If you want to continue the diet, then start with the first day of the menu below. This eating regime does not have alterations and requires commitment. If this diet is going properly – you will lose up to 10 pounds (5 kg). The number of pounds (kilograms) lost is individual for each person and you should not worry at the result.
After all, short-term weight loss is called that because the result doesn’t last long. To improve the result, combine dieting with full body workout with Concept2 model D indoor rowing machine with PM5.
- Breakfast. 100 grams of non-fat cottage cheese and a baked apple.
- Lunch. 150 grams of baked potatoes and carrots (with spinach).
- Second lunch. 200 grams of fruit salad (apple, kiwi, and orange). Dressed with lemon juice.
- Dinner. 150 grams of boiled lean meat with steamed onions and carrots and spinach.
- Breakfast. 100 grams of salad with spinach and hard-boiled egg.
- Lunch. 150 grams of cornmeal porridge.
- Second lunch. 150 grams of a boiled chicken breast with our leafy green.
- Dinner. Yogurt and an apple.
- Breakfast. 150 grams of carrot salad dressed with lemon juice and olive oil.
- Lunch. 150 grams of pilaf (rice with lean meat and the green veggie).
- Second lunch. 200 grams of cream of spinach soup.
- Dinner. 150 grams of boiled seafood with spinach.
- 50 g Spinach
- 2 pieces Egg
- 1 Teaspoon Sugar
- 1 Teaspoon Salt
- 120 g Sour Cream
- 1 Teaspoon Dough baking powder
- 1 Teaspoon Lemon juice
- 150 g Wheat flour
- 3-4 pieses Dried tomatoes
Prepare the products. It is not necessary to defrost spinach, even better when it is frozen. In the season of fresh green boldly replace it with fresh.
Beat eggs with a mixer with salt and sugar.
When the mass becomes lush, add flour and mix again with a mixer or a whisk, as convenient, I do everything with a mixer, only changing the speed.
Enter the flour with baking powder, mix the dough. It will be thickish, nothing terrible, after adding the spinach, the consistency will be necessary.
Chop finely spinach with a knife, cut tomatoes, their number can be increased, I put five halves.
Preheat the waffle iron, I have an electric one, but the recipe is also suitable for gas. Put two tablespoons on each half.
Close the lid and fry the waffles for 2-3 minutes each batch. Again, time is individual, depending on the power of your waffle iron. After 2-3 minutes, look under the cover, if the waffles have acquired a beautiful golden hue, then they are ready. Remove them with forceps.
- 500-600 g Spinach
- 5 Art. spoons Butter
- 1/3 Glass Flour
- 1 Glass Milk
- 1 teaspoon Nutmeg
- 1 bunch Green onions
- 1/2 Glass Hard grated cheese
- 1/2 Glass Sour cream
Turn on the oven to heat 180 degrees. Rinse the onions and chop, grate the cheese. In a skillet melt 4 tbsp. spoons of butter. When the butter starts to bubble, add flour. Stir until mixture is smooth.
Lower the heat to medium, add milk to the flour-oil mixture. Cook until thick. Then add the grated nutmeg, stir and remove from heat.
Melt a spoonful of butter in a pan. Fry the onion in it on medium heat until soft.
After the onions are soft, add the spinach. Put a small bunch of spinach in the pan, stir, then, then the next bunch.
Drain the excess liquid from the pan and add the prepared sauce.
Add grated cheese and sour cream to the pan. Salt, pepper to taste and mix.
Put the spinach with the sauce in a baking dish and send to an oven preheated to 180 degrees. Bake creamy spinach for 35-40 minutes.
The finished creamy spinach will bubble, become thick and slightly brown. Enjoy your meal!
- 100 g spinach
- 100 g lettuce leaves
- 1 apple
- 1 bunch radishes
- 1 onion
- 1 boiled chicken egg
Dry and chop the spinach with the salad.
Slice the apple, chop the radish into thin slices.
Cut the onion into half rings, just mash the egg with a fork.
All ingredients are mixed, sprinkled with herbs.
Salt and pepper to taste.
Salad can be seasoned with a small amount of olive oil and lemon juice.
- small piece chicken
- 3 chicken eggs
- 400 g frozen spinach
- 2 medium potatoes
- 3 cloves garlic
- 1/2 glass low-fat sour cream
- 1 handful rice
Boil the chicken, separate the meat from the bones and cut it into small pieces. At the same time for cooking soup, prepare 2 liters of broth.
Boil the eggs and chop finely.
Cut potatoes into small cubes and boil along with the rice in cooked broth.
After 10 minutes, add the spinach, wait for the broth to boil and cook for another 5 minutes.
Then turn off the heat, add eggs, chicken, finely chopped garlic, sour cream, salt and pepper to the soup. Stir and cover. Let it stand for another 10-15 minutes.
- 4 tablespoons Lemon juice
- 300 ml Apple juice
- 2 handfuls Fresh spinach
- 1/2 teaspoon Fresh shredded ginger
Pour apple juice into the mixer.
Add lemon juice.
Washed spinach leaves.
Shredded ginger and mix it all together.
Divide into portions, garnish with a slice of lemon.
- 50 grams of portobello mushrooms
- 100 grams of tomatoes
- 200 grams of spinach
- 1 onion
- 2 celery sticks
- 2 cups of vegetable broth
- 1 sprig of thyme
- bay leaves
- salt to taste
- pepper to taste
- Fry carrots, celery, and onions in butter.
- Add the mushrooms and fry until the mushroom flavor is more prominent.
- Add the tomatoes, simmer for 5 minutes.
- Put the pot on the fire, pour the broth into it, add the contents of the pan, thyme and bay leaf. Bring the contents of the pan to a boiling simmer for 7 minutes.
- Take out the bay leaf and thyme.
- Sautee the leafy vegetables.
- Add to the broth.
- Remove the pan from the heat.
- Slightly cool the soup and mix until smooth in a blender.
This is the salad that you should eat on the second day of the diet.
- 2 eggs hard-boiled
- 300 grams of spinach
- 1 handful of fresh dill
- 1 tbsp of olive oil
- salt to taste
- pepper to taste
Boil the eggs.
Chop up the greens.
Peel the eggs and cut them up to your liking.
Mix all the ingredients in a bowl and dress with olive oil and season.
- 200 grams of chicken breast
- 50 grams of brown rice
- 30 grams of carrots
- 30 grams of onion
- 100 grams of spinach
- 20 grams of olive oil
- salt to taste
- pepper to taste
- 1/3 tsp of turmeric
Peel the carrots and onions.
Grate the carrot, chop up the spinach and onion.
Pour the olive oil into a frying pan, add the carrot, onion and leafy green and stir on medium-high heat.
Add the chicken breast to the vegetables when they seem softer.
Boil the brown rice. When it's almost ready, and there's a little amount of water left in the pot- add the vegetables and let the ingredients get to know each other.
When the rice is thoroughly boiled - turn off the heat and serve.
A few more ideas
Eating tasty spinach dishes is also possible for slimming. But you need to choose the right recipes. You can make stuffing for pies, salads, smoothies, soups, casseroles from this vegetable. The vegetable is well combining with fish and meat, seafood. In general, there is plenty to choose from. Here are the recipes for original dishes using spinach.
The chicken breast to boil and cut into cubes. Mozzarella is also a medium cut. Combine chicken, cheese, slices of mandarins, spinach leaves. Dress up with sauce: juice of one tangerine and olive oil.
- Soup puree
700 g broccoli boil. Two onions and spinach cut. Then get the broccoli out of the pan and, combining with onions and spinach, beat with a blender. The resulting mass is going in a saucepan, pour a glass of cream there, salt and pepper. Cook for a few more minutes. Serve garnished with whole cabbage inflorescence.
- Cutlet with spinach
Twist the turkey fillet through the meat grinder. Bunch spinach blanch five minutes and chop. Mix the minced meat, salt, three eggs, spinach, pepper and a couple of tablespoons of flour. Make cutlets from the mass, dip each in an egg and roll in flour. Fry on both sides. Cutlets turn out juicy and tender.
- Walnuts with nuts
Chop and fry the walnuts in a frying pan, chop and simmer the spinach. Ingredients connect. Chicken fillet beat off, salt and, putting the stuffing, wrap in rolls. Lightly fry and then simmer or bake in the oven. Serve, cut the rolls into medallions. If desired, chopped garlic can be added to the filling. But this is not necessary.
- Green smoothie
A green smoothie is an optimal variant of easy-to-do breakfast. A glass of sliced spinach, half an avocado, green apple, one banana, and lettuce leaves in a blender. Serve with ice cubes. Slimming with this herb is very tasty and healthy. But remember that it is impossible to adhere to such a specific diet for a long time, so as not to harm health.
Benefits of spinach for losing weight
One of the critical components of the leafy vegetable is oxalic acid. It promotes the formation of kidney stones, so before including this green into your diet, be sure to consult a doctor. Note that the baby spinach contains a minimum amount of oxalic amino acid.
Spinach for weight loss cannot be used by:
- people who have diseases of the duodenum or biliary tract;
- people suffering from rheumatism;
- people with high blood pressure.
In any case, even if you do not suffer from these diseases, before starting to follow this diet, it is better to contact your doctor and let him inform you about the do’s and don’ts of spinach weight loss diet.
If the vegetable was cooked incorrectly, consuming it may cause health problems. It is recommended to use fresh spinach for cooking. If the product has already been frozen once, then when re-freezing the vegetable will lose its beneficial properties. Spinach-based weight loss program is very popular among those people who want not only to lose weight but also to improve the health of the body.
This product does not contain many calories – there is only 20 kcal per 100 grams. The author of this system of weight loss recommends eating two or three servings of spinach per week to all those who seek to lose weight. Besides eating spinach, you will prolong your youth. Not less beneficial is the fat burning cabbage soup diet plan. Check the experts’ reviews to make sure it.
- Spinach in the fight against cancer in weight loss program
The rich mineral composition and vitamins help to remove toxins from the body. It fights free radicals. This is an excellent prevention of the development of cancer cells.
- Spinach as an immunostimulator in weight loss diet
The content in spinach of a large number of active vitamins stimulates the immune properties of the body. The product fights inflammation. Also viruses and microbes. Spinach consumption in weight loss is also shown to people with a weakened body, who need a vitamin charge. Here we show how to increase your immunity in a short time.
- Spinach – a source of iodine
This herb contains enough iodine, which is easily and quickly absorbed by the body. Spinach will also be a good preventive measure.
- Spinach is good for sight
The composition of spinach weight loss program contains such a substance as lutein. It is guarding our good vision. Lutein improves eye function and prevents the development of diseases associated with impaired vision. Spinach weight loss is shown primarily to those people who sit at a computer for a long time. Also those, who often have to strain their eyesight. Spinach helps relieve fatigue and tension from the eyes. For the prevention of good vision will need only 300 grams of spinach daily. But, and for those who already suffer from eye problems. The medical advice to use spinach weight loss program against the background of the rest of the treatment complex.
Spinach weight loss diet also contains bioflavonoids, which have a positive effect on human skin condition. The complex of vitamins E and C has a strong antioxidant effect, slowing the aging process. The diet is good even for those people who are actively involved in sports because its use has a positive effect on the speed of the process of recovery of muscle tissue.
Spinach weight loss diet contains such minerals as magnesium, zinc, potassium and manganese, which prevent the occurrence of convulsions, improves heart activity, and also has a positive effect on the speed and quality of the blood supply.
By following a spinach diet, you can prevent the risk of gastritis and any inflammatory diseases of the gastrointestinal tract. However, in the event that such deviations are already present, try during the diet to cook for lunch soup with the addition of spinach. So you can improve your stomach.
The spinach-based weight loss program has several disadvantages. So, for example, eating the wrong cooked dish with the addition of spinach, you can harm your body. In order not to encounter a similar problem, it is recommended to grow spinach ourselves or buy it only in those stores where the quality control of the products sold is exercised.
It is not recommended to consume foods using spinach re-freezing. Preparing the first dish of re-frozen spinach, you are unlikely to poison yourself, but the number of vitamins in this product will be much lower than in fresh leaves. The maximum benefit for your figure and your health can be obtained if you buy spinach in a vacuum package.
Chopped spinach leaves are recommended to be eaten within three to four hours. Observing the spinach-based weight loss system, you can combine this product with any type of protein, including milk casein. Negative effects of such a diet can manifest as an upset stomach. In order to avoid this, try not to eat a dish made of our herb and fresh milk during one meal.
Spinach only diet: is it safe?
Regular consumption of spinach helps to lose those extra pounds. And it’s not just his low calorie content. Researchers have discovered substances that cheat appetite.
It’s all about the thylakoids, say the credentials, who investigated spinach also from this side. Data published in Science World Report. They reduce appetite and help to refuse a nourishing dinner or lunch.
38 women were offered to start the morning from a vegetable cocktail. Half of the subjects received a spinach squeeze as part of a cocktail, and the other simply consumed cocktails with other vegetables to test the placebo effect.
- The participants in the experiment observed approximately the same special diet. They played sports and restricted many foods.
- Other things being equal, those who consumed spinach, on average, lost 1.5 kilograms than other women.
- Thilakidae stimulates the formation of hormone consistency and reduces the burden to the harmful.
What is more important is that the first group showed less that they wanted to be harmful and forbidden. They had less craving for fatty and sweet food. And they quickly learned to enjoy healthy food, vegetable cocktails.
It turned out that thylakoids stimulate the formation of hormones of satiety and reduce cravings for harmful, fatty, sweet and, thus, wonderfully cheat appetite. Spinach in the composition of cocktails, salads, in the form of fillings for pita is a great dietary supplement. Especially for those who want to lose weight gradually and in a healthy rhythm. The spinach season has arrived. Let’s try?
All the good with which the article began, really manifest
But only if spinach is only part of your healthy diet. And then, not every day. All mono-diets, the so-called detox (cleansing), in fact, painfully beat on health and brings harm.
It’s unrealistic to eat some leaves, so a diet-hunger is obtained. Unbalanced, slows metabolism. Instead of fat, muscles start to collapse first of all, the work of many organs and systems is disrupted, and the dropped kilograms quickly return to a much larger extent. No detox occurs, the body is under stress, free radicals accumulate.
As for the excess spinach in the diet:
- It contains a lot of oxalic acids, salts of which can be deposited in the kidneys and urinary tract. Therefore, an excess of spinach is fraught with stones. And people with urolithiasis are strictly forbidden to eat such foods.
- Spinach purine is particularly bad for those who suffer from gout and salt deposits anywhere else.
- This vegetable is quite sour. If you have it often, gastritis (and even an ulcer) is provided.
- When disorders of the thyroid gland is also sometimes not oxalic acid. If it comes too much, it threatens to hormonal failure. And instead of the long-awaited weight loss will begin to gain more.
- The composition of spinach tones. Therefore, abuse of them threatens insomnia, aggressiveness, irritability, depression.
What to do?
Do not believe in the bright headlines of unscrupulous forums that promise weight loss of 10 kg in a week or two. Doctors are categorically against this. All of this – damage to health, and then the treatment will be long, tedious and expensive. Many people are so keen on diets that they find themselves on the operating table with complications.
The solution is simple. The best diet for weight loss is a balanced, varied, healthy diet with a slight calorie deficit. Plus the required physical activity. Under a rolling stone, not only water does not flow, but fat does not leave it.
What is useful spinach for weight loss?
- As for weight loss, then this herb is the best gift for all those who seek to throw off the hated kilos.
- First of all, because it contains a huge source of various vitamins and minerals, which are so often lacking for us with strict diets.
- Secondly, this plant is a real “broom” for the intestines. It contains a large amount of fiber, which can not digest by the body and which remarkably “sweeps” all the garbage accumulated in the gastrointestinal tract.
- And, finally, you can eat it at least in buckets – it will not do any harm to the figure, as it is very low-calorie.
How to eat spinach for weight loss?
To stay slim, you can eat this tasty and healthy plant both fresh and frozen, boiled and even canned. In the latter cases, after heat treatment, of course, there will be several less vitamins and minerals. But boiled or canned spinach is an excellent filling for pies and omelets.
This herb can be used as a side dish or seasoning for soups, cheese casseroles, omelets and salads. Thanks to its neutral taste, spinach produces very tasty and healthy smoothies and cocktails. So as soon as possible include in your diet this useful and very affordable product. Enrich your body with nutrients with it and lose weight on health!
Spinach is famous for a huge variety of vitamins and mineral
These are the B, A, C, E, K, H, PP vitamins, beta-carotene, as well as zinc. Also selenium, copper, iron, calcium, potassium, iodine. Such a complete complex can not be found in any other greens. It contains a lot of fiber, water, carbohydrates, proteins and even a little vegetable fat.
The fact that carbohydrates and fats are present in this leaf vegetable isn’t completely right. Its caloric content is extremely low (only 23 calories per 100 grams). It makes it very attractive and effective for all those who want to lose weight and keep weight normal. At the same time, including the leaves of this plant in the diet, you will undoubtedly improve your body.
The benefits of this herb are huge and extend to the whole body
It gives a lot of energy and strength, which is often lacking during illness or exhaustion. Herb soothes the nervous system. Spinach protects the cardiovascular system. It boosts immunity. Spinach stimulates bone growth in children. Herb normalizes the bowels. It recognized as a natural antioxidant. Also, spinach is used in the treatment of many diseases (hypertension, atherosclerosis, enterocolitis, vitamin deficiency, pancreatitis, sore throat).
Absolutely everyone can use this herb: the elderly, the child, and even pregnant. It helps the body to better absorb vitamin D, which is necessary for the strength of bones. Due to the antioxidant properties, it is good to use spinach for cancer, especially if you have been prescribed a course of radiation therapy.
Lutein contained in its composition has a positive effect on human vision. Therefore, if you suffer from myopia or spend a lot of time at the computer, you should eat more fresh leaves of this green culture. Bite a bee or a wasp can also help spinach. Enough to attach to the site of bite his mashed leaves. This will help to quickly extinguish inflammation and pain.
In cosmetology, spinach is not the last place
With it, you can nourish, moisturize, cleanse and tone up the skin. On the Internet, you can easily find recipes for masks that help preserve the youth and beauty of your skin, which is easy to prepare at home. A diet based on regular consumption of spinach is popular not only among those who want to lose weight, but also among those who just want to cleanse and improve their body a little.
Spinach slimming smoothies are an ideal diet product. It has very few calories, but at the same time a lot of extremely healthy substances. Per 100 grams of this product accounts for only 20 kcal. That is why spinach for weight loss – recipes at home are so common among women. Regular consumption of spinach (at least 2-3 servings per week) will give you a charge of vitality and energy, will contribute to weight loss, and also perfectly displayed on the state of the skin. In addition, add spinach is very useful for vision, as it contains lutein, chlorophyll and carotenoids.
It is not for nothing that since ancient times. Sometimes we are believed that spinach is the source of youth. Many are interested in what can replace spinach in a diet? The product is rich in vitamins of groups C and E. Those have a powerful antioxidant effect. As you know, this allows you to slow down the aging process. Spinach is also enriched with magnesium, calcium, zinc and manganese. It improves digestive processes, cardiovascular function and blood circulation.
How to avoid weight regain after the diet?
Although during the diet on spinach you will eat quite nourishingly, the body will still have time to withdraw from high-calorie and fatty foods, so you should not go back to such products immediately after completing the course. This may entail not only the return of weight but also disturbances in the work of the digestive and metabolic processes.
How to replace spinach in the diet? As you can see, the menu of this diet focuses on boiled and baked foods. In this regard, in the future should continue to prepare dishes in just such ways. Also, continue to regularly eat vegetables (especially spinach), fresh fruits, cereals and protein foods (fish, poultry, meat, eggs, etc.).
The real health benefits of spinach for women and men in the treatment of various disorders of the body should not read in the reviews on the Internet, and in books on medicine. And then suddenly: detox is a procedure with unproven effectiveness and. It really need if you really want to, only to strong and healthy people, so as not to hurt yourself. An overweight organism is unhealthy by definition, so create an additional burden of forced recovery … Think for yourself.
The diet is fraught with danger.
Many people prefer not to recall. Is weight leaving? Goes away! If you then think that you are doing everything possible to fight those extra pounds, then … self-justification suffices. Take a look at reality – the consequences of such a diet.
To gain the necessary amount of calories for an adult person on a spinach diet, greens will have to eat in buckets. In such a situation, spinach will vomit around the evening of the second day. The benefit with such a mono-ration can turn into harm due to the oversaturation of the body with the very vitamins and microelements with which the plant is so rich.
First of all, the body begins to burn muscle tissue – it is easier, faster and more efficient. Exercise during such diets is an effort and potential harm to health because you can earn a lot of microtraumas and more than one week to suffer from krepatur.
In addition, the lack of calories is literally a lack of energy for your daily existence. Hunger becomes obsessive. The body turns on the “hunger strike” mode, because of which the weight loss is small. That is why it is possible to get rid of just a few pounds on such a diet. Metabolism slows down, lethargy comes as a defensive reaction against the loss of precious energy.
Conclusion: lose weight fast with this method
Spinach is among the top ten rich foods that have the greatest nutritional value. The bright green leaves of spinach contain lutein, chlorophyll, and carotenoids. Such a complex is of great value for the health of the eye retina.
The leafy veggie also contains bioflavonoids, which positively affects your skin. The complex of vitamins has a strong antioxidant effect, slowing the aging process. The diet is good even for those people who are actively doing sports because its use affects the speed of muscle tissue recovery.
By following a spinach-based diet, you can prevent the risk of gastritis and any inflammatory diseases of the gastrointestinal tract. However, if you already suffer from such diseases, try cooking the soup for lunch (we’ve included the recipe in the article).
If you intend to keep this ingredient on your daily menu, you can combine it with any type of protein, including milk casein. Negative effects of such a diet can lead to an upset stomach. In order to avoid this, try not to eat dishes made with spinach and fresh milk during one meal.