How to Lose weight with Turmeric


How to Lose weight with Turmeric

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One of the most common health risks of our time is overweight and obesity. A large part of the world has to do with this, and influences life to the extreme, with all the consequences that entail. We all know that.

But what if I tell you that Turmeric can make an important contribution to solving this problem?

Read further for all the information!

Being overweight is a big problem

You suffer from being overweight or obese if there is an imbalance in your body. Imbalance in hormones, energy, or metabolism. This imbalance has the consequence that you will start storing fat.

Obesity can cause many medical problems, such as osteoarthritis, gallstones, liver problems, heart disease, high blood pressure, high triglycerides, high cholesterol, diabetes, sleep apnea, etc. etc. The list of possible consequences is long, very long.

Apart from overeating, overweight and obesity can be caused by excessive alcohol consumption, menopause, hypothyroidism, no exercise etc. etc.

The first step to combat obesity is to change the lifestyle, in combination with moderate eating and exercise.

Of all ways to get your weight back in balance, there is always a common denominator. A product that appears in almost every diet: turmeric.

Although turmeric is not the only spice that can help you lose weight, research has shown that it can be an important addition to your weight loss efforts.

What is Turmeric?

Turmeric has been used in India for thousands of years. Not only as a spice in the delicious Indian dishes, but especially in Ayurvedic medicine. A lot of cleansing and stimulating effects are attributed to this hot herb. Just like ginger, turmeric is known to help stimulate digestion: The production of bile in your stomach increases while the blood fat level is lowered.

A bit of biology about turmeric

Curcuma Longa is a flowering plant that belongs to the ginger family. The most famous variant is turmeric. This name is derived from the word “turmeric”, which means “saffron” in Arabic. Turmeric is also often called “Indian Saffron” in German.

A substance called Curcumin is extracted from the roots. This is often used as a colorant in food production. You can find this on the ingredient list under the E-number E100.

At first glance, the Curcuma root looks like ginger. That is of course no wonder, because it is, after all, family. But if you look at the inside, the Curcuma root is bright orange, in combination with all kinds of yellow hues. This carrot contains approximately 3-6% of the dye Curcumin and has anti-cancer properties, is antioxidant, and has anti-inflammatory properties.

You can use Turmeric in all kinds of ways. Just think of tea, sauces, vegetable dishes, soups, smoothies, and countless other uses.

How turmeric can help you lose weight

Turmeric can help with weight loss in various ways. Turmeric helps to avoid fat deposits, and promotes the transformation from white fat to brown fat. It also has a thermogenic effect which clearly helps with the burning of fat.

Turmeric is also known to support and accelerate weight loss initiated by food. Therefore, turmeric indirectly helps to significantly reduce the risk of the consequences of being overweight. Think about heart problems, diabetes, depression, etc. etc.

1) Turmeric prevents fat accumulation and accelerates burning

Characteristic of overweight and obesity is the storage of fat, that may be clear. But even worse is the storage of fat around your organs such as the stomach and liver. This is the most dangerous fat that causes most problems.

To prevent these fat deposits in the fatty tissues, Curcumin, the most important component in Turmeric, can help.

In short: This means that turmeric can prevent the accumulation of fat in the fat tissues and other organs. This can be very useful to prevent further weight gain. Turmeric can therefore be very useful in keeping your weight balanced.

2) Turmeric can make your diet more effective

A correct diet is of course a very important part of losing weight and maintaining your weight. The amount and type of calories that you get through your diet must be contained to prevent weight gain.

It may be clear that reducing fat intake and reducing food in general is of great importance to lose weight.

The carbohydrates in the turmeric are not absorbed by the body, which is very useful in reducing fat and preventing weight gain. The dietary fiber in the turmeric also plays an important role in this.

Other studies have shown that turmeric can make your diet, which focuses on weight loss, more effective. In other words: It goes faster.

In one study, overweight people were treated with a diet and a lifestyle change. Some of this group of candidates saw no improvement. It was these candidates who were treated with Curcumin.

These individuals, after Curcumin treatment, showed improved weight loss. There was a sharp increase in fat reduction and BMI also appeared to decrease considerably.

In short: Turmeric can help by making your diet, focused on losing weight, more effective. The dietary fiber and carbohydrates in Turmeric help with this.

3) Turmeric transforms white to brown fatty tissue

Brown fat is an important part of heat production for humans. During exercise and exercise, and even when standing still, this type of fat is constantly burned.

White fat tissue, on the other hand, is the type of fat that has remained virtually unchanged. Very difficult to burn.

It has since become known that white fat tissue can be changed to brown fat tissue. That is, of course, fantastic news!

Curcumin, an important component in Turmeric, is the substance that can support and even accelerate this process. This increases the level of Norepinephrine, thereby promoting the process from white to brown adipose tissue. As a result, fat is ultimately burned faster, which means you lose weight faster.

In short: Eating turmeric can promote fat burning, as it promotes the transformation from white to brown fatty tissue. This is very effective when losing weight.

4) Turmeric promotes the burning of fat

Science calls it “Thermogenesis”: This is the metabolic process whereby calories are burned to provide energy to your body. This process ensures, among other things, that you lose weight.

Speeding up this process is generally seen as a viable map. An effective and practical way to contribute to weight loss.

Many diet products contain spices that promote thermogenesis, causing you to lose weight. Ginger is very popular here, among other things. Ginger belongs to the same family and contain gingerols and shogaols, among other things, as very powerful thermogenic substances.

In short: Taking turmeric helps with weight loss due to the thermogenic effect. An increased metabolism burns the calories and the fat extra fast, so you promote weight loss.

5) Turmeric works anti-inflammatory

Obesity is often associated with being overweight. In overweight or obese people, “pro-inflammatory” substances were almost always found. Substances that cause inflammation.

This is because fatty tissue produces substances that we call adipokines. Some of these, such as IL-6 and TNF-α can initiate an inflammatory response.

If there is excess weight, and therefore too much fat deposition in the body, this inflammatory effect of the adipokines leads to the production of oxidative stress.

This process further leads to other diseases and conditions such as metabolic syndrome, cardiovascular problems, diabetes, etc. etc.

Turmeric is an anti-inflammatory substance and can be very effective in counteracting the inflammatory effects of those annoying adipokines.

It is now a well-known fact that turmeric, with its antioxidant and anti-inflammatory properties, can be an important element in the fight against the inflammation associated with being overweight and obese.

How does this work? Turmeric regulates the activity of adipokines and regulates glucose and fatty acid levels. In this way, the oxidative stress of the inflammatory adipokines is reduced.

In short: Turmeric can drastically reduce the inflammation and oxidative stress associated with being overweight. In this way you prevent diseases and disorders that often go together with being overweight and obese.

6) Turmeric lowers the risk of diabetes

The risk of diabetes is one of the greatest dangers for someone who is overweight or has diabetes. That is why prevention is twice as important for overweight people.

Turmeric can also help here! Turmeric is known for its fantastic efficacy in the treatment and prevention of diabetes.

The antioxidant and anti-inflammatory effect of curcumin, in particular, a substance in the turmeric, are great aids in the fight against diabetes.

Curcumin has also proven to be very effective against diabetes as a result of being overweight.

In short: This means concretely that the use of turmeric can reduce the risk of diabetes in overweight people. A very useful tool in the treatment of diabetes in overweight people.

7) Turmeric prevents metabolic syndrome

Metabolic syndrome is a common risk factor that is associated with being overweight. Fat accumulation around the abdomen, the so-called visceral fat, causes changes in your metabolism which can ultimately result in metabolic syndrome, with the result that you get problems with your heart and arteries.

The best way to prevent metabolic syndrome is of course to balance your weight. Get rid of that overweight!

Turmeric is a very effective remedy for metabolic syndrome. It lowers your cholesterol, your triglycerides, and your blood sugar levels. This beekeeper is a collective method against metabolic syndrome.

In short: Losing weight is the best method, but also the use of turmeric can help in the prevention and treatment of metabolic syndrome in overweight people.

8) Turmeric reduces depression

Depression is another complication that goes along with overweight people. This form of depression has a strong negative effect, especially on the attempts to do something about obesity.

Many studies have confirmed the relationship between overweight and depression from both sides. That is, obesity can lead to depression, and depression can lead to obesity.

Metabolic disorders caused by overweight in the body are associated with depressive behavior. These disorders include inflammation, insulin resistance, and hormonal disorders.

Turmeric is known as a remedy for depression. The Curcumin increases the serotine and dopamine levels in your body. This in turn reduces and prevents depression.

In short: Eating turmeric can help reduce depression related to overweight and obesity. Conversely, turmeric is also useful: It can help to reduce the risk of being overweight if there is a depression.

How much turmeric do you need to lose weight?

There is no specific prescribed dose of turmeric defined for overweight people. Based on various studies and user experiences I have made an overview of different forms of turmeric that you can take if you suffer from being overweight.

The final dosage is highly dependent on the composition of the supplement and the severity of the health condition.

Fresh Turmeric

Fresh turmeric root is a great addition to your diet, but it is very difficult to expect an effect with the limited amount that we normally eat.

Recommended dose: 1 to 3 grams, cut from a fresh carrot. You can eat it like that or use it in a smoothie. In combination with a little black pepper, this is very tasty!

Turmeric powder

If you use turmeric for cooking, 1 teaspoon per day is sufficient for the desired effect. Of course, always choose good quality organic turmeric.

However, if you take turmeric powder pure, not processed in the food, you can take this in combination with black pepper. 1-2 grams, supplemented with a pinch of pepper, is sufficient.

To be more specific: 1 teaspoon of turmeric powder, mixed with a quarter teaspoon of ground black pepper, is a good dose. Take this once or twice a day.

The maximum dose is three teaspoons per day!

It is always wise to start with a small dose and gradually increase this. Always listen carefully to your body!

Do not take the turmeric powder on the empty stomach.

You can also make the golden paste from turmeric powder.

You can find more about the golden paste below.

Golden Paste

Golden Paste is the combination of hot, black pepper, healthy fats, and natural turmeric. All this to improve the absorption of turmeric.

Here is the recipe:

What you need:

  • 125 ml. organic turmeric powder
  • 250 ml. Water
  • 1.5 teaspoon ground black pepper.
  • 70 ml. Cold-pressed olive oil or coconut oil.

How to make the golden paste:

  • Put the water, together with the turmeric powder, in a pan.
  • Heat very slowly while constantly stirring. This can take 6-10 minutes.
  • If you think the pasta is too thin, add some turmeric. If it is too thick, add some water.
  • If it has the right thickness, add the pepper and the oil.
  • Keep stirring until it has become a homogeneous mass.
  • Let it cool and put it in a clean jar that you can close well, for example, an old jam jar. This way it can be kept for 1-2 weeks.

Start by taking a quarter to a half teaspoon a day. If you do not feel any further side effects, you can gradually increase this until you take 1-2 teaspoons a day, 2-3 times a day.

This is the “ideal” dose of Golden Paste, with which you can maximize the benefits of Turmeric. But remember that the “ideal” dose is different for everyone. Some may have more, some less.

But watch out!

The use of turmeric in a diet is generally considered very safe. In many countries, a lot of turmerics is used in the kitchen, and no adverse effects are known.

But there are a few things to look out for:

If you take turmeric on an empty stomach, you may experience acid reflux. Turmeric leads to acidification in your stomach, so you should always combine taking it with some food.

The curcumin in turmeric can influence the absorption of drugs. Although turmeric in your food does not normally pose any risk, you should avoid large amounts when you take medication. 3-4 hours between medication and turmeric is a wise choice.

If you suffer from kidney stones and / or gout, or are sensitive to it, it is wise to be careful with turmeric. The risk of developing kidney stones is increased in large quantities.

If you are scheduled for surgery, you must stop taking extra turmeric at least 2 weeks prior to surgery. Turmeric is also a blood thinner, and can, therefore, disrupt the operation.

Even if you are already taking blood thinners, you must be careful with Turmeric. In this case, consult with your doctor.

You should completely avoid turmeric if you are pregnant or breastfeeding.


The potential of turmeric when losing weight is huge. From different angles, turmeric helps to lose weight and prevent fat deposits, and in particular the dangerous visceral fat.

Turmeric is also a welcome aid in combating depression, especially if this is associated with being overweight.

Do you use turmeric? Golden Paste? Can you share your story with us in the comments below?

Valuable article?

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

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What are the pros and cons of the ketogenic diet?

pros and cons of ketogenic diet

What are the pros and cons of the ketogenic diet?

Is the ketogenic diet an effective way for weight loss, sports performance or building muscle mass? 

Read the answer here!

More and more people are following a ketogenic diet. But is this really such a miracle diet?

What does it mean?

The ketogenic diet is a diet that mainly eats fats (80%) and low protein and carbohydrates (20%). The diet focuses on fat as a primary energy source. Normally the carbohydrates that are eaten are broken down into glucose, which ends up in the bloodstream, after which it is transported to the cells. With this diet, there is less glucose in the bloodstream because few carbohydrates are eaten.

The body does not get enough energy from the glucose for the basic functions. In response, the liver switches to breaking down fats, after which ketones enter the body. These ketones are then used as an energy source.

We speak of ketosis when the body uses fats as an energy source in the metabolic state.

In order to get the body into ketosis as quickly as possible, a ratio of 90% fats and 10% proteins and as few carbohydrates as possible can be chosen first. The only foods with carbohydrates that are eaten are green vegetables. Rice, bread, pasta and products with sugar are avoided. Bacon, eggs, nuts and fatty meat, on the other hand, are increased.

Different diets

  • Classic ketogenic diet: 80% consists of fats, 1 gram of proteins per kilo of body weight and the rest of the energy consists of carbohydrates. For someone of 60 kg with a daily energy requirement of 1800 kcal, this amounts to 160 grams of fat, 60 grams of protein and 30 grams of carbohydrates.
  • MCT ketogenic diet: MCT (medium-chain triglycerides) are fats that occur in palm and coconut oil. These fats differ from the LCT (long-chain fats) that are mainly found in animal products. The MCT ketogenic diet consists of 70% fats, 10% proteins and 20% carbohydrates. Because of the MCT fats, fewer fats are needed to get into ketosis. MCT fats are absorbed differently in the body. This allows more proteins and carbohydrates to be eaten.
  • Cyclic ketogenic diet: During the week is eaten according to the traditional ketogenic diet, at the weekend carbohydrates may be eaten. In this way, the stocks of glycogen in the muscles are stored again. Because of this, you will have less trouble during exercise. The strength is less, but not as bad as with the normal ketogenic diet. The first two weeks do eat according to the traditional diet to get into ketosis. Sport is played during the ketogenic days.
  • Targeted ketogenic diet: The difference with the cyclic ketogenic diet is that 25-50 grams of extra carbohydrates may be eaten on the days that you exercise. This is sufficient for average training but not for endurance sports at high intensity.

Ketogenic diet and lose weight

Many diets are based on the principle of a ketogenic or low-carbohydrate diet. For example, think of Atkins. In summary, it comes down to this:

A low carbohydrate diet in combination with a negative energy balance often leads to short-term weight loss. Losing weight is certainly possible with such a diet because you quickly achieve a negative energy balance by omitting many foods. Unfortunately, only a small group maintains this weight loss and almost everyone falls back after a few months. This is also apparent from scientific research that shows that 90% of people fall back on their old pattern. In short, a ketogenic diet does not seem to be the solution.

The figure below provides an overview of the pros and cons of a low-carbohydrate diet. This was chosen because the advantages and disadvantages are almost comparable.

Low-Carbohydrate Diet
Pros and Cons
Regular Food Pattern
Pros and Cons
Short term: a lot of weight lossBetter to maintain: No food products are excluded
Over a period of a few months, weight loss is hardly different with a healthy diet with an increased protein intakeA complete diet
Often difficult to sustainFewer people fall back to the old weight
Risks of malnutritionThe weight loss during the first few weeks is less fast than with a low-carbohydrate diet
Often no or little fat loss, but fluid loss

What is the difference between the ketogenic and low-carbohydrate diet?

Now, unlike the ketogenic diet, a low-carbohydrate diet eats more protein instead of fat. In this way, muscle mass is better preserved during the line period. However, recent research among 17 overweight adults that looked at the effect of the ketogenic diet on muscle mass shows that a ketogenic diet does not lead to more fat loss, but to more muscle loss than a fat restriction. Muscle mass increases the energy requirement, loss of this is not desirable and can lead to the so-called yo-yo effect. For that reason, I am not in favor of a ketogenic diet for weight loss.

The ketogenic diet and sport

In general, carbohydrates as an energy source are more effective for sports performance than fats. The reason for this is that the burning of carbohydrates requires less oxygen and therefore the energy supply runs faster. A small supply of carbohydrates in the muscles negatively influences heavy efforts. At the moment there is a lot of discussion about the effect of a Low Carb High Fat (LCHF) diet on sports performance. It would have a positive effect on ultra-endurance performance (longer than 2-3 hours) on low effort (<80% VO2max). However, researchers are still discussing this with each other. Looking at the performance and the current scientific consensus, I will not recommend this diet. And certainly not for the average athlete.

Epilepsy and the ketogenic diet

The ketogenic diet is basically not designed to lose weight. It was developed in the 1920s for people suffering from epilepsy. In 30% of people with epilepsy, medication does not work or does not work well enough. The ketogenic diet can then be an option. How this works exactly is still unknown, but the diet is primarily effective in children. This is probably because the brains of young children are in full development.

Because the ketogenic diet is quite strict, it is only used in children with a difficult-to-treat form of epilepsy. The child must be admitted for a few days and adjusted to the new diet by a dietician under the supervision of a nurse, neurologist and/or pediatrician. After admission, the diet is continued at home and the child remains under control. Within 3 months it is usually clear whether the diet has an effect. After 2 to 3 years the diet will in principle be phased out slowly.

The effects are striking:

  • 1 in 3 children experiences a 90% attack reduction or is even completely attack-free.
  • 1 in 3 children has a 50-90% reduction in seizures.
  • In 1 in 3 children, the diet has no effect on the attacks.
  • It is striking that many parents think that their child is more alert due to the diet and that behavior improves.

Side effects

The ketogenic diet can have several side effects.

Think about:

  • fatigue
  • feeling absent
  • hypoglycemia
  • poorly functioning bowel movements (low in fiber)
  • dietary deficiencies
  • kidney stones.

During the introduction of the ketogenic diet, the body must get used to using fats for energy. This can cause symptoms such as nausea, lightness in the head, tiredness, feeling weak, feeling cold, diarrhea and headache.

Ketosis is often confused with ketoacidosis; a dangerous state of the body where the acidity of the blood is too high. This form can occur with type 1 diabetes if there is a shortage of insulin.

This is hardly the case with healthy persons.


The ketogenic diet is a diet that mainly eats fats (80%) and low protein and carbohydrates (20%). This diet is aimed at allowing the body to use fats for energy instead of carbohydrates. In the short term, this diet can certainly help you lose weight quickly.

However, with prolonged use you will miss many nutrients, you will lose muscle mass, your performance will be negatively affected and a ketogenic diet will bring many other possible side effects. This diet is therefore not at all prepared to lose weight. It was developed in the 1920s for people with epilepsy. Here, especially with children, promising results can be seen. However, this diet must be used under the supervision of a specialized dietitian and neurologist.

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The Dangers of Losing Weight Too Fast

The dangers of losing weight too fast

The dangers of losing weight too fast


A large proportion of adults have been “dieting” once in their lives. In most cases to lose weight, and even better: lose weight super fast! Because the latter is the wish of everyone who suffers from being overweight. It cannot go fast enough, and I understand that impatience very well.

But if you take a look at all the available dietary advice and dietary plans that are available on the internet, I can well imagine that you immediately feel overwhelmed, you don’t know where to start. And on top of that, it appears that a lot of information is very contradictory.

Diet pills, crash diets, juice detox diets and all other diets are available. But lose weight super fast with these extreme diets: Is that effective? And more importantly, is it healthy? Don’t these extreme diets break more than they possibly do well?

Superfast weight loss

The vast majority of nutritionists agree that the biggest problem with super fast weight loss, using crash diets, for example, is that it is not sustainable. Of course, you can exclude whole food groups during a certain period, or literally “survive” on a shockingly low number of calories. Much less than your body actually needs.

But for more than a few weeks, such an “all-or-nothing” diet often doesn’t last. Unable to sustain this for a long time. Not only mentally impossible, but also a very unhealthy one.

Extreme nutritional advice often initiates a slowdown in metabolism, increases anxiety or stress about your food choices, and lowers your energy levels due to thyroid imbalance.

Just to be clear: Making certain changes to your diet, such as omitting processed foods and replacing them with fresh products, is very sensible and will never cause any problems. But it is also important to realize that everyone is different and that a diet that works well for someone else may not be the best for you.

In short: Instead of losing weight super fast with crash animals, I recommend that you practice patience and focus on a longer-term approach. Develop a healthy lifestyle to ultimately lose weight sustainably and permanently.

What are “crash diets”?

According to a commonly used definition, we can describe a crash diet as follows (1):

“A crash diet is a diet in which you eat very limited food or an unusual combination of foods for a relatively short period of time, the goal is to lose weight very quickly. Most people soon get tired of this because it is very difficult to sustain this. These people fall back into their old food habits, and the lost kilos will come back very soon. Often even more! ”

Crash diets are often part of a craze, a fashion image. At one point, diet A is fashionable, and after a few years, it suddenly becomes diet B. These fashion images are often dictated by the media, and especially (often misleading) advertising campaigns.

There are roughly two types of crash diets: Low carbohydrate in combination with many proteins, and high in carbohydrates in combination with low fat.

A few examples of diets that are fashionable for super fast weight loss are:

  • Macrobiotic diet
  • Atkins diet
  • Ornish Diet
  • South Beach Diet
  • Master Cleanse Diet

Extreme diets: Figures and trends

Crash diets will keep coming and going, despite the fact that it is clear that it just doesn’t work.

According to researchers from the Boston School of Medicine, people don’t know that these types of diets often don’t work for longer than a few weeks. They are also unaware that these types of diets have a negative impact on their health and why crash-crash animals fail so often.

Just a few figures from this study (2):

  • No less than 98 percent of the people who lose weight on a diet get the lost weight back within five years.
  • And even worse: 90 percent of people who lose weight get more kilos back than they had originally lost.
  • Only 5 to 10 percent of people retain the new weight. (that is greater than 10 percent of their original weight.)
  • Some of the reasons that diets seem to fail so often are those who lose their willpower or motivation and return to their old habits, people who get sick with hunger and get tired of deprivation and feelings of limitations, and changes in ” internal signals “(hormonal signals) that stimulate the desire to eat.

Renegade Diet

4 real dangers of super fast losing weight

Superfast weight loss is anything but healthy, we all know that. But before you start to seduce yourself to do this, I want to point out to you four real dangers of super fast losing weight.

Super Fast Weight Loss: No energy and a weak feeling

Because popular diets are often offered to people who want to lose weight at all costs, they are often limited in the types of nutrients and they contain far too few calories. Taking the right amount of calories is important, and it is also very personal. There is no standard for this. It depends on your movement and many other factors, including heredity.

If you sit down a lot, this can have an adverse effect: Your body will respond with the so-called “hunger mode”: That means that your body thinks there is a problem with the food supply, so it goes to the savings mode. All possible available energy sources are stored in case this crisis lasts longer.

Remember very well that even though the scales say that you lose weight, this does not automatically mean that it is also good for your body. The loss of subcutaneous fat is of course very good, and is associated with, among other things, an improvement in insulin sensitivity. But super-fast weight loss also means that you lose a lot of mass in parts of your body where it is not desired, including your muscles. Loss of muscle mass is a major problem with these types of extreme diets.

Many studies (3) have shown that constant diets, especially in combination with extreme sports, have negative effects on your metabolism, feeling hungry, your energy, your mood, your quality of sleep, your hormone balance, your weight, and your reproductive health.

Drastic and super-fast changes in your weight can even affect the tissue of your vital organs, reduce your bone density, and you can even lose muscle mass. Moreover, your cognitive processes (such as thinking, coordination, and memory) will become slower if you do not provide yourself with the right fuel, and of course in the right amount! The result: Bad mood, constant tiredness, and muscle weakness.

Another consequence is a lower production of Adenosine Triphosphate (ATP), a chemical that provides your cells with energy. There will be signals to your brain that something is wrong, so that information can be misinterpreted. All these things have a negative effect on your energy consumption at rest and can even increase the risk of having problems with your metabolism, such as thyroid disorders.

Super Fast Weight Loss: Your metabolism and your hormonal health

Eating less than your body needs can lead to a sort of primal behavior to increase calorie intake very quickly. In other words, you get a clear signal that you are hungry. If you do not respond to this signal by eating more, your metabolism will slow down and eventually you will arrive again. (4) Despite the fact that you eat few calories. So don’t hurry all of them …

Crash diets with far too few calories can reduce your ability to use the energy where it should be. The hormonal signals that are sent to your body try to save energy and store it elsewhere because of a food crisis.

Extreme diets are often associated with sleep disorders, infertility, acne, the eventual increase in body fat, less (muscle) strength, and even depression.

Super Fast Losing Weight: Stress, guilt, and anxiety

Perhaps you can still remember: After another failed attempt to lose weight, you have probably noticed that your mental state, such as your mood, will come under pressure.

The moment you make a choice for a diet, you are often thinking very black and white. You have made the choice, and that is the only right one for you: A “healthy” diet that will finally work. As a result, you will view your environment much more critically. In your eyes, other people who follow a different diet are people who make the wrong choices. You enter into a discussion, which can sometimes end very badly. But not only to your environment, but also to yourself: If you ride a “crooked skate” once, you feel very guilty because you didn’t make it. And this often leads to binge eating, like comfort food.

Research has shown that sufferers often feel guilty or ashamed when they go wrong. This shame, in combination with eating behavior, is often a strong signal that there is an eating disorder. (Bustles, Anorexia, Bulimia) (5)

So if you keep feeling guilty, anxious, and/or uncontrollable about food over and over again, or if you do nothing but convince others of your successes and that they should follow it, then it is high time that you take your own approach to ‘ reviewing healthy eating.

Super Fast Weight Loss: It doesn’t work, a waste of time and effort!

It is of course very tempting to accept an offer that solemnly promises that you will fall super fast with a special diet. These are well-known marketing tricks, but of course, that was what you were looking for, what you want to hear, because you want to get rid of excess weight as quickly as possible, and preferably without too much effort. Such a message often comes in at a moment of weakness or a moment of euphoria because you have made the decision to do something about your overweight.

what 1.800 Cal looks like

But if, for example, you are allergic, intolerant, or highly sensitive to, for example, dairy or gluten, then, of course, it makes sense to avoid these products. But if you feel fine while eating these products in moderation, it can be a big waste of effort to avoid them altogether. Your diet will probably be better balanced with the products to be avoided.

Keep in mind that crash diets, in order to lose weight super fast, will completely overhaul the lifestyle and make you believe that they have to follow this one specific diet, because otherwise, it will turn out badly for you … (6)

Playing on your feelings, another clever marketing trick!

But what then? How can you lose weight permanently?

So diets work to the detriment of your health and are ultimately ineffective. We have just determined that.

But still, everyone is almost desperate to lose weight. How do you do that?

Although there is no panacea for weight loss, there are certainly important steps to take to lose weight sustainably while improving your health.

The old advice “Eat less, exercise more” is true, but certainly not complete. It also matters WHAT you eat!

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Since the food shelves are filled with “fat-free” and “low-fat” foods (which almost always have a lot of added sugars) we have become fatter than ever. Here we have misled: The marketing says it is healthier, but that is not the case at all. Unfortunately, they never tell the whole story …

The list of healthy eating habits below is certainly not complete and should serve as a list of short hints to get you on the right track. The road to better health and a healthy weight.

Stop counting calories

A processed meal that is fat-free, sugar-free, and refined ingredients may be the right way, but such a meal also contains no nutrients for your body. Moreover, it also does not satisfy your appetite and good taste compared to nutritious ingredients such as vegetables, lean meat, whole grains, and healthy fat. (7)

If you eat more nutritious food and combine this with more exercise, your body will automatically reach its natural weight.

Replace (light) soft drinks with unsweetened drinks

Diet drinks, the so-called “light” drinks, do not work. These drinks keep you craving sweets. Moreover, these drinks give you a false sense of security: You think you are doing well, but in fact, you are completely destroying all other trouble.

Instead of (light) soft drinks, you can, for example, drink homemade iced tea, or just water (with bubbles) with a slice of lemon. Do not buy Ice tea or buy lemon water, because then you will be completely finished.

Every now and then “sin” is allowed

Unless there is a medical reason for not doing so, you are allowed to sin every now and then. By occasionally allowing yourself to eat a delicious pizza, or just passing by McDonald’s, you have no craving for your (former) favorite food in between. You, therefore, feel less frustrated and you are better able to embrace and continue your new lifestyle.

Banished processed food

Tidy up your fridge, freezer, and pantry. Banish all food that will tempt you to snack. A healthy pantry ensures healthy residents. A condition for this is that everyone must participate, because otherwise, two storage cupboards will be necessary, one with a lock …

It is much easier for everyone to view it as a family challenge. And in the end, the whole family will benefit from all the health benefits.

Make sure you have a supply

Het is belangrijk om altijd een voorraadje gesneden groenten en fruit in de koelkast te hebben, klaar om gegeten te worden. Op deze manier kun je ze gemakkelijk nuttigen op de momenten dat je het even moeilijk hebt en geneigd bent om naar de winkel te rennen voor een grote zak chips. Ook kun je op deze manier gemakkelijk even wat meenemen voor onderweg.

Eat a healthy breakfast every morning

Eating a good breakfast immediately increases your metabolism. (8) If you skip breakfast, you will be bothered by your empty stomach later in the day and you will still be in the danger zone to snack unhealthily.

With everyone I talk about their experiences during their lifestyle change over the past 5 years, I notice again and again that they all say that their healthy breakfast, every morning, has helped enormously.

Healthy breakfasts can include boiled oatmeal, whole-grain cereals, whole-grain bread, eggs, and possibly tofu with a fresh salad. These are all healthy choices, and above all delicious choices!

Avoid processed carbohydrates

Refined carbohydrates (cakes, sweets, cookies, muffins, cupcakes, soft drinks, fruit juice, chips, and supermarket bread) that you eat and are not burned by your body are converted to fat. Body fat. And that’s what you don’t want!

Even foods such as fruit yogurt and many breakfast kinds of cereal contain too much-added sugar in whatever form.

Replace the fruit yogurt with unsweetened Greek yogurt, opt for fiber-rich, and add small amounts of healthy fat to your meals using, for example, slices of avocado, unsalted nuts, seeds, and olive oil.


Superfast weight loss is an extremely unhealthy idea. Even if you are so impatient, it just has no effect: The lost kilos will return in no time.

Instead, a healthy lifestyle is a much better, and more sustainable, idea. Not only for weight loss, but especially for your overall health!

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

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How do I become 100 years old?

living 100 years old

How do I become 100 years old?

Take a look at your current lifestyle!

Do you live in a way that would make you very old?


You might ask yourself: How do I turn 100? In good health? What if you could follow a simple program to help you feel younger, lose weight, maximize your mental acuity, and keep your body functioning well for as long as possible – probably well beyond your 90th birthday?Longevity hotspots

Have you ever heard of the bestseller ‘The Blue Zones’?

It is actually a detailed guide to what the writer encountered when traveling as part of a major anthropological and demographic project to five areas around the world to follow people, sometimes even 100 years old.

How do I turn 100: What can these “blue zones” teach us?

Researchers estimate that in Western European countries today the average life expectancy of a man is nearly 79 years, and that of a woman almost 83 years. On the one hand, this will only increase in the future through new technologies and medicines that will allow us to live longer. On the other hand, our poor lifestyle is a major brake on this growth.

The aim of the writer was to find populations in the world with the highest number of people over 100 (people who are over 100 years old) and who live in areas that are considered the ‘blue zones’. He then wanted to learn lessons from how these populations live and then spread this knowledge so that it can be applied by everyone.

Researchers noted that although they come from different parts of the world and have different races, nationalities and religions, people in these blue zones still share a whole list of common behavioral and lifestyle characteristics. The researchers reported that …

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What Is Intermittent Fasting Good For?

What is intermittent fasting good for

What Is Intermittent Fasting Good For?


What is Intermittent Fasting?

Intermittent Fasting is a relatively new term in the list of diets. But the principle is actually very old. Scientists were already investigating this in 1943, and with surprising results.

Results that still apply today.

The name says it all:

It is a type of fasting at set times. So don’t eat for a while, or very little. In this article you can read about the benefits that you can achieve with this and whether it might actually work to lose excess kilos.

What effect does Intermittent Fasting have on your body?

For your brain and body

A lot of research has already been done into the effects of Intermittent Fasting on the body. These studies were mainly done with the help of animals. It may sound cruel, but I think the animals do not suffer much from such a diet. This showed very clearly that the cells of the animals with a lower intake of calories can offer better resistance to oxidative and thermal stress.

These two are both very harmful processes in the body. The lower intake of calories can result from eating or fasting less every day.

The body cells thus become more resistant to harmful processes in the body.

But how does that work?

During the period that fewer calories are consumed, certain things in your body change on both a biochemical and molecular level. Among other things, the level of vitamin E, enzymes that counteract oxidation, certain proteins that offer protection and the enzyme Q10 is greatly increased.

All these elements play an important role in preventing inflammation and oxidation in your body.

Variants of Intermittent Fasting

16/8 FastingThis one of the most popular intermittent fasting variant

Intermittent Fasting, regularly planning days when you eat little or no food, of course, has many variants.

Let’s list the most commonly used variants:

Do not eat 6 hours a day

With this variant, you eat nothing, daily between certain times. You can do this between 12 a.m. and 6 p.m. or from 9 a.m. to 3 p.m. You can organize this as you wish, as long as it is 6 consecutive hours.

Eat 5 hours a day

This variant is based on the results of research by Bert Herring, an American dietary authority. He states that it is better to have the opportunity to eat every day for 5 hours.

According to Herring, this should be in the evening, for example between 5 and 10 a.m.

He bases this on the fact that the primeval people did not eat during the day because they were hunting. Only in the evening, when they were home again, could they eat again.

Eat once a day

If you use this variant, you only eat one meal per 24 hours.

So you are fasting every day.

You can, of course, drink the rest of the day, such as herbal teas and/or water

Partly fast on set days

During one or more days a week, you fast, but not completely.

You only limit your calorie intake.

A good example of this is drinking smoothies on these fast days.

5 days of food / 2 days of fasting

This variant is also called the 5/2 diet.

When applying this, 2 full days fast each week. These two days must be consecutive.

It is not that you are not allowed to eat anything, because the intention is to keep the intake of calories very low:

600 calories for men and 500 calories for women. 

During the other 5 days, you are completely free, so you can eat whatever you want.

Fasting and eating alternately

The latter is the most widely used variant.

The days are interspersed with eating and fasting. For some, it is a bit difficult to maintain because of the planning of the days.

The week has an odd number of days, so the fast days shift every week.

So you can also choose 3 fixed days per week, for example, Monday, Wednesday and Friday. That way you have the weekend “free” and you have your fast days on fixed days of the week.

The benefits of Intermittent Fasting

Intermittent Fasting can be a very effective way to keep your body healthy and also to lose some extra pounds. Many studies have since been conducted into the effects and benefits of Intermittent Fasting. The most important benefits of this are, according to the studies, the following facts:

  • Intermittent Fasting could, according to the studies, reduce the development of serious diseases and certain forms of cancer. Brain disorders, cardiovascular diseases, prostate cancer, breast cancer and pancreatic cancer, in particular, would benefit from this. This has all been demonstrated by the many animal tests that have been carried out. Whether this can also have the same effect in humans is plausible, but not yet scientifically proven. Further research needs to be done on this. But the researchers who did the tests on animals are very hopeful about this.
  • Intermittent Fasting also seems to have a good effect on your ratio of LDL and HDL cholesterol. HDL cholesterol is your “good” cholesterol, and LDL cholesterol is your “bad” cholesterol. It is important that the amounts of both are in good balance, that is, as little LDL cholesterol as possible. I would like to point out that if you have been given cholesterol-lowering medication by the doctor, you must be careful with Intermittent Fasting. Discuss this with your doctor, so that you can eventually stop taking the medication in the long term, or at least reduce it, using Intermittent Fasting.
  • It has been known for years that insulin sensitivity has a strong influence on the production of growth hormones. Intermittent Fasting will indeed make you more sensitive to insulin, which will increase the production of growth hormones. The reverse also applies: As soon as you have more signs of insulin resistance, the growth hormone production becomes lower. If, in addition to the Intermittent Fasting, you also start to move more, the growth of the muscles will also increase. And we all know by now that good muscles will speed up your metabolism. Not only when you exercise, but also when you do nothing at all. And an acceleration of metabolism will clearly contribute to the loss of weight.
  • There is a lot of sugar in today’s diet. Your body will adapt to this, making your body a true “sugar burning factory”. Your body is constantly burning and processing the sugars offered, far too much. As a result, your body no longer knows how to burn real fat at some point, belly fat. And we actually want that for a healthy state of your body and to lose pounds. By applying Intermittent Fasting every day, you wake up your body as it were. This makes your body more alert and will start burning fat again.

No Candies

Eat, Fast & Live Longer

Michael Mosley, a diet guru, is regularly in the news because he personally tries everything. In the following documentary, he has set one goal: He wants to live longer with a younger body. He also wants to remove some excess kilos. With the help of Intermittent Fasting, he thinks he has found the solution: So eating and fasting, while still enjoying food.

In the documentary, you will see how he tests this. The results have changed his entire life.


Intermittent Fasting can be an important tool to get and keep your body healthy and to lose weight. But never lose sight of the fact that the days on which you can eat “everything” should of course not be “eating days”. It is precisely on those days that it is important to eat healthy and varied food as much as possible. If you do not do this, you will completely destroy everything that you have built up.

In addition, it is also important to exercise more.

By moving and exercising, the effect of muscle building through Intermittent Fasting is even stronger, making it easier to lose weight.

After all, muscles not only use energy when you are exercising, but also when you are sleeping or sitting.

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

Discover how you lose several kilos per week with tasty and easy to make slimming recipes!

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Red yeast rice / Red rice lowers Cholesterol

red yeast rice lower cholesterol

Red yeast rice / red rice lowers cholesterol


On the cover picture, you see red yeast rice. It may not look that good and it also tastes different from the normal white rice we all know. Image result for Red yeast

In China, this food has been used for centuries to tackle various ailments. In particular, problems with digestion and intestinal function are solved with this rice.

In the rest of the world, this is gradually being used more and more. Medications are increasingly being put aside and people are increasingly relying on a natural approach. This is partly because medicines often have side effects that are not pleasant and because some medicines are very expensive. If you can avoid the deductible, that is a step that some people take, or if you are in the US. you cannot afford expensive medical expenses.

In Europe, red rice against cholesterol is practically unknown, only in America, it is somewhat on the rise and has already caused a lot of fuss, both positive and negative. Why negative? Why positive? There are a number of things that are not entirely clear about red rice.


In 1999 there were a number of investigations into red rice in America. It was concluded at the end of the studies that this red rice can actually lower your cholesterol level.

The reason why red rice can lower your cholesterol is that it contains traces of a natural statin called lovastatin. Partly because of this it was taken off the shelves in America. It is not forbidden, but because it contains some form of statin, not everyone is allowed to just sell it.

Today it is available again, but only when the lovastatin has been filtered out. Indeed, this means that the effect of a natural cholesterol-lowering agent is no longer valid. Despite this law, there are still manufacturers who sell it without removing the lovastatin.

So it also works for me?

Yes and no! Yes, because it is proven that red rice can actually lower your cholesterol. But also no, because you do not always know whether you buy red rice with or without the natural statin. So if you really want to get rid of Image result for Red yeast

your high cholesterol without medication, it is useful to take other preventive measures in addition to, for example, red rice, such as more exercise, stopping smoking and drinking and healthier eating.

As with all other foods that help against high cholesterol, just adding red rice to your diet is often not enough to lower your cholesterol. For example, if you eat a greasy bite in addition to red rice, it usually doesn’t make much sense.

In addition to taking red rice, it is important to make your entire diet healthier in order to achieve the desired effect on your cholesterol as quickly as possible. It is important to eat less fat and sugar and more fiber. Fiber can be found in fruit, vegetables and whole-grain products. You replace white bread with brown bread and replace that fatty snack with an apple.

If you also eat red rice then lowering your cholesterol can go faster than just with a healthy diet.

The other extra step that you can also take to lower your cholesterol is by exercising more. If you don’t exercise for 30 minutes every day at the moment, that’s a good step to do.

Where can I buy red rice?

At online stores, you can also order it and have it delivered to your home. Check whether the natural statin is in the red rice. Call the online store before you order the product and ask the staff of a drugstore if they know if this is red rice with the natural statin extracted or not.

You can also get capsules with red rice powder. You can buy this at various health food stores with natural means to boost your health.

Preparation of red rice

You can prepare red rice in the same way as other rice varieties and combine them with vegetables to make it tasty.

Recipe with red rice

Red rice with chicken and stir-fry vegetables

Because red rice can be prepared in the same way as normal rice, you can also eat it in the same way. Lean meat like chicken is always a good combination with rice and is also the best meat to eat if you want to lower your cholesterol and still want to eat some meat occasionally. You can choose the stir-fry vegetables yourself, I would go for a sweet variety. The advantage of stir-fry vegetables is that you get a lot of fiber, minerals and vitamins in return.


Cook the rice as you do with normal rice.

Cut the chicken into small pieces and fry it until tender, then add the stir-fry vegetable to the chicken and stir-fry the whole until it is all done. When the rice is ready, you can also add it to the pan and stir everything well.

Enjoy your meal!


Red rice has an ingredient that is a kind of natural statin. This helps red rice to lower blood pressure. However, when buying red rice, be careful not to buy the version from which that natural statin is filtered. In that case, you might as well buy normal rice. Do you not want to prepare red rice? Then you can also take red rice supplements.

Just adding red rice to your diet to lower cholesterol is not always effective. This is because your cholesterol also depends on the rest of your diet and the amount of exercise you have. Red rice is a good tool to lower your cholesterol, but it is not a panacea.

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

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Benefits Of Passion Fruit

Health benefits passion fruit

Health Benefits Passion Fruit


Passion fruit is the name of delicious fruit. A name that can be very intriguing for many people: Considering the name, you might think that eating this fruit would arouse the passion, that it would be a pleasure. Have you tried that before? Probably it has had no effect at all, because the name passion fruit has nothing to do with libido.

But where does that name come from?

The name passion fruit was coined by South American Catholic missionaries. They believed that the blossom was a reminder of the passion for Christ. For them the corona symbolized a crown of thorns, the leaves stood for the apostles, and the stamens were associated with the wounds of Christ. (source)

But in addition to this beautiful story about naming, passion fruit also has enormous benefits for your body. No, not your libido, but other health benefits.

First, let’s summarize some facts:

  • Passion fruit has grown in popularity in recent years. The juice has a pleasant aroma and a rich taste and is delicious when mixed with the juice of other fruits such as mango, pineapple, peach and orange.
  • Passion fruit has been discovered in South America. Originally that was the only place where they grew. But now this fruit is grown in tropical and sub-tropical climates all over the world.
  • There are many different types of passion plants. The Amazon is home to no fewer than 200 types of passion plants.
    Passion fruit grows on a plant that looks like a vine. They can grow up to 6 meters in 1 year. But however beautiful this may seem, it is short-lived. Passion plants do not live longer than 7 years.
  • There are many different types of passion fruit. They are usually purple or yellowish in color. The purple variants are often smaller in size, but juicier and tastier. However, the yellow variants are more popular and are produced in larger quantities.
  • There are many culinary uses for passion fruit. Consider adding an extra flavor dimension to sauces and dressings, to jams and jellies, smoothies, cocktails, ice cream, and other goodies.
  • If you buy passion fruit, look for a fruit that feels heavy for the size. This indicates that juiciness. In addition, they must, of course, be ripe. Incidentally, don’t be put off by their wrinkled skin. In my opinion, these are often of better quality.
  • The passion fruit can be kept for a few days at room temperature. They must be eaten in the refrigerator within a week. If you only want to eat the passion fruit much later, it is best to freeze them.

9 Notable Health Benefits of Passion Fruit

Since time immemorial passion fruit has been seen as the wonder fruit which has a very positive influence on your immunity system. Passion fruits are real bombs when it comes to Vitamin C. With eating a fruit, it is already very close to your Daily Recommended Quantity (DAH). In addition, with daily consumption, the passion fruit ensures that you will be free from minor disorders such as cough, cold, flu, and other nasty ailments.

The unusually high vitamin C content in this fruit is also a great help in the fight against cancer and heart disease.

1) Prevents Cancer

As mentioned before, passion fruit can positively influence cancer prevention. Apart from the presence of a lot of vitamin C, which is a very powerful antioxidant, this delicious fruit also has the capacity to clear up carcinogen. Carcinogen is at the basis of the development of cellular damage that can cause cancer to develop.

The antioxidants in the passion fruit are able to support the healthy development of cells, and in addition, they help repair damaged cells. (source)

Passion fruits also contain vitamin A, phenolic compounds and flavonoids. These are a great help in reducing the risk of cancer, and in particular lung cancer and oral cancer.

2) Good For Your Eyes

The vitamin A in the passion fruit is a great help to the health of your eyes (source). It makes your face clearer and protects you against age-related conditions such as cataract, macular degeneration, blindness, and much more.

As we grow older, our eyes deteriorate. That is a fact and we cannot do anything about it. But by taking enough vitamin A, we can postpone this process for as long as possible and prevent various problems in the future.

By eating passion fruit regularly, your eyes will stay clearer and you can prevent various eye disorders.

3) Your Hair Also Benefits

The health of your hair largely depends on the transport of oxygen and essential vitamins from the bloodstream to the hair. Healthy hair benefitsAnd it is a fact that healthy hair is associated with a healthy body. Problems with your hair is often the result of a chronic lack of nutrients and/or long-term illness.

As mentioned earlier, passion fruit contains large amounts of vitamin A, vitamin C, and important minerals such as copper and potassium. All these substances support the health of your hair.

Vitamin C, in particular, is important because it helps to make collagen, important building material for your hair. Without enough Collagen your hair will split and break.

4) Nutrition For Your Skin

As mentioned before: Passion fruit is completely full of antioxidants. In particular, Vitamin C and Vitamin A are abundantly present, and these are precisely the vitamins that your skin needs.

Vitamin A ensures that the cell membranes are (and remain) healthy and function optimally. (source) Vitamin C is responsible for the production of Collagen, which is extremely important to protect skin cells against the effects of aging. Vitamin C also ensures that the collagen level in the body remains in balance so that the skin automatically looks younger. (source) Collagen is responsible for the structure and firmness of the skin. Eating passion fruit will not only improve your physical appearance through younger skin, but it will also restore your skin from within and keep it healthy. Also, eating passion fruit contributes to protection against pollution and harmful UV radiation.

5) Regulation Of Your Digestion

Passion fruits are also very popular due to their high fiber content. Fiber plays a very important role in our overall health. Take your digestion, for example. It is important to eat fiber-rich food, as this ensures good digestion and regular, smooth bowel movements. (source)

This is because fibers act as a laxative that ensures that food intake is moved accordingly in the digestive process. With the presence of fibers, the digestive tract is released quickly and completely for ultimately a fast bowel movement. When the digestive process works optimally, digestive problems are avoided in the future. Consider the possibility of constipation. A healthy digestive system also prevents heart disease, gastrointestinal problems, and colon cancer.

6) Improvement Of Your Insulin Sensitivity

Most people think that eating certain fruits will cause blood sugar levels to rise quickly. That is the fruit with a high Glycemic Index. Fortunately, there is fruit with a low Glycemic Index. The passion fruit is one of them. This makes it a great addition for people with diabetes.

Prosperity diseases, such as obesity and metabolic syndrome, can lead to many complications, including hypertension, diabetes, and cardiovascular disease. They also speed up the aging processes. Only a suitable diet can help to regulate all this in order to be able to control further problems in the future.

In order to adjust the diet, it will be necessary, among other things, to limit the intake of calories. This will prevent hyperglycemia, which will improve insulin resistance. This often requires a long-term “trial and error” of food choices and portion size. A nice goal, but very difficult for many people to follow. It is for that reason that alternative foods, such as passion fruit, are being further investigated to be able to contribute to reducing obesity and insulin resistance.

During the research, a certain compound in the passion fruit received a lot of attention: Piceatannol, an analogue of Resveratrol. The latter is a polyphenol that has been clearly shown to lower blood sugar levels and increase endurance.

The aforementioned Piceatannol, which is found in passion fruit, was identified in a study as a substance that can improve your metabolism. According to the researchers, 39 men and women, half of whom were overweight, received 20 mg every day for 8 weeks. Piceatannol administered.

By predetermining the blood pressure, heart rate, inflammatory values, lipids, oxidative stress, and the mental condition of the subjects, the researchers discovered that especially overweight men could benefit from the administered Piceatannol. The final conclusion was that Piceatannol as a supplement can improve metabolic health, including insulin sensitivity. (source)

Of course, you can’t live on only passion fruit, but a good balance in a correct diet, of which passion fruit can be a part, is a very important step towards a healthy body.

7) Lowers Blood Pressure

Passion fruit is also a very good source of potassium. It contains a significant amount of potassium that, when eating 1 serving, can provide up to 25% of your daily requirement. Potassium is a very essential mineral that is indispensable for many processes in the body. (source) Due to the high potassium content in the passion fruit, this can restore high blood pressure. Potassium works as so-called vasodilatation that keeps the veins and blood vessels relaxed. With sufficient potassium, the blood can flow through the veins unhindered. Because if there is tension on the blood vessels, it is very likely that the blood pressure rises. Needless to say, it is important to keep blood pressure in the balance because this can eventually lead to heart problems.

8) Strengthens Your Bones

Passion fruit also contains magnesium, copper, iron, and phosphorus. These are all important for the health and quality of our bones. These minerals increase the density of the bones, making them naturally stronger and less susceptible to fractures, for example. Regular eating passion fruit will, therefore, help to fight the fragility of your bones, because the vitamins and minerals contained in the passion fruit maintain healthy bone cells and accelerate the possible recovery of the bones. (source)

9) Sleep Better

The passion fruit also contains Alkaloids, which have a calming effect. And this calming effect will make it easier for you to fall asleep. (source) But that is not the only thing. The calming effect can also help in the treatment of anxiety and depression. (source) If you keep having trouble falling asleep, drinking a glass of passion fruit juice at the start of the day and at the end of the day will be a big help.

How Can You Eat Passion Fruit?

Passion fruit can be prepared and eaten in various ways. But the most common method is as follows:

Cut the fruit in two halves. Scoop out the flesh with a spoon. You can just eat this flesh to take advantage of the many good nutrients

Note: If you only drink the juice, you do not benefit from the fibers, so it is by definition less healthy. Ok, still healthy, but by leaving out the fibers a little less healthy.

Many people prefer to process the flesh in, for example, a salad. The combination of sweet and sour gives the taste of the salad an extra dimension.

You can also use the flesh when preparing ice cream, desserts, and even when preparing a delicious, homemade, pizza.

You can also use the juice when preparing a homemade syrup. Passion fruit yogurt Smoothie

Personally, I like it in a smoothy and with my mix fruit and yogurt!

Enough ideas to process this delicious flesh into all kinds of homemade products. Let your imagination run free and dare to experiment!

How does the passion fruit grow?

The passion fruit plant is grown like a vine. More than 500 varieties of this plant have been discovered and their appearance differs in color, shape, taste and nutritional value. The passion fruit that you know from the greengrocer is therefore only one of them. (source)

The most common types of passion fruit are yellow or dark purple in color. The fruit contains light orange-colored, juicy and meaty lobes. Within each lobe, you can find a black or brown colored seed. The yellow-colored passion fruit is larger in size than the purple-colored fruits. Purple-colored fruit, on the other hand, has much more taste and also contains much more fiber.

Nutritional Value Of Passion Fruit

Passion fruit is a real superfood. It is one of the most nutritious fruits that you can get today. It is a rich source of vitamins, minerals and other nutrients. Let’s see what’s in that one fruit.

The nutritional value of passion fruit (per 100 grams) is as follows:

  • Carbohydrates: 23.38 grams
  • Protein: 2.10 grams
  • Fat: 0.70 grams
  • Fiber: 10.40 grams
  • Vitamins: 100 grams of passion fruit contains various vitamins, including niacin, folates, riboflavin, pyridoxine, vitamin A, vitamin C and vitamin K. If we look at the quantities, per 100 grams, we come to the following figures for the most important vitamins: The amount of niacin is approximately 15 mg, the amount of pyridoxine is 0.100 mg, and the vitamin C content is 30 mg.
  • Minerals: Passion fruit also contains different types of minerals. 100 grams of passion fruit contains 12 mg of calcium, 29 mg of magnesium and 68 mg of phosphorus. Passion fruit also contains zinc, selenium and iron.
  • Other nutrients: potassium, sodium, and phytonutrients such as lycopene and beta-carotene. About 348 mg of potassium is present in 100 grams of passion fruit.

But watch out:

Although the passion fruit is a very healthy fruit that can rarely endanger someone, there are a few things to keep in mind:

  • In particular, the calming properties of the passion fruit can lead to intervention with traditional medication. If you are taking medication for, for example, depression and anxiety, consult your treating physician about the permitted dose of passion fruit.
  • It is also that excessive alcohol consumption and passion fruit is a very bad combination. This can, even if only for a short time, make your reflexes extra slow.
  • Do not take aspirins in combination with passion fruit. The fruit can increase the effect of the aspirin, which can cause the blood to thin too much. Aspirin is also blood-thinning. Consult with your treating doctor!
  • Also, other medicines that you take to thin your blood cannot be combined with passion fruit. This too will eventually thin the blood too much. Also always discuss this with your doctor.


Personally, I’m a big fan of passion fruit and I am lucky that I live in a country where it just grows in my own garden. Not only for all the health benefits but of course also for the delicious taste and the versatility. You can use the flesh or juice very versatile in your diet.

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

Discover how you lose several kilos per week with tasty and easy to make slimming recipes!

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues –Tommy

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The Health Benefits Of Eating Eggs Daily




Whatever people say about eggs, almost everyone always has it at home.

I like to eat eggs in the morning, it’s a good way to start the day. Not only because they taste good, but also because they also have many advantages. Even I still know too little about it, and I love eggs.

After reading the information in this article, you will most likely increase your daily dose of eggs to 2.


Many. Eggs contain vitamins A, D and E, but also B12, riboflavin and folic acid.

In addition, there are still a lot of minerals in it such as iodine, iron, calcium, zinc and selenium.

As you can see, quite a lot, so!


Maybe you have heard that eggs are bad for you because of the high cholesterol?

That’s wrong. There is certainly cholesterol in eggs, but not so much that it is really bad for you. So you don’t have to worry about cholesterol in eggs. That says Jennie Nyenvik, nutrition expert for Aftonbladet.

Hard boiled egg and Avocado


Studies show that a breakfast rich in proteins can help with weight loss.

According to research, a low-calorie diet in combination with a regular dose of eggs for breakfast can help you lose weight quickly.

Also keep in mind that eggs help you to feel full longer, which means that they are useful in reducing your overall calorie intake.


The end of winter, it’s almost time. And many people have coughed, sneezed or had other ailments in recent months. Now is the perfect time to say that eggs can strengthen your immune system.

Studies have also shown that only two eggs per day can help against viruses, infections and disease.

An egg contains 22% of the daily recommended amount of selenium, an element known to strengthen the immune system.


Have you ever heard about the amino acid choline? It improves the nerve signals that help us remember small things, such as where you put your wallet or mobile.

According to research, extra choline can provide better memory and responsiveness.


Lutein helps keep your eyes clear and sharpens your vision. New research has shown that chicken eggs are rich in lutein, and therefore very good for your eyes.

Lutein is naturally produced by the eyes and protects the retina against damage.

Basket with Eggs


Vitamin D can be difficult to obtain during the winter as there is less sunlight. But eggs can be an alternative. Vitamin D is of course extremely useful to keep the PH value of our teeth and bones in balance.

Vitamin D can also combat depression!


When you eat eggs, you absorb calcium, which is important to strengthen the skeleton and prevent osteoporosis.


Eggs contain a lot of folic acids, a type of vitamin B that is needed for the production of new red blood cells.

People with a folic acid deficiency may develop anemia. Folic acid is also important for the full development of the fetus in the womb. For expectant mothers, important information.

folic acid deficiency


As mentioned earlier, eggs contain amino acids that help cells rebuild. This ensures that you do not physically age too quickly.

As we grow older, our need for Vitamin D doubles. For people over 60, 10 micrograms are recommended. An egg can contain approximately 0.7 micrograms.


Researchers in Canada have established a clear link between egg-rich foods and a lower risk of cardiovascular disease and certain cancer.

The secret of this? Well, eggs contain two important antioxidants: tryptophan and tyrosine.

People with LDL (low-density lipoprotein) have a greater risk of heart problems. Apparently, eggs can increase LDL and therefore there is a lower risk of heart-related problems.


Many people who want some extra muscle mass eat more eggs.

Eggs are full of proteins, which is, of course, crucial for those who want to look stronger.


In addition to many other properties, eggs also contain chock-full B vitamins and omega-3 fatty acids. This helps to keep your skin, hair and nails healthy.

What Happens to Your Body When You Start Eating 2 Eggs a Day

Check this video below to som it all up:


Hard boiled eggs

I’m sure you knew that eggs were good for you, but you might look at eggs differently now!


Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

Discover how you lose several kilos per week with tasty and easy to make slimming recipes!

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Eggs and Cholesterol a Good Combination?

are eggs high cholesterol

Eggs and Cholesterol a Good Combination?


Most people think that eggs and cholesterol are not a good combination. But the truth about eggs, if it is about the effect on your cholesterol level, is much more complex.

Simply saying that eggs are bad for your cholesterol level is part of one of the biggest myths about cholesterol so far.

The good news is that this article will elaborate on the relationship between eggs and cholesterol and that you will learn everything you need to know about this topic in this article.

You will also get more information about how you can check your cholesterol levels, how to maintain the ideal cholesterol level by avoiding foods that are high in cholesterol, how eating low-cholesterol foods can help you, what to do have high LDL cholesterol and more …

But first something else:

What is Cholesterol?

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Protein Rich Food for Muscle Building

How to Get More Protein

Healthy Meal Plans for Weight Loss

As we age, there is a tendency to lose muscle and gain fat. Most people regard this as a natural part of the aging process. But it doesn’t have to be that way.

Part of the problem is that as we get older, we become more time poor. So we eat more fast food or supermarket pre-packaged food, which means more sugar, more preservative and less protein. We spend a lot more time sitting down and far less getting any sort of exercise. It’s insidious, and before long we feel we are at the point of no return.

But it’s not so. Each of these issues can be tackled. Sometimes, the only way to do that is to pick one thing and tackle it first.

This article will focus on getting more protein.

Protein is an essential muscle-building nutrient. It builds, maintains and repairs all your muscles. And once you start exercising again, it allows your muscles to grow back bigger and stronger between each workout. This article will help you maximize your protein intake by listing 10 of the top protein-rich foods for building up your muscles. Here is my list of the top 10 protein-rich foods available.

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