What are the health benefits of avocado? + 5 Recipes

 

Avocado mix

What are the health benefits of avocado?

What makes avocados so popular is the taste and the many health benefits and nutrients they have to offer. What these (proven) health benefits are, you will discover in this article.

The taste is also not entirely unimportant for the success of the avocado. They can greatly enrich all kinds of dishes.

How to enjoy avocado while boosting your health can be read in the 5 recipes with which I will conclude this article.

What you will learn in this article:

  • What the nutritional value of avocados is
  • What the health benefits are
  • That you can also use avocados to care for your skin
  • 5 delicious recipes

What are avocados?

Hash-AvocadoAn avocado is a pear-shaped fruit. They fall into the category of berries. Depending on the variety, they can be 7 to 20 centimeters long and over 2 kilos heavy.

The avocado was cultivated for the first time in Mexico some 2500 years ago.

Most avocados that you find in the western European supermarkets are of the variety ‘Hass’.

The Hass avocado is the most cultivated variety. This is due to its taste, shelf life and high harvest yield.

This Hass avocado weighs between 200 and 300 grams each. The skin is green which turns black-brown during ripening. The peel feels rough and lumpy.

when is the avocado ready to eatIt is often difficult to judge whether an avocado is completely ready to eat.

A trick to find out here is to get the little stick out of the tip of the avocado.

If the avocado is ready to eat, you will see that the spot where the pit was it’s white-green in color.

Avocados almost always are eaten raw. If they are heated (100 degrees or warmer), a molecular reaction takes place which causes the taste to change. They turn brown and start to taste like quinine (a ‘tonic’ taste).

Avocados will therefore never cook or bake you so quickly, though it is possible.

Avocado burritoIf you put avocados on a warm toast or if guacamole does on your burritos then they will not be sufficiently heated to spoil the delicious taste and creamy texture.

The special thing about avocados is that they are rich in fatty acids. They contain, among other things, the healthy omega 3 fatty acids. A fatty acid that you find particularly in foods of animal origin and in seeds and nuts.

Furthermore, minerals, vitamins and dietary fiber are well represented in avocados.

Nutritional avocado

AcocadoAvocados are very nutritious. The beauty is that it contains all macronutrients and many micronutrients.

Theoretically, they are so nutritious that you could survive for a while, they contain all macronutrients and many micronutrients.

Although I would not recommend it to you. You will eventually have a deficiency of vitamin B12 and calcium.

Nutritional value of avocado (variety: Hass)
Nutritional avocado value Per 100 grams
Energy 167 Kcal
Fat 15 gram
Of which saturated 2 gram
Carbohydrates 9 gram
Of which are sugars 0 gram
Of which are fibers 7 gram
Of which are proteins 2 gram

half-avocadoAvocado contains a lot of calories for a fruit. This is due to the fatty acids in which it is rich.

About 80% of the calories come from fats. That is 20 times more than the average for other types of fruit. With most types of fruit, the calories come mainly from carbohydrates (fructose).

One whole avocado contains about 300 kcal and 30 grams of fat.

If you want to lose weight, you should therefore not eat too much avocado. Half an avocado per day is a nice guideline. Although it does not matter if you eat more of it now and then.

Avocados have the advantage that they give you a feeling of satisfaction so you will not eat too much of other things too quickly.

Fatty acid profile of an avocado

Because avocado is often eaten because of the healthy fatty acids, it is interesting to see what the fatty acid profile looks like. This is as follows:

Fatty Acids Profile Avocado (variety: Hass)
Fatty acid Per 100 grams
Total fatty acids 15 grams
Saturated fatty acid 2.12 gram
Of which palmitic acid 2.07 gram
Of which stearic acid 49 mg
Monounsaturated fatty acids 9.8 gram
Of which palmitoleic acid (omega 7) 700 mg
Of which oleic acid (omega 9) 9.07 gram
Polyunsaturated fatty acids 1.8 gram
Of which linoleic acid (omega 6) 1.67 gram
Of which alpha-linoleic acid (omega 3) 110 mg

 

 

Avocado oil

An average avocado gives you 30 grams of fatty acids, 20 grams of which are unsaturated fatty acids.

Oleic acid accounts for most of the fatty acids.

The omega 6 and omega 3 fatty acids in avocado do not have a favorable ratio. The ratio is 10: 1 in favor of omega 6 fatty acids.

Despite this unfavorable ratio, avocados in a balanced diet have beneficial effects on health.

Vitamins in avocado

Avocados also contain the necessary vitamins. The table below shows which and how much.

Vitamins in avocado (race: Hass)
Vitamins Per 100 gram
Vitamins A 147 IU (3% ADH)
Vitamins B1 100 mcg (5% ADH)
Vitamins B2 100 mcg (8% ADH)
Vitamins B3 1,9 mg (10% ADH)
Vitamins B5 1,5 mg (15% ADH)
Vitamins B6 300 mcg (14% ADH)
Vitamins B11 (folic acid) 89 mcg (22% ADH)
Vitamins C 8,8 mg (15% ADH)
Vitamins E 2 mcg (10% ADH)
Vitamins K 21 mcg (26% ADH)

Multiply the above value by 2 and you know how many vitamins there are in a small avocado.

Avocado gives many different vitamins. Only vitamin D and B12 do not occur in avocado.

Minerals in avocado

Avocados also supply minerals, albeit in fairly modest quantities.

Minerals in avocado (variety: Hass)
Minerals Per 100 gram
Calcium13 mg (1% RDA)
Iron600 mcg (3% ADH)
Magnesium29 mg (7% ADH)
Phosphor 53 mg (5% ADH)
Potassium507 mg (14% RDA)
Zinc695 mcg (5% ADH)
Copper203 mcg (9% ADH)
Manganese 99 mcg (7% ADH)
Selenium 0.4 mcg (1% RDA)
Sodium 8 mg (0% RDA)

The health benefits of avocados

Avocados are also seen as super food which be not so strange given the nutritional value and the health benefits.

Health benefit # 1: anti-inflammatory fatty acids

Inflammation Diseases diagramLow-threshold inflammations are the basis of many diseases and disorders. Inflammation (partly) causes cardiovascular diseases, type 2 diabetes and cancer.

Although avocados are praised for their omega 3 fatty acids, they are actually the omega 9 fatty acids it is rich in. The largest part of the fatty acids consists of oleic acid.

Oleic acid is also an important fatty acid in olive oil and also occurs in coconut oil. Oleic acid has been shown to reduce inflammation (source, source, source). In these studies, oleic acid was found to be most effective in combination with omega-3 fatty acid (alpha-linolenic acid) as is the case with olive oil.

Health benefit # 2: good for your cholesterol

arteriosclerosisDoctors speak of high cholesterol if the values mark an increased risk of arterial calcification. Arterial artery disease is a major health risk because it increases the risk of heart attack or stroke.

The annoying thing about high cholesterol is that you do not notice until it’s too late. Therefore, in health checks, the blood is examined to see if the cholesterol is too high.

We distinguish between LDL and HDL cholesterol. LDL stands for Low-Density Lipoprotein and is also called the bad cholesterol because high LDL values mark the risk of arterial calcification.

LDL-CholesterolThe polyunsaturated fatty acids, which are rich in avocados, help to lower the bad LDL cholesterol.

HDL (High-Density Lipoprotein) cholesterol is seen as the good cholesterol. It ensures that excess LDL cholesterol can be drained from the blood walls. The fatty acids of avocados help to increase the good HDL cholesterol.

In a study among people with normal lipid (fat) values, it decreased by 16% after the participants had added avocados to their diet for a week.

In the same study, people with high cholesterol were also examined. After a week the total cholesterol was 17%, the LDL cholesterol was reduced by 22% and the triglycerides by 22%. This while the good HDL cholesterol had increased by 11%.

Health benefit # 3: helps with non-alcoholic fatty liver

In the case of non-alcoholic fatty liver, there is a disrupted fat and sugar metabolism in the liver. As a Healthy liver - Fatty liverresult, fat accumulates in and around the liver.

A non-alcoholic fatty liver is often referred to by the abbreviation NAFLD, which stands for Non-Alcoholic Fatty Liver Disease.

NAFLD usually gives no complaints, sometimes there are only symptoms in the end stage when NAFLD turns into liver inflammation (NASH), after which liver cirrhosis and eventually liver cancer can occur.

People with NAFLD have an increased risk of diabetes type 2, twice as likely to develop cardiovascular disease and the risk of premature death is 1.5 times as large.

NAFLD is reversible by losing weight and lifestyle adjustments. Lately, more attention has also been paid to foods that can help to tackle NAFLD.

Foods that reduce NAFLD:

  • Avocados and avocado oil
  • Black coffee
  • Nuts, walnuts in particular
  • Tea
  • Olive oil
  • Fatty fish and fish oil
  • Red wine (if in modest quantities)

Vitamin E is also found in avocados. It has been shown that this also helps against a heavy liver.

Health benefit # 4: lowers the risk of certain types of cancer

Carotenoids are fat-soluble antioxidants that are contained in avocados in relatively large quantities. They are mainly in the dark green flesh directly under the skin.


In order to preserve the carotenoids as much as possible, it is, therefore, best to peel the flesh out of the shell instead of scooping it out with a spoon.


 

Carotenoids are found in various types of plant foods, the fatty acids in avocados, however, ensure that the carotenoids can be properly absorbed by the body.

The fatty acids in avocado also ensure that fat-soluble vitamins (A, D, E and K) are better absorbed.

Tomatoes and carrots are also rich in carotenoids, by eating these in combination with avocados they are well absorbed.

By adding avocado or avocado oil to a salad, you ensure that the antioxidants are absorbed 2.6 to 15 times better.

avocado-tomato-salad

Carotenoids help prevent cell damage and protect against oxidative stress.

Studies suggest that carotenoids reduce the risk of breast, mouth, stomach and prostate cancer.

Antitumor properties are attributed to the oleic acid, which is rich in avocados.

Health benefit # 5: lowers the risk of macular degeneration

macular degenerationThe macula is the center of the retina in which there are cones.

In macular degeneration, vision deteriorates. In the vernacular, “wear and tear of the retina” is also spoken.

A pair of antioxidants in combination with omega 3 fatty acids can help prevent age-related macular degeneration. These are the antioxidants lutein and zeaxanthin which occur naturally in combination with omega 3 in avocados.

Lutein and zeaxanthin may also help prevent cataracts, although this evidence is not convincing. More research is needed for this.

Health benefit # 6: lowers risk of metabolic syndrome

The metabolic syndrome is caused by an imbalance between food intake and physical activity (read: too little exercise and too much food). The metabolism is thus seriously disrupted with negative effects on health.

The metabolic syndrome is a combination of common conditions such as increased blood glucose, overweight/obesity (too much belly fat), high cholesterol and increased blood pressure.

The metabolic syndrome is often the harbinger of chronic diseases such as type 2 diabetes and increases the risk of cardiovascular disease.

Metabolic Syndrome

The metabolic syndrome can be reversed or prevented by tackling obesity and lifestyle adaptations.

Avocados also reduce the risk of metabolic syndrome. In people who regularly eat avocados, the metabolic syndrome occurs 50% less often.

Eating healthy with avocadosResearch also shows that people who regularly eat avocados also eat more vegetables and less sugar.

It is, therefore, people who consciously make healthier food choices. That the metabolic syndrome is less common in this group of people be not only thanks to the avocados but also thanks to the healthier food choices.

Avocados increase the quality of the diet and the number of nutrients that are eaten.

Because of the fibers and fatty acids one will eat too much less quickly, which results in a better balance between the amount of food you eat and how much you move. What brings us on health benefit # 7.

Health benefit # 7: stay on weight

Avocado cleaningsThe energy that avocados give in combination with the fibers ensures that one becomes saturated earlier. This prevents eating too much of what is important to maintain a healthy weight.

In one study, overweight people were fed half an avocado with their lunch. Because of this, they had a full feeling during the afternoon. Which meant that they could offer better resistance to appetite in an afternoon snack.

Avocado healthy for the skin

avocado face maskExternally avocado is also used for the care of skin and hair. Avocado oil is used for this.

Avocado oil can be extracted from the flesh of avocado or from the kernel of the avocado. Both oils contain healthy fatty acids, antioxidants, minerals and vitamins.

Avocado oil helps to keep the skin soft, strong and elastic. You can smear the skin with pure avocado oil, you can buy beauty products in which avocado oil is processed or you can make your beauty products based on avocado oil.

Avocado oil is used for:

  • Treating dry skin
  • Treating an itchy skin
  • Hydrating the skin
  • Treating a damaged skin
  • Protecting the skin against UV radiation

The effect of avocado oil on the skin has been mainly demonstrated in animal studies. For example, Psoriasis-300x169avocado oil has been found to cure the wounds faster in rats.

An interesting study in people with psoriasis (a chronic disease of the skin) showed that a vitamin B12 cream with avocado oil can be used for the long-term treatment of psoriasis.

There are no studies showing that the use of avocado oil can have side effects. Despite that, it is wise to first treat a small piece of your skin, on your arm, with avocado oil to see if there is no allergic reaction within 24 hours.

Avocado oil can possibly alleviate osteoarthritis

osteoartritisThe unsaponifiable oil from avocados and soya can be used to relieve the pain in osteoarthritis.

These oils are for sale in the form of supplements. According to a study, these unsaponifiable fats can alleviate the pain, stiffness and reduced mobility of the joints in osteoarthritis.

It is not (yet) known what the long-term effect of these unsaponifiable fats on osteoarthritis is.

The avocado pit

The kernel of the avocado you usually throw directly into the waste bin. But did you know that it contains a lot of beneficial Avocado stone skinsubstances? It is possibly the healthiest part of the avocado.

Researchers had the peel off the kernels of hundreds of avocados dried, after which they pulverized them into powder. Then she further processed this into oil and wax.

In the oil, the researchers found 116 substances and in the wax 16.

According to the researchers, many of these substances are a goldmine and may be used to treat a wide range of certain diseases.

According to Dr. Debasish Bandyopadhyay, from the University of Texas Rio Grande Valley, these substances could even be used for the treatment of cancer and cardiovascular disease.

avocado oilIn the oil, they found docosanol (behenyl alcohol) which is an important ingredient in antiviral drugs.

Also dodecanoic acid (lauric acid) appeared to be in the peel of the kernels. This would help to increase the good HDL cholesterol.

In the wax, the researchers found substances that can be used in cosmetics and in the production of synthetic products, from shower curtains to medical equipment.

So from now on the avocado pips even eat? According to the California Avocado Commission, that be not such a good plan.

The extracts of the avocado kernel contain healthy substances, but they also contain substances that have not been sufficiently researched to make sure that they are safe.

avocado pit smoothieIn short, it means that it can not yet be said that the health benefits outweigh the risks of eating the avocado seeds.

A number of health blogs promote the use of avocado seeds in smoothies. This is because the kernel contains the highest concentrations of antioxidants. If you also want to try this, it is at your own risk.

Remember that avocado seeds are very bitter in taste. You will, therefore, need to add them to sweet smoothies.

Before you can add avocado seeds to your smoothie, you will have to dry them first. You can do this by putting the seeds at 180 degrees in the oven for 2 hours.

Then you crush the pips with the side of a large knife. They will burst into two pieces. The kernels are then put into a strong blender to grind them to the powder with the pulsation mode.

You can then add the powder to your smoothies. You can keep the powder that you have left in the fridge in a sealed container.

Avocados and pregnancy

It is good to eat avocados if you want to become pregnant if you are pregnant and if you are breastfeeding.

pregnant women with avocado in her handsAvocado is a good source of folic acid which is important to prevent the birth of a child with a birth defect.

Avocados are also a source of potassium that needs extra care during pregnancy.

Avocados contain many healthy nutrients and help to improve the quality of breastfeeding.

Avocados are of course a great superfood and have the advantage that it is for sale at every supermarket for a reasonable price.

Sometimes something is called a superfood very quickly, in my eyes it be not always right.

Avocado recipes

To simply enjoy at home all the good what avocados have to offer you can indulge yourself with the following recipes.

Recipe # 1: Spicy guacamole

Do you think of avocados then chances are you also think of guacamole. A guacamole recipe cannot be missed here.

Guacamole is best when you make it yourself. And the nice thing about this dip is that you make it with only healthy ingredients. So enjoy responsible enjoyment.

Spicy Guacamole

This guacamole recipe is for anyone who likes a spicy guacamole.

Ingredients:

  • 3 avocados
  • 2 Roma tomatoes
  • 2 Jalapeño peppers
  • 2 cloves of garlic
  • 1 small onion
  • 1 lime
  • 40 grams of fresh coriander
  • ½ teaspoon of salt
  • ½ teaspoon cumin powder
  • ½ teaspoon of black pepper

Preparation:

  • Cut the avocados and remove the kernel. Put them in a large bowl and prick the avocado with a fork. It is the intention that you do not puree the avocado and leave some rough bits in it.
  • Cut the Jalapeño pepper and remove the seeds. Cut the peppers as finely as possible into cubes and add them to the dish.
  • Clean the onion, cut it into small cubes and add it to the dish.
  • Cut the tomatoes and remove the seed. This ensures that the guacamole is not too wet. Cut the tomato into small cubes and add it to the dish.
  • Squeeze the garlic cloves with a garlic press above the dish.
  • Cut the coriander fine and add it to the dish.
  • Add the salt, black pepper and the cumin powder.
  • Cut the lime and squeeze out the juice above the dish.
  • Finally, mix all ingredients well with a fork. To make the flavors better, you can first put the guacamole in the fridge for an hour before serving.

Variation tips:

Guacamole-Greek-yoghurt-Extra protein? Add a few scoops of Greek yogurt to your guacamole to add extra protein.

For a sweet spicy guacamole, add some diced pineapple and mango. Another tasty fruit combination is strawberry with peach.

Your guacamole even healthier? Then add a small hand of pine nuts and pomegranate seeds.

Extra protein and fiber? Then put the contents of a small can of black beans through your guacamole.

Cheatday guacamole? Then add grated cheese and crispy fried pieces of bacon.

A pre-workout guacamole? Then add a ripe banana and finely chopped pieces of cashew nuts.

Recipe # 2: Avocado chocolate mousse

In many countries, they make desserts from avocados. The fatty acids in the avocado ensure that you will have a full feeling for a long time, so you will not need to snack.

If you use a natural sweetener such as stevia, it also saves sugar that you would get with an ‘ordinary’ dessert. This recipe is sugar, gluten, milk and soy free.

avocado-chocolade-mousse-1024x683

 

For this chocolate mousse, we use raw cocoa powder. The raw cocoa powder contains the most antioxidants of all foods in the world. Even more than chocolate because in the preparation of chocolate some of the antioxidants are lost by heating.

You can also make this chocolate mousse with regular cocoa powder. This will then contain fewer antioxidants but is still super healthy.

Cocoa is also a rich source of dietary fiber and magnesium. Magnesium plays a role in more than 700 processes in the body, including your energy metabolism.

Ingredients (4 portions):

  • 2 ripe avocados
  • 40 grams of raw cocoa powder
  • 80 ml unsweetened almond milk
  • 1 teaspoon of vanilla extract
  • 1 very small pinch of salt
  • Some drops of pure stevia (to taste)

Preparation:

  • Cut the avocados and remove the kernel and peel. Put the flesh into the blender.
  • Add the remaining ingredients and blend until you have a nice smooth mass. Add to taste stevia to make your mousse sweet.

Comments:

If you do not have a blender, you can also put the ingredients in a large bowl and use a fork as finely as possible. Your mousse will then be less slippery.

Instead of stevia as a sweetener, you can also use natural sugars such as honey or coconut blossom sugar. Your mousse will naturally contain more calories.

Recipe # 3: avocado hummus

Hummus has become increasingly popular in recent years. It is tasty and healthy. It is a smooth paste that you eat as a dip. It is made from chickpeas according to a Middle Eastern recipe.

Traditionally you eat hummus with Lebanese flatbread, but it is also eaten with pita bread. I prefer to eat hummus with raw vegetables such as red peppers, raw carrots, celery or cucumber.

avocado hummus with fresh vegetables

You can buy hummus ready at the supermarket, but you can make the best hummus yourself. By incorporating avocados into it, you make your hummus extra healthy and creamy.

This is what you need to make avocado hummus:

  • 1 can of chickpeas of 400 grams
  • 2 ripe avocados
  • 1 large tablespoon tahini (sesame paste)
  • 1 clove of garlic
  • ½ lemon
  • 3 tablespoons of olive oil
  • A pinch of cumin powder
  • A pinch of salt
  • A little bit of ground black pepper
  • 1 tablespoon cut fresh coriander

Preparation:

  • Open the can of chickpeas and let the chickpeas drain well.
  • Clean the garlic clove and cut it into small pieces.
  • Put the chickpeas in the blender and add the olive oil, tahini and garlic.
  • Squeeze out the juice from the half-lemon above the blender.
  • Turn the blender on for 2 minutes to make it becomes nicely smooth whole.
  • Meanwhile, cut the avocados and remove the kernel and the peel.
  • Add the avocado to the blender.
  • Add salt, black pepper and cumin powder to taste.
  • Blend the whole another minute or 2.
  • Use the coriander for garnishing.

Recipe # 4: avocado tuna salad

Do not want to cook and need something fast but still healthy? Then this avocado tuna salad is really something for you. It only takes you 3 minutes to prepare this healthy tuna salad.

avocado tuna salad

Normally you make tuna salad with mayonnaise. In this tuna salad, you replace the mayonnaise for avocado. This gives your body healthier fatty acids and of course a whole range of vitamins, minerals and antioxidants.

Ingredients:

  • A can of tuna on olive oil or water
  • ½ ripe avocado
  • Some salt and pepper

Preparation:

  • Put the tuna in a bowl
  • Cut the avocado and add the pulp of half an avocado to the tuna
  • Add salt and pepper to taste
  • Work everything through with a fork and you’re done!

You can put the tuna salad on bread or toast. If you want to eat a low carbohydrate, you can also eat this avocado tuna salad in a wrap of (iceberg) lettuce leaves or on a cut bell pepper.

Recipe 5: key lime pie

If you make key lime pie according to a classic American recipe, it is terribly tasty but unfortunately also a calorie bomb.

avocado key pieTraditionally you use a lot of cookies, butter, cream cheese, condensed milk and sour cream. That means unfortunately also a calorie bomb.

It can also be a little less over the top with the calories with the recipe below.

This recipe has about 50% fewer calories than a key lime pie according to the traditional recipe. But what makes this key lime pie really special is that it contains only healthy fatty acids.

Who said that healthy cannot be good?

Ingredients filling:

  • 2 ripe avocados
  • 120 ml of coconut oil
  • 2 tablespoons of honey
  • 2 tablespoons of lime juice

Ingredients for the bottom:

  • 75 grams of almond
  • 7 pitted dates
  • A pinch of salt and Cayenne pepper

Preparation:

  • Cut the avocados and dispose of the kernel and skin.
  • Put the ingredients for the filling together in a blender and mix until you have a nice smooth mass.
  • Cut the dates into fine pieces.
  • Stamp the almonds into crumbs with a mortar.
  • Put the pieces of date, the almond crumbs, the salt and Cayenne pepper in a bowl stirring it together.
  • Put this on a baking tray or a large plate to be able to press it together so that you get the bottom of your pie
  • Lubricate your filling over the crust and put it for 2 hours in the freezer so that it can harden.
  • Remove the key lime pie from the freezer 5 minutes before serving.

Enjoy!

You might also like this:

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Important: Leave your reaction and any additions below.

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

 

 

The healthy way of losing weight without diet: Lose 20 pounds with these tips

Healthy food prepare in kitchen by woman

The healthy way of losing weight without diet: Lose 20 pounds with these tips

Do you also not like the most strange diets, which work badly in the long run?

And are you surprised that your friends of yours are going from one diet to another without understanding what the consequences might be?

Then this article is written for you!

You and I know that really healthy weight loss is about creating healthy habits. This takes longer than a crash diet but it is something feasible for the long term.

Every year many people start with dozens of attempts with healthy eating and losing weight. For example, they start with a protein diet or low-carbohydrate diet.

But you can also lose weight by consciously looking at your diet and learning a healthy diet. You can learn healthy weight loss if you become more aware of your eating patterns, behavior and pitfalls.

In short, this article only focuses on people who want to get serious with healthy ways to lose weight.

How can you lose weight quickly?

Healthy weight loss really does not have to be that difficult when you are aware of your eating patterns and choose to adopt a healthy lifestyle that makes healthy eating and losing weight go well together.

A permanent weight loss in the long term is almost always based on a change in lifestyle and awareness of the (wrong) eating patterns, making healthy weight loss more feasible in practice.

 

Apple with measurement per Inch

Most diets on the slimming market are not a good way to lose weight in the long term.

How is that?

The vast majority of diets are based on the extreme limitation of caloric intake.

Although most people can lose quite a few kilos in the first few months, a large group will be back to where the start from within five years.

Healthy weight loss tips

For healthy weight loss, it is important to first look critically at your lifestyle and diet.

Are you a Burgundian who loves good food, often has dinner parties outside, does not have time to have breakfast and then goes to snack later in the day?

The better you have an overview of your lifestyle, the better you can discover the wrong eating patterns from it.

Fast and healthy weight loss is possible if you are first prepared to consciously choose a healthy lifestyle that makes healthy weight loss and staying on weight really does not have to be that difficult anymore.

Healthy weight loss through awareness of your lifestyle

With fast and healthy weight loss a change in eating patterns is necessary to simultaneously learn a healthy lifestyle, with which you can achieve your ideal weight faster and healthier.

Healthy losing weight means awareness of the learned (wrong) eating patterns that need to be broken.

Many people are already making the mistake of not taking a healthy breakfast or not eating a breakfast at all, while a healthy breakfast activates the inner motor and starts all body processes, including fat burning !.

Healthy eating tips by changing your diet

Fresh vegetables and fruit, nuts
With a fast and healthy weight loss, a change in eating patterns is necessary to simultaneously learn a healthy lifestyle, with which you can achieve your ideal weight faster and healthier.

Healthy losing weight means awareness of the learned (wrong) eating patterns that need to be broken.

Many people are already making the mistake of not taking a healthy breakfast or not eating at all, while a healthy breakfast activates the inner motor and starts all body processes, including fat burning !.

Healthy eating tips by changing your diet

These 6 tips for healthy weight loss help break a food pattern error:

  1. Never skip your breakfast, but preferably start with a protein-rich breakfast with possibly some fruit and feel the energy flowing through your body. You can always take a cup of coffee with you.
  2. Choose consciously for healthy snacks in the form of fruit, raw vegetables, nuts etc, to avoid getting so hungry that you do not get lunch or dinner.
  3. Teach yourself to drink a lot. Preferably green tea, coffee, lots of water and smoothies. This helps to wash away the waste and also prevents hunger.
  4. Do not get things in the house that you know you can not resist the temptation to eat it. Choose the right alternatives and place them insight in your kitchen cupboard.
  5. Take some raw vegetables, fresh carrots or cucumber or something similar to nibble while cooking, to satisfy the worst hunger, so that you start eating less at the hot meal.
  6. It takes a while for your stomach to give a signal to the brain that the stomach has been filled. Stop when you’ve eaten for 80% and you’re really full afterward.

The healthy way of losing 5 to 10 Kilograms of weight

Bell peper and cherry tomatoDoes your diet consist mainly of (refined) carbohydrates and little protein and fat?

Let’s say the modern western diet …

Then it is not surprising that you are constantly hungry and overweight. At meals with mainly (refined) carbohydrates your body gets a big peak in the sugar level. After this peak, the sugar level drops and you have an uncontrollable urge for new energy (fast carbohydrates).

A very bad vicious circle …

As if this is not enough, your body will make extra insulin with such a meal. This hormone ensures that the sugar from the blood can enter the remaining tissues or is stored as fat.

The Western diet of a lot of (refined) carbohydrates and little protein and fat thus causes uncontrollable hunger and fat storage … Time for a healthier diet.

Actually, a healthy diet is very easy.

No food from the factory full of sugar, salt and industrial fats but a healthy meal that consists of a combination of:

  • Vegetable
  • Meat, fish or poultry
  • Nuts
  • Fruit
  • Berries

Of course, it takes some getting used to switching from the western diet to a diet with more fat and proteins.

This goes against the general consensus that you get fat from eating fat ….

But products with a lot of fat such as nuts, fatty fish, avocados are very healthy and also very tasty. Recent research (l) has shown that the relationship between saturated cardiovascular disease is outdated. When eating products with saturated fat, such as bacon (jummy!), Nothing is wrong with it.

In fact, products with a lot of fat taste very good, satisfy the hunger and provide energy!

Healthy eating tips against hunger

We now know that in healthy weight loss we need to start drinking more, but your stomach also requires food and how do you ensure that you do not have to go hungry all day long?

Hereby 7 healthy eating tips:

  1. Start your day with a piece of fruit and fresh fruit juice. This is the same as the hunger and the fruit sugars give you the same energy to start your day. In doing so, you immediately start your burn process and your body will burn excess fats.
  2. Take a shake instead of a meal. Protein shakes have many health benefits and help you with healthy weight loss.
  3. In between, drink plenty of green tea, water and non-calorie drinks to wash away the waste and get some filling in your stomach
  4. Take a healthy snack around 10 am and 3 pm, because your body asks for it. Think of fruit, raw vegetables, vegetables or nuts, but make sure you’re grinding stomach gets something.
  5. Vary with lunch and dinner and choose a lot of vegetables, because the water content in vegetables also fills, but has much fewer calories than a piece of meat. Alternatives are broth, soups and lots of salads with minimal dressing
  6. Do not eat bread every day and switch to protein-rich food. That also fills your stomach and supports the building of your muscle tissue. Think of low-fat quark, yogurt, probiotics dairy and also work on a healthy intestinal system
  7. Tasty appetite in the evening hours can be remedied by drinking extra and consciously choosing vegetables, fruit or some nuts.

Healthy weight loss and more drinking

When thinking about fast and healthy weight loss, many people think that this goes together with starvation. However, if you approach this consciously and sensibly, this does not necessarily have to be the case.

Glas with lemon waterA common cause is that people drink too little fluid. Then I’m not talking about coffee and soda but about:

  • Green tea
  • Pure Water (Water from the tap if clean in your country)
  • Drinks without calories such as Cristal Clear or Mineral water

By deciding to drink more and certainly with all the snacks that you take, you will get a much faster feeling of saturation, making healthy weight loss go better and you do not go to the wrong things.

 

Healthy weight loss and more exercise

Healthy exercise also requires extra exercise. Just when you want to burn more fat this process goes much faster when you get off the couch and start to move more.

This does not necessarily mean that you have to take a season ticket at the gym, but start by catching the bike more often and not grab the car for every piece of the supermarket. Run up and down the stairs or treat your dog with an extra long walking tour.

This kind of extra activities already gives you a profit on your total fitness and exercise. Be aware of this because healthy weight loss and more exercise reinforce each other.

Healthy weight loss and sports

Person on treadmill

Healthy weight loss is best if you also exercise. Do you do little sporting or not, then build this up. Eating healthy and losing weight is certainly one, but the combination of healthy weight loss and exercise is two.

If you are not a sports fanatic or you are (considerably) overweight, start with swimming, cycling or group sports. Or take a look at the different sports you can do from home such as; spinning, cross training or training on an exercise bike.

Especially the exercise bike is an easy and accessible way to start exercising. My advice for some equipment to use at home: the best home trainer for home if you want to start from home with an exercise bike. But also a cross trainer is fine to start moving. Choose a good cross trainer offer online and you are already on your way.

You can also register at gyms or institutes where a better condition is being worked on in groups. The advantage here is that you are not alone and you also get to know other people who choose healthy living and losing weight. And you can support each other.

This will greatly increase your efforts to fast and healthy weight loss!

Looking for more tips on healthy weight loss than you can check out this article. This is packed with quick waste tips for responsible weight loss.

       

 

 

Important: Leave your reaction and any additions below.

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Ketogenic Diet: Explanation, Diet, 9 Recipes and 4 Hazards

Keto diet food displayed

Ketogenic Diet: Explanation, Diet, 9 Recipes and 4 Hazards

Curious about what a ketogenic dietis and what the keto diet experiences are? Do you want to know what you can eat with the ketogenic diet?

The ketogenic diet, also called keto-diet, is the weight lost method of recent years. With an increasing popularity, the ketogenic diet is back as one of the most popular food trends in the modern world. Not only as a short-term diet that is used for the last kilos but also as a lifestyle to settle for good with the dominance of carbohydrates.

Contrary to what you probably think, the keto diet meals are far from dull and tasteless!

In hitting the state of ketosis gives countless benefits when it comes to lose weight and weight loss. But the keto diet is also controversial and different from a low-carbohydrate diet.

This is what you will learn, among other things:

  • What makes the keto diet so special
  • The best keto diet recipes (including keto breakfast!)
  • Whether the keto diet is dangerous for you
  • The positive and negative keto diet experiences
  • What you can and can not eat with the ketogenic diet
  • And much, much more ….

 

What is a ketogenic diet?

Ever heard of the ketogenic diet? Probably. It is also called ‘the keto diet’. But what exactly is the keto diet?

Keto-Food-PyramidThe ketogenic diet is a low-carbohydrate diet that focuses on high-fat foods. In other words: you eat a lot of fats and as little carbohydrates as possible.

The keto diet has many similarities with low-carbohydrate diet (think of the popular Atkins diet).

There is, however, a difference between the keto diet and the low-carbohydrate diet:

The low-carbohydrate diet, as the name suggests, focuses primarily on avoiding carbohydrates.


In the keto diet, you mainly emphasize high-fat foods to stimulate fat burning. You drastically reduce the intake of carbohydrates and replace them by eating a lot of fats.


Your body comes through the removal of carbohydrates (carbohydrates are broken down in your body to glucose as an important energy source) after a few days in the metabolic state called ketosis.


Do you make unnecessary mistakes that slow down the weight loss?

Do this test and discover your “Slimming IQ”.


 

What is ketosis?

Ketosis is the state where your body switches to fat reserves as the main source of energy. When this happens, your body becomes very efficient in burning body fat for energy. This process reduces your insulin level and stimulates fat burning.

However, your brain prefers glucose as the main energy source. But because there is insufficient glucose available, the body is forced to look for an alternative energy source.

In the liver, ketones are produced during the degradation process of fatty acids. Ketones provide the brain with energy so that they can continue to function.

Why should you follow a keto diet?

For a long time, low-carbohydrate and high-fat diets have been controversial. It was thought that these types of diets would increase cholesterol and that the risk of cardiovascular disease was increased as a result of the high-fat content.

But times change happily and today eating (healthy) high-fat foods are no longer seen as bad. The ketogenic diet can help you lose much more weight than with a fat-free diet.

The keto diet also has fewer obvious benefits. By the removal of (simple) carbohydrates from your diet, you suffer much less from peaks in your blood sugar level. You mainly eat high-fat food that gives you a feeling of satisfaction.

The main components of our diet are the three macronutrients.

Per gram contains one nutrient more calories than the other:

  1. Protein: ± 4 kcal per 1 gram
  2. Carbohydrates: ± 4 kcal per 1 gram
  3. Fats: ± 9 kcal per 1 gram

On the basis of a simple calculation, you would think that you should lose as little fat as possible to lose weight. After all, they contain the most calories, right? And that’s where the mistake goes! You also have to look at the effect of the type of calorie.

The main effects of the different calories mentioned on the body when it comes to losing weight are:

  • Insulin: a hormone that will store fat if you make too much of it
  • Saturation: the body activates satiety hormones and/or suppresses hunger hormones

Metabolic Pathways: Ketogenesis Diet

 

What you see above is the result of the following:

  • Protein: Mediocre insulin production and Highest satiety feeling
  • Fats: Least insulin production and Moderate satiety
  • Carbohydrates: (important!): Highest insulin production and Lowest satiety feeling

You probably now understand that getting too many calories from carbohydrates is not a sensible idea. You are going to produce the fat storage hormone insulin in large quantities, while in the meantime you are not satisfied with it.

Proteins and fats, on the other hand, have a much stronger satiating effect, so that you are able to maintain the ketogenic diet for longer.

Keto diet as a treatment method against epilepsy

The keto diet has even more benefits than just losing weight.


For children with epilepsy, the ketogenic diet is also very effective to keep their seizures under control.


Approximately 1 in 3 children with epilepsy is poorly responsive to the current epilepsy medication. More than 70% of these children respond well to the keto diet.

After a few weeks, the ketogenic diet appears to be catching on this group of children. The seizures of epilepsy drastically decrease or even disappear completely.

Why would you follow the ketogenic diet?

asparagus-eggs-sausages

The balance in macronutrients (carbohydrates, proteins and fats) has completely disappeared in our current diet. This is because See the pie charts below to compare the differences between hunter-gatherers and Western societies in terms of macro-nutrients:e ating carbohydrates literally reach the sky!

A 2000 study shows that Western societies derive around 55% of their energy needs from carbohydrates.

If we look at the worldwide hunter-gatherer societies from prehistoric times, they never achieved more than 40% of their energy needs from carbohydrates.

See the pie charts below to compare the differences between hunter-gatherers and Western societies in terms of macro-nutrients:

the differences between hunter-gatherers and Western societies in terms of macro-nutrients:

In my opinion, the governments and the food industry have turned the original food pattern upside down, with the result that the number of people with overweight and type 2 diabetes has also been turned upside down. See here what this reversal looks like:

The Ketogenic food pyramid

The western present food pyramid

 

 

 

 

 

Why do you lose weight with a ketogenic diet?

Eating a lot of simple sugars daily reduces your insulin sensitivity.

Insulin, also called fat storage hormone, plays an important role in the storage of fat. The body can store only a little glucose, the surplus therefore leads to an increase in body fat.

By omitting carbohydrates from your daily diet and focusing mainly on high-fat foods, you lower the insulin level and improve insulin sensitivity. All this ensures that your body is in ketosis and can burn fat better.

Losing weight with the keto diet is mainly due to the following reasons:

  1. The ketogenic diet reduces the production of insulin and keeps the blood sugar level under control.
  2. Eating more proteins and fats ensures that you become saturated faster and longer.
  3. Due to the satiating feeling of protein and high fat diet, you eat fewer calories in a day, which in the long run leads to weight loss.
  4. Your body switches to fat reserves as the main source of energy. This leads to the burning of more body fat.

Another advantage of the keto diet is that ketosis suppresses the increase of the hormone ghrelin.

Ghrelin is also called the ‘hunger hormone’ because it stimulates the appetite. The ghrelin level rises as soon as you lose because the body is biologically programmed to survive.

Is the keto diet dangerous?

 

Keto diet in percentage

Many people panic when they hear that it is mainly fats that run on the keto diet.

Because is eating so many fats not extremely unhealthy? After all, you are what you eat, right?

The truth is a bit more nuanced.

Eating the right (healthy) fats is very important with a ketogenic diet, since fats are no less than 70% of your daily calorie intake.

Omega 3 fatty acids are the most healthy fats that exist and I advise you to eat plenty. You get these healthy fats in by eating a lot of fatty fish. Think of salmon, tuna, herring, etc.


The ideal ratio of omega 3 fatty acids and omega 6 acidification is 1: 1.


 

The omega 6 you quickly get inside with meat, for example, the omega 3 not so fast. That is why it is wise to consume high-fat foods that are rich in omega 3.

Saturated fats should be avoided by people as much as possible. Saturated fats are mainly found in animal products such as full dairy products and fat meat.

But saturated fat is not bad at all as long as it was thought, it is often only in processed products. The newer studies since 2010 show that saturated fats are not associated with heart and vascular diseases or premature deaths.

You should avoid trans fats because these fats are industrially prepared and are very harmful to your health. They increase the risk of insulin resistance (type 2 diabetes) and cardiovascular diseases.

     

Does not the keto diet have any side effects?

Although the ketogenic diet is safe for healthy people, some unpleasant side effects may occur if the body adapts to the diet.

This period that lasts for several days is also called the ‘keto flu’. You may then experience the following side effects:

  • Low Energy
  • More hunger feelings
  • Sleep problems
  • Nausea
  • Digestive problems
  • Reduced sport performance

To minimize keto side effects in the initial period, it is wise to start with a normal low-carbohydrate diet first. This can teach your body to burn more fat until you reach the point of up to 20 to 40 grams of carbohydrates a day.

A ketogenic diet can also change the fluid balance and the number of minerals in your body.

Therefore, try to get the number of minerals below daily to minimize the side effects.

  • 3000-4000 mg of sodium
  • 1000 mg of potassium
  • 300 mg of magnesium

Especially during the beginning of the keto diet, it is important that you continue to eat until you are satisfied.

Do not pay too much attention to counting calories. In the long run, you will lose weight during the ketosis state without having to be aware of applying a calorie restriction.

Benefits of the keto diet

  • It stabilizes blood sugar levels
  • It Increasing insulin sensitivity
  • It inhibits appetite
  • It causes a decrease of the triglyceride values
  • It reducing fat storage and increasing fat burning
  • It improves the cognition
  • It helps reduce epileptic seizures in children with epilepsy
  • It reduces the risk of cancer
  • It slows down the process of dementia (Alzheimer’s)
  • It reduces chronic inflammations

The keto diet is a good weight loss method to lose weight and stimulate the burning of fat.

4 Dangers of the keto diet

The keto diet has, like all other slimming diet, some disadvantages that you need to know before you start.

Danger # 1: fatigue

In the first days of the keto diet, it may be that you have little energy. You feel tired and listless (the so-called ‘keto flu’).

That is not surprising as the body has to adapt to the diet of almost exclusively fats and proteins. It can take up to 2 weeks for your body to fully draw energy from fats.

With so few carbohydrates, it is also a poor diet for active athletes, especially people who do explosive strength training, such as weightlifting, report having too little recovery of their muscles if they eat low carbohydrates. There are people who say that they are doing well on very little glucose, but they are mainly people with a ‘seated lifestyle’.

The brain will always need something of glucose to function properly. The body can also make these from fats and proteins with gluconeogenesis, but that is a cumbersome and energy-consuming process.

The Inuit (Eskimos from Greenland) can do that by the way, but they do not have fruit and vegetables at their disposal with the freezing weather.

Danger # 2: constipation

You can suffer from constipation, or blockages. Not everyone suffers from it, but the chance is present. Fortunately, it is often temporary and can be remedied by drinking enough water, taking magnesium and extra salt (1 to 3 grams per day).

Danger # 3: moisture loss

It is true that with the keto diet you lose a lot of weight because the body is forced to burn fat for energy.

But in addition to fat burning, moisture loss also plays an important role in this.

Carbohydrates retain moisture in the body. Deleting carbohydrates from your diet will result in a fluid loss. This also means that as soon as you start eating carbohydrate-rich meals again, you will retain your fluid.

Danger # 4: a shortage of vitamins and minerals

With the keto diet, you are limited to an extremely low-carbohydrate diet. Often, fruit is the victim, because it contains some carbohydrates.

A medium-sized banana already delivers 33 grams of carbohydrates. In this way, you will soon be above 50 grams of carbohydrates a day.

But avoiding fruit and vegetables can ultimately lead to a shortage of essential nutrients that you need to stay healthy.

Keto diet experiences

The keto diet experiences of people are variable. Many people recognize that they have lost kilos quickly, but that it is difficult to maintain the keto diet in the long term.

The positive experiences that you often hear is that you no longer have to lead to hunger with this diet. You can basically eat what you want, as long as it is low in carbohydrates and rich in fat.


You do not have to count your calories daily with the keto diet. That is quite unique for a slimming diet.


 

In addition, you lose a lot of moisture in the first weeks (due to the abstinence of carbohydrates), so you quickly seem slimmer.

The negative experiences of the ketogenic diet is that your diet is undergoing a drastic change.

Especially in the beginning you suffer from withdrawal symptoms and crave fibers and sugars. These side effects seem fortunately to pass in the long run.

Another point of attention is that it is especially difficult for athletes to keep up. Think of fatigue and loss of muscle strength.

It is not the most ideal diet if you lead an active lifestyle. It is difficult to combine with intensive sports such as strength training, fitness or HIIT training. Training without carbohydrates makes the workout a lot heavier.

weightlifter resting     

The keto diet: what can you eat?

Following a diet becomes a lot easier if you know what you can eat.

The advantage of the keto diet is that your meals do not have to be boring at all. If you like fish and meat, then this is the right diet for you!

For the ketogenic diet you use the following food products:

  • Red meat (beef, horsemeat, hamburgers, bacon, sausage)
  • Poultry (chicken, turkey, duck)
  • Fish (herring, mackerel, salmon, mussels, shrimps, tuna, trout, anchovies)
  • Dairy (butter, all kinds of cheese, whipped cream (non-sugared)
  • Fats (fish oil, linseed oil, coconut oil)
  • Nuts (cashew nuts, almonds, hazelnuts)
  • Vegetables (asparagus, avocado, broccoli, cauliflower, olives)

9 tasty ketogenic diet recipes

To help you get started with the keto diet I have worked out 3 breakfast, 3 lunch and 3 evening recipes for you.

So you have an impression of how such a delicious keto meal will appear per day.

Enjoy your meals!

3 keto diet breakfast recipes

Breakfast # 1: Omelet with avocado, salsa and tomato

Breakfast-1-omelette-with-avocado-salsa-and-tomatoWhat do you need:

  • 2 organic eggs
  • 1 avocado
  • ½ sliced onion
  • ½ pepper
  • 1 tomato
  • Pepper and salt
  • 2 teaspoons of coconut oil

Preparation method:

  • Heat 2 teaspoons of coconut oil and add the eggs.
  • Cut the onion, pepper and tomato into pieces.
  • Add the chopped onion, tomato and pepper.
  • Cover your omelet with avocado.

Breakfast # 2: Yogurt with peanut butter and cocoa powder

Breakfast-2-Yogurt-with-peanut butter-and-cocoa powder-What do you need:

  • 250 grams of sugar-free yogurt
  • ½ tablespoon of peanut butter
  • 1 large teaspoon of cocoa powder
  • ½ teaspoon of stevia

Preparation method:

  • Mix the yoghurt with the peanut butter, cocoa powder and stevia.

Breakfast # 3: Eggs with cheese, salami and fresh spinach

breakfast-3-eggs-with-cheese-salami-and-fresh-spinachWhat do you need:

  • 2 eggs
  • Salt and pepper
  • Grated cheese
  • 3 slices of salami
  • Fresh spinach

Preparation method:

  • Heat 2 teaspoons of coconut oil and add the eggs.
  • Sprinkle some pepper and salt to taste.
  • Add the slices of salami and grated cheese to the pan.
  • Cover your omelet with 150 grams of fresh spinach.

3 keto diet lunch recipes

Lunch # 1: Nuts with celery sticks and cream cheese

celery candy-cream cheese

What do you need:

  • Handful of hazelnuts
  • 6 celery sticks
  • 3 full tablespoons of cream cheese

Preparation method:

  • Dip the celery sticks in the cream cheese for a delicious taste! Eat the nuts in between.

Lunch # 2: Beef meat with vegetables

lunch-2-beef-meat-with-vegetables

What do you need:

  • 200 grams of beef rag
  • 250 grams of frozen vegetables
  • Lunch # 3: Tuna with vegetables2 teaspoons of coconut oil

Preparation method:

  • Defrost the vegetables.
  • Heat 2 teaspoons of coconut oil and fry the beef rump in the pan. Let the vegetables cook until cooked to taste.

 

Lunch # 3: Tuna with vegetables

Lunch-3-tuna-with-vegetablesWhat do you need:

  • 125 grams of tuna can in oil
  • 200 grams of frozen vegetables
  • 2 teaspoons of mayonnaise

Preparation method:

  • Defrost the vegetables.
  • Let the vegetables cook until cooked to taste.
  • Remove the tuna from the tin and put it on a plate.
  • Add 2 teaspoons of mayonnaise to the tuna.
  • Mix the vegetables and tuna well together.

3 keto diet dinner recipes

Dinner # 1: Chicken with pesto, vegetables and cream cheese

chicken with vegetables-What do you need:

  • 300 grams of chicken
  • 1 tablespoon of pesto
  • 1 tomato
  • Bag of stir-fry vegetables
  • A bowl of cream cheese

Preparation method:

  • Fry the chicken until done and sprinkle both sides with pesto.
  • Cook the vegetables.
  • Cut the chicken into pieces and mix the vegetables with tomato.
  • Add cream cheese to your taste.

Dinner # 2: Burgers with mayonnaise

 

2 HamburgersWhat do you need:

  • 2 beef burgers
  • 40 ml of mayonnaise
  • 1 tablespoon of olive oil

Preparation method:

  • Heat 1 tablespoon of olive oil and fry the burgers until tender.
  • Add mayonnaise.

Dinner # 3: Tuna fillet with steamed vegetables

tuna fillet-What do you need:

  • 2 slices of tuna fillet, each 150 g
  • 2 tsp olive oil
  • 2 shallots
  • 1 onion
  • 1 clove of garlic
  • 1 tsp finely chopped parsley
  • 150 g of green beans
  • 150 g of cauliflower

 

Preparation method:

  • Rub the tuna steaks with the olive oil and let stand for at least 15 minutes.
  • Cut the green beans in half, cut the broccoli into small florets and put them together in a steam basket in a steamer.
  • Peel the shallots and cut into thin parts.
  • Fry them in a pan with some olive oil.
  • Cut the onion into half rings and squeeze the garlic.
  • Add both to the shallots in the pan.
  • Fry the tuna steaks on a grill plate and roast them for about 5-7 minutes
  • Put the steamed vegetables on the plates,
  • serve the tuna steaks and garnish with the shallots, onions and garlic.
  • Sprinkle the parsley over it.

Quickly burn excess pounds and belly fat with simple to make slimming recipes!

Did you know that research shows that 1 in 3 just gains weight from a diet instead of losing belly fat?

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 find this blog about ketogenic diet valuable, share it with your friends, customers, colleagues – Tommy

 

 

 

8 Proven Health Benefits of Oats (Malts) + 5 Recipes

Oats-fruits-Nuts

Preparation:8 Proven Health Benefits of Oats (Malts) + 5 Recipes

In many supermarkets, you can buy a pack of oatmeal of 500 grams for less than 40 cents. That is a fraction of what you pay for other cereals.

Do not be fooled by this ridiculously low price. Oatmeal is one of the most nutritious foods that exists!

In this article, you will discover why this is so and what the health benefits of oats are.

In this article you will learn:

  • What are oats
  • What is the difference between oats and oatmeal
  • What the nutritional value of oats is
  • What are the health benefits of oats

Finally, I give you some more recipes so you can really enjoy oatmeal.

What is oats?

Oat is a type of grain that has been grown for more than 9,000 years and has its origin in Southwest Asia and Southeastern Fall of the roman empireEurope.

The Romans regarded oats as food for the barbarians and only fed their animals.

Ironically, it was the oat-eating Germanic tribes that eventually defeated the Romans and overthrew the Western Roman Empire.

In the Middle Ages, oatmeal was also used in medicine. It was used against bladder diseases, stomach complaints and problems with the blood vessels. They also used oats to quickly strengthen after diseases.

Currently, oats are the most cultivated and consumed grain in addition to wheat, rice and corn.

Until the 1970s, a lot of oats were eaten in Belgium, Germany and the Netherlands. Not only as breakfast (porridge) but it was also regularly used for lunch and dinner.

Not necessarily because it was considered so healthy, but often out of sheer necessity, it was a cheap way of supplying a large family with food.

Oatmeal, Oats, PorridgeIn the 1970s, oatmeal was supplanted by the rise of other cereals, cornflakes and muesli and foreign dishes based on pasta or rice.

In recent decades, however, oats have been making an impressive comeback. Many people have really rediscovered oatmeal thanks to all its health benefits.

Nowadays many people eat oats (malt) again, which can also be seen in the supermarkets.

There are whole shelves full of all kinds of oats and oatmeal and you will find more and more products in which it is processed.

So you have cookies, smoothies, crackers, macaroni and energy bars with oats.

Difference between oats and oatmeal

All that choice in the supermarket might make you feel dizzy. So you can choose from:

  • Oats
  • Oatmeal
  • Oatmeal with fine flakes
  • Oatmeal with coarse flakes
  • Fiber-rich oatmeal
  • Organic oatmeal
  • Oat flakes
  • Oat flakes coarse
  • Oat flakes fine
  • Express oatmeal
  •  Instant oatmeal
  • Instant oats
  • Free from gluten oatmeal
  • Oatmeal natural
  • Oat bran Sprouted
  •  oat flakes
  • Gluten-free oatmeal
  • Oatmeal Oat groats
  • Oatmeal with various flavors
  • Oat flakes finely roasted Haverflakes
  • Oatmeal with dried fruit

And so you will perhaps encounter more names and cries on the suits. The agreement is in any case that all these varieties of oats are made.

Quaker Oats packageThe differences are in the processing that the oats have undergone and sometimes marketing terms are used for something that is (almost) the same.

For example, Quaker sells ‘Oats express natural oatmeal’.

A mouthful full but it is just fine whole grain oatmealto which they have soy lecithin added so that it does not boil over in the microwave.

How oatmeal is made

For example, oatmeal oats that have undergone the malting process. The oat grain has germinated and then dried.

Pack of rolled oatsThis is done by first removing the chaff from the oat grain. The husk is not edible.

The oats are then soaked in water for 2 days after which germination occurs for 5 days. To stop the germination, the oats are dried and tested.

After drying the root germs are removed and the oats are crushed into flakes.

The resulting oat flakes are suitable for consumption but are often cut into smaller pieces to shorten the cooking time.

The finer the oatmeal, the shorter the cooking time needs to be. Always keep the cooking time indicated on the pack of oatmeal you have bought.

You may need to cook one fine oatmeal for 5 minutes while another fine oatmeal needs only 2 minutes. This is probably more finely cut.

Ready to eat in a few minutes Oats pack

You also have instant oatmeal variants. These are already pre-cooked so they only need to warm up or eat cold.

The disadvantage of some instant oatmeal variants is that sometimes sugar, salt or other seasonings have also been added.

Always read the ingredients list carefully if you buy ready-to-eat oatmeal.

 

What about gluten?

Bread-Cereal-OatsGluten are proteins that occur in wheat, spelled, kamut, rye and barley.

Gluten gives pasta their unique baking quality by ensuring cohesion, viscosity, elasticity and ensuring the absorption of moisture.

For example, gluten-free products such as bread and cake lack these qualities. They are therefore often somewhat sticky or just dry and crumbly.

Many people are sensitive to gluten and get complaints by eating gluten. It is estimated that 5% of the world’s population is sensitive to eating gluten.

Gluten sensitivity

Having bloated feeling'sOatmeal is for people who have gluten sensitivity (Non Celiac Gluten Sensitivity / NCGS) a good alternative to gluten-containing cereals because it is naturally gluten-free.

At NCGS you do get complaints by eating gluten while you have not been diagnosed with celiac disease during a diagnosis.

These can be complaints such as bloating, abdominal pain, headache, fatigue, constipation or diarrhea. By following a gluten-free diet these symptoms disappear.

Contamination with gluten

Harvesting wheat

Keep in mind that oatmeal can contain traces of gluten.

This can happen because contamination with gluten-containing grains can occur somewhere in the production chain.

For example, the oatmeal can be grown on a field which is next to a field with wheat. Some wheat may have grown between the oats.

It may also happen that harvesting is done with a machine that has been used to harvest a gluten-containing grain.

It is also possible that the oats are processed in a factory that also processes gluten-grains.


Can you tolerate small amounts of gluten? Then you probably will not have problems with regular oatmeal with traces of gluten.


 

Gluten-free oatmeal

If you are very sensitive to gluten then you can go to safe and buy the somewhat more expensive gluten-free oatmeal varieties.

From these gluten-free oatmeal variants, the entire production chain is controlled to ensure that there is no contamination with other cereals in your oatmeal.

Celiac disease

gluten-free oatmealPeople with celiac disease can not tolerate any traces of gluten and will always have to go for the gluten-free variants.

These are the packs of oatmeal that expressly state that they are gluten-free and have the gluten-free logo on the packaging.

Most supermarkets do sell gluten-free oatmeal and otherwise, you can go to a nature store.

In people with celiac disease, the mucous membrane of the small intestine is damaged by gluten which causes abdominal complaints, such as diarrhea, constipation and poor stools.

Research shows that people with celiac disease can also tolerate gluten-free oatmeal in the long term.

In a small study involving 106 participants, there was no damage to the wall of the small intestine after 8 years . The participants ate an average of 20 grams of oatmeal per day in this study.

Avenine

OatsA small percentage of people with celiac disease, however, can not tolerate gluten-free oats. This is due to the vegetable storage protein avenine which occurs in oats .

A study showed that 8% of people with celiac disease get a reaction when they eat a lot (100 grams per day) of oats.

Because the reaction was small and without clinical symptoms, the researchers also considered oats to be safe for this group of people, to eat in normal portions.


If you have celiac disease and you are introducing oatmeal into your diet, you will have to experience for yourself how your body reacts to it. Start with a little bit and add this to a normal portion.


 

Nutritional oatmeal

Oatmeal is very nutritious per gram.

The nutritional value of oats (malt) may vary due to the extent to which it has been processed.

Therefore, consult the packaging for the exact nutritional value.

To give you an idea, I have listed below the average nutritional value of coarse oatmeal.

Nutritional value of oatmeal per 100 gramsPlate with oatmeal cookies

Energy                                         379 Kcal
Vet                                                7 grams
Of which saturated                         1 gram
Carbohydrates                            63 grams
Sugars                                          1 grams
Dietary fiber                                10 grams
Protein                                        13 grams

As you can see in this list, oatmeal offers you all macronutrients that your body needs.

Compared to other cereals it gives you the most (healthy) fatty acids and proteins. This while oat gives you the least carbohydrate compared to other cereals.

In addition, oatmeal is a very good source of fiber with no less than 10 grams of fiber per 100 grams. A number of health benefits are due to these fibers. More about that later.

Fatty acid profile of oatmeal

Oat differs from other cereals due to its relatively high-fat content. It consists of almost 7% fatty acids while other cereals consist of 2% to 3% fatty acids.

Fatty acids in oatmeal
Fatty acids                                                                      Per 100 grams
Total fatty acids                                                                      6.5 grams
Saturated fat                                                                          1.1 grams
Of which palmitic acid is                                                            930 mg
Of which stearic acid                                                                   59 mg
Of which lauric acid                                                                     21 mg
Of which myristic acid                                                                 10 mg
Monounsaturated fatty acid                                                   2.0 grams
Of which palmitoleic acid                                                            10 mg
Of which oleic acid                                                             1.98 grams

Polyunsaturated fatty acid                                                    2.3 grams

Of which linoleic acid (omega 6)                                        2.22 grams
Of which alpha-linolenic acid (omega 3)                                    98 mg

Amino acid profile oats

Bowl with Greek yogurt and fruitsBecause oatmeal contains more protein than any other type of cereals, it is interesting to see which amino acids it is made of.

Oatmeal contains no less than 13.1 grams of protein per 100 grams which consist of 18 different amino acids.

Oatmeal contains all 9 essential amino acids, this makes oats suitable as a meat substitute (oatmeal does not contain vitamin B12).

                                       Proteins – amino acids in oats
Amino acids                                                                           Per 100 grams

Proteins, of which:                                                                         13.1 grams
Tryptophan                                                                                         181 mg
Threonine                                                                                           383 mg
Isoleucine                                                                                           502 mg
Leucine                                                                                               982 mg
Lysine                                                                                                 635 mg
Methionine                                                                                          206 mg
Cystine                                                                                                454 mg
Phenylalanine                                                                                     656 mg
Tyrosine                                                                                              396 mg
Valine                                                                                                  687 mg
Arginine                                                                                              849 mg
Histidine                                                                                              273 mg
Alanine                                                                                                561 mg
Asparagic acid                                                                                   1.11 mg
Glutamic acid                                                                                     2.84 mg
Glycine                                                                                               643 mg
Proline                                                                                                454 mg
Serine                                                                                                707 mg

Vitamins in oatmeal

Cereals are a good source of B vitamins, so they are also well represented in oatmeal.

                                             Vitamins in oatmeal
Vitamins                                                                                       Per 100 grams

Thiamine (vitamin B1)                                                                 0.5 mg (31% RDA)
Riboflavin (vitamin B2)                                                                  0.2 mg (9% ADH)
Nicotinic acid (vitamin B3)                                                             1.1 mg (6% ADH)
Pantothenic acid (vitamin B5)                                                      1.1 mg (11% RDA)
Vitamin B60.                                                                                     1 mg (5% RDA)
Folate (vitamin B11)                                                                      33 mcg (8% ADH)
Vitamin E                                                                                        0.4 mg (2% RDA)
Vitamin K                                                                                      2.0 mcg (2% ADH)

Minerals in oatmeal

Oatmeal is rich in minerals just like most cereals.

                                           Minerals in oatmeal
Minerals                                                                                    Per 100 grams

Calcium                                                                                     51 mg (5% ADH)
Iron                                                                                         4.2 mg (23% RDA)
Magnesium                                                                           137 mg (34% ADH)
Phosphor                                                                               416 mg (42% RDA)
Zinc                                                                                        3,6 mg (24% RDA)
Copper                                                                                   0.4 mg (20% RDA)
Manganese,                                                                         3.6 mg (181% RDA)
Potassium                                                                             360 mg (10% RDA)
Selenium                                                                            28.1 mcg (40% ADH)
Sodium                                                                                       6 mg (0% RDA)

Health benefits of oatmeal

Nice all those vitamins and minerals but you are of course curious about the effect of oatmeal on your health.

Oatmeal with Fruit

Oatmeal has a number of amazing positive effects on your health and fits in a lifestyle that is focused on a healthy weight.

Health benefit # 1: supports a healthy weight

A healthy weight is the basis of good health.

OatsBeta glucans are in oats. These are chains of glucose that occur in plant foods. We can not include these dietary fibers, but they do fill us.

They slow down the time the stomach needs to empty. These fibers, therefore, provide an increased feeling of satiety which persists long after the meal.

A hormone that is produced in the intestinal cells is Peptide YY (PYY). The intestinal cells make this in response to food and it creates the feeling of satiety. This hormone is important, as it ensures that you do not eat too much.

Beta-glucans promote the production of PYY that has been shown to reduce caloric intake and reduce the risk of obesity

Glucose after eating Carbs diagramThe type of carbohydrates in oatmeal are of the good type because they are slow carbohydrates. These ensure a slow release of glucose into the blood.

As a result, there is no peak in blood glucose so your body needs to make less insulin.

If there is a lot of insulin in the blood, your body will store fat and hold it. In order to lose weight, it is therefore advantageous not to increase the insulin values too high.

 

Health benefit # 2: lowers blood pressure

The beta-glucans (fibers) that oatmeal is rich are also good for blood pressure. They lower blood pressure.

Health benefit # 3: lowers cholesterol

De bèta-glucanen zorgen ook voor een vermindering van het slechte LDL cholesterol.

Health benefit # 4: reduces the risk of cardiovascular disease

Healthy heart cartoon lifting weightsReducing blood pressure and cholesterol also reduces the risk of cardiovascular disease.

This effect is not exclusive to oatmeal, other whole grains also reduce the risk of cardiovascular disease.

A large-scale meta-analysis showed that wholemeal wheat may be associated with a reduced risk of cardiovascular disease, type 2 diabetes, respiratory diseases, cancer and infectious diseases.

 

Health benefit # 5: improves insulin resistance in diabetics

Insulin ResistanceBeta-glucans reduce insulin resistance in people with type 2 diabetes.

This is beneficial, as a result of which the glucose is better absorbed from the blood, which improves blood glucose.

If you have diabetes then you can best go for oatmeal which is coarse.

Deze koolhydraten worden langzamer afgebroken tot glucose dan die van instant oats of fijne havermout.

 

Health benefit # 6: reduces itching and irritation

The ancient Greeks already bathed in oatmeal for the care of their skin. In the Middle Ages, oats were also used for the Woman with oatmeal facial masktreatment of itching and irritation.

Nowadays, some skincare products are enriched with oats and some beauticians offer cleaning with oat milk.

Research shows that the antioxidant avenanthramide in oats is responsible for the anti-inflammation action which can reduce itching or irritation to the skin.

For the care of the skin, the effect is on applying to the skin, and not on eating oatmeal.

Oats are also used for the treatment of eczema, burns and acne. This is usually done in baths with colloidal oatmeal; a powder that is made by grinding whole oat grains.

The antioxidant avenanthramide also helps to reduce blood pressure by producing nitric oxide that relaxes and dilates blood vessels. This improves blood circulation.

Health benefit # 7: lowers the risk of asthma

bronchial asthma-man with inhalerAsthma is a chronic inflammation of the airways. It is estimated that more than 334 million people worldwide have asthma. It is the most common disease among children.

There are several factors that increase the risk of asthma. The chance is greater if one or both parents have asthma, if there is a smoking during pregnancy or if the child is born prematurely or has a low birth weight.

Researchers have reason to believe that the early offering of solid nutrition increases the risk of developing asthma.

However, there are studies which indicate that the type of solid food that is offered at a young age has an influence. Offering oatmeal at an early age would have a protective effect.

One study indicates that offering oatmeal before the child is 6 months lowers the risk of asthma.

Health benefit # 8: helps with constipation

Constipations- man sitting on the toiletIn constipation, there is a blockage of the large intestine. This causes complaints such as abdominal pain, pain when going to the toilet and bloating. There is constipation if you have stools less than 3 times a week.

Constipation is a common problem, it is estimated that 12% to 19% of people suffer from it.

Often people get constipated later in life, after the age of 65 the number of cases with complaints increases. Other common causes are insufficient drinking, dietary fiber and exercise. Too much stress can also be a cause.

Man on the toilet feeling relievedFiber is important for healthy bowel movements. These give the faeces volume and make it softer to move better through the intestines and prevent them from becoming hard and dry.

Oat bran is the outer casings of oat grains and contains a lot of fiber in addition to a little oil.

In a small-scale study among the elderly in a nursing home, adding oat bran to the diet gave an improvement in constipation complaints

More than half of the participants could stop taking laxatives after a while.

A meta-analysis showed that fibers undoubtedly increase the frequency of bowel movements but that this does not always improve the structure of the stool and the reduction of pain symptoms.


If you suffer from constipation and start eating extra fiber always make sure that you also drink extra water. Otherwise, your complaints will only worsen.


 

Oatmeal and phytic acid

Oatmeal soakingPhytic acid is the storage form for phosphorus in most plant foods.

It occurs in all edible types of grain, seeds, nuts and legumes. It is also found in some types of vegetables that grow under the ground such as carrots and tubers.

In the germination of seeds, phytic acid is broken down and the phosphorus is released so that the young plant can use these nutrients to grow.

The amount of phytic acid in a food differs, but also within the same species. Thus, phytic acid levels are found in almonds which can vary from 0.4% to a whopping 9.4%.

Phytic acid has health properties that are actually at odds with each other. On the one hand, phytic acid is seen as an anti-nutrient, on the other, it is an antioxidant.

Phytic acid as an anti-nutrient

It is seen as an anti-nutrient because it reduces the absorption of certain minerals. This concerns zinc, iron and, to a lesser Oatmeal with cinnamonsextent, calcium.

It could also affect the absorption of magnesium and copper, but this is more controversial.

Iron is important for the formation of hemoglobin so that the red blood cells can carry oxygen through the body. In the case of a severe form of iron deficiency, we speak of anemia.

Oatmeal contains 23% of the daily recommended amount of iron per 100 grams. This is iron in the form of non-heme iron which is found in vegetable foods.

The other form of iron is heme iron. This form only occurs in animal foods and is better absorbed by the body.

Immune systemZinc has many functions in our body. It is especially important for the immune system, protein synthesis and a good function of the reproductive organs. Oats contain 24% of the ADH per 100 grams of zinc.

Calcium is important for the bones and teeth, but also for the proper functioning of the muscles and nerves. Oatmeal contains only 5% of the RDA of calcium per 100 grams.

Phytic acid only reduces the absorption of iron, zinc and calcium that are eaten during the same meal. Eating foods rich in phytic acid does not affect the absorption of these minerals during subsequent meals.

Seeds-nuts-grainIf you eat phytic acid foods (seeds, grains, nuts, legumes) during all your meals, this could lead to shortages of minerals in the long term.

If you eat varied you do not have to worry about getting deficits of iron, zinc or calcium.

In developing countries where people sometimes eat very unilaterally (for example only grains), this is an issue.

 


For sufficient iron in your diet, you can eat better animal foods such as beef, chicken, egg and herring. These contain heme iron which is better absorbed by the body than the non-heme iron from plant foods.


If you eat vegetarian then an iron deficiency is something you should be more aware of.

In any case, it is not a good idea to avoid all food that contains phytic acid. You will then miss a lot of nutrients in your diet.

If you still worry about phytic acid in your food or if you eat vegetarian or vegan, you can do a number of things to reduce the phytic acid in plant foods.

These are:

  • Soaked; you can soak seeds, nuts, grains and legumes in water for a night. This reduces the amount of phytic acid (source, source). The enzyme that breaks down phytic acid is phytase. This enzyme is found in foods containing phytic acid, including oatmeal. Because rye is very rich in phytase, you can possibly add this to the oatmeal so that the phytic acid is better broken down. Keep in mind that rye contains gluten.
  • Germs; By allowing seeds, grains or legumes to germinate, phytic acid is broken down and the phosphorus is released.
  • Fermenting; acids that are released during the fermentation of food promote the breakdown of phytic acid. For example, lactic acid from the grain is broken down by lactic acid in sourdough bread.

The above method can also be combined; soak it first, then germinates and then ferment so that phytic acid can be almost completely degraded.

Phytic acid as a nutrient

But before you get started with the breakdown of phytic acid, it is good to know that phytic acid is not only the enemy but sprouted oatmealalso your friend!

Phytic acid is an antioxidant. This antioxidant protects against kidney stones and possibly cancer.

In summary, you do not have to worry about phytic acid if: you do not eat phyto-acidic foods or are vegetarian at every meal.

Eating oatmeal without letting it soak is fine as long as you do not eat oatmeal every day. Always eat as varied as possible.

Not everything that is called superfood is really a superfood. Sometimes something is completely pryped and it gets very easy to label the superfood label.

Oatmeal recipes

baked oatmealOatmeal porridge is an ‘old-fashioned’ and healthy alternative to bread. Some people can wake you up for porridge, but I also know them who are disgusted by the thought.

Fortunately, you can make so much more with oatmeal. For inspiration, I will share a number of recipes here.

Recipe # 1: porridge with banana and cocoa

Let’s start with traditional oatmeal porridge but with a twist. That porridge does not have to be boring and is very tasty proves this simple recipe.

Oatmeal porridge banana

 

Ingredients:

  • 200 ml of vegetable milk such as unsweetened almond milk or oat milk
  • 50 grams of oat flakes
  • 1 ripe banana
  • 1 tablespoon of cocoa powder
  • 1 teaspoon of cacao nibs

Preparation:

  1. Put the almond milk in a saucepan and bring it to the boil. Then add the oatmeal flakes and let it boil gently on a low heat. Keep the cooking time indicated on the oatmeal pack.
  2. When the oatmeal has finished cooking, add the cocoa powder and stir it.
  3. Cut the banana into segments and stir it through the porridge.
  4. Pour the oatmeal into a dish and let it cool down.
  5. Sprinkle some cacao nibs over the porridge to garnish. Enjoy your meal!

Recipe # 2: oatmeal pancakes

These oatmeal pancakes are deliciously airy and according to many tasters tastier than ‘normal’ pancakes.

Oatmeal pancakes stack

Ingredients:

  • 200 grams of fine oatmeal
  • 200 ml unsweetened almond milk or other vegetable milk
  • 1 egg
  •  Half a teaspoon of vanilla extract
  • Half a teaspoon of baking powder
  • Half a teaspoon of cinnamon powder
  • A pinch of salt (to taste)

Preparation:

  1. Put the oatmeal in a blender and grind it for a minute into a fine and homogeneous flour.
  2. Put the oatmeal in a large bowl and add the baking powder and the cinnamon and mix it together.
  3. Put the egg, vegetable milk and vanilla extract in a bowl and mix well.
  4. Add the wet ingredients to dry ingredients and mix until you have a homogeneous whole. Let it rest for 5 minutes.
  5. Melt some grass butter or coconut oil in a frying pan and spoon half a ladle of batter into the pan.
  6. Zodra zich bubbels beginnen te vormen kan je de pancake omdraaien om de andere kant te bakken tot dat deze mooi goudbruin gekleurd is.

Recipe # 3: oatmeal protein powerhouse

This recipe is particularly suitable for (strength) athletes. All your necessary carbohydrates, proteins and fats in one meal.

oatmeal-banana-almond paste-porridge

Hemp seed and liquid protein from eggs provide the proteins.

The almond paste and the hemp seed provide, in addition to proteins, the healthy fatty acids.

The banana and the oatmeal give your body the necessary carbohydrates.

Ingredients:

  • 50 grams of fine oatmeal
  • 200 ml whole milk, vegetable milk or water
  • Two tablespoons of hemp seed
  • The protein of 1 egg or a dash of ready-made liquid protein from eggs from a bottle
  • 1 tablespoon of almond paste
  • A banana

Preparation:

  1. Cook the oatmeal in a liquid of your choice according to the preparation time on the package.
  2. Finally, add the liquid protein of eggs and the hemp seed. Stir this until the moisture is absorbed by the oatmeal.
  3. Garnish your oatmeal porridge with almond paste, banana wedges and any other extras such as blueberries, currants, pieces of walnut or cocoa nibs.

Variation tips:

Instead of hemp seed, you can also use other protein sources such as whey protein powder, pea protein isolate or brown rice protein. Adjust the amount of protein to your protein requirement.

For your medium-chain fatty acids (Medium Chain Triglycerides) you can still stir one or two teaspoons of coconut oil through the warm oatmeal.

Recipe # 4: oatmeal pizza

Oatmeal pizza

We like to eat healthy food, unfortunately, pizzas do not really fit into a healthy lifestyle.

The problem is the pizza bottom. This is made of flour. These refined carbohydrates cause a huge peak in blood glucose.

By making your own pizza bases made from oatmeal, you can still enjoy this, for many, favorite foods every now and then.

This is what you need to make an oatmeal pizza base yourself:

  • 250 grams of fine oatmeal
  • 60 grams of mozzarella
  • 2 eggs
  • 1 teaspoon of salt (to taste)
  • 1 teaspoon of garlic powder
  • 1 teaspoon dried oregano

The ingredients for the topping:

  • 400 grams of organic chicken thighs
  • Cheese such as mozzarella or Parmesan cheese
  • 1 red onion
  • BBQ sauce or tomato sauce
  • A handful of fresh coriander

Preparation:

  1. Remove the baking trays from the oven and preheat the oven to 200 degrees Celsius.
  2. Put the mozzarella in a food processor to make fine crumbs.
  3. Add the oat flakes, salt, garlic powder, oregano and eggs to the food processor. Mix the whole until you have a nice thick dough.
  4. Place two pieces of baking paper on the baking tray. Divide the dough into 2 pieces on the baking paper. Wet your hands so that the dough does not stick to your hands. Press the dough flat into the desired thickness for your pizza base (the dough will not rise).
  5. Bake the pizza crusts in the preheated oven for 25 minutes.
  6. Meanwhile, cut the chicken thighs into strips and fry them in some olive oil until done.
  7. Clean the onion and cut it fine.
  8. Cut the coriander into fine pieces.
  9. Remove the pizzas from the oven and top them with the BBQ sauce and then with chicken dices, onion and coriander. Drizzle your pizza with your favorite cheese and place the pizzas back in the oven until the cheese has melted.

Recipe # 5: gluten-free oatmeal granola

Do you also like to start the day with a granola?

Oatmeal Granola

The granola’s in the supermarket are often pricey and often contain unwanted additives such as glucose syrup, palm oil, sunflower oil or gluten-based grains such as wheat, barley or rye.

Vegetable oils such as sunflower oil contain a high content of omega 6 fatty acids.


For optimal health, the ratio between omega 6 and omega 3 fatty acids should be 1: 1. Because omega 6 oils are used in many foods, the ratio is already unfavorable.


 

With an excess of omega 6 to the detriment of omega 3, there is an increased risk of diseases that are associated with metabolic syndrome such as cardiovascular diseases.

For this reason, coconut oil is used for this granola. In this article, you can read why coconut oil is so healthy.

And besides, you make the tastiest gluten-free granola yourself.

This is what you need:

  • 500 grams of coarse oatmeal flakes
  • 100 grams of pecans
  • 100 grams of currants
  • 50 grams of pumpkin seed
  • 50 grams of dried cranberries
  • 75 ml of coconut oil
  • 75 ml of honey
  • 1 teaspoon of vanilla extract
  • Half a teaspoon of cinnamon powder

Preparation:

  1. Preheat the oven to 180 degrees Celsius.
  2. Put the oatmeal, nuts, seeds, salt and cinnamon in a large oven dish. Mix this well with a spoon.
  3. Let the coconut oil melt in a pan and pour the liquid coconut oil over the bowl with oatmeal. Add the honey and the vanilla extract too. Mix everything well until all the oatmeal is lightly coated with the oil and honey.
  4. Place the oven dish in the oven. Bake for about 25 minutes until you get a nice golden brown layer. Halfway you can stir the granola for a moment so that all the oatmeal is cooked properly.
  5. First, let the granola cool and harden well. You can then break it into pieces and stir in the currants and cranberries.

granola-Greek-yoghurt-Serve the granola with some full Greek yogurt or a vegetable yogurt or milk of your choice.

You can keep this granola for 2 weeks if you keep it in a refrigerator in a lockable box. You can, of course, vary to your taste with the ingredients.

Nuts which are delicious and healthy for the granola:

  • Almonds
  • Pecans
  • Cashew nuts
  • Hazelnuts
  • Brazil nuts
  • Walnuts

Seeds that are delicious and healthy for the granola:

  • Pumpkin seeds
  • Sunflower seeds
  • Linseed
  • Chia seed
  • Hemp seed

Dried fruits which are delicious and responsible for the granola:

  • Figs
  • Dates
  • Currants
  • Raisins
  • Goji berries
  • Apple
  • Shaved coconut

Enjoy your meal!

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Important: Leave your reaction and any additions below.

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


 

 

 

 

 

 

 

 

 

 

 

Intermittent Fasting: Explanation, Experiences, 9 Benefits and 10 Schedules Topic/Idea

 

plate looks like a clock

 

Intermittent Fasting: Explanation, Experiences, 9 Benefits and 10 Schedules

To this day I always have people that tell me several times a week that my advice to skip breakfast or dinner once in a while is nonsense. It would be unhealthy and a missed opportunity to speed up your metabolism.

In this article, you will discover that these convictions are at odds with scientific research. I think you will even be surprised at the endless benefits of intermittent fasting.

What you will learn in this article (and much more):

  • What intermittent fasting is
  • Why you can lose weight so well with intermittent fasting
  • What are the 9 health benefits of intermittent fasting
  • How to start intermittent fasting
  • 10 intermittent fasting schema’s

What is intermittent fasting?

Intermittent fasting is not a diet. It does not tell you what you eat but when you eat. You are fasting at certain times and you may only eat at certain times of the day. The period in which you are fasting is always larger than the period in which you eat.

eating plate with note on it 'fasting be back soon'By applying intermittent fasting you can lose weight and it has positive health effects on your body, your brain and it can even help you to live longer!

Many positive health effects of intermittent fasting are due to the increased production of human growth hormone (HGH Human Growth Hormone) and an improvement in insulin sensitivity.

You can practice intermittent fasting with different methods.

A much-applied schedule is by not eating after dinner and then skipping breakfast. But for example, you also can not eat anything for a day.

Depending on the method, the day or week will be divided into periods in which people are fasting and eating.16:8 Daily intermittent fasting schedule

Many people who hear intermittent fasting for the first time have difficulty with the concept and do not believe it. It goes against what we have always been told:

  1. Without breakfast, you make it difficult for you to lose weight because you need breakfast to get your metabolism going
  2. You have to eat 5 to 6 small meals a day so that your metabolism stays active and does not slow down
  3. If you do not eat, your body burns proteins and you lose muscle mass
  4. If you are fasting, your body switches to survival/savings mode

Now it is true that all these points are persistent myths. Let’s take a closer look at these points one by one to see what’s true.

Myth 1: breakfast starts your metabolism

This myth is so stubborn because many people, companies and agencies say that breakfast is the most important meal of the day.

For example, that is what the Nutrition Center calls it breakfast is ‘an indispensable start to the day’ and food manufacturers advertises to start the day with breakfast.

You can imagine that a manufacturer of breakfast cereals, margarine or chocolate spread is not really happy when people go spoon full with cerealsto skip breakfast. They benefit from eating these products as often as possible.

If you hear something often enough then you will automatically believe in it and you do not feel the need to find out whether there is proof of that. Now I am stubborn and I went to find out if there is evidence for the breakfast claims.


My conclusion is that skipping breakfast does not cause a delayed metabolism. It does not matter for your weight whether you skip breakfast.


Myth 2: you have to eat 5 to 6 times a day

The myth is that by eating 5 to 6 times a day you can keep the metabolism going. It is the intention that you eat a snack between the 3 main meals.clock with 5 meals around it

Eating every few hours would prevent your metabolism from getting slower.

For example, there are still enough dietitians who will give you the advice to often eat small portions.

However, there is no scientific evidence that your metabolism is actually getting faster or is being maintained. In fact, it does not matter how often you eat a day for your metabolism.

You burn as many calories as you eat 2 or 3 times a day as if you eat 5 to 6 times a day.

The only argument to often eat small portions is perhaps that you prevent this from getting hungry (the counter-argument is that you will never really be full because you only eat small portions).

What has been proven over often small portions of food is that this reduces insulin sensitivity and that this causes the development of abdominal fat.

Myth 3: you need to eat often for not lose muscle mass

You may have noticed that some bodybuilders take their Tupperware bowls with chicken breast and vegetables everywhere.Bodybuilder with Tupperware

These bodybuilders want to eat their proteins every few hours because they are afraid that they would lose muscle mass.

If you do not do bodybuilding, you may be less concerned about your muscle mass. Yet muscle mass is important for everyone. The amount of muscle mass you have determines your rest metabolism.

If you lose muscle mass, you’re resting metabolism will decrease, which means you gain more weight (fat). Many people and not just bodybuilders are therefore afraid to lose muscle mass.

The fear of losing muscle mass is justified, but the fear that you are already losing muscle mass if you do not eat anything for hours is not right.

Your body stores fat so that it can be used as an energy source when the food is digested.Arnold Muscles

That your body would burn muscle mass instead of fat mass if you do not eat is, therefore, a completely illogical thought and is not how the body works.

For bodybuilders, intermittent fasting has great advantages. This through the production of growth hormones, here more about intermittent fasting and bodybuilding.

 

Myth 4: if you fast, your body goes into the low-power mode

As prehistoric people, we regularly knew periods in which we were forced to fast. If the hunt failed and there was nothing Prehistoric people - evolutionedible to be found.

Evolutionary, our body is therefore provided with a ‘low-power mode’. With this low-energy mode, the body is able to slow down the metabolism.

By slowing down the metabolism, it is more economical to use the fat stores, which increases the likelihood that we will find something edible before we die of starvation.

If you want to lose weight then it is logical that you want to prevent the body from getting into this low-energy mode. Now it is true that the body really does not run into a low-energy mode when you skip a meal, which many people think.

The body does not get into the saver mode until at the earliest after you have eaten nothing for 60 hours. So you can man at dinning table with his head on his empty platenot eat anything for at least 2.5 days before your metabolism slows down.

And now it becomes really interesting; before the body goes into a low-energy mode, the metabolism actually goes up. This can be up to 14% faster

If you do not have anything to eat then the body initially makes hormones that make you more active and want to move. This increased the chances of survival for the primitive man. It made sure that people went looking for food or went hunting.

This invalidates the most important myths surrounding intermittent fasting.

This, of course, is not yet proven that you can lose weight with intermittent fasting and that it has health benefits. More about that further on.

Intermittent fasting a new hype?

Intermittent fasting has become a hype in recent years. Especially in the world of fitness and bodybuilding, it is the way to Athlete show a higher fat % and a body with a lower fat %burn fat and stimulate muscle growth.

Yet fasting is nothing new. It is actually the way of eating that is normal for our body. We have started to move less in recent decades and food is always available everywhere. As a result, we have “faded” the fast.

In the past, most people had physical work while the majority of people are currently working in the service sector and behind a desk.

And as far as food is concerned, we can always go somewhere in the neighborhood 24 hours a day to buy some food.

Hotdog standJust think of the vending machines at the stations, the petrol station which is always open and if you live in a bigger city than you always have the night shops. You never have to be hungry.

Eating on the street has also become normal. Just pay attention to the number of people who are eating something in a busy shopping street. That was unthinkable at the beginning of the last century. Food was something you did at home!

Due to the lack of movement and constant eating, insulin resistance has become a huge health problem. According to many doctors, insulin resistance is the basis of many welfare diseases such as type 2 diabetes.

Our modern lifestyle does not fit our genes that are tuned to the eating and living pattern as we knew it in the late Paleolithic Hunter - Food collectorera (50,000 – 10,000 years ago).

In the late Paleolithic era, we have developed to survive in an environment in which there were large fluctuations of periods during which food could be eaten and periods when necessity had to have fasted.

The theory is that we still need these fluctuations for optimal metabolism. With intermittent fasting, we also imitate the eating pattern of our distant forefathers.

Paleo manAn assumption is that the prehistoric man did not eat in the morning. That people first had to hunt for something to catch or that they first had to search for something vegetable that was edible.

It is assumed that people only returned from the hunt at the end of the afternoon after which they ate together.

 

This diet is mimicked by the intermittent fasting forms in which people skip breakfast and only eat the first meal of the day late in the afternoon.

This is then possibly done with sports at the end of the fasting period to simulate the hunt.

Another assumption is that in prehistoric times the hunt often failed, so we sometimes sat for a day or a few days without food until the hunt succeeded again.

There are also intermittent fasting forms for this diet. You do not eat one or two days of the week with these forms, after which you normally eat the rest of the week.

Paleo diet manAnother diet that is based on how the primeval man ate is the paleo diet. With the paleo diet, however, you follow what the primeval man ate while following intermittent fasting when the primeval man ate.

Intermittent fasting does not prescribe what you can eat though it is advised to eat as healthy as possible.

You can imagine that you do not get along very much to run into the snack bar for fries with ketchup, a hamburger and a milkshake after your fast.

In some cultures, it is otherwise normal to fast. Just think of Ramadan where, during a month, Muslims around the world are fastened between sunrise and sunset.

Lose weight with intermittent fasting

Intermittent fasting is a very suitable method to lose weight. It is also easy to apply and easy to maintain.

Recent research has shown that with intermittent fasting you can lose fat mass more effectively than with a diet with a large calorie restriction.

That you lose weight due to intermittent fasting can be explained because you eat fewer calories by skipping one over multiple meals. However, this is not the whole story behind intermittent fasting.

You will also lose weight with intermittent fasting if you continue to eat as many calories. For example, you eat 1 or 2 large meals instead of 3 normal meals.

This can be explained by the changes in hormone regulation and by improving insulin sensitivity. Important hormones that play a role in intermittent fasting are:

  1. The human growth hormone
  2. Insulin
  3. Noradrenaline

Hormone 1: the human growth hormone

By fasting, the human growth hormone can increase by as much as 500%. According to another study, human growth Bodybuilder with barbellhormone may even increase by 2000% in men and 1300% in women if 24 hours or longer.

The human growth hormone promotes the loss of body fat!

An increase in the human growth hormone, in addition to a promotion of fat burning, also ensures better muscle mass.

Hormone 2: insulin

Insulin is one of the most powerful hormones in our body. It plays an important role in our metabolism.Insuline schedule

Insulin is needed to absorb glucose from the blood, it tells the body when it has to store fat and when it has to stop burning fat.

If you have chronically high insulin levels then it becomes very difficult to lose weight. This is because your body will then continuously receive the signal to store fat.

There is, therefore, a clear link between chronic high insulin values and overweight / obesity

One way to lower your insulin, and thus promote fat burning, is by eating low carbohydrate or by doing intermittent fasting.

Hormone 3: noradrenaline

Norepinephrine is a stress hormone. It is created to make you more alert and the effect is similar to that of adrenaline.group of hunters

If you are without food for a day or longer, your body will produce norepinephrine. Evolutionary this was necessary to ensure that you went looking for food / went hunting.

An effect of noradrenaline is that it gives your body a signal to release fatty acids from the fat cells for burning.

Because of the effects of norepinephrine, your metabolism increases to 14%.

The health effects of intermittent fasting

In addition to a weight loss method, intermittent fasting is also a method to improve health.

Health benefit # 1: losing weight and losing belly fat

woman measuring her waistlineA good weight is an important basis for your health. Do you want to know if you have a healthy weight? Then calculate your BM

 

Intermittent fasting is extremely suitable for losing excess weight (source). This is because you create a large negative energy balance with it.

Calories in

On the one hand, you reduce the number of calories you eat by skipping one or more meals.

Calories out

On the other hand, you increase the number of calories you burn by accelerating your metabolism to 14%.

With intermittent fasting, you will be able to drastically reduce your insulin levels. This is beneficial if you want to lose weight and also helps to prevent type 2 diabetes.

Research shows that you can lose 3% to 8% of your weight in a period of 3 to 24 weeks. The same study showed that participants lost 4% to 7% of their waist circumference, indicating the loss of abdominal fat.

Health benefit # 2: recovery of body cells and genes

If you often eat, your body always needs its energy to digest your food.

When you fast, your body can shift its energy to other tasks such as restoring the cells by removing waste material from the cells.

Research shows, for example, that different genes and molecules involved in longevity and protection against diseases change for the better.

Health benefit # 3: reduction of oxidative stress and inflammation

Inflammation-Diseases-DiagramOxidative stress is partly responsible for the process of aging and many chronic diseases. Free radicals damage all parts of the cell, including DNA, proteins and lipids.

Oxidative stress is often the result of obesity, hypoglycemia, smoking and excessive alcohol use. But also medication, intensive exercise and being in the sun for too long cause oxidative stress.

Intermittent fasting improves the body’s resistance to oxidative stress.

In addition, intermittent fasting reduces inflammation, which is also the basis of many chronic diseases.

Health benefit # 4: reduces the risk of type 2 diabetes

Health organizations see type 2 diabetes as the pandemic that will seriously threaten public health in the 21st century.Quote, It;s all smiles, until you get type 2 diabetes

Every year, 1.5 million people worldwide die from the effects of type 2 diabetes.

Increased blood sugars and increased insulin resistance contribute significantly to the development of type 2 diabetes.

By applying intermittent fasting you can reduce the risk of type 2 diabetes.

This is because with intermittent fasting you reduce both blood sugars and insulin resistance

 

Health benefit # 5: lowers cancer and Alzheimer’s risk

Cells sometimes go broke just like a component in a computer, for example, can go broke. Cells are able to break down and head showing the brainrecycle those broken parts themselves. This process is called autophagy.

By fasting, we initiate the process of autophagy through which damaged cells can recover.

Promoting autophagy offers improved protection against various diseases such as cancer and Alzheimer’s disease.

Although more research is needed among people, studies among animals show that intermittent fasting can prevent cancer.

In a small-scale study of people with Alzheimer’s disease, fasting appeared to improve the symptoms of these diseases.

Health benefit # 6: reduces the risk of cardiovascular disease

cardiovascular diseaseHigh blood pressure, elevated LDL cholesterol, elevated triglycerides, increased inflammation and increased blood sugars have in common that they increase the risk of cardiovascular disease. (Metabolic Syndrome)

With intermittent fasting, it is possible to bring down all these risk factors.

 

Health benefit # 7: improves brain function

Intermittent fasting can promote the growth of new nerve cells which is good for brain function.Albert Einstein

Intermittent fasting also stimulates the production of BDNF (Brain-derived neurotrophic factor).

BDNF is important for the formation of new synapses and important for memory and learning processes.

 

 

Health benefit # 8: anti-aging effects

Intermittent fasting is also popular among people who do everything to get as old as possible, because of the anti-aging effects. Middle age couple enjoying canoeing

In rats, spectacular results are achieved by having them fast every day. Rats live 83% longer if they have to fast every other day.

A ‘proven’ method to live longer is due to caloric restriction. Studies (in rats) show that with intermittent fasting just as good results are achieved as with caloric restriction

It has not yet been proven that intermittent fasting can also extend the lives of people, but given the improvements in all kinds of health markers (such as cholesterol, inflammation, oxidative stress) and animal testing, this is in line with expectations.

Health benefit # 9: more endurance and faster recovery

man jumping robeIn men, the human growth hormone (HGH) can increase by 2000% and in women with 1300% by fasting.

An increase in HGH will result in greater endurance and a faster recovery of muscles after training.

 

 

Starting with intermittent fasting

How you can best start with intermittent fasting depend on the situation at your starting point when you are going to do this.Obese male

Maybe you’ve already read a lot about intermittent fasting and you want to follow the schedules of the online fitness gurus. After all, you want fast results. Like a popular schedule where you have 20 hours of fasting and you have 4 hours to eat and where you do a High-intensity interval training (HIIT) at the end of your fasting period.

Remember that this is not such a good idea if you are in a situation where you are used to eating 6 times a day and doing nothing about the sport.

Your insulin sensitivity is still too low for this and you will feel really bad because of your low blood sugars at the end of your fasting period.

You can recognize low blood sugars from the following symptoms:

  • Dizziness
  • A headache
  • Double or blurred vision
  • Confusion
  • Quickly irritated
  • Feeling Hungry
  • Yawn
  • Transpire
  • Heart Palpitations
  • A Trembling feeling
  • Restlessness

If your blood sugar is really too low, you can lose consciousness or even become in a coma. You do not have to worry about this, this usually only happens with people who have diabetes and need to inject insulin.Woman not feeling well, because of low blood sugar

If you never played sports and you are going to combine intermittent fasting with sports in your fast period, you will feel so bad that you will immediately wonder whether intermittent fasting is something for you.

If you are already used to playing sports and are used to eating low on carbohydrates, it is much easier to switch to a fairly spicy form of intermittent fasting at once.

You will have to let your body get used to fasting slowly. For this, you will have the period in which you have to build up.

If you are used to eating often (5 to 6 times a day) – otherwise you do not feel well – then you can assume that you have low insulin sensitivity, high blood sugars and high insulin levels.

It is best to start preparing for intermittent fasting and to build it up slowly.

A step-by-step plan for intermittent fasting for ‘beginners’:

  • Week 1; stop eating sugars and refined carbohydrates first so that blood sugars and insulin can drop to normal levels.
  • Week 3; go from 6 to 5 meals a day
  • Week 4; go from 5 to 4 eating moments per day
  • Week 5; go from 4 to 3 meals a day.
  • Week 6 or later; only go from 3 to 2 meals a day if you feel good at 3 meals a day

This step-by-step plan is a guideline. For example, if you find yourself having no trouble eating 4 meals, you can go directly to 3 eating moments to experience how your body responds to it.

If you still have trouble making a step, you can simply stay on a certain step longer.

refined carbohydrates or sugarsNormally you should be able to make the next step in 2 weeks at the latest. If this does not work, it is probably because you eat too many refined carbohydrates or sugars at the times that you are allowed to eat. Your blood glucose and insulin are then too disturbed.

In that case, replace part of your carbohydrates with protein-rich food and healthy fats and eat slow carbohydrates. Slow carbohydrates include vegetables, sweet potato, oatmeal, quinoa and silver-leaf rice.

As soon as you are at 2 eating moments per day, you can stretch the fast periods more and more.

You can count the period that you sleep until the fasting period. In order to be able to fast for a long period, breakfast is usually skipped.

Plate with clockImagine having your dinner at 6 pm, after which you will no longer eat snacks. The next morning you skip breakfast and you only eat at lunch again at noon. You have then fasted for 18 hours and all you have to do is skip breakfast.

If you start with intermittent fasting, it is best to continue exercising during your eating period or within a few hours after your last meal. Your body is then provided with enough glucose and glycogen to feel good during exercise.

To take maximum advantage of intermittent fasting, you can start exercising at a certain moment during your fasting period. A good time to do this is if you are used to fasting and exercising.

woman doing body-weight squatsPracticing at the end of your fasting period is best. The amount of human growth hormone is then the highest.

You can plan it so that you can start eating immediately after exercising. This is not necessary but pleasant because you will be hungry after exercise. It must also fit into your schedule, of course.

There are people who exercise in the morning and then only eat again with lunch or dinner. You should feel good about this.

If you really want to burn fat, you achieve the best result by waiting a few hours after your workout.

With sports, you will have exhausted all of your glycogen reserves so you can benefit from a maximum of fat burning for a few more hours.

Intermittent fasting schedules

You can put intermittent fasting in practice according to different schemes.

clock with intermittent fasting scheduleThere is not really a good or bad method if you stick to the guidelines below. The most suitable schedule for everyone is different and must fit with who you are, what your days look like and what your goals are.

For example, a bodybuilder who wants to build lean muscle mass and train hard will feel more comfortable with a certain schedule than someone who has lost the belly.

With intermittent fasting, you always have to make sure that you are stuck for at least 12 hours in a row.

Only after an hour or 12 will the glycogen stores (the energy from carbohydrates/sugars) become empty and your body will burn fat. Depending on your lifestyle, your glycogen stores may be exhausted a little later or earlier.

woman showing extra space between pants and bellyIt is, therefore, best to take advantage of the fat burning process for a few hours each time and, for example, increase the fast to 16 hours or longer. Then you will pack 4 hours or more full fat burning.

It is important that you do not eat or drink carbohydrates or proteins at all during the period of fasting. These will provoke a metabolic reaction so that your blood glucose rises and your body starts to produce insulin.

If, for example, you would smuggle by eating a light cracker in the morning, you would have broken the fast period and the effect of your entire cycle would be much lower than it could have been.

What you possibly can eat is pure fat. Fat does not elicit a metabolic reaction. Coconut oil is a fat that is extremely suitable here.

Coconuts oilCoconut oil contains medium chain fatty acids (MCT). These fatty acids are absorbed directly by the intestines, after which they pass directly through the blood to the liver.

In the liver, these fatty acids are immediately available as a form of energy without having any effect on the blood sugars and thus the production of insulin.

It is necessary during the fast that you keep drinking enough. The best thing is to drink water, green tea or black coffee.

No diet CokeDo not include artificial sweeteners. These are, among other things, in light drinks. Studies have not yet given a definite answer or sweeteners a metabolic reaction that causes the body to produce insulin, but it is plausible (we also know virtually nothing about the long-term effects of sweeteners). Also, do not use coffee milk, this contains lactose (milk sugar).

Many people swear by to start the day with black coffee. Caffeine speeds up the metabolism by another 3 to 11%.

Some people drink bulletproof coffee for breakfast during fasting. This is coffee with a scoop of butter and coconut oil dissolved. These fats give you energy without provoking a metabolic reaction.


Note: these fats are of course calories that reduce the negative energy balance.


Intermittent fasting schedule # 1: 16/8

Man shows 16/8 intermittent fasting clockThe 16/8 schedule is a popular method because it is fairly easy to fit into daily routines and, from a social point of view, you can usually join others.

With this method, you are stuck for 16 consecutive hours, after which you have a time frame of 8 hours when you can eat.

In principle, you repeat this cycle every day of the week, but of course, you are free to let go of this cycle in for example the weekend.

Lunch with co-workersFor the 16/8 schedule, you only have to skip breakfast. Lunch can be enjoyed together with your colleagues and you can eat the evening with the rest of the family.

Imagine eating at 6 pm dinner then you possibly can take another snack or a dessert until 8 pm. In the morning you skip breakfast and at noon you break the fast with lunch. You have then fasted for 16 hours.

After lunch, you can wait with food until dinner, but in the afternoon you can also take a snack if you need it.

Lunch at workWith this schedule, it is the intention that you have 2 or a maximum of 3 eating moments per day. It is not the intention that you go for a snack every hour because it is your eating period.

You are free to give your own twist to this method.

Imagine having lunch with your colleagues at 12 o’clock and you are only at home at 21 o’clock for dinner, then you dip this method into the 15/9 schedule where you have 15 hours and 9 hours to eat.

You can of course also slide with the times you eat. You may prefer to eat between 10 am and 6 pm or between 6 am and 2 pm.

The 16/8 schedule is a suitable method to start with. For example, you start with 12 hours of fast, after which you commit an hour longer each week until you have 16 consecutive hours.

Intermittent fasting schedule # 2: 24 hours of fasting

24 hour intermittent fast plate clockWith this schedule, you will fast one or twice a week for a period of 24 consecutive hours. For example, if you have eaten on Monday evening at 6 pm, your next dinner time will be 6 pm on Tuesday evening.

You can also choose to go from breakfast to breakfast or to fast from lunch to lunch. Whatever makes you feel comfortable, the effect is the same.

If you apply this method to lose weight, it is important that you do not eat more than you would normally eat on the days you eat.

If you are not used to fasting, then it is hard to start with a fasting period of 24 hours. It is better to start with a fasting period from 2 to 4 pm, after which you extend this every time.

Intermittent fasting schedule # 3: The 5: 2 diet

5-2-Diet-scheduleWith this schedule, you eat normally 5 days a week and you do not really have fasting days but 2 days with a calorie restriction.

Technically this is not really a form of intermittent fasting.

The 2 days of calorie restriction may not be consecutive days. For example, you take Thursday and Sunday to fast.

It is intended that men eat 600 kcal and women 500 kcal on the ‘fasting days’.

 

Intermittent fasting scheme # 4: The Warrior Diet

This form of intermittent fasting is really based on how the primeval man ate.

A warrior with the warrior diet bookDuring the hunt one probably found fruit and vegetables which were picked and ate while hunting.

You may, therefore, eat small portions of fruit and raw vegetables during the day. After which you eat one big meal in the evening, when our ancestors returned from a successful yacht.

You have a time frame of 4 hours with the Warrior Diet in which you can eat. You eat fruit and raw vegetables during the fasting period.

In this form of intermittent fasting, it is also encouraged to align your food choices with what the primeval man ate as is done with the paleo diet. This means, among other things, a lot of meat but no grains, dairy and processed food.

Intermittent fasting schedule # 5: Occasionally skipping a meal

Of course, you do not have to have a method or a schedule to fast. You can also just skip a meal now and then, just how it suits you and whether you’re hungry.

man working overtime on his laptopPress work and you have to work overtime? Why would you have a hard time ordering food? Just skip dinner.

Late in bed and actually not really time for breakfast? Skip the breakfast and wait until lunch with food.

Time for dinner but no appetite? Then skip the dinner.

With this ‘method’ you only eat when you are hungry and no longer ‘on the clock’ as you are used to.

The disadvantage of this method is that you can have a week or longer unnoticed in which no meal is skipped and you, therefore, do not have a period in which you are fastened.

Intermittent fasting schedule # 6: every other day

With this schedule, you have a day on which you decide which you alternate with a day on which you can eat.

On and Off logoThis form of intermittent fasting is strangely researched in most studies while this schedule is not popular at all.

A variant of this scheme is that you keep a calorie restriction of 500 kcal per day on your fasting day (or 1/5 part of the normal daily calorie requirement). You then eat normally on your food day.

The most extreme variation on this schedule is that you do not eat anything on the day of fasting which I would like to discourage for beginners. This method is quite heavy and difficult for most people to sustain for a long time. This scheme is ideal if you want to lose a lot in a short time.

After your goal weight is reached you can switch to a milder form of intermittent fasting like the 16/8 method. This is to stay on weight with ease and to continue to benefit from the many health benefits.

Intermittent fasting schedule # 7: Fast-5 Diet

In a period of one day, 24 hours, only food can be eaten within a period of 5 hours. These 5 hours must, of course, be without The fast diet book coverinterruptions.

In the most ideal case, this eating period is between 3 o’clock in the afternoon and 8 o’clock in the evening. This preference stems from the observation that the prehistoric man had the same pattern: during the day there had to be hunted and collected, at the end of the afternoon people returned from hunting after which they could eat.

The Fast-5 Diet is similar to the Warrior Diet. At Fast-5 you have 5 hours to eat and at the Warrior diet for 4 hours. An important difference, however, is that during the day you can eat fruit and raw vegetables at the Warrior Diet and you prescribe what you can eat.

 

Intermittent fasting schedule # 8: One meal a day

One meal per dayThis way of fasting is daily. You eat only one meal during the day. Of course, you have to keep drinking the rest of the day. Preference is given to herbal tea and/or water.

You will understand that this form of intermittent fasting is quite intense. This form is therefore not suitable for beginners in fasting area.

Even bodybuilders often have trouble with this form of intermittent fasting, because they often do not succeed in getting enough proteins and carbohydrates to work in one meal. It will be difficult enough for most of all macronutrients in two meals to work inside.

Intermittent fasting schedule # 9: moderate fasting

Green smoothieWith this form, you have one to three fasting days during the week. These fasting days are less strict than the other forms. During these fasting days you eat and drink, but very low in calories.

In most cases, for example, you only drink smoothies. Mind you: vegetable smoothies and certainly no fruit smoothies!

With this form of intermittent fasting, you will provoke a slight metabolic reaction with the smoothies. There are small amounts of carbohydrates in vegetables. This means you will not fully benefit from the changes in your hormone balance.

Because you do create a large calorie restriction you will be able to lose weight with this schedule. This method is less favorable for the development of muscle mass because you will not benefit optimally from the production of human growth hormone.

Intermittent fasting schedule # 10: 36 hours of fast

Man ready to eat after 36 hours fastingWith this form, you do not eat anything for 36 consecutive hours. For example, you will eat your dinner on Monday at 7 pm, after which you will only eat your breakfast on Wednesday morning at 7 am. You have then fasted for 36 hours. You do this once a week.

This scheme is suitable for burning a lot of fat in a short time and is not suitable for beginners.

More intermittent fasting protocols

The intermittent fasting protocols mentioned here are the most commonly used methods, but in principle, there are infinite variants to be considered. There are also people who occasionally fast 2 or 3 consecutive days. As long as you do not get stuck for longer than 60 hours, you do not have to worry about your metabolism going into loa w-energy mode.

Choose a form of intermittent fasting that fits well with your schedule and that you feel good about. If desired, you can adjust this form to your personal preferences and daily schedule.

What can you eat?

Intermittent fasting determines when you eat and not what you eat, so you can basically eat what you want.

You can imagine that the benefits of intermittent fasting can be largely undone if, after your fasting periods, you deposit on large amounts of junk food.

Hamburger with a sign that says no-junk-food

Because you eat fewer meals than usual, it is extra important that the meals that you eat are as nutritious as possible.

By that I mean not only nutritious with regard to the macronutrients but also with micronutrients such as vitamins, minerals and antioxidants. These will have to come from 1 to 2 meals instead of 3 to 6 per day.

The beneficial effects of intermittent fasting are the lowering of the hormone insulin (with high insulin levels your body will retain fat).

If you are going to eat a lot of refined carbohydrates and added sugars, you will push the insulin up to high altitude during your eating period.

No cookies or sugary candiesTherefore, try to avoid as many refined carbohydrates and added sugars as possible.

If you want a maximum effect of intermittent fasting, stick to the 9 crucial basic guidelines of HappyHealthy’s weight loss method. This prevents high insulin peaks and your body stays in a state where it easily burns fat.

Avoid refined carbohydrates and added sugars as much as possible at all times. These will ensure that fasting is harder to sustain.

After the rapid peak in your blood glucose, a sharp drop will follow quickly, causing hunger. This while you are only at the beginning of your fast period.

It is also good to eat a lot of raw vegetables or vegetables with every meal. The fibers in vegetables ensure that the blood sugars do not rise too quickly and do not give a high peak. You also keep the functioning of the intestines healthy and you feel fuller after the meal.

If you do strength training, you will have to provide sufficient protein in your meals.

Intermittent fasting experiences

showing man before and after pictureOf course, the Internet is a very rewarding source for checking experiences of people who have already used intermittent fasting in their lives.

How did it go?

How do they feel?

Was there a result?

Personally, I know that it definitely makes a positive contribution to my health, but it’s always nice to see this confirmed. A small selection from the many experiences that I found on the inexhaustible internet:


… The first week was difficult, but that constant rumble in my stomach quickly disappeared. I feel a lot fitter now …

… In my eating period, I can now eat everything, without having to feel guilty …

… Because I do not eat in the fast period, I do not think about it either. This gives a lot of rest …

… My cholesterol has dropped so much that I can leave my medication now …

… I am now doing a month of intermittent fasting to train dry. This works much better for me than all the methods I had tried so far …

… I train during my period of fasting and amazingly, I have more energy instead of less …

 


 

Intermittent fasting and bodybuilding

In bodybuilding, dry muscle mass is important; or fat burning and muscle growth. Intermittent fasting meets these two basic needs of bodybuilders.

Muscle growth

barbell curlThe enormous increase in human growth hormone (up to 2000%) works as a kind of natural doping.

In addition to the human growth hormone, testosterone is extremely important for the production of muscle mass.

Research shows that the luteinizing hormone is 67% higher by fasting. The luteinizing hormone is responsible for testosterone production.

From this same study, the testosterone level was found to increase by 180% by fasting.

And now that we are talking about testosterone then it is good to know that food actually lowers your testosterone level. 300 kcal food already ensures that your testosterone level will be reduced by more than 3 hours after the meal. Eating only once or twice a day is, therefore, good to keep your testosterone up to standard.

Burn Fat

By lowering the insulin levels, the body turns into a true fat burned machine

Macro-nutrients

Bulking-FoodFor bodybuilders, the right amount and correct ratio of carbohydrates, proteins and fats are important. The ratio depends on the phase of the training cycle you are in (bulking or cutting).

This does not change anything if you use intermittent fasting.

You can simply eat the number of macronutrients (carbohydrates, proteins and fats) in the ratio that you would otherwise also keep. The only difference is that you will eat it in a shorter time frame.

If you eat less than usual, you run the risk that you can not build muscle mass or that the training will suffer.

Most bodybuilders train at the end of the fast period because the amount of human growth hormone is the highest. By doing an intensive training, you further encourage the production of human growth hormone.

bodybuilder feeling hungryYou do not eat for maximum fat burning immediately after training (even if you are very hungry). Your glycogen stores will be completely drained by the workout while your human growth hormone is peaking.

If you can postpone the meal for a few more hours, you will benefit from a crackling fat burning for several hours.

Bodybuilders sometimes still have the fear that they lose muscle mass due to fasting. They then take proteins in the form of BCAAs (Branched Chain Amino Acids) during the fast period. There is a lot of debate here in the bodybuilding world about whether the BCAAs are sensible and necessary during the fasting period.

BCAAs elicit a metabolic reaction (like all proteins) and with BCAAs you will, therefore, break the fast period. The body converts proteins into glucose through a process called gluconeogenesis, which means that insulin will be produced.

 

When not to do intermittent fasting?

Intermittent fasting is not suitable for:

  • Pregnant women
  • Breastfeeding women
  • Women who are trying to become pregnant
  • Women with chronic stress
  • Women with a history of eating disorders such as anorexia nervosa
  • People who use blood sugar lowering medication
  • People with low blood sugar
  • If you have never followed a diet or have previously exercised

Intermittent fasting during pregnancy

pregnant woman eatingFew studies have been conducted on the effect of intermittent fasting during pregnancy.

The studies that were done were small in structure and sometimes contradict each other but it tends to be better not to do an intermittent fasting during pregnancy. For example, the birth weight of the child could fall out lower.

In any case, it is never a good idea to go to lines if you are pregnant, unless this is considered necessary for medical reasons.

As the pregnancy progresses your caloric needs will go up, you will really have to eat for two.

Intermittent fasting during breastfeeding

In the period that you breastfeed your baby, your body needs about 500 kcal extra every day, in addition to the extra moisture it needs. It is therefore never a good idea to eat less while giving the breast.

Your body needs more calories and you will only feel tired with the risk that you can not give enough milk.


My advice is that you wait with lines until you have finished breastfeeding and switched to bottle feeding. In the meantime, you can focus on eating enough healthy food and sufficient exercise.


Intermittent fasting and getting pregnant

It has never been properly investigated what intermittent fasting with the fertility of women.

Studies have been conducted into the fertility of women during extreme forms of fasting. As with anorexia nervosa or during the winter of hunger from 1944 to 1945.

If a long time has fasted then the menstruation can become irregular or completely absent. These are, of course, situations that can not be compared to a mild form of intermittent fasting where you only skip breakfast.

It is not possible to tell by means of studies whether intermittent fasting affects fertility positively or negatively. That is why it is better not to do an intermittent fasting if you are trying to get pregnant.

Women with chronic stress

Woman having stress at workIn a small-scale study among women, it turned out that a long fixed period of 72 hours caused the cortisol (a stress response hormone) to rise.

If you already suffer from chronic stress (over strain, burnout) then the cortisol values are already too high so intermittent fasting with longer periods of fasting is not recommended.

 

Blood sugar lowering medication

Diabetes medicationMany people with type 2 diabetes are prescribed blood sugar lowering medication. If you are going to do an intermittent fasting while taking these drugs, there is a real risk that the blood glucose will become too low and you will get a hypo.

If you have type 2 diabetes then only use intermittent fasting in consultation with your doctor. He will applaud that you want to tackle your excess weight and will adjust your medication to your intermittent fasting schedule and your progress.

People with low blood sugar

If your blood sugar is regularly too low then you should not do an intermittent fasting. First, make sure your blood sugar is under control for a longer period. In most cases, this will be an adjustment in your diet or stopping certain medicines (if possible).

Difference between men and women

Happy couple eating saladResearch shows that men and women respond differently to intermittent fasting.

This can be explained by the effects of intermittent fasting on our hormones and the differences in hormonal balance between men and women.

In general, you can say that intermittent fasting in men is more effective than in women. This is not to say that intermittent fasting can not be something for women. Some women swear by it.

Every individual is different and you will, therefore, have to try intermittent fasting, whether you are a man or a woman, to find out whether it works for you or not.

Important: Leave your reaction and any additions below.

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Burning belly fat With Green Smoothies!

Two bottles with Green Smoothie

Burning belly fat With Green Smoothies!

Burn belly fat with green smoothies, how about that? Green smoothies can be a great meal after a workout, for breakfast and lunch.

These types of meals are conducive to weight loss and yes you can burn belly fat with green smoothies!

Burning belly fat with green smoothies can be seen as meals that are replaced, those that are low in calories and rich in nutrients. And they keep you full for a longer time!

Do you want a lot of weight loss, or are you just struggling with those last pounds? Then burning belly fat with green smoothies is an ideal plan!

Green smoothie with apple and garbage

Belly Fat Burning With Green Smoothies, How Many Smoothies Should You Drink?

How many smoothies should you drink? Do you want to start burning belly fat with green smoothies?

If you want to consider it as a diet, two green smoothies per day are the healthiest way of this type of diet. If you drink green smoothies all day long then you have a chance that you will lose all the weight you lose when you stop.

So you want to strategically deal with your meals to reduce calories, without counting them by the way, because that is simply horrible while maintaining a healthy balance in what you eat.

And last but not least, if you only drink green smoothies in a day, then you will long for solid food and in the long run, you will not keep drinking green smoothies full.

I experienced this myself during my juice fast 30-day experiment. I only drank smoothies for ten days, but afterward, I was consumed by the desire for solid food and something I could chew.

The healthiest and easiest way to start burning belly fat with green smoothies is probably to replace both your breakfast and lunch with a green smoothie.

Then choose a healthy meal that contains little carbohydrates, with just a good piece of meat/fish and salad and/or vegetables.

 

Is This Recognizable For You?

  • Burning belly fat is always difficult
  •  You often have an appetite
  • Sports is nothing for you
  • Often a bloated feeling
  • You are too heavy

Well, recognizable? I was in that position too.

Until I started burning belly fat with green smoothies … Heyy, I suddenly found something that was feasible!

 

When Does The Belly Fat Burn With Green Smoothies?

measurement picture of the waste line

That goes fast, really fast, you can see it as a phase in which your body switches from a sugar burner to a fat burner.

If you take the belly fat with green smoothies seriously and besides your smoothies and main meal in the evening, do not eat other things, and leave the candy, cake and the chips, you will see results in your belly in the first week!

The most important rule is not to consume calories between meals. Let’s say you have breakfast and then for 4 hours no calorie intake, then have lunch and for at least 4 hours no calorie intake, then have dinner and after your dinner don’t have any calorie intake until next morning breakfast (4-4-12)

The first two days are the most difficult because your body and mind still crave sugar. But if you continue, your body will no longer get refined sugars, you will drink fruit and vegetables, and your body will be forced to burn fat because it has to get its energy from somewhere.

That is the moment you start to burn belly fat with green smoothies!

How Long Should You Keep Drinking Smoothies?

Calendar Dayplanner

To stay busy with burning belly fat with green smoothies you will have to drink the green smoothie for a while.

However, the actual period is different for everyone, it depends on how much belly fat you want to lose. And what purpose you have.

Some continue to drink green smoothies for months and see it as a new lifestyle. I tried for a month to only drink green smoothies. This following a documentary that I had seen. Below you can watch the documentary, it’s called Fat Sick And Nearly Dead.

Video: Fat Sick And Nearly Dead.

I became curious about burning belly fat with green smoothies and started my own experiment. I bought this green smoothie recipe book that contains all kinds of delicious smoothies that are even especially based on burning fat.

Burning belly fat with green smoothies is very realistic and has definitely worked out well for me. I have lost at least 8 kilos by drinking green smoothies.

What I can not recommend anyone to do this for a month, at least not just to live on drinking green smoothies.

It is a great tool to burn excess fat, but I do not recommend more than two green smoothies per day.

Take them for breakfast and lunch and have a delicious main meal in the evening. This way you benefit optimally from burning belly fat with green smoothies.

And how long do you continue this?

Well, how much weight do you want to lose? In a month’s time, you can certainly lose 7 to 10 kilos in this way.

I myself have never stopped drinking smoothies, it is now my breakfast as standard, and that way I will stop gaining belly fat again.

Bread in the morning is disastrous for me, then I eat more during the day than when I have breakfast with a green smoothie. In doing so, I think I only learn.

I hear from many people that when they start drinking green smoothies, the urge for candy and the wrong snacks just disappear, and that is exactly my own experience.

Benefits of belly fat burning with green smoothies

  • Green smoothies ensure that you lose weight
  • Green smoothies ensure that you do not starve your body
  • Green smoothies ensure that you get more than enough good nutrients
  • Green smoothies ensure that you get more energy
  • Green smoothies ensure that you no longer have a bloated belly
  • Green smoothies are easy to digest
  • Green Smoothies are a complete meal replacement
  • Green Smoothies are easy to carry
  • Green smoothies speed up your metabolism

Results You See Through Drinking Green Smoothies

Fitness jump healthy woman at the beach

A nice slim body, how does that sound? Too good to be true? Not at all, not when you drink green smoothies as above. If you also aim for a flatter stomach, then that is also what you can expect if you start drinking a healthy smoothie twice a day.

Not only will you lose weight, you will also get much more energy and a faster metabolism.

Oh! And you will be happy! Because you finally found something that works out.

You know, if I can, you can do it too!

The omission of bad nutrition and sugars will help you not only to become healthier, but also mentally you will feel better.

Smoothie diets have become very popular in recent years. It is important to know that you should not replace all your meals with green smoothies. Unless you do this for a week so that you can detox from your sugar addiction.

Choose to replace one or two meals with green smoothies and your other snacks and your main meal healthy, preferably all consisting of ingredients in which no sugar is processed. So read labels!

Green smoothies are ideal for breakfast, especially if you are often in a hurry. They are also a good option after a workout, especially with added proteins.

Make sure you invest in a good juicer and a good blender, buy a reliable and tested recipe book for making green smoothies and get started!

A one-off investment, but a lifetime of fun!

Good luck!

 

Feel free to ask your question in a comment on this article.

 

 

 

 

 

 

 

 

 

 

 

Can a DNA test help you lose weight and live a healthier life?

DNA string

Our DNA is the main carrier of our hereditary information, it makes us unique. The more we know about it, the better we can respond to the possibilities (and impossibilities) of our body. You can now also specifically train and eat based on your personal DNA. But how does that work?

Can a DNA test help you lose weight and live a healthier life?

Everyone is different, we know that. It is therefore not surprising that some people lose weight very easily, and others strictly follow a diet without result. It is especially difficult to find a diet that suits you and have results. Perhaps the key is in your DNA. At least, that is what some companies want you to believe. With DNA dietary tests you would know exactly how to lose weight and get a tailor-made diet. Does that really work?

The link between your genes and nutrition is certainly discovering scientists more and more. The Inuit from Greenland, for example, have certain genes that enable them to better handle their traditional diet. Another study shows that many of us have a gene called FTO that gives you more chance of obesity. Fortunately, the same study shows that diet and exercise can significantly reduce the effect of the gene. These are just a few examples, but the link between genes and nutrition is there.

WHAT ARE GENES?

According to the report of one of the test results,

“A gene is a segment of the DNA (short for deoxyribonucleic acid) molecule that contains the instructions for how, when and where your body makes each of the many thousands of proteins required for life.

“Each gene is comprised of thousands of combinations of four letters that make up your genetic code: A, T, C, and G.”

Those letters can be seen in the DNA report. The different variations can indicate a weakness to dietary issues or sporting potential.

Thanks to new developments, the way that we can access DNA testing has changed significantly, because now you can easily order a test online.

Gene test tubes

HOW IS GENE TESTING CARRIED OUT?

Nutri-genetics is the discipline that researches this, and ultimately the goal is to provide nutrition advice to people based on their genes. But that is the ultimate goal, this does not stop companies such as Atlas DNA test, DNAFit, 23andMe, MyDNA weight Management and many others from starting already with it.

For a certain amount and a little saliva in a tube, you get a fully personalized report with all kinds of health advice based on your genes. Although your DNA is billions of letters long, these types of companies only look at a number of letters. Finally, 99.9% of the letters are the same. Based on the variations, SNPs or snips, they give health advice.

This sounds pretty attractive because it gets rid of those one-size-fits-all diets, and you would really get something that suits you. The guaranteed result you would say. Not surprising, for example, that top athletes sometimes use it and a few different professional football clubs have also considered it or even tried it.

What more do you need?

What we still miss is real scientific evidence

The sales pitch sounds good, and there are athletes who really use it, but what is missing is scientific evidence. For example, not all snips are known and therefore not everything can be included. Even though companies say that they know exactly what the snips do and what conclusions you can draw from them.

The snips are only associated with certain diseases. Now does this happen more often, and also in this case, that research contradicts each other. Or new associations are discovered through which different conclusions are drawn. You may be surprised, but your DNA is intensely complex.

Christopher Gardner, a nutrition researcher at Stanford University, says:


I do not think we’re going to find someone with a genetic profile showing that they have to eat more jellybeans to lose weight without knowing it.


No matter how personalized your dietary advice will be, it will not be drastically different from what we all know: more vegetables, more exercise, a better night rest sleep.

E=mc2Well, there is no scientific evidence for the fact that a DNA test will help you lose weight, but that does not mean that you have to finish it off immediately as a bunch of bullshit. Yes, the companies are trying to sell you something that is probably not worth the money.

But I can think of worse things to live healthier than talking to a coach who tells you to get rid of your lazy ass. They will not tell you anything that an average nutritionist or dietitian will tell you.

Moreover, you can use the DNA test as a kind of own research. See what works and what does not, and go from there and draw your own conclusions. Do not let your choices depend on one source of information.

Gardner compares it with a horoscope: “Choose the parts that feel good, and forget the rest”.

Get to know yourself with the online DNA test from 23andMe or from DNAFIT

Where you used to be able to have a DNA test done via the GP or the hospital, we now live in an age where you can order your DNA test online. One of the companies that have become known worldwide is 23andMe. But what is 23andMe? What do you learn from a 23andMe DNA test? What are the experiences with 23andMe?

How does 23andMe work?

You order the home test kit, with which you take a saliva sample that is delivered to you along with a return envelope. You fill the supplied tube to the indicated height with saliva and then send it to a laboratory.

You register on the 23andMe website with the barcode of the test you submitted and then wait for the results …

What do I learn about my health at 23andMe?

Thanks to the powerful health care lobby, 23andMe in the United States is limited in what they can tell customers about their health. The argument here is that an average person does not know what to do with all this genetic information and that they may sometimes make bad decisions about their health. Fortunately, the EU has more confidence in its citizens and we can receive complete health reports based on the DNA sample that you send to 23andMe.

What do you find in the health report?

  • 40+ reports on various hereditary medical conditions
  • 10+ reports on the effect your genes have on the effect of certain medication
  • 10+ reports on your genetic risk profile, so you learn more about your chance of Alzheimer’s, breast cancer and more
  • 40+ reports on certain genetic traits, such as lactose intolerance or premature hair loss

What do I learn about my genealogy at 23andMe?

A DNA test of 23andMe can help you give a longer, healthier lives thanks to the various information points about your health, but can also be just ‘fun’. For example, if you wish, you can have your DNA compared to that of the million + other people who have had a DNA test carried out worldwide to see to what extent you are related to each other. Other nice information in the genealogy report of 23andMe is:

  • How many percents of your DNA comes from different parts of the world or even countries
  • How many percents of your DNA comes from the Neanderthals
  • How this information differs for that part of your genes that you inherited from your mother and the part that you inherited from your father

Are my genetic data safe?

In principle, your data can only be viewed by yourself. You can, however, choose to have your data recorded anonymously in a large database that can then be used by international researchers to get a clearer picture of the influence of genes on certain diseases. Even then there is really nothing more to see then your gender and age and so a DNA sample cannot be traced back to you personally.

DNAFIT TEST

DNAFIT is offering DNA-based diet and fitness testing.

DNAFit offers a simple DNA test for health, fitness and diet. We identify the genetic predisposition of an individual for a sports and fitness profile, a diet plan and training advice through a test where you get a cotton swab along the inside of your mouth. This DNAFit analysis report is entirely based on genetics. This optimizes your training so that you train more effectively and achieve the best possible results.

TESTING

The test kit from DNAFit. was well presented, clear and with easy to follow instructions.

The test itself is incredibly simple; a case of waking in the morning, opening a pack containing a swab and rubbing it on the inside of your cheek for a minute. This was then enclosed in a tube, bar-coded, and returned to DNAFit for processing.

What can I learn from my DNAFit test?

Your DNAFit test takes a scientific dive in a number of important matters. Your unique DNAFit test shows your genetic strength, endurance, a potential risk of injury, recovery speed, personal recovery time after exercise, nutritional needs and potential aerobic (VO2 max). The DNAFit Diet gives you bite-sized information with regard to your food and vitamin intake so that an ideal diet can be prepared for your genes. You get information about whether you are sensitive to carbohydrates, saturated fat, lactose, gluten, salt, caffeine and alcohol. But also your need for anti-oxidants, your detox ability and your personal nutritional needs. Plus you will receive a 12-week diet plan with recipes from nutritionists.

How reliable are the results of DNAFit?

The DNAFit results are the interpretation of an expert based on published studies. This test is the best available knowledge about the relationship between genetics and physical activity.

REPORT + CONSULTATION

The report is really comprehensive, explaining each aspect before providing you with your results and recommendations.

The report included:

  • An introduction to the report
  • An introduction to genetics
  • A disclaimer including the assumptions that the report is based upon
  • An overview of key results
  • Your results including an explanation, genes analyses, your allele, its relationship to the attribute tested (e.g. carbohydrate sensitivity), and a brief recommendation
  • Additional explanation where necessary (e.g. glycemic index overview when discussing carbohydrate sensitivity)
  • Glossary

DNAFIT definitely presented the information in the clearest way possible, but it was still essential to talk through this with one of their experts.

What does DNAFit tell me about my health?

DNAFit tests are not designed to be used for general health or for medical purposes. They are only aimed at those genes that play a role in our sports and diet profile.

What happens to my DNA after the test?

After the test, your DNA will be safely destroyed according to our laboratory quality manual and process.

How do you guarantee my privacy?

DNAFit is part of DNAFit Lifesciences Ltd that is registered with the Data Protection Commissioner in the United Kingdom. We strongly enforce DATA Protection within our company.

Are you testing all my DNA?

No, we only test the genes that relate to the sports and diet profile and that we explain in the personal report. There is no testing for other genes.

Additional research

In order to be able to substantiate the results of DNAFit, a study is currently being conducted in collaboration with the University of Manchester. Here the effect of genetically guided training programs is analyzed among athletes from the university who practice different sports. The first results are expected in the first quarter of 2015.

Push forward

Let’s not forget that it is also about business. We all spend money on our health, beautiful sportswear or a gym membership. We are prepared to pay for something that makes us ‘better’. The fact that there is business is also apparent from the fact that there are more providers. Not only Health City is engaged in training and nutrition based on your DNA.  In China and America, they have been able to carry out such a test for years and to take a report. DNA insights are also increasingly used in top sport. How you approach or turn, insight and advice based on certain genetic aspects are on the rise.

What’s in it for you?

But what do you have now, as a seasoned fitness chick, a novice healthier or a conscious sports fan? Do you already know a lot about your own body, about training and nutrition and what works for you on the basis of experience? Then DNAFit does not give you so many new insights. However, it can help you in your motivation to keep up or change something. If you do not have that much knowledge and experience yet, but would like to give direction to a new sport and diet, then a DNAFit analysis may provide you with more guidance.

On their website, DNAFit summarizes this issue well:

“DNA testing for nutrition and fitness is an emerging science. Knowledge is evolving rapidly but is still far from complete. DNAFit prides itself on basing its genetic analysis and recommendations on the best science available, but that science is dynamic and may not always be conclusive. DNAFit may benefit some people more than others, and in some case possibly provide no benefit.”.

Summary

I felt that taking the DNAFit Diet Fitness Pro-test was really worthwhile. The reports included an abundance of manageable and easily understandable information about my DNA and also provided focussed and implementable advice, which wasn’t just based on eating less and exercising more. I was particularly impressed with the strength of the connections DNAFit made between my genetics and the practical implications the results might have in terms of my diet and fitness.

At times it was slightly difficult to navigate the wealth of information included in the reports, but this was a minor issue in an otherwise excellent experience. I would recommend this test to anyone interested in improving their health and fitness, regardless of whether you’re a complete beginner or training for a marathon.

Overall, if you are curious to learn more, go ahead and take a test! Just bear in mind that they may be unable to provide the full guidance that you are searching for.

Have you taken a DNA test of this kind? Would you consider it after reading this article? I’m really keen to hear your thoughts on this!

 

 

 

 

 

 

 

 

Meditate to lose weight, 5 minutes a day!


Meditate to lose weight, 5 minutes a day!

Meditation. It calms your brain, makes you (10%) happier and helps you work and live better meditation for everyone, without hippie kind of circumstance and with all beneficial effects, in at least 5 minutes per day.

A considerable percentage (10%), for such a simple action that anyone can execute without expenses, resources or complicated situations. Yes you too, because meditation is just for people who are on the ground with both feet, in the middle of a busy life. Meditating has little to do with transcendental spiritual experiences, dream catchers and hippie states.

The final conviction came for me from the fact that everyone who has to deliver top performances meditates; athletes, doctors, lawyers, students, military and CEO s do their best to be better in their profession and happier in their lives.

“Happiness is a skill that you can learn”. You can learn happiness … By training the lucky muscles in your brain with – of course – meditation.

Please see it like that. As an exercise of your brain, which is necessary to keep your head healthy. Just as you put on your shoes to take good care of your body, you close your eyes regularly to focus on your ‘brain muscles’. Nothing crazy, nothing complicated, nothing in higher spheres, something that makes you 10% happier, healthier and more productive. Because yes, you have that in your own hands. So do something with it!

Meditation to lose weight it will help you with that hunger feeling

Leave snacks, sweat for hours at the gym, and drink lots of healthy shakes. Some of the best known ways to lose weight. However, there are many more ways that can help you lose weight. For example, meditation is a very good tool for losing weight. Below you can read what meditation can do to prevent obesity.

Emotional eaters

Hungry-EmojiMany people who are dealing with obesity are emotional eaters. Factors such as stress and tension can have a very negative effect on weight. The emotional eaters do not eat because they are hungry. Emotional eaters simply eat because food makes them happy. But of course nobody is really happy after an eating mood swing. After all, you wanted to lose weight. So the joy is short-time.

Prevent emotional eating through meditation

Emotional eaters benefit greatly from meditation. Through meditation, you come into better contact with your feelings and thoughts. You are more aware of actions, and there is more peace in your head. Meditating significantly reduces stress. As an emotional eater you no longer have such a need to eat away the stress. But also through meditation, you can switch the band you have with food. And see if that hunger feeling is real.

How does meditation work?

By meditating you mainly learn to listen to yourself. After all, you do not think about your own feelings in daily life. Many people are very busy with work, children or hobbies. By meditating you can really come to yourself.

Please see it like that. As an exercise of your brain, which is necessary to keep your head healthy. Just as you put on your running shoes to take good care of your body, you close your eyes regularly to focus on your ‘brain muscles’. Nothing crazy, nothing complicated, nothing in higher spheres, something that makes you 10% happier, healthier and more productive. Because yes, you have that in your own hands. So do something with it!

Pillow with text Do Not DisturbYou learn to deal with moments more consciously. Stand still for a moment with beautiful thoughts. And the peace you create them can help you lose weight immensely. Tackling overweight through meditation is far too often overlooked. But it is right to tackle the deeply rooted problems. And also to stay cheerful, slim and healthy in the long term

 

What do you need during meditation?

When you start meditating, there are generally four important points.

  1. A quiet space
  2. A comfortable posture
  3. Focus
  4. Openness

The quiet space is important because you do not want to be distracted during meditation. You can also concentrate better if you have a comfortable posture. Whether you stand, sit or lie does not matter much. The most important thing is that you are not only concerned with the fact that you are comfortable.

Focus is important. You can focus on a particular mantra, or just on emptying your head. Finally, openness is important. Do not be too easily put off by your own thoughts. It does not matter if you suddenly think of something completely different. Then just try to go back to your focus.

Start exercise

A good exercise to get in touch with your body is the body scan. You do this exercise in a quiet room, in a comfortable position. First start focusing on your breathing. Then you can start scanning. Check every part of the body. Feel consciously and attentively what you feel about that part of the body. Do this really from your toes to your head. By repeating this exercise often, you learn to be much more aware of your body.

Special exercises to lose weight

If you start meditating to change your relationship with food, you can get a lot of tricks out of it. For example, a known method is the break. Do you fancy a snack? Then count consciously to ten and see if the draft is still there. Often you find out that the sentence has disappeared. Eating the snack suddenly does not seem as necessary as ten seconds ago.

Mindfulness is also a valuable lesson that you learn during meditation. You can enjoy yourself better through mindfulness. You learn to eat and drink consciously. Do not just chew away a sandwich, but stand still with every bite. This ensures that you are full faster. And that you do not feel guilty after eating. But it really has a satisfied feeling about it.

Conclusion

If you are overweight and want to lose weight, you need more than just meditating. It is a good step to also tackle your eating rhythms. And change the relationship you have with food. But it is not that your pounds fly off when you start with this. Healthy and regular eating, and sufficient exercise, remains essential for losing weight.

scale-weights-fitball

Meditating is a tool that makes you fall off sustainable. The focus is not now just a few kilos off. But it is precisely the long-term approach to the source. Why do you eat when there is no hunger? Why do you find comfort in that bag of chips? By meditating you are in contact with yourself again. And that makes it much easier to lose weight.

10 Scientific ways to be incredibly happy and more healthy!

Happy jump

10 scientific ways to be incredibly happy and more healthy!

Happiness is so interesting because we all have different ideas of what happiness is and what make us happy. But we will all agree on one thing: everyone wants to be happy/happier. Scientists also like to think about the theme of happiness. Below is a list of ten blissful scientific tips.

1. Training has a big effect on our happiness

The New York Times recently published an article about the scientific 7-minute workout. So if you were under the assumption that you do not have time for sports. Seven minutes of your time should succeed?

Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness. Many studies suggest that as we age, we’re constantly losing our stores of dopamine, which is why we need to constantly seek out experiences that release dopamine.

The best way to increase your brain’s dopamine production? Exercise. So run, lift, jump, play — and get happy.

It has been proven that training is an effective way to overcome depression. Shawn Achor refers in his book The Happiness Advantage to a study of three groups of patients with depression. One group is given medication, the second group started training, and the third group did a combination of the two. The results of the study were amazing. Although all three groups initially experienced corresponding improvements, this was completely different in a follow-up test.

The groups were called up six months later for a follow-up. 38 percent of those who had taken medication had become depressed again. The group that had experienced a combination of medication and exercises had a fall of 31 percent. But now comes the surprise: the group that had only done physical exercises, only experienced a drop of 9 percent.

2. Sleep more – you will be less sensitive to negative emotions

We know that sleeping helps us to recover our body. We can better focus on ourselves through a good night’s sleep and we are more productive. And it also appears to be important for our happiness.

A 2015 study of some 2,000 Swedish adults, published in the British Journal of Health Psychology, examined the relationship between a person’s ability to regulate their emotions and the development of insomnia over time. At the beginning of the study, participants’ ability to regulate their emotions seemed to have no effect on their sleeping patterns. But six months and 18 months after the initial survey, the study found that people who were less able to manage their emotions were also more likely to experience persistent insomnia. This happened even for people who began the study without sleeping problems.

In a Walker experiment, students with sleep deprivation tried to memorize a list of words. They could remember 81% of the words with a negative connotation such as cancer. But of words with a positive or neutral connotation such as sunshine or basket, they had only memorized 31%.

The BPS Research Digest also focused on another study that proved that sleep affects the sensitivity to negative emotions. The researchers used a tool that recognized faces during the course day, to investigate how sensitive the participants were to positive and negative emotions in relation to their sleep. Those who went all day without taking an afternoon nap became more sensitive to negative emotions such as fear and anger at the end of the day. Holding a siesta not only blocked these negative emotional reactions, but also turned them into positive reactions, which were reflected in facial expressions.

Of course, the amount of sleep and its quality is also important for the feelings of well-being throughout the day. If one sleeps insufficiently or badly, the brain activity appears to be diminishing.

3. Come to live closer to your work – a short distance is worth more than a big house

Our shuttle to our work has a surprisingly strong impact on our happiness. The fact that we have to cover a long distance from home to our work twice a day, five days a week, appears to have a big effect. With time, we become increasingly unhappy.

According to The Art of Manliness, we have no idea that a long distance to work makes us so unhappy. “While most voluntary conditions do not affect our happiness in the long run because we get used to it, but apparently people never get used to driving back and forth to and from work every day, because traffic is sometimes fixed and sometimes not’. Or as Harvard psychologist Daniel Gilbert puts it: “Driving in traffic is a different hell every day”.

We tend to compensate for this by means of a larger house or a better job, but these compensations do not seem to work. Two Swiss economists who investigated the effect of commuting in relation to happiness discovered that such factors could not possibly negate the misery of long distance.

4. Spend time with your family and friends – do not regret your deathbed

Family time -Grandparents with grandchildrenNo contact with family and friends is in the top 5 where people regret their deathbed. Sufficient research has been done to prove that you are happier if you spend more time with your family and friends.

Social contacts are important even for introverts. Several studies prove that spending time with family and friends has a major impact on how happy we feel. George Vaillant led a 72-year old investigation into the lives of 268 people. In an interview for a newspaper, Vaillant was asked what he had learned from the people of the Grand Study. His answer was: “That the only thing that counts in life is your relationship with other people”.

5. Go outside – luck is at its maximum at a minimum temperature of 13.9 ° C

In The Happiness Advantage, Shawn recommends Achor to spend more time in the open air to increase happiness. Making time to go outside on a beautiful day brings even more benefits: a study discovered that twenty minutes in the open air in good weather not only gives our mood a boost, but also makes it more open-minded and increases our working memory.

This is actually good news for those who struggle to plan new habits in their already full agenda. Twenty minutes is not that long and is fairly easy to fit into a busy schedule, even if it is during the lunch break.

The American Meteorological Association published a study in 2011 that showed that the current temperature has a greater effect on our happiness than, for example, the wind or humidity, or even the average temperature in a day. It has been shown that happiness rises from a temperature of 13.9 ° C, so pay attention to the weather forecast before you go outside.

A British study by the University of Sussex showed that being outdoors, close to the sea, is the perfect place to be happy on a warm, sunny afternoon at weekends. Participants were also happier in a natural environment than in an urban environment.

6. Help others – 100 hours a year is a magic number

It has turned out that offering help to others enriches your life. The perfect time would be 100 hours of help per year, or two hours a week. When we return to Shawn Achor’s book, he says the following about helping others: “When researchers interviewed more than 150 people about their purchases, the money they spent on activities such as concerts or dinners turned out to be much more fun for them. Then delivered the money they had spent on material things, such as shoes, televisions or expensive watches. Spending money on other people causes a boost of happiness, in other words”.

The Journal of Happiness Studies devoted a study to this topic. Participants recalled a purchase for themselves or for someone else and indicated their sense of happiness. Afterward, the participants chose to spend a financial windfall on themselves or on someone else. Participants who spent their money on someone else immediately felt better after they had done this. Happier were also those who chose to spend their windfall on others in the near future.

Spending money on other people makes us happier than buying things for ourselves. But what about spending time on others? A study among German volunteers showed how the volunteers were hit when they cannot mean anything to another person. Shortly after the fall of the Berlin wall, it became clear that the shock of unification had collapsed a large part of the volunteer infrastructure in East Germany. The people who were affected by this turned out to be more unhappy than the group of people who had not experienced any changes in the volunteer work they did. Thus volunteering seems to contribute to the happiness of life.

Buddhism is often associated with meditation, pacifism, and deep Zen quotes. But one aspect of Buddhism that is often overlooked, especially in the West, is the concept of generosity. In fact, despite the popular stereotypes of Buddhism being all about peace and mindfulness, generosity is actually a very crucial part of Buddhism.

7. Smile regularly and think positively – it relieves pain

According to PsyBlog, a Dutch blog about psychology smiles helps us to keep the attention and perform better on a cognitive level. Smiling helps us to feel good so that we can keep our attention better and we are better able to keep an overview. When this idea was tested by Johnson (2010), the results showed that the smiled participants performed better on attention tasks that asked to see the ‘whole forest’ instead of just ‘the trees’.

smiling faceA smile is also a good way to alleviate the pain that we experience in difficult circumstances. Smiling helps reduce stress caused by a painful situation. Psychologists call this a face-feedback hypothesis. Even enforcing a smile while we are not feeling well is already making our mood slightly better.

I always say that a smile can be a practice, a kind of yoga practice. Yoga of the mouth: you just smile even if you don’t feel joy and you’ll see after you smile that you’ll feel differently. Sometimes the mind takes the initiative and sometimes you have to allow the body to take the initiative. Sometimes the spirit leads, and sometimes the body can lead. This is why when you have joy, you naturally smile. But sometimes you can allow the smile to go first.

8. Plan a trip – and you can just stay home

It has turned out that only planning a trip is enough to give us a sense of satisfaction, even if we do not even really go. A study in the Applied Research magazine in Quality of Life showed that employees felt happiest when planning a trip. During the study, it turned out that the happiness effect of pretending to travel took up to eight weeks. Once you had been on vacation, the feeling of happiness quickly dropped to a normal level with most employees.

Researcher Shawn Achor also discovered something interesting about the thoughts: according to a study, people who only thought about their favorite movie immediately increased their endorphin level by 27 percent.

Imagine that you do not have time for a trip at the moment or for an evening of socializing with friends – then at least plan something on the calendar, even if it is a month or a year ahead. When you need a boost of happiness, all you have to do is look at the calendar.

9. Meditation – reprogram your brain to become happier

Meditation is known for increasing our focus, clarity and attention, and for giving us peace. But we are also happier. A study by the research team at the General Hospital of Massachusetts looked at the brain scans of 16 people before and after an eight-week mindfulness course. The results were published in the January issue of Psychiatry Research: it was concluded that the participants who had completed the course showed much more compassion and were more self-aware and that the parts of the brain associated with stress had become significantly smaller.

Meditation literally empties your mind and makes you calm. This has proved to be an effective way to lead a happier life. According to Shawn Achor, meditation makes you happier in the long run.

Relax-alone-meditateStudies show that in the minutes after the meditation, we feel calm and satisfied and that we are also extremely aware of ourselves and are filled with empathy. Studies also show that regular meditation can permanently reprogram our brain to levels of happiness. The fact that we are able to structure our brains through meditation is amazing, but also reassuring, because if we do not feel well today, we know that this is not permanent and that we are able to influence this.

Perhaps more than any other religion, Buddhism is associated with happiness. According to Buddhist thinking, happiness and sorrow are our own responsibility – and completely within our control.

“Buddhists say everything comes from the mind”, says Venerable David Lungtok, a Buddhist monk currently living in Sydney. “If we train our mind properly, happiness will be the result”.

It seems like quite a claim – that mental training can make you happy, no matter what happens to you.

But it’s a claim that’s backed up, not only by two and a half thousand years of religious tradition, but a growing body of research.

10. Be grateful and become incredibly happy

Showing gratitude is, in fact, a simple strategy with major consequences. During an experiment, it turned out that the participants who wrote down daily what they were grateful for, immediately improved their mood. The participants in the gratitude groups felt (almost all) better, compared with the groups that did not. The effect of gratitude was striking. The conscious focus on blessings created emotional and interpersonal benefits.

The Journal of Happiness Studies published the data from a study, in which participants were asked to write letters of gratitude to test how gratitude can influence our feelings of happiness. There were 219 men and women who wrote three times a letter of gratitude for a period of three weeks. The result was that writing a letter of gratitude provided a greater sense of happiness and more satisfaction with one’s own life and that feelings of depression diminished.

Psychologists have corroborated the gratitude-patience link. People with a strong sense of gratitude are more likely to be able to delay gratification, passing on a small reward now in favor of a greater reward later. Developing a sense of gratitude can help shopaholics stop impulse buying, for example.

This shows us that gratitude is also an antidote to greed. Greed often comes from a sense of not having enough, or at least not having as much as everyone else has. Gratitude assures us that what we have is enough; greed and gratitude cannot peacefully coexist, it seems. The same goes for jealousy, regret, resentment, and many other negative emotions.

Another nice fact: getting older also makes you happier

Finally, it is interesting to know that as we grow older, especially when we reach middle age, we often become happier in a natural way. There is still disagreement about how this is done, but scientists have some ideas about it. Researchers discovered that older people who were shown photographs often remembered the happy faces better than the unfortunate ones.

Other studies uncovered that as people get older, they seek out situations that make them happy – for example, by avoiding friends or acquaintances who could negatively affect their mood. Other studies show that older people are better able to deal with grief and loss and are better able to transform their goals in such a way that they lead to more joy in life.

So if you thought that getting older makes you miserable, you now know that the opposite is usually true.

Feel free to ask your question in a comment on this article.

 

What are the health benefits of cinnamon? 10 proven health benefits of cinnamon!

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What are the health benefits of cinnamon?

10 Scientifically proven health benefits of cinnamon!

What is cinnamon?

The word cinnamon comes from the Latin word canella, which means baton. Cinnamon, one of the best-known and most tempting spices, originates from Ceylon; current Sri Lanka. It has been appreciated for thousands of years for its medicinal properties. Modern science has now confirmed what people have thought instinctively for centuries.

Cinnamon is a delicious spice.

Is cinnamon healthy for you?

Here are 10 health benefits of cinnamon that are supported by scientific research.

1. Cinnamon has powerful medicinal properties

Cinnamon is a spice made from the inner bark of trees called Cinnamomum.

It has been used as an ingredient throughout the centuries and dates back to ancient Egypt. It was rare and valuable and was considered a gift suitable for kings.

Nowadays, cinnamon is cheap, available in every supermarket and can be found in all kinds of foods and recipes.

There are two types of cinnamon. Besides the more expensive and better quality Ceylon Cinnamon there is another variant: the Cassia Cinnamon. Cassia is less sweet, stronger and sharper in taste. This latter type is most commonly used in the kitchen.

Cinnamon is made by cutting the stalks of the Cinnamomum tree. The inner bark is then extracted and the woody parts are removed from it. When it dries, it forms strips that roll on rolls, the so-called cinnamon sticks. The sticks can be ground to form the cinnamon powder.

The clean smell and taste of cinnamon are due to the oily part, which is very high in a compound called cinnamaldehyde. That gives the delicate aroma and taste to cinnamon. This substance has medicinal properties and that is why cinnamon has been used in Chinese medicine for centuries. It is this compound that is responsible for the most powerful effects of cinnamon on health and metabolism.


In short: Cinnamon is a popular spice. It contains a high content of cinnamaldehyde, which is responsible for most health benefits.


2. Cinnamon is full of antioxidants

Antioxidants protect the body against oxidative damage caused by free radicals.

Cinnamon contains many powerful antioxidants such as polyphenols. These are antioxidants that protect your body against free radical damage. Antioxidants play an important role in the prevention of aging of the body. They repair damaged cells and activate enzymes in the body that help the cell

In a study in which the antioxidant effect of 26 spices was compared, cinnamon could be won as the clear winner, even superior over ssuperfoodssuch as garlic and oregano.

It is even so powerful that cinnamon can be used as a natural food preservative. One more reason to add cinnamon to your dishes. Food that has been mixed with cinnamon will last longer


In short: Cinnamon contains large amounts of very powerful polyphenol antioxidants.


3. Cinnamon has anti-inflammatory properties

Inflammation in the body is incredibly important.

It helps the body to fight infections and repair tissue damage.

However, inflammation can become a problem when it is chronic (long-term) and is directed against the body’s own tissues.

Cinnamon can be useful in this respect, as some studies show that the antioxidants it contains are powerful anti-inflammatory activity. Particularly if you suffer from sensitive intestines, laryngitis or colds, cinnamon can give relief.


In short: the antioxidants in cinnamon have anti-inflammatory effects that can help reduce the risk of disease


 

4. Cinnamon can reduce the risk of heart disease

Cinnamon has been associated with a reduced risk of heart disease, the world’s most common cause of premature death.

In people with type 2 diabetes, 1 gram of cinnamon per day has beneficial effects on blood markers. It reduces levels of total cholesterol, LDL cholesterol and triglycerides, while HDL cholesterol remains stable. This characteristic was already known in Chinese medicine. That made modern researchers curious.

A more recent study concluded that a cinnamon dose of only 120 milligrams per day can provide these effects. In this study, cinnamon also increased HDL (the “good”) cholesterol. It is important that your cholesterol ratio (the ratio between different types of cholesterol: LDL, HDL and triglyceride) is good.

In animal studies, cinnamon has been shown to lower blood pressure.

In combination, all these factors can drastically reduce the risk of heart disease. Cinnamon is a powerful natural sweetener that can balance and keep your cholesterol ratio in balance


short: Cinnamon can improve some important risk factors for heart disease, including cholesterol, triglycerides and blood pressure.


 

5. Cinnamon can improve the sensitivity to the hormone insulin

Insulin is one of the most important hormones that regulate metabolism and energy use.

It is also essential for the transport of blood sugar from the bloodstream to the cells.

The problem is that many people are resistant to the effects of insulin.

This condition, known as insulin resistance, is a characteristic of serious conditions such as metabolic syndrome and type 2 diabetes.

Well, the good news is that cinnamon can drastically reduce insulin resistance and this incredibly important hormone can help to do its job.

In order for insulin to work, cinnamon can lower blood sugar levels, leading us to the next point …


In short: Cinnamon has shown that it significantly increases the sensitivity to the hormone insulin.


6. Cinnamon lowers blood sugar levels and has a powerful anti-diabetic effect

Cinnamon is known for its blood sugar lowering effects.

In addition to the beneficial effects on insulin resistance, cinnamon can lower blood sugar levels through various other mechanisms.

First, it has been shown that cinnamon reduces the amount of glucose that enters the bloodstream after a meal.

It does this by mixing with numerous digestive enzymes, which are the breakdown of slowing down carbohydrates in the digestive tract.

Secondly, a compound in cinnamon can work on cells by mimicking insulin.

This significantly improves the uptake of glucose by cells, although it works slower than insulin itself.

Numerous human trials have confirmed the anti-diabetic effects of cinnamon, demonstrating that it can lower fasting blood sugar levels by up to 10-29%.

The effective dose is usually 1-6 grams of cinnamon per day (about 0.5-2 teaspoons).


In short: Cinnamon has shown that it both reduces fasting blood sugar levels and has a powerful anti-diabetic effect of 1 to 6 grams per day.


 

7. Cinnamon can have beneficial effects on neurodegenerative diseases

Neurodegenerative diseases are characterized by progressive loss of the structure or function of brain cells.

Alzheimer’s disease and Parkinson’s disease are two of the most common types.

Two compounds in cinnamon appear to inhibit the build-up of a protein called tau in the brain, which is one of the hallmarks of Alzheimer’s disease.

In a study on Parkinson’s disease, cinnamon helped to protect neurons, normalize neurotransmitter levels and improve motor function.

These effects must be further studied in humans.


In short: Cinnamon has led to various improvements in Alzheimer’s disease and Parkinson’s disease in animal studies.


8. Cinnamon can be protective against cancer

Cancer is a serious disease, characterized by the uncontrolled growth of cells.

Cinnamon has been extensively studied because of its possible use in the prevention and treatment of cancer.

All in all, the evidence is limited to test tube experiments and animal studies, which suggest that cinnamon extracts may protect against cancer.

It works by reducing the growth of cancer cells and the formation of blood vessels in tumors and appears to be toxic to cancer cells, causing cell death.

A study in mice with colon cancer revealed cinnamon as a powerful activator of detoxifying enzymes in the colon, which protects against further cancer growth.

These findings were supported by experiments with test tubes, which showed that cinnamon activates protective antioxidant reactions in human intestinal cells.

Whether cinnamon has any effect on humans should be confirmed in controlled trials.


In short: Animal experiments and test tube experiments indicate that cinnamon can have protective effects against cancer.


9. Cinnamon helps to fight bacterial and fungal infections

Cinnamon aldehyde, the main active ingredient of cinnamon, can help to fight various types of infections. Cinnamon is healthy

Cinnamon oil has been shown to effectively reduced infections by the airways caused by fungi.

It can also inhibit the growth of certain bacteria, including Listeria and Salmonella.

The antimicrobial effects of cinnamon also help prevent tooth decay and reduce bad breath.


In short: Cinnamaldehyde has anti-fungal and antibacterial properties, which can reduce infections and help combat tooth decay and bad breath.


10. Cinnamon can help fight the HIV virus

HIV is a virus that slowly breaks down the immune system, which can eventually lead to AIDS if it is not treated.

Cinnamon extracted from the Cassia varieties is believed to contribute to the control of HIV-1.

This is the most common strain of the HIV virus in humans.

A laboratory study of HIV-infected cells indicated that cinnamon was the most effective treatment of all 69 examined medicinal plants.

Human trials are needed to confirm these effects.


In short: Test tube studies have shown that cinnamon can help fight HIV-1, the most important type of HIV virus in humans.


It is better to use Ceylon (“real” cinnamon)

Not all cinnamon is equal to each other.

The variety Cassia contains substantial amounts of a substance called coumarin and is believed to be harmful in large quantities.

All cinnamon must have health benefits, but Cassia can cause problems in large doses because of the coumarin content.

Ceylon (“real” cinnamon) is much better in this respect, and studies show that it is much lower in coumarin than the variety Cassia.

Unfortunately, most cinnamon in the supermarkets is the cheaper Cassia variety.

Finally

Cinnamon is one of the tastiest and healthiest herbs that exists.

It can lower blood sugar levels, reduce risk factors for heart disease and has an abundance of other impressive health benefits.

Make sure you get Ceylon cinnamon or keep it in small quantities if you use the Cassia variety.

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