12 Tips for Burning Fast Belly Fat + 5 Fatal Mistakes

tips for burning belly fat

12 Tips for Burning Fast Belly Fat + 5 Fatal Mistakes

 

About burning of belly fat or lose it, there is alarmingly much crap on the internet. Many of the tips are outdated, not scientific or rewritten from another site by an author without much knowledge of the subject.

That is why I will give you tips in this article 12 that do REALLY work and are scientifically founded. This is the best article that you will find (maybe ever) about how to lose belly fat or get rid of it!

In this article you discover:

  • Why breakfast is blocking fat burning
  • A way of exercising that burns 7 times more fat than cardio training
  • Why healthy fats stimulate fat burning
  • The 5 main causes of abdominal fat
  • The differences between burning fat for a man and woman
  • How you effectively burn belly fat with little time 3x 20 minutes per week

Let me get right to the point, I give you a warning …

Warning: losing local fat is not possible

It is not possible to lose local fat or lose weight around the abdomen, legs or buttocks. Have you ever seen someone on the beach with overweight but a super flat stomach?

Indeed, such people do not exist, and will never exist. Even with the best weight loss pills in the world, this will not work.

Below you see the most logical transformation per gender:

man-woman transformation

 

A survey shows that the vast majority already knows that local fat loss is not possible. So you can not only reduce fat on your stomach, legs, buttocks or other body parts specifically.

Burn belly fat: differences between men and women

There are a number of differences between men and women when it comes to belly fat.

What is too much belly fat?

To determine whether you have too much belly fat and you actually have to reduce it, you measure the abdominal circumference. The following applies here:

  • Men: too much belly fat if the abdominal circumference is 94 centimeters or more
  • Women: too much belly fat if the abdominal circumference is 80 centimeters or more

In which location do you store belly fat?

When a man stores fat, he does this mainly on the stomach, while women it is on the abdomen, hips and thighs.

For whom is belly fat loss more difficult?

For women, losing belly fat is more difficult, because the female body stores more fat for fertility purposes.

This has evolved evolutionarily to have enough energy for the fetus during the gestational period.

Lose weight on the belly: how do you get a flat and tight stomach?

For men and women working to get a flat and tight stomach is in the same way, only it is more difficult for the woman to make the muscles visible.

Fortunately, that is not such a problem, because almost all women do not necessarily want to look muscular. They want a flat stomach without too much fat.

From which fat percentage do you have a flat stomach?

Here is the rough rule:

  • Men: a fat percentage of approximately 13 to 16%
  • Women: a fat percentage of approximately 19 to 22%

From which fat percentage do your abdominal muscles become visible?

Here is the rough rule:

  • Men: a fat percentage of approximately 12% or less
  • Women: a fat percentage of about 18% or less

Here you see a picture to get an idea of fat percentages in men and women:

fat percentages in men and women

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Let us now discuss the 5 FATAL Mistakes that does not or hardly reduce abdominal fat.

Losing weight belly Fat:  Mistake # 1: to lose fat with cardio training

This may come as a shock to you, but if you want to get rid of belly fat or lose fat, cardio (for example running) is not the best way!

It is true that you burn calories from cardio training, but you also pay a price for it. Here are the disadvantages, especially with long-term cardio:

  • A major production of the anti-stress hormone cortisol. This hormone is released as a response to stress and tries to limit the damage that stresses causes as much as possible. However, this hormone leads to fat storage, especially around the abdominal area.
  • A decrease in testosterone, while this hormone stimulates fat burning. And yes, this hormone is also important for women!
  • The effect on insulin sensitivity is rather low, so the fat storage does not necessarily become lower.

Later in this article, I will explain what kind of training you can do better.

Lose weight belly fat mistake # 2: make fat food the enemy

You do not become fat by eating fat. There are also many good fats such as nuts, olive oil, avocado, fatty fish, etc.

These fats contain calories, but give a longer satiated feeling. In addition, they activate insulin to a low level, which only stores fat at too high values.

With some fats like coconut oil, you stimulate the fat burning and you can lose more belly fat and get away. Later in this article, I will further discuss healthy fats.

Losing weight belly fat mistake # 3: losing belly fat with abdominal exercises

Some people think that you only can get a tight stomach (6pack) with abdominal exercises, but that is far from the truth. Your diet is much more important to reduce and lose belly fat.

This reminds me of a well-known pronunciation:


Abs are made in the kitchen!


Abs are made in the kitchen! With abdominal exercises you can make sure that the stomach is less likely to hang, and so that it becomes tighter. Especially after the pregnancy, this can be a godsend.

If you strengthen your abdominal muscles, they can also be more ‘defined’. This means that the shape of the abdominal muscle blocks becomes more visible.

But in addition, abdominal exercises mainly provide stronger abdominal muscles, less chance of low back pain, preventing injuries and improving the balance and stability in daily activities such as standing, walking, sitting, etc.

 

Lose weight belly fat mistake # 4: want to remove belly fat with pills

That this is a mistake seems logical, but still, there are people who believe in fairy tales about quick losing belly fat.

Bubble, bubble, toil and trouble, a flat and tight stomach with a pill!

Do not start this mess! There is a healthy pill that helps to lose belly fat and get a tight stomach, namely the omega 3 pill, but more about that later.

Lose weight belly fat mistake # 5: go on a diet

It is by now a bit tiresome to point people to this, but diets do not work, not even to get a flat stomach!

Approximately 2 out of 3 people even come from a diet, and the other 1/3 loses barely kilos.

Do not start with it!

The five leading causes of belly fat

The cause of too much belly fat and overweight is an unhealthy lifestyle. Nothing more and nothing less! This consists of 5 causes:

  • Consume more calories than burn (note: I discuss exceptions below)
  • Overeating simple/refined/processed carbohydrates
  • Eating processed food
  • No to very little movement
  • Long-term / chronic stress

If you have a flat stomach, that does not necessarily mean that you are healthy! Organ fat, also called visceral fat, is actually worse than the belly fat that you see on the outside.

Organ fat is related to type 2 diabetes, high blood pressure, high cholesterol, cardiovascular disease, cancer and many more diseases.

The following 12 tips to get rid of belly fat below where more is explained per tip … let’s start! Below are the 12 ‘tips’.

Tip # 1: skip breakfast occasionally (important!)


But Tommy, does that slow down your metabolism and that is unhealthy?


No! Far from it even.

The idea that your metabolism slows when you skip a meal has never been scientifically proven. It has always remained a theory and has never been confirmed. It is therefore quite bizarre how deeply rooted this belief is in people. I call this the ‘metabolism myth’.


A study has shown that if you eat one meal of 2000 kcal in a day or eat the same meal in 5 to 6 portions spread throughout the day, you burn exactly the same amount of calories that day (if all other factors are the same).


Your metabolism will only slow down if you do not eat anything for more than about 3 to 4 days (72-96 hours). At that moment you enter ‘starvation mode’. If you eat something, the calories are stored faster.

Fasting for shorter periods speeds up your metabolism. A study with 11 men shows, for example, that your metabolism accelerates by 14% if you fasting for 3 days. Now that 3 days is debatable, because other studies show that your metabolism remains unchanged in 3 days of fasting.

skip breakfastThat skipping a meal (such as breakfast) is unhealthy, is also a myth. Here a number of scientifically proven health benefits of skipping breakfast at a glance:

  • Your insulin sensitivity increases, making fat burning possible
  • The amount of growth hormone HGH increases, which accelerates fat burning
  • It starts the repair of cells
  • Your blood pressure goes down
  • You extend your life expectancy (up to 30% in rats)
  • And much more…

The idea that breakfast is the most important meal of the day you can throw that in the trash!

The only drawback is that you can get a taste for bad food such as sweets and fast food, so you have to stick to it and then have lunch! With tip 2, 3, 7 and 8 below you can lower your appetite for food. Incidentally, research shows that it is relatively simple to skip eating meals.

But why does skipping breakfast is so good for fat burning?

Good question!

This is pretty easy to explain. Your body uses two energy sources, namely:

Your body can now be in one of the 2 positions:

  • Position 1: sugar burn
  • Position 2: fat burning (also called ketose or fat adapted)

In position 1, the body starts using glucose as an energy source. When the glucose runs out, the body starts to respond to a glucose supply. This is glycogen, which is mainly stored in the liver and muscles.

In position 2 will appeal to body fat stores for energy.


PAY ATTENTION!

To get in position 2, you need 6 to 8 hours NO food! So if you wake up in the morning, after hopefully about 8 hours of sleep, your body is in fat burning mode.

And what do most people do? Right … have breakfast!


You understand now likely that the body immediately switches to position 1, namely the sugar burning. Unfortunately, you no longer burn fat.

The best thing is to skip breakfast occasionally – 1 to 3 times a week – so that your fat burning continues to work. If you have breakfast, I advise you to tip 2.


But Tommy, I have no energy and I get dizzy!


No energy? Nonsense, because you use fats as an energy source and there you can get more than 2 times more energy than sugars because 1 gram of carbohydrates equals 4 kcal while 1 gram of fats equals 9 kcal.

lightheaded dizzyBut it is true that you can get dizzy. That is because your body has always been accustomed to sugar burning and now has to switch. You force your body to burn fat and for that, the body has to adapt. We also call this ketosis, the state in which you burn fat.

Therefore, in the first 1 or 2 weeks that you do this, you will sometimes feel as energyless or dizzy, but not afterward. For the ultimate fat burning, you sport before you go for lunch. I advise you to do that around 12 o’clock.

It is therefore advisable to do the following 1 to 3 times a week:

  1. Skip your breakfast
  2. Exercise/exercise around 11 o’clock (can also do some simple exercises at home)
  3. After the sport, we have a full lunch after 12 o’clock

To burn fat when you are asleep, I advise you not to eat after 8 o’clock in the evening! You eat between 12.00 and 20.00, but you eat as much as you normally would.

The period in which you are allowed to eat is therefore reduced to 8 hours, which is the most regular form of intermittent fasting. This may be difficult to combine with your work and lunch times. So you have to see for yourself how you can do this in a practical way for you.


Summary tip # 1: skip breakfast 1 to 3 times a week and do not eat until 12 o’clock in the afternoon.


Tip # 2: breakfast with protein

To always skip breakfast is also a bit exaggerated. It is sometimes advisable to surprise your body so that you challenge it, because everything you challenge becomes stronger.

There are three reasons for avoiding carbohydrates in the morning:

  • It ensures that the body stays more in the fat burning position
  • Carbohydrates have a high through-eating factor
  • Carbohydrates ensure a high production of insulin

I am talking about processed carbohydrates such as bread. Incidentally, that does not mean that you can never or cannot eat bread again! See also tip 8.

protein rich breakfastThe reason to eat protein in the morning is that research shows that it gives you a full feeling. Because of this:

  • People think 60% less likely to eat
  • People have 50% less sense in snacks in the evening
  • Eating people more than 400 calories per day less!

So this is an excellent way to get more belly fat away.

Incidentally, it is a myth that eggs would affect your cholesterol negatively or that it increases the risk of cardiovascular disease. That statement is now obsolete.


Summary tip # 2: start the day with proteins such as a fried or boiled egg, meat, tuna or poultry!


Tip # 3: eat more healthy fats

healthy omega-3 fatsThis sounds contradictory for some people, but you lose more body fat if you eat enough healthy fats and reduce carbohydrates, instead of eating as little fat as possible.

In addition, you should certainly not leave carbohydrates completely. Your brain always needs a little glucose and restore your muscles with glucose. The best source of carbohydrates is vegetables, fruit and oatmeal instead of bread, pasta, potatoes or rice.

It is important to eat the right fats. These are especially the fats that contain omega 3 fatty acids. These have the following advantages:

  • They lower your cortisol level or stress
  • They stimulate fat burning, which reduces your fat percentage
  • They suppress the hunger

Omega 3 fatty acids can be found especially in oily fish if:

  • salmon
  • Mackerel
  • Herring
  • Tuna
  • Sardines

You should eat fatty fish 2 to 3 times a week to get enough omega 3 fatty acids. If you do not make it or eat little or no fish anyway, I advise you to take an omega 3 supplement, in addition to eating healthy fats.

The best supplement for this is Minami Nutrition MorEPA Platinum 60 Softgels. If you still want to use those weight loss pills, they will be most effective! Scientists have determined that these capsules greatly increase fat burning.

How much do you have to take? Science shows that 1000 mg per day is optimal. The 1000 mg should then be EPA and DHA. The percentage of EPA and DHA per capsule (often of 500 mg) is stated on the packaging.

MorEPA soft gels contain the fatty acids EPA and DHA, which have a positive impact on the motivation centers in the brain, so even if you want to exercise this is a good outcome. If you are a vegetarian, you can go for algae oil. If you want a cheaper but also qualitative capsule, you can go for fish oil.

In addition, make sure that you do not use margarine, low-fat margarine and sunflower oil for baking and roasting. Instead, use real butter such as butter, grass butter or coconut oil instead.

Coconut oil, in particular, has many advantages, including the promotion of your metabolism and fat burning. It is a myth that saturated fat like coconut oil is bad for you. Behind that kind of advice, there are often interests of the food industry that want to keep their profits on margarine.


Summary tip # 3: eat more omega 3 fatty acids in the form of fatty fish to burn belly fat faster.


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Tip # 4: do short high-intensity training

I have already said that cardio training has little impact on losing belly fat.

A way of exercising that delivers up to 7x more fat burning is short, high-intensity training. This is a way of exercising where you briefly sport at high intensity, after which you can relax again.

This effect was shown by a study in which one group of short high-intensity training took place over a period of 12 weeks and the other group of cardio. In addition, the short high-intensity training group had gained 1 kilogram of muscle mass, while the cardio group had lost 0.5 kilos of muscle mass!

Another study shows that women who did short high-intensity training three times a week instead of cardio, after 15 weeks:

  • Had an average lower fat percentage than the cardio group
  • Significantly more belly fat and fat around the legs were lost than the cardio group

high intensity trainingEven if you burn the same amount of calories with short high-intensity training as with cardio, you still train much more belly fat away.

This is because with this training you use all kinds of muscle fibers, namely the slow, fast and super-fast muscle fibers. In cardio, such as running, you use only the slow muscle fibers.

In addition, you make more testosterone and the growth hormone HGH, both of which increase fat burning. Strength training is also more effective in losing belly fat than cardio.


If you do 3 times 20 minutes of short, high-intensity training, you will achieve MUCH more than just long or even longer cardio workouts.


For example, you can follow the following schedule for a high-intensity workout:

  • 3 minutes warming up
  • 8 sets of 20 seconds of effort with 60 seconds pause
  • 2 minutes cool down

So you could do 8 sets of 20 seconds of sprint and then every 60 seconds of rest by walking.

Is sprinting nothing for you or are you already a bit older? Then change the schedule into 8 sets of 20 seconds of fast walking and then every 60 seconds of pause. That too is much more effective than continuous walking at the same pace.

If you want to have a nice tight stomach then abdominal muscle training is also very useful.


Summary tip # 4: Do high, short intensity training to burn fat much faster than cardio or running.


Tip # 5: avoid long-term stress

stressful personBy stress, you make more of the anti-stress hormone cortisol. This hormone mainly leads to fat storage around the abdomen and provides more appetite. That is doubly annoying!

When you increase your cortisol level, you get a higher blood sugar level and a slower metabolism. This also blocks your fat burning.

It must be clearly stated that acute stress cannot hurt, that is even good. For example, a short cold shower is fine, despite the body experiencing it as a stressful situation. Not good are long periods of stress, also called chronic stress.

So do the following regularly:

  • Watch TV or a quiet or comical film
  • Have sex
  • Meditation exercises can reduce your cortisol level by 20%
  • Do yoga or breathing exercises
  • Take extensive and relaxing breaks during work
  • Put plants at home or at work, these can reduce stress by about 15>LT##/span##GT##
  • And of course: a wonderful night’s sleep!

Summary tip # 5: avoid prolonged stress by sleeping better and relaxing more.


Tip # 6: look for the cold

There are many benefits of the cold. Unfortunately, this tip is not so popular, something that I’ve already experienced before ????

But the idea is twofold.

  • Immediately expose yourself to intense cold
  • Longer in the cold, such as swimming in cold water

You can realize point 1 by, for example, taking a cold shower. By that, I mean that you will be standing under the cold shower for half to one minute at the end of your shower. The hot tap is therefore completely out!

This stimulates the production of testosterone, which stimulates fat burning. You also put your body in a mode where it burns a lot, so you burn calories, and you also get belly fat away.

But to really burn a lot of extra calories you will have to swim in cold water. With 3 hours of swimming in cold water, for example, you already burn 250 kcal extra calories and that is purely because the body has to warm itself.

taking an ice cold bath

* Disclaimer: Never expose your body to intense cold for more than 5 minutes. The full effect you have long to deal with and longer can lead to hypothermia!


Summary tip # 6: burn extra calories and stimulate fat burning by looking for the cold.


Tip # 7: drink a spinach smoothie

The leafy spinach contains a lot of thylakoids, which reduces the hedonic hunger by 94%. Hedonic hunger is the urge for fat and sweet food. This makes it easier to decline.

Also, spinach activates the satiety hormone leptin, giving you more control over your appetite.

That is why it is advisable to have a spinach smoothie early in the day unless you skip your breakfast.

If you’re doing that spinach smoothie, do the same with a glass of water for more satiety and some good fats such as avocado.

Read more about the benefits from Green Smoothies in my article; Burning belly fat With Green Smoothies!


Summary tip # 7: drink a smoothie with spinach to gain more control over your appetite.


Tip # 8: Do an anything-goes meal

We humans all have a little bit of willpower. That is why a healthy diet is difficult for many to maintain.

If you belong to that group, I recommend an anything-goes meal. Even for the people who do maintain a healthy diet, I recommend it!

An anything-goes meal is a day when you can basically eat anything you want. This is also something that some bodybuilders and bikini models apply, with which they maintain their strict diet.

There are, however, two guidelines:

  • You do not eat more than twice what you normally eat
  • You choose a fixed day in the week such as Sunday

Since you have eaten a lot, I advise you to skip your breakfast the next day!

There are a large number of benefits of an anything-goes meal, namely:

  • Your metabolism accelerates with 6.6% for slim people and 2.7% for people with obesity
  • A higher production of the hormone leptin, giving the brain the signal to burn more belly fat
  • The amount of the hormone ghrelin, which causes a feeling of hunger, decreases for about 3 days
  • You can let go completely!

In short: an anything-goes meal makes it easier to keep maintaining your healthy diet and you can just keep on losing pounds, just like that stubborn belly fat! In this way ‘losing weight quickly’ becomes a lot easier.


Summary tip # 8: on a fixed day in the week, hold an anything-goes meal on which you can eat anything you want!


Tip # 9: do not eat carbohydrates in the evening

As I said, I am not in favor of simple carbohydrates, such as biscuits, sweets, pastries, soft drinks, bread, pasta and rice.

bread-pasta-potatoes-riceThese simple carbohydrates are also called processed or refined carbohydrates because they do not come directly from nature, in contrast to vegetables, fruit, nuts and seeds.

The disadvantage of these foods is that they are quickly converted into sugar in the body. This causes the blood sugar levels to peak and you store more belly fat, while you want to lose it.

I regularly hear people say:


But fruit also contains a lot of sugars!


They contain a lot of fruit sugars indeed, but fruit in its entirety also contains fiber. These fibers cause a slower increase in blood sugar levels.

With simple carbohydrates, there is no question of fiber, so there is nothing to slow down blood sugar, only the insulin in your body!

Research shows that you even waste fruit. Per 100 grams of fruit that you eat per day, you lose 300 grams after 6 months, regardless of what you eat differently, do sports or not. Vegetables gave even better weight loss results in this study.

Especially in the evening, I advise you not to eat refined carbohydrates, as well as healthy fats, are calorie fattening.

For this I give you two reasons:

  • The chance is small that your body will burn these calories in the evening. And what is not burned is stored. So get a scrape off belly fat!
  • If you have already eaten three meals (plus some snacks) one day, you run the risk of going over your daily calorie requirement.

Eating before bed can, therefore, ensure that you take more calories than you really need. This ultimately causes weight gain, and not so much because you eat something in this part of the day.

In any case, I advise you to eat no later than 20:00. Do you still want to eat something? Then keep it with foods that contain as few calories as possible, such as a vegetable soup.

Read more about the low-carbohydrate diet here.


Summary tip # 9: reduce the risk of fat storage by eating no sugars or carbohydrates in the evening. This prevents you from eating more (empty) calories than your body needs on a day.


Tip # 10: drink more water and green tea

Most people drink too little water. There are two major benefits of drinking more water when losing weight:

  • It gives you a feeling of satisfaction that makes you eat excessively quickly
  • It speeds up your metabolism slightly, causing you to burn more fat

I advise you to start the day immediately with a few glasses of water to get your moisture content up to standard.

Then you go over the green tea. Why? Green tea has a number of advantages when it comes to losing weight:

  • A boost in your metabolism, or faster fat burning
  • Theanine in the tea provides more relaxation and that reduces the eating requirement

tea infuserIt turns out that you have to drink quite a few cups a day to make the most of these benefits.

I advise you to buy pure green tea.

Throw a generous amount of green tea in a tea infuser and drink them several cups a day.


Summary tip # 10: give yourself a full feeling and speed up your metabolism by drinking lots of green tea.


Tip # 11: avoid fruit juices

I think you understand that soft drinks are not a product to burn or lose belly fat with it. That is very high in sugar and your blood sugar levels and insulin levels increase considerably.

But fruit juices are also very inadvisable. Yet there are still people who think they are doing well with fruit juices, particularly because of the beautiful marketing spells on the packaging.

Yet there are regular fruit juices that you find in the supermarket, a bowl full of sugar or one of the dozens of hidden names of sugar. Usually, end with the pseudonyms ‘ose’ or contain the term “syrup.”

Fruit juices differ from home-made juices, such as smoothies, because they are stripped of fiber. Due to the lack of fiber, your blood sugar level will rise faster, and you want to avoid it as much as possible.

The best alternative is to make your own green smoothie with fresh fruit and leafy vegetables, like the spinach smoothie mentioned in tip 7.


Summary Tip # 11: do not drink fruit juices because they lack fiber and are very sugary!


Tip # 12: avoid breakfast cereals

There is sugar in the regular but also organic breakfast cereals. Think of muesli and cornflakes.

The best cereal I recommend to eat is oatmeal. A number of benefits of oatmeal:

  • It contains a lot of proteins
  • Your blood sugar level remains low
  • You have been saturated for a long time
  • High-quality oatmeal does not contain gluten

Please note that there are also manufacturers who add sugar or one of the dozens of sugar names to oatmeal. So CHECK the ingredient list! As mentioned, the hiding names usually end in ‘ose’ or contain the term ‘syrup’.


Summary tip # 12: do not eat standard breakfast cereals that are full of sugar!


Finally, you will find below a summary of which foods you should and should not eat in my view in order to slim down healthy and burn belly fat.

It is clear that you can not eat the products in the table unlimited, because then you get too many calories and the chance of losing weight is low.

Overview: nutrients that I recommend

In summary, I recommend in particular to eat this food:

 

                          Fats:                 Carbohydrates: Egg whites:
Fatty fish: salmon, mackerel, herring, tuna, sardines Vegetable – as much as you want! Eggs
Nuts like walnuts – max hand per day Fruit – as much as you want! Poultry
Dark chocolate Oatmeal) Meat
Seeds/seeds such as linseed Quinoa / amaranth Fatty fish
Avocado Buckwheat Shellfish
Coconut oil or ghee Millet
Grass or cream butter Barley
Extra virgin olive oil (cold-pressed) Sweet potato
Unpolished rice/basmati rice

Overview: foods that I advise against

In summary, I recommend in particular to avoid this food:

Fast food
Soft drink
Fruit juices
Regular muesli or corn flakes
Cookies
Candy
Potato chips
Deserts
Pastry
Chocolate

 

You might also like this:

Green Tea Benefits

Is Coffee HEALTHY

 

TRX PRO SUSPENSION KIT

Important: Leave your reaction and any additions below.

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

 

The 8 Hour Diet (and 16 Hours not): Does It Really Work and How Exactly?

Diet eat 8 hours fats 16 hours

The 8 Hour Diet (and 16 Hours not): Does It Really Work and How Exactly?

 

To lose weight it is nowadays very popular to do some form of intermittent fasting. There are many forms to choose from which you can lend a hand to your fat burning. The most popular form is the 8-hour diet.

The benefits of an 8-hour diet would outweigh the disadvantages and the diet also ensure that you can achieve much more results in the area of losing weight. There are even people who claim that you can eat as much as before but will only lose weight through the intermittent fasting process.

Whether this is true is still the question. That’s why I’m going to explain exactly what this article is the 8-hour diet and if you find it useful.

In addition, you will learn in this blog:

  • What intermittent fasting is exactly
  • What are the benefits of the 8-hour diet (and intermittent fasting)
  • What are the disadvantages of this particular eating pattern

What is the 8-hour diet?

If someone told you that there is such a thing as the ‘low-carbohydrate diet’, then you can probably suggest something there.

If someone tells you that he/she started a high-fat diet yesterday, then you can undoubtedly think of a number of products that you can eat with such a diet.

But then you suddenly hear that your best friend has started on the 8-hour diet.

The first thing you probably think is, it:


“What the hell are you eating with this diet? A clock?”


The name of the 8-hour diet is a bit misleading. It has nothing to do with what you eat but more with when you eat something.

You can not really call it a diet because it does not really concern yourself with what you eat. It mainly focuses on the so-called eating window in which you eat or do not eat.

8-hour diet

8 hour diet clock with an obese woman and average weight womanAt the 8-hour diet, you also eat your calories within a period of 8 hours and the rest of the day you do not eat anything. That may sound super heavy and fiercely…

… but that is not the case at all since most of this fast takes place in your sleep.

The 8-hour diet has become one of the most popular forms of intermittent fasting in recent years due to its effectiveness and relative ease.

If you have ever heard someone speak about the subject of intermittent fasting, then in 99% of the cases the person will actually talk about the 8-hour diet.

More explanation does not really require the 8-hour diet.

The principal speaks for itself. But to better understand the effectiveness of this eating pattern, it is good to meet the ‘umbrella’ where this diet comes under:


Intermittent fasting.


What is intermittent fasting?

The most important thing to know is that intermittent fasting is a diet. It does not really focus on what you can eat but only when you eat. You eat between certain hours and then you steady for the rest of the day. It is the intention that you don’t eat ‘for a lot longer‘ than you ‘eat‘.

By combining intermittent fasting with high-quality food (and a slight calorie deficit), you can speed up a lot of weight loss. In addition, it also has other positive effects for your body, your brain and even prolongs your lifespan.

intermittent-fasting-definitionThe main health benefits of intermittent fasting are due to the production of the human growth hormone (HGH Human Growth Hormone) and the improvement of your insulin sensitivity.

In addition, improving your autophagy also plays a role. This is the process whereby your body cleans up its own dead cells and residual waste. When you are constantly eating, your body rarely gets the time to CLEAN everything up.

This allows the accumulation of waste matter and remains of dead cells and thus kill healthy cells. Or even to mutate them into cancer cells.

It has therefore also been shown that periodically a whole day or two can clean up your body to a certain extent. You allow your body during this period the time and opportunity to really clean the body.

Lose weight with intermittent fasting

Intermittent fasting is an ideal way to lose weight. Regardless of which time window you decide to choose. In addition, research shows that it is also easy to maintain when you are working on it.

What makes intermittent fasting even more enjoyable is that recent research has shown that losing weight in this way causes you to burn more fat than when following a regular diet with a large caloric restriction.

Why do you lose more weight with intermittent fasting is quite special. Of course, it can be because you forget to eat more often. Or that you skip meals through the ‘short’ time window. But it also appears that if you continue to eat as many calories as normal, you will also lose weight. You do not necessarily have to eat less to lose weight with the 8-hour diet.

The power of this diet is what positive effects it has on your hormones and improve your insulin sensitivity. The main hormones that play a role here are:

  • The human growth hormone
  • Insulin
  • Norepinephrine

Hormone 1: Human Growth Hormone

By fasting long periods, your levels of human growth hormone (HGH) will increase by as much as 500%.

According to another study, you can even get higher levels. This research showed that it can even increase by 2000% in men and by women by 1300%. But for this, you have to fast for 24 hours or longer. Maybe a bit too long for you but good to keep in mind when you need more hormones in your life;).

The human growth hormone also ensures that you can lose more body fat.

Not only does it ensure that you can lose more fat but can also make more and easier muscle mass. That is ideal since your ‘bad’ mass shrinks more easily and your ‘good’ mass grows more easily. What is also a reason why HGH is now used much more by professional bodybuilders than ‘old school’ testosterone.

Hormone 2: insulin

This is one of the most powerful hormones that your body can make. It also plays an important role in your metabolism. Perhaps it is not surprising that bodybuilders also decide to inject this substance into their buttocks because they can grow more easily.

But as a normal person, you do not want to have as much insulin in your bloodstream. The dust is normally present to ensure that sugars and fats can be stored in your body. This allows you to store what you eat for when you need it.

If you have continuous high insulin levels, your body will often be in ‘storage’ mode instead of ‘burning’ mode. To lose weight, you ideally want to have as low as possible insulin values.

There even appears to be a clear link between chronically high insulin levels and having prevalence or obesity.

A good way to get and keep your chronic insulin levels low (and thus promote fat burning) is to eat low carbohydrate or to do intermittent fasting by, for example, following the 8-hour diet.

A combination of both is of course even better.

Hormone 3: norepinephrine

The hormone norepinephrine is a stress hormone. This is created to make you sharper and more alert. It is the brother of adrenaline chemically.

If you have nothing to eat for a long time (or whole day), your body will produce the hormone norepinephrine from ‘stress’. Because of the stress, you would be able to take action evolutionally faster to find food. In addition, the hormone causes you to release more fat to use this as an energy source.

Because of the effects of norepinephrine, fat burning can increase by up to 14%.

This, of course, makes it a lot easier to lose weight. Especially in combination with the benefits of the decrease of insulin and increase of the human growth hormone.

Benefits of the 8-hour diet

As you have read above, intermittent fasting has a lot of general advantages. Below I will give you some more specific benefits of intermittent fasting that you will also experience with the 8-hour diet.

# 1: losing weight and losing belly fat

Your weight is one of the most important parameters of your overall health. Is your BMI good? Then it will usually mean that woman shows a pants to big around her waist lineyou have little to complain about as a healthy person.

The 8-hour diet is a perfect way to ensure that you lose weight. This is because you create a larger negative energy balance with it.

That is because on the one hand – intentionally or unintentionally – you defeat a meal so that you eat ‘less’ and thus waste.

On the other hand, you burn more calories because your metabolism can accelerate up to 14% through intermittent fasting.

The decreasing insulin values also make it easier to lose weight and even see improvements in type 2 diabetes. That is not a bad side effect.

Research shows that you can lose 3 to 8% of your weight in a period of 3 to 24 weeks. The same study also showed that you can lose 4 to 7% of your waist circumference, which indicates that you lose belly fat.

# 2: recovery of body cells and genes

If you relatively often eat a meal, your body is actually constantly digesting and processing food.

Once you finally are fasting, then your body has the energy (and especially the time) to repair damaged cells, to clean up dead cells and to metabolize the waste that is between the cells.

Research shows that different genes and molecules involved in healthy aging – and your immune system – are positively influenced by a long period of fasting.

Never fasting is like having a car that is constantly on. Because of this, you offer your car (read: body) never rest. Do you really want it? Then it will last a lot longer.

# 3: reduction of oxidative stress and inflammation

Another additional advantage of not eating for a long period is that you will also cause fewer ‘problems’ in your body that normally happen.

Oxidative stress is a biological mechanism that makes you age faster (and is also involved in many chronic diseases). Free radicals released from oxidative stress damage different parts of healthy body cells such as your DNA, proteins and fats.

You often see oxidative stress in people with an unhealthy lifestyle. For example, it is often the result of obesity, low blood sugar levels, smoking and excessive alcohol consumption. But medication, too much exercise and long sunbathing can also cause things to go wrong in your body.

It is fortunate that intermittent fasting can also help with this. Your body improves its resistance to oxidative stress when you do not eat for a long period of time. This is mainly due to the fact that your immune system functions much better by temporarily stopping food.

Also, the number of inflammations is much lower by following a form of intermittent fasting such as the 8-hour diet. Again, this has to do with getting your body a bit of rest, which in the long term reduces the chance of a lot of chronic illness.

# 4: reduces the risk of type 2 diabetes

Type 2 diabetes is one of the biggest health problems the world is currently struggling with.

diabetes-type-2Every year more than 1.5 million people die from the direct effects of type 2 diabetes.

The main reason for this is that people ingest a lot of sugars and at the same time have high insulin levels. As a result, the pancreas is overloaded and at the same time, insulin sensitivity deteriorates rapidly.

Intermittent fasting like the 8-hour diet will cause your blood sugar level to drop and your insulin sensitivity increases. All this by simply not eating several hours a day.

# 5: lowers cancer and Alzheimer’s risk

Your body is not perfect. Cells occasionally go to pieces and parts of them too. If nothing is done, the cells can die completely and even destroy surrounding cells.

alzheimer showing a brainProgrammed cell death (autophagy) is the process by which cells break down broken parts, repair or even “finish” themselves.

Fasting ensures that the autophagy process is set in motion to repair or clean up damaged cells.

This autophagy provides protection against various diseases where cell division and the health of cells are central, such as cancer and Alzheimer’s disease.

There are even studies that allow animals to fast for long periods with promising results.

It is even possible that you can prevent and partly reverse cancer (in animals) by fasting long periods.

A small study in people with Alzheimer’s disease showed that the symptoms of the disease improve enormously by only doing intermittent fasting.

# 6: improves brain function

Alzheimer’s disease is a brain disease and intermittent fasting improves this brain disease. It is therefore not surprising that other functions of the brain improve a lot.

Intermittent fasting can stimulate and promote the growth of new nerve cells – which is, of course, good for your brain function. Also, following the 8-hour diet ensures that you start to make more BDNF (Brain-derived neurotrophic factor).

This substance is involved in forming new synapses in your brain. It is also important for your memory and the learning process.

# 7: it retards aging

This is perhaps one of my favorite side effects of intermittent fasting.

100 years old lady celebrating her birthday

Especially because you do not have to do anything extra for it at all. Following the 8-hour diet can ensure that you live longer and do not age as quickly.

For example, it has turned out that every fasting can ensure that they live 83% longer every day.

It seems anyway that calorie restriction is the best way to extend your life. Especially studies in rats show very good results with caloric restriction.

However, there is no clear and unambiguous evidence in humans for extending your lifespan by means of calorie restriction.

However, intermittent fasting does improve certain health markers (cholesterol, inflammation, oxidative stress) that you can live on in the long term.

So in all probability intermittent fasting also contributes to healthy aging in people.

You will NOT live shorter in the worst case.

The disadvantage of the 8-hour diet?

Following the 8 hour diet has not only benefits. Below I give you three disadvantages that you should know.

# 1 It can be experienced as hard

Hard is obviously a very relative term. But some find the 8-hour diet hard. Especially the beginning is experienced as difficult tired because of your dietafter years ‘normal’ to have eaten.

But if you look at it objectively, the 8-hour diet cannot be hard by nature. You can eat 8 consecutive hours. That may sound little compared to the remaining 16 hours, but it is not.

If you start eating at 11 o’clock at night, you can get rid of your last bite at 7 o’clock in the evening.

Personally, I do not find this particularly difficult. During Ramadan, more than one billion people fast from sunrise to sunset.

That means in the summer months in western Europe that they are not allowed to eat AND drink from 6 in the morning until 10 in the evening. Also no water.

Now that’s difficult.

It takes at most 1 to 2 weeks to get used to the 8-hour diet. But with this, you know that it can possibly be experienced as hard.

# 2 You have to have a structured life

Following intermittent fasting automatically ensures that you have to plan your life much more.

intermittent fasting scheduleYou have to decide when you’re going to ‘eat’ and therefore take this into account with every meal you want to eat.

This also means that spontaneous actions and unscheduled extras do not fit very well in your eating schedule.

In the evening, a quick snack or drink will negatively affect your food window.

Because of this, you have to cancel the fun or decide to start eating much later so that you can grab a bite and drink with friends.

Of course, this is not a disaster but it is something that you have to take into account.

Do you have a hectic life or do many spontaneous dinners take place in your life? Then the 8-hour diet may not be the best diet for you to follow.

# 3 It is not a panacea

How wonderful the 8-hour diet and intermittent fasting also seems …

intensive-training woman… it will not solve all your health problems or overweight.
You will have to eat healthier.

You will have to move more often.

You will have to sleep better.

The 8-hour diet is at best a diet that you can follow to get the most out of a healthy lifestyle.

But it will not be able to correct or improve an unhealthy diet.

There are no shortcuts for a healthy lifestyle.

You really have to make an effort. So do not start the 8-hour diet with the intention to keep eating less healthy and then lose weight.

Perhaps that works in the short term …

… but in the longer term, it is guaranteed to be wrong.

My honest opinion about the 8-hour diet

I can not imagine that someone on earth will find the 8-hour diet difficult. Although it sounds pretty heavy not to eat at 4 o’clock, this turns out to be very bad in practice.

If you decide to take your first bite at 10:00 in the morning, you have to take your last bite at 18:00 in the evening. To make it more practical, you can also start eating at 10:30. Then you have until 18:30 to take your last bite.

As a result, you have an 8-hour eating window and you get stuck for the rest of the day (most of which is your sleep).

Of course, it will take some getting used to in the beginning if you’ve used your whole life to take your first bite at 7 o’clock in the morning and at night before sleeping to eat a curd cheese.

But as with everything in the human body, this will also have to get used to in the long term.

Because intermittent fasting basically has no disadvantages for healthy people AND because you do not have to eat less, it does not have to be experienced as heavy from the ‘hunger’ perspective.

Even if you combine it with a calorie deficit to lose weight (faster), you will find that it does not make your waste process more difficult, but easier.

This is because you spend a lot less time ‘eating’ through your smaller eating window. If you are allowed to eat, you may, for example, eat your 1500 kcal in a relatively short period. Because of this you still get full for your feeling.

The disadvantages of the diet (if you can really count them) fall in that case really to nothing compared to the benefits. I would actually recommend every person on earth to do some form of intermittent fasting as it almost only has benefits.

 

 

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Is Saturated Fat Bad and Unsaturated Good for You? Review + List

is saturated fat actually bad for you (Cheese BBQ)

Is Saturated Fat Bad and Unsaturated Good for You? Review + List

 

We need fat in addition to carbohydrates and proteins as a source of energy. However, one fat is not the other and they have different effects on our health.

Saturated fats have a bad reputation. They would cause heart and vascular disease. And if you think about that, that’s weird. We have been eating saturated fat (meat, eggs) for hundreds of thousands of years, while cardiovascular disease has only been an epidemic for a century. But what do we have to trust? Our common sense or the advice of The Nutrition Center?

I rely on science and searched it for you, I share my findings in this article.

What you will learn more about fats in this article:

  • What types of fat there are
  • What types of fat there are
  • Which types are bad and good for you
  • Why low-fat eating is not healthy
  • What are the foods that contain healthy fats

What types of fat are there?

We can divide the fats into two main groups:

  • Saturated fat
  • Unsaturated fat

If you want to know if saturated fat is bad, or unsaturated fat is good for you, you can also scroll down straight to the summary. If you really want to know all the angles, I would advise you to read this article in its entirety.

It is not possible to avoid saturated fat altogether, as both fats will always be present in fatty foods. It is true that you have foods that are high in unsaturated fat while they are low in saturated fat. So you have an influence on the amount of saturated fat you eat.

The difference between the saturated and the unsaturated fat are the chemical bonds. Saturated fats are fatty acids without double bonds. Unsaturated fatty acids have at least one double bond.

Saturated fatty acids have a solid form at room temperature (usually) while unsaturated fatty acids are (usually) liquid.

Saturated fat

Saturated fatty acids are found in:

  • MeatSaturated fatty acids are found in:
  • Cheese
  • Butter
  • Dairy
  • Coconut oil
  • Cocoa butter
  • Palm oil
  • All foods in which the above foods are processed

The following fatty acids are saturated fatty acids:

  • Arachidic acid
  • Behenic acid
  • Butyric acid
  • Caproic acid
  • Caprylic acid
  • Capric acid
  • Lauric acid
  • Myristic acid
  • Palmitic acid
  • Stearic acid

Many people have grown up with the idea that saturated fats are extremely unhealthy and that you should avoid them at all times. Yet saturated fats are necessary to stay healthy, we really would not be able to do without.


Saturated fats are the building blocks for many hormones that play a role in heart, liver and lung function and are necessary for nerve signal processing and keeping our immune system strong. Saturated fatty acids also form the building blocks for the cell membrane.


Saturated fatty acids are also required for the transport of fat-soluble vitamins (A, D, E and K2) and metabolic processes. These fatty acids also ensure the absorption of minerals.

Saturated fat and cholesterol

Yet saturated fatty acids have a bad name. It all started in the 70s of the last century. In 1977 Dietary Goals for Americans, a connection was made between eating saturated fat and increased cholesterol.

DietaryGoalsFortheUnitedStates1977

Health organizations in other countries took over and manufacturers came on the market with low-fat nutrition.

The theory was that saturated fat increased the (bad) LDL cholesterol. Elevated LDL cholesterol is seen as a risk factor for cardiovascular disease. This theory has never been proven (source) but is nevertheless the recurring theme in many dietary recommendations by health organizations such as The Nutrition Center.

And since elevated LDL cholesterol is a marker for an increased risk of cardiovascular disease, it seemed logical to eat less saturated fat.

Several studies have been conducted into the effect of saturated fat on cholesterol. However, the effect is weak and inconsistent and the investigations have methodological deficiencies.


If saturated fat really has such a big effect on cholesterol then you should be able to prove it easily. However, this is not the case up to now. The relationship between eating saturated fat and the rise of LDL cholesterol is therefore very debatable.


The story with cholesterol is that people with high cholesterol are more likely to have heart disease. This does not mean that cholesterol causes heart disease. Cholesterol is produced by the body to combat inflammation! High cholesterol can, therefore, be seen as a marker that there are problems (inflammation) somewhere in the body.

We also need cholesterol. For example, too low cholesterol is also associated with an increased risk of premature death.


Certain population groups eat an exceptionally large amount of saturated fat. Examples are the Masai (an African nomadic tribe) who drink a lot of full-fat milk and the population of some Polynesian islands that mainly eat coconut and derived products. These populations have healthy cholesterol and cardiovascular diseases do not occur


LDL cholesterol can be divided into two subclasses: small dense LDL (sdLDL) and large buoyant LDL.

sdldl Metabolism

It is the sdLDL cholesterol that is associated with an increased risk of heart disease. Eating saturated fat causes a shift of sdLDL cholesterol particles to the LDL with larger particles (large buoyant LDL). This actually reduces the risk of cardiovascular disease.

In addition, saturated fat provides an increase in good HDL cholesterol.

Cholesterol and low-fat diets

If fats are really that bad for us (like certain health organizations want you to believe) then you should see that in people who low-carbohydrate diet foodsare on a low-fat diet. Yet?

In the past, low-fat diets were the method to lose weight. They are still being followed, but they are being replaced by low-carbohydrate diets that are currently in the upper hand.

The reason is that low-carbohydrate diets are many times more effective and more profitable for health. If you would like to know more about this, I would advise you to read my article about the low-carbohydrate diet.

By regularly measuring the blood levels of people who follow a low-fat diet, you can follow the effects on cholesterol. This has been done in several studies. These studies showed that the poor sdLDL in the blood increased in people who ate low fat. While this decreased in people who had a low-carbohydrate diet.

It is eating a lot of carbohydrates, which causes a rise in bad cholesterol, while low-fat eating causes a decrease in good HDL cholesterol.


From this, you may conclude that low-fat diets are bad for your cholesterol while low-carbohydrate diets are good for cholesterol.


Meta-analysis to saturated fat

Meta-analyzes are a nice method to search for links. The data from multiple studies and studies are thrown into one big meta-analyse scheduleheap.

A meta-analysis was conducted which collected data from 21 studies to look at the relationship between eating saturated fat and cardiovascular disease. The conclusion was that it could not be shown that eating saturated fat increases the risk of cardiovascular disease. For this meta-analysis data were looked at of 348,000 participants who have been followed for 5 to 23 years.

The researchers of two other meta-analyzes came to the same conclusion.

Also in randomized controlled trails the researchers could not find evidence for an increased risk of cardiovascular disease for people who follow the Western diet compared to following a low-fat diet.

Health effects saturated fat

To be able to say something about the health effects of saturated fat, it is good to look at the different fatty acids separately. Every fatty acid has a different effect on health.

# 1: Health effects of palmitic acid

Palmitic acid is the most common saturated fatty acid in our Western diet. About 55% of the saturated fats in our diet come palm tree plantationfrom palmitic acid.

Palm oil is very rich in palmitic acid and it is used in a great number of foods, making it a big part of our diet. So it is often in bread, sauces and snacks. Other sources of palmitic acid are red meat and dairy.

Palmitic acid causes the LDL cholesterol to rise slightly. This is not as serious as it sounds. It is the large LDL particles and not the (harmful) small particles.

Studies have shown that palmitic acid has a negative effect on mood and that you feel less motivated by exercise. This is not favorable for the number of calories you burn, which also appears from studies.

Palm oil – the main source of palmitic acid in our diet – is also rich in omega 6 fatty acids. This is unfavorable to health (more on that later). It is therefore better to leave as many (ready-to-eat) foods with palm oil as possible. With this, you also provide nature with a service, because there are entire rain forests cut down for palm oil plantations.

Palm oil Rainforest cut down natural living for the Orangutans

# 2: health effects of stearic acid

Jar with coconut oilStearic acid is a saturated fatty acid which is also common in our diet. It is the most common saturated fatty acid on palmitic acid in our diet. It is found in animal fats and is found in some vegetable fats such as coconut oil and cocoa butter.

Stearic acid has a neutral to slightly lowering effect on LDL cholesterol.

A focused study showed that stearic acid did not increase the risk of cardiovascular disease.

Part of the stearic acid is converted by the body into the healthy, unsaturated, oleic acid. Oleic acid is also found in olive oil and avocado and is incinerated with reduced inflammation.

# 3: health effects medium chain fatty acids

Lauric acid is a medium-chain fatty acid, this is also referred to as MCTs which stands for Medium Chain Triglycerides or with MCFAs which stands for medium chain fatty acids (the fatty acids in MCTs).

Lauric acid with 12 carbon atoms is the longest in the family of MCTs.

Lauric acid increases the good HDL cholesterol in relation to total cholesterol. This is beneficial because it reduces the risk of cardiovascular disease.

Most vegetable oils contain only traces of lauric acid, while coconut oil and palm kernel oil are rich.

Did you know that your body processes MCTs in a special and lightning-fast way? They take an inward path to conversion to energy. You can read how that works in my article about coconut oil.

In the video below you see whether coconut oil is healthy or not:

Other MCTs are caproic acid, caprylic acid and caproic acid. They are in small quantities in animal fats. Caproic acid makes 5% of the fatty acids from coconut oil and 4% from palm kernel oil.

MCTs, increase (slightly) the metabolism. Certainly compared with saturated fatty acids that consist of long chains (palmitic acid and stearic acid).

Because MCTs promote the burning of calories, they help to lose weight. Yes, really, you read that correctly; fats that help with weight loss.


This, of course, does not mean that you have to stir a few scoops of coconut oil with each meal just to be able to lose weight. Fats are very high in calories and if you are not careful you will soon eat too many calories. What matters is that by replacing saturated fatty acids (such as snacks and ready meals) with MCTs (such as those from coconut oil or butter) your metabolism can improve.


W hat is also a favorable feature of MCTs is that they improve insulin sensitivity. This also helps with weight loss and the prevention of type 2 diabetes.

# 4: health effects myristic acid

Myristic acid is only in few foods and if it is in it is in relatively low quantities. Only in coconut oil and palm kernel oil is it in relatively higher quantities.

Myristic acid will increase LDL cholesterol. This involves the large LDL particles and not the dangerous small particles.

Because coconut oil and palm kernel oil also contain other fatty acids, the effect of myristic acid on the fats in the blood is neutralized.

# 5: health effects short chain fatty acids

Arachidic acid, behenic acid and butyric acid are short-chain fatty acids. These are also indicated with SCFAs, which stands for short-chain fatty acids.

The fatty acids hardly occur in our diet. There are small amounts in dairy and some fermented foods. Yet these fatty acids occur in our body, even if you do not eat dairy or fermented food. This is because the bacteria that live in our intestines produce these fatty acids.

It is the good bacteria that live on fibers that produce these fatty acids.

bacteria-short-chain-acidification

Because these fatty acids are important for our health, it is important that we keep our intestinal flora healthy by including sufficient (fermentable) dietary fiber (prebiotics) in our diet.

Saturated fat and cardiovascular diseases

There is no evidence that eating saturated fat causes cardiovascular disease.


It is, therefore, a mystery to me why the Nutrition Center maintains that saturated fat is bad for heart and blood vessels. But if I have more questions marks about the Nutrition Center.


It is also not the case that eating a lot of saturated fat can reduce the risk of cardiovascular disease. It simply does not affect the risk. What has proven to influence the risk of cardiovascular disease are carbohydrates and another type of fat: trans fats. More about trans fats .

The effect of saturated fat on health is neutral.

However, the effect of certain unsaturated fatty acids on health is positive. This involves omega 3 fatty acids.

This has been proven to contribute to reducing the risk of cardiovascular disease.


In order to reduce the risk of cardiovascular disease, it is better to opt for a diet rich in Omega 3 fatty acids, vegetables, fruit and fewer trans fats.


Differences between saturated, unsaturated fat and trans fat

We have just read that saturated fat, despite its bad reputation, is not that bad at all. Your body needs fat. As a source of energy, for certain body processes and vitamins.

Trans fats

Trans Fat like you find in MC Donald's food etcScientists unanimously agree on artificial trans fats. This should be avoided at all times, like the plague. They are very harmful to your health; they provide inflammation.

This increases the risk of chronic diseases such as cardiovascular disease and type 2 diabetes (in fact all conditions that are covered by the metabolic syndrome).

To indicate how harmful trans fats are, I can tell you that in 2015 the American food and commodities authority gave manufacturers until 2018 the time to dispose of their foods from trans fats.

In a number of European countries such as Austria, Switzerland, Norway, Iceland and Hungary, trans fats are already banned or strict regulations apply. In the Netherlands artificial trans fats are still permitted at this time.

The annoyance of trans fats is that they do not have to be mentioned on the labels of the food packaging. Fortunately, you can recognize them by cries in the manner of ‘partially hardened vegetable fat’, ‘hydrogenated fat’ and ‘part hardened oil’.

Trans Fat are banned cartoonIn a number of European countries such as Austria, Switzerland, Norway, Iceland and Hungary, trans fats are already banned or strict regulations apply.

The Netherlands is a one of the countries where artificial trans fats are still permitted at this time.

The annoyance of trans fats is that they do not have to be mentioned on the labels of the food packaging.

Fortunately, you can recognize them by cries in the manner of ‘partially hardened vegetable fat‘, ‘hydrogenated fat‘ and ‘part hardened oil‘.

Artificial trans fats are created by the industrial processing of unsaturated fatty acids. This is done by food manufacturers to extend the shelf life of fats and to improve the feel and texture in the mouth. They do this by hydrogenating unsaturated fatty acids; adding hydrogen atoms to unsaturated fats. As a result, solid fats are made from liquid oils.

You also have natural trans fats. These are for example in butter. This has not been shown to be harmful to health. For example, artificial trans fats, such as margaine, have been scientifically proven to be harmful to health.

In the image below you can see how margarine is made. The step in yellow is the step where trans fats occur.

Margarine Manufacturing Process

Of course it is great fun for the manufacturers that they can make a hard and cheap vegetable oils a hard fat (such as margarine) which has a longer shelf life and feels better in the mouth. But with this, they also change a healthy oil into a very unhealthy fat. And the annoying thing about this is that you can not tell from the packaging how many trans fats are exactly in it. Therefore, it is best to avoid the best foods with the earlier mentioned cries (such as partially hardened vegetable fat).

Foods where you have to be alert to possible trans fats are:

  • fried food
  • Peanut butter (certain brands)
  • Ready-made meals
  • Potato chips
  • Snack
  • Frozen pizza
  • Coffee creamer
  • Margarine
  • baking and frying

Saturated fat

Saturated fat is usually fixed at room temperature, whereas unsaturated fatty acids are usually just liquid. Foods that contain saturated fats-foodsa relatively large amount of saturated fat have an animal origin.

Examples are red meat, certain parts of the pig and chicken, dairy products such as butter, (full) milk, cottage cheese and cheese.

Some foods with a vegetable origin are also rich in saturated fatty acids. Coconut oil and palm oil stand out in the eye. Palm oil is widely used by the food industry.

As a result, there is often a lot of saturated fat in cakes, cookies and snacks.

Unsaturated fat

Unsaturated fatty acids are known as healthy fatty acids. What is right. They are mainly found in foods with a vegetable linseed oilorigin and to a lesser extent also in certain types of fish.

The unsaturated fatty acids in fish are also of the type (EPA + DHA) that are extremely important for your health.

The unsaturated fatty acids are divided into 2 groups: the polyunsaturated fatty acids and the monounsaturated fatty acids.

Monounsaturated fatty acids are in:

  • Nuts
  • Seeds
  • Avocados
  • Vegetable oils such as olive oil, peanut oil, sunflower oil and rapeseed oil

Polyunsaturated fatty acids are contained in:

  • Fish; oily fish species in particular (salmon, herring, mackerel, sardines)
  • Chia seed
  • Hemp seed and hemp seed oil
  • Walnuts
  • Rapeseed oil
  • Linseed and flaxseed oil

The above polyunsaturated fatty acids are especially rich in omega 3.

The following foods with polyunsaturated fatty acids are especially rich in omega 6:

  • sunflower oil
  • Peanut oil
  • Soya oil
  • Safflower oil
  • Corn oil
  • Margarine
  • Liquid baking and roasting products
  • Peanuts and peanut butter

As far as omega 6 fatty acids are concerned, it is important to know a few things.

Linoleic acid is an omega 6 fatty acid which is essential. The body can not make this itself and it has to come out of the diet. It is in vegetable oils and because margarines and liquid baking and roasting products are made from this, it is also included.

If we do not eat enough omega 6 fatty acids, then we become ill. They are involved in multiple body processes and the prevention of cardiovascular diseases. Children need omega 6 fatty acids for growth.

omega6-omega3-balansDespite the fact that omega 6 fatty acids are healthy, we have to be careful with them. That sounds very contradictory, of course, and I will explain to you how that works; omega 6 fatty acids are pro-inflammation while omega 3 fatty acids are anti-inflammation.

A balance between omega 6 and omega 3 fatty acids is therefore important.

We need inflammation to survive. It protects our body against infections, but it is harmful if there is too much inflammation. In modern society, many people are confronted with chronic diseases (such as cardiovascular disease, type 2 diabetes and cancer) that have inflammation at the basis.

This has to do with our modern diet. What is rich in omega 6 fatty acids and low in omega 3 fatty acids. This while a balanced diet causes a decrease of inflammation.

Sunflower oil don't use itOur Western diet is rich in omega 6 fatty acids because in many foods (cheap) vegetable oils are processed. Think of sunflower oil and margarine that can be found in many foods.

An optimal ratio omega 6 and omega 3 fatty acids is 1: 1 (source). In our Western diet, however, this ratio is 16: 1 (source).

That is why we always advise to focus on more omega 3 and less omega 6.

Not because omega 6 is unhealthy, but because the ratio omega 6 / omega 3 is otherwise unhealthy.

Studies show that if saturated fats in the diet are replaced by omega 6 fatty acids, the risk of cardiovascular disease increases significantly.


I believe that the Nutrition Center is completely wrong on this point. They advise to replace saturated fats for unsaturated fatty acids by replacing, for example, butter with margarine or soft margarine.


Diets high in omega 6 fatty acids have also been shown to provoke depression and violent behavior. This while omega 3 fatty acids improve mental health, such as depression.

You can lower your omega 6 fatty acids in your diet by replacing vegetable oils such as sunflower oil and margarine with coconut oil, butter or olive oil.

You could also replace peanut butter for a nut paste. Peanut butter is very rich in omega 6 while it does not contain omega 3. This is unfavorable. In addition to omega 6, nuts also contain omega 3 fatty acids. Walnuts in particular are a good source of omega 3.

By using as much unprocessed food as possible, you automatically exclude many omega 6 fatty acids. Many processed foods contain vegetable oils rich in omega 6.

Conclusions – summary

We summarize everything with the following points:

  1. There is no evidence that saturated fat causes cardiovascular disease or that less saturated fat causes a reduction in the risk of cardiovascular disease.
  2. Artificial trans fats are very harmful and cause cardiovascular diseases.
  3. The effect of saturated fat on health is neutral while the effect of unsaturated fatty acids is positive.
  4. Omega 3 fatty acids are healthy and reduce the risk of cardiovascular disease.
  5. With unsaturated fatty acids an optimal balance of 1: 1 between omega 6 and omega 3 fatty acids is important to prevent inflammation

A number of nuances have to be made here:

  • Give preference to unsaturated fatty acids, this fact contribute to better health (but do not worry if something is in saturated fat and fry an egg safely in coconut oil).
  • Pay attention to what you replace saturated fats. If, for example, these calories are replaced for refined carbohydrates or added sugars, this is only worse for health! Replace foods rich in saturated fatty acids for foods rich in unsaturated fatty acids (omega 3 fatty acids), proteins or unprocessed (slow) carbohydrate sources such as vegetables or fruit.
  • For unsaturated fatty acids, ensure a good balance between omega 6 and omega 3 fatty acids. A ratio of 1: 1 is optimal. A diet high in omega 6 fatty acids will cause inflammation which increases the risk of chronic diseases.
  • Avoid artificial trans fats at all times. These are very harmful to health and cause inflammation and an increased risk of chronic diseases.

The explanations on these points can be found in this article.

List of saturated fats that you better not eat

Certain foods contain unhealthy additives in addition to saturated fats. It is therefore better to leave it or not to eat too often. It’s about:

  • Pizza; rich in saturated fatty acids and contains a lot of refined carbohydrates. Frozen pizzas also often contain trans fats and other artificial additives.
  • Processed meats; this often includes dextrose or glucose syrup (or other forms of sugar) or starch. This in addition to all kinds of flavors and other E-numbers. Processed meat products are best replaced by unprocessed meats, fish or a vegetable meat substitute such as tofu.
  • Fried food; these contain unsaturated fat and are often rich in omega 6 fatty acids which is unfavorable for a healthy omega 6 – omega 3 balance. Deep-fried food usually also contains trans fat and other artificial additives.
  • Ice cream; this is rich in saturated fat but also very rich in sugars.
  • Pastry; rich in saturated fat, sugars, refined carbohydrates and usually also trans fats.
  • Snacks; rich in saturated fat, refined carbohydrates, often contains trans fat and artificial additives.

List of saturated fats that you can eat

Certain foods contain saturated fat but do not have a negative effect on health (or even a positive effect on health). You can therefore simply eat these without worrying about your health. Examples:

  • Greek yoghurt
  • Full yogurt or cottage cheese
  • Unprocessed meat
  • Unprocessed poultry
  • Unprocessed (fatty) fish and seafood (very healthy)
  • Coconut oil
  • Butter
  • Ghee
  • Full-fat cheese
  • Extra virgin olive oil (very healthy, should use cold for maximum health impact)

Put the emphasis on foods rich in omega 3.

Cooking-Preparing

When preparing meat, poultry or fish you can not fry it but grilling, baking, steaming or cooking. For baking you can best use coconut oil, ghee, butter or olive oil.

In this article I discuss what is good coconut oil and what to look for if you are going to buy it.

Olive oil is also perfect for cold use in, for example, salads. By using it cold, the healthy antioxidants remain the best.

You always can make some healthy oils yourself with this Oil Press Machine;

BAOSHISHAN Household Oil Press Machine Small Oil Press for Press Peanut Sesame Rapeseed Walnut Oil Cold Press Machine

 

                   

Important: Leave your reaction and any additions below.

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

 

Why Almost All Coconut Oil Processed Junk IS + 3 Good Variants

All Coconut oil good

Why Almost All Coconut Oil Processed Junk Is  + 3 Good Variants

You walk through the supermarket and want coconut oil. What do you see? Dozens of brands with fantastic statements like: 100% pure, extra virgin, cold pressed, organic etc. But what does that all mean? And cannot everyone say that about coconut oil?

To answer those questions, I interviewed coconut oil expert Bob Wright, especially for this article. So you can hear first-hand how it really is.

Are you ready with all the contradictions in the media? Discover the truth about coconut oil here!

In this article you will learn:

  • The truth about coconut oil (90% of the products on the market is junk)
  • The REAL reason why authorities may be so negative about coconut oil
  • How you can recognize qualitative virgin coconut oil (and which I recommend to you)
  • What spells on coconut oil are all nonsense and everyone can call (no legislation)
  • The proven health benefits of virgin coconut oil compared to the junk version
  • And much, much more …

Coconut Oil Uses and Benefits – Bob Wright

How bad (copra) coconut oil is made

Coconut oil is still immensely popular and many people are proud that they have replaced coconut oil with vegetable oil. But there are more and more stories and news reports that coconut oil would be unhealthy for you.

How is that exactly?

Copra coconut oil

Why is coconut oil seen by health authorities, such as the Nutrition Center, as unhealthy? The biggest problem is that almost all coconut oil on the market is refined (also known as copra). Let me give you a glimpse into the process of making processed coconut oil.

Mostly in the western world, the kernel (which contains the flesh) is also called the coconut, but that is actually not entirely correct. The whole stone fruit is The Coconut!

The process of copra is that the kernel of the coconut is opened by means of a large knife. Nothing is done with the coconut water that runs out.

There are 2 methods on which the bad copra coconut oil is dried:

  • Oven dried
  • Sun-dried

Method # 1: oven-dried coconut oil

Let’s start with drying in ovens. The half caps of the kernel are put in ovens to dry.

However, if you want the flesh to be well preserved, it must be dried within 4 to 5 hours. In the process of copra, drying in ovens can take up to 2 days, and that is far too long.

The fire in the oven is also fueled with kerosene, which does not benefit the smell and taste of coconut oil because the fire is underneath and the vapors and smoke go up.

Coconut oven exterior

Photo 1: oven from the outside

Coconut oven interior

Photo 2: oven on the inside, cells are placed side by side

oven-cells-heating-with-kerosene

Photo 3: oven on the inside, cells are already lit.

Method # 2: sun-dried coconut oil

The other process of drying is drying outside in the sun. This process takes 3 to 4 days. The problem of drying in the sun is that you do not have sun every day. Some nights can also be damp, which gives mold and bacteria the chance to multiply quickly.

Copra-drying method-single-days-in-the-open-air

Photo 4: sun-dried coconuts are moldy but coconut oil is still made from it

The middle coconut that looks good has been added for the photo I am sure. As you can see, everything has become downright filthy because it has been lying in the sun too long and there have been vermin and birds on it.

three-qualities coconut

Photo 5: 3 categories of coconuts – left shelf life of 6 months, middle 4 months and right 2 months

Sun-dried coconut oil is awfully dirty and is therefore deliberately refined. It is then odorless, colorless and stripped of a lot of nutrients. The only thing you keep through this process is fat.

The reason why coconut oil is manufactured in this way is that it is a cheap way of producing. Many families in Asian countries use copra coconut oil for cooking because it is cheap. People who have more to spend go for a healthier alternative.

And yes, this processed copra coconut oil is also sold in Europe and the US as healthy coconut oil.

Making the right (healthy) way of coconut oil

Because all good nutrients in the processed copra coconut oil have been lost, the use of this coconut oil junk may have a counterproductive effect, with all sorts of increased health risks as a result.

The process of unprocessed virgin coconut oil is fortunately very different.


Virgin coconut oil is a name for pure unprocessed coconut oil that contains a large number of nutrients from the coconut.


Process 1: Cell repulsed with a hammer

All requirements for making virgin coconut oil are very high. First of all, the peel of the kernel is removed. When the peel is off, keep your flesh over with a red peel. That red skins are shaved off leaving you beautiful white flesh.

Process-step-1-ISO-prescription

Process 2: scraped off red skin/layer

Proces-step-2

You keep the beautiful pulp:

Proces-step-3

Process 3: opening and removing coconut water

remove the water

Process 4: grinding machine from large pieces of white coconut meat to coconut grater

Process-step-4-cutter-machine-grind-of-the-large-pieces-white-coconut-fruit-meat-to-coconut-grater

Then it is placed in a dry room where the wet flesh is ground. The dehydrator removes the moisture from the coconut with hot air (temperature up to 40 degrees). They also call this cold-pressed, because the coconut oil is pressed under 55 degrees. In this way, all important nutrients in the coconut oil are retained.

In this way, the coconut meat is handled in a healthy and responsible manner. Obviously, this process takes more time.


The production of copra coconut oil is not looked at anywhere. During the heating and drying of the coconut oil, the temperatures are already too high, so that all important vitamins, polyphenols and minerals are lost. The only thing that matters is that all the oil is removed from it, up to the pulp.


After drying, virgin coconut oil is placed on the cooling table and the temperature is reduced to 28 degrees.

Process 5: Dry the coconut grater in the dehydrator

Dry the coconut grater in the dehydrator   Dry the coconut grater in the dehydrator put it on a table

Process 6: pressing dried coconut rind

Process-step-6-dried-coconut grater-to-the-press-temperature-controlled

Process step-6 filter system

Process 7: filtering

When filtering virgin coconut oil, it goes wrong for many large companies. They press under very high pressure, which means a lot of frictional heat is involved. After all, the production process has to go fast, because money has to be earned.

The disadvantage of this is that the structure of the coconut oil changes. The molecules are partly pulverized by pressing. You will notice this with tests.

This company in Sri Lanka therefore only works on small-scale production, but of high quality. This company is the only company in the world that uses this special filter system in the field of coconut oil.

Which coconut oil is good?

The key question is which virgin coconut oil is good for cooking, baking and roasting. After all, there are so many different coconut oil products on the shelves. But in fact, most coconut oil brands differ little from each other.

The majority is processed and deodorized coconut oil that does nothing for your body. These products only work counterproductively and are possibly the cause of coconut oil being exposed to bad daylight.

The only thing that makes these brands different is the different stickers on the pots. That is what makes the big difference, the content remains the same and that is fat without any nutrients.

But what do you have to buy?


Key features qualitative virgin coconut oil

  • Virgin (cold-pressed) with an ISO number on the packaging
  • Unprocessed (unrefined and not deodorized)
  • In glass jar for sale (less processing and you can view the color)
  • Country of origin is listed
  • There is a manufacturer or supplier on the pot
  • The process of coconut oil can be seen in
    (sayings like 100% raw, cold pressed etc. you better ignore all because everyone can say that without legislation)

Main features of bad copra coconut oil

  • The coconut oil is deodorized
  • The coconut oil is in a plastic package instead of a glass jar
  • The coconut oil is very cheap
  • Snow white at the bottom instead of a brown haze: may indicate excessive heating
  • Only liquefy at approximately 30-33 degrees instead of 25 degrees: can indicate refined
  • Crumbly instead of smooth: can indicate refined
  • Edge with black or green haze: may indicate mold
  • Dirty tasting coconut oil: can indicate mold
  • Strongly scented coconut oil: can indicate added aromas

Of all types of coconut oil in the supermarket, there are 3 brands (possibly even more) that can be recognized as virgin coconut oil and meet the above characteristics.

I have to say that this is more mass production, so the quality can sometimes be slightly different.

What spells on coconut oil are all nonsense

When it comes to coconut oil, do not be fooled when reading a label. Legally, there are no rules, so producers can say what they want.

You can read various health claims on the packaging of coconut oil products. But these cries are actually meaningless claims. Especially coconut oil products made with the copra method can make these health claims impossible.

Let me take a closer look at the discharges on the packaging:

  • 100% pure / 100% natural / raw etc.
  • Organic * – only the origin is organic and only one-time control
  • Extra virgin as this ‘extra’ says nothing legally that with coconut oil, not with olive oil (NVWA)
  • Cold pressed (below 55 degrees) – in the ovens at the pressing there is a higher temperature

Biological says nothing: an inspector comes to check whether the origin of the coconut oil is organic and since pesticides are not necessary, everyone falls under it.

After that, the production process is never subjected to a check. Also, it never looks at how the coconut oil is produced and you can do everything in terms of processing what you want and continue to call it organic.

Health benefits of virgin coconut oil

It is true that coconut fat contains the most saturated fat of all fat and oil types. But saturated fat does not cause increased cholesterol. It is not saturated fat which is bad, but processed (industrial) fat.

Research shows that the risk of cardiovascular disease rises in people who eat trans fats (processed fats) and processed carbohydrates increases, NOT in people who ate saturated fat from unprocessed foods (source).

It is therefore only the question which coconut oil has been used in various studies that have shown that coconut oil is outright bad for you. There is a substantial difference between processed junk as copra coconut oil and virgin coconut oil of high quality.

In two separate rat studies, virgin coconut oil was compared with copra coconut oil and peanut oil (based on peanut). The virgin coconut oil reduced the total cholesterol level, the LDL cholesterol (also called the bad cholesterol), oxidized LDL, triglycerides values and increased the good HDL cholesterol (source). Virgin coconut oil also had beneficial effects on blood clotting and total antioxidant status.

The oxidation of LDL (narrowing and high blood pressure as a result) can be prevented with strong antioxidants, and these are mainly in vegetables, fruit and also in virgin coconut oil.

Coconut oil contains mainly fatty acids from medium chains (MCT, Medium Chain Triglycerides). This is in contrast to most fats. These fatty acids with a medium chain have been shown to be healthy and good to take in diabetes. They lower blood sugar levels and increase insulin sensitivity. With a good coconut oil, there are less long chain fatty acids.

As you know now, ordinary copra coconut oil is mainly made from coconut pulp and dried under very high temperatures. All good nutrients have been lost through the sun- and oven-dried method.

With cold-pressed virgin coconut oil, you largely preserve the good nutrients such as vitamin A, vitamin E, lecithin, carotenes, minerals, polyphenols and phytosterols. And that is precisely what makes virgin coconut oil better and healthier than the refined coconut oil.

Lose weight with coconut oil

There is reasonable evidence that coconut oil can help with weight loss. A study of obese women showed that coconut oil reduces your body weight, BMI and waist circumference. The decrease in waist circumference is most important because you may lose the unhealthy visceral belly fat. In this study, soy oil did not result in a decrease in waist circumference.

The medium chain fatty acids in coconut oil are known to cause moderate consumption (15 to 30 grams) to result in the daily burning of 5% more energy.

Another study showed that the subjects, who ate medium fatty acids at breakfast, consumed less food during lunch. Another advantage is that these fats are used more quickly by the body to produce energy than for the storage of energy (body fat).

In short, the fatty acids in pure unprocessed coconut oil improve blood lipids in both animals and humans and can help you increase your metabolism, support the feeling of satiety and help you lose weight.

Turmeric and Coconut Shot – Cold Pressed Tasty Turmeric and Coconut Drink – (Box Of 9)

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How much Water Drinking per Day Is Optimal (to lose belly fat)?

much water drink per day

How much Water Drinking per Day Is Optimal (to lose belly fat)?

Water is perhaps the most underestimated nutrient when it comes to weight loss and weight loss. Of course, a long-term caloric deficit is necessary for weight loss, but drinking enough water daily is extremely important if you want to lose weight successfully.

The importance of drinking water cannot be emphasized enough. Unfortunately, most people do not drink enough water. A person can weeks without food, but only a few days without water. Water plays a crucial role in almost every vital physical function.

What you will learn about drinking water in this article is:

  • How many liters of water you should drink per day
  • Whether you can lose weight faster with water
  • Drink countless health benefits of water
  • How to prevent water poisoning and dehydration
  • Which foods are good for the moisture balance
  • 5 Tips for preventing fluid retention
  • What you can and can not drink during fasting
Nomader Collapsible Water Bottle with Leakproof Screw Top for Travel, Sports and Outdoors.    BUY IT HERE!!

How much water do you have to drink every day?

water from bottle to glassAround 60% of the human body consists of water. We constantly lose fluid from our bodies through urine and sweat.

Water is essential for good health, yet needs vary by individual.

How much water you need depends on many factors, including your health, how active you are and where you live.

Different authorities often give contradictory advice when it comes to drinking water. The Nutrition Center advises people to drink 1.5 to 2 liters of water.

Different health organizations around the world give other advice when it comes to drinking the number of liters of water per day.


The American Health Authority (IOM) suggests that 3.3 to 3.7 liters of water per day are sufficient for men and 2.7 liters for women. This moisture recommendation includes the water contained in beverages and foods.


In addition to various agencies, you still have health gurus who claim that we have to drink water all day long because otherwise, we run the risk of dehydration.

As with most things, it depends on the individual and there are many factors (both internal and external) that ultimately influence and determine our water needs. Something that I will come back to extensively later in this article.

Drink plenty of water helps with weight loss?

Losing weigth with drinking waterCan you lose weight faster with drinking lots of water? This question is regularly asked to my when I am training clients.

There are several health claims when it comes to losing weight and drinking water. It would increase your metabolism and reduce appetite.

I can be quite short about it: drinking glass of water is a healthy and simple way to lose weight.

Since water is calorie-free, it is generally linked to reduced calorie intake and weight loss. This is mainly because you drink water instead of drinks, which are often full of calories and added sugars.

For that reason, it is also important that children are encouraged to drink water from an early age. In this way, it can be prevented that they are at risk of being overweight.


Several studies have shown that drinking 500 ml of water temporarily stimulates the metabolism by 24-30%.


It is best to drink cold water if you want to lose weight as this creates a greater thermal efficiency. The body has to use extra energy to heat the drunk water to body temperature.

Drinking water about half an hour before a meal also stutters the hunger, so you get fewer calories and lose weight in the long run.


A 3-month study shows that participants who drank 500 ml of water before meals had 44% more weight loss than those who did not.


Advantages of drinking enough water:

  • Water quenches hunger
  • Water temporarily stimulates the metabolism
  • Water does not contain calories as a thirst quencher
  • Drinking water causes weight loss
  • Drinking water helps the kidneys to remove waste products from the body
  • Water is cheap (tap water)
  • Water gives you energy (healthy fluid balance)

The answer is clear: drinking enough water can help you lose weight faster, especially when combined with a healthy diet.

Moisture from food

cucumber moistureBut drinking glass of water is not the only thing that ensures a healthy fluid balance.

You also get moisture from your food inside.

In addition to drinking water, the moisture in drinks and food also helps to keep your fluid balance up to standard. For example, a cucumber is largely water. It consists of more than 90% moisture.

Fruit and vegetables in particular are water-rich food sources. They consist largely of moisture. Meat, fish, eggs and especially fruits and vegetables all contain considerable amounts of water.

You sometimes hear people say that you should not count coffee and tea because it contains caffeine. They mean that these drinks would promote urination. However, this is greatly exaggerated.

The diuretic effect (dehydration) of coffee and tea is in fact very weak. So you do not have to worry that you dry out because you drink a few cups of coffee every day.

Drinking too much water is unhealthy

drinking to much water man showing painWhen do you drink too much water?

A student find out in a dangerous way. He barely survived in 2005 a water poisoning during a greening ritual.

The student drank between 5 and 6 liters of water in three hours. Not much later he collapsed and lay in intensive care for a day and a half.

Not drinking enough water can cause symptoms such as fatigue, dizziness and muscle stalls. Conversely, drinking too much water can lead to water poisoning, also known as water intoxication.

Drinking too much water in a short period of time increases the amount of water in your blood. It dilutes the electrolytes in your blood, especially sodium.


We speak of hyponatremia if the sodium content – as a result of drinking too much water – is lower than 135 mmol / l.


The minerals potassium and sodium ensure a balanced fluid balance in and outside our body cells. When the level drops, due to excessive water use, the fluids move from outside to inside, causing them to swell.

If this happens to brain cells, this can lead to life-threatening situations. Water poisoning results from the swelling of cells. When the brain cells swell, the pressure in the skull increases.

This pressure causes the first symptoms of water poisoning, including:

  • A headache
  • Nausea
  • Vomit

In severe cases of water poisoning there may be:

  • Raised blood pressure
  • Double view
  • Sleepiness
  • Sleepiness
  • Difficult breathing
  • Muscle weakness and cramps
  • Loss of consciousness (coma)
  • Brain edema (fluid accumulation in the brain) can lead to damage to the central nervous system and even lead to death

Normally you do not just get water poisoning. Most cases of water poisoning have been reported among soldiers and participants of sporting events who drank away liters of water.

Water poisoning occurs especially in endurance sports (marathon, cycling). Drinking too much water often occurs in sports that want to avoid the symptoms of dehydration.

The symptoms of hyponatremie (drinking a low sodium content through too much water) can be misinterpreted as dehydration.


The US military has established guidelines after diagnosing wrong diagnoses with soldiers. Soldiers did not die because they were dehydrated, but because of water poisoning as a result of repeated oral hydration.


How much water is drinking too much?

The big question is of course: when do you drink too much glass of water?

Let us first say that everything is poisonous in large quantities, even water.

We speak of overhydration and water poisoning when you drink more glasses of water than your body can handle and the kidneys can no longer drain excess water as urine.

But the amount of water you drink is not the only factor in water poisoning. Also how long you take to drink a certain amount of water is important.

You have a greater risk of water poisoning if you drink a lot of water in your short time. The risk is much less if you drink the same amount of water over a much longer period.

A low sodium level as a result of too much water (hyponatremie) can occur if you drink 3 to 4 liters of water in one go. If you drink something like 5 liters of water in one go, you even die.


The kidneys can process about 5 to 7.5 liters of water per day. However, they can not filter more than 1 liter of water per hour.


Of course, it also differs per person how much water you can drink and in which circumstances you are. A man of 2 meters can drink more water than a woman of 1.60. And you also drink more water on average in the summer than in the winter. All these factors affect the amount of moisture that the human body needs.

How many liters of water you really need

A healthy fluid balance is essential for survival. For that reason, evolution has given us complex mechanisms that regulate when and how much we drink. You can compare it with breathing, we do it without consciously thinking about it. As soon as we become slightly dehydrated our body comes into action: we get thirsty.

A good rule of thumb is to listen to your body and drink when you are thirsty.


The thirsty instinct is very reliable and works fine for the majority of people. After all, our ancestors did not have official drinking advice in prehistoric times.


Despite all guidelines and well-intentioned advice, no one can tell you exactly how much water you need. As I wrote earlier, it differs per person. Some people function better when they drink more water.

If you want to keep things simple (always a good idea), this directive should work for 90% of people:

  • Drink two glasses of water if you are thirsty
  • If you are not thirsty, stop drinking water
  • In warm weather and physical effort, drink more water to compensate for the lost moisture

This rule of thumb must in principle be sufficient to maintain a good moisture balance. Just by the color of your urine, you can see if you have drunk enough water. A dark color may indicate that you have received too little moisture.

Under normal circumstances, healthy adults should drink about 2 liters of water per day.

I do not recommend relying on thirst alone and the color of the urine for certain ‘risk groups’. For athletes, elderly and pregnant women, it is wise to drink extra water. This also applies, of course, to people who are ill and lose a lot of fluid (for example due to vomiting or diarrhea).

Daily fixed drinking moments

2 glasses of waterIf you want to lose weight with water and find a way to maintain your fluid balance, then it is advisable to schedule regular drinking moments on a daily basis.

By that I mean that you do not drink sips all day long, but in a few moments (preferably before a meal) during the day two glasses of water in a row.

Tip: Are you afraid that you will forget to drink water? Set daily fixed alarm times in your phone on which you drink two glasses of water in one go.

In principle, eating is the body’s wear, which makes intermittent fasting so healthy. Fasting intermittently not only causes more fat burning, but it also slows down cell aging. Possibly this also applies to frequent drinking water, although little research has been done about it.

Acid base in balance with water

Have you ever considered that we come into contact with acids and bases every day?

The foods we consume today contain many more acids than the food that our ancestors received.

Acid base in balance with water

As a refresher, I tell you first about the pH-value (Latin term for potentia Hydrogenii).


The pH value says something about the acidity in our body. This numerical scale goes from 0 to 14, where 0 is completely acidic and 14 basic (this is also called alkaline). A pH value of around 7 is considered neutral, which is often the case with clean drinking water.


So if you read that something has a high pH value, you actually mean low acidity.

More than half of our body consists of water (roughly 60%). As you know, there is water in and around all body cells, where metabolic processes continually take place. When we talk about the acid-base equilibrium, we mean the balance of the pH value of the blood.


The pH value of a healthy person’s blood is around 7.35 and 7.45. The acidity depends on the number of acidic and basic substances in the blood.


However, the body has different pH values:

  • Stomach: The stomach is the most acidic area of the body, with a pH value of 1.35 to 3.5. The acid is needed to digest the eaten food.
  • Urine: The pH value of the urine can vary widely, from 4.6 to 8

When people talk about nutrition that can influence the pH value of the body, they actually mean the pH value of the blood. For your health, it is important that the PH value of the blood remains in balance.

Now back to the food products that we eat and drink. Especially fast food, soft drinks and an unhealthy diet in general make us sour.

And acidification is unhealthy. It affects, among other things, the immune system and digestion. The result of acidification is that you get all sorts of health problems in the long term.

Certain foods acidify your body, while other foods, such as potassium rich fruits and vegetables, make the body alkaline.

That is why drinking water is so important for a healthy acid-base balance, because with water you dewater (basic).

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Drinking a glass of water good for the skin

drinking water is good for the skin.(Woman drinking water)Daily drinking several glasses of water is not only effective for losing weight, but it is also important if you want to keep your skin young and tight.

A good moisture balance ensures a better circulation and keeps the elasticity of the skin optimal.

Moreover, it also ensures that waste products are disposed of much faster.

Excessive alcohol consumption, in fact, ensures a drier skin. Alcohol extracts moisture and blocks hormones and vitamins that ensure that your skin does not dry out. The production of collagen is also slowed down, causing wrinkles and coarsening existing wrinkles.

Drinking enough water ensures healthy and hydrated skin and maintaining a healthy fluid balance.

Drinking water during fasting

plate looks like a clockIntermittent fasting, also known as periodic fasting, is a term for a diet that is aimed at fasting, in which you limit the time in which you consume food to a number of hours.

Short periods of fasting provide optimal fat burning because your body uses the energy storage (fat reserves) of the body during the fast period.

This burns your body fat and you fall off.

Some people wonder if they can drink during fasting? The answer is ‘yes’ if you drink water. Sufficient drinking water is very important during fasting, as long as you do not drink high-calorie beverages. Coffee (such as bulletproof coffee) and green tea is also not a problem because they contain no calories and temporarily accelerate the metabolism.

Bodybuilders who are preparing for a competition and want to get a lower percentage of fat, often drink bulletproof coffee in the morning, whereas they start eating at 4 o’clock in the afternoon.

If you drink coffee, it must of course be black, without sugar or milk. You can use artificial sweets if you want.

Perhaps unnecessary to mention, but avoid all coffee varieties in popular coffee chains such as Starbucks or Costa coffee if you fast or want to lose weight. These are full of milk products and added sugars.

How you can lose water weight (fluid retention)

fluid retention in the handsFor most people, excess fluid retention is not a serious health problem.

However, retaining moisture can be extremely annoying and unattractive.

Both men and women can suffer from fluid accumulation in the face, abdomen, feet, hands and other parts of the body.

Your body can hold water for various reasons.

It can be caused by food intolerance, a poor diet or diseases such as kidney failure. Women can also experience fluid retention during the luteal phase of their menstrual cycle and during pregnancy.

Do you suffer from water weight and fluid retention? Do not worry, I’ll give you some simple tips.

First of all, you have to start drinking more water daily. This sounds a bit contradictory, but it is necessary to lose water weight. Let me explain to you why. Your body tries to achieve a healthy balance.

So if you are constantly drying out, for example as a result of drinking too much alcohol, your body will do everything to retain moisture. Drinking enough liters of water every day prevents water retention.

Other well-working tips are:

  • Start exercising
  • Swallow the dandelion herb (alternative medicine that prevents fluid retention)
  • Reduce the amount of salt in your food
  • Follow a low-carbohydrate diet

The most important health benefits of drinking water

Except that drinking several glasses of water every day helps with weight loss, there are more health benefits that I naturally do want you to remember.

# 1: Water improves physical performance

Water improves physical performanceIf we do not drink enough water, our performance may suffer. In the worst case, we become dehydrated.

You already notice the symptoms of dehydration if you lose 2% of the amount of fluid in the body. This can lead to temperature increase, fatigue and reduced physical and mental effort.

Drinking enough water and staying hydrated can all occur. This is not surprising when you consider that 80% of your muscles are water.

So with intensive efforts, it is important that you drink enough water to perform optimally.

# 2: Drinking more water is good for the brain

Drinking more water is good for the brainA good fluid balance is important for the brain. The brain is strongly influenced by a lack of fluid. Studies show that even mild dehydration (1 to 3% fluid loss of your body weight) can disrupt important brain functions.

For example, alcohol has a strong dehydrating effect. This creates a lack of moisture in the brain in particular. This is the main reason that you have a hangover after drinking a number of alcoholic drinks.

Therefore it is always recommended to drink a lot of water after a night out.

# 3: Drinking water prevents constipation

Drinking water prevents constipationWith constipation or constipation, also known as constipation, we mean a laborious or delayed bowel movement and irregular bowel movements.

Drinking more water is recommended as a component to correct constipation. Drinking less water poses a risk of constipation in both young and older people.

Research shows that soda water (sparkling water) in particular helps well against blockages, although the reason for this is not entirely clear.

 

# 4: Water drinking helps against headaches

Headache and migraine is terrible. The cause is often not always clear.

But drinking water can help prevent and treat headaches.

Dehydration can cause headaches and migraine in some people.

Several studies have shown that water drinking can relieve headaches in those who are dehydrated

In conclusion, drinking water is a very important thing to our bodies’ health. Not only human, but also all of the organisms need water to survive.

The importance of drinking water for our bodies is paramount to our health, because it makes up to 70 percent of our bodies’ weight. There are four fulfilling benefits of drinking water to our bodies, such as it can speed up our metabolisms, make our skins healthier, lose our weight, and stay alert.

So, we have to consume water as much as we can to keep our body in a good condition.

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Top 16 Lies of Agencies and Regular Media about Nutrition

lies about nutrition pinokkio on the picture with a long nose

Top 16 Lies of Agencies and Regular Media about Nutrition

Despite the scientific progress, we make every year in the field of nutrition and health, some dietary myths do not seem to go away.

There are a lot of untruths about healthy food on the internet and on television. Most people, therefore, think they know a lot about weight loss and healthy food.

They have heard what is and is not healthy through agencies, regular media, friends, family and nutritionists. Whether this is all right, they have not really thought about.

In this article, I count for good with the 16 biggest myths, misconceptions and lies that are about healthy food.

You learn, among other things:

  • The biggest misconceptions about food
  • Which products are a better alternative than bread (to prevent iodine deficiency)
  • Why dinner is not as bad as you think (if you pay attention to one thing)
  • How many pieces of fruit you can eat every day if you want to lose weight
  • Why the use of vegetable oil is not as healthy as you think
  • What is most important for permanent weight loss (more important than exercise)
  • Why eggs help very well in weight loss
  • How many grams of salt you can consume daily (it is more than you think)
  • How is saturated fat in bad daylight
  • And much, much more …

# 16: if you do not eat bread you get an iodine deficiency

Bread basketMany Western people eat a few slices of bread daily with their meals. It has become an important part of the modern diet.

Because iodine is the biggest shortage in many western countries, the governments have decided to enrich the baking salt with iodine (not surprisingly that the Nutrition Center will continue to recommend bread forever).

The recommended daily amount of iodine is 150 mcg. Each slice of bread contains 25 micrograms of iodine and at 6 sandwiches you reach 150 mcg.

Iodine is a mineral that is important for a properly functioning thyroid gland. The mineral increases the production of thyroid hormones. If you have a shortage (together with selenium and other factors) you can develop a slow thyroid gland.

A common claim is that you have to eat bread to prevent an iodine deficiency with eg misleading messages from different mdia sources. It states that you do not necessarily get too much salt if you eat bread because it depends on what you eat more BUT you do get by definition an iodine deficiency if you do not eat bread.

If you think somewhat logically, you know that the previous reasoning can never be correct …

Whether you get an iodine deficiency also depends on what else you eat. You can also extract iodine from many more products than bread. A piece of cabbage or haddock (fish) already yields 4 times more iodine than bread and in its natural form.

Below you can see an overview of products with a high iodine content:

it all ads up

# 15: skipping breakfast is bad for you

Breakfast egg with toast and baconBreakfast is still seen as healthy, more important than other meals. The Nutrition Center even calls breakfast ‘an indispensable start of the day’.

These are pretty hefty claims. But are they scientifically proven?

Is skipping breakfast bad for you? The results from recent studies will surprise you.

Let me start by saying that people who eat breakfast are generally healthier than people who skip breakfast. They are less likely to be overweight and have a lower risk of different chronic diseases. That is because they mainly eat healthy.

However, the studies that show this are observational. In other words, these studies show that breakfasters are healthier on average, but they can not prove that breakfast is responsible for this.

It is more plausible that people who skip breakfast are also the people who drink more, smoke more often, are more often unemployed, go out late, etc. And that is reflected in bad health.

So you do not measure if breakfast is bad, but you measure the health of people who have an unhealthy lifestyle.

However, new randomized controlled trials (also called RCT) show a completely different story. RCT is seen as the gold standard for scientific research.

From these new studies, it appears that:

Breakfast does not stimulate your metabolism

Some people claim that skipping your breakfast slows down your metabolism. But this is big nonsense. These people mean the thermal effect of food. This is the increase in calories that are burned after you have eaten something.

The only thing that matters for your metabolism is the total amount of food you eat one day. It actually makes no difference at what time you eat or how often you eat.


Over a period of 24 hours, scientists saw no difference in the number of calories burned between breakfasters and people who had skipped breakfast.


Skipping breakfast does not cause weight gain

Contrary to what is often thought, skipping breakfast does not make you fatter. The theory behind this is that skipping your breakfast later on triggers your metabolism and that you will eat more for the rest of the day to compensate.

I have now negated the metabolic myth. But what about overeating the rest of the day when you skip breakfast?

That would be logical in the first instance, but is not supported by scientific evidence. It is true that you may be a bit more hungry at lunch, but this is not enough to compensate for your skipped breakfast.


Several studies show that skipping breakfast can reduce the total calorie intake by 400 calories per day. This is not surprising when you realize that you have removed a full meal from your diet.


Interestingly, this was not reflected in a 4-month study, in which more than 300 obese men and women were examined.

The participants were divided into two groups: one group had a daily breakfast, the other group skipped breakfast. After 4 months there was no difference in weight between the two groups. It simply did not matter whether you opted for a breakfast or not.

These results are supported by other studies, which show that skipping breakfast has no visible effects on weight loss or weight gain.

There are a whole series of more benefits of skip meals such as accelerating growth hormone production, delayed cell aging, becoming more insulin sensitive, etc. So please review my article on intermittent fasting about this or watch the video in which the myths about breakfast skipping are debunk:


In summary: high-quality studies show that it makes no difference whether people eat breakfast or not. Skipping your breakfast does not cause a delayed metabolism.


# 14: eating late in the evening makes you fat

Eating in the eveningYou’ve probably heard that eating before you go to bed is bad for you. I used to think exactly the same thing, but it is a bit more nuanced than you think at first.

That late dinner in the evening would be bad for you comes from the idea that these calories are automatically stored as fat.

You may think that sleeping causes a slower metabolism, but that is incorrect. Your basal metabolic rate remains the same on average during the night as during the day. Your body also needs sufficient energy during your sleep.

There is also no evidence that the calories you eat late in the evening count more heavily than during the day. But despite the fact that there appear to be no physiological reasons, several food studies before bedtime have been linked to weight gain.

How is that possible? The reason for this is simpler than you would expect.

Suppose you have eaten three meals a day and met your caloric needs, then a snack before bed is an extra meal and extra calories.

Not only that, but the evening is also the last part of the day where people feel most hungry. Eating before bed can, therefore, ensure that you take more calories than you really need. This ultimately causes weight gain.

Add to that that most people snack when they watch TV. You then stand less still at what you put in your mouth.

Some people also become extremely hungry before they go to bed because they do not eat enough during the day. This can lead to an unhealthy cycle where you do not eat anything in the morning because you are full of the night before and in the evening eat more calories than you need.


To summarize: the evening meal is not necessarily bad. It concerns the total number of calories you get. It is the unhealthy eating habits at bedtime that can cause overweight.


# 13: eat little or no fruit because it contains a lot of sugars

Fruit basketFruit is an important part of a healthy diet.

Fruit contains many nutrients and has been linked to all kinds of health benefits.

Several studies show that eating fruit daily reduces the risk of premature death.

Some people, however, eat little or no fruit because of the high amount of natural sugars. Sugar is indeed sugar, that is chemistry, but how the sugar is packed has an enormous influence on your body.

What we see again and again is that something you eat in its entirety has very different effects on your body. We should therefore not overshoot too much by wanting to dissect substances in products.

For example, it is impossible to get all the substances from an apple together and make an apple. You will not succeed.

Why not?

Because a real apple consists of much more than the sum of the combined substances. We call this concept gestalt, namely the whole is more than the sum of the constituent parts.

Many people think that eating more fruit than that is bad and increases the chance of illness and obesity, but that is not true. Fruit in its entirety is very healthy and has little effect on the blood sugar level (source), but extracting fruit from a processed product is far from healthy.

In addition, fruit is high in fiber, which actually slows down the digestion and absorption of sugar and ensures that the blood sugar content remains stable.

The dietary fiber in fruit can also reduce insulin resistance and help against type 2 diabetes. Fruit also contains antioxidants (polyphenols), which help regulate blood sugar levels.

How much fruit is healthy?

A meta-analysis from 2017 analyzed no fewer than 95 studies on fruit and vegetables. The meta-analysis included 2 million people from populations worldwide. It emerged that eating 2 to 5 pieces of fruit per day (80 grams per portion) is optimal. But eating more fruit is even healthier.

And you do not have to be afraid of being overweight. There is a study where people ate 20 servings of fruit a day and did not gain weight after weeks or months.

The daily eating of fruit can even help with weight loss. Research shows that people who had fruit in their diet eventually lost more weight than the group who refrained from fruit.

Another study shows that every 100 grams of fruit you eat per day is associated with 300 grams of weight loss in 6 months, regardless of what you eat differently, do sports or not. Vegetables gave better weight loss results in this study.

So feel free to eat fruit if you feel like it. Only people with type 2 diabetes have to watch out with unlimited fruit. For them, I mainly recommend fruit with a low glycemic index such as small fruit.


To sum up: eat at least 2 to 5 pieces of fruit per day (80 grams per portion). But eating more fruit is even healthier. Fruit contains sugar, but the fibers and antioxidants keep the blood sugar level stable and protect you against type 2 diabetes.


# 12: vegetable oil is healthy because it comes from plants

vegetable oilMany vegetable oil products (sunflower oil, soy oil, walnut oil, corn oil) contain polyunsaturated fats.

Polyunsaturated fatty acids can be divided into two groups:

Omega-3 fatty acids and omega-6 fatty acids.

Vegetable oil generally contains a lot of omega-6 fatty acids, which are pro-inflammatory. The Nutrition Center advises you to use sunflower oil or olive oil, but if I strongly advise you to use it then it is sunflower oil.

Much omega 6 compared to omega 3 is associated with an increase in infections and an increased risk of diseases related to the metabolic syndrome such as cardiovascular diseases.

Coconut oil contains saturated fatty acids, but these are mainly medium fatty acids. They work anti-inflammatory. Thanks to these saturated fatty acids, coconut oil is also more stable when heated than, for example, sunflower oil.

Baking with vegetable oil that contains a lot of omega 6 is not a smart idea, because the unsaturated fatty acids from vegetable oils can oxidize when heated.

Basque researchers have shown that harmful substances such as aldehydes and ketones are formed during prolonged heating (40 hours at 190 degrees) of certain vegetable oil products (sunflower, linseed and olive oil).

Many people also think that heating fat leads to trans fat, but that is not true. Trans fat is created by hardening oil such as palm oil. You can find this in margarine, peanut butter and hundreds of other products. The packaging then contains hardened palm oil, hardened palm or hardened palm fat.

Incidentally, fully hardened palm fat is better since almost all of the trans fat is converted into saturated fat, something that is certainly not the case with partially hardened palm fat. But I do not recommend it both.

Or watch the video about the healthiest oil for baking and eating cold:

# 11: for losing weight, exercise is more important than nutrition

thick-despite-sportsWhen it comes to losing weight and achieving a healthy weight, what you eat and what you eat is much more important than exercise.

Of course ,sports contribute to a healthy lifestyle, but it is not the most important thing to get a flat stomach.

Then what? Food!

A report with all the studies from 25 years before 1997 examined whether diet or exercise had more impact on weight loss, with participants being overweight (around 90 kilos).

If we look at studies that look at approximately 15 weeks, then what is importnat for weight loss:

what is important for weight loss

Sometimes I get criticized that I am taking a 1997 study but also recent studies show that nutrition is more important than losing weight. A study in 2007 even showed that extra physical exercise resulted in only 2.5% weight loss.

most important - least important

Another recent American study has shown that with sports and exercise you will not lose much of your weight. Most athletes overestimate the number of calories they burn while performing exercises.

As an example, let’s take a woman with a lot of overweight. She consumes 1000 calories more than her daily calorie requirement. This means that she will have to burn 1000 calories again to get in balance.


Often, the number of calories burned with sports is grossly overestimated.


With 30 minutes of jogging or swimming, you burn an average of 350 calories. Chances are that you do not have the will to do physical exercise 30 minutes a day. It is much easier to replace or omit certain foods from your diet.

In addition, exercise also ensures increased appetite. When you burn a lot of calories, your brain gets a signal to replace them.

A lot of people can just manage to go to the gym for an hour, but in the meantime, they complain that they do not have time to make a healthy, homemade meal. Which is natural big nonsense. You will see much better weight loss results if you are more aware of what you put into your mouth and switch to healthy eating.


In summary: apply the Pareto principle (80/20 rule) to your diet. By that I mean that you eat 80% of your time healthy and also eat 20% unhealthy. This yields far more results than just being focused on sports.


# 10: red meat is bad because it increases the risk of cancer and many other diseases

Red Meat plateWe are constantly warned about eating red and processed meat.

Recently, an observational study showed that eating red and processed meat would increase the risk of premature death.

But if we dive deeper into this study, we see some problems. The first problem we encounter is that the researchers have thrown processed and unprocessed meat under one group.

For example, the red meat category contained unprocessed meat such as beef, pork tenderloin, hamburger and steak, but also processed meat such as smoked bacon, ham, frankfurters and hot dogs.

In the category of white meat, unprocessed meat was also combined with processed meat.

In total, 25% of the red meat consumed was processed, while only 9% of the white meat had been processed. So people who ate less red meat during the study also ate less processed meat in general.

The reported mortality figures from the research stem mainly from eating more processed meat, not from eating more red meat. Even common sense tells us that eating more processed meat is not healthy.

Of course, this does not mean that we have to eat unlimited red meat. In a study where people were followed for 6 years, almost vegetarians appeared to have the smallest chance of premature death, cancer and cardiovascular disease. With the emphasis on ‘almost’ because vegans did worse in this study.


To sum up: raw red meat is not necessarily unhealthy. It is especially processed meat which is bad.


# 9: eating too much protein leads to kidney failure

Eggs, meat, fish and cheeseEvery now and then I still come across it: a diet that consists of a high protein content could lead to osteoporosis and kidney failure.

It is true that proteins increase calcium secretion of the bones in the short term, but the long-term studies actually show the opposite effect.

In the long term, proteins are associated with improved bone health and a lower risk of bone fractures.

Moreover, studies do not show a link between a higher intake of proteins in healthy people and the risk of kidney failure. Unless you have kidney disease, a diet consisting of many proteins has no harmful effects on your kidney function


When it comes to healthy eating, proteins are indispensable.


However, I advise you not to extract more than 50% of your proteins from animal proteins. This is because the kidneys have to remove organic acids from animal protein, whereas this is not the case with vegetable protein sources.


In summary: eating high quality proteins ensures the good bone health and a lower risk of bone fractures. A protein diet is not harmful to the kidneys in healthy people.


# 8: only people with a gluten allergy suffer from gluten

Gluten Free DietYou would think that only people with celiac disease (a severe form of gluten intolerance) have to go through life without gluten.

But nothing is less true. A much larger group of people is non-celiac gluten-sensitive and would benefit from a gluten-free diet.

Gluten can be seen as a family of proteins found in grains such as wheat, rye, spelled and barley. Wheat is the most consumed of the grains containing gluten.

It is not known exactly how many people suffer from gluten intolerance, but it is estimated that 0.5 to 13% of the population suffers to some extent.

Symptoms of gluten intolerance are:

  • Diarrhea
  • Stomach ache
  • Fatigue
  • Bloated feeling
  • Dejection

The number of gluten has also increased considerably in our diet, in particular with wheat bread. I think this is the logical explanation why more and more people are being bothered. Yet the regular media and agencies still pretend that these people imagine it.

Some professors even call this nocebo. This means the opposite of placebo, namely that getting rid of something would expect a better result despite the fact that what you take away should have no effect.

Not only is wheat packed with an aggressive form of gluten and it will increase your blood sugar level considerably, but it has been genetically modified in the last decades, so that the concentrations of zinc, copper, iron and magnesium have become 19-28% lower.

Scientists also believe that gluten-free diets can reduce the symptoms of irritable bowel syndrome, schizophrenia, autism and epilepsy.


In summary, studies have shown that many people can benefit from a gluten-free diet, not just patients with celiac disease.


# 7: eating too many eggs is bad because it increases your ‘bad’ cholesterol

Eggs

People have been advised for decades not to eat too many eggs, because it would be bad for your cholesterol levels.

It was mainly small studies that arrived.

But several studies from recent years have shown that eggs do not increase bad cholesterol in the blood and there is no link between cardiovascular disease and eggs.

There is fat and cholesterol in the yolk, but the fat is mainly unsaturated.


What remains is a source of high-quality proteins, important amino acids and no less than 13 different vitamins and minerals, healthy unsaturated fats and antioxidants.


You would be crazy not to eat an egg every day as part of a healthy diet. Moreover, high-quality proteins in eggs have been proven to reduce appetite and stimulate the feeling of satiety.


To sum up: Eggs do not raise bad cholesterol. Eating up to 3 eggs per day has been examined and found to be healthy.


# 6: salt is bad because it increases the risk of high blood pressure

SaltAccording to the Nutrition Center, eating too much salt causes increased blood pressure (and therefore the risk of cardiovascular disease). The Heart Foundation also advises us to eat a maximum of 6 grams of salt.

Finally, the consumer TV program constantly insists on consciously eating less salt.

However, new large-scale research shows that there is no difference at all between a high and low intake of salt consumption! It turns out that the so-called ‘bad’ LDL cholesterol gets higher if you eat less than 7.5 grams of salt per day.

The researchers recommend eating up to 17.5 grams of salt a day, because you have an increased risk of stomach cancer. The results are at odds with the old recommendations to eat less salt.

A large study also shows that salt does not play an important role in cardiovascular diseases. However, the researchers say that the intake of salt in people who already suffer from cardiovascular disease should be reduced.

However, it has been concluded that increasing the intake of potassium lowers the blood pressure, what you can find in banana, avocado, black chocolate etc. Read more about lowering your blood pressure here.


Although eating less salt can lower blood pressure by an average of 1-5 mm / Hg, it has no effect on cardiovascular disease.


Finally, I would like to mention that this is not a plea for eating processed food with lots of salt. For example, too much salt can increase the chance of a brain haemorrhage.


In summary: new studies recommend a salt intake of 7.5 to a maximum of 17.5 grams per day. Too much salt is related to stomach cancer, but a salt deficiency is actually a lot more dangerous. In particular, the increase in potassium lowers blood pressure.


# 5: saturated fat is bad and the cause of cardiovascular disease

saturated fatsThe idea that saturated fat and cholesterol would be bad was helped by the American scientist Ancel Keys a few decades ago.

It was his research from 1958 that caused cholesterol and saturated fat to be associated with cardiovascular disease.

This was a weak observational study because it only involved 7 countries. Fifteen other countries were not included because Keys did not find the data from these countries reliable, but possibly ignored them because they did not support his theory.

Through this weak study, the idea that saturated fat and cholesterol were bad in the world and synonymous with silted up veins, narrowed blood vessels and heart attacks.

Yet correlation (relation) does not mean causality (cause-effect). Even an agency like the American Heart Association (AHA) makes this mistake and says that elevated LDL is an important cause (‘a leading cause’) for arteriosclerosis. They use a handful of studies from 25 to 50 years ago, including animal studies.

The AHA also takes money from the food industry and pharmaceutical industry, including the Ag Canada and the Canola Oil Council, who would like to put their vegetable oil in a good light. In this way, you probably better understand their report, where we have to use vegetable oil in bulk and not coconut oil.

The idea that saturated fat is bad for cardiovascular disease is at least odd, because of a study from 2014 – with a total of 650,000 participants – confirmed that there is no connection between the intake of saturated fat and heart. and vascular diseases. A study from 2011 – with a total of 350,000 participants – also indicates that there is no link between saturated fat and cardiovascular disease.

There are more and more bloggers, doctors, dietitians etc. who question whether saturated fat is really so bad.

The fact that the saturated fat and cardiovascular disease relationship does not exist is possible because saturated fat does not increase LDL or minimally. The studies on this are often decades old, give inconsistent results and are only observational.

Incidentally, the question is whether a low LDL is so good because LDL also has functions. A study with elderly aged 60 or older indicates that the lower your LDL is, the greater the chance of mortality.

Since one is negative about saturated fat, coconut oil is sincerely seen as unhealthy. The saturated fatty acids in coconut oil would increase the ‘bad’ cholesterol (LDL) and thus the risk of cardiovascular disease.

There are three major pitfalls in my view:

  • As mentioned, there is no connection between the intake of saturated fat and cardiovascular diseases.
  • It is not necessarily about the height of the LDL but its oxidation. This usually only occurs in combination with low-grade inflammations. A high LDL therefore does not have to be bad in itself.
  • Nothing is said about the quality differences of coconut oil, while virgin coconut oil contains anti-oxidants that can even help against the oxidation of LDL.

Finally, I would like to mention that this is not a plea for eating unlimited saturated fats. That too is unhealthy. But that is with everything you eat too much (except vegetables).


To summarize: it is not the saturated fats that increase the risk of cardiovascular disease, but the refined (processed) carbohydrates and sugars.


# 4: all calories are the same so no matter what you eat

good-and-bad-calories

It is true that a calorie is a calorie.

Energy can not escape, but this does not mean that the packaging in which the calorie is delivered is the same.

The amount of energy (kcal / joule) that your body receives depends on the macronutrient you eat.

Macronutrients (proteins, fats and carbohydrates) are the most important components of our food.

Fats, proteins and carbohydrates contain different amounts of calories per gram.

Here are the calories per macronutrient:

  • Protein: ± 4 kcal per 1 gram
  • Carbohydrates: ± 4 kcal per 1 gram
  • Fats: ± 9 kcal per 1 gram

If you look purely at these numbers, then the most logical thought is that you should eat as little fat as possible to lose weight. But that reasoning is incorrect! You also have to look at the effect of the type of packaging of the calorie.

Insulin production vs satiety diagram

In this figure you see the following:

  • Egg whites: Mediocre insulin production,  Highest satiety feeling
  • Fats: Least insulin production, Moderate satiety
  • Carbohydrates: Highest insulin production, Lowest satiety feeling

 

The food we eat can have a huge impact on the biological processes that determine when, what and how much we eat. Especially the saturation of food is an important point.

In this way, people fall off faster who eat a handful of almonds every day than people who do not. Almonds contain a considerable amount of protein and healthy fats that saturate very well and suppress hunger.

You probably now understand that getting too many calories from refined carbohydrates is not smart. They barely saturate, have a high through-eating factor and stimulate the body to produce the fat storage hormone insulin in large quantities.


In summary: You can get calories from proteins, fats and carbohydrates. A calorie is an energy and you always keep it, but one calorie does something different with the body than the other.


# 3: the majority of your diet should consist of carbohydrates

To much carbohydrates 2The general view is still that a low-fat diet is the best choice when it comes to healthy food and weight loss.

Carbohydrates should be your biggest source of calories.

Bodies stubbornly adhere to the idea that – in particular – saturated fat is the main cause of cardiovascular disease, despite the fact that new studies have proved the opposite.

The majority of your diet must consist of carbohydrates, especially whole grain products. The Nutrition Center recommends that people get 40 to 70% of your energy from carbohydrates. This is, of course, ridiculously much.

We now know better. This amount of carbohydrates is not good for people who want to lose weight and want to work on their overall health.

Research shows that a low-carbohydrate diet is much healthier and more effective to lose weight than a low-fat diet. This has been thoroughly studied and the results are consistently in favor of low-carbohydrate diets.

In my view, refined carbohydrates (bread are not unprocessed grains) are also stronger in connection with cardiovascular diseases than eg saturated fat.

Not only that because large amounts of glucose (you get out of carbohydrates) affects the cholesterol because cholesterol attaches to proteins that are everywhere in the body, called crosslinking. Normally cholesterol can move freely but the excess of glucose ensures that cholesterol remains stuck in blood vessels with arteriosclerosis as a result.


In summary: with a low-carbohydrate diet you get maximum results in the area of fat burning. It is also much healthier and easier to maintain than the low-fat diet.


# 2: Eating a lot of small meals leads to a faster metabolism

Small meal on a plate“Eat multiple, small meals throughout the day to keep your metabolism (metabolism) high.”

You will undoubtedly have heard of a diet expert or nutritionist.

However, I am still waiting for a study that shows this, because they are not there.

The truth is that it does not matter how many meals you eat in a day. At least, not for your metabolism.


Eating 2-3 meals a day has exactly the same effect on your energy consumption as 5-6 smaller meals (with the same energy balance)


There will be no more thermogenesis if you increase the meal frequency in a day. Thermogenesis is the increase in resting metabolism, in response to food intake, effort or exposure to cold or hot temperatures.

Eating more often may prevent you from feeling hungry, but it is incorrect that this has some influence on the amount of calories you burn one day.

In fact, there are even studies showing that eating much smaller meals can be harmful to your health.

In a 2014 study, healthy men were exposed to a high-calorie diet. The excess calories consisted mainly of fat and sugar and were eaten during or between the three main meals, thereby increasing the meal size or the meal frequency.

Not a larger meal, but an increase in the meal frequency turned out to provide more liver and abdominal fat.

# 1: fat and cholesterol is bad and makes you fat

Eating fat makes you fat, so you should avoid fat if you want to lose weight and eat healthy food. Sounds logical at first, but it is not.

A diet that consists of many fats and carbohydrates can make you fat, but that is not so much because of the fats. A low-carbohydrate and high-fat diet causes more weight loss than a low-fat diet, even if participants in the low-fat group did caloric restriction.

A low-carbohydrate diet is therefore much more effective than a low-fat diet.

Cholesterol is a fatty substance that people need to survive. You now know that cholesterol in food does not cause cardiovascular disease.

The truth is that cholesterol is so important that the body has developed many complex mechanisms to ensure that we always have enough. Your body makes 70-80% of the cholesterol itself.

If you eat a lot of cholesterol, your liver makes less cholesterol and vice versa. It balances out.

What about the ‘bad’ LDL cholesterol?

Actually, ‘bad’ cholesterol (LDL) does not exist. It is about lipoproteins. Lipoproteins are the packages with which cholesterol is transported. The filling (cholesterol) of the package is not bad but the type of package (lipoproteins) can be good or bad (although they both have a function).

Many small LDL particles (small dense LDL pattern B) would increase the risk of cardiovascular disease. These are much more sensitive to oxidation than the larger LDL particles (pattern A).

Virtually no blogger or agency speaks about the benefits of saturated fatty acids on cholesterol. Here are two important advantages:

  • Saturated fatty acids change the small LDL particles to larger LDL particles, which should reduce the risk of cardiovascular disease
  • Saturated fatty acids increase the HDL, which should also reduce the risk

But what is the cause of many small LDL particles? Below you can find my opinion about this.

The cause of developing many small LDL particles are:

  • Trans fats
  • Refined sugars and carbohydrates
  • Omega 6 fatty acids

The above diet leads to inflammatory reactions that narrow the veins, causing arteriosclerosis. In addition, cholesterol tries to tackle the inflammatory reactions so that the veins remain smooth and elastic.

Cholesterol is therefore probably not the cause of arteriosclerosis but a consequence. The cause is inflammatory reactions (source).


So what is the cause of an increased risk of cardiovascular disease?

No:

  • High total cholesterol
  • High ‘bad’ cholesterol (LDL)
  • Many small LDL particles

Basically, you should see cholesterol as firefighters trying to extinguish a fire or a plaster that wants to heal a wound. We can not say that firefighters are the cause of the fire, just as the plaster is not the cause of the wound. They are strongly burned into each other (correlation), but that does not give cause-and-effect relationship (causality).

Yes:

Inflammatory reactions that are increased by eating a lot of:

  • Trans fats
  • Refined sugars and carbohydrates
  • Omega 6 fatty acids

And did you know that foods that contain a lot of cholesterol are often super healthy and nutritious? Full fat dairy, fish oil, eggs, shellfish and sardines are foods that are incredibly nutritious, so avoid them because of their cholesterol content.

Proper Healthy Food: Hearty vegan and vegetarian recipes for meat lovers

 

The Doctor’s Kitchen: Supercharge your health with 100 delicious everyday recipes

 

 

 

 

 

 

 

 

 

 

11 Reasons Why You No Longer Losing weight Despite Your Healthy Diet

frustrated woman eating healthy lose weight

11 Reasons Why You No Longer Losing weight Despite Your Healthy Diet

 

You are losing weight and the pounds you are losing surprisingly fast. But then you reach a plateau. You do not lose weight despite your healthy diet. Your weight does not drop anymore. In the worst scenario, you do not lose weight, but you gain weight.

Not losing weight can be incredibly frustrating and discouraging. Most people who have experience with weight loss can talk about this.

In this article why you no longer losing weight, you will learn:

  • The best tips to break a weight loss plateau
  • What you should never do if you no longer losing weight
  • Why you can gain weight in some cases when you are trying to lose weight
  • Different ways to increase your metabolism
  • The most healthy drink on earth to burn fat
  • A simple test to see if you suffer from insulin resistance

Note: This article is about that you can not lose more weight. So you did lose weight, but then it got stuck.

 

Reason # 1: Chronically too little food (crash diet)

 

Crash-dieet-a piece of broccoli on a plate

 

A while ago, a famous tv host, started an attempt to lose weight. She decided to drop drastically two months ago.

 

She kept a blog where you could read his/her weekly progress.

 

Her strict diet of 1500 calories and no less than 4 hours of exercise per week resulted in a weight loss of 6 kg after 6 weeks.

This week came out that he/she no longer is losing weight, even though she is still paying attention to her food eating healthy and continues to exercise for 3 hours every week.

That is a lot of hours of sports in the month. How is it possible that she has lost not a gram of weight anymore?


Leaving a meal at his time is fine (see reason 5), but chronically eating too little as this famous tv host does and ridiculously many sports, so that the body is no longer given the chance to recover, works counterproductive.


That is not only too exaggerated to want to see changes quickly, it is also difficult to sustain.

But this famous tv host is not the only one who is struggling with this problem. There is a large group of women in the world who chronically eat too little and therefore stand still with weight loss.

It also does not help that the slimming market has been flooded for years by all kinds of calorie-reducing crash diets.

The one ‘nutrition expert’ is going to work even more rigorously than the other.

But ultimately their advice appears to work rarely. And then people come to me with the question “how is it possible that I no longer lose weight”.

Losing weight is not just a matter of counting what you put in your mouth. If you only focus on the number of calories, you lose everything that has to do with healthy food, which contains nutrients such as vitamins and minerals.

Your metabolism will slow down after three days if you are on a very low calorie diet

yoyo effect of diet circleThis is also one of the reasons why it is so difficult to prevent weight gain after you have stopped a crash diet.

As soon as you stop, the kilos often fly at lightning speed back.

Nevertheless, a crash diet also has some advantages.

People who suffer from obesity can benefit in the short term if they are under the supervision of a doctor.

 


It turns out that a crash diet of 4 to 12 weeks causes significant changes in weight loss and metabolic health for people with obesity.


A strict calorie restriction can help you shake a few pounds fast away from you, but make sure that your lifestyle and diet change in the long term. If you do not do this, you will get the most of your weight back and you will still feel bad!

  Reason # 2: You burn less because you have lost weight

you-burned-lessA known side effect of losing weight is that your metabolism decreases.

This means that you burn fewer calories than before and that can be a reason that you no longer lose weight.

What people generally describe as ‘hunger mode’ (also known as metabolic adaptation) is actually nothing more than the natural reaction of the body to a long-term caloric deficiency.

Metabolic adaptation also plays an important role in the development of overweight in humans. When the body receives insufficient food for a long time to function normally, the metabolic rate slowly decreases.

That is because the homeostasis is disrupted. This is the condition of all important functional systems in the body when they are in balance. The greater the delay, the more difficult it is to lose weight.

With this ’emergency state’ the body tries to reduce the number of calories that you burn. The extent to which the metabolic rate decreases with caloric restriction and weight loss is different for everyone. It is thought that body weight also plays a role in this, because when your weight goes up or down, your metabolism also increases or decreases.

Research has shown that three days without food does not slow down the metabolism of people. Only after that time did researchers see a perceptible difference in resting metabolism (the energy that the body needs to function properly) of the participants.

Hunger mode is largely genetically determined, but earlier losing weights attempts or physical exercise can also play a role.

Reason # 3: You think you eat healthily

you think that you eat healthyHow is it possible that I no longer lose weight” is a common complaint when people are busy with a healthy diet for some time.

My own study shows that “94.88% of people think they eat healthier than an average person.”

This is, of course, an absurdly high number.

Especially when you consider that almost half of adults in the western world are overweight: Obesity and overweight

Where does it go wrong? Many people think that they eat healthy, while they do not actually do that.

A large percentage of people who do not lose weight still eat unhealthily or get too many calories.

Also, not everyone pays attention to the hidden sugars in fruit drinks. You think you drink something healthy, but in reality, most fruit drinks are full of sugars. In addition to the natural sugars from fruit juice, extra sugar is often added.

These extra calories are also not seen by the body as full calories. In other words, the need to eat remains, even though you have drunk hundreds of (empty) calories half an hour before.

Reason # 4: You should also exercise

woman drinking water while sports

Healthy food is the most important secret if you want to lose weight successfully.

But often you see that losing weight, despite a healthy diet, stagnates at a given moment.

This is because your metabolism slows somewhat if you lose weight.


A survey done among more than 2,900 people shows that for every half kilogram that weight was lost, the resting metabolism decreased by 7 calories. The more someone falls off, the greater the influence on the basal metabolism.


The good news is that sports can prevent a delayed metabolism by losing weight. Strength training ensures the maintenance of your muscle mass at the moment that you lose weight. Your muscle mass also affects the number of calories that you burn during physical exertion and at rest. In fact, strength training and fitness, in addition to healthy nutrition, is an important part of successful weight loss.

In a 12-week study, overweight young women were dieting and had to train with weight for 20 minutes daily. Afterward, an average weight loss of almost 6 kg was measured and the waist was slimmed by 5 cm.

Other forms of physical activity, such as cycling, jogging or HIIT, also help to slow down your metabolism.

TRX Training – Pro 3 Suspension Training Kit

         

And what can you do if you already do sports? For the people who have lost weight, but now get stuck, it can help to increase the frequency or intensity. By that, I mean that you will exercise 1 or 2 days extra during the week or increase the intensity of your workouts.

Reason # 5: You do not skip meals

plate with potato, vegetable and meatIt is a big misunderstanding that you have to eat a lot of (small) meals every day to stimulate your metabolism and lose weight.

It appears that a higher meal frequency has no effect on fat burning or weight loss.

Also skipping breakfast does not affect the number of calories you burn in a day.

The idea that your metabolism slows considerably when you skip a meal has never been scientifically proven.

We now know that the opposite is true. Short periods of fasting can temporarily speed up your metabolism. A 14% increase in metabolic rate was observed among a group of men when they had fasted for 3 days.


In fact, a short period of fasting more naturally than every 3 to 4 hours a meal inwards. Just think about it: in prehistoric times there was not always food available. There were no supermarkets at that time, and there were no filling stations open 24 hours a day where people could cram unabashedly with all kinds of sweet junk.


Our ancestors had to do with what they could collect. So it happened regularly that nothing was available and that people were forced to fast. And despite everything, they have managed to survive this immensely difficult period.

So if you do not lose weight in spite of your healthy diet, it can be wise to skip a meal regularly.

Skipping a meal is also a test for insulin resistance. People who suffer from insulin resistance can not. They must eat more than 3 times a day, because otherwise, they will suffer from all kinds of physical and mental complaints

Then think of:

  • Hunger attacks
  • Mood swings
  • Blurred vision
  • Concentration disorders

In the video below 4 myths about skipping your breakfast:

 

Reason # 6: You eat more unnoticed

woman eating while working on her laptopIf you notice that you no longer losing weight, then you may still get more calories than you actually think.

You may not think this applies to you, but several studies show that most people underestimate their daily calorie intake considerably.

It is also the case that people eat more unnoticed when they move little and are distracted. Eating while you are distracted can lead to faster eating and more food.

Whether you watch television, listen to the radio or play a computer game, it all leads to more food intake.


Research has shown that watching television while you eat is unwise. Participants in a study ate 36% more pizza and 71% more macaroni than those who did not watch television.


How can you prevent yourself from not losing weight? One way is to keep track of your calories for a while and be aware of what you eat.

Keeping track of what you eat can also be sensible if you want to achieve a certain goal. For example, if you want to have at least 30% of your total calories from proteins because you follow the protein diet. This you will never succeed if you do not keep track of what you put in your mouth.

Does this mean you have to count calories for the rest of your life if you do not follow a diet? No, that is a bit exaggerated again. A method that you can apply is to sit down for a week every month with what you eat. That way you get a feeling for how much you eat and what you might eat on one day.

Reason # 7: You have gained in muscle mass

bodypump-muscle MassOnce they have started losing weight, people tend to jump on the scale every morning.

The first week’s everything seems to go according to plan, but then the inevitable happens; the weight loss is no longer possible.

I do not lose weight but gain weight! How can I no longer lose weight? “Sports can be the cause of this. And that is not meant to be negative.

By (strength) sport you can have gained in your muscle mass and that is heavier than body fat.

You can see this especially in people who have just started with strength training and fitness. And that is just a good sign because when we talk about losing weight we mean actually lowering our body fat percentage and losing body fat.

The loss of body weight basically says relatively little. In a crash diet, the kilos fly off, but that is mainly moisture and no body fat. It is just a lower fat percentage which ensures a tighter and healthy body.

The goal should therefore always be to lower your body fat percentage instead of weight loss.

skinfold meterSo if the scale no longer goes down, do not immediately panic and remember that it can come through muscle growth.

That is why it is also a good idea to measure your fat percentage each month with the aid of a skinfold meter.

In this way, you remain motivated when you think that you will no longer lose weight while that is actually the case.

 

Reason # 8: You drink too little water, coffee or green tea

Woman drinking a cup of green teaDrinking water has a number of advantages when it comes to losing weight.

First, water, especially cold water, has a favorable thermal effect on your body. By drinking cold water you can temporarily speed up your metabolism.

This is because cold water costs more energy to warm up in the body.

By drinking half a liter of water you can temporarily burn 24 to 30% more calories. In addition, drinking water, especially for a meal, ensures that you take less food.


A study among adults and the elderly shows that drinking 0.5 liters of water before the meal speeds up 44% in a period of 3 months compared to the subjects who did not.


If you think you can not lose weight, it can help to replace your daily favorite drinks with water.

Coffee

I have good news for all coffee lovers! Drinking coffee helps in the fight against obesity. Coffee has a slight stimulating effect on the metabolism and is also rich in antioxidants.


Caffeine coffee can speed up your metabolism by 3 to 11% and reduce the risk of type 2 diabetes by 23-50%.


In addition, black coffee (without additives such as milk and sugar) is ideal for weight loss because it contains no calories.

Green Tea

Green tea is perhaps the healthiest drink on earth. It is full of antioxidants, vitamins and minerals. In addition, green tea also contains natural caffeine. Ideal for fat burning. But that would actually make the drink too short.


Green tea is also good for the skin, memory and reduces the risk of cancer in both men and women.


When it comes to losing weight, green tea, like coffee, has a slightly stimulating effect on the metabolism. Various studies show that green tea leads to a reduction of body fat, especially around the abdomen.

Reason # 9: You drink too much alcohol

alcohol-drinking to muchDrinking alcohol regularly can seriously disrupt the process of losing weight.

It may even be the reason why you do not lose weight at all. I will also explain why.

Apart from fat, alcohol is the most energy-rich nutrient, with 7 calories per gram. Alcohol does provide energy, but you have no benefits from it at all.

In particular, beer is a real calorie bomb and drinking beer regularly can lead to weight gain.

The best advice is therefore not to drink alcohol during a diet. If you find that difficult, then it is wise to keep it at least with distilled drinks (such as vodka). Possibly mixed with non-caloric drinks.

Beer, wine and other sweet alcoholic drinks are very high in calories and therefore you can avoid the best for that reason. Drinking a glass of wine or a bottle of beer at his time can not hurt at all, but removing large amounts of alcohol every night is bad for your health and can sabotage the process of losing weight.

Reason # 10: You are addicted to carbohydrates

to much carbohydratesIf weight loss is no longer successful, then you may still be eating too much carbohydrate. In that case, it may be wise to start with a low-carbohydrate diet.

The low-carbohydrate diet is not only easier to maintain, but it is also much more effective than a low-fat diet.

Several studies have shown that with a low-carbohydrate diet you lose 2 to 3 times as much as with a fat-free diet.

With a low-carbohydrate diet, you limit the number of carbohydrates in your diet drastically. Think of simple carbohydrates such as pasta and white bread. This diet is high in protein and healthy vegetables.

It may seem difficult to eat out or with friends with a low-carbohydrate diet. That is not so bad. Most restaurants have a low-carbohydrate meal on their menu.

If you still doubt in the restaurant then I have 2 simple tips for you:

  1. Order a main course that is based on meat or fish.
  2. Ask for extra vegetables instead of bread, potatoes or white rice.

Reason # 11: You do not eat enough protein

protein sourcesAs you know, you have to consume fewer calories to lose weight.

Protein-rich foods help you to lose weight to a large extent and lose excess belly fat.

 

A high protein diet has many advantages when it comes to losing weight:

  • People think about eating 60% less often
  • People have 50% less inclination to snack in the evening
  • People eat up to 400 calories a day

Proteins provide a longer satiating feeling and suppress hunger and appetite. This is partly because protein-rich food suppresses the hunger hormone ghrelin.

This makes it easier for you to lose weight again once you reach a plateau.

Preferably eat meat from animals that move (run, swim and fly), because they contain a lot more proteins.

Protein-rich sources

  • Eggs
  • Poultry (chicken, turkey)
  • Lean meat (beef, lamb, game)
  • Fatty fish (salmon, tuna, mackerel, trout, herring, cod, sole, shrimps)

Even a simple breakfast with eggs alone has a powerful effect on appetite.

You now know what you have to do; to boost your daily protein intake if you feel that you are no longer losing weight.

Regardless of your gender, height or body weight, it is important that about 30% of your daily amount of calories consists of proteins.

 

Important: Leave your reaction and any additions below.

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

10 Tips that Help Build and Improve Your Endurance and Stamina Quickly

condition building

10 Tips that Help Build and Improve Your Endurance and Stamina Quickly

 

Building your condition is an important way to become healthier. When you are in good shape, you are more resistant to disease and you will feel much fitter.

You can build your condition in different ways. You can work on your fitness at home by doing high-intensity interval training, but you can also choose to do endurance sports like running.

Get a pair of good running shoes HERE!

Men shoe  Woman shoes

Many people think that when you want to improve your condition, you have to work on your stamina. But this is not the only thing that improves your condition. Which points improve your condition, even more, I explain in this article.

In addition, you will learn in this article:

  • What are the benefits of having a good condition
  • What you absolutely must do for your training to improve your fitness
  • Which trick you can use to keep your sports full
  • Which way of building up condition is the best and costs the least effort
  • A schedule that helps you to build your fitness

What is your stamina?

If I asked you to tell me exactly what the term stamina means, then you will probably, like 9 out of 10 other people, give the following answer:


The term stamina is used to indicate how long you can sustain a sports exercise. Are you tired after running 400 meters? Then, for example, you have a bad stamina.


But what you really describe above is your physical stamina. In other words, the ability to maintain intensive tension.

Being in good shape has to do with many more things such as:

  • power
  • Stamina
  • Speed
  • Agility
  • Coordination of the muscles

All these points determine whether you have a good or a bad condition.

Now that this is out of the way, you may think that you ended up in the wrong article. That’s why I describe below a number of tips that you need to take into account to improve your stamina. After all, that is what most people want when they look for the term “build stamina”.

But the official translation from stamina to English is “fitness”.

Where everyone thinks that fitness is nothing but strength and a little bit of weight, this word literally shows how fit you are. How fit you are is determined not only by how strong you are but also by all the above points. That is why at the end of this article I also give you tips on how to generally become fitter so that your stamina improves in all areas.

What are the benefits of a good condition?

The physical condition determines how fit, someone is. Someone with a good condition is generally healthier than someone without a good condition.

Besides the fact that you get better stamina when your condition improves, you can also become stronger, more flexible and faster.

But what benefits does a good condition have in the broadest sense of the word?

  • Your body recovers faster after exercise. When the muscles in your body become stronger and your stamina increases, you can have more after every effort.
  • The chance of injuries decreases. The coordination of the muscles increases, reducing the chance of a misstep or the like. Your muscles become stronger, so they can also cope with more blows.
  • You are more resistant to diseases. Your immune system will become stronger by building up your condition. Sports is stressful for your body which makes it stronger. It may sound strange, but because your body gets a little dump during exercise, it can now handle bigger things like the flu better. sports also increases your blood flow, causing the flu to be detected earlier.
  • It reduces the risk of cardiovascular disease. By exercising and improving your fitness, you also train your heart muscle. Your heart muscle transports oxygen to all parts of the body. When it is stronger, more oxygen can be moved and you get a better heart function. This allows your body to function better, your blood pressure drops and your cholesterol levels improve.
  • It increases your stress resistance. Because your heart becomes fitter, you get an improved heart function so you can deal with stress better

If all of the above has not yet convinced you to build your condition, I will not know it anymore. There are literally no drawbacks to improve your condition.

infografic of health benefits of exercise

Now that you know how healthy it is, I am going to teach you how to best build your condition. There are quite a few things that you have to take into account to keep up as long as possible. Let’s start:

Tip # 1: Don’t move to fast

You have decided to work on your condition. Congratulations, this is a very good decision.

This is also the first step toward a healthier life. Admitting that you have to do something about your health is the most important step to change anything at all.


But another important tip that I want to give you is that you should not move to fast.


Most people take too much on their plate and decide to drastically change their lives.

Is this the best way to tackle it?

If you have a lot of willpower then. But unfortunately, most people do not.

how to master willpower. Quote

So take it easy. Do not have too high expectations, you can only work against this in the future.

Have you decided to run? Then start 2 times a week and if this goes well you can expand it to three or four times a week.

This is better than starting running 4 times a week, so that you can not keep track of it and then lose your motivation.

Have you not played in years and do you want to start very calmly? Then it is wise to start walking. You believe it or not, but walking is also very healthy for you.

A small walk of 20 minutes per day can extend your life expectancy by 7 years.

By building things up quietly, you can sustain it longer and keep your motivation longer. A habit is only on average in your system after two months.

 

Tip # 2: Warm up

Above I described that you should not move to fast. The same applies to this tip.

As soon as most people start a new sport, they are running fast. Hup, let gets going!.

Do you want to start running?

You put on your sports shoes and start your running session. But is this the best way?

No, Unfortunately not.

Every athlete should do a warm-up first. And I am not saying this, because there is a true theory behind it.

When I talk about a warm-up, I’m not just talking about a warm-up. The dynamic warm-up is the one that improves your sports performance and reduces the chance of injuries.

I can hear you thinking:

“Tommy, very nice but I’m not really waiting for a warm-up and then you also throw in a warm-up that I do not know …”

It sounds more difficult than it is. There are two types of warm-up, a static and a dynamic one. In a static warm-up, you stretch and stretch exercise in an attitude and hold that posture for a few seconds. In a dynamic warm-up, you do a kind of stretching and stretching exercises in a moving form.

Where the static warm-up worsens your sporting performance, a dynamic warm-up can actually  improve  your sporting performance.

A dynamic warm-up ensures:walking-lunge exercise

  • Increased blood circulation
  • Attendance of your lung ventilation
  • Improve your muscle performance
  • Improve your stamina

A very good example of a dynamic warm-up is the “walking lunge”. This is ideal before you start a running session or start a HIIT workout.

Believe me, you take advantage of it when you do a dynamic warm-up.

Do you want to know more about a dynamic warm-up? Check out this DVD!!

Tip # 3: Provide regularity

This tip fits nicely with tip # 1.

When you build the training slowly, you also get more regularity in your workouts to build your fitness.

Imagine running, as I said you should not move on to fast, so start with twice a week.

When you choose two fixed days in the week to play sports, it is easier to make a habit of this.

This way you do not have to decide on the day itself whether you want to exercise or not. The odds are much greater that you will postpone your sports until the end of the week, and then do not do it at all anymore because it turns out that it does not come up with your other appointments.

You know what they say:


Tomorrow never Comes


sport today tomorrow never comesWrite the fixed days in your diary or make a note of this in your phone. In this way you plan all agreements around it.

You will see that the habit is worn out after a short time and that the threshold for sports has disappeared.

Another good tip is to inform other people about this. For example, indicate that you plan to run in the evening on Mondays and Thursdays and that you can not meet these evenings.

If they are good friends, they will not make appointments with you on these evenings. In addition, it can be an extra stick behind the door because they remind you that you have to exercise on those days.

And you obviously do not want to disappoint the people around you;)

Tip # 4: Choose a sport that you like

It all sounds very logical, and yet there are many people who do not.

You have decided to improve your fitness and want to do this through cardio training in the gym.

But you hate:

  • The gym
  • Running and cycling

And yet you choose this type of sport in the gym. Why?

Most people have the idea that they can best build their fitness through running and have the idea that they do it more often, by going to the gym.

But the opposite is true.

woman on a bicycle outdoorsChoose a sport that you like and you will sustain it many times longer. And it can be any sport that you can think of.

I would even approve bedsport, but then you have to do some work of course;)

  • Do you like swimming? Then go swimming.
  • Do you like cycling? Go cycling.
  • Do you like hockey? Go hockey.

You understand my point. I prefer a sport that you can sustain over the next ten years and maybe less active than running, then you drop out after two weeks because you had to choose the sport that seemed to you the hardest.

Looking for a great road bicycle?

Men’s bicycle Women’s bicycle

Tip # 5: Have a sports buddy

Imagine you choose a sport that you enjoy and you can only practice this sport alone or with a friend, which do you prefer?

two woman sport togetherI thought so. With a friend, of course. But besides the fact that it is fun, it can also be very useful.

We “people” are social beings. This is the whole reason why humanity has become so great. We can work together in large groups without having to really enjoy each other for this. Our entire economy is based on this.

We as people are very afraid to be excluded. We are also the death that other people think negatively about us.

And you can apply this very well to make building a sport (condition) easier for you. You can create situations where you feel miserable if you do not exercise once. And that happens when you disappoint your sports buddy not to exercise:

  • You feel socially obliged to exercise
  • You have someone who can improve your own sports performance by pushing you
  • You have someone to tell your goals and your problems

And when I look around the gym I see a lot of people playing sports together and pushing each other to go over that edge. After the training, they keep a tea party that makes it cozy. All these positive memories ensure that you keep going continuously.

Tip # 6: Adjust your dietary habits

You ended up on this article because you want to improve your condition. But you probably would not have thought that nutrition plays a role in this. So you need to change some nutrition habits.

As I indicated in the introduction, your condition is not only determined by your stamina.

The condition of your stamina indicates how fit, you are. And the best way to really get fit is by getting the right nutrients.

Do you know of those people who first go out to exercise and then eat the burned calories by a piece of chocolate? After all, you have done healthy by exercising so you can now eat something unhealthy to straighten it.

Unfortunately, it does not work that way.

diet-versus-exersiseSports are important, but a healthy diet is even more important. This should actually form your basis.

You can not straighten an unhealthy diet by doing sports. On the contrary, not exercising, is not so bad when you have a healthy diet. So you understand now which is more important.

To get healthy, you can, therefore, best start with your diet. After all, this is the fuel that you put in your body, which you then need to start exercising again.

And exercise becomes a lot more fun and easier when you provide your body with the right fuel.

What does science say about healthy eating and sports to get a healthier body?

There has been a study in which three different groups were tested.

  • Group A: only followed a diet
  • Group B: only followed a sports program
  • Group C: followed both the diet and the sports program

All groups looked at weight loss, BMI, waist size and body fat percentage.

As you might guess, the group that followed both the diet and the training program (group C) had the best results. But what is remarkable is that group A had significantly better values than group B.

For example, group A, who only followed the diet, had 8.5% weight loss with regard to 2.4% weight loss in group B. So following a diet resulted in 3 times more weight loss than if you were only following a sports program. As good as the same values were obtained with BMI, waist size and a decrease in body fat.

There are many more such studies that show how important a healthy diet is for your overall health.

Do you have no idea what a healthy diet is? Then read this article:

mediterranean-diet-benefits-the-health-benefits-8-tips-and-3-recipes

Tip # 7: Take enough rest in between

Chances are that you do not like sports very much. That is exactly why you have been sitting still for a long time.

Now that you have decided to build up your condition, you have to train a number of times a week. This ensures the best result. What most people do next is the following:

“Monday and Tuesday night I have nothing to do? Then I make sure I take these two days to build my condition. ”

Then you sit with your buttocks on the couch for the rest of the week to watch “some tv series” and then start again Monday and Tuesday.

Tip # 1 and # 3 have succeeded well in any case:

  • You do not move too fast
  • You consistently sport on the same days

But you make it extra difficult for your body to fully exercise for two days in a row.

It is much better to build your fitness by spreading your training over the week. This way you can recover well from your first training to be able to get the most out of your second training.

Train, for example, Monday and Thursday or Tuesday and Friday. Please note that you have at least 48 hours of rest before you start the next training.

Tip # 8: Buy the right attributes

Before you start any sport, it is important to find out what you need to practice this sport.

For example, running is a cheap sport. But keep in mind that you have to invest in a pair of good running shoes. And they can get a fair price. Do not think then, I just run with shoes that I have at home, because that’s not going wrong.

And you want to prevent injuries, otherwise, you will be out of circulation for a few months.

running-shoes

If you are planning to work out, then you only need a gym subscription and a good pair of shoes when you want to do cardio.

Do you want a very cheap way to build your home at home? Then you can think of jumping rope.

Only a jump rope is required. No gym subscription, no expensive shoes and no expensive sportswear. The way to build a condition the fastest is to do a high intensity interval training. What exactly this is, I explain to you at the next tip.

You can also choose different group sports to practice. Think of: football, hockey or martial arts. The nice thing about these sports is that you train with other people so you often get more out of your training. You basically do not need a sports buddy anymore.

Tip # 9: Do high-intensity interval training

Many years ago, many people still used long-term training sessions to build their condition. The most common way to build your fitness is running anyway. As soon as someone wanted to improve their condition, the running shoes came out of the closet and you started running long distances.

But nowadays a different kind of training has become much better known, called:


High intensity interval training (HIIT)


HIIT shows that research is just as effective or even more effective for building up a condition compared to endurance training.

This training is characterized by an alternation of short but powerful moments of effort alternated by even shorter moments of relaxation. Regular cardio is characterized by running or walking at a consistent pace over a long period.

The regular advice for endurance training such as running is to exert yourself on about 70-80% of your ability (VO2max = 70%). At HIIT you literally give the full 100% (VO2max = 100%) and then breathe during a short break.

But what many people forget is that HIIT also has many more advantages compared to endurance training. HIIT thus appears:

  • For more muscle building
  • For more fat loss
  • Take less time

When you read the above points, I wonder why you are still debating yourself through long-term running, cycling or swimming. Especially if sports is not your favorite activity.

Do you want to know more about HIIT? Then read the following article:

9-reasons-to-do-more-high-intensity-interval-training-HIIT

Tip # 10: Use an application

You want to start building your condition. If you do not choose team sport and want to train for yourself then chances are you do not know how to do all this on your own …

Fortunately, there are the apps that help you.

Apps are available for almost every conceivable category.

Running applications

If you want to build up your fitness by running, there are many running apps available that will help you on your way. The biggest app available for running is RunKeeper. This app keeps track of the following things for you:

  • Distance
  • time
  • Speed

In addition, this app has several training schedules for a half marathon, a whole marathon, but also for a triathlon available. This app is generally free until you want to use more extensive features, then you have to pay money.

Fitness applications

Do you want to build up your condition and become stronger? Then you can also choose to do strength training in the gym.

The problem, in general, is that most people only have no idea how to train. Many exercises are performed with a wrong posture, causing injuries quickly. Are you willing to pay a lot of money? Then I advise you to hire a personal trainer. Is this too expensive you can possibly download a fitness app.

virtuagym app showing on mobile phoneFor example, the “Virtuagym” Fitness app exists. Virtuagym has more than 2000 exercises that you can practice in the gym. These are all aimed at building muscle mass. It gives you a lot of inspiration for new exercises and shows you exactly how the exercise should be done.

Here you can still look at how a certain attitude should be during the execution of an exercise.

In addition, you also have the app “Tabata timer”. I told Tip # 9 that HIIT is a very good way to build your fitness, increase muscle mass and lose fat.

A Tabata training is based on a HIIT workout. With this training, you will go completely for 20 seconds with a certain exercise and then take 10 seconds of rest.

When you repeat this 8 times you have done a so-called “tabata”.

It has been proven by Izumi Tabata that short but intensive training is better for your endurance than long-term exercise at an average pace. The entire app is free, which of course is nicely taken along.

Health apps

A good diet is the key to a healthier life and ultimately a better condition. With the right nutrients, you can provide your body with the right fuel to improve your sport performance.

But it is of course convenient that you can keep track of everything you eat.

The most important nutrition app is:

  • Myfitnesspal

Here you can find more than 6 million food items, which you can fill in so you know exactly how many calories you get. You will also be told how much carbohydrates, proteins and fats you eat with the different meals and for a day. Ingredients of dishes can be added in quantities (tablespoons, slices etc) as well as in grams.

The free version of this app is so extensive that you never have to purchase the paid version.

Build condition schedule

The final conclusion of this article is that HIIT is the best way to build your fitness and generally become fitter. That is why I also give you a condition diagram based on a HIIT workout.

The workout consists of the following exercises:

Exercise Action (number of seconds) Pause (number of seconds)
 Burpee 30 10
 Push up 30 10
 High knees 30 10
 Jump Lunges 30 10
 Pull ups 30 10
 Knee raises 30 10
  • It is intended that you complete the above schedule 4 times
  • Every round of 6 exercises you are busy for a total of 4 minutes
  • This means that your total HIIT workout lasts only 16 minutes

If you follow this schedule, you can also build up and improve your condition at home. But do not forget the dynamic warm-up beforehand;)

You also can use the TRX Training for a perfect workout anywhere you like! See below where to buy!

TRX Training – Suspension Trainer Basic Kit + Door Anchor, Complete Full Body Workouts Kit for Home and on the Road

TRX training set

Important: Leave your reaction and any additions below.

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7 Reasons Why I Lose Weight With Running discourage

can i lose weight with running

7 Reasons Why I Lose Weight With Running discourage

Regular clients and random people in the gym will ask me the following question: “I want to lose weight with running, my girlfriends/friends do that too, or do you advise me to do this?”

And that is a very good question!

There are bizarrely many conflicting messages on the internet about the topic of losing weight with running. One site says that it is effective, but that you have to run at the (relatively) low rate in the fat burning zone.

The other site says you have to run at high speed and another site says that running does not work at all to lose weight.

In this article, you discover the truth! Here is what you will learn:

  • How to burn up to 7 times more with other workouts than running
  • Why you burn more calories at higher intensity
  • What are the risks of running and what the alternatives are
  • Why excessive running can be unhealthy
  • Why you do not get a sexy figure with (excessive) running

ATTENTION: I am talking about losing weight with running, not about your health or fitness with running.

Reason # 1: no optimal fat burning

Most people who run do that to lose weight. But why? Who has said that running is effective for losing weight? And why do couple runningnot you focus on burning fat instead of losing weight because that’s two different things?

Many people read on the internet and hear from people around them that you have to exercise to lose weight. The first thing that comes to mind is cardio like running, cycling etc.

Women especially tend to cardio and run fast, because you would lose weight, especially if your heart rate is in the fat burning zone.

This is in contrast to strength training. Especially women are convinced that they are (fast) muscled by strength training, something that they find aesthetically ugly.

All in all, these theories and arguments sound logical and intuitive, but that does not mean that they are correct …

How you burn 7 times more fat than running

In a study that covered a total of 12 weeks, one group performed cardio three times a week for 30 minutes while another group did 20 minutes of high intensity interval training (abbreviated HIIT) 3 times a week.

The result?

  • Both groups had lost about the same weight, but …
  • The HIIT group lost 7 times more fat than the cardio group!
  • At the same time, the cardio group lost 0.5 kilos of muscle mass while the HIIT group just won 1 kilo

So you see again, losing weight and burning fat can be completely different! It often happens that you lose fat but in the meantime stay at the same weight. That is because muscle mass weighs heavier than fat.

And remember, the HIIT group exercised a total of 60 minutes a week while the cardio group played 90 minutes.

Best exercise for fat loss walking lunges with kettlebell

Another study shows that if women do HIIT three times a week instead of cardio, after 15 weeks:

  1. Significantly more fat percentage has been lost
  2. Significantly more belly fat and fat around the legs have lost

Even if you burn exactly the same amount of calories with HIIT compared to cardio, you still burn more fat in its totality.

This is because with this training you use all kinds of muscle fibers, namely the slow, fast and super-fast muscle fibers. In cardio, such as running, you use only the slow muscle fibers.

In addition, you make more testosterone and the growth hormone HGH, both of which increase fat burning. Strength training is also more effective for burning fat than cardio.

Basically, HIIT turn loses weight with running to shame.

Do you want to lose weight with running? Fine, but your friend who does HIIT:

  • Has a tighter body 7 times faster than you
  • Is 33% less time to train than you
  • Gets a sexier figure than you (read more about this at reason 6)

Buy some good running shoes for your training:

          

Example of a HIIT training

Below is an example of a HIIT, something that you can easily do at home.


Summary reason # 1: losing weight with running is worthless compared to high-intensity interval training (HIIT) because it burns 7 times more fat.


Reason # 2: little afterburn effect

You would think that you burn a lot of calories with running, and that is also the case with other sports. Nevertheless, burning calories during training is not the whole story.

For example, a training also provides extra calorie burning after the training, also called afterburn effect. Officially this is called the excess post-exercise oxygen consumption, abbreviated EPOC.

Afterburn effect diagramWhen your sport is at a higher intensity than running, the afterburn effect is higher. This has been shown in several studies, although these studies are often more than 20 years old and have few participants. Nevertheless, we can assume that if you combine all studies, the data and results are reliable.

Especially with a short training, the percentage of afterburn effect can be very high compared to the total number of calories burned.

There is a 2005 study that assigned participants to two groups. In one group, participants cycled at a constant pace for 3.5 minutes. In the other group, participants were asked to do 3 sprints of 15 seconds each as quickly as possible.


This is what the groups burned during the sporting activity:

  • Cycling group: an average of 29 calories per participant
  • Sprint group: an average of 4 calories per participant

Nevertheless, the burned calories were completely different after the training. Here they are:

  • Cycling group: an average of 39 calories per participant
  • Sprint group: an average of 65 calories per participant

Bizarre huh? So big is the afterburn effect:

  • Cycling group: 26% of the total calorie combustion!
  • Sprint group: 94% of the total calorie combustion!

That’s what you hear … 94% afterburn effect!


Afterburn effect man shows 6pack Of course, there have also been studies for a longer sports duration. In that case the afterburn effect percentage is less, but certainly not negligible.

For example, a study shows that in an intensive spinning training of 45 minutes participants burn an average of 519 calories, with an additional 190 calories after 14 hours. In short, the afterburn effect increases the number of calories burned by nearly 37%! Other studies show somewhat lower numbers.

Strength training has shown that the afterburn effect can last up to 38 hours


Summary reason # 2: in losing weight with running, people often do not take into account the calorie burn after the sport (afterburn effect) and that is higher with a strength training or a training with high intensity.


 

Reason # 3: injury sensitive

Are you overweight and do you want to lose weight? Oops, running involves risks for injuries.

If you are a beginner, you can easily get injured with running anyway, but when you are overweight the chance is only injury sensitive tennis player hurt his kneeincreased.

The reason for this is that it is stressful for the body to catch the blow at every step. Especially if you are not used to it, your ankles, knees and hips may become overloaded.

When you get injured, it may be that you need weeks to recover.

An alternative to running with less injury sensitivity are the following cardio sports:

  • Swimming
  • Cycling or cross trainer
  • Steppen
  • To climb
  • Rowing

Still, start running? Here are some tips to prevent injuries:

  • Wear stable shoes that connect to your feet
  • Little experience? Start calm!
  • Try to land on the front of your foot
  • Build up the intensity of the training slowly
  • Preferably train on a soft surface
  • Do an extensive cooling-down

But as said, running is far from the most effective way to lose weight. You better do a high-intensity interval or do strength training.


Summary reason # 3: losing weight with running entails the risk that your ankles, knees and hips may become overloaded and that you have been injured for weeks.


        

Reason # 4: takes a lot of time

Cardio VS Weight trainingAs I already said on reason 1 is that with 60 minutes of training per week 7 times more fat burned than with 90 minutes of cardio per week.

But it can go a step further, because some people do cardio much longer.

In many cases, people even think “the longer the better”! But that creates a problem, which is number 5.


Summary reason # 4: a workout with high intensity is more effective and costs you less time than trying to lose weight with running.


Reason # 5: creates stress

Running is a sport that some do as long as possible to burn as many calories as possible.

But there is a catch…

With prolonged exercise, which mainly happens with sports that you do at a low intensity such as running, your body enters a stress mode. The result is that the body anti-stress hormone will produce cortisol. The result is that you will hold fat more quickly.

Also in terms of health, you do not necessarily have to walk long …

Research shows that if you run 2 to 15 kilometers per week with a speed of 10 to 12 km per hour when you train 2 to 5 days a week, you are less likely to die prematurely than if you do not move or move less. But do you train more than that? Then it has no effect on premature death.

I suspect that if you really run excessively, you will only increase your premature mortality. There are two arguments for this:

  • If you have a weak heart muscle, health benefits occur in 30 minutes of exercise, but at 60 minutes the effect is counterproductive, especially if you are elderly.
  • Of all people who died in a marathon (only 1 in 100,000 participants), 50% died in the last mile (1.6 kilometers).

shorter workout timesI do not recommend exercising for more than 60 minutes. I even think that 45 minutes is more than enough.

Studies show, as done by the University of Natal, that if you do strength training you get optimal muscle stimulation between 45-60 minutes. At the same time, you maximize testosterone production and minimize cortisol production. Cardio sessions of between 30 and 45 minutes are best for the same reasons.


Summary reason # 5: too long a workout causes stress in your body so you can store fat faster, so keep it up to 60 minutes of sport.


Reason # 6: muscle mass loss

Do you remember the research for reason 1? He said that you burn up to 7 times more fat with HIIT compared to cardio.

But not only that because the cardio group lost 0.5 kilos of muscle mass while the HIIT group just won 1 kilo!

You might be fascinated by …

But just take a look at these pictures below. Would you like to be one of the top people or the bottom one?

running VS strength training-muscle figure

  • Top athletes: sprinters with a lot of muscle mass
  • Lower athletes: runners with little muscle mass.

Who do you find more attractive? What figure would you like?

It seems clear to me that you would rather be one of the upper persons. Maybe not that extreme, I understand that. In any case, you will get a more attractive and sexy figure if you build more muscle mass.

Another advantage of more muscle mass is that you burn more calories during the day.


Summary reason # 6: with running you lose muscle mass, while muscle mass (also for women!) Gives you a sexy figure instead of one that you become a thin blade.


Reason # 7: food has more impact

Various studies show that adjusting your diet is much more important than exercising.

A meta-analysis (from 1997) shows that adjusting your diet is 2 to 3 times as important from all the 25-year-old studies.

More recent studies also show that sports have little impact on weight loss.

Based on the data and experiences of clients who I trained, we can assume about this ratio:

impact nutrition vs movement during weight loss

 

Nutrition: 80 %

Movement (physical activity): 20%

shows calories burn vs calories intake with 2 cocktails


Summary reason # 7: studies show that nutrition has much more impact on losing weight than exercise or sports like running.


Are there any benefits of running?

Of course!

Building stamina and endurance, but …..

As mentioned, this article was about losing weight with running, not improving your health or fitness with running.

Here is a list of advantages of exercise including running:

  • Lowers the chance of obesity
  • Lowers the risk of high blood pressure
  • Lowers psychological stress
  • Improves insulin sensitivity
  • Strengthen your heart, blood vessels and lymph vessels
  • And much more…

There are many benefits of exercise in this study, with this picture as a summary.

Another advantage of cardio is that it can lead to a reduction in visceral fat. Visceral fat is also called organ fat since it is fat that is around your organs.

Visceral fat is associated with type 2 diabetes, high blood pressure, high cholesterol, cardiovascular disease, cancer and many more diseases.

In the end, this client that asked me or can lose weight with just running did not start losing weight and that is a good thing! So did learn there is a better way.

If you don’t like to work-out in a gym check out these sports types of equipment that can use anywhere.

BUY IT HERE!!       

Check out my review about Cross trainer Elliptical machines for home!!!

 

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9 Reasons to Do More High Intensity Interval Training (HIIT)

examples high intensity interval training

9 Reasons to Do More High Intensity Interval Training (HIIT)

Start with the right training shoes!!

for a man!                               for a woman!

                 

When the average person hears the word cardio, his heart rate shoots up 30 points and the person wants to get out of their feet. The average athlete and gym visitor would prefer to never do cardio. You probably do not.

And I will not blame you. Because who wants to do something for hours every week without seeing results? Or what can be achieved much faster?

There is a way to burn fat with cardio in a nicer, healthier and short way. That way is called High-Intensity Interval Training. And in this article, I will tell you exactly what it is and I will give you 9 reasons why you should start today.

What is HIIT?

Woman lifting a big tire HIIT trainingHigh Intensity Interval Training (HIIT) is a form of endurance sport that fortunately does not last that long. It is characterized by an alternation of short but powerful moments of effort alternated by even shorter moments of relaxation.

Where regular cardio is characterized by running or walking at a consistent pace over a long period of time, High Intensity Interval Training is characterized by short periods of explosiveness. The regular advice for running is to maximize your self at about 70-80% of your ability. At HIIT you literally and figuratively give the full 100% and then take a break during a short break.

This way of running (if you want to call it that) appears to be much healthier and better for the body from different studies than for hours per week at a moderate pace through the meadows. Why this is, I will share with you later in the article. But first I have to give you a warning.

High Intensity Interval Training is not for everyone

HIIT is unfortunately not possible for every person. Because you give the full 100% during a High Intensity Interval Training, this will be stressful for your entire body. This is, of course, good since you want to burn calories. The more you burn, the more fat you lose and therefore a clothing size smaller.

In addition, you are off to a positive point giving a signal for your body to function better.

But a select group of people can better abandon HIIT or at least build it up very calmly:

  • People with high blood pressure
  • Persons with (congenital) heart problems
  • People with arthritis complaints
  • People with limited mobility

The above list of complaints is not mild. It goes without saying that you have to take extra care with HIIT. It is good to give your full 100% during a cardio training but surviving your training is of course even more important.

You have several options to tackle your High Intensity Interval Training if you suffer from one of the above points:

  • Do it under supervision
  • Doing in groups
  • Warm up and/or stretch
  • Do not go for 100% (80-90% for example)
  • Forming HIIT where you can injure yourself less (cycling instead of running for example)
  • Never increase the duration AND intensity at the same time. Choose one of the two

This makes it possible to do HIIT without injuring yourself. It would be a shame to find a nice form of cardio and after half a training session, you would be out of circulation for half a year. Or worse, of course.

But what are the reasons for doing HIIT at all? I’m going to explain that one by one now.

9 Benefits of HIIT Training

HIIT has many advantages. Both for your money and the amount of time you spend on it. If you have to be convinced, I have listed the 9 best reasons for you here.

Reason # 1: HIIT improves your stamina.

There are few things in the nutrition and sports theory that the scientists agree on. It is therefore not surprising that there are different diets on the market from carbohydrate to low carbohydrate. And the same can be said for fats and proteins. Fortunately, there is one thing that all scientists agree on. And that is that vegetables are healthy.


Now, of course, this blog is not about vegetables but about High Intensity Interval Training. I can tell you that HIIT training are the vegetables in the sports world.


It is really good for almost every aspect of your health. Your endurance as an athlete is one of them.

You may not say it, but the small explosive effort you make will improve your endurance. You read it correctly:

It is not necessary to go through the dust every day as a runner to improve your fitness and endurance.

This has to do with an improvement of your VO2max.

Diabetes Endurance SportsThe VO2max is the amount of oxygen that you can transport per unit of time and use during physical exertion. The higher this is, the better of course. This allows you to make more use of every breath you take.

In the case of a large meta-analysis (an investigation that throws several studies into a pile and draws a conclusion from that) from 2013, it appears that the longer your HIIT training is, the better your VO2max will improve.

Another study showed that after 6 HIIT training your VO2max even doubled. And that in only 10-20 minutes at a time. If you are talking about a good cost-benefit ratio.

The stamina you get is also more applicable in real life. When you have to pull that sporadic sprint to get the bus, you unconsciously do HIIT: you take a short sprint and then have a rest. Depending on your luck, this is on the bus or bus stop.

Reason # 2: HIIT keeps your muscle mass intact

There is only one real reason why you see people doing cardio. This is especially the case in the gym:


People who run on the treadmill or are on the cross trainer want to lose kilos.


And with pounds, I mean kilos of fat and no muscles.

Muscle mass is an important part of your health. You do not have to walk around with 100 kilos, but having too little is certainly not good either. But nowadays that is not the greatest danger.

Wearing too much fat is the biggest problem. Especially visceral fat is a huge risk factor. The more belly fat you have, the higher your chance of:

Here is where HIIT comes around. It turns out that you can lose fat without reducing your muscle mass. And if there is a reduction? Then this is much less than with traditional cardio.

Just look at the pictures below. One is a long distance racer (a traditional runner) and the other is an explosive sprinter (HIIT cardio).

explosive power sprinter

Despite both ‘running’, their physique is different. And you must have a significant eye defect in order to say that one of the two overweight has.

If I asked 100 people which body they would like to have, 9 out of 10 will indicate that of the sprinter. Why? Because the person has a nice and healthy amount of muscles with little fat.

The difference has to do with the kind of combustion what the body undergoes during the training. Here are two variations of:

  • Aerobic combustion
  • Anaerobic burn

Explosive workouts (weight lifting and HIIT) are anaerobic. That means that little / no oxygen is used in the combustion.

Traditional running is just aerobic. With this training, the body has enough time to supply oxygen and make energy from fat … but also muscle mass. As a result, runners are rarely muscled. With HIIT and weight lifting, the body simply does not have the time to break down your muscle mass.

So if you want to look like a sprinter, you have to train like a sprinter. And if you want to keep your hard-earned muscle mass, you need to do HIIT as a form of cardio.

Reason # 3: HIIT increases your metabolism

Your metabolism, and with it your fat burning, can rise in different ways. Eating the right products alone can cause your body to burn more.

This can be due to the fact that your body gets the right vitamins/minerals and on the other hand because what it needs to digest requires a lot of energy to process. This is the case with proteins, for example.

Another good way to increase your metabolism is to do High Intensity Interval Training.

And here is why.

A study carried out in 1994 has shown something very remarkable. During this study, the participants were divided into two groups.

  • 15 week HIIT group
  • 20-week cardio group

You do not have to be a mathematical genius to see that the traditional cardio group has been training for 5 weeks longer. It is therefore not entirely surprising that this group had burned 15,000 kcal more over the entire study.

“But Tommy, you said that HIIT was better”

That’s it too. Because despite the fact that the cardio group had burned 15,000 kcal more, the HIIT group had lost more body fat in less time.

In other words:

The cardio group had to do more and got less. Not exactly my goal in life.

A similar study lasting only 8 weeks showed that the normal cardio group did not lose body fat at all. While the HIIT group went down two percent body fat. Two percent does not sound much but in 8 weeks this is a big presentation.

The remarkable differences of this study are due to the changes in your metabolism that occur.

Reason # 4: HIIT takes little time

You read it above but it is definitely worth it to say it again:

man with a big clockWith HIIT you can achieve the same (or more) in less time than regular cardio.

And who does not want that?

You and I are busy with all the fun things in life. It is indeed true that sports prolong your life expectancy. But if you have to be on the treadmill for 2 hours a day, do not you throw that extra life expectancy right into the trash by sporting them every day?

Realize that an average HIIT session lasts only 20 minutes. If you can not keep that up, then 10 minutes is fine too.

The McMaster University in Canada showed that an 18-minute HIIT training gave the same result as a regular 90-minute training.

You read that correctly. By training just a little bit differently, you can exercise for an hour less. If you like sports, you have to go loose. But most people see sport as an obligation. And if you can do less of an obligation without compromising on the result, then, of course, that is always good.

Reason # 5: HIIT increases the production of growth hormone

Ho, ho, ho. Do not worry. You will not look like a bodybuilder washed out of the root ball by pulling some sprints. But if you want to, HIIT will support you.

Having sufficient muscle mass and hormones is very important. Enough muscle mass, especially when you get older, Arnold Musclesprotects you from accelerated decay.

The lower your total muscle mass is as an older person, the shorter your life expectancy will be. That is one of the many reasons why sports (especially strength training) is important in old age.

In addition, having a healthy testosterone level as a man and woman is important. Few sex hormones in the blood have been linked to, for example, depression. Due to the lack of these hormones, men and women feel depressed. You are less comfortable in your skin. With all the bad consequences.

The third, and not entirely unimportant, an advantage is that sex hormones also contribute to fat burning. Rara why many elderly people get a belly? This has not so much to do with the diet and everything with the number of hormones in the body.

You probably feel it coming, but I still call it:


HIIT increases the number of growth hormones in your body. Both the amount of HGH and testosterone. Something that, by the way, does not do regular running.


What an extra explanation is why a marathon runner looks like he has not eaten for 4 weeks and a sprinter has a lot of muscle.

Reason # 6: HIIT is healthy for your heart

Any idea where the word ‘cardio’ is derived from? No, it is not synonymous with ‘hell’ or ‘physical torture’. It is derived from a medical term:

Cardiovascular system.

Cardio is derived from the Greek cardia. What ‘heart’ means. Vascular is derived from the Greek Vas. This means ‘barrel’.

It is therefore not surprising that you feel that your heart (kardia) is jumping when you do cardio. And it will not surprise you either that doing cardio is good for your heart and blood vessels.

However, there is a big ‘but’.

Physical exercise is healthy for your body as long as it does not take too long. Explosiveness and intensity are not nearly as disastrous for your body (especially your heart) as running for hours at a slow pace.

As primal people we had only two forms of movement:

  • Slow but prolonged walking
  • Sprinting quickly but briefly (HIIT!)

What makes regular running funest is that it combines the top two, making it less healthy for your heart. In addition, you are running fast and long-term. Ideally, you do one or the other. Not a combination of both.

Less healthy does not necessarily mean unhealthy. A study from 2003 shows that every form of exercise is healthy, as long as you do not burden your body for a long time. HIIT lends itself perfectly for that.

Reason # 7: HIIT is not boring

Honest is fair.

I respect people who can put their brain in position 0 day after day and then run for hours. Personally, I like something more exciting and varied in life. And that goes for everything I do.

And you want that too.

You do not want to eat the same thing every day. You do not want to watch the same on TV. Even your favorite movie is no longer fun after the 5th time.

As a human being, we love … no, we yearn for variety.

And do you know what kind of movement does not give you that? Running regularly.

young boy is boredIt is literally nothing more of an hour a day to pretend you are being chased by a lion with a limp leg. You have to run but you do not have to dig out.

Obtaining music of course helps but that proves just how deadly boring the activity is:

You need a distraction to guide you through.

This is quite different with HIIT. You can perform different exercises in a HIIT exercise. Everything from jumping rope to abdominal exercises. You can make it as crazy and varied as you want.

Reason # 8: HIIT can be done anywhere

I have dropped the word gym here and there but I used this purely to sketch a picture of a person or sport. HIIT can do you fine in a gym …

… but this is absolutely not necessary!

Look. It is theoretically possible to run in your living room. Place the bank in the middle and run around it at a good pace. Will, you sweat and huff and puff? Doubtless.

Is this a good argument to use during the discussion “running fine in the living room”?

Not quite.

But as far as HIIT is concerned, this is fine.

It is easy to jump for 3 minutes, followed by 3 minutes of jumping jacks and then 3 minutes of high knees in your living room. And you can literally do all of this on the same square meter.

Not only can you do it anywhere in your house … .ok not every place, the toilet is not particularly useful. But you can also do it at any time of the day. Weather or no weather, you can always train and are not dependent on anything.

In addition, you do not have to bring flashy clothes, shoes or gadgets for the home. You can literally start with HIIT with what you are now wearing. Unless of course, you have stiletto heels.

Reason # 9: Mentally stronger

Running requires actually little mental strength. You have to completely throw your brain to zero and survive the first 20 minutes. Then you will notice that running is not so difficult, but the same remains in difficulty.

4-ways-to-boost-your-willpower-heroHIIT, on the other hand, will teach you how to deal with fatigue, muscle pain and a lot of burning muscles through lactic acid build-up.

In the beginning, this will be a hell. And probably later when you just start to work a bit harder again. Fortunately, this will give you more than just physical benefits.

HIIT will test your perseverance and also strengthen it.

The more you learn not to give up during your training, the more will power you will have outside your training. In the will-power psychology, this is called the ‘spillover effect’.

It turns out that you will train willpower on one level, spread like an oil slick on other surfaces.

If you decide to take extremely cold showers from now on, this will cost a lot of willpower. In the beginning, it is very difficult, but as you do it more often, you become better at it. That is due to increased will power.

In the same period, you will notice that you can, for example, better sustain an HIIT session. Conversely, it also works:

The more and heavier your HIIT session is, the more will power you get in other areas.

This makes it easier, for example, to have a healthier lifestyle, apart from sport. Because of your increased will power, you can more easily say “no” to unhealthy food.

Make no mistake in HIIT

HIIT is not for the delicate souls among us. It sounds fun and easy to train ‘only’ 20 minutes at a time. And that can be fine. But do not see it as an excuse to train less.

HIIT is challenging, heavy and for many people in a positive sense.

But it is definitely worth it. Especially when doing it in a group (crossfit or group lessons at a gym) it is effective. Through the group, you are very challenged and you will also get more out of the training.

This allows you (with a little help) to get more out of yourself. And you will see the results reflected in the mirror.

Sports is the beginning

High Intensity Interval Training is not the only way to burn fat. Sport is one aspect, but nutrition is of course another.

Some training equipment to start your HIIT Training, check below!!

                  

Spice up your work out with some Kettlebell exercise, change your running routine with cycling so bad weather will not be a problem. You wanna have a hard butt try the Vertical Climber Machine and the Professional Aerobic Stepper fit always in a HIIT program.

 

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