8 Proven Health Benefits of Pure Chocolate/Cacao

are health benefits chocolate

8 Proven Health Benefits of Pure Chocolate/Cacao

 

Everyone loves chocolate. But everyone also knows that chocolate is not necessarily healthy for you.

In general, chocolate is packed with added sugar. And these added sugars are unhealthy. They cause overweight, type 2 diabetes and increase the risk of cardiovascular disease.

And we should not have that.

But what if there is a variant in which there are few added sugars and which consists mainly of cocoa and healthy substances? That is the case with dark chocolate. This is called black chocolate. This chocolate contains many healthy substances that have a positive effect on your body. You learn what these are in this article.

In addition, you will learn in this article:

  • Which substance in cocoa is so healthy
  • How chocolate can make you feel happier
  • Why chocolate works well against type 2 diabetes
  • How cocoa affects your cholesterol levels
  • How chocolate can lower your blood pressure

Chocolate and the amount of cocoa

Chocolate…

… you give it when it is valentines day.

… you eat it when you are sad.

… it is the favorite candy of almost every person in the world.

And I think I can go on about the positive points of chocolate.

It is indeed very tasty. I also like it very much. But I also know that it is very unhealthy. Especially in the form that is eaten by most people.

Most people prefer to eat milk or white chocolate. And now let these two be the least healthy. Why?


Because these two types of chocolate are packed with added sugars.


Added sugars are not healthy for you at all. Preferably you avoid it at all times.

Then there is still one type of chocolate left, and that is pure chocolate. This form of chocolate is healthier many times. This only has to do with the reduced amount of sugars. But here too you can make a distinction between how healthy dark chocolate is.

Chocolate is already mentioned purely when it consists of 35% cocoa. And believe me when I say that there is still a lot of sugar in these bars. So it is only a marketing trick to make it look healthier.


When I talk about dark chocolate, I mean black chocolate that consists of at least 70% cocoa.


Chocolate comes in the following forms:

  • White chocolate (contains only cocoa butter, but no solid cocoa components)
  • Milk chocolate (minimum 25% cocoa)
  • Pure chocolate (minimum 35% cocoa)
  • Black chocolate (minimum 70% cocoa)

Cocoa contains many healthy substances. Chocolate is, therefore, healthier as the number of cocoa increases. There is chocolate that consists of 99% cocoa. This is the healthiest, but also very bitter. I personally do not like this, but it is the best form of chocolate to get inside.

Even chocolate that consists of 70% cocoa is pretty bitter. But you can get used to this type of chocolate very well.


Officially, the name black chocolate does not exist. When I talk about dark chocolate in this article, I am talking about chocolate that consists of at least 70% cocoa.


Everybody just needs to get that through their head.

How is chocolate made?

We owe the existence of chocolate to the cocoa bean. In the past, a drink was already made from the cocoa bean in Latin America. This drink was then introduced in Spain making it known in Europe.

In 1847, a British company then discovered how to make solid chocolate. Most cocoa beans come from West Africa.

cacaobeanThe beans are first cleaned. Beans are thrown on a sieve after which twigs and other dirty components are filtered out. Then the cocoa beans come in a large drum in which they are heated. This causes the shell to become detached from the bean.

The shell is then separated from the beans. The peels are then sucked up, leaving only the contents of the cocoa bean. This is also called the nip.

The nipples are roasted to bring out the taste. More than 50% of the nip consists of fat or cocoa butter. The nips are ground first, thereby softening the cocoa butter. A liquid mass is created, which is also called cocoa liquor. By means of pressing you can extract the cocoa butter from this. Then only cocoa powder remains.

Finally, they combine the components cocoa powder, sugar and cocoa butter for dark chocolate to make chocolate.

Preferably as much as possible cocoa powder and cocoa butter and as little sugar as possible;)

Now you are of course curious what makes that pure (black) chocolate so healthy? I’ll explain that below.

Tip # 1: It contains lots of healthy nutrients

The only thing that contains chocolate that is unhealthy is sugar.

Then the rest of the substances that contain chocolate must be healthy, and that’s right.

Pure chocolate consists mainly of cocoa (the 70% higher variant, therefore, consists of at least 70% or more of cocoa). Chances are that cocoa is so healthy, and that’s right.

But what do 100 grams of 70% pure chocolate contain even more?

  • 7.6 grams of protein
  • 28 grams of sugar
  • 42 grams of fat
  • 11 grams of soluble fiber
  • Minerals such as: iron, magnesium, copper, manganese.

One hundred grams of dark chocolate provides about 568 kilocalories …

… yes, that is not nothing.

That has everything to do with the number of fats in dark chocolate. Chocolate generally contains saturated and monounsaturated fats. These are very healthy fats to eat.

Now, of course, I advise you not to eat 100 grams of dark chocolate every day, because then I guarantee you that weight will arrive. Keep it at about 10 to 20 grams of pure chocolate in a day.

In addition to the above nutrients, chocolate also contains very important other substances. Which brings me right at the following tip:

Tip # 2: It is full of antioxidants

The antioxidants are what makes this product so healthy. Just like with vegetables, fruit and herbs.

It turns out that dark chocolate is full of this.

  1. Firstly, antioxidants ensure that free radicals in our body are cleaned up. Free radicals can cause healthy body cells to be damaged. Antioxidants react with these free radicals so that they can no longer damage our body.
  2. Secondly, antioxidants in our bodies ensure that our immune system becomes more active. This makes our cells more resistant to even more dangerous toxins such as infections or other strong pathogens.

Flavonoids are antioxidants that are in fruit and vegetables. In general, the color of fruit and vegetables comes through the flavonoids. Then the flavonoids can also be subdivided into the following subcategories:


flavonols, catechins (flavanols), flavones, flavanones, anthocyanins and isoflavones (sorry I did not invent these names, otherwise I would have called them anyway).


There are flavanols in chocolate. This is a specific group of antioxidants that are also found in green tea and red wine.

And it turns out that these antioxidants have a lot of positive side effects on our body.

These flavanols are mainly found in cocoa powder and not in cocoa butter. Research even shows that cocoa contains more antioxidants than certain fruits and vegetables (source). You can actually see cocoa as a superfood.


One of those healthy antioxidants in cocoa is also called theobromine and is primarily the one that provides all these health benefits.


The darker the chocolate is, the more flavanols it contains.

Tip # 3: It contains a lot of magnesium

Chocolate appears to be quite full of magnesium.

In general, many western people have a magnesium deficiency. And let magnesium play a very important role in many bodily processes.

magnesium-en-chocoladeMagnesium is used in more than 300 physical processes. A low magnesium value means that you have less energy and get tired quickly.

How is this exactly?

ATP is one of the most important molecules in our body. ATP is energy and is therefore necessary for everything that happens in the body. And ATP can do its job better when magnesium sticks to it. Actually, magnesium is needed so that the energy metabolism continues to work optimally.

For example, a magnesium deficiency increases the risk of the following diseases:

  • Heart and vascular disease
  • Diabetes type 2
  • Cancer
  • And many more aging diseases

This way magnesium provides vasodilation and relaxation. As a result, magnesium causes the blood pressure to drop. This is of course not wrong since many Dutch people have high blood pressure. But not only magnesium is responsible for this reduction. This also has to do with the active substance theobromine. How this is, you can read below.

Tip # 4: Pure chocolate lowers blood pressure

Those oh so good antioxidants again.

Antioxidants provide a large part of the health benefits in almost every plant substance.

As you know, cocoa contains a large number of flavanols. And the most important substance that has a positive effect is theobromine. This substance has an important influence on the blood circulation of the body.

Theobromine means in Latin: “The bread of the gods”

Theobromine ensures that the muscle cells of our blood vessels relax. This dilates blood vessels and increases blood flow to different organs.

“How do they do this?”

The flavanols in dark chocolate can stimulate the endothelium of blood vessels to produce nitric oxide. Nitric oxide is a gas that causes blood vessels to relax. This firstly increases your blood supply to the organs and secondly, the blood pressure decreases.

Because of all the above effects, this has a positive effect on the entire body.

theobromine is that chocolate dust that is harmful to your pets. This is exactly the reason why pets are not allowed to have chocolate. This can be fatal.

Tip # 5: Chocolate has a positive effect on the brain

This has not only to do with one substance in chocolate but with several.

chocolade-brainsFirst, theobromine provides more blood supply. This also means more blood supply to the brain. Due to an increased blood flow, more oxygen and glucose is added to the brain, which has a positive effect on the level of thinking and memory. They keep your brain fresh and alert.

And for the above reasons, chocolate has a positive effect on the brain, especially in old age.

Theobromine is a substance that looks very much like caffeine. However, the stimulating effect on the brain is much lower.

In addition, there is another substance in chocolate that has a positive effect on your happiness hormones. Do you know that feeling when you are in love? Those delicious jitters in your stomach and the idea that you can handle the world with that person?

Coco complete supplement

The happiness hormones

The substance that creates that feeling is phenylethylamine. This substance can be formed in our body by the amino acid phenylalanine. And this fabric turns out to be in chocolate. Phenylethylamine then ensures that norepinephrine and dopamine are released into the brain. Phenylethylamine actually works the same as XTC and provides more blood flow, sweaty hands and increased heart rate. Yet it is difficult to say that you really notice this since the intestines partially break off this substance when you get the substance through chocolate.

In addition, dopamine is produced from the amino acid tyrosine and tyrosine can, in turn, be made from the amino acid phenylalanine. And dopamine also gives you a nice feeling. Every time you see your loved one, you get a shot of dopamine. Vitamin B6 and magnesium are also necessary for the production of dopamine. And also let chocolate be rich in magnesium.

Tip # 6: Pure chocolate improves your cholesterol levels

As you know, dark chocolate contains very powerful antioxidants. And these antioxidants provide most of the health benefits.

The flavanols in cocoa also have a positive effect on your cholesterol levels. That does not mean that they lower your cholesterol levels, because that is not necessarily healthy. I explain this below.

Cholesterol comes in two different forms:

  1. HDL cholesterol
  2. LDL cholesterol

HDL is the good cholesterol and LDL is seen as the bad cholesterol. Ideally, you have high HDL cholesterol and low LDL cholesterol. When a doctor tells you that you have high cholesterol, always ask for these two specific values.

A high HDL cholesterol is in fact very healthy. It even appears that low HDL cholesterol is one of the largest predictors for the development of cardiovascular diseases.

Ideally, you increase your HDL cholesterol and you lower your LDL cholesterol. And that is what the flavanols in dark chocolate are just doing.

In addition, the flavanols in cocoa also appear to lower the oxidized LDL cholesterol. Oxidized LDL cholesterol means that free radicals have reacted with LDL cholesterol. This means that the LDL particle is able to damage other tissues.

That is precisely why free radicals are from those nasty particles and antioxidants, therefore, ensure that you become healthier. After all, they react with those free radicals so that they are eliminated.

Do you want to know how you can improve your cholesterol levels even more? Then read the article below:

17 Tips to Quickly Reduce Your High Cholesterol without Medication

Tip # 7: It increases insulin sensitivity

This too needs some further explanation.

When you eat a lot of sugars for a longer period of your life, your body can have a hard time processing sugar.

When you ingest sugar, your blood sugar level rises. Then those sugars have to be taken out of the blood in order to supply your body’s cells with energy. This requires the hormone insulin. This opens the gates to the body cells so that the sugars can be moved.


You can see it as a car key. Insulin is the car key that allows the car to start. The sugars are petrol and ensure that the car can drive. When there is no car key (insulin), it is not possible to start the car and you have nothing to do with petrol (sugars).


When your body is bombarded with sugars for a long period of time, you get a disturbed blood sugar level. And this is what happens a lot today in the Western diet. As a result, the body’s cells no longer react well to insulin, so that the sugars remain in the blood.

cacao-and-insulinAnd that is where the flavanols come into the picture again. These ensure a better insulin response of our body cells. Our body can, therefore, process and store sugars better. And that is very important, because if sugars stay in the bloodstream for too long, they cause damage to all kinds of tissues such as eyes, brains, kidneys and extremities.

And research also shows that people with a disturbed blood sugar level, who eat a piece of dark chocolate every day for 15 days, their insulin response twice as strong. In addition, their blood pressure dropped more than they can manage with blood pressure medication. But you already knew that last thing.

Tip # 8: It reduces the risk of cardiovascular disease

Actually, this tip is a summary of this article. And that’s a nice story:

For example, a large study was conducted on a specific population group called the Kuna Indians. These live on a group of islands off the coast of Panama. These people drink large amounts of hot cocoa powder, as many as four to five cups a day.

Kuna drinkCocoa powder contains no sugars and is literally the inside of the cocoa bean without the cocoa butter. Cocoa powder, therefore, contains a lot of flavanols and this population gets a lot of antioxidants. The Kuna population is particularly known for their low blood pressure compared to the western population. Now they have tested different things with the Kuna-Indians

“How did they test this?”

A part of the Kuna beach has moved to the mainland in Panama, so they have followed a standard Western diet. You can compare the Kuna population of the mainland very nicely with the Kuna people who still live on the islands. They both have the same genes, only the diet has changed. On the islands, they drink large amounts of cocoa powder, which they do not do on the mainland.

They examined 78,000 death certificates from both the Kuna’s on the islands and on the mainland.(source)

What then turned out from their data?

  • Mortality due to cardiovascular disease was nine times less common in the Kuna who lived on islands.
  • Cancer was 16 times less common in the Kuna Islands than in the Kuna’s on the mainland.
  • And type 2 diabetes was four times less common to the kunas on the islands than on the mainland.

And that is not all…

  • There were 2.3 times as many over-75s on the islands as on the mainland.

Now you can not directly say that only cocoa is responsible for this. On the Kuna islands is also much more fruit, vegetables and fish eaten than by the Kuna’s on the mainland (Western eating pattern). This shows how important a healthy diet is.

But all of the above is actually quite logical when you look at the previous tips. Because dark chocolate improves blood circulation, lowers blood pressure, improves your cholesterol levels and increases insulin sensitivity. And all these points are important risk factors for the development of cardiovascular diseases.

The Bottom Line

There is considerable evidence that cacao can provide powerful health benefits, being especially protective against heart disease.

Of course, this doesn’t mean you should go all out and consume lots of chocolate every day. It is still loaded with calories and easy to overeat.

Maybe have a square or two after dinner and try to really savor them. If you want the benefits of cocoa without the calories in chocolate, consider making a hot cacao without any cream or sugar.

Also be aware that a lot of the chocolate on the market is not healthy.

Choose quality stuff — dark chocolate with 70% or higher cacao content.

Dark chocolates typically contain some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain.

Chocolate is one of the few foods that taste awesome while providing significant health benefits.

Coco complete supplement

Important: Leave your reaction and any additions below.

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

 

50 Fast and Delicious Low Carbs Food Snacks

low carb foods snacks

50 Fast and Delicious Low Carbs Food Snacks

If you want to eat low on carbohydrates then it is, of course, important that your snacks, of course, are also. By eating proteins and/or fats in between, you avoid getting hungry and looking for a quick and carbohydrate-rich snack.

In this article, you will not only find what fast and tasty low-carbohydrate snacks are, but also:

  • The benefits of low-carbohydrate eating
  • How you can make quick, low-carbohydrate snacks yourself
  • Which low-carbohydrate snacks you can buy (and where)
  • What you can order in a snack bar

Why snack on low carbohydrates?

There are several reasons for eating low carbohydrate. People live low on carbohydrates to lose weight, for their health or for the combination of these two.

To lose weight you can follow a low carbohydrate diet. The beauty of a low-carbohydrate diet is that you lose 2 to 3 times as fast with it than with a low-fat diet.

healthy-fats-low carbohydrateWith a low-carbohydrate diet, you will eat more fats and proteins. This gives much more satiety than carbohydrates. This makes a low-carbohydrate diet easy to maintain without getting hungry.

Because a low-carbohydrate diet is easy to maintain, you will also achieve better results in the longer term. The chance of a relapse is smaller if you have little or no sense of hunger, you simply do not feel the need to eat more.

Depending on how strict the low-carbohydrate diet is, you will be allowed to eat somewhere between 20 and 150 grams of carbohydrates per day. For the strict forms of the low-carbohydrate diet, you really have to pay close attention to everything you eat in order not to get too many carbohydrates.

The tricky thing is that many foods contain carbohydrates and all those little bits add up. When I look at the average assortment of snacks and snacks in a supermarket, I estimate that 98% is rich in carbohydrates. Sugar, wheat flour and/or starch are present in almost all snacks.


It is important that your snacks and snacks are also low in carbohydrates so as not to inhibit your waste targets.


Another reason to eat low carbohydrate is that of the health benefits. For preventing chronic diseases or managing type 2 diabetes, for example.

With our Western diet, more and more people are getting chronic diseases and disorders. These fall under the umbrella of the metabolic syndrome, which is characterized by too much visceral fat (belly fat around the organs).

Metabolic syndrome 4

Precisely low-carbohydrate food appears to be extremely effective in fighting visceral fat.

Too much visceral fat is also a significant risk factor for the development of type 2 diabetes. Less risk of eating carbohydrates reduces this risk.

Also with regard to the risk of cardiovascular disease, low-carb food is beneficial. For example, by low-carbohydrate eating, you can lower cholesterol and blood pressure.

People with type 2 diabetes can eat low carbohydrates to better manage the disease and maintain better blood glucose and insulin levels stable.

To prevent type 2 diabetes and if you have type 2 diabetes, it is important that the insulin levels do not rise too high.

When you eat, the carbohydrates are broken down into glucose and released into the bloodstream. Insulin is a hormone that the body makes to absorb glucose from the blood.

By eating fewer carbohydrates, less glucose comes into the blood and less insulin is needed. It is, of course, important that not only the main meals are low in carbohydrates, but also the snacks and snacks.

The ‘traditional’ snacks such as those in the supermarket can buy are rich in carbohydrates and also in the only conceivable form; in the form of refined carbohydrates and added sugars. These cause the blood sugars to rise quickly and cause a peak in the production of insulin.

The type of carbohydrates

Some low-carbohydrate snacks and snacks that you will read here contain carbohydrates. However, these are of the healthy type: the slow carbohydrates.


The fact that low-carbohydrate eating is so effective at losing weight is partly due to the fact that your insulin levels can remain low. Insufficient insulin levels ensure that your body will retain and store fat. It is therefore also called the fat storage hormone.


Plate with lots of vegetables Slow carbohydrates are also called healthy, good or unprocessed carbohydrates. These complex carbohydrates cause the blood glucose to rise less quickly so that less insulin is needed.

How much insulin is needed also has to do with the number of carbohydrates that are eaten. The more you eat the more insulin will be needed to take the glucose.

The counterpart to the good type of slow carbohydrates are the fast carbohydrates. These allow the blood glucose to rise quickly, causing a lot of insulin to be produced. This type of carbohydrates also have multiple names, they are also called refined, bad, unhealthy or simple carbohydrates.

Do you want to lose weight or watch your health then it is good to avoid as much as possible all sources of fast carbohydrates, or at least eat as little as possible. One peppermint can be less harm than a whole pastry even though the carbohydrates of both are quickly absorbed.

Making low-carbohydrate snacks yourself

Making your low-carbohydrate snacks or snacks yourself has a big advantage: you know exactly what you get inside. Only the ingredients that you use without any other junk or unwanted additions. Another advantage is that it will often be a little cheaper than something you buy ready-made.

It also has a disadvantage: it takes you more time. If you have little time then read on for the low-carbohydrate snacks you can buy ready-made.

Below are the low-carbohydrate snacks that you can make quickly;

# 1: a boiled egg

Preparing something yourself does not have to be complicated. In 5 minutes you have the ultimate low-carbohydrate snack ready. Nice for home or on the go.

The beauty of egg is that it is a good source of high-quality proteins and fats which makes you feel satisfied. 1 egg contains only 0.9 grams of carbohydrates.


Do not worry about the cholesterol in eggs. Eggs have been shown to cause no cardiovascular disease (source).


If you have too high cholesterol, the best thing you can do is eat less refined carbohydrates and added sugars.

You can read more about eggs and the abuses related to cholesterol in my article about lowering high cholesterol.

# 2: omelet rolls

Omelette rollOf course you can also bake an egg instead of cooking.

By baking a thin omelette you can use them as a wrap.

This ‘wrap’ can be filled with, for example, a cream cheese, vegetable or salmon.

Cut into pieces, stick them in and you have a tasty and quick snack for a relaxing evening on the couch.

# 3: cubes of cheese

Cut cubes of your favorite cheese and ready. This can give you some extra flavor by doing them on a stick with, for example, cherry tomatoes, sundried tomato, ginger or cucumber pieces.

# 4: raw vegetables

Raw vegetables can always be used as a snack or to give other snacks some extras. The advantage of raw food is that it Plate with raw vegetablescontains only a few carbohydrates that are also of the healthy slow type.

Raw vegetables contain many dietary fibers, these indigestible carbohydrates give your body no calories.

These fibers fill your stomach so that you automatically eat fewer calories and can easily lose weight.

These fibers are also useful for lowering your cholesterol.

The number of carbohydrates in raw food, per 100 grams:

  • Radish, cucumber, lettuce and cress: 1 gram
  • Celery, green pepper, broccoli and avocado: 2 grams
  • Tomatoes and pickles: 3 grams
  • Cherry tomatoes and pointed pepper: 4 grams
  • Red pepper: 6 grams
  • Red beets and carrots: 7 grams

From raw vegetables such as strips of sweet peppers or cherry tomatoes, you can make tasty snacks by filling them with, for example, hüttenkäse. This provides some proteins and fats that provide satiety,

Hüttenkäse contains only 1.6 grams of carbohydrates per 100 grams and for a cheese type low fat: 3.9 grams per 100 grams making it low in calories (91 kcal / 100 grams).

Or you can wrap a slice of cold meats for some raw vegetables. Gherkins in ham, for example, is such a classic.

By slicing cucumber with a peeler you can cover it with salmon snippets and cottage cheese and your cucumber rolls on.

# 5: peanut butter dip

Peanut butter dipPeanut butter is extremely rich in fats and proteins, just what you need if you want to eat low on carbohydrates.

The best is to take a peanut butter that is 100% peanuts without additives of palm fat or sugars.

Such peanut butter contains 12 grams of carbohydrates per 100 grams, 48 grams of fat, 26 grams of proteins and 12 grams of fiber.

In the peanut butter, you can dip pieces of raw vegetables such as celery, broccoli, cucumber or paprika.

Because peanut butter is so fat, you automatically stop eating when you have enough.


Peanut butter is unfortunately not favorable for your omega 6 – omega 3 ratio because it is rich in omega 6 fatty acids. If you eat more omega 6 than omega 3, it causes inflammation from which chronic diseases can develop. Do not eat peanut butter too often and ensure that there are enough omega 3 fatty acids in your diet.


A nice alternative to peanut butter is a nut paste (such as walnut paste or almond paste). These are richer in omega 3 fatty acids and contain less omega 6.

# 6: Olives

Olives contain only 0.2 grams of carbohydrates per 100 grams and are a good source of healthy fatty acids. You can buy them filled but you can also fill them yourself. You can fill them with for example feta cheese, pine nuts or tuna.

By making skewers you can go in all directions; a piece of feta cheese, a slice of shallot, sundried tomatoes, a piece of bacon or ham, capers, a slice of courgette, red pepper or anchovies.

# 7: avocado

Avocados contain 9 grams of carbohydrates of which 7 grams consist of fiber and therefore have little influence on blood glucose.

Avocado is the fatty acids. Per 100 grams avocados provide your body with 15 grams of healthy fatty acids. Thanks to these fatty acids, they ensure a satisfied feeling.

You can make a snack or snack of an avocado in different ways. You can simply cut an avocado into strips, but by adding a protein source it will provide more saturation. For example, you can wrap strips of avocado in meat products, for example, in fried bacon is delicious.

Another option for proteins is baking an egg in an avocado. How you do that you can read here.

# 8: courgette pizza

zucchini pizza piecesCut zucchini into slices, smear it with some tomato sauce and sprinkle with mozzarella cheese.

Just in the oven until the cheese is melted and your low-carbohydrate pizza snacks are ready.

# 9: taco peppers

taco peppersRubbish chopped with taco herbs. Cut peppers into 4 pieces and fill these ‘shells’ with the minced meat.

Add some cheese scraps and bake it for 15 minutes in the oven and you have a festive and low-carbohydrate snack.

# 10: turkey cheese wraps

Take slices of turkey breast and put slices of cheddar cheese on it. Roll up and ready.

turkey cheese wrapsThese protein-rich snacks are also easy to take with you to work. Put them in a storage box and store them in the refrigerator.

Cheddar contains only 1.3 grams of carbohydrates per 100 grams and turkey fillet 1 gram.

Possibly you can smear some mayonnaise between the turkey and cheese.

Check the label when buying mayonnaise, you have brands that only contain 1 gram of carbohydrates per 100 grams.

# 11: cheese chips

cheese chipsTurn the oven to 180 degrees and take out the baking sheet. Cover the baking sheet with parchment paper.

Put a tablespoon grater of Parmesan cheese on the baking sheet and turn, with the back of the spoon, a flat circle of the cheese.

 

Sprinkle with some garlic powder and basil.

5 minutes in the oven, until the edges become golden brown, and you have cheese chips that contain only 2 grams of carbohydrates per 100 grams and that you have your fingers on.

Buy low-carbohydrate snacks

Easiness is human. If you know what to look out for then you can happily buy enough low-carbohydrate snacks and snacks in the supermarket.

# 1: meat products

A few slices of chicken fillet roll around a piece of cucumber and you can again for a few hours.

Unprocessed meat is carbohydrate-free. Unfortunately, this is not the case for meat products, but the quantity is not too bad for most types.

Corn syrup, dextrose and/or potato starch have been added in many processed types of meat. These are carbohydrates of the bad fast type that you should avoid as much as possible. Some meat products contain less than 1 gram of carbohydrates per 100 grams, while others can contain as much as 4 grams or more. Therefore, check the number of carbohydrates on the packaging before you buy.

# 2: low-carb crackers

At many supermarkets, you can buy low-carbohydrate crackers from RAW. You have them in three types: Organic Flax and Herb, Flax Pumpkin, Piquant Tom. Because no use is made of wheat flour, the amount of carbohydrates is low; 12 grams per 100 grams.

By using seeds, seeds and nuts, the crackers are rich in fats and proteins, just what you need if you want to eat low in carbohydrates.

Such crackers are a nice basis for your low-carbohydrate snacks.

# 3: canned tuna

A quick snack? Open a can of tuna and put it on a low-carbohydrate cracker. Put some salt and pepper on it and feast on it. The nice thing is that tuna contains no carbohydrates but high-quality proteins and healthy fatty acids.

You can possibly make a tuna salad by making mayonnaise through the tuna.

# 4: smoked salmon

Some thin slices of smoked salmon on low-carbohydrate crackers and you provide your body with the necessary protein and healthy fatty acids.

Salmon is one of the best omega 3 sources you can eat.

Salmon does not contain carbohydrates.

# 5: fruit

Unless you follow an extremely strict low-carbohydrate diet (20 – 50 grams of carbohydrates per day) there is still room for Berriesfruit in your eating schedule.

Many people tend to remove fruit from the eating schedule if they eat low-carbohydrate because of the sugars. But fruit is important because it supplies your body with the necessary micronutrients; vitamins, minerals, trace elements, antioxidants and phytonutrients (bioactive substances). These micronutrients reduce the risk of diseases and slow down your aging process.

And the amount of carbohydrates in fruit is not that bad and the sugars are not absorbed into the blood quickly. This is due to the fibers in the fruit. These form a gel layer in the stomach and small intestine so that the sugars are slowly released to the blood.

The following fruits are the lowest in carbohydrates:

  • Avocado; 1 gram
  • Lime; 2 grams
  • Lemon; 3 grams
  • Cantaloupe melon and raspberries; 4 grams
  • Coconut and strawberries; 6 grams
  • Peach and nectarines; 7 grams
  • Watermelon, currants, plums, orange, apple; 8 grams

# 6: pure chocolate

The higher the cocoa percentage in chocolate, the less sugar there is. You can buy variants with more than 85% cocoa and raw-pure-chocoladethese contain about 15 grams of carbohydrates per 100 grams.

The variant with 99% even contains only 8 grams of carbohydrates per 100 grams. You should learn to eat this because it will taste bitter in the beginning if you are used to ordinary milk chocolate. Compare it with the step of coffee with sugar and milk to black coffee.

Pure chocolate is especially rich in fatty acids and fiber. In addition, it still contains quite a few proteins and many minerals and antioxidants.


Pure chocolate does contain added sugars so keep it at most a few pieces to satisfy the delicious appetite.


Do not eat white chocolate if you want to eat low in carbohydrates, this is very carbohydrate-rich at 58 grams of carbohydrates per 100 grams. And milk chocolate does not do much better with 55 grams.

# 7: full yogurt

Full yogurt contains 3 grams of carbohydrates, 3 grams of fats and 3 grams of protein per 100 grams. A bowl full of yogurt as a snack will quickly give you a satisfied feeling.

Do not eat low-fat yogurt if you want to eat low in carbohydrates. You need the fats for a satisfied feeling. Low-fat yogurt also contains more carbohydrates and fewer vitamins (the fat-soluble vitamins are mainly in the fat component of dairy).

Yogurt can make you sweeter because there are some pieces of fruit to add or by using a natural sweetener such as stevia.

Do not eat yogurts with a taste, sugars are added to this.

# 8: skyr

Skyr yogurtIf you exercise, you need more protein. You can then eat skyr (Icelandic yogurt) instead of regular yogurt.

Skyr contains 11 grams of protein per 100 grams and 4 grams of carbohydrates and no fat.

Let the skyr variants with a taste but in the supermarket stand, these are not suitable as a low carbohydrate snack because of the added sugars.

 

# 9: Greek yogurt

Greek yogurt is a perfect snack if you eat low carbohydrate. It is a good source of fats and proteins, is low in carbohydrates and also very healthy.

Some large supermarkets have a huge assortment of Greek yogurt. Unfortunately, this range seems much larger than it actually is.

The main part of this yogurt is ‘yogurt Greek style’; a fake Greek yogurt.

  • This yogurt Greek style contains more carbohydrates and fewer fats and proteins.

If you want to eat a low carbohydrate, you need the real Greek yogurt, which contains 3.5 grams of carbohydrates, 10 grams of fats and 9 grams of protein per 100 grams.

Just take the full Greek yogurt and not the 0% fat varieties.

You need those fats because you eat a few carbohydrates.

# 10: walnuts

Walnuts

A handful of walnuts as a snack is enough to be able to get back to it. Walnut contains 14 grams of carbohydrates per 100 grams. They are a good source of fatty acids, dietary fiber and vegetable proteins.

The beauty of walnuts is that they contain a relatively large amount of omega 3 fatty acids in the form of alpha linoleic acid. Much more than other nuts and are therefore seen as the most healthy note. This is how walnuts reduce LDL cholesterol.

As far as carbohydrates are concerned, the walnut is also the best, followed by hazelnuts (17 grams of carbohydrates / 100 grams) and almonds (22 grams).


Nuts have a blood sugar lowering effect. This is beneficial for weight loss and health.


# 11: Whey protein shake

Whey protein is not just for bodybuilders. For everyone who wants to lose weight, whey protein shakes offer benefits.

Research shows that people lose weight when they include whey protein in a diet that is focused on losing weight. If, in addition, a sport is also done then the weight loss is greater.

A whey shake contains hardly any carbohydrates, can be prepared quickly and is ideal as a snack to satisfy the hunger. A whey shake suppresses the production of the hunger hormone ghrelin for 4 hours.

Online you can also buy ready-to-use whey shakes. These are easy as a snack on the go.

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# 12: cheese pop

This is a popcorn made from nothing but cheese.

This savory carbohydrate-free snack is ideal for an evening of Netflix and is rich in proteins and fats.

# 13: hummus

Hummus is made from vegetable oil and chickpeas and contains only 6 grams of slow carbohydrates per 100 grams. Because chickpeas are rich in proteins, hummus contains about 6 grams of protein per 100 grams.

You can put the hummus on low-carbohydrate crackers or you can use it as a dip for raw vegetables.

# 14: sausage

I would not advise you to eat sausage often. This is because it is often rich in trans fats, saturated fats, salt and E numbers. But sausage is low in carbohydrates and it gives your body the fats and proteins that are needed when you eat low in carbohydrates.

Sometimes glucose syrup or another form of sugar is added. Watch this when you buy sausage, this sausage then contains fast carbohydrates.

# 15: biltong

Biltong is a marinated beef tail which has been air-dried. It contains 3.4 grams of carbohydrates per 100 grams and is extremely rich in protein: 54 grams of protein per 100 grams! Thanks to its high protein content, this snack is a hunger for a long time.

Biltong is a bit like Beef Jerky. Beef Jerky, however, contains much more carbohydrates because sugar is added to it. The variants that they sell at AH and Jumbo contain more than 18 grams of carbohydrates per 100 grams.

# 16: stockfish

Stockfish is the same as Fish Jerky and is dried cod. It does not contain carbohydrates but it does contain a lot of healthy omega 3 fatty acids and high-quality proteins. Per 100 grams, stockfish contains no less than 80 grams of protein.

# 17: pickle

A little bit of sugar has been added to the liquid, but gherkins fit perfectly in a low-carbohydrate diet and are a bite-sized snack.

# 18: soup

Spicy tomato soup is quick to prepare as a snack. Only warm up and ready.

Often, sugar is added to a canned soup. Not something you would expect immediately with soup and certainly something to be reckoned with.

You can, of course, make the tastiest and healthiest soup yourself. If you make a large pan of soup and freeze portions, you will always have fast and low-carbohydrate snacks at hand for the next time.

# 19: coconut chips

If you eat the low carbohydrate, it is important that you replace the carbohydrates with fats as much as possible. That works when you eat coconut chips as a snack.

Per 100 grams coconut chips are good for 47 grams of fat. It contains 14 grams of carbohydrates, but because coconut chips are extremely rich in fiber (30 grams) these carbohydrates are absorbed slowly.

Choose dry-roasted coconut chips to which no sugars have been added.

Coconut chips are also delicious because of the yogurt, cottage cheese or smoothie.

# 20: grilled chicken wings

Chicken wings and chicken legs are low in carbohydrates. Most contain about 2 grams of carbohydrates per 100 grams. Of itself chicken is carbohydrate-free, these 2 grams of carbohydrates come from the sugars that go through the marinade and this amount is manageable.

You can also buy chicken wings that are not yet marinated. You can then season it yourself with a sugar-free marinade before baking, roasting or BBQing.

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Low-carbohydrate snacks from the supermarket

Many supermarkets have an extensive range of ready-to-eat snacks and snacks. I searched out which snacks fit within a low-carbohydrate lifestyle.

snack # 1: shrimp in a garlic marinade

These shrimp in garlic marinade contains less than one gram of carbohydrates per 100 grams.

Shrimps fit within a responsible diet and are a good source of omega 3 fatty acids, high-quality proteins and many vitamins and minerals including vitamin D and zinc.

snack # 2: Serrano ham

This is a Spanish ham that is dried in a traditional way for 12 to 18 months. The result is a low-carbohydrate snack that is easy to combine with tomatoes, olives or a piece of Cavaillon melon.

There are only 0.1 grams of carbohydrates in Serrano ham per 100 grams. This is only a pittance compared to shoulder ham (5 grams) which has additives such as glucose syrup, dextrose and potato starch.

snack # 3: salmon rolls with cream cheese

salmon rolls with cream cheeseReady-to-eat for sale in many supermarkets are these salmon rolls.

Of course, you can also make this snack yourself, but it is sometimes also very easy and quick.

This snack contains 5 grams of carbohydrates per 100 grams, 18 grams of fats and 14 grams of protein.

Keep in mind that there are 3 grams of sugar per 100 grams in this snack.

 

snack # 4: bacon rolls with cream cheese

These bacon rolls contain only 1 gram of carbohydrates per 100 grams. Thanks to the combination of bacon and cream cheese, this snack gives a lot of fats (28 grams per 100 grams) so that you quickly feel satiated.

It is often said that bacon is unhealthy because of the saturated fatty acids but what is more worrying is the amount of omega 6 fatty acids in bacon.

Bacon is very rich in omega 6 fatty acids (4500 mg per 100 grams) which can cause inflammation because this upset the omega 6: omega 3 balance.

Do not eat bacon too often and ensure that there are enough omega 3 fatty acids in your diet.

snack # 5: spicy meatballs

These meatballs contain only 4 grams of carbohydrates per 100 grams. What is pretty little for meatballs, they often contain 8 grams of carbohydrates through the use of wheat flour.

The carbohydrates in these meatballs are fast carbohydrates (wheat flour, wheat flour, potato starch, sugar), keep this in mind by eating modest portions.

snack # 6: Spianata Romana with cream cheese

This snack is made from cream cheese with pepper wrapped with dried sausage. Nice as a snack or with a drink.

This snack does contain sugar and dextrose. Fortunately, that is only a little bit; 1.5 grams per 100 grams.

snack # 7: The Vegetarian Butcher Bratwurst

Just enough of all that meat? This vegetarian bratwurst is low in carbohydrates: 2.7 grams per 100 grams.

This bratwurst contains many proteins: 14 grams per 100 grams and also the necessary fats: 9 grams per 100 grams.

This snack can be stored in the freezer and can be baked in coconut oil or butter.

If you buy vegetarian meat substitutes always check the packaging for the carbohydrates.

Vegetarian meat substitutes can contain a lot of carbohydrates through the use of wheat flour, breadcrumbs, starches and sugars.

snack # 8: Calabrian Hot Chili Peppers Filled with Tuna

PeperonciniHow nice did you want it?

Completely carbohydrate-free, fast, tasty and also healthy.

The combination of hot chili peppers and tuna provide your body with the necessary healthy fatty acids.

 

snack # 9: Baked almonds with sea salt

Only 2 grams of carbohydrates per 100 grams and 57 grams of fat and 25 grams of protein.

Ideal for a low-carbohydrate diet.

Nice to put on the table with some cubes of cheese and slices of sausage.

 

snack # 10: sleeve sticks a dry sausage

Only 1 gram of carbohydrates because there is a little bit of sugar in these sausages.

These sausages are an excellent source of protein (33 grams) and fats (40 grams).

A few of these sticks as snacks on the go and you can again.

snack # 11: Nibbling

This snack is made by baking bacon with rind, creating a kind of crunchy chips. Only 0.1 grams of carbohydrates per 100 grams, 55 grams of protein and 39 grams of fat.

A low-carbohydrate alternative to regular potato chips. Keep in mind that this nibble bacon is rich in omega 6 fatty acids

 

snack # 12: Cherry tomatoes in a handy bucket

Cherry tomatoes in a handy bucket. Put them near the fridge so that you can grab something healthy if you get a little appetite. Also nice with a scoop of mozzarella on a pin.

snack # 13: Chia Pods Vanilla

This snack also works well as a dessert and contains only 5 grams of carbohydrates per 100 grams. It is made by letting chia seeds in water. Chia seed can absorb up to 10 times its own weight in moisture. Because of this a chia seed jelly that does fill the stomach well but hardly contains calories.

If you eat low carbohydrate then it is good to pay attention to your fiber. Nutrition with carbohydrates is also the diet with dietary fiber and you do need it for the healthy keeping of your digestion and bowel movements.

Chia seed contains no less than 34 grams of fiber per 100 grams, making it a nice addition to a low-carbohydrate diet. You can also do a tablespoon of chia seed by the (Greek) yogurt, for example.

Another superfood rich in fiber is linseed.

snack # 14: soybeans with coarse sea salt

These are freshly inlaid soybeans with coarse sea salt. These beans are blanched so you can eat them.

Per 100 grams these beans contain 10 grams of carbohydrates. These are the healthy slow carbohydrates. It also contains 5 grams of fiber which is beneficial if you want to fall off.

Soybeans are also a good source of vegetable protein with as much as 11 grams per 100 grams.

 

snack # 15: John West Light lunch Mexican style

John West Light lunch Mexican styleTuna with spiced tomato dressing with beans, red peppers and corn for when you have a big appetite and little time. Open the can, stir and ready.

It contains 13.4 grams of carbohydrates per 100 grams in which the beans have a large share. These are slow carbohydrates. Unfortunately, 2.7 grams of sugar was added to this snack.

The tuna and beans give you 9.7 grams of protein per 100 grams and the tuna provides the necessary healthy omega 3 fatty acids.

 

snack # 16: NatureCrops tomato soup with quinoa

If you eat the low carbohydrate, your insulin goes down. Your sodium also goes down with the decrease of your insulin. This is NatureCrops tomato soup with quinoadrained via the urine so that you have to urinate a lot if you start eating low on carbohydrate.

However, you do need sodium for your fluid balance. If your sodium is too low, you will suffer from headaches and you may start to feel light in your head. It is therefore important that you include enough sodium in your eating schedule if you eat low carbohydrate. If you have a headache or feel dizzy then it is, of course, difficult to keep on eating low on carbohydrate.

Eating soup or broth is a good way to ensure that you get enough sodium (salt) inside. These bags of instant soup from NatureCrops are interesting because there is also some quinoa in it. This gives your body some slow carbohydrates so that you get some energy again.

Per 100 milliliters, this soup contains 4.4 grams of carbohydrates.


Also, do not be afraid to use salt if you prepare food based on unprocessed food. Health organizations try to scare you unjustly for salt.


You need the salt for your moisture balance and it gives flavor to your food. If you eat a lot of processed food, you should pay attention to your salt because it is used in many foods. Ideally, you eat 7.5 to 17.5 grams of salt per day.

Of course, you can also make your soups yourself, but it is delicious and healthy. If you buy ready-to-eat soup, check the ingredients for sugar. Often sugar is added to the soup.

Low-carbohydrate snacks from the fast-food chain

I often get the question what you should take in the fast food restaurant if you want to eat low on carbohydrates.

Fastfood chain foodIf you know me a bit then you know that I am not in favor of fast food. To briefly summarize: trans fats, omega 6 fatty acids and refined carbohydrates. Few nutrients (empty calories) and then the possibility that your food is made in old and oxidized deep-frying fat.

Anyway, everyone knows that you should not be at the fast-food chain for your health. Sometimes it’s just as convenient or just a bit of a fat bite. And then you still have those social situations that you end up in a fast food restaurant, because the rest of the group would like to eat there, for example.


Fortunately, you have the opportunity to eat low carbohydrate in the fast food restaurant. You do not have to sabotage your waste goals in any case.


What you should never take if you want to eat low carbohydrates is French fries. French fries are very rich in starch and these carbohydrates are converted to glucose much faster than cooked potatoes. This is due to the frying of the potatoes.

Instead of eating fries you can ask for (extra) raw vegetables or a salad.

You depend on meat, fish or egg. This gives you proteins and fats. If the fast food restaurant sells unprocessed meat, such as chicken fillet, pork tenderloin or steak, this is the choice that you have the least amount of carbohydrates.

Your snack on a sandwich does not really work if you want to eat low on carbohydrates. A white roll weighs 50 grams, half of which consists of carbohydrates.

If you want a sauce, choose the best for mayonnaise. This is often carbohydrate-free or at least low in carbohydrates. A great deal of sugar will always be added to each other sauce.

Some fast food restaurants also have fish on the menu. The best is natural unprocessed fish.

farmers omeletFortunately, more and more fast food restaurants are taking part in the trend of healthy and low-carbohydrate eating. So you can order a (fresh) soup or a (meal) salad with more and more snack bars.

Another option is a farmers omelet or a bouncer (ham cheese). By ordering this without bread and with extra raw vegetables you keep the low carbohydrate.

 

A last word to think about

Sometimes when we think of snacks, we automatically think of foods that aren’t very good for us. But snacks can just as easily be part of a healthy way of eating.

 

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A Piece of Avocado: Avocado with Egg from the Oven

egg avocado breakfast recipes

A Piece of Avocado: Avocado with Egg from the Oven

 

Regularly baking an egg is the ideal breakfast or lunch dish. It is simple and quick to prepare, tasty and very healthy. In spite of all that, every day a bake is boring in the same way. Of course, you can also bake an egg in an original way.

How about a combination with another popular and healthy ingredient: the avocado? With just these two ingredients you can already put a delicious, eye-catching lunch on the table.

Avocado surprise

The avocado is surprisingly multifunctional. People do it in salads, spread it on bread or eat it as a snack. Partly scooping out the flesh creates a handy bowl that lends itself to fun and original recipes. Baking an egg in a pan is also boring; in this recipe, you bake the egg in an avocado!

The avocado and the egg are a strong team. Together they contain a lot of nutrients – including proteins and healthy fats – and they form a good filling lunch. This way you can continue your day in a healthy and responsible way. You only need two ingredients and fifteen minutes of oven time. With this avocado surprise surprise your friend and foe, but especially your stomach.

An avocado contains quite a few calories. Do not overdo it. A half or whole avocado per day can not hurt, however.

What do you need:

  • 1 avocado
  • 2 eggs

Method of preparation:

  1. Preheat the oven to 200 degrees.
  2. Cut the avocado in half through the kernel so that you have two halves left. Take out the pit with a knife tip.
  3. Using a tablespoon, make the hole in which the kernel was slightly larger so that there is more space left for the egg.
  4. Place the avocado halves on a baking tray covered with parchment paper.
  5. Open two eggs and pour into the well of each avocado half.
  6. Then place the baking sheet in the oven for 15 minutes.
  7. The avocados can be served directly from the oven.
  8. Varying is possible: sprinkle some 48+ cheese over the egg, add vegetables or be original with curry powder and garlic powder.

Recap

Recipe name: A piece of avocado: avocado with an egg from the oven

Preparation time: 5 Minutes
Preparation time: 15 Minutes
Total Time: 20 Minutes
Average rating: 5 Stars

egg avocado breakfast recipes

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16 Tips for Eating Without (to many) Carbohydrates + 3 Tasty Recipes

many carbs day lose weight

16 Tips for Eating Without (to many) Carbohydrates + 3 Tasty Recipes

 

More and more people want to eat without a lot of carbohydrates. This is because of the health benefits or to achieve or maintain a good weight.

But how do you put that into practice? In this article, I will give you the tips with which you can easily eat without too much carbohydrate.

What you will learn in this article:

  • The reasons to eat without a lot of carbohydrates
  • What the common mistakes are with eating fewer carbohydrates
  • The tips to eat less carbohydrate in practice
  • Recipes to eat without a lot of carbohydrates

Finally, I will give you 3 delicious recipes without lots of carbohydrates. So you will see that eating without a lot of carbohydrates can also be very tasty.

Reasons enough to eat without a lot of carbohydrates

There are roughly two reasons for not eating a lot of carbohydrates.

These are:

  1. The health benefits
  2. Checking the body weight/fat %

Reason # 1: The health benefits

Improving health by eating low on carbohydrates is, of course, a broad concept and it has an effect on health in several areas. Especially for (the occurrence of) the disorders that come under the metabolic syndrome, it has many health benefits.

metabolic syndrome

A characteristic of the metabolic syndrome is too much visceral fat (fat around the organs, the liver in particular).

Not eating a lot of carbohydrates is very effective in getting rid of the organ and belly fat.

For example, low-carbohydrate food is useful for people with type 2 diabetes, but also to prevent type 2 diabetes.

By not eating a lot of carbohydrates you lower the risk of type 2 diabetes.

diabetes-type-2People with diabetes can eat more carbohydrates by keeping their blood glucose under control. This is important because it can prevent the annoying complications of type 2 diabetes.

Other conditions that fall under the metabolic syndrome are high cholesterol, high blood pressure and cardiovascular diseases.

It is often thought that eating fat is the cause of high cholesterol. But this is eating pastaprecisely caused by eating too many carbohydrates/sugars.

Eating fewer carbohydrates will improve cholesterol. The blood pressure will also be lowered. It will not surprise you that the risk of cardiovascular disease will also be reduced by eating fewer carbohydrates.

Another health advantage of eating low carbohydrates is that this will improve the intestinal flora. For this, you have to keep eating enough vegetables so that you keep getting enough fiber.

Reason # 2: Checking body weight

eat-without-many-carbohydratesYou can not eat a lot of carbohydrates until you reach your target weight. After you hit your target weight, you can keep a low carbohydrate lifestyle to stay at your ideal weight.

To get rid of kilos you will have to be more strict with the number of carbohydrates you eat. To stay on your weight you can let the reins celebrate.

The big advantage of eating low-carbohydrate is that it will not cost any effort because you will not have a constant sense of hunger.

'Sugar addiction'

By not eating too many carbohydrates, the ‘sugar addiction’ will disappear. With the disappearance of the constant appetite for sweets, it will naturally become much easier not to eat a lot of carbohydrates.

Compared with other weight-loss methods, eating low on carbohydrates is the winner. For example, low-carbohydrate food is 2 to 3 times more efficient than low-fat food. You can read more about this in my article about the low-carbohydrate diet.

The Renegade Diet plan Check it OUT HERE!!

 

Common mistakes in eating without too many carbohydrates

Do you want to take advantage of the health benefits of low-carbohydrate food or do you want to lose weight than it is important that you do not commit these common mistakes!

Mistake # 1: Eating too much carbohydrate

too many carbohydratesIn order to lose weight, you will have to sit in the range of 100 to 150 grams of carbohydrates per day. That may sound like a lot, but remember that this is a lot less than what you normally eat on carbohydrates.

The average man eats 280 grams of carbohydrates daily and for women, this is an average of 225 grams.

 

You can also eat less than 100 grams of carbohydrates per day. This is meal-without-many-carbohydratesuseful if you want to lose weight as quickly as possible, but it is not really necessary if you improve your health.

If you really want to eat a few carbohydrates, you can eat little or no fruit and legumes. This is in the long term just unfavorable to your health.

It is never a good idea not to eat carbohydrates at all, even if you do this in order to lose weight as quickly as possible.

 

 

Mistake # 2: Eating the wrong carbs

stop-wrong-carbohydratesThe effect of low-carbohydrate eating is based on keeping the insulin levels in check. If the insulin levels are too high, the body will store fat and retain it.

Eating the wrong type of carbohydrates causes peaks in the blood glucose and causes the insulin values to rise too much.

You should, therefore, opt for slow carbohydrates and leave the fast carbohydrates, from added sugars and refined carbohydrates. You will find here what the good slow and bad fast carbohydrates are.

It is also important that you eat real food. Think of unprocessed food such as vegetables, fruit, nuts, eggs, meat and fish.

For example, stay away from diet products such as low carb dieting. They supply your body with nutrients and contain added sugars and/or artificial sweeteners.

Mistake # 3: Afraid of fat

We have learned that fat is bad for us. This is us also drummed for decades by health organizations.

In recent years, the evidence has been gained that fats are not as bad as we have been told. Studies show that even the ‘bad’ saturated fats are not dangerous.

Time magazine about fat food

If we eat only a few carbohydrates than we will have to replace these macronutrients with other macronutrients: fats and proteins.

fats and proteinsIn a Low-Carbs diet, you mainly have to focus on fat and less strongly to proteins (see mistake # 4).

For fats, you choose the best for sources of healthy fatty acids; avocado, coconut oil, olive oil, ghee, butter, fatty fish and nuts.

Some people think they are smart because they do not eat a lot of fat in addition to not many carbohydrates.

After all, if you lose weight from low-carbohydrate and low-fat food than a combination of both should have great results, right?

Well no.

tired because of your dietThis is the biggest mistake you can make.

After all, you are going to be so hungry and you feel so bad that you will not last long, even if you have so much willpower.

You will become demotivated and have little sense to try a new waste attempt.

 

 

Mistake # 4: Eating too much protein

to much proteinBecause fat is still a bit scary for many people, they think they can solve this by simply eating more protein instead of fat.

Proteins certainly have their advantages and they are certainly very important if you want to lose weight. This way proteins provide a feeling of satiety and they prevent you from losing muscle mass.

 

If you eat more protein than your body needs than your body will convert it into glucose. This process is called gluconeogenesis.

KetosisThrough the production of glucose, the body will have to produce insulin, which we try to prevent as much as possible with a low-carbohydrate diet.

It prevents the body from getting into ketosis (a state of fat burning).


Aim at the bandwidth of up to 1.5 to 2 grams of protein per day for every kilo of body weight to prevent gluconeogenesis. If you don’t do sports, you can also finish with less protein.


Mistake # 5: Inadequate sodium intake

salt-jarSame as with fat is sodium extremely dangerous … at least … that’s what the Nutrition Center is trying to tell us.

Some people want to do the same super healthy if they are already following a diet. They also start eating less salt. They have finally learned that salt causes cardiovascular disease.

However, large studies have shown that it has no advantages at all to eat less salt if you want to prevent cardiovascular disease or death from a heart attack.

Eating little or no salt if you eat without a lot of carbohydrates is even a big mistake.

kidney-who-drinksBy eating fewer carbohydrates, your body starts to produce less insulin. And one of the things the hormone insulin does is tell your kidneys to hold sodium.

With the decrease of the insulin values, your body will drain sodium. This goes through the urine and you lose a lot of fluid.

It is of course fun and motivating to see on the scale after a few days that you have already lost 3 or 4 kilos.

However, this is largely moisture that has been drained by decreasing sodium values (and depleting the glycogen stocks).

The sodium that drains your body, however, you do need it.

It is an essential electrolyte and is necessary for a good fluid balance of the body.

 


The discharge of sodium and moisture can make you suffer from headaches, dizziness and feeling light in your head. This makes it difficult to keep the diet full and make it unnecessarily difficult.


boullion It is therefore important to include some extra salt in your diet.

You can do this by adding more salt to your vegetables or by drinking a cup of broth daily.

Aim at 7.5 to 17.5 grams of salt per day.

 

Mistake # 6: Giving up too fast

stop-with-sugarsA low-carbohydrate diet can be maintained very well compared to other diets. However, the first 3 to 4 days will not be easy.

The risk is that you will give up during this period, which you have to pass through. This assuming that you will only start to feel worse as you continue to follow the diet.

Certainly, if you come from a diet that is high in refined carbohydrates and/or added sugars, it will not fall in the first days to avoid eating a lot of carbohydrates.

Stop with Carbohydrates

Normally your body uses its preferred fuel: carbohydrates. If carbohydrates are available, your body will always burn them first before using fats or proteins as fuel.

burning fatIf you do not eat more carbohydrates than your body will have to switch to fat burning. Something that our body in our modern society, where we have access to food 24 hours a day, is no longer used to.

You can then feel weak for a few days as if you have something among the members and get flu. This is normal and will decrease after 3 to 4 days.

If you come from a diet high in refined carbohydrates and/or added sugars than this can get used to in some as a few weeks. It is important that you do not give up, once your body is completely over on fat burning it will be a few more difficult to eat without many carbohydrates.

Mistake # 7: Eating too many calories

unburnt-nutsIf you want to lose weight without eating a lot of carbohydrates than you will have to eat (much) more fat and a little more protein.

Remember that 1 gram fat contains twice as many calories as 1 gram of carbohydrates. You, therefore, need less large portions of fat food than carbohydrate-rich food.

Do not eat a whole bag of nuts because they are very low in carbohydrate. They contain 600kcal per 100 grams and are therefore very high in calories.

energy balanceWeight loss is always a matter of a negative energy balance, even if you want to achieve this by eating without a lot of carbohydrates.

To lose weight you will always have to eat less than your daily calorie requirement. This is different for everyone and can be calculated on this page.

One of the reasons why low-carbohydrate diets work so well is because they eliminate the appetite. As a result, you automatically eat less, so it is not necessary to count calories.


The lack of the need to count calories does not mean that you can eat as much as you want. It is the intention that you eat until you have enough and do not brag again because it is so good.


Tips to eat without a lot of carbohydrates

For those of you who want to try out for a low carbohydrate meal or something they do, I have a few tips below that you can put your food into without a lot of carbohydrates.

Tip # 1: Avoid added sugars

Added SugarsAdded sugars are carbohydrates and also in the worst possible form. They deliver your body calories without delivering nutrients and they let the blood glucose rise quickly.

Because of this rapid rise in blood glucose, your pancreas will have to produce a lot of insulin. That is exactly what must be prevented if you want to lose weight or be healthy.

The problem with added sugars is that they are in many products that you do not even know. This is because manufacturers often use sugar names on their packaging.

For example, there are added sugars in many meat products, sauces and ready-to-use soups, not really foods that you would expect.

In my article on sugar hiding names, you will find the 68 names that manufacturers use for sugar. There are a lot to remember. Fortunately, you can also easily recognize the hidden names.

You recognize the pseudonyms:

  • The use of the term ‘sugar’, ‘syrup’, ‘syrup’ or ‘nectar’ in words such as fructose syrup, maple syrup or wheat syrup.
  • Words ending in ‘ose’ such as dextrose, galactose, lactose and maltose.

Homemade soupThe most effective way to avoid added sugar is to prepare your food using unprocessed foods. With a few exceptions, all ready-to-eat food in the supermarket contains added sugars and/or refined carbohydrates.

Preparing your food yourself on the basis of unprocessed food is also healthier. Another advantage is that your body is really fed, making it less ‘asking’ for food.

 

Tip # 2: Avoid refined carbohydrates

choose-right-carbohydratesIf you want to eat without a lot of carbohydrates, it does not mean that you do not have to eat it at all. That would be downright unhealthy. It is important that the carbohydrates that you eat are of the right type.

Almost as bad as the added sugars are the refined carbohydrates. They are slightly less bad because they sometimes supply something of nutrients to your body. However, the effect on blood glucose is just as disastrous as that of added sugars.

A good example of refined carbohydrates is flour. This is processed in many products such as bread, pasta, pizza, cake and pastries. It is made by extracting the fibers from grains and grinding them finely.

doughThe fibers normally ensure that the glucose can be absorbed slowly.

The result is that these carbohydrates can be converted into glucose much more easily by the body. This will cause a peak in blood glucose and insulin levels.

Avoid refined carbohydrates and go for whole grains (such as oatmeal) and for carbohydrates from unprocessed foods such as vegetables, legumes and fruit.

Tip # 3: Avoid sweetened drinks

No Soft drinksStop drinking soft drinks and fruit juices. There is a burn between drinking soft drinks and an increased risk of insulin resistance, type 2 diabetes and obesity.

Soft drinks and fruit juices cause a big peak in blood glucose because you can drink a lot of sugars in a short time that is absorbed by the blood at lightning speed.

It is much better to eat fresh fruit instead of drinking fruit juice.

 

Fresh FruitsIf you eat fresh fruit, the sugars are slowed down thanks to the fibers. With a glass of fruit juice, these fibers are filtered out. A glass of orange juice contains 4 times as many sugars as an orange that you can also work on in a short time.

The best is drinking water, black coffee, green tea or herbal tea. This, of course, without sugar. You can use a natural sweetener such as Stevia.

Tip # 4: Use less milk and yogurt

stop-with-drinking-milkDairy products are rich in lactose (milk sugar). An exception is a cheese.

The hard cheese types contain no or virtually no carbohydrates. The soft cheeses usually contain minimal amounts of carbohydrates.

Dairy products rich in lactose are: milk, yogurt and cottage cheese.

The worst is the sweetened dairy products/desserts such as custard, pudding and yogurt drink. Here is also added sugar in addition to lactose.

Instead of milk, you can drink a vegetable variant. If you really want to go for 0 carbohydrates, take an unsweetened almond drink.

If you take soy drink or coconut drink, this saves half of your carbohydrates. You have to choose the natural variants and not those with a taste. The variants with a taste contain added sugars.

Instead of yogurt or curd cheese, you can opt for a vegetable variation on yogurt. The natural variants also contain half fewer carbohydrates.

Watch out with vegetable milk replacements such as oat drink and rice drink. Cereals such as oats and rice are very carbohydrate-rich and the milk re-placers made from them are therefore richer in carbohydrates than regular cow’s milk.

What you can do is make kefir from milk. Lactic acid bacteria live on the lactose in milk, which lowers the lactose content.

Did you know that you also do your health a great favor by switching to vegetable milk replacers? You read all about it in my critical dairy review.

Tip # 5: Stop eating bread

eat less breadWith most western people, bread forms the basis of both breakfast and lunch. It is tasty, affordable and you can easily take it with you.

A big disadvantage of bread, however, is that it is very carbohydrate-rich.

One brown sandwich (35 grams) contains no less than 15 grams of carbohydrates, so that does tick.

Another issue with white and brown bread is that it is a source of refined carbohydrates. Bread, therefore, has a negative impact on health (source).

A better alternative to white and brown bread is wholemeal bread. But these carbohydrates are also absorbed quickly because wholemeal flour is used for this. Wholemeal bread also causes blood glucose to rise quickly.

oatmeal breakfastA healthier alternative to bread is oatmeal. Thanks to the fibers in oatmeal, blood glucose does not rise so quickly that insulin levels are better controlled.

Oatmeal is just like bread rich in carbohydrates; the difference is that the type of carbohydrates is much more favorable.

Oatmeal, therefore, fits a low-carbohydrate diet, but you will have to eat it in moderation.

For example, you could replace breakfast sandwiches for oatmeal or a farmer’s omelet.

A farmer’s omelet is made from eggs and vegetables and contains virtually no carbohydrates. Thanks to the proteins you have a long-lasting satisfied feeling so you can go to lunch.

Salad with eggsThe lunch sandwiches can be replaced by, for example, a salad or a soup.

You will have to add a protein source to a salad so that the salad will give you a satisfied feeling and you will not be dependent on snacks in the afternoon.

Protein sources that are low in carbohydrates and suitable and tasty for a salad:

  • Grated cheese (hard cheeses)
  • Fish, for example, salmon, tuna or mackerel from canned or smoked salmon
  • Smoked chicken fillet pieces
  • Nuts
  • Pieces of boiled egg

With a salad, you have to be careful with dressings. Almost all dressings from the supermarket contain added sugars. For a low-carbohydrate dressing, you could make your own vinaigrette based on olive oil. That is even healthier and tastier too.

Another alternative to bread is a soup. Many ready-to-eat soups contain added sugars so pay attention to them when buying.

Nowadays there are also supermarkets that sell fresh soups that are free of additives such as sugar. These consist purely of vegetables and herbs.

Of course, you can also make a soup yourself, it is so delicious and you know for sure that there is no junk. You can put soup balls for protein and a full feeling. Be careful with vermicelli, these are refined carbohydrates.

sprouted wheat breadYou really can not do without your familiar sandwiches than you can always buy low-carbohydrate sandwiches (in the supermarket or online). These contain less (depending on the brand) carbohydrates than ordinary sandwiches.

Legally low carbohydrate bread contains at least 30% fewer carbohydrates than just bread so that makes a difference. And if you eat less bread than you can reduce a lot of carbohydrates.

 

Tip # 6: Use low-carbohydrate flour

If you like to be in the kitchen with all kinds of recipes, it is good to know that you can exchange your familiar wheat flour for Almonds groundlow-carbohydrate variants.

Wheat flour consists of 76% carbohydrates which makes it unsuitable for a low-carbohydrate diet.

Alternatives are flours made from nuts or coconut.

For example, almond flour consists of 11% of carbohydrates and coconut flour for 21%. That is a lot less than wheat flour.

Almond and coconut flour, unlike wheat flour, do not contain gluten, which means that the texture will not be the same.

These flours are best suited for soft bakery products such as pancakes and muffins.

Tip # 7: Eat low-carbohydrate snacks

healthy snacksIf people want to eat without a lot of carbohydrates, they are often focused on the main meals.

Snacks and snacks are often rich in carbohydrates and by also watching the snacks a lot of carbohydrates can be saved.

Eating cookies and bars as a snack is best not to do at all. These are rich in carbohydrates and also of the wrong type (added sugars and refined carbohydrates).

Did you know, for example, that 100 grams of gingerbread contains 70 grams of carbohydrates of which 39 grams are added sugars? A slice of gingerbread as a snack is therefore fatal if you want to eat without a lot of carbohydrates.

Make a habit of healthy and low-carbohydrate snacks.

Low carbohydrate snacks:

  • Raw vegetables (radishes, peppers, cucumbers, tomatoes, gherkins, olives, celery)
  • Fruits that are low in carbohydrates; avocado, lime, lemon, raspberry, cantaloupe melon, coconut, strawberry, peach, watermelon, apple, orange
  • A handful of nuts
  • A piece of hard cheese
  • A slice of chicken fillet
  • A piece of sausage (not really healthy but low in carbohydrate)
  • A boiled egg
  • Cheesy pop (a kind of popcorn made from 100% cheese)

If you want to buy a ready-to-eat snack, you should search for bars that are high in protein while being low in carbohydrates.

 

Tip # 8: Eat more vegetables and fewer potatoes

more vegetables and fewer potatoes

At dinner, you can replace the potatoes for a few large extra shovel vegetables. Potatoes with 17 grams of carbohydrates per 100 grams are pretty rich in carbohydrates. This while most vegetables only contain about 2 to 3 grams of carbohydrates per 100 grams.

Vegetables are very important if you want to eat without a lot of carbohydrates. By eating low carbohydrates you also vegetables-cookingautomatically eat less fiber. However, these are important for your health and your intestinal flora.

Because vegetables are low in calories and low in carbohydrates, but are high in fiber, they are ideal for filling your stomach. With a full stomach, you eat less which helps to drain more quickly

From vegetables, you do not have to worry about eating too much. Be careful with starchy vegetables such as potato, parsnip and sweet potatoes. These are rich in carbohydrates. Like most types of legumes and beans.

Ordinary potatoes can also be replaced for a small portion of sweet potatoes. Just like ordinary potatoes, these are rich in carbohydrates but have the advantage that these carbohydrates are delivered to the blood more slowly.

Tip # 9: Ask for vegetables instead of fries in a restaurant

Eating out can be a challenge if you want to eat without lots of carbohydrates. With almost every dish you get standard fries, potatoes or bread.

Ask for extra vegetables in a restaurant instead of fries or potatoes. That way you can eat out without eating a lot of carbohydrates.

Tip # 10: replace pasta for low-carbohydrate paste

Pasta is a no-go if you want to eat without lots of carbohydrates. Nevertheless, anyone who loves Italian can still eat his favorite dishes. This with a minimal adjustment.

Pasta is made from wheat flour and is very carbohydrate-rich. This carbohydrate-rich paste can be replaced for low-carbohydrate variants.

Some supermarkets and web shops sell low-carbohydrate pastes. This paste contains very little or no carbohydrates at all. courgettiThey are then, for example, made from natural fibers that your body can not digest, so they do not deliver energy.

Another option is to replace your pasta for Courgetti.

Courgetti is spaghetti strings that you make from zucchini. You do this with a spiral cutter.

 

Tip # 11: Replace white rice for cauliflower rice

White rice is also very rich in carbohydrates. Because the rice is stripped of its fibers, the carbohydrates are also quickly absorbed.

If you want to cook with rice, you can better choose brown rice. Thanks to the fibers, the carbohydrates are broken down Cauliflower riceless quickly and absorbed as glucose in the blood.

Better still, your rice has been replaced for cauliflower rice.

This is ‘rice’ made from small pieces of cauliflower chips.

Another alternative to white rice is quinoa. This contains a lot of carbohydrates but the advantage is that these are slow carbohydrates. It is also rich in proteins and contains all 9 essential amino acids.

Tip # 12: Be more generous with fat

If you do not eat a lot of carbohydrates than you will have to get your calories from somewhere else. These will have to come olive oil saladfrom fats for an important part. For this, you will need to be more generous in the use of healthy fats.

So you can be more generous with the olive oil over the salad. If you make a green smoothie, you can add a tablespoon of coconut oil for example. This gives your body healthy MCT fatty acids, it makes your smoothie nice and creamy and it makes you feel satisfied.

You can prepare your food in coconut oil, Ghee or olive oil. Again, you can again be generous with the fat.

Also, for beef with greasy edges, you do not have to be afraid if you want to eat low in carbohydrates. Eat this safely.

Tip # 13: Replace crackers for linseed crackers

Crackers are made from wheat flour and rich in carbohydrates. You can replace this for linseed crackers. These contain far linseed crackersfewer carbohydrates and have a number of important benefits.

One of the advantages is that they are rich in fat. And that is exactly what you should eat more if you want to eat low on carbohydrates.

The fatty acids are derived from the flaxseed and these are healthy fatty acids.

Another important advantage of linseed crackers is that they are rich in dietary fiber.

If you do not eat a lot of carbohydrates, you always run the risk of getting too little fiber, which is nicely covered with flaxseed crackers.

Tip # 14: Eat unprocessed meat

SteakMeat does not naturally contain carbohydrates. Nevertheless, there are many types of meat that contain carbohydrates in the supermarket. This is because they have been processed with binders and/or are marinated. Use is often made here of added sugars in the form of dextrose or glucose syrup and carbohydrates in the form of starch such as potato or wheat starch.

Therefore, only buy unprocessed meat which is not marinated such as chicken fillet, turkey fillet, steak or beef rags.

For meat products, choose the best chicken fillet, turkey breast or roast beef.

Breaded meat (such as schnitzel) and fish (such as fish fingers) does not fit into a low-carbohydrate diet. The breadcrumbs are made from carbohydrate-rich grains such as wheat and corn.

Tip # 15: Be careful with vegetable meat substitutes

Every now and than vegetarian food is good for health and with the wide range of vegetable meat substitutes this is made very easy.

If you are going to buy a meat substitute, always read the packaging carefully. Some meat substitutes contain very few carbohydrates, while some may contain a lot of carbohydrates.

If you want a meat substitute that hardly contains any carbohydrates, you can look at tofu or tempeh. The meat substitutes with crispy crusts or breaded contain the most carbohydrates.

Tip # 16: Skip a meal

Fasting Be Back SoonIf you skip a meal, you naturally do not get any carbohydrates inside. I understand that you could have thought of that yourself, but I mention this because it has a number of other advantages. Benefits for health and for weight loss.

By eating nothing after supper and eating again the next day with lunch you have a period of roughly 16 hours in which you do not eat anything. This is called intermittent fasting in the world of weight loss.

Your body will increase the production of human growth hormone by fasting and increase insulin sensitivity. This is beneficial Intermittent Fasting schedulefor health and to lose weight.

With intermittent fasting, you can lose more weight than you would expect on the basis of the calorie restriction, and that is what makes it so interesting.

There are all kinds of variances on intermittent fasting to put it into practice. The simplest is simply to skip a meal occasionally.

If you want to know more about this, read my article about intermittent fasting.

 

 

Recipes to eat without a lot of carbohydrates

Eating without carbohydrates can be very tasty. And because I have 3 delicious low-carbohydrate recipes for you to prove. One for breakfast, one for lunch and one for dinner.

Recipe 1: Breakfast without many carbohydrates

avocado-egg-salmon

It is good to eat relatively high amounts of protein at breakfast. Proteins are more difficult to digest than carbohydrates, causing the body to burn more calories to digest them. Proteins also provide a full feeling for a longer period of time.

People who eat a lot of protein at breakfast eat 135kcal less during the day.

Enough theory. Time for the recipe: stuffed avocados with egg and smoked salmon.

This is what you need (for 2 people):

  • 2 avocados
  • 60 grams of smoked salmon
  • 4 eggs
  • To taste salt and ground black pepper
  • Ground Chile peppers
  • Fresh dill

Preparation

  1. Preheat the oven to 220 degrees and remove the oven plate.
  2. Cut the avocados over the length and remove the kernel. If you have small avocados, hollow them a bit further with a spoon, so that the egg fits into the avocado.
  3. Place a piece of parchment paper on the oven plate and put the avocados on it and place some strips of smoked salmon on the avocado.
  4. Break an egg over a dish. Scoop out the egg yolk with a spoon and pour the egg white into the avocado. Then cover this with the egg yolk.
  5. Sprinkle salt and pepper over the avocados to taste and place in the oven for 15 to 20 minutes.
  6. When the eggs have hardened, remove the avocados from the oven. Sprinkle some ground Chili pepper and fresh dill over before serving.

Recipe 2: Lunch without lots of carbohydrates

ShrimpsoupEspecially in the cool season, it is nice to have something to eat, with your lunch, which is savory and warm.

This Brazilian shrimp stew is low in carbohydrates but provides you with the necessary proteins and fats so that you can keep it going until dinner.

Shrimp have 19 grams of protein per 100 grams and that at 0 grams of carbohydrates and only 90kcal.

They are also rich in vitamins, minerals and the omega-3 fatty acids that are important for health.

The olive oil and coconut milk in this recipe provide the healthy fatty acids.

Ingredients:

  • 750 grams of fresh and peeled shrimps
  • 60 ml extra virgin olive oil
  • 1 clove of garlic
  • ¼ onion
  • 1 red pepper
  • 50 grams of fresh coriander
  • 1 can of 400 grams with tomato cubes (with Chile)
  • 250 ml of coconut milk
  • 1 tablespoon of chilies paste
  • The juice of half a lime
  • Salt and ground black pepper to taste

Preparation:

  1. Clean the onion and cut it fine.
  2. Heat the olive oil in a saucepan and fry the onion in the oil for a few minutes.
  3. Cut the red pepper finely.
  4. Squeeze the garlic clove with a garlic press over the pan and fry it along with the red pepper.
  5. Add the tomato cubes from canned with the shrimps and finely chopped coriander. Put a lid on the pan and let it simmer until the shrimp are cooked.
  6. Add the coconut milk and the chilly paste and heat it for a while without letting it boil.
  7. Finally, add the lime juice and pepper and salt to taste.

Recipe 3: Dinner without lots of carbohydrates

cauliflower pizza

You do not have to miss your favorite pizza if you are going to eat without lots of carbohydrates. Where normal pizza dough is very carbohydrate rich, there is almost no carbohydrate in this pizza base. This is due to the cauliflower of which you make this soil – instead of dough.

The cauliflower pizza base can be invested with your own favorite toppings to finish it all to your own taste.

This pizza base is hard on the outside and soft on the inside, as befits a good pizza base.

Ingredients:

  • 1 small cauliflower
  • 2 eggs
  • 2 cloves of garlic
  • 150 grams of grated mozzarella
  • 10 grams of fresh parsley
  • ¼ tsp salt

Preparation:

  1. Preheat the oven to 220 degrees and place a piece of parchment paper on the oven plate.
  2. Cut the cauliflower into large pieces and put them with the garlic cloves in a food processor. Let the food processor run until you have fine pieces of cauliflower.
  3. Put the cauliflower in a microwave dish and put it in the microwave for 3 minutes.
  4. Let the cauliflower cool down and than mix ¾ part of the mozzarella with the eggs, the parsley and the salt.
  5. Remove the hot oven plate from the oven and spread on the cauliflower mixture. Make a circle of about 30 centimeter diameter. It is the intention that your pizza base will be about half a centimeter thick.
  6. Put the oven plate back in the oven and bake it for about 40 minutes until the edges start to turn brown.
  7. Remove the pizza base from the oven and cover it with your favorite toppings and the remainder of the mozzarella cheese.
  8. Replace the pizza base for a minute or 5 so that the toppings can get hot.

Enjoy your meal!

The Bottom Line

Low-Carbs diet restricted carbs, such as those found in sugary and processed foods, pasta and bread. They’re high in protein, fat and healthy vegetables.

Studies show that they can cause weight loss and improve health.

When following a Low-Carbs diet, it’s important to choose foods that are highly nutritious, yet low in carbs.

Some foods should be minimized, while you’re better off avoiding others altogether. Your choices will depend on your personal carb tolerance.

The Renegade Diet plan Check it OUT HERE!!

 

Important: Leave your reaction and any additions below.

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

 

The Paleo Diet: Explanation, Nutrition List, Experiences + 3 Recipes for the Paleo Diet

paleo diet beginners food list

Paleo Diet: Explanation, Nutrition List, Experiences + 3 Recipes

 

Life in prehistoric times was heavy. As a baby, you had a much greater chance of dying during childbirth or of natural enemies (animals or pests).

But whoever walked through his first years, had a reasonable chance of being ‘old’.

The way of life of our prehistoric ancestors consisted of natural food and a lot of movement. There were no problems with prosperity diseases.

With the Paleo diet, you go back to prehistoric times. It throws you back to the foods as they were originally consumed. More natural food and less processed food.

The Paleo diet is not only healthy, but you can also lose weight.

But watch out!

There are a number of major drawbacks.

In this blog you can read:

  • Why the Paleo diet is popular
  • A Paleo diet example weekly menu
  • The biggest benefits of the Paleo diet
  • The most important disadvantages of the Paleo diet
  • What science says about the Paleo diet
  • What you can and can not eat according to the Paleo diet
  • 3 tasty Paleo diet recipes
  • And much, much more ..
GET YOUR 30-DAY PALEO GUIDE, HERE!!!
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Paleo nutrition guide for on your desktop and/or mobile

What is the Paleo diet?

paleo food pyramid

The Paleo diet is based on the idea that the human body functions best when it eats natural, unprocessed food. In the diet, you mainly eat food that was already available at that time. You should think of fruits, carrots and vegetables. For example, salt, dairy and cereals are not in the diet.

So no genetically manipulated food or food products that are full of E numbers and chemical additives.

The term Paleo is derived from the word Paleology, which means the doctrine of antiquity. The Paleolithic diet is also called the hunter-gatherer diet for that reason.

In other words, the diet focuses on the eating pattern of our ancestors in a distant past. The Paleo principle is as follows: if a caveman had not eaten it, you should not eat it either. We are talking here about the time of the primordial man of 10,000 years or even longer ago.

The Paleo diet was best known in the mid-seventies by the popular book ‘The Stone Age Diet’ by gastroenterologist Walter L. Voegtlin.

The book is based on the principles of evolutionary medicine and suggests that we are genetically almost identical to the people who lived before the beginning of agriculture.

The human body would be less suitable for ingesting and digesting processed foods. Farmers produce grains, pulses and dairy products, but our genes crave unprocessed natural food.

The diet is not undisputed, but has also shown that it can be an effective diet for people who want to lose weight. This diet form is particularly popular in the United States.

In recent years, the Paleo diet has developed. Many diets now also allow some foods that science has proven to be healthy.

In this video: The Paleo Diet: Explained

 

What makes the Paleo diet so popular?

Paleo diet

The Paleo diet is incredibly popular these days and you can see that everywhere: restaurants, magazines, Facebook and last but not least an endless list of Paleo-inspired recipe books.


Google revealed that the Paleo diet was the most popular diet in 2013


But where does that constant increase in popularity come from? In the first place, the prehistoric story sounds quite logical. Why not return to nature when processed foods did not exist yet? Many food products today are full of added sugar.


Research shows that sugar is added to more than half (56%) of all food products in Western supermarkets. Food manufacturers put their food products full of sugar that is put on the packaging under shelter names.

Did you know that less than 68 (!) Of sugar aliases exist?


Those are shocking figures. It is therefore not surprising that people go in search of alternative and healthier diet styles. It is our stressful existence combined with an unhealthy Western lifestyle that provides an even stronger need to eat healthy and natural foods.

Since the development of agriculture people have been eating dairy products, beans, grains, alcohol, salt and processed meat.

Paleo users want to eat as nature intended: conscious, unprocessed and varied. That means eating meat, fish, eggs, poultry, fruit, nuts, seeds and vegetables that contain proteins, healthy fats, natural sugars, antioxidants, vitamins and minerals that contribute to good health and disease prevention.

The idea behind the Paleo lifestyle may not sound wrong, but the diet must really suit you. For the thought behind this way of life (because that is the fact) has everything to do with the evolution of man. Mainly food is eaten from before the so-called agrarian revolution.

According to fanatic Paleo followers, affluent diseases are caused by modern food and the products recommended by nutritionists are not as healthy as claimed. We would get sick of modern food because they simply do not go hand in hand with our genes.

But is that really so? Does the Paleo diet contribute to a healthy diet?

Later in the article, you will read what science says about this.

Paleodietary nutrition list

Contrary to what you might think, there are several Paleo diets. That is because in prehistoric times there were several peoples who lived in different parts of the world. In some areas, more animal or plant food was available than in other places.

Major differences in diet we still see today with native hunter-gatherer tribes worldwide:

Hunter-gathering diet

In this video you will learn more about how the primitive man ate:

Another example of modern hunter-gatherers are the inhabitants of Kitava, a small island in Papua New Guinea. Researchers have studied their lifestyle (including diet) extensively and have come to the conclusion that this population has no health problems such as acne, diabetes, cardiovascular disease, dementia or high blood pressure.

Also, overweight is virtually non-existent on the island, despite the abundance of food that is naturally available on the tropical island.

kitavan-eiland

Another example of modern hunter-gatherers are the inhabitants of Kitava, a small island in Papua New Guinea. Researchers have studied their lifestyle (including diet) extensively and have come to the conclusion that this population has no health problems such as acne, diabetes, cardiovascular disease, dementia or high blood pressure.

Also, overweight is virtually non-existent on the island, despite the abundance of food that is naturally available on the tropical island.

In general, the diet means eating vegetables, fruit, meat, fish, certain fats, nuts and seeds. Cereals and grain products (pasta, bread, etc.), beans, soy, dairy, certain vegetable oils and refined carbohydrates are left out of the diet.

What can you eat according to the Paleo diet?

The Paleolithic diet has a general guideline that Paleo supporters try to adhere to.

The most important criterion is that it must be unprocessed. Therefore canned meat and hot dogs are not allowed. Below you will find a list of foods that are allowed according to the Paleo diet. It is only an indication of permitted foods.

I have limited myself to the most popular foods.

Which types of fruit can you eat ?:

  • Apples
  • Grapes
  • Strawberries
  • Oranges
  • Peaches
  • Bananas
  • Mango
  • Lime
  • Mandarins
  • Watermelon
  • Lemon
  • Blackberries
  • Blueberries
  • Figs
  • Etc.

Which vegetables can you eat ?:

  • Roots
  • Spinach
  • Mushrooms
  • Lettuce
  • Broccoli
  • Vegetables
  • Beetroot
  • Cauliflower
  • Avocado
  • Cucumber
  • Tomato
  • Leek
  • chicory
  • Paprika
  • Asparagus
  • Endive
  • Etc.

Which meat and fish are you allowed to eat ?:

  • salmon
  • Poultry
  • tenderloin
  • Turkey
  • Bacon
  • Beef
  • Hare
  • Goat
  • Mussels
  • Shrimps
  • Lobster
  • Etc.

Which oils and fats can you eat?

  • Olive oil
  • Avocado oil
  • Coconut oil
  • Macadamia oil
  • Ghee (in some Paleo variants ghee is allowed)

Which nuts can you eat?

  • Hazelnuts
  • Sunflower seeds
  • Walnuts
  • Pumpkin seeds

Which natural sweeteners can you eat/drink in moderation?

  • Palm sugar
  • Stevia
  • Maple syrup
  • Raw honey

What can you drink during the Paleo diet?

What exactly can not you eat if you follow the Paleo diet?

Unlike other diets, the Paleo diet is not so easy to know what is and what is not allowed. Even the very fanatic followers of the Paleo lifestyle often have discussions about what is and is not allowed.

The question is whether the foods were already available in a distant past. This discussion has nothing to do with a successful diet, but you follow the diet strictly or you do not.

In the paleo diet, the lifestyle sometimes seems more important than the diet itself. The following foods are not controversial, they are not allowed.

Avoid the following foods and ingredients:

  • Refined sugars and fructose-rich corn syrup: soft drinks, fruit juices, table sugar, sweets, pastries, ice cream, etc.
  • Cereals and grain products – such as barley, corn, millet, oats, rice, rye, sorghum, wheat, wild rice, bread, pasta, etc.
  • Legumes – all beans (kidney beans, soybeans, etc.), peas, chickpeas, lentils, peanuts.
  • Most dairy products – milk, yogurt, cheese, curd cheese, butter, ice cream and coffee cream (some Paleo varieties do use full-fat dairy)
  • Vegetable oils – such as rapeseed oil, corn oil, palm oil, walnut oil, sunflower oil, soya oil, peanut oil, linseed oil, sesame oil and safflower oil.
  • Trans fats: sit in margarine and processed foods and are very harmful to your body and health.
  • All artificial sweeteners: aspartame, sucralose, saccharin, cylamate, fortame, etc. (use natural sweeteners instead)

A simple guideline: if you think it is manufactured, do not eat it.

If you really want to go completely Paleo then it is important that you read the food labels and ingredients list of everything you buy. Trusting labels and the promising words of packaging is no longer enough.

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Paleo diet sample diet plan

The Western modern diet has lost the balance in macronutrients (carbohydrates, proteins, fats). The current Western diet consists of no less than 55% of carbohydrates (source).

In the time of the primitive man, the macronutrients were more balanced. If we look at the worldwide hunter-gatherer societies from prehistoric times, they never achieved more than 40% of their energy needs from carbohydrates.

See the pie chart below to see the difference:

With the Paleo diet, you bring back a better balance in eating carbohydrates, proteins and fats. If you compare it with the current Western modern diet, the diet contains a lot of fats, proteins and few carbohydrates.

The advantage of the Paleo diet is that you can eat a lot of fat and protein-rich foods. Proteins and healthy fats play an important role in satiety and weight loss.

Healthy fats lower your cortisol content, stimulate fat burning and suppress the appetite. Various studies have shown that people who regularly eat oily fish (rich in omega-3 fatty acids) are much healthier and have a lower risk of cardiovascular disease, depression and dementia (source, source).

Proteins also have a high thermal effect on your body. When you eat, your metabolism accelerates for a few hours. This ‘metabolic advantage’ of proteins can reach up to 80 to 100 calories per day

Let me go back to the feeding schedule. I have already told you which foods you can and can not eat. But what does such an eating schedule of our ancestors look like in practice?

How can you fine-tune your eating schedule to this diet?

For example, you can not buy ready-made meals focused on the Paleo diet. You will eventually have to put it together yourself. I would like to help you with making a Paleo diet plan for the first week.

Paleo diet breakfast

In this diet, you have the space to vary a lot with breakfast. Eggs and vegetables often take a prominent place, but there are many more possibilities.

Paleo diet lunch

In the Paleo diet, you have to eat three times a day. The meal should mainly be based on proteins, vegetables and healthy fats. A salad is of course also allowed.

It is customary to consume two hot meals in a day. So you can eat a full lunch at noon. This gives enough energy for the whole afternoon to last until dinner. You will also have less need for a snack.

Unfortunately, most people do not have the time and the opportunity to prepare a hot meal for lunch.

Paleo diet dinner

Compared to other diets, supper in the Paleo diet can be called generous, but you have to delete certain fixed parts of the dinner. Traditionally, many people eat dinner with carbohydrates (pasta, rice or potatoes) and some meat and vegetables.

In the Paleo diet, you have to throw this line of thought overboard. You can not have potatoes and no rice.

For many people, evening meals are therefore a difficult issue in this diet. Especially if not all family members adhere to this diet.

Fortunately, there are plenty of alternatives that you will see in the Paleo weekly menu example that I have put together for you.

Below the Paleo diet food plan schedule for a week:

Paleo diet food schedule
Days:
Breakfast:
Lunch:
Dinner:
Monday: Eggs and vegetables, Chicken salad with Baked salmon fillet with
baked in coconut oil. some olive oil and  broccoli and
 Plus a piece of fruit  a handful of walnuts mushroom soup
Tuesday: Avocado smoothie Fried chicken with Grilled pork tenderloin
lettuce and tomatoes with spinach
Wednesday: Scrambled Eggs With Mussels in lemon juice Mexican meat stew
 Smoked Salmon
Thursday: Fried eggs with Chicken salad with Steak with sweet potato
mushrooms, onions olive oil and walnuts
and bacon
Friday: Omelet with Tomato soup Grilled chicken with
 mushrooms, broccoli vegetables and salsa
and cumin
Saturday: Green smoothie Chicken soup Fried shrimps with
zucchini, tomatoes and
 lemon juice
Sunday: Paleo pancake with Lettuce wrap with Baked salmon with
dates and walnuts  fried chicken, peppers vegetables and avocado
and tomato.

Experiences of the Paleo diet

Some people embrace the diet, while others think it is harmful. What is it really like? What are the experiences of people and what is shown by scientific research?

I have examined the conclusions of several studies on the Paleo diet. In all these studies people were used as test subjects and the conclusions were published in respected scientific journals.

In a randomized study from 2007, 29 men with ischemic heart disease and increased blood sugar or type 2 diabetes followed the Paleo diet or the Mediterranean diet.

The Paleo diet was based on lean meats, fish, fruit, vegetables, eggs and nuts. The Mediterranean diet consisted of wholegrain cereals, low-fat dairy products, vegetables, fruit, fish, oils and margarine.

The study lasted 12 weeks and the intake of calories from both groups was not limited.

The main measured results were glucose tolerance, insulin levels, weight and waist circumference.

results-research-paleo-diet-2007

The graph above shows the difference between the groups. The Paleo group is on the left, the control group on the right.

The black points are the baseline and the open points are taken after 12 weeks of diets.

As you can clearly see from the graphs, only the Paleo group had a significant improvement in glucose tolerance.

The participants from both diet groups lost a considerable amount of weight, 5 kg in the Paleo group and 3.8 kg in the control group. The Paleo group had a decrease of 5.6 in the waist circumference, compared to 2.9 cm in the control group.

Other noteworthy points from the research:

  • Each participant in the Paleo group ended with normal blood sugar values, compared with 7 of the 15 participants in the control group.
  • The Paleo participants ate 451 calories less per day on average without deliberately limiting calories or portions.

Conclusion: the Paleo diet leads to greater improvements in the waist circumference and health compared to the Mediterranean diet.


In a 2008 study, 20 healthy volunteers were subjected to the Paleo diet, 14 of whom eventually completed the experiment.

The 14 medical students (5 men, 9 women) were instructed to follow the Paleo diet for 3 weeks.

There was no control group.


Conclusion: at the end of the study, the average weight loss was 2.3 kg and the circumference reduced by 1.5 cm. The systolic pressure (upper pressure) decreased by 3 mmHg.


In a crossover study, 13 people with type 2 diabetes were divided between a Paleolithic diet or a typical diabetes diet. Every diet was followed for 3 months.

Compared to the diabetic diet, the Paleolithic diet was mainly lower in grains and dairy products, and higher in fruit, vegetables, meat and eggs.


Conclusion: in comparison with the diabetes diet, participants on the Paleo diet lost more weight (3 kg) and more of their waist circumference (4 cm).


In this study, 9 healthy subjects were put on the Paleo diet for ten days. The daily calorie requirement was closely monitored to ensure that the participants would not lose weight.

There was no control group.

 


Conclusion: even in the short term, the health effects of the Paleo diet were noticeable:

  • Total cholesterol decreased by 16%
  • LDL cholesterol decreased by 22%
  • Triglycerides (fats in the blood) decreased by 35%
  • Diastolic pressure (negative pressure) decreased by 3.4 mmHg

In the last study, 10 healthy women with a BMI higher than 27 were placed on an adjusted Paleo diet for 5 weeks.

There was no control group.


Conclusion: the most important measured results are changes in liver fat, waist circumference (8 cm), body weight (4.5 kg) and insulin sensitivity.


In summary: does the Paleo diet work?

All Paleo diets in the above studies are based on Dr. Paleo Diet’s book. Loren Cordain.

We can not draw any firm conclusions from these 5 studies.

Especially because they are too small and too short:

  • All 5 studies were small, varying from 9 to 29 participants
  • The studies were short, ranging from 10 days to 12 weeks
  • Only 2 out of 5 studies had a control group

However, the results are promising and it is to be hoped that larger and longer studies on the Paleo diet will be carried out in the future.

Another advantage is that the Paleo diet is generally well tolerated by the participants. There were no reports of side effects. Something that should never be underestimated when following a diet.

The benefits of the Paleo diet

We can not deny it, the Paleo diet has many advantages over other dietary styles.

The most important advantages are:

# 1: healthy weight loss

The experiences of people and scientific studies speak in favor of the Paleo diet. Compared to the most famous diets, the Paleo is a lot healthier. This is mainly because you eat a lot less (refined) carbohydrates.

A diet that significantly reduces the consumption of carbohydrates promotes weight loss. That makes the diet ideal for people who want to lose weight.

# 2: different types of food

The Paleo diet focuses on eating natural products, lean meats, vegetables, fruit and healthy fats, which is a huge improvement if you compare this with the Western modern diet.

Eating many different foods is necessary to keep your diet healthy and deliver a variety of nutrients to your body. This gives you a wide range of vitamins and minerals. A good variety of food promotes health and can reduce the risk of various diseases.

In order to keep certain food products longer, to give the right color and smell and to give the right structure, means have to be added to the food that is not good for us. With the Paleo diet, you will no longer receive these unhealthy substances.

# 3: lowers the risk of chronic diseases

Following the Paleo diet leads to a minimal risk of chronic diseases and the disappearance of excess body fat. Only this is already a huge plus. It turns out to be even healthier than the acclaimed Meditteranean diet.

In almost all studies in which the diet was studied, improvements were seen in body weight, waist circumference, fat percentage, blood pressure, and improved insulin sensitivity.

# 4: satiating and suppressing hunger

The Paleo diet has a healthy ratio in macronutrients. That means that naturally there are a lot of proteins and healthy fats. It is scientifically proven that eating a lot of proteins and fats can help you lose weight. They give you a feeling of satisfaction, so you automatically eat less. That makes it a lot easier to keep this diet full.

People who follow the Paleo diet eat on average fewer calories per day without deliberately limiting calories, which is ideal for weight loss.

The disadvantages of the Paleo diet

The Paleo diet propagates the diet of our ancestors. Nevertheless, it is not undisputed and is regularly under attack. Especially environmental organizations and vegans express strong criticism.

# 1: it is environmentally unfriendly

The biggest criticism of the diet is that it would be environmentally and animal unfriendly. Meat and fish are an important part of the diet. The production of meat is very damaging to the environment. The bio-industry is responsible for a large proportion of the total CO2 emissions.

Did you know that the bio-industry emits more CO2 than all vehicles in the world? And then I have not even mentioned the pitiful conditions of animals in the bio-industry.

# 2: eating meat is controversial

Not only is the Paleo diet unsuitable for vegetarians, but the prominent place of red meat in the diet also raises questions. This is not only for health reasons, but also for animal welfare and environmental considerations.

You do need a small amount of meat, because it is full of proteins, iron and minerals. In the Paleo diet, you will exceed this amply. The amount of fish and meat that is eaten is pretty much if you compare it with other diets.

A minimal amount of red meat seems in any case little harm. The healthiest dietary pattern appears to be a ‘near-vegetarian’ from research. With the emphasis on ‘almost’ because fully vegetarian, the chance of premature mortality can increase slightly.

# 3: it is not cheap

Full life according to the Paleo lifestyle also entails the necessary costs. One of the reasons why cereal products have taken a prominent place in the Western modern diet is because it can be produced inexpensively and on a large scale. Agriculture seems to have become the way to feed the growing world population.

Fruits, vegetables, nuts, fish and meat are not cheap. We pay more for fresh natural products. But that is a personal consideration that you have to make.

It is unfortunate that healthy food is on average still more expensive than processed food with lots of carbohydrates.

# 4: fasting is not done

The Paleo diet does not mention intermittent fasting, which is quite strange. Indeed, our ancestors did periodically fast, whether or not forced by circumstances.

Fasting at intervals gives you a number of impressing benefits for your health. By increasing the number of hours that you do not eat, your body stays in fat-burning mode for longer. The easiest way to do that is to skip breakfast occasionally, because you have often slept for 7-8 hours.

Fasting for shorter periods speeds up your metabolism. A study with 11 men shows, for example, that your metabolism accelerates by 14% if you steady for up to 3 days. Your metabolism will only slow down if you do not eat anything for more than about 3 to 4 days (72-96 hours)

During the period that you are fasting, an ancient situation is imitated in which the primeval man sometimes went wrong when there was no food available. So you do not eat anything during such a period.

The regular skip of meals (for example your breakfast) is good for your health. It is, therefore, a shame that fasting does not come back intermittently in the modern Paleo diet.

Is the Paleo diet nonsense?

Paleo-diet

There are quite a few differences in Paleo beliefs. This goes back to: what did the primeval man eat? Some say a lot of meat, others say that almost all hunter-gatherers lived along the water, were bad in hunting and those especially marine products such as fish and sea vegetables were given.

It would not be hunter-gatherers but collectors-hunters since the collection (especially by women) was the biggest source of food. The question is therefore whether we ate as much meat as is claimed by Paleo supporters.

Possibly it was mainly fish because groups of hunter-gatherers often lived along the coast (sea). I also suspect that it is still quite difficult to kill a dangerous beast with a cooked spear.

Critics argue that the Paleo diet is based on misconceptions about how evolution works. The theories about the Paleo lifestyle are not as scientifically proven as what is often thought.

Because what about the theory that our ancestors did not eat cereals? New archaeological research shows that our ancestors did indeed eat grains, which casts a completely different light on the Paleo diet.

In caves of Iraq and Belgium, mummies have been found with grain remains between the teeth. In the Swiss Alps a ‘lunch package’ with grains from the Bronze Age has recently been discovered.

We are also perfectly capable of adapting to the environment as a person. Consider, for example, lactose intolerance. Especially Western Europeans can generally tolerate milk well.

The human body in Europe has adjusted because we traditionally used many dairy products (4000 years ago). In Western Europe, only 5% of the population is lactose intolerant, whereas in most African and Asian countries this is more than 90%.

Food that previously was not suitable for people in prehistoric times now appears to be suitable for consumption for millions of people.

Conclusion

It is always good to eat healthier. The Paleo diet is in that respect a healthy alternative to follow. It is scientifically proven that the diet is healthy for you and can help you lose weight. When people talk about the Paleo diet, it is often not Paleo, but low in carbohydrates.

The theory behind the Paleo diet, however, is a lot less credible and mainly based on assumptions. You lose weight because you eat more consciously, not because you live like a caveman. There is also a lot of uncertainty about how our ancestors used to live. It is less black and white than some supporters of the Paleo diet want us to believe.

Perhaps the major role of meat is the only drawback of the Paleo diet. Not so much because it is unhealthy, but because it has a big impact on the world in which we live. The production of meat is very damaging and harmful to the environment.

If you decide to follow the Paleo diet, use it as a guideline. Eating fruit, nuts, seeds and vegetables is healthy. The amount of meat and fish can be a little less.

3 delicious Paleo diet recipes

Breakfast: sweet potato with bacon and egg

Breakfast: sweet potato with bacon and egg Paleo diet

What do you need:

  • 6 grams of bacon, cut into small pieces
  • 1 tbsp coconut oil
  • 60 grams of sweet potatoes, cut into small pieces
  • 80 grams of zucchini
  • 1 onion
  • ½ red pepper
  • 3 large eggs
  • Black pepper and salt to taste

Preparation method

  • Cook the bacon pieces at a lower temperature
  • Remove the bacon from the pan (and leave the bacon fat in the pan)
  • Fry the sweet potatoes in the pan
  • Bake the eggs in another pan
  • Add the zucchini, onion and paprika to the potatoes
  • Cook until the vegetables become softer
  • Add the fried eggs to the whole
  • Add pepper and salt to taste

Lunch: pumpkin mushroom soup

Lunch: pumpkin mushroom soup

What do you need:

  • 1 tbsp coconut oil
  • 1 onion in half rings
  • 2 cm grated ginger root
  • ½ dill seed
  • 500 grams pumpkin in cubes
  • 200 mushrooms cut into slices
  • 1 liter (bone) broth

Preparation method

  • Heat the oil in a pan and fry the onions
  • Once the onions are brown, add ginger and dill seeds
  • Spoon the pumpkin and mushrooms in the pan and fry for 2 minutes
  • Pour the stock in the pan and bring it to the boil
  • Let the soup cook gently for 10 minutes
  • Purée the soup using a hand blender and add pepper and salt to taste

Dinner: baked salmon with green beans

Dinner: baked salmon with green beans

What do you need:

  • 2 pieces of salmon about 180 grams
  • 1 tbsp olive oil
  • 2 tbsp chopped garlic
  • 1 tbsp onion powder
  • ½ tsp of cayenne pepper
  • 1 tbsp thyme
  • 1 tbsp parsley
  • 1 tbsp basil
  • ½ tsp broth
  • 250 grams of green beans
  • Salt and pepper

Preparation method

  • Put a steam pot on and steam the green beans al dente
  • Add olive oil to the pan and put the salmon in it
  • Season the salmon pieces and add all the ingredients
  • Add salt and pepper to taste
  • Bake the other side of the salmon pieces on low heat for about 2 minutes
  • Arrange the green beans on a plate and add the salmon
  • Add pepper and salt to taste

 

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Protein-rich Nutrition: Foods that contain most protein​​! Top 35​

foods that contain most protein

Protein-rich Nutrition:  Foods that contain most protein! Top 35

 

No matter what diet you follow, you always need proteins. They are the building blocks of your body. They contain amino acids that your body can not live without.

The immune system needs proteins for the production of antibodies and they are necessary for maintaining and maintaining your muscles. Furthermore, they are involved in your hormone management and important for healthy skin, bones, nails and even your hair.

If you want to lose weight or if you exercise, it is extra important to pay attention to your proteins. Why keep on reading!

What you will read in this article:

  • Why proteins are important during weight loss
  • Why proteins are important as your sport
  • How much protein you need
  • What is the best protein-rich diet

Elite Protein

Why proteins are important during weight loss

There are 3 macronutrients: carbohydrates, fats and proteins.

For a long time, it was thought that you can best lose weight by eating low-fat. The reasoning behind this seemed logical; body fat had to come from fat from the diet, right?

Ironically, obesity and obesity increased enormously when health organizations started giving low-fat guidelines in the 1970s. Manufacturers threw themselves on the production of low-fat and fat-free food.

low-fat vs overweight

With the removal of fat from the food, the taste was also removed. Products were conveniently flavored with cheap sugars. Money in the drawer for the manufacturers and the consumer happy with the tasty and low-fat food.


They did not realize that this was the starting shot for a worldwide pandemic of overweight, obesity and welfare diseases such as type 2 diabetes.


Since the nineties, people are slowly becoming aware that added sugars and refined carbohydrates make us fat and not so much the fats. This was the period in which the first low-carbohydrate diets started to supplant traditional low-fat diets.

Many studies have shown that low-carbohydrate diets work better than low-fat diets.

It is precisely the surplus of carbohydrates that our bodies turn into body fat through which we arrive.

Carbohydrates can be seen as the preferred fuel of the body. Your body will first address this energy source before it switches to the burning of fats and proteins.

low-carbohydrate mealBy eating fewer carbohydrates, such as with the low-carbohydrate diet, you force the body to burn fat too. This is roughly how the low-carbohydrate diet works. If you want to know more about it, in my article on the low-carbohydrate diet I will go into this in more detail.

Nowadays many diets are based on a limitation of the number of carbohydrates. Examples are the paleo diet, the protein diet, the South Beach diet and the keto diet and there are dozens of them.

What the good diets have in common is that they have included enough protein in the diet. And that is not for nothing.

As said, the body switches to the burning of fats and proteins if it can not get enough energy from carbohydrates. That the body is going to burn fat is exactly what we want, we lose weight.

That the body is also going to burn proteins is something that is not desirable. We really need these proteins to preserve our muscle mass.

I am no bodybuilderNow you might think something along the lines of ‘nice and important, I am not a bodybuilder, I just want to be slim’. But that muscle mass is more important than you might think.

Our metabolism is directly linked to our amount of muscle mass. This is why the average man needs more calories than the average woman; the average man has more muscle mass than the average woman.

The amount of calories we burn per day for a kilo of muscle mass is about 80 kcal, even if you are not active. If you are going to lines then you want to avoid loss of muscle mass as much as possible.


With the loss of muscle mass, your metabolism deteriorates and it becomes increasingly difficult to lose weight.


In order to prevent the loss of muscle mass during the process, it is important that sufficient proteins are included in the diet. Proteins that your body may burn in addition to the proteins for the maintenance of your muscle mass.

Some diets, such as the crash diet, for example, are very focused on losing weight as quickly as possible. Such diets are notorious for having relatively few proteins because of the large calorie restriction. As a result, muscle mass is lost and the metabolism recedes!

There are also other reasons why proteins are important if you want to lose weight. In this way, proteins ensure an increase in metabolism and reduce the appetite. For example, eating protein gives a much better feeling of satiety than eating carbohydrates or fats.

Do not think now that you have to throw yourself completely on the proteins if you want to lose weight. Eating too much protein is not healthy. With a protein diet, you eat a lot of protein. In my article on the protein diet, I discuss the 5 possible dangers of eating a lot of proteins.


For a healthy weight, it is optimal that 30% of the kcal you eat consists of your proteins. This is twice as much as what the average Western diet currently consists of.


Later on, I will give you the foods that are suitable for losing weight and are also high in protein.

Why proteins are important as your sport

I can be shorter about this. Your muscles need proteins to recover and become stronger. It’s that simple.

By training, you get slight damage to the muscle tissue. To be able to repair these damages, proteins are needed. If you train while eating insufficient protein, then:

  • The recovery after the training lasts longer
  • Reduce muscle strength and muscle mass
  • The performance deteriorates

How much protein you need when you exercise depends on the intensity of the sport. During strength training, the muscles will get more damage than with endurance sports, so that more proteins are needed for the recovery.

How much protein do you need

In order to determine your protein requirements, you can use the following guidelines:

  • Non-athlete: 0.8 to 1 gram of protein for every kilogram of body weight
  • Recreation athlete: 1 to 1.2 grams of protein for every kilogram of body weight
  • Endurance athlete: 1.2 to 1.7 grams of protein for every kilogram of body weight
  • Strength athlete: 1.7 to 2.4 grams of protein for every kilogram of body weight

Amount of protein for people who eat vegetarian or vegan

People who only eat plant-based foods need more protein. Later on, I will explain why.

The following guidelines can be used:

  • Non-athlete: 1 to 1.25 grams of protein for every kilogram of body weight
  • Recreation athlete: 1.25 to 1.5 grams of protein for every kilogram of body weight
  • Endurance athlete: 1.5 to 2.1 grams of protein for every kilogram of body weight
  • Strength athlete: 2.1 to 3 grams of protein for every kilogram of body weight

It is not useful to go ‘on safe’ and to eat a lot of proteins. It has no effect, on your recovery, muscle mass or performance, if you eat more protein than you need.


The lower limit of 0.8 grams of protein for every kilogram of body weight can be seen as a minimum amount to prevent deficiencies, not as a value for optimal health.


The best protein food

Enough background information about proteins. You are here because you want to know what the best protein food is. Before we dive into it I will still define what I mean by good protein food.


Good protein-rich food should not contain added sugars or refined carbohydrates in my view.


This means that many protein bars and diet cakes are out, there is often a lot of sugar added for the taste.

Furthermore, the amino acids that make up a protein are important. There are 22 of which the body can make 13 from other amino acids. The remaining 9 must come from the diet and are therefore called essential amino acids.

If a food contains all the essential amino acids and proteins are easily absorbed than we talk about high-quality protein. These are, in particular, the food products of animal origin, which supply our body high-quality protein.

Elite Protein

Protein and vegetarian or vegan food

vegan-protein-sourcesMany plant sources of proteins provide your body with a limited number of different amino acids. This is an important point of attention for people who eat vegetarian or vegan food.

They will not only have to make sure they get enough protein (which is more difficult), they will also have to see if they get all the essential amino acids.

Especially for athletes and in particular for children in growth, extra attention will have to be paid to this.

Ensure that there are enough different amino acids for people who can only eat vegetable food by eating as varied as possible in terms of protein sources. For example, grains contain other amino acids than legumes, for example.

For proteins from many plant foods, it is also true that they are difficult to digest. It is the combination of the number of amino acids and digestibility that determine the quality of a protein source. Someone who only eats vegetable foods will, therefore, have to eat more protein. As a guideline, 25% extra proteins can be used.

# 1: Eggs

An egg is the best protein source there is. Eggs contain all amino acids that are also easily absorbed. They are very healthy, eat more eggscheap and are hard-boiled and easy to carry.

Most proteins are in white and most fats are yellow.

Some people therefore only eat the white of the egg. The egg yolk, however, contains many (fat-soluble) vitamins that are lost.


Organic free-range eggs are preferred, these eggs contain more healthy omega 3 fatty acids.


Vitamins contained in eggs are: vitamins A, E, K, B1, B2, B5, B6, folic acid and B12.

Eggs are also a good source of minerals. They contain the following minerals: calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese and selenium.

For a long time, eggs were seen as a health risk rather than a healthy diet, because of cholesterol in eggs. Cholesterol in food, however, hardly affects cholesterol in the bloodstream.

In short, it means that you can simply eat eggs if you have too high cholesterol. It is precisely the added sugars and refined carbohydrates that you should avoid if your cholesterol is too high.

Because eggs have an animal origin, they are not suitable for vegans and lacto vegetarians. They are suitable for ovo-vegetarians, lacto-ovo-vegetarians and pescotarians.

An egg contains 13 grams of protein per 100 grams. Incidentally, for the most part, there is water; 73 grams per 100 grams.

# 2: Chicken fillet

Stuffed chicken breastChicken fillet is the most popular protein-rich food after egg. For example, chicken fillets are on the menu for almost every bodybuilder, next to eggs.

Chicken fillet is as popular as a protein source because it contains a minimal and negligible amount of carbohydrates and fats while it is rich in proteins and essential amino acids.

In addition, a chicken fillet is easy to prepare and is suitable for many dishes.

Per 100 grams chicken fillet contains 23 grams of protein.

# 3: Turkey fillet

Turkey fillet and chicken fillet are easy to compare. They can both be prepared and used in the same way. Turkey fillet contains slightly less protein and slightly more fats than chicken fillet.

Per 100 grams turkey fillet contains 21 grams of protein.

# 4: Lean beef

Beef is also very rich in proteins and amino acids. And if you follow a paleo or ketogenic diet, you do not have to go for the

steaklean cuts of beef. The pieces of beef with fat edges are then even desirable.

Beef contains about 22 grams of protein per 100 grams.

Beef is an excellent source of vitamin B12 and of the well-absorbed heme iron. The heme iron from animal products is much better absorbed than the non-heme iron from plant products.


If you can miss the money, then you can best go for organic beef from grass-fed cows that have walked around in the pasture. The meat of these animals contains considerably more good fatty acids, vitamins and antioxidants.


.Beef is also an excellent natural source of creatine. Especially for bodybuilders, this amino acid is important because it promotes performance and muscle volume.

# 5: Squid

Squid is a superior source of high-quality protein. 100g squid accounts for a whopping 30 grams of protein. In addition, such a portion gives you 6 times the recommended daily amount of vitamin B12.


Do not be afraid to buy frozen squid. The freezing of the squid ensures that the meat becomes tender.


# 6: Tuna

Fish is a good animal protein source in addition to meat. Tuna is the most popular fish species as a protein source. This is Tuna healthybecause tuna is low in both fat and calories.

Tuna contains no carbohydrates and less than 1 gram of fat per 100 grams. This minimal amount of fat also consists of a large part of the healthy omega 3 fatty acids (243 mg / 100 grams).

Per 100 grams, tuna is good for 23 grams of high-quality protein. For the rest, tuna consists of water, so that it only supplies 108 kcal per 100 grams.

Tuna contains a healthy dose of vitamins and minerals. Especially the B vitamins are well represented.


Tip: use canned tuna to quickly and easily add protein to your salad.


# 7: Salmon

Salmon should certainly not be missing in your diet. Besides salmon is an excellent source of high-quality protein, it is healthy salmonone of the best sources of omega 3 fatty acids.

The best you go for wild salmon. Cultured salmon contains much more omega 6 fatty acids and saturated fatty acids. To benefit from the health effects of omega 3 fatty acids, a good ratio between omega 3 and 6 fatty acids is important. Because many foods already contain a lot of omega-6 fatty acids, you will have to keep them as low as possible and you can better choose wild salmon.

Atlantic wild salmon accounts for 2 grams of omega 3 fatty acids per 100 grams and 20 grams of high-quality protein.

# 8: Parmesan cheese

Looking for a cheese that is extremely rich in protein? Then you can best go for Parmesan cheese. This Italian cheese is Parmesan cheesegood for a whopping 40 grams of protein for every 100 grams!

Parmesan cheese contains 26 grams of fat per 100 grams, which is a lot but little compared to many other types of cheese.

Most cheeses, such as Edam and Gouda, are carbohydrate-free, making them particularly suitable for low-carbohydrate diets. Parmesan cheese, in contrast to many kinds of cheese, contains carbohydrates: 3 grams per 100 grams.

# 9: Anchovies

Anchovies contain as many high-quality proteins as salmon: 20 grams per 100 grams. And almost as many healthy omega 3 fatty acids: 1.5 grams per 100 grams.

# 10: Almonds

Nuts are healthy; they are a good source of vegetable proteins, healthy fatty acids and dietary fiber.

AlmondsAlmonds contain 18 different amino acids. However, in less favorable proportions than animal protein sources such as eggs, meat, poultry and fish.

The best is to eat unroasted almonds. When burning nuts, the healthy fatty acids start to oxidize, causing them to lose part of their health value.

Almonds deliver about 19 grams of protein, 52 grams of fat and 10 grams of carbohydrates per 100 grams.


Because nuts are so rich in fats, they contain a lot of calories. Almonds deliver 609 kcal per 100 grams. If you want to pay attention to your waistline, then this is something to be reckoned with.


To benefit from the health benefits of almonds, you are fortunate enough to have a hand per day (15 to 30 grams) enough.

Almonds, along with walnuts, are seen by many nutritionists as the most healthy nut species. They are rich in minerals such as magnesium, phosphorus, copper and manganese.

# 11: Hemp protein powder

Hemp seed is a special vegetable protein source. It is a superior vegetarian source of essential amino acids.

Hemp powderAll essential amino acids are present and are also better to digest than the proteins from other vegetable sources such as nuts, grains and legumes.

Hemp seed is also a good source of minerals, vitamins and healthy fatty acids. It even contains more healthy fatty acids than flaxseed.

Hemp seed is already rich in protein (31 grams per 100 grams), but if you want more protein, you can go for hemp protein powder. This is made by pressing the oil out of hemp seed. This separates the fats from the proteins.

The pulp that remains behind is extremely rich in proteins and is the basis for protein powder. You can use this powder for making a protein shake or you do it through a smoothie. This protein powder contains no less than 47 grams of high-quality protein per 100 grams!

# 12: Pork tenderloin

Pork tenderloin is rich in high-quality protein: 23 grams of protein per 100 grams. In addition, it contains no carbohydrates but 3 grams of fat.

If you follow a ketogenic or paleo diet then you can go for the greasy pieces of pork. For example, breakfast bacon contains 15 grams of protein and 38 grams of fat per 100 grams.

# 13: Mackerel

Mackerel, like most fish species, is a good source of high-quality protein. Mackerel contains 24 grams of protein per 100 grams and falls into the category of fatty fish that are rich in the important omega 3 fatty acids.

# 14: Herring

Another fat type of fish that we eat in the Netherlands is herring. Herring is good for about 19 grams of protein per 100 grams and is a very good source of omega 3 fatty acids.

# 15: Shrimp

The nice thing about shrimp is that they do not contain many calories and still deliver a lot of protein. They are good for about 19 grams of high-quality protein per 100 grams.

Shrimps are a good source of omega 3, selenium and vitamin B12.

# 16: Cod

Cod is not a fatty fish species and is, therefore, an excellent source of low-quality protein. Per 100 grams accounted for 16 Codgrams of protein and only 0.7 grams of fat and 72 kcal.

Despite the fact that cod is a lean fish species, this fish still gives you a healthy dose of omega 3 fatty acids: 450 mg per 100 grams.

Cod, like most species of white fish, is an excellent natural source of iodine.


This is important for people who eat little or no bread because they follow a low-carbohydrate diet or lifestyle.


In case of a deficiency of iodine, the functioning of the thyroid gland deteriorates and the metabolism slows down.

# 17: Walnuts

WalnutsWalnuts have many health benefits. They are good for heart and blood vessels because they are a good source of omega 3 fatty acids, monounsaturated fatty acids and essential fatty acids such as linoleic acid, alpha-linolenic acid and arachidonic acid.

Like all nuts, walnuts are also very high in calories due to the presence of the many fatty acids. They are good for 675 kcal per 100 grams and 14 grams of protein.

# 18: Nuts and peanuts

In addition to almonds and walnuts, there are more nuts that are rich in protein and healthy. These are:

  • Cashew nuts; 18 grams of protein per 100 grams
  • Hazelnuts; 14 grams of protein per 100 grams
  • Macadamia nuts; 9 grams of protein per 100 grams
  • Brazil nuts; 14 grams of protein per 100 grams
  • Pecans; 8 grams of protein per 100 grams
  • Pistachios; 18 grams of protein per 100 grams

 


To get the most out of the health benefits of nuts, you eat them the best, unroasted and unsalted.


Peanuts are not nuts but legumes. Peanuts are not as healthy as nuts because they contain a lot of omega 6 fatty acids. Ideally, you eat just as much omega 3 as omega 6 fatty acids to prevent inflammation. That is why you should not eat too many peanuts and more often nuts.

Peanuts are extremely rich in protein: no less than 26 grams per 100 grams.

# 19: Gouda cheese

Gouda cheeseGouda cheese is available in many varieties, from young 30+ to 48+ and everything in between. The amount of proteins and fats varies, so check the packaging for the exact quantities.

As a guideline, you can count on 23 to 30 grams of protein per 100 grams of Gouda cheese.

These are high-quality proteins that provide all essential amino acids.


Because of the high content of saturated fatty acids in cheese, you eat it better in moderation. Cheese made from ‘meadow milk’ contains more healthy omega 3 fatty acids.


# 20: chickpeas

humus-dipChickpeas are legumes. Known dishes that serve as a basis are falafel and hummus.

Per 100 grams, chickpeas deliver 15 grams of protein and a broad spectrum of different amino acids.

What makes chickpeas so healthy are the many dietary fibers and polyphenols in which it is rich.

By dipping some pieces of raw vegetables, such as cucumber, carrots, peppers and celery, into the hummus you have a healthy and protein-rich TV snack.

Thanks to the proteins you get a satisfied feeling and you quiet the appetite.


Pro tip: make your own hummus (with a jar of chickpeas) based on extra virgin olive oil. This is rich in omega 3 and much healthier (and tastier) than sunflower oil (much omega 6) used by humus manufacturers as a basis.


# 21: Oatmeal

oatsOatmeal is probably the healthiest cereal there is. Full of healthy dietary fiber, B vitamins, magnesium, zinc and manganese. And of course proteins! 13 grams for every 100 # 22: Hüttenkäsegrams oatmeal.

Oatmeal is rich in carbohydrates: 63 grams per 100 grams. Fortunately, these are the healthy ‘slow’ carbohydrates so that oatmeal fits a healthy lifestyle.

Oatmeal contains all 9 essential amino acids making it suitable as a meat substitute. However, the proteins are not considered to be of high quality because these proteins are more difficult to digest as proteins of animal origin.

# 22: Hüttenkäse

huttenkase-saladCheese is rich in proteins. A disadvantage is that it is also rich in fat, which makes it caloric.

You have little trouble with hüttenkäse; it contains only 4 grams of fat and 98 kcal per 100 grams. This makes it a nice source of high-quality proteins.

Hüttenkäse is good for 12 grams of protein per 100 grams and is also a good source of calcium and vitamin B12.

# 23: Greek yogurt

Greek yogurtIn the supermarket, you will find two types of Greek yogurt: the real Greek yogurt and a kind of fake variety that they call ‘Yoghurt Greek style’.

Yoghurt Greek style contains much less protein than the real Greek yogurt. For the proteins, you can go the best, for the more expensive, real Greek yogurt.

Thanks to the many proteins in Greek yogurt, it helps against the feeling of hunger so that you eat fewer calories. And it is also good for your blood glucose.

Greek yogurt contains about 10 grams of high-quality protein per 100 grams while Yoghurt Greek style is around 4 grams.

 


Watch out with Greek yogurt varieties with a taste, to which sugars have been added.


# 24: Milk

People who follow my blog know that I am not enthusiastic about milk, to put it mildly. Nevertheless, milk is a good source of organic milk man drink direct from cowhigh-quality protein.

Milk contains about 3.5 grams of protein per 100 grams. Because many people drink several glasses of milk a day, it does tick on with the proteins.

If you want to drink milk, keep it with one or two glasses a day and drink only organic whole milk. This will at least save you from a number of health risks that stick to milk. You can read more about this in my critical dairy review.

Instead of cow’s milk, you can also drink goat’s milk or a vegetable milk. Goat milk contains as many proteins as ordinary cow’s milk and has the advantage, among other things, that it gives fewer problems for people with gastrointestinal complaints (such as with IBS).

A vegetable milk substitute that contains a lot of proteins is soy drink. These contain about 3 grams of protein per 100 grams. Be careful with soy drinks with a taste because of the added sugars.

Most vegetable milk replacers, such as almond or rice drink, contain almost no proteins. If you are going to drink it as a substitute for regular milk then you will have to supplement your proteins with other protein sources.

#25: Quinoa

Quinoa is a vegetable food product that not only contains all 9 essential amino acids but of which the proteins are also easily quinoa-saladabsorbable.

And what makes quinoa as a vegetable protein source really special is that the amino acids are present in almost perfect proportions (source, source, source), making it ideal for people who do not want to eat less or less meat.

Uncooked quinoa contains 14 grams of high-quality protein per 100 grams.

Quinoa can be used as an alternative to rice. Like rice, quinoa is a good carbohydrate source. The advantage of the carbohydrates in quinoa is that these carbohydrates are slowly broken down. This makes quinoa fit in a healthy lifestyle.

# 26: Lentils

Lentils are part of the legume family. This member of this family is also rich in proteins. Extremely rich in protein even. They Masala lentilsare one of the best vegetable protein sources and therefore the favorite of many vegetarians.

Uncooked, lentils contain 26 grams of protein per 100 grams. By boiling them, this is reduced to 18 grams per 100 grams due to the absorbed moisture.

All essential amino acids can be found in lentils and they are rich in B vitamins (especially folic acid) and minerals.

Cooked lentils are also good for up to 15 grams of dietary fiber per 100 grams.

The carbohydrates in lentils are difficult for the body to break down into glucose, which is favorable for blood glucose and health.

 

# 27: Kidney beans

In principle, all legumes and beans are rich in protein. Kidney beans I would like to highlight because these beans are particularly rich in protein: 9 grams per 100 grams.

Kidney beans are also a good source of dietary fiber and the starch in kidney beans makes the blood glucose rise more slowly than other starchy foods.

# 28: Pumpkin Seeds

Throw away a spoonful of pumpkin seeds through your Greek yogurt. They are good for 7 grams of protein per 100 grams and a good source of fiber and minerals.

What especially makes pumpkin seeds so healthy are the many antioxidants it is rich in. These are good for heart and blood vessels and possibly protect against certain types of cancer.

# 29: Yogurt

I am not that enthusiastic about yogurt, just like about milk. Yogurt, however, has a big advantage over milk: it contains healthy bacterial cultures that are good for keeping the intestinal flora healthy.


If you want to use yogurt then go for full and organic yogurt and do not eat too much.


Skyr yogurts Regular yogurt contains about 4 grams of protein per 100 grams. Nowadays there are yogurt varieties that are richer in proteins and therefore, especially for strength athletes, can be worthwhile.

Skyr is popular among strength athletes. This is yogurt Icelandic style. This is naturally rich in protein while it contains no fat.

Skyr is good for 11 grams of high-quality protein per 100 grams.

Sheep milk yogurt can be an alternative to yogurt from cow’s milk. It contains 5 grams of protein per 100 grams.

Another alternative is goat yogurt, which contains 3 grams of protein per 100 grams.

# 30: Cottage cheese

Quark also has the disadvantages of dairy. It is usually richer in protein than milk or yogurt, so you have to eat less.

Cottage cheese is available in dozens of varieties. You can leave all variants with a taste better, these contain added sugars.

Cottage cheese contains about 5 grams of protein per 100 grams, but you also have varieties that are richer in proteins, up to 10 grams of protein per 100 grams.

# 31: Kefir

Kefir is a drink made from fermented milk. Lactic acid bacteria and yeasts break down the lactose (milk sugars) in milk, Kefirresulting in a healthy and protein-rich drink.

Kefir contains 12 probiotic cultures, while yogurt does not exceed 6. These probiotic cultures have a positive effect on health and are important for the balance between good and bad bacteria in the digestive tract.

Because the lactic acid bacteria and yeasts feed on milk sugars and not on proteins, the protein content of kefir is equal to that of milk: about 3.5 grams per 100 grams.

 

# 32: Tofu

fried tofuTofu is made by curdling soymilk. This meat substitute will meet many vegetarians in the fridge.

Tofu is as suitable as a meat substitute because it contains all essential amino acids, in addition to important minerals such as iron, magnesium and calcium.

Tofu is neutral in taste so you can actually use it as you would treat cubes of chicken fillet in dishes.

100 grams of tofu gives you 12 grams of protein, 6 grams of fat and 1 gram of carbohydrates.


Be cautious with ready-to-eat meat substitutes that you can buy in the supermarket based on tofu. This often contains unhealthy additives such as sugars, refined carbohydrates and E-numbers.


 

#33: Tempeh

tempehTempeh is made from fermented soybeans. A fungal species that is good for health is used for this, it ensures that the nutrients are better absorbed.

Tempeh does have a distinct taste, unlike tofu. Tempeh, however, does take good flavors so that the taste is good to your hand.

Tempeh is richer in proteins than tofu. It is good for 17 grams of protein per 100 grams. And the beauty is that it provides you with all the essential amino acids.

Because tempeh is made from whole soybeans, it is rich in dietary fiber: 6.5 grams per 100 grams.

# 34: Vegetable

Vegetables usually contain only a small amount of protein. However, a few species stand out in a positive sense:

  • Bean sprouts: 7 grams of protein per 100 grams
  • Kale: 4 grams of protein per 100 grams
  • Brussels sprouts: 4 grams of protein per 100 grams
  • Avocado: 3 grams of protein per 100 grams
  • Spinach: 3 grams of protein per 100 grams
  • Broccoli: 3 grams of protein per 100 grams

# 35: Not healthy but a lot of protein

If you are talking about the proteins, there are other foods that you can eat.

They are not always healthy but they are:

  • Sausages (lots of saturated fats, salt and sometimes also trans fats and E-numbers)
  • Meat products (usually added sugar and/or starch and often also E numbers)
  • Peanuts (you better not eat too much of them, they are rich in omega 6 fatty acids while we need more omega 3 fatty acids)
  • Protein bars (many sugars have been added)
  • Diet shakes (mostly added to sugars)
  • Protein powder (these contain, with a few exceptions, added sugars and/or artificial sweeteners)
  • Fried food such as a chicken corn (trans fats, lots of saturated fat, E-numbers, lots of salt)
  • Ice cream (lots of saturated fat and sugar)
  • Milk drinks, chocolate milk, drinking yogurt, iced coffee (sweetened with sugars or artificial sweeteners)

Elite Protein

The Bottom Line

The importance of eating enough protein cannot be overstated.

It is the simplest, easiest and most delicious way to lose weight and have a better-looking body. Period.

 

Important: Leave your reaction and any additions below.

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7 Tips for Slow Metabolism / Slow Digestion + Schedule

slow metabolism weight loss

7 Tips for Slow Metabolism / Slow Digestion + Schedule

 

When you want to lose weight there are several things you need to know about. Of course, healthy nutrition and exercise are important. But when you are the type that can lose weight with tremendous difficulty, there is something else you need to know about: metabolism.

Many people (especially women) have a slow metabolism so they can not lose weight for a meter. Less food does not seem to help, and more sport saves a few grams per month. When you have a slow metabolism, it is very important to solve this problem before you even think about something else to deal with.

It is impossible to lose weight as long as your metabolism is not in order.

That is why I am going to teach you in this article what exactly your metabolism is and how you can increase it in a healthy way so that weight loss becomes a lot easier. If you are someone who does not or hardly loses weight while you are already eating a little, this article is for you.

In addition, you will learn in this blog:

  • When you exactly get a slow metabolism
  • What the 7 signs of a slow metabolism are
  • Healthy tips with which you can quickly and easily increase your metabolism
  • A simple scheme to slowly and responsibly accelerate your metabolism WITHOUT gaining weight

What is your metabolism?

When I ask what your definition of ‘metabolism’ is exactly, I bet that you can come up with something. Probably nothing beats the biological substantiation of your definition. But you can feel something inventive about the word ‘metabolism’.

If someone talks about metabolism, you also know exactly what he/she is referring to. So you also know emotionally what a slow metabolism is.

But how it works organically is a complicated story. Let alone that different words are used for the same phenomenon. For example, the words metabolism, metabolism and digestion are often used as synonyms.

On one blog you can read how you can increase your metabolism while they talk about metabolism on the other. Not quite the same.

I will give you a brief summary of what each word means about:

  • Metabolism: this often indicates how many calories your body needs to function normally. When someone wants to increase their metabolism rate, he wants to burn more calories to lose more weight.
  • Body Chemistry.: body chemistry is often used when hormones are involved in an explanation. Often it is used as a synonym for metabolism. Although hormones are certainly involved in lowering or increasing your metabolism, an increase in hormones is often the result of increasing your metabolism. You can swallow/spray hormones to increase your metabolism, but that is not what an average person does. So see this word as something that is used when you talk about a scientific explanation of metabolism.
  • Digestion: this is also used as a synonym for metabolism. But digestion in science means more on your gastrointestinal tract than the caloric consumption of your body’s cells. A slow digestion has nothing to do with your caloric intake. You may have gastric or intestinal abnormalities resulting in something wrong with your digestive system. Although this can cause your weight to increase (or become extremely thin), it is again not the right word to explain the inability to lose weight for 99% of people.

I will, therefore, in this article, mainly talk about the first one to have: a slow metabolic rate


Explaining the exact effect of your metabolism is very complicated and many words are needed. But I will give you the simplified and simplified version here since you want to know how to increase a slow metabolism rather than just what the metabolism entails.

Your metabolism is determined by the amount of energy that all your body cells need together. This is called your basal metabolism. This is the amount of energy you need to function ‘normally’.

However, this need is variable.

  • Do you make more effort? Then your metabolism rises. (source)
  • Do you make less effort? Then your metabolism decreases.

Not only is the amount of effort you made determines the number of calories you consume daily. Also, the amount you eat is extremely decisive for your metabolism. It is the main reason why people get a slow metabolism.

When do you get a slow metabolism?

Imagine that you were still a caveman 10000 years ago. You do not have to study history to know that you did not have any supermarkets back then. And you also understand that you had to hunt and collect your food yourself. Hence, what cavemen are often called ‘hunters and collectors’.

When you have such a lifestyle, you do not always have food. One day you can slaughter a mammoth and eat it for a long time. And another time you do it with two berries a day because there is nothing around you to find.

Your body has thereby learned to adjust your metabolism to your calorie intake:

When a lot of food is available, your body will burn more. After all, your body does not have to be as efficient with calories as metabolism level scalethere is half a mammoth that you can eat.
But when little or no food is available, your body will reduce its metabolism and protect your fat reserves as long as possible.

Your body does not know when you have access to food again. So it goes out of the worst scenario and puts your metabolism at the lowest level.

So if you eat ‘too little’ nowadays, your body will think that no food is available. As a protective mechanism, your metabolism is then almost turned off and you do not lose weight. To lose weight you must eat less … but you should NOT eat too little.

Slowing down your metabolism is not an all-or-nothing story. So it is not that there is a clear limit somewhere where your body switches to ‘survival’ mode.


The less you eat, the lower your metabolism becomes.

The longer you eat too little, the slower your metabolism becomes.


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Signs that your metabolism is affected

Not enough food will, therefore, cause your metabolism to slow down. If you have a hard time losing weight, UNDERTAKING that you eat too little …

… then this is probably the reason why you do not lose weight much. It is a brainteaser that you have to read a few times. He is important to understand.

Below I have made a small overview of the most common symptoms with a delayed metabolism.

All are the logical consequence of far too little food and a body that thinks that no food is available.

# 1 It is very difficult to lose weight

This obviously speaks for itself. If you eat too little, you will not be able to lose weight for a meter. You see this especially in people who are (heavily) below 1500 kcal per day.

I have often experienced that there are people (often women, unfortunately) among the 1000 kcal food because they want to lose weight. Unfortunately, this is precisely why these people do not lose weight.

Do you eat (relatively) healthy and do you exercise a lot and can not lose weight despite all this? Then you probably have a slow metabolism.

# 2 You easily gain weight

When you eat too little, your body will benefit more from weight gain than weight loss.

At such a moment your body is like a sponge that absorbs everything and holds on to what it comes across. Do you get (much) easier weight than you lose? Then chances are that you have a high metabolism.

# 3 You get spontaneous binge eating

This one is not too bad when you eat too much chronically. A logical consequence is that you are hungry as soon as you see, smell or taste food.

Hunger showers only occur when you know that there is food (and you are not satisfied). As soon as you take a bite of food, your body wants more and more to draw on the shortage of energy. The result is that you eat a lot in a short time.

# 4 You are chronically fatigued

Calories are energy. And if you have a lack of it, you will be tired. Do you have a chronic energy shortage because you eat too little?

Then you will be chronically tired. So if you are always tired and lifeless, it can be very good because you eat too little. Are you suddenly giving in to a hunger process? Then you will suddenly notice that you have much more energy as a side effect.

# 5 You often feel cold

When you eat too little, your body will have to deal with the handful of calories that you ingest. Keeping your vital organs cold-temperature-in-houserunning (brain, heart, lungs, kidneys etc) is the most important thing.

The rest of your body is an afterthought at that time. In this way, little energy is sent to your muscles so that you physically have little energy to move and exercise.

But whatever you do is spend less on maintaining your body temperature. Believe it or not but keeping your body on temperature takes a lot of energy.

Instead of “wasting” energy to keep your body’s thermostat at 37 degrees, your body chooses to turn it down.

The result is that it makes you feel cold faster. Which may explain why so many women label themselves as ‘chilies’: they only eat far too few calories.

# 6 You have a low libido

This is also one where you would not think about when you eat too little. Sex is very important to us. For both men and libido men and women close together in bedwomen. But if you eat too little, you will not feel like it. That is not because sex costs so many calories.

To understand this you have to understand a bit back in time and the evolution of us as a human being. Although sex is a good way to improve the bond with your partner … it is primarily biological to make babies.

And if you eat too little, your body organically thinks that you are in an environment where there is little food.

Letting a child grow up in this is certainly not a good idea.

Feeding an extra mouth means that you have to distribute the available calories to more people. And this reduces the chances of survival of both you and the child.

That is why your body decides to lower your libido if you eat too little chronically. Are you noticing that you have suddenly had less sense in sex lately (or even years)? Then it may be due to the lack of calories in your life.

# 7 You feel dejected

Feeling dejected is an overarching effect of having too little energy:

  • Your muscles get little energy so you can not / do not want to move
  • You have little energy for nice conversations
  • Your body has little energy to make fine hormones

The result is that you start to feel depressed and depressed. Again: as soon as you start eating more you will start to feel better. Depression is often seen in evolutionary terms as a survival strategy. By doing little and by sitting down, you save a lot of energy.

7 Healthy tips to increase and improve your metabolism

If you have a slow metabolism, it is annoying but fortunately not the end of the world. Research shows that by eating more you can increase your metabolism. Even if you have eaten too little for years, you can improve your metabolism. It may take weeks before you have increased this.

To make it as good as possible, I have here a list of tips for you.

You also have a video here that can give you a flying start:

# 1 Start eating more (and better) slowly

This is actually the most important tip to improve your metabolism. And hopefully, it is no surprise to you that you have to eat varied-foodmore to increase your metabolism.

By eating more, your body will slowly get used to having more food in stock. It will gradually screw up your metabolism bit by bit.

After all, one day more food does not have to mean anything in evolutionary terms. It may simply be that you have come across a bush of blackberries that you ate at once.

Only when you structurally eat ‘more’ will your body understand that you are now in an environment where calories are not scarce.

To prevent you from doing something wrong, it is good to know what you eat every day for calories and what you need physically. You want to work towards a good 1500+ kcal. Ideally, you eat no less than 300 kcal under your calorie requirement.

# 2 Schedule to improve your metabolism

What you want to prevent, while restoring your metabolism, is that your weight arrives. Your body is a sponge during such a chronic energy shortage. Everything it receives will save it like a sponge.

If you suddenly decide to eat double, your body will store the surplus of calories as fat. You will therefore become fatter even though you want to lose weight by eating more. The trick to prevent this problem is to slowly increase your calorie intake.

For example, if you know that you are now eating 800 kcal per day, it is wise to restore your metabolism by eating 100 kcal more each week.

If you work yourself from 800 kcal to 1500, it means that you need 7 weeks to slowly restore your metabolism.

That’s a good time … but then you get your metabolism back for the rest of your life (if you keep eating enough). That is of course worth the effort. So know what to expect and how long it will take.

Do not try to eat more than 100 kcal per week extra. Do you do this? Then you risk that you will store the ‘excess’ calories as fat. Even if you only eat 100 kcal per week extra, there is a little weight in the short term. But in the longer term, this will go off again.

Do you want to lose weight without delaying your metabolism? Then you can handle it like this:

  • Monday: do you eat your normal calorie requirement
  • Tuesday: you eat 300-500 kcal underneath
  • Wednesday: you eat 300-500 kcal underneath
  • Thursday: do you eat your normal calorie requirement
  • Friday: you eat 300-500 kcal underneath
  • Saturday: do you eat your normal calorie requirement
  • Sunday: do you eat anything you feel like (a so-called cheatday)

# 3 Eat more proteins

When you want to increase your metabolism, eating protein is one of the best things you can do.

It even goes so fast that after a few hours you can already experience the first results. It costs a lot of energy to digest proteins. This is called the thermal effect of proteins (or food in general).

Other macronutrients (proteins, fats, carbohydrates) also have this effect, but the effect on proteins is the greatest:

  • Fats: speed up your metabolism by 0-3%
  • Carbohydrates: accelerate your metabolism by 5-10%
  • Proteins: speed up your metabolism by 15-30%!

Proteins are clearly very important.

Check out my articl about the  Protein-rich diet

In addition, proteins saturate enormously so that you will suffer less from hunger. And to top it all off, a breakfast with lots of protein will take care of the following:

  • People think about eating 60% less often
  • People have 50% less sense in snacks in the evening

Best important things if you want to increase your metabolism and at the same time want to prevent hunger.

Where you take out your proteins makes little difference. You can choose fish, meat, eggs, cheese, dairy products and nuts. Enough tasty products to fill your belly.

# 4 Do strength training

Strength training is my favorite way to increase your metabolism.

Research shows that it can increase your metabolism by 9 to 11%. In addition, the so-called afterburn effect is the highest of

Strength training hand with a dumbbellall sports. how many calories per day.

This is the effect of burning extra calories after training because your metabolism is still running. The longer (and especially more intensively) your sport, the greater this effect.

This makes strength training better than running because you not only burn calories during training but also when the training is over.

In addition, the extra muscle mass will give your curves (and therefore self-image) a boost.

This will make it easier for you to get out of the depressed spiral you might be in.

Also, an advantage of more muscle mass is that you burn more calories during the day.

# 5 Do HIIT Training

In addition to strength training, a short high intensity workout is a very good way to increase your metabolism.

hiit-workout two ladies working outNot only can you lose up to 7 times more fat than with running, but you also grow a nice load of muscle mass, unlike cardio.

HIIT workout
And the beauty is that you do not have to do it often. It is sufficient to do it only 3 to 4 times a week for 20 minutes.

A study has also shown that doing intensive spinning training for 45 minutes causes you to burn an average of 519 kcal.

You also burn another 190 kcal in the 14 hours afterwards by the afterburn effect.

You burn 37% more by actually doing absolutely nothing except to follow a HIIT training.

Other studies show some lower numbers but still show an afterburn effect.

# 6 Make sure you sleep well

Sleep is one of the most important health-related things you can do for your body. When people sleep for only 4 hours a day for 5 days, their metabolism decreases by 2.6%.

That does not sound very good, does it? But here are a few other studies that show the lack of sleep and obesity:

  • A sleep deprivation is related to a 55% higher risk of obesity in adults and 89% in children
  • A lack of sleep leads to fluctuations in the hormones leptin and ghrelin, causing appetite to be poorly regulated
  • When pilots miss 15 hours of sleep in a week, their cortisol level rises by 50-80%

Stress can also have a lot of adverse effects on your fat storage and hunger. Due to prolonged stress, you make it anti! stress hormone cortisol. This hormone mainly leads to fat storage around the belly and makes you feel more like eating.

So make sure you sleep well and take hours. Although it might be tough to say that you do not sleep a lot and if half a robot goes through life, you pay the main prize in the long term.

 

The Bottom Line

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you lose weight and keep it off, while also giving you more energy.

 

Now You Can Slow the Aging Process to A Crawl, Quickly Sculpt The Body You’ve Always Wanted, Plus Make It Look As If You’re Aging ‘Backwards’… And Do It All In Just 90 Minutes A Week

 

TRY OUT THIS PROVEN SYSTEM

 

Important: Leave your reaction and any additions below.

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

 

17 Tips to Quickly Reduce Your High Cholesterol without Medication

reduce high cholesterol without medication

17 Tips to Quickly Reduce Your High Cholesterol without Medication

Do you have too high cholesterol? And do you want to lower your cholesterol in a natural way without cholesterol-inhibiting medicines, such as statins? Then this article is written for you!

There is not as much controversy about nutrition and healthcare as about cholesterol and heart disease and how the risks are related to the diet.

For example, some doctors are convinced that the lowering of cholesterol should be done through medication, while other doctors do not agree with this.

There has been a huge amount of research into cholesterol and the relationship with cardiovascular disease in recent decades.

The most important studies will be discussed in this article and you will also gain more insight into lowering high cholesterol.

This is what you will discover:

  • What doctors say about cholesterol-inhibiting drugs
  • What doctors say about cholesterol-inhibiting drugs
  • How often too high cholesterol occurs in most western countries
  • How often cardiovascular diseases occur in most western countries
  • 12 scientifically proven dietary advice which is good for your cholesterol
  • And much, much more …

What is cholesterol?

Cholesterol is an essential building material of the body. We could not live without cholesterol.

cholesterol molecule-extendedIt is the building block of steroid hormones, bile and vitamin D. Cholesterol is a fatty substance.

On the image opposite, you can see how a cholesterol molecule is built up.

Steroid hormones are caused by changes in the cholesterol molecule. Testosterone, estrogen, cortisol and aldosterone are examples of steroid hormones.

Cholesterol we get for a small part through the food inside. Most of our cholesterol is produced in the body, especially in the liver, after which it is released into the blood.


The liver is able to regulate cholesterol levels, but to a certain extent.


Lipoproteins

Before the cholesterol is delivered to the blood it is packaged in lipoproteins (VLDL). This is necessary to transport it through lipoproteinthe blood to the places in the body where cholesterol is needed. This is because cholesterol is a fat and therefore not soluble in water.

For transport, cholesterol is packaged in small globules of lipoproteins which consist of triglycerides and cholesterol esters.

When we talk about cholesterol in relation to cardiovascular disease, we actually refer to these lipoproteins in which cholesterol is transported through the blood.

For example, the body also uses lipoproteins to transport fat-soluble vitamins through the blood.


We distinguish 3 types of lipoproteins. These are: LDL, HDL, and VLDL


LDL

LDL stands for Low-Density Lipoprotein. LDL is known as the “bad” cholesterol.

arteriosclerosisThe terms bad and good cholesterol are not entirely correct. All cholesterol is the same, the difference is in the lipoprotein in which the cholesterol is packed. You could therefore also speak of ‘bad’ and ‘good’ lipoproteins.

arteriosclerosis. When transporting LDL to the blood vessels it could cause plaque, it easily settles in the walls of arteries.

LDL arises from VLDL due to the shrinkage of the VLDL due to the activity of the lipoprotein lipase.

LDL can be divided into two categories. In small dense LDL (sdLDL or pattern B) and large buoyant LDL (pattern A).


It is sdLDL which (under certain conditions) is associated with an increased risk of atherosclerosis.


HDL

hdl-cholesterolHDL stands for High-Density Lipoprotein and is mainly formed in the liver.

HDL ensures that excess LDL cholesterol can be transported to the liver. It removes excess cholesterol from the vessel walls. After which the HDL can be reused or can be discharged via the stool.

The LDL cholesterol comes through the liver in the intestines after which it can leave the body through the feces.

HDL is also known as the “good” cholesterol.

VLDL

VLDL stands for Very Low-Density Lipoprotein. It consists of cholesterol and triglycerides and serves to transport cholesterol through the blood.

What is high cholesterol?

Cholesterol is said to be too high if the cholesterol values mark an increased risk of arterial calcification (atherosclerosis). If the cholesterol levels are too high, you usually do not notice physical or mental symptoms.

17.9 million people die each year from CVD’s, an estimated 31% of all deaths worldwide. >75% of CVD deaths occur in low-income and middle-income countries. 85% of all CVD deaths are due to heart attacks and strokes.

Cardiovascular diseases (CVDs) are disorders of the heart and blood vessels and include coronary heart disease, cerebrovascular disease, rheumatic heart disease and other conditions. Four out of five CVD deaths are due to heart attacks and strokes. More info you can find on the website of the World Health Organization.

The following values apply to the total cholesterol level:

  • 5 mmol / L or lower = healthy
  • 5 to 6.5 mmol / L = slightly increased
  • 6.5 to 8 mmol / L = increased
  • 8 or higher = greatly increased

The total cholesterol level is the total amount of cholesterol that is transported by different lipoproteins (LDL, HDL).

The total cholesterol level does not say anything about the lipoproteins that are in your blood.

The total cholesterol level is in itself a rather useless marker to determine the risk of cardiovascular disease. A high total cholesterol level says little about the risk of cardiovascular disease because this can also be caused by the good HDL lipoproteins.

To determine whether there is an increased risk, the LDL, HDL cholesterol level and triglyceride content are also examined.

The following values apply to LDL cholesterol:

  • 1.8 mmol / L = target value for heart patients
  • 2.6 mmol / L = an acceptable value for heart patients
  • 2.6 to 3.3 mmol / L = a little too high
  • 3.4 – 4.1 mmol / L = against the upper limit
  • 4.11 – 4.9 mmol / L = too high
  • 4.9 mmol / L or higher = alarmingly high

With a high LDL content, a lot of cholesterol is packed in LDL lipoproteins. A high LDL level is associated with an increased risk of cardiovascular disease.

The following values apply to HDL cholesterol:

  • 1 mmol / L = too low for men
  • 1.3 mmol / L = too low for women
  • 1.3 – 1.5 mmol / L = slightly too low
  • 1.5 mmol / L or higher = good

With a low HDL content, little cholesterol is packed in HDL lipoproteins. A high HDL level is associated with a lower risk of atherosclerosis.

The following values apply to triglycerides (fats in the blood):

  • 1.7 mmol / L or lower = good
  • 1.7 to 2.2 mmol / L = increased
  • 2.3 to 5.6 mmol / L = high
  • 5.6 or higher = seriously high

Because HDL cholesterol carries LDL cholesterol, the cholesterol ratio between these two is important.

As you can see in the above values, LDL cholesterol should be low and HDL cholesterol high. Doctors, therefore, look at the ratio between LDL and HDL cholesterol.

The cholesterol ratio is calculated by dividing the total cholesterol level by the HDL content. The lower this value, the better.

Measure cholesterol

Measure cholesterol

The cholesterol level can be measured by means of a blood test.

For a good image, blood should be taken several times, because the cholesterol level fluctuates naturally.

Causes too high cholesterol

Too high cholesterol is almost always the result of someone’s lifestyle.

1 in 250 people worldwide have Familial Hypercholesterolemia (FH), the high cholesterol is hereditary so that it can be experienced at a young age.

Lifestyle factors that ensure high cholesterol are:

  • food
  • Movement
  • Smoking (smoking lowers the good HDL cholesterol)

Other factors that can increase cholesterol are:

  • Overweight
  • Alcohol
  • Slow working pain gland
  • Diabetes type 2
  • Certain medications

Overweight

obese men cm his bellyOverweight and especially fat that is stored around the stomach increase the cholesterol level.

There is a correlation between a high BMI and a high total cholesterol level. The good HDL cholesterol will decrease with the higher BMI

(here you can calculate your BMI).

The abdominal circumference (belly fat) also has a correlation with a high cholesterol level.

Alcohol

Alcohol is bad for the blood vessels and the heart. If your cholesterol is too high, you are advised to stop drinking alcohol at all.

If you drink 2 or more glasses of alcohol per day, your triglyceride level will increase, which is detrimental to your total cholesterol level.

A slow working thyroid gland

There is a correlation between a slow thyroid gland and a high cholesterol level.

Diabetes type 2

Diabetes type 2 patients have higher cholesterol levels than people without diabetes. Given that type 2 diabetes already involves an increased risk of cardiovascular disease, extra attention should be paid to cholesterol levels.

Medicines

Some medications may have the side effect of increasing cholesterol levels. For example, prednisone is known to have a detrimental effect on cholesterol levels.

How often does high cholesterol occur?

Overall, Europe is the continent with the highest prevalence of the chronic disease, latest statistics show. Europe has the highest prevalence of high cholesterol in the world, with 54% for both men and women. High cholesterol or ‘bad’ cholesterol contributes to 2.6 million deaths per year, worldwide.

Coronary-heart-disease-CHD-prevalence-on-a-world-map

At a younger age, more men than women have too high cholesterol while this is the other way around later in life. This has to do with the transition after which the female body starts to produce less estrogen.

In the RIVM population screening, a value of 6.5 mmol / L cholesterol is seen as high, while the heart foundation assumes a value of 5.0 mmol / L or lower as normal and values of 5 to 6.5 mmol / L already labeled as slightly increased.

What doctors say about cholesterol-inhibiting drugs

statinsCholesterol is a substance that your body makes to fight inflammation.

High cholesterol levels should, therefore, be seen as a marker indicating that something is wrong in the body.

The cholesterol levels can be improved with the aid of cholesterol-inhibiting medicines, but it does not eliminate the cause of the high cholesterol levels.

Some doctors, therefore, wonder whether prescribing cholesterol-inhibiting drugs is the right solution. This group of doctors thinks that it should be better investigated why the body produces more cholesterol so that the problem can be resolved at the source.

If the cholesterol level is not too far removed from the values considered to be healthy, most doctors will only recommend adjustments to your lifestyle.

Only when the cholesterol levels are above a certain level you will also prescribe cholesterol-inhibiting medication.

Robert S. Greenfield, medical director of the MemorialCare Health System, is a proponent of statins and thinks that statins are better able to lower cholesterol than lifestyle changes:


“Diet and weight loss can lower total cholesterol between 10 and 20%. But the most powerful statins in their highest dose can lower cholesterol by 50%, “he says in a personal interview to Healthline (source).


Cholesterol inhibiting medications, however, have side effects that can be experienced as unpleasant. It would, therefore, be better if you could live without these drugs.

Healthy Lifestyle couple on a bicycleQuality-of-lifeHealthy lifestyle advice can have a cholesterol-lowering effect, about this more soon. If you strictly adhere to this lifestyle advice it is possible to lower your cholesterol levels naturally.

What you will actually achieve with this lifestyle advice is to eliminate the causes of high cholesterol.


Not only will you improve your cholesterol levels, but you will also reduce the risk of other diseases such as type 2 diabetes and you will improve the quality of your life, which is, of course, a pleasant side effect.


Medications can help to improve your cholesterol, but if you prefer to first make lifestyle changes to improve your cholesterol levels, try implementing these healthy changes:

Proven lifestyle advice for lower cholesterol

Before you can improve your cholesterol levels with this proven lifestyle advice it is important to rule out that your bad cholesterol values are not caused by a medical condition that has nothing to do with your lifestyle.

Slow thyroid gland

For example, a slow thyroid gland (hypothyroidism) is such a physical condition that can cause total cholesterol and LDL cholesterol to rise.

Familial Hypercholesterolemia

Familial hypercholesterolemia (FH) is a hereditary condition. The cause is a change in the DNA (hereditary material).

At FH the cholesterol level in the blood becomes too high. Cholesterol is a fat-like substance that is important in building the body, digestion and making hormones. The characteristics of FH differ per person.

There is a good kind, the HDL cholesterol, which brings cholesterol back to the liver; and the liver clears it from the blood.

And there is a bad kind, the LDL cholesterol. Normally, the liver ensures that sufficient LDL cholesterol can be removed from the blood. But with FH the liver does this insufficiently. Then there is too much LDL cholesterol in the blood. This can cause blockages in blood vessels. This can lead to cardiovascular problems.

If the blood vessels that supply the heart with oxygen are closed, a heart attack can occur. When this happens at the blood vessels in the brain, someone gets a cerebral infarction (stroke).

Cholesterol can also accumulate in tendons, at knuckles, on the back of the hand, and as a white ring around the iris of the eye. The cholesterol can also accumulate in yellow globules at the eyelids.

We can also say that more than 95% of all diseases that occur in humans are due to lifestyle. For example, lifestyle appears to be more than 200 times more important than the gene that is currently the most commonly associated with type 2 diabetes


Warning beforehand!

Adapting your diet and / or lifestyle with the tips below could cause a significant drop in your cholesterol. So let your cholesterol check regularly if you follow the tips (fanatically). But under no circumstances stop on your own and without the guidance of a doctor with cholesterol-lowering medication.


17 tips to lower high cholesterol

The 4 most important tips for lowering your cholesterol are:

  1. Go lose weight
  2. Avoid refined carbohydrates and sugars
  3. Eat olive oil more often
  4. Eat an avocado every day

Tip # 1: Go lose weight!

Addressing excess weight is good for your cholesterol, according to research.

cholesterol-down-by-losing-weightVarious studies show that a weight loss of 5 to 10% causes lower cholesterol and a decrease in the risk of cardiovascular disease.

In some people, cholesterol may actually go up during weight loss. This can happen especially if you follow a diet with a large caloric restriction.

The cholesterol stored in the fat reserves cannot go anywhere except to the bloodstream. That fat is transported in the bloodstream as fatty acids and triglycerides.

This can interact with other substances in the bloodstream. This is usually temporary in nature. Keep an eye on your cholesterol levels.

Tip # 2: Avoid refined carbohydrates and sugars (+ the truth about saturated fat)

Anything that increases the amount of LDL cholesterol in your blood increases the risk of cardiovascular disease.

From monkey until Generation sugarIt is, interestingly enough, not the saturated fatty acids that cause this. It is the refined carbohydrates and sugars that prove to be responsible for this.

Generation sugar A study from 2014 among 40,000 people found that people who ate the most sugar were 400% more likely to have a heart attack. A can of soda increases the risk of a heart attack by 30%! And here is another study that shows the correlation between carbohydrates and cardiovascular diseases.

We grew up with the idea that saturated fats are bad for us cholesterol. However, there appears to be no scientific link between the increase in the number of heart attacks and the eating of saturated fats.

The Keys study

That saturated fats are bad for your heart and vessels is mainly based on a research from your 60s.

An observation was made in this study. They looked at how many inhabitants of a country died of cardiovascular disease and how much saturated fat was eaten in that country.

Only 22 countries were able to find out how many inhabitants died of cardiovascular diseases. What people ate in those countries was an assumption based on food production in that country, without taking into account the export and import of food.

The Keys Study

In this study, no correlation was found between eating saturated fat and cardiovascular diseases. The researchers scrutinized 6 countries in which this correlation was found. In this way, the assumption that saturated fat is bad can be substantiated. No account was taken of other lifestyle habits such as smoking, exercise and other eating habits such as eating a lot of sugar, carbohydrates, vegetables and fish.

However, this study was a study on which many health organizations and heart foundations based on their recommendations.

I can imagine that if you eat too much saturated fat that this is bad for you. But that is with everything you eat too much. There is often saturated fat in processed products, but I think the processing is unhealthy.

It is also not the case that saturated fat eating is good for your heart.


It is also not the case that saturated fat food is good for your heart and vessels. There is simply an insufficient correlation between eating saturated fat and cardiovascular disease to be able to say that this is bad or good for you.


Do you want to know more about it then I would recommend you to watch this video:

 

In this video, you can see how Dr. Peter Attia uses scientific evidence to show that saturated fats are not bad when claimed. In the video, dozens of studies on saturated fat, cholesterol and cardiovascular diseases are explained.

Tip # 3: Eat olive oil more often

Olive oil, which for a large part consists of the unsaturated fatty acids, has a positive effect on your cholesterol.

Olive oilResearch has shown that olive oil lowers LDL cholesterol. Another study showed that the use of olive oil reduced the need for cholesterol inhibiting drugs.

Use virgin olive oil (extra virgin). This is not heated to get the oil out of the olives. As a result, the olive oil has not oxidized and has retained its protective effect for our body cells.

If you are baking with olive oil, make sure that you do not overheat it, the olive oil will oxidize. Olive oil is not suitable for frying, then it gets too hot, making it harmful to your health.

Tip # 4: Eat an avocado every day

That avocados are healthy you probably already knew. They are a good source of unsaturated fatty acids and dietary fiber. AvocadoThey also help to lower your LDL cholesterol and increase your HDL cholesterol.

In a study, a group of overweight people were given avocados. A control group received no avocados. In the group that consumed avocados, the LDL content went down while this was not the case for the group that did not eat avocados.

Tip # 5: Eat legumes

Legumes such as beans, peas and lentilsLegumes such as beans, peas and lentils are also good for your cholesterol.

A meta-analysis of 26 studies showed that legumes significantly lower LDL cholesterol and reduce the risk of cardiovascular disease.

Another meta-analysis showed that legumes in the diet caused weight loss, without a calorie restriction being imposed. Another good reason to include enough legumes in your eating schedule.

Tip # 6: Eat fatty fish

Fatty fish such as salmon and mackerel are good for HDL cholesterol, against inflammation and they reduce the risk of Salmoncardiovascular disease.

salmon fish can best be eaten grilled, roasted, fried or raw. Deep-fried fish would increase the risk of cardiovascular disease.

In a large study, young adults were followed for 25 years. It turned out that people who ate regularly (not fried) fish least developed the metabolic syndrome.

The metabolic syndrome includes a cluster of symptoms including low HDL values and high blood pressure.

In yet another study, it turned out that regular tuna or another (non-fried) fatty fish food reduced the risk of a heart attack by 27%. While regularly eating fried fish, this risk seemed to increase.

Omega 3 fatty acids are good for the health of heart and blood vessels. Therefore eat a fatty fish such as salmon, mackerel, herring or tuna twice a week.

Tip # 7: Eat nuts

WalnutsNuts, almonds and walnuts in particular, are good for our health and our heart.

Walnuts are rich in healthy omega 3 fatty acids and are linked to a healthy heart.

Nuts also help regulate blood pressure. This study also revealed that eating a portion of nuts every day reduces the risk of a heart attack by 28%.

An analysis of 25 studies showed that the daily eating of 2 or 3 servings of nuts caused a reduction in LDL cholesterol.

Tip # 8: Eat dark chocolate and cocoa

Yes, it really is there. Chocolate and cocoa are good for your cholesterol, it not only lowers LDL cholesterol but also blood raw-chocolatepressure.

Do not run right to the store to buy your favorite (milk) chocolate. In chocolate, too much sugar is processed which in turn is bad for your cholesterol.

You will therefore have to take pure chocolate in which the percentage of cocoa is at least 80% (preferably higher).

It is also good to choose raw chocolate. This chocolate has not been heated so that the antioxidants are much better preserved.

Raw cocoa contains 7 times as many antioxidants than regular chocolate. You can find raw (RAW) chocolate at the natural products / superfoods department.

Tip # 9: Wholemeal products

Wholegrain products, barley and oats in particular, are associated with lowering the risk of cardiovascular disease.

oatmeal-heart shapeA large-scale meta-analysis of 45 studies showed that wholemeal consumption may be associated with a reduced risk of cardiovascular disease, respiratory diseases, type 2 diabetes and cancer.

Eating wholemeal products three times a day causes a reduction of 20% in heart disease or a heart attack. By eating more whole-grain products, the risk of cardiovascular disease decreased even further.

But keep thinking logically: a portion of vegetables is always better than a portion of whole-grain carbohydrates. Limit carbohydrate-rich food up to 1 or 2 times a day.

 

The better carbohydrate sources are oats and barley. These contain beta-glucans, which reduce the LDL cholesterol

Tip # 10: Garlic

Garlic is good for the heart and blood vessels because it lowers the blood pressure.

GarlicHigh blood pressure is, just like high cholesterol, a risk factor for cardiovascular disease. Is your blood pressure too high?

It could also lower LDL cholesterol, but the effect of garlic on LDL is only small.

For a protected effect for the heart, relatively large quantities of garlic are required. You could therefore use garlic supplements.

Tip # 11: Eat fruit

Fruit mixFruit and berries are a nice addition to your diet to keep your heart healthy.

Fruit is rich in dietary fibers which help to lower your LDL values and reduce the risk of cardiovascular disease.

Pectin that occurs in fruits such as grapes, apples and strawberries can reduce cholesterol levels by up to 10%.

Berries such as blueberries, blackberries, raspberries, strawberries and cranberries lower LDL and increase HDL cholesterol.

 

Tip # 12: Eat vegetables

spinachUnder the cup of fruit, you have already read that fruit rich in pectin lowers cholesterol. Vegetables such as eggplants, carrots, potatoes and okra are also rich in pectin.

Green leafy vegetables such as spinach and kale contain lutein and other carotenoids which are incinerated by reducing the risk of heart disease.

This study suggests that lutein provides lower levels of oxidised LDL cholesterol and could prevent cholesterol from binding to the walls of the arteries.

Because vegetables are rich in dietary fiber, contain antioxidants and have few calories, they are a sensible choice if you want to keep your heart healthy.

Tip # 13: Soy products

Soy beansA large meta-analysis showed that soy proteins had a positive effect on the blood values.

There was a decrease in LDL content and an increase in HDL content. Fresh soybeans proved to be more effective than soy supplements.

 

 

Tip # 14: Watch out with sugar

fructose-unhealthyOne study showed that fructose and HFCS (high fructose corn syrup) in particular (forms of sugar) increased triglyceride and ApoB (a marker for LDL) in the blood.

And that within 2 weeks for healthy and young participants who participated in the study.

Make sure that sugars are processed in foodstuffs under all kinds of hidden names such as fructose syrup, fruit sugar, glucose-fructose syrup. Look here for the complete list of sugar pseudonyms.

Ideally, you do not eat any sugar or foods that have sugars added.

The American Heart Association Nutrition Committee advises women not to eat more than 100 calories of added sugars in any case. For men, they have set this upper limit at 150 calories.

Tip # 15: Follow a low-carbohydrate diet

A study shows that following a low-carb diet reduces the risk of arteriosclerosis.

low-carbohydrate diet foodsThis study showed that following a low-carbohydrate diet resulted in lower triglyceride levels and an increase in HDL cholesterol.

In another study in which participants followed a low-carbohydrate diet, different markers and values improved. After 12 weeks, not only 10% excess weight had been lost, but insulin levels had dropped by 50%. The triglyceride values were decreased by 51%, HDL cholesterol was increased by 13% and the cholesterol / HDL-C ratio was improved by 14%.

And the striking thing about this study was that these values all improved while eating 3 times as much saturated fat!

Still not convinced of the positive effect of a low-carbohydrate diet on reducing the risk of cardiovascular disease?

Do you want to follow a low-carbohydrate diet?

If you dig deeper into the aforementioned studies, you will discover that a low-carbohydrate diet for a very small group of people actually causes an increase in cholesterol levels.

This can occur in a ketogenic diet or in paleo diet variants which are very rich in fats. If you want to follow these low-carbohydrate dietary forms then it is important to regularly test your blood.

Tip # 16: Exercise

HIIT TrainingPhysically active belongs to a lifestyle that lowers cholesterol and reduces the risk of cardiovascular disease.

A study showed that high-intensity circuit training is the most effective way to lower blood pressure and improve lipoprotein and triglyceride levels.

Consult with your doctor first if you want to do high-intensity circuit training.

Research showed that aerobic physical exercise improved the metabolism and reduced inflammation.

Tip # 17: Stop smoking

There is now so much evidence that smoking is bad for the heart and blood vessels that there is no doubt about it. We will not go into this in more detail in this article.

Smoking is also associated with lower HDL cholesterol and a high risk of type 2 diabetes.

About cholesterol-rich foods

Eggs are not badFor years it was thought that cholesterol-rich foods, such as eggs, are the main cause of cardiovascular disease.

The cholesterol in our food, however, is only a small part of the cholesterol that is present in our body. There are 40 to 50 grams of cholesterol in our body, the majority of which is produced by our body itself.

It is also not the cholesterol that is bad for us, it is the ‘packaging’ in seafoodswhich the cholesterol is. Cholesterol is packaged in lipoproteins. It is the Low Density Lipoprotein (LDL) which is bad for us.

A study showed that eating cholesterol does not cause cardiovascular disease.

The conclusion of this study was that recommendations about eating health organizations about eating cholesterol rich foods should be reconsidered.

 


Eggs, fish oil, liver, shellfish and sardines are cholesterol rich. Ironically, these foods are among the most healthy foods.


Finally

stress and cholesterolIn addition to high cholesterol, there are many more factors that increase the risk of cardiovascular disease. Think of stress, diabetes, high blood pressure and smoking. In order to reduce the risk of cardiovascular disease, you will therefore need to pay attention to these risk factors in addition to your cholesterol level.

There has been an incredible amount of research into the relationship between cholesterol and cardiovascular disease over the past half century. In this article, we have tried to share the most important conclusions with you in understandable language.

There is much more to say about cholesterol than we have done here, there are even entire books written about it. The information you have read here is a summary of what can be said.

Important: Leave your reaction and any additions below.

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