Most people think that eggs and cholesterol are not a good combination. But the truth about eggs, if it is about the effect on your cholesterol level, is much more complex.
Simply saying that eggs are bad for your cholesterol level is part of one of the biggest myths about cholesterol so far.
The good news is that this article will elaborate on the relationship between eggs and cholesterol and that you will learn everything you need to know about this topic in this article.
You will also get more information about how you can check your cholesterol levels, how to maintain the ideal cholesterol level by avoiding foods that are high in cholesterol, how eating low-cholesterol foods can help you, what to do have high LDL cholesterol and more …
What Is Exactly the Yo-Yo Effect and How Can You Prevent It?
How to prevent the yo-yo effect is a much-discussed topic on the internet. And rightly so, because it is a pitfall that many people have to deal with when they are losing weight.
In this article, I want to explain to you what the yo-yo effect is exactly, and how you can prevent the yo-yo effect. Important information. Not only for weight loss, but also for your overall health.
What you will learn in this article:
Why there is such a thing as the yo-yo effect
How you can prevent you from arriving again
How you can lose weight quickly and healthy
Do You Recognize This?
When you were just married, you still looked very slim. Every now and then you look back at the wedding photos, and with melancholy, you look at that tight belly and those sexy buttocks. Involuntarily you stand in front of the mirror and find that many pounds have been added in all those years. Unnoticed you have become heavier every year. That tight belly has not been around for a long time, not to mention those tight and sexy buttocks.
Quickly you sit behind your screen to search for a solution. Google refers you to a whole series of pages about diets, especially crashes. Of course, you are talking about: losing 5 kilos a week!
Motivated you to start your diet and amazed you look at the scale every day. The kilos really fly off! After two weeks you lose 8 kilos and satisfied you look at the space between your belly button and the band of your pants.
Well, you lost that. And now? You go on with life and food as you used to, and soon you notice that the newly bought pants (2 sizes smaller) just don’t fit anymore. All lost kilos come back and after a while, you are already heavier than before.
Frustrated, angry and disappointed, you determine that the diet has not worked and that you have to take your belly and fat buttocks for granted. Nothing more to do!
As we age, there is a tendency to lose muscle and gain fat. Most people regard this as a natural part of the aging process. But it doesn’t have to be that way.
Part of the problem is that as we get older, we become more time poor. So we eat more fast food or supermarket pre-packaged food, which means more sugar, more preservative and less protein. We spend a lot more time sitting down and far less getting any sort of exercise. It’s insidious, and before long we feel we are at the point of no return.
But it’s not so. Each of these issues can be tackled. Sometimes, the only way to do that is to pick one thing and tackle it first.
This article will focus on getting more protein.
Protein is an essential muscle-building nutrient. It builds, maintains and repairs all your muscles. And once you start exercising again, it allows your muscles to grow back bigger and stronger between each workout. This article will help you maximize your protein intake by listing 10 of the top protein-rich foods for building up your muscles. Here is my list of the top 10 protein-rich foods available.
Which types of nuts are (un) healthy and do they help with weight loss?
Nuts are often touted for their many health benefits. They would be ideal as a snack as well as with weight loss. But to what extent is this true and are all nuts equally healthy?
In this article, I give you everything you need to know about the health benefits of nuts. You also learn my top 9 nuts that are the healthiest to buy. From this list, there is one very healthy and you have to be very careful with one.
In addition, in this article you will learn:
How many nuts can contribute to your weight loss process
How eating fatty nuts will improve your cholesterol levels
The most important ‘value’ to look at when you want to choose which nuts are the healthiest
What is the powerful composition of nuts that makes them one of the healthiest products on earth
Why nuts can ideally be used for one very specific moment in your day (especially during weight loss)
Whether you need to burn nuts or burned without burning – and should you avoid salt or not?
How Many Carbohydrates Per Day Is Optimal (to lose weight)?
To lose weight is best done by eating low carbohydrates. But what is little? And is it unhealthy if you do not eat enough carbohydrates? You will discover the answer to these questions and more here.
After reading this article you know exactly how much carbohydrates you have to eat to change your body into an optimal fat burned machine.
What you will learn in this article:
Why you should not eat a lot of carbohydrates to lose weight
Other benefits of not eating a lot of carbohydrates
Health risks of too few carbohydrates
Calculate the optimal amount of carbohydrates to lose weight
Lose Weight by Eating Low Carbohydrates
There are many roads that lead to Rome, but one is shorter and less bumpy than the other. And so it is with losing weight.
There are many ways to reach your goal weight. In some ways, you will quickly and effortlessly achieve your goal weight while you have to fight for a long time to reach your goal.
The low-carbohydrate diet has emerged over the past decades as the way to quickly and effortlessly achieve your target weight.
So you will lose weight with a low-carbohydrate diet many times faster than with a low-fat diet, and that while you can also keep it better. And that is not only based on a feeling that people have, but scientific research also confirms this (source, source).
People who eat low on carbohydrates report less hunger than those who eat low-fat food (source) and they lose more weight at the same time than with low-fat diets (source).
In short: the low-carbohydrate diet is the most efficient diet to lose weight.
Not completely convinced yet?
Then read this article in which I examine 9 scientific studies. From all these studies, the low-carbohydrate diet time and time again is the winner.
You are of course curious how much carbohydrate you can eat if you want to lose weight. Before going into this, it is important to first consider the different types of carbohydrates.
In order to lose weight, it is also important that you eat the right kind of carbohydrates.
Types of Carbohydrates
That you lose weight by eating low carbohydrates has a physiological reason. It is largely based on lowering your insulin value.
As you probably know, insulin is the hormone that is needed to absorb glucose from your blood. Insulin has many other functions. For example, a high insulin level gives your body the signal to store and retain fat.
After all, high blood glucose is a sign that a lot of energy from the diet has been obtained and that work can be done to expand the energy reserves (read: the fat stores) of the body.
It is clear that you do not want the body to retain fat, or worse, store fat if you want to lose weight. Preventing the body from doing this is, therefore, priority number 1 in the hunt for your ideal weight.
Preventing your body from entering fat-storing & saving mode is done by keeping insulin levels low. These insulin levels are kept low by keeping blood glucose low. What you do by not eating a lot of carbohydrates.
Unfortunately, it is not as simple as it looks at first sight. This has to do with the different effects of different carbohydrate types on blood glucose.
Because certain types of carbohydrates are quickly broken down to glucose, they allow blood glucose to rise faster.
For example, a portion of French fries has a totally different effect on blood glucose than a portion of quinoa. This is due to the speed with which the carbohydrates are broken down to glucose and can be absorbed into the blood.
The fries cause the blood sugars to rise almost 3 times as fast as the quinoa so that the body will have to produce much more insulin. The body always tries to bring the blood sugars down to normal values as quickly as possible.
The rate at which carbohydrates are converted into the glucose is indicated by the glycemic index (GI).
For example, fries have a GI of 95 and quinoa 35.
The lower this GI value the better.
The GI of a foodstuff is determined, among other things, by the complexity of the carbohydrates, the presence of dietary fibers and the preparation. For example, boiled sweet potato has a low GI while deep-fried sweet potato has a high GI.
Cooking a food always gives the lowest GI, by baking the GI is higher and by frying, it is the highest. Cooking is always the best, and the shorter you cook the better for the GI.
N ow you do not have to learn whole tables of GI values by heart if you want to lose weight. If you opt for fresh and unprocessed food and this cook (instead of baking or frying) then you’re good in 99% of the cases.
If something can be eaten raw, you can of course also eat it raw. The less preparation the more difficult the food is to digest, resulting in a slower release of glucose into the bloodstream.
To make it easy for you I have put together which carbohydrate sources you have to avoid if you want to lose weight:
Patat and baked potatoes
Sweets, cookies, bars, pastries
Salts, chips, cocktail nuts
What you can eat, I have also put on a list:
All kinds of vegetables, starchy vegetables such as sweet potato and parsnip in moderation
Legumes and beans
All kinds of fruit, dried fruit in moderation
Whole grain cereals such as oatmeal
Health Benefits of Low-Carbohydrate Eating
Low-carbohydrate eating also has a number of important health benefits that are far greater than just weight loss.
In this way, you reduce the risk of heart and vascular diseases by lowering your blood pressure and cholesterol by lowering your carbohydrate. In addition, you reduce the risk of type 2 diabetes by lowering blood glucose (source, source).
Because with a low-carbohydrate diet you target the abdominal and organ fat very effectively, it is very effective to prevent the metabolic syndrome (source, source, source).
Conditions that fall under the metabolic syndrome include high blood pressure, type 2 diabetes, non-alcoholic liver, cancer and dementia. A characteristic of the metabolic syndrome is too much visceral fat.
Of course, these are all health benefits that are inherent in losing weight in general.
Studies show, however, that low-carbohydrate diets improve health more than traditional diets based on low-fat food (source, source, source).
And for everyone with digestive problems and abdominal complaints: a low-carbohydrate diet reduces the symptoms in many cases by improving the intestinal flora (source).
Your body needs vitamins, minerals, antioxidants and fibers. These are all sourced from vegetables, fruit, seeds and nuts and they all contain carbohydrates.
Deleting vegetables, fruit and nuts from your diet because of the carbohydrates would be a big mistake. You really need these nutrients for your health.
Another issue with little or no carbohydrate eating is that you will feel bad.
A diet that makes you feel bad is difficult to sustain, so the chances are that you will give up at a given moment and lose your motivation to lose weight.
You therefore always need a minimal amount of carbohydrates. Now the big question is, of course, how much exactly?
How do You Determine The Optimal Amount of Carbohydrates?
Now you might have hoped for a quick answer such as: eat 80 grams of carbohydrates per day. And finished. Unfortunately, it is not that simple.
But do not worry, I will quickly get you started.
The optimal amount of carbohydrates depends on a number of factors:
As you can see, there are many variables. You will understand that a small lady in the office burns fewer calories than a bear from a guy working in construction.
With a lower or higher calorie requirement, the carbohydrate requirement depends. The first step is therefore to determine your daily calorie requirement. Fortunately, we have tools for that.
You calculate your daily calorie requirement with a BMT (Basal Metabolic Rate) calculator. Now it is the case that we have the most advanced and comprehensive BMR of the internet. Is that equally good? You can find this calculator here.
Enter your data with this calculator, indicate how much you are moving and choose the target for ‘I want to lose weight’. Now you know exactly how many calories you can eat per day to lose weight.
On the basis of this amount of calories, you can calculate how much carbohydrates you can eat if you want to eat low in carbohydrates.
What you need to know is that 4 kcal equals 1 gram of carbohydrates.
To calculate how many grams of carbohydrates you can eat, we use percentages of your daily calorie requirement if you want to lose weight. Here we can make a subdivision of how strict / fast you want to lose weight in:
Normally low in carbohydrates
Moderately low carbohydrate
Extremely strict low carbohydrate
Good to know: non-fermentable fibers do not really count as carbohydrates even though technically they do. These fibers are not broken down in the intestines and therefore do not provide an energy value. Non-fermentable fibers are for example in vegetables, beans, peas and wheat.
# 1: Normally Low in Carbohydrate
With a normal low-carbohydrate diet you can use the following percentages as a guideline:
40% of fats
A normal low carbohydrate diet is suitable for anyone who wants to lose weight at a reasonable pace while improving health at the same time.
To give an example. Imagine the calculation with the BMR calculator that you can eat 1,600 kcal daily to lose weight. 30% of your calories may come from carbohydrates and 1 gram of carbohydrates is 4 kcal. The calculation is then:
1,600 kcal x 30% = 480 kcal of carbohydrates
480 kcal / 4 kcal / gram = 120 grams of carbohydrates per day
Do you want to know how many carbohydrates there are in a particular food? This is stated on the packaging for packaged foods.
# 2: Reasonably Strict Low-Carbohydrate Diet
With a reasonably strict low-carbohydrate diet you can use the following guideline:
50% of fats
A fairly strict low-carbohydrate diet is suitable for people who want to lose a lot of kilos in a short time. If you follow this diet for a longer period of time, you can get a shortage of vitamins, minerals, antioxidants and fiber because you can eat very little fruit.
A fairly strict low-carbohydrate diet can offer a solution if the excess weight is so high that it poses an acute threat to health.
If you just want to lose a few pounds for cosmetic reasons, I would not advise you to follow a reasonably strict low-carbohydrate diet.
Calorie requirement according to BMR calculator: 1,600 kcal
1,600 kcal x 20% = 320 kcal from carbohydrates
320 kcal / 4 kcal / gram = 80 grams of carbohydrates per day.
# 3: Extremely Strict Low-Carbohydrate Diet
With an extremely strict low-carbohydrate diet you can follow the following guideline:
55% of fats
I would not recommend this extreme form of low-carbohydrate diet unless an acute intervention is required because health is at risk due to severe obesity. Discuss it with your doctor if you think that health is at risk due to obesity.
An extremely strict low-carbohydrate diet can also offer a solution if you really need to lose a few pounds in a short time. Because you are getting married in 2 weeks and you do not fit well within your wedding dress, for example.
It is not exactly the healthiest way to reach your goal weight but sometimes the goal justifies the means.
Calorie requirement according to BMR calculator: 1,600 kcal
1,600 kcal x 10% = 160 kcal from carbohydrates
160 kcal / 4 kcal / gram = 40 grams of carbohydrates per day.
To give you an idea of how severe this is, 40 grams of carbohydrates per day is equivalent to:
3 glasses of milk or
2 glasses of cola or
3 sandwiches or
2 slices of gingerbread or
Half a portion of French fries or
1 pizza slice
After a breakfast of 2 sandwiches and a glass of milk, you are equal to the maximum amount of carbohydrates for the entire day.
Finally, we still have the superlative rate of low-carbohydrate food. We no longer speak about the low-carbohydrate diet but about the ketogenic diet.
In the ketogenic diet, you eat extremely few carbohydrates and it is characterized by an extremely high amount of fat.
In the ketogenic diet the ratio is as follows:
75% of fats
With a ketogenic diet, your body gets in full ketosis. That is a mode in which your body has completely switched to the burning of fats instead of carbohydrates.
When killing fats, ketones are released that the body will use as energy instead of glucose. Ideal for burning the excess fat edges. There are also a few disadvantages to the ketogenic diet, which you can read in my article with the explanation of the ketogenic diet and the 4 dangers.
If you want to know more about low-carbohydrate food, I can recommend the following articles:
Is No/Low Carb Eating the Best Way to Lose Weight?
The traditional way to lose weight is to eat fewer calories while you eat low-fat.
The most popular way to lose weight is currently by embracing fats and removing the carbohydrates from the diet.
Fats are no longer the enemy but carbohydrates.
But is not much carbohydrate food healthy and does it really work as well as the stories would have you believe? After all, we all grew up with the idea that you become fat and that they also cause heart and vascular diseases.
I dived into the scientific databases for you to find answers to these questions. I will share this with you in this article.
What you will learn in this article:
Why low-carbohydrate diets are so effective
Why you do need carbohydrates
Why the choice of type of carbohydrates is important
How that is with fats
Do you wonder if eating low carbohydrates is the best way to lose weight? Let me start to answer this question.