8 Essential Tips to Eat Sugar free + 3 Recipes and Schedule

how to eat sugar free

8 Essential Tips to Eat Sugar-free + 3 Recipes and Schedule

Sugar-rich food products increase the risk of tooth decay, cardiovascular disease, type 2 diabetes and weight gain. Sugar-free food is good for health in that respect.

But even if you eat completely healthy, you still get sugars inside. In this article, I give you several tips to drastically reduce your daily sugar intake.

What you learn in this article is:

  • What I really mean with sugar-free food and drinks
  • Why sugar addiction is bad for your health
  • How you can avoid being fooled inside the supermarket with 2 tips
  • How many hiding names food manufacturers use for sugar (the number is higher than you think
  • 3 Delicious sugar-free meal recipes

Why you want to eat sugar-free as much as possible

If you’ve ever tried to cut down on sugar, you know how incredibly difficult it can be. On some days it even seems impossible to eat sugar-free. Why is it that your brain has such problems with reducing sugar?

Sugar causes opiate-like effects and affects dopamine activity in the brain’s reward center. Sugar is admittedly not as addictive as drugs, but there is some resemblance (source).

Added sugar in food products is the worst ingredient in the modern Western diet. Sugar is preferably added in half of all foods in the supermarket. Added sugars have harmful effects on our metabolism and provide a greater risk of various diseases of the diseases (source).


Many inhabitants of Western countries consume enormous amounts of refined sugars, in some countries about 67 kg per year. That is on average more than 500 calories a day alone of sugar.


In the timeline below (source) you see that the consumption of sugar and the increase of obesity in the Western world are interrelated:

sugar intake-last-centuries

The exact amounts of sugar vary from research to research, but it is clear in any case that we eat more sugar than is good for us (source).

Several studies show that consuming large amounts of sugar can lead to serious metabolic disorders, including insulin resistance, bad cholesterol levels, high blood pressure and a disturbed blood sugar level (source, source).

In the video below the dangers of added sugars:  “How sugar affects the brain – Nicole Avena”.

What I really mean with sugar-free food and drinks

sugar-avoidingOf course, total sugar-free life is nonsense, the main point is that you try to avoid fast sugars as much as possible and that is very different from being 100% sugar-free through life.

Something that is also virtually impossible.

The added, quick sugars in refined food are covered by simple carbohydrates and you want to reduce them. It would be absurd to demonize all foods with carbohydrates.

Multiple carbohydrates are full of nutrients and fiber and contribute to the supply of energy for the body and the brain. They also have a low glycemic index value which means that they are slowly broken down, causing the blood sugar level to rise and fall slowly.

Food sources rich in complex carbohydrates: vegetables, fresh fruit (with fiber), legumes, sweet potatoes, quinoa and oatmeal.

Eating too many multiple carbohydrates is not wise if you want to lose weight. In that case, the low-carbohydrate diet can provide a solution. This diet is effective for weight loss and has countless health benefits (source, source).

Fast sugars, or simple carbohydrates, are found in sweet drinks, fruit juices, pastries, white bread, white pasta, white rice, etc. The daily eating of large amounts of simple carbohydrates can lead to overweight and type 2 diabetes (source, source).

But fast sugars also cause large peaks and deep valleys in blood sugar levels. We also call this the blood sugar roller coaster. These fluctuations can result in you quickly getting hungry and eating again (source).

Refined products are almost always deprived of vitamins, fibers and minerals. The simple carbohydrates only deliver calories. In other words, they are empty calories and that is one of the reasons why they are so unhealthy (source).

Tip # 1: read the nutritional value table carefully

nutrition-label

Many food labels of products in the supermarket are advertised as healthy, while they are actually rare.

Think of attractive and healthy eye packs that are often full of vitamin claims.

Often, in refined foods, consciously small amounts of ingredients are processed that are considered to be healthy. Think of vitamins, minerals and omega 3 fatty acids. This is done purely for marketing reasons (clean-labeling) so that they can advertise on the packaging.

In most cases, the amounts of these healthy nutrients are negligible and do not compensate for the harmful substances and sugar-rich amounts in this type of products.

In this way, smart marketers can deceive parents who think they are making healthy choices for themselves and their children.

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4 Proven Health Benefits of Sweet Potato

health benefits for sweet potato

4 Proven Health Benefits of Sweet Potato

 

Sweet potato is a healthier alternative to the ordinary potato. In this article, you will discover why this is so and what the health benefits are.

At the bottom of this article, you will find 3 recipes so you can conjure up delicious dishes with sweet potato on the table.

What you will learn in this article:

  • What is sweet potato
  • What the nutritional value of sweet potato is
  • What the health benefits are

What is a sweet potato?

Sweet potatoSweet potato is a tuberous plant that belongs to the windefamily. These starchy tubers can be eaten cooked, fried, fried or raw. This tuber is also called sweet potato, sweet potato, sweet potato or yam.

The sweet potato can have a brown or purple skin. The inside can be orange, white or purple.

The variant with brown skin and orange inside is most common in Western supermarkets. You can find the purple at some shops or specialty stores.

Vegetable

This sweet potato is a vegetable (root vegetable) and no family of the ordinary potato. The similarities are the way you can prepare them and they are both good sources of carbohydrates.

Yam

In the United States, they often call sweet potato (sweet potato) often yam. The real yam, however, is another edible root Yamtuber that only looks like a sweet potato in terms of preparation.

On the picture opposite, you can see a yam.

Traditionally, sweet potato is served in the United States with Thanksgiving.

Other foods that have similarities with potatoes in potatoes are taro and Jerusalem artichokeJerusalem artichokes.

They are not, however, no family of the sweet potato or the regular potato.

Jerusalem artichoke grows just like potatoes under the ground.

They are sweet and have a slightly nutty taste.

Jerusalem artichoke is just Tarolike sweet and common potato a good source of carbohydrates and fiber.

Taro is heavy root tubers which can weigh up to 4 kilos.

They consist of 25% starch and can be prepared in the same way as ordinary and sweet potatoes.

History

Old sailing ship time of ColumbusIn all likelihood, Columbus in 1492 took the sweet potato to Europe.

In Central and South America the sweet potato was cultivated for at least 10,000 years before it was brought to our continent.

From Spain and Portugal, the explorers took the sweet potato around the world.

At the beginning of the 16th century, the sweet potato had reached large parts of Africa, the Philippines, India, Indonesia and South Asia.

 

Production

sweet-potato growerLarge producers of sweet potatoes are China, Africa, Central and South America.

In European countries such as Greece, Portugal, Spain and Italy they are grown on a smaller scale.

Most west-Europe countries, imports almost all of its sweet potatoes from the United States. In the Netherlands, experiments are being carried out on a small scale with the cultivation of sweet potatoes.

The sweet potato is gaining in popularity. More and more people see that the sweet potato can be a healthy alternative to the traditional potato. As a result, domestic sweet potato consumption is growing by 10% to 20% per year.

Taste

sweet potato brownieYou do not expect it, but sweet potatoes are sweet. This makes them suitable for children who often prefer sweet.

They also have a little of a spicy taste. This made them suitable for both sweet and savory dishes.

So you can make sweet brownies but also a spicy curry. The recipes for this can be found at the bottom of this page.

Most people like sweet potatoes. They are even the dream of many vegetable herders; as sweet as candy and yet healthy.

Differences between a sweet potato and regular potato

sweet and normal potatoA difference between the sweet potato and the normal potato is that the ordinary potato belongs to the nightshade family and the sweet does not.

Other known vegetables that belong to the nightshade family are tomatoes, eggplant and red and green peppers.

Ordinary potatoes contain the toxic alkaloid solanine that people who are susceptible to this can get complaints. These are complaints such as arthritis, painful knees and wrists and stiff joints.

Potato plantsWhen the potato plant came to Europe in the 17th century, it was initially thought that potatoes were not edible. This is because the berries, flowers and leaves of the plant proved to be very poisonous.

The potatoes also turned out to be poisonous, but not as bad as the rest of the plant.

A regular potato contains 40 mg of solanine per kilo. In places where the skin is green, or the potato is rotten, the potato contains more solanin. This can also be recognized by a very bitter taste.

An amount of 200 mg of solanine is harmful and a dose of 400 mg may even be fatal. This is equivalent to eating 10 kilos of potatoes.

green potatoSometimes it is wrongly thought that only raw potatoes are poisonous. However, this is not the case. A potato is raw as poisonous as cooked.

Potatoes are not eaten raw because otherwise, they are not digestible. You can then suffer from abdominal cramps, flatulence and diarrhea.

Because a sweet potato does not belong to the nightshade family, it is well tolerated by people who are sensitive to it.

 


The sweet potato can also be eaten raw in contrast to the regular potato.


Nutritious sweet potato versus regular potatoes

Nice all those facts about sweet potatoes, but what you are really curious about is why you should swap your familiar sweet potato versus normal potatopotatoes for sweet potatoes.

To make the comparison with regular potatoes easier, I have put them together in the table below.

I started from peeled (sweet) potatoes that are cooked without salt. If they are raw, fried or fried, the nutritional value will be different.

Sweet potato versus regular potato (cooked)
Nutritional value Sweet potato. / 100 gr. Ordinary potato. / 100 gr.
Energy 76 kcal 86kcal
Fat 0 grams 0 grams
Of which saturated 0 grams 0 grams
Carbohydrates 18 grams 20 grams
Of which sugars 6 grams 1 gram
Of which fibers 3 grams 2 grams
Proteins 1 gram 2 grams

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7 Consequences of Added Sugar + 6 Types Explained

effects sugar body

7 Consequences of Added Sugar + 6 Types Explained

 

Sugar is a natural ingredient that has been part of our diet for thousands of years.

Sugars are naturally present in foods (such as fruit, vegetables and milk), while refined sugar is manufactured and deliberately added to foods. As a result, more and more people get too much sugar.

Sugars are carbohydrates that deliver energy to the body. The most common sugar in the body is glucose, which your brain, organs and muscles need to function properly.

The body makes no distinction between the different types of sugar and breaks them down in exactly the same way.

What you will discover in this article is:

  • The most important functional properties of sugar in foods
  • The health effects of sugar on your body
  • How many grams of sugar is the maximum recommended by the World Health Organization (WHO) to eat per day
  • 6 practical tips that can help you reduce sugar
  • And much, much more …

What is sugar?

Sugar is a carbohydrate that occurs naturally in plants, but is mainly extracted from sugar cane and sugar beet. It is used to make food and drinks taste sweet. Sugar is also the general term for all disaccharides and monosaccharides.

Eat a teaspoon of sugar and immediately recognize that intense sweet taste in your mouth. It is that sweet white powder that is inextricably linked to almost everything we eat.

At every birthday or holiday, we are confronted with it in large quantities.

There are different types of sugar derived from different sources.

eat sugar freeSome foods contain simple sugars. Simple sugars do not have to be broken down during digestion. Simple sugars are called monosaccharides and include glucose (also known as dextrose), fructose and galactose.

Glucose and galactose are easily absorbed, but some people have difficulty taking fructose if it is not accompanied by glucose or galactose.

Sucrose, popularly called table sugar or granulated sugar, is a disaccharide of glucose and fructose. Other disaccharides include maltose from malted cereals and lactose from milk. Longer chains of sugars are called oligosaccharides or polysaccharides.

Some other chemicals, such as glycerol, may also have a sweet taste, but are not classified as sugars.


In summary: We can roughly classify sugar into natural sugars (naturally occurring sugars such as lactose in milk) and refined sugars, including table sugar (sucrose) and concentrated sources of fruit juice.

Virtually all fibers, vitamins and minerals have been removed from refined sugars. Eating too many refined carbohydrates and added sugars can eventually lead to overweight and other health problems.


What is the function of sugar in foods?

Sugar has a number of properties that uniquely contribute to the appearance, texture and shelf life of food.

That is why it is an important ingredient in both the food we make at home and pre-manufactured food in the supermarket.

Apart from giving sweetening power, sugar has many more functional roles in our food.


Without sugar, for example, the jam would quickly spoil and bread lose its freshness and dry out. All these functional properties of sugar are not always well known and are sometimes even forgotten.


The most important functional properties of sugar are shown below (source):

Improvement of taste

Sweetness improves the taste of many foods. Besides sweetness, there are three other basic flavors: salt, sour and bitter. The sweetness of sugar is often used to balance and improve the basic flavors.

Filler and structure

Sugar contributes to the texture and color of food, such as in meringue and cookies. This is of great importance in most baking applications. Sugar also prevents baked goods from becoming dry or old and preserves the color of frozen fruit and jelly.

Caramelization

Caramelisation is important for the formation of color in various food products and can not happen without the addition of sugar.

This process occurs when sugar is heated to a certain temperature. It is used in a wide range of products, including sauces, sweets, bread, jam and dessert wine.

Preservatives

Sugar can be said to have a preserving effect, although sugar is not counted among the preservatives. Sugar helps to prevent or delay the growth of bacteria, fungi and yeast in canned and glass preserves.

Fermentation

Fermentation is a process whereby micro-organisms generate energy in the absence of oxygen by oxidizing carbohydrates, such as sugar.

Sugar helps in the fermentation of common food and beverage products, including yogurt, vinegar, sour cream, wine, beer, bread, cheese and sauerkraut.

The different types of sugar names

It is surprising how many foods do not have the word sugar on their packaging.

Does this mean that there are no added sugars in the food product?

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Top 15 Sports to Burn Calories

best exercises burn calories

Top 15 Sports to Burn Calories

 

15 Most & 15 Least Effective Sports to Burn Calories

Do you want to burn a lot of calories in a short time and thus lose weight? Super, then you find in this article the best sports to burn maximum calories.

I also discuss the worst sports to burn calories, so you also know immediately which sports have little impact.

What you will learn in this article:

  • Whether you should count calories
  • How calories you must burn to lose a kilogram of fat
  • What the afterburn effect is
  • Whether you better eat less or go to work out

We start with a few frequently asked questions about calories.

What you need to know about calories!

What is a calorie?

There is a lot of confusion on the internet about exactly what a calorie is, but the correct definition is:


1 (kilo) calorie is the amount of energy needed to raise the temperature of 1 (kilo) gram of pure water by 1 degree Celsius.


Note: If one is talking about calories, one usually refers to kilocalories (kcal).

How many calories is a kilogram of fat?

This is a frequently asked question. The short answer is approximately 7700 calories (kcal).

How many calories per day can you eat to lose weight?

That depends on your weight, height, age and gender. Here you can use the BMR calculator to calculate how many calories you can eat per day to lose weight.

Do you have to count calories?

Counting calories is half the story when losing weight. There are various reasons why calories can mislead you.

How the calorie burning calculations have come about

  • A weight of 70 kilograms has been assumed
  • It is assumed 30 minutes of training/exercising
  • The calory numbers come from this Harvard page, a reliable source
  • The number of calories has been rounded off for convenience
  • Some sports burn exactly as many calories as others so they actually share a place

Let’s start!

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So You Can Lose Weight Fast with Jumping Rope + Schedule

jump rope lose weight

So You Can Lose Weight Fast with Jumping Rope + Schedule

 

Jumping rope is a low-threshold sport with which you can burn a lot of calories and use all the muscles in your body.

With a jumping rope, you can effectively use your sport to lose weight through a small investment in time.

It is not for nothing that top athletes often jump rope make part of their training routine. It is a very intensive sport and a good way to loosen the muscles.

Forget the gym and use a good training schedule to jump rope to reach your goal weight. I will give you the best tips.

This is what you will learn in this article:

  • Or you can lose weight by jumping rope
  • When jumping rope is not wise
  • The dangers of jumping rope
  • A schedule with which you can build it up

What makes jumping rope a good way to lose weight?

Jumping rope is a very intensive way of moving. It is very tiring to make the small jumps every time. The advantage of this sport compared to many other sports’ is that you use all the muscles in your body. When running, you mainly use the leg muscles.

It is a way of exercising that is easy to plan in your schedule.

Yet you should not think that jumping a couple of minutes a couple of minutes a day is the right training. You can best stick to a tight training schedule. Later in this article, we will discuss an effective training schedule.

How many calories do you burn with jump rope?

Jumping rope calorie loss scheduleA few minutes of jumping rope will cost you a lot of energy. So you can not help but burn a lot of calories.

Here are different theories with different outcomes.

The number of calories you burn per half an hour depends to a large extent on your body weight.

It costs someone of 80 kilos more trouble than someone weighs 60 kilos.

When jumping, a 60-kilogram person burns about 250 Kcal per half hour. You will not achieve this number in most other sports’.

 

Which diets can you use to jump rope?

In some diets, it is not wise to practice intensive sports’. You should be careful with all diets that fall under the heading of a crash diet. You get too little energy to burden your body too heavily. Your body needs fuel to be able to produce energy.

The body also needs nutrients to recover from the effort after exercise.

With a crash diet, you do not get enough food at all, so the body can hardly recover from the strength.

The consequence? You can keep muscle pain for days and even lose muscle mass. Do you want to exercise next to a crash diet? Choose at least for a not too intensive sport.

Most other diets can be easily combined with active sports’. Jumping rope is one of the best sports’ to support the dieting.

Image result for renegade diet picture

Why is jumping rope the ideal sport in combination with losing weight?

Not everyone likes to go to the gym a few times a week to do exercises. Also, due to shame, it is often a big step to take.

The same applies to swim and running. Jump rope can be done in your own home and at your own pace. Of course, the intensity of the sport is also an important advantage of this sport.

Because you also have to put your muscle mass in, you will easily lose weight by jumping the rope. The danger of losing weight is that you also lose muscle mass.

By practicing a sport in which you have to burden your muscles heavily, you ensure that your muscle mass is maintained. Also ensures that you take sufficient high-quality proteins.

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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.

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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

Important: Leave your reaction and any additions below.

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

 

 

 

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!

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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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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.

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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 gain weight.

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.

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