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

frustrated woman eating healthy lose weight

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

 

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

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

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

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

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

 

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

 

Crash-dieet-a piece of broccoli on a plate

 

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

 

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

 

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

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

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


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


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

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

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

The one ‘nutrition expert’ is going to work even more rigorously than the other.

But ultimately their advice appears to work rarely. And then people come to me with the question “how is it possible that I no longer lose weight”.

Losing weight is not just a matter of counting what you put in your mouth. If you only focus on the number of calories, you lose everything that has to do with healthy food, which contains nutrients such as vitamins and minerals.

Your metabolism will slow down after three days if you are on a very low calorie diet

yoyo effect of diet circleThis is also one of the reasons why it is so difficult to prevent weight gain after you have stopped a crash diet.

As soon as you stop, the kilos often fly at lightning speed back.

Nevertheless, a crash diet also has some advantages.

People who suffer from obesity can benefit in the short term if they are under the supervision of a doctor.

 


It turns out that a crash diet of 4 to 12 weeks causes significant changes in weight loss and metabolic health for people with obesity.


A strict calorie restriction can help you shake a few pounds fast away from you, but make sure that your lifestyle and diet change in the long term. If you do not do this, you will get the most of your weight back and you will still feel bad!

  Reason # 2: You burn less because you have lost weight

you-burned-lessA known side effect of losing weight is that your metabolism decreases.

This means that you burn fewer calories than before and that can be a reason that you no longer lose weight.

What people generally describe as ‘hunger mode’ (also known as metabolic adaptation) is actually nothing more than the natural reaction of the body to a long-term caloric deficiency.

Metabolic adaptation also plays an important role in the development of overweight in humans. When the body receives insufficient food for a long time to function normally, the metabolic rate slowly decreases.

That is because the homeostasis is disrupted. This is the condition of all important functional systems in the body when they are in balance. The greater the delay, the more difficult it is to lose weight.

With this ’emergency state’ the body tries to reduce the number of calories that you burn. The extent to which the metabolic rate decreases with caloric restriction and weight loss is different for everyone. It is thought that body weight also plays a role in this, because when your weight goes up or down, your metabolism also increases or decreases.

Research has shown that three days without food does not slow down the metabolism of people. Only after that time did researchers see a perceptible difference in resting metabolism (the energy that the body needs to function properly) of the participants.

Hunger mode is largely genetically determined, but earlier losing weights attempts or physical exercise can also play a role.

Reason # 3: You think you eat healthily

you think that you eat healthyHow is it possible that I no longer lose weight” is a common complaint when people are busy with a healthy diet for some time.

My own study shows that “94.88% of people think they eat healthier than an average person.”

This is, of course, an absurdly high number.

Especially when you consider that almost half of adults in the western world are overweight: Obesity and overweight

Where does it go wrong? Many people think that they eat healthy, while they do not actually do that.

A large percentage of people who do not lose weight still eat unhealthily or get too many calories.

Also, not everyone pays attention to the hidden sugars in fruit drinks. You think you drink something healthy, but in reality, most fruit drinks are full of sugars. In addition to the natural sugars from fruit juice, extra sugar is often added.

These extra calories are also not seen by the body as full calories. In other words, the need to eat remains, even though you have drunk hundreds of (empty) calories half an hour before.

Reason # 4: You should also exercise

woman drinking water while sports

Healthy food is the most important secret if you want to lose weight successfully.

But often you see that losing weight, despite a healthy diet, stagnates at a given moment.

This is because your metabolism slows somewhat if you lose weight.


A survey done among more than 2,900 people shows that for every half kilogram that weight was lost, the resting metabolism decreased by 7 calories. The more someone falls off, the greater the influence on the basal metabolism.


The good news is that sports can prevent a delayed metabolism by losing weight. Strength training ensures the maintenance of your muscle mass at the moment that you lose weight. Your muscle mass also affects the number of calories that you burn during physical exertion and at rest. In fact, strength training and fitness, in addition to healthy nutrition, is an important part of successful weight loss.

In a 12-week study, overweight young women were dieting and had to train with weight for 20 minutes daily. Afterward, an average weight loss of almost 6 kg was measured and the waist was slimmed by 5 cm.

Other forms of physical activity, such as cycling, jogging or HIIT, also help to slow down your metabolism.

TRX Training – Pro 3 Suspension Training Kit

         

And what can you do if you already do sports? For the people who have lost weight, but now get stuck, it can help to increase the frequency or intensity. By that, I mean that you will exercise 1 or 2 days extra during the week or increase the intensity of your workouts.

Reason # 5: You do not skip meals

plate with potato, vegetable and meatIt is a big misunderstanding that you have to eat a lot of (small) meals every day to stimulate your metabolism and lose weight.

It appears that a higher meal frequency has no effect on fat burning or weight loss.

Also skipping breakfast does not affect the number of calories you burn in a day.

The idea that your metabolism slows considerably when you skip a meal has never been scientifically proven.

We now know that the opposite is true. Short periods of fasting can temporarily speed up your metabolism. A 14% increase in metabolic rate was observed among a group of men when they had fasted for 3 days.


In fact, a short period of fasting more naturally than every 3 to 4 hours a meal inwards. Just think about it: in prehistoric times there was not always food available. There were no supermarkets at that time, and there were no filling stations open 24 hours a day where people could cram unabashedly with all kinds of sweet junk.


Our ancestors had to do with what they could collect. So it happened regularly that nothing was available and that people were forced to fast. And despite everything, they have managed to survive this immensely difficult period.

So if you do not lose weight in spite of your healthy diet, it can be wise to skip a meal regularly.

Skipping a meal is also a test for insulin resistance. People who suffer from insulin resistance can not. They must eat more than 3 times a day, because otherwise, they will suffer from all kinds of physical and mental complaints

Then think of:

  • Hunger attacks
  • Mood swings
  • Blurred vision
  • Concentration disorders

In the video below 4 myths about skipping your breakfast:

 

Reason # 6: You eat more unnoticed

woman eating while working on her laptopIf you notice that you no longer losing weight, then you may still get more calories than you actually think.

You may not think this applies to you, but several studies show that most people underestimate their daily calorie intake considerably.

It is also the case that people eat more unnoticed when they move little and are distracted. Eating while you are distracted can lead to faster eating and more food.

Whether you watch television, listen to the radio or play a computer game, it all leads to more food intake.


Research has shown that watching television while you eat is unwise. Participants in a study ate 36% more pizza and 71% more macaroni than those who did not watch television.


How can you prevent yourself from not losing weight? One way is to keep track of your calories for a while and be aware of what you eat.

Keeping track of what you eat can also be sensible if you want to achieve a certain goal. For example, if you want to have at least 30% of your total calories from proteins because you follow the protein diet. This you will never succeed if you do not keep track of what you put in your mouth.

Does this mean you have to count calories for the rest of your life if you do not follow a diet? No, that is a bit exaggerated again. A method that you can apply is to sit down for a week every month with what you eat. That way you get a feeling for how much you eat and what you might eat on one day.

Reason # 7: You have gained in muscle mass

bodypump-muscle MassOnce they have started losing weight, people tend to jump on the scale every morning.

The first week’s everything seems to go according to plan, but then the inevitable happens; the weight loss is no longer possible.

I do not lose weight but gain weight! How can I no longer lose weight? “Sports can be the cause of this. And that is not meant to be negative.

By (strength) sport you can have gained in your muscle mass and that is heavier than body fat.

You can see this especially in people who have just started with strength training and fitness. And that is just a good sign because when we talk about losing weight we mean actually lowering our body fat percentage and losing body fat.

The loss of body weight basically says relatively little. In a crash diet, the kilos fly off, but that is mainly moisture and no body fat. It is just a lower fat percentage which ensures a tighter and healthy body.

The goal should therefore always be to lower your body fat percentage instead of weight loss.

skinfold meterSo if the scale no longer goes down, do not immediately panic and remember that it can come through muscle growth.

That is why it is also a good idea to measure your fat percentage each month with the aid of a skinfold meter.

In this way, you remain motivated when you think that you will no longer lose weight while that is actually the case.

 

Reason # 8: You drink too little water, coffee or green tea

Woman drinking a cup of green teaDrinking water has a number of advantages when it comes to losing weight.

First, water, especially cold water, has a favorable thermal effect on your body. By drinking cold water you can temporarily speed up your metabolism.

This is because cold water costs more energy to warm up in the body.

By drinking half a liter of water you can temporarily burn 24 to 30% more calories. In addition, drinking water, especially for a meal, ensures that you take less food.


A study among adults and the elderly shows that drinking 0.5 liters of water before the meal speeds up 44% in a period of 3 months compared to the subjects who did not.


If you think you can not lose weight, it can help to replace your daily favorite drinks with water.

Coffee

I have good news for all coffee lovers! Drinking coffee helps in the fight against obesity. Coffee has a slight stimulating effect on the metabolism and is also rich in antioxidants.


Caffeine coffee can speed up your metabolism by 3 to 11% and reduce the risk of type 2 diabetes by 23-50%.


In addition, black coffee (without additives such as milk and sugar) is ideal for weight loss because it contains no calories.

Green Tea

Green tea is perhaps the healthiest drink on earth. It is full of antioxidants, vitamins and minerals. In addition, green tea also contains natural caffeine. Ideal for fat burning. But that would actually make the drink too short.


Green tea is also good for the skin, memory and reduces the risk of cancer in both men and women.


When it comes to losing weight, green tea, like coffee, has a slightly stimulating effect on the metabolism. Various studies show that green tea leads to a reduction of body fat, especially around the abdomen.

Reason # 9: You drink too much alcohol

alcohol-drinking to muchDrinking alcohol regularly can seriously disrupt the process of losing weight.

It may even be the reason why you do not lose weight at all. I will also explain why.

Apart from fat, alcohol is the most energy-rich nutrient, with 7 calories per gram. Alcohol does provide energy, but you have no benefits from it at all.

In particular, beer is a real calorie bomb and drinking beer regularly can lead to weight gain.

The best advice is therefore not to drink alcohol during a diet. If you find that difficult, then it is wise to keep it at least with distilled drinks (such as vodka). Possibly mixed with non-caloric drinks.

Beer, wine and other sweet alcoholic drinks are very high in calories and therefore you can avoid the best for that reason. Drinking a glass of wine or a bottle of beer at his time can not hurt at all, but removing large amounts of alcohol every night is bad for your health and can sabotage the process of losing weight.

Reason # 10: You are addicted to carbohydrates

to much carbohydratesIf weight loss is no longer successful, then you may still be eating too much carbohydrate. In that case, it may be wise to start with a low-carbohydrate diet.

The low-carbohydrate diet is not only easier to maintain, but it is also much more effective than a low-fat diet.

Several studies have shown that with a low-carbohydrate diet you lose 2 to 3 times as much as with a fat-free diet.

With a low-carbohydrate diet, you limit the number of carbohydrates in your diet drastically. Think of simple carbohydrates such as pasta and white bread. This diet is high in protein and healthy vegetables.

It may seem difficult to eat out or with friends with a low-carbohydrate diet. That is not so bad. Most restaurants have a low-carbohydrate meal on their menu.

If you still doubt in the restaurant then I have 2 simple tips for you:

  1. Order a main course that is based on meat or fish.
  2. Ask for extra vegetables instead of bread, potatoes or white rice.

Reason # 11: You do not eat enough protein

protein sourcesAs you know, you have to consume fewer calories to lose weight.

Protein-rich foods help you to lose weight to a large extent and lose excess belly fat.

 

A high protein diet has many advantages when it comes to losing weight:

  • People think about eating 60% less often
  • People have 50% less inclination to snack in the evening
  • People eat up to 400 calories a day

Proteins provide a longer satiating feeling and suppress hunger and appetite. This is partly because protein-rich food suppresses the hunger hormone ghrelin.

This makes it easier for you to lose weight again once you reach a plateau.

Preferably eat meat from animals that move (run, swim and fly), because they contain a lot more proteins.

Protein-rich sources

  • Eggs
  • Poultry (chicken, turkey)
  • Lean meat (beef, lamb, game)
  • Fatty fish (salmon, tuna, mackerel, trout, herring, cod, sole, shrimps)

Even a simple breakfast with eggs alone has a powerful effect on appetite.

You now know what you have to do; to boost your daily protein intake if you feel that you are no longer losing weight.

Regardless of your gender, height or body weight, it is important that about 30% of your daily amount of calories consists of proteins.

 

Important: Leave your reaction and any additions below.

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

25 Golden Tips for Simple and Fast Lose Weight

top tips lose weight

25 Golden Tips for Simple and Fast Lose Weight (without nonsense hypes)

 

In this article I will teach you to quickly lose excess pounds in one or a few weeks, and that in a healthy way without nonsense such as crash diet hypes. Some of the tips in this article are unique and can not be found anywhere else on the internet.

Because I do not know what your weight, fat percentage and such data are, it is IMPOSSIBLE to make a fixed schedule in which you lose X kilos of weight in x weeks.

That is why I give you in this article the best tips that have been scientifically proven to work healthy and quickly lose weight. This is what you will learn:

  • How many kilos can you really lose weight per week (without nonsense hypes)
  • Why ALL diets are based on 4 ways of losing weight
  • 7 psychological tips that will amaze you
  • Why you do not have to exercise to lose weight quickly
  • 4 mental tips to make healthy and fast weight loss a success

Do not believe in fairy tales!

If you Google on terms around (healthy) weight loss or fast weight loss you see page titles with the largest possible claims. Unfortunately, these sites do not give a real picture of how much you can lose weight.

In this article, I explain what kind of total nonsense hypes there are about how quickly you can lose weight, such as that you can lose 5 or 10 kilos in 1 week time.

How much weight can you lose per week?

There are many factors that influence weight loss. The speed with which you lose weight depends on your height, your fat percentage, your current diet, etc.

Yet there is a general rule of what you can lose in weight per week.

Experts say that as a rule, you can lose 0.5 to 2 kilograms of fat per week.

Note: that is so bold! Of course, you always want to lose fat, but you can also lose water or glycogen (a sugar supply in your body). The latter often happens when you just start with a low-carbohydrate diet.

4 ways for healthy and fast weight loss

Ok, now that we’ve had the introduction, let’s start treating the 25 quick tips.

These are divided into 4 ways of losing weight. If you summarize all the diets, there are these 4 ways (as follows: a further subdivision):

  • Nutrition
  • Movement (effort)
  • Stress management (relaxation)
  • Mentality / mindset

Why nutrition has the most impact

A report with all the 25-year-old studies prior to 1997 examined whether diet or exercise had more impact on weight loss, with participants being overweight (around 90 kilos).

If we look at studies that look at approximately 15 weeks, these are the average results:

  • Nutrition group 10.7 pounds lost
  • Movement group: 2.9 pounds lost
  • Nutrition + exercise group: 11 pounds lost

So you see that nutrition is much more important than movement. I often see that back with my clients that I supervise.

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

Contrary to what many people think, you can also lose weight without exercising or dieting

Eating VS Exercise

Because nutrition has such a big impact on weight loss, I naturally paid more attention to nutrition in this article.

If we were to summarize ALL diets again, we could find parts of nutrition that affect the weight loss process. This is how much you eat (quantity), what you eat (type) and when you eat (timing).

We will eventually come to this overview:

  • Nutrition (most important!), Subdivided into:
  1. How much you eat (quantity)
  2. What you eat (type)
  3. When you eat (timing)
  • Movement (effort)
  • Stress management (relaxation)
  • Mentality / mindset

I will give you tips for each part, of course, most tips are about nutrition because it has the most impact.

Nutrition: how much you eat (quantity)

These tips all influence how much you eat, by influencing your hormones or psychological tricks. Without sport, you can lose weight quickly with these tips.

Fast Weight Loss Tip # 1: Eat Slower

I know this sounds bland, but you’ll be surprised how big the impact of this simple tip is.

Fast eaters vs slow eaters Kcal intake differencesPeople who eat fast are 115% more likely to be overweight compared to people who eat slowly. In another study with 529 men, participants who reported ‘very fast’ food had gained twice as much weight in 8 years compared to participants who ate at ‘slow’ or ‘average’ pace.

How come?

Well, after you’ve eaten, your intestines suppress the hunger hormone ghrelin. In addition, it separates three anti-hunger hormones.

These hormones send a signal to the brain that you are saturated. The only problem is that that process takes about 20 minutes!

The effect of slower eating on weight loss is therefore great. This has a number of explanations, namely:

  • You suppress the hunger feeling that makes you feel satiated more quickly
  • You eat less, so you consume more than 11% fewer calories
  • You chew more intensively, so you consume up to 15% fewer calories
  • Your blood sugar level peaks less, making fat burning possible

* You can not add the reduction of calories from point 2 and 3 above, because they overlap.


Summary tip # 1: Eat more slowly so you feel satiated more quickly and consume fewer calories.


Fast Weight Loss Tip # 2: Breakfast with Protein

Many people start the morning with carbohydrates such as bread or muesli. This is a missed opportunity to lose maximum weight in one or more weeks.

If you want to lose weight fast, this is something that you certainly should not do every day.

The disadvantages are as follows:

  • It causes the body to burn sugars and immediately stop fat burning
  • Carbohydrates have a high through-eating factor, which makes you eat more
  • Carbohydrates ensure a high production of insulin, which will store fat at high values

Instead of using carbohydrates, you can better eat protein in the morning. Research shows that you give that a feeling of satisfaction. The consequences are as follows:

  • People think about eating 60% less often
  • People have 50% less sense in snacks in the evening
  • People eat over 400 calories a day less!

So this is an excellent way to reduce the number of calories consumed and lose weight quickly.

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


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


Fast Weight Loss Tip # 3: Drink Water Before Meals

Drinking water can speed up your weight loss, especially if you drink water before a meal.

Drink water before every meal


For example, a study among adults and the elderly showed that drinking half a liter of water before meals would speed up 44% of the weight loss in a 12-week period compared to people who did not.


There are two explanations for this:

  • By drinking half a liter of water for a meal, your appetite drops and you eat less
  • Studies show that you burn 24-30% more calories an hour after you drink half a liter of water

It is also common that people confuse the feeling of hunger with thirst. So first take a glass of water (or a cup of green tea) to see if you were really hungry, or if it was thirsty.


Summary tip # 3: drink half a liter of water half an hour before every meal and boost the weight loss process by over 40%!


Fast weight loss: 5 sneaky psychological tricks

Psychological tip # 1: use small plates

food on a big plate vs small plateA series of studies shows that you automatically start eating less when you use your small plates. This is because you look at the portion on your plate in a different way.

People fill their plates in the same way, whether they are small or large. If the plate is large and there is little food on it, you get the idea that you have eaten little. Is the plate small … then it seems quickly full and you have the idea that you eat more.

By replacing plates with a diameter of 32 centimeters with plates of 24 centimeters diameter, you eat on average 27% less.

Psychological tip # 2: Use high thin glasses

A study showed that if you used high thin glasses you drink up to 57% less.

Therefore, use high thin glasses if you drink alcoholic or high-calorie beverages. Use broad and low glasses when drinking water and tea.

Psychological tip # 3: Use red plates for unhealthy eating

Another trick: if you eat unhealthy food on a red plate, you eat less of it than on a white or blue plate. We may associate red with ‘stop’.

red plates eat less

Psychological tip # 4: Create Less

A study shows that if you spoon 45% less (500 instead of 900 grams) you eat almost 40% less. If you go out for dinner or visit someone, social pressure could be an explanation for this.

As a human being, we also want to finish what we started, which is called the Zeigarnik Effect in psychology.

Psychological tip # 5: Don’t look at food advertisements

People who watch TV commercials while eating are eating 28% more than people who do not.

Watch out with watching television while eating!

Don't watch tv while eating food

Nutrition: what you eat (type)

Fast Weight Loss Tip # 4: Stop with (light) soft drinks and fruit juices

I always find it funny that when you search articles about weight loss on the internet, they regularly start with ‘tip 1: do not eat sugar’.

Then I think … Duh, do you think I’m retarded?

The problem that many people have is that they never read the ingredients list and then only rely on the beautiful (regularly misleading) spells on the packaging. And of course, every manufacturer really loves their own product!

The tip that you should not eat sugar is in any case very obvious.


What you should know is that soft drinks and fruit juices are your biggest enemy because it is really packed with sugar. That is why I often call soft drinks and fruit juices ‘liquid candy’.


By the way, I do not mean fresh juices with fruit juices. Fresh juices are only recommended if the fibers of the fruit and/or vegetables are still there. Fibers slow the absorption of sugars. Are the fibers gone? Then you boost the (belly) fat storage in your body.

If you replace high-calorie drinks such as soft drinks and fruit juices with water, you will lose weight spectacularly.

But light soft drinks are also far from advisable. These contain artificial sweeteners as:

  • acesulfame-K (E950)
  • aspartame (E951)
  • cyclamate (E952)
  • isomalt (E953)
  • Saccharin (E954)
  • sucralose (E955)
  • Etc.

Here are some facts about light soft drinks:

  • When you taste something sweet, your body expects sugar and starts to make insulin (source). Insulin is the (abdominal) fat storage hormone.
  • A 14-year study showed that the risk of diabetes increases more with light soft drinks than the normal sugar variant.
  • In the same study, the risk of diabetes increased by 33% if you consume one glass of light soft drink every day.
  • In another study, the daily drinking of light soft drinks was associated with a 67% higher risk of type 2 diabetes.
  • A study showed that women who drink soft drinks drink as much as twice as much soda than women who drink regular sugary sodas. This is because artificial sweeteners are more addictive.
  • In a rat study in which rats took artificial sweeteners, these were the consequences: they ate more, had a delayed metabolism and had a 14% increase in fat percentage, while they had consumed fewer calories.

Healthy diet soda which eh … is really much better than regular sugary soda!  LOL


Summary tip # 4: avoid all sodas – also light soft drinks – and fruit juices.

Fast Weight loss Tip # 5: Avoid hidden sugars

Did you know that …

  • 44 lumps of sugar in a bottle of tomato ketchup?
  • 40 lumps of sugar in a bottle of salad dressing?
  • 28 lumps of sugar in a satay sauce pot?
  • 25 lumps of sugar in a pot of pasta sauce?
  • 13 lumps of sugar in drinking yogurt?
  • And so on…

These are very high numbers, but there are also many products with smaller amounts of sugar.

Actually, you could say better: a small number of products in a supermarket does not contain sugar.

Approximately 80% of supermarket products contain sugar. At least, sugar or sugar aliases.

There are bizarrely many hidden names for sugar. Usually, the pseudonyms end with ‘ose’ or contain the term ‘syrup’.

In my opinion, these hiding names have the sole function of sending ignorant consumers into the forest. This is done from two effective techniques:

  • If your consumer does not recognize the pseudonym, he concludes that there is no sugar in it.
  • The ingredient that is most prevalent in a product must put the producer in front. If this producer cuts the sugars in different names, it can much easier to list the different sugar names below, so the consumer concludes that there is little sugar in it.

All these techniques belong to the concept of ‘clean labeling’ in which producers do not improve their product but perform better (or rather: less badly) than they actually are.


Summary tip # 5: always read the ingredients list of a product and discover hidden sugars via hidden names.


Fast Weight Loss Tip # 6: Eat Low Carbohydrate

People in the West eat far too many carbohydrates. If you compare our current eatery with the hunter-gatherer societies, we are lost.

From a 2000 study, scientists have found out how many carbohydrates the hunter-gatherer societies ate on average. If we put that next to our current food, we come to this:

primitive man vs modern man intake of carbohydrates

So we would have to scrap more carbohydrates and replace them with healthy fats and proteins.

In my article on the low-carbohydrate diet, I will go into this in detail.


Summary tip # 6: go back to the original amount of carbohydrates with a low carbohydrate diet.


Fast Weight Loss Tip # 7: Eat more Fiber

I have been talking about fibers for a while when I said that there are no fibers in fruit juices. In addition, there is also a lot of sugar.

Both are a guarantee for high peaks in your blood sugar level. The result is a large production of insulin, which will store (belly) fat.

Eating enough vegetables to get your fibers

You can reduce that by adding fiber to your diet. Fibers can be found in vegetables, fruit, nuts, seeds, dark chocolate, grain products and beans.

Salad with chicken and walnutsFibers also provide a saturated feeling faster and you automatically start eating less. This is because fibers literally ensure that your stomach is emptied more slowly.

It is therefore advisable to take one of the mentioned products with each meal.

The best option is to eat a (small) salad with every meal. Of course, you can add some nuts, fruit, beans, etc.

 

 


Summary tip # 7: eat more fiber-rich products to speed up weight loss and feel more satisfied.


Psychological Tip # 6: Hang a Mirror in your Kitchen

Research shows that if you hang a mirror in your kitchen, you eat 32% less unhealthy food.

Psychological tip # 7: Make Unhealthy Food more Difficult to Reach

Research shows that if you continue to discard unhealthy snacks, the likelihood that you are really going to eat will be greatly reduced. This has two reasons:

  1. It takes about 20 seconds to think: do I really need it?
  2. “Out of sight, is out of mind”, for example, if you keep candy in a transparent drum that is visible, you open this drum 71% more and you eat on average 77 calories more per day than that this drum is not transparent.

So put your unhealthy snacks somewhere high in the kitchen that is hard to get to, or somewhere in the back of the cellar. You will reap the benefits later on.

Or do not buy unhealthy food at all … you can not even be tempted.

Nutrition: When do you eat (timing)

Fast Weight Loss Tip # 8: Sometimes Skip Breakfast


Breakfast is the most unimportant meal of the day!


“What?” You will say. But let me explain this …

Point 1: the Metabolism Myth

According to many, we should have breakfast because your metabolism then gets going. That is a nice theory, but this is diametrically opposed to scientific findings.


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


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

Fasting for shorter periods speeds up your metabolism. A study with 11 men shows, for example, that your metabolism accelerates by 14% if you steady for 3 days.

Point 2: Burn sugar versus fat

 

Body weight Thermostat

In the West, we are sugar junkies, because our body runs on sugars all day long.

 

 

The body has two energy sources:

  1. Sugar (also called glucose, which you get out of carbohydrates)
  2. Fat

Your body can therefore also be in two positions:

  1. Sugar Burning
  2. Fat Burning

As soon as you eat sugars or carbohydrates your body will burn DIRECT sugars (exception of the rule can be found at tip 9). That is because it takes less effort for the body to burn sugars instead of fat.

Unfortunately, you do not lose weight in the form of fat.

The solution is simple … increase the number of hours you do not eat. The easiest way to do that is to skip breakfast because you have already slept 7-8 hours (if it’s good).

Something in between is to have breakfast WITHOUT carbohydrates, such as with proteins and fats. Yet not eating at all is more effective.

Point 3: Health Benefits

I could literally write an entire paper about all the health benefits of skipping breakfast.

Here is a list of advantages if you do not eat those few hours:

  • Your insulin sensitivity increases, making fat burning possible
  • The growth hormone HGH increases, which accelerates fat burning
  • Your blood pressure goes down
  • Your life expectancy increases if you do this regularly (up to 30% in rats)
  • Etc.

Summary tip # 8: skip breakfast 1 to 3 times a week and do not eat until 12 o’clock in the afternoon. You do not necessarily have to eat less in a day.


Fast Weight Loss Tip # 9: Eat Carbohydrates and Proteins after Exercise

Before and after workout eatingIn the previous tip, I said that the body will burn DIRECT sugars if you give them, including carbohydrates.

But there is an exception to the rule. If you eat carbohydrates after exercise, you will continue to burn fat.

This is because after exercise your sugar supply (also known as glycogen) is partly or completely exhausted. If you now eat carbohydrates, this is supplemented first.

So if you want to burn fat all day long, you eat your carbohydrates after your workout. Carbohydrates also ensure that your muscles recover because they activate the growth hormone HGH.

If you do not eat carbohydrates at all, you can suffer in the long term if you do intensive exercise, because your muscles can then recover difficult.

You eat the proteins to gain muscle mass. I advise women to do this too, because the more muscle you get, the faster your fat will burn.

 


Summary tip # 9: Eat carbohydrates after exercise to help your muscles recover and burn fat. Eat this together with proteins so that you build muscle mass and thereby accelerate fat burning.


MOVE

Fast Weight Loss Tip # 10: Do short high-intensity training

When it comes to exercise, people blindly start doing cardio. Because yes, cardio is sports and so you have to lose weight with it.

That is true, but there are many drawbacks to long-term cardio:

  • A big production of the anti (!) Stress hormone cortisol. This leads to fat storage, especially around the abdominal area.
  • A decrease in testosterone, while this hormone stimulates fat burning. And yes, this hormone is also important for women.
  • The effect on insulin sensitivity is rather low, so the fat storage does not necessarily become lower.

A way of exercising that you burn 7 times more fat is short high-intensity training. This is a way of exercising where you do not sport at the same pace all the time, like cardio.

On the other hand, there are short periods, for example, 30 seconds with intensive exercises, after which there is 10 seconds of rest.

If you do a 5-minute warm-up and a 5-minute cooldown, this workout is about 20 minutes.


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


Do you have little time and do you want maximum results?

STOP with cardio and start with short high-intensity training. Soon I will make a video with an example of short high-intensity training.


Summary tip # 10: do high short intensity training to burn fat much faster than with cardio.


Fast Weight Loss Tip # 11: Physical activity before a meal

This is a unique tip you will find almost nowhere on the internet.

sport a little before mealThis tip ensures that you make less insulin, simply because it is unnecessary to make it. As you know by now, producing too much insulin is your enemy because it leads to fat storage, especially in the abdominal area.

This exercise is also advisable for diabetes patients because they reduce their dependence on insulin.

In short, insulin is the key to access the cells. Without insulin, cells cannot be supplied with energy, in the form of glucose (sugars).

If the cells in the muscles and liver are supplemented with glucose and there is still glucose left, the body has to store it somewhere. The body makes extra insulin for this and stores the rest of the glucose in the form of fat cells.

If, on the other hand, you do some physical exertion just before eating, GLUT4 will provide energy cells independent of insulin.

This has two major advantages:

  1. Because GLUT4 provides the cells with glucose instead of insulin, you become more insulin sensitive, and that is your friend in case of diabetes and losing weight.
  2. With GLUT4 cells can absorb much more glucose, which greatly reduces the risk of fat storage.

Do you want to counteract fat storage? Then do physical stress before you start a meal. This tip is also in line with tip 9, where I advised you to eat carbohydrates after exercise.

Since you can not exercise extensively for every meal, you can briefly do some physical tension, such as burpees. See here what burpees are:

    


Summary tip # 11: physical stress, like burpees, just before eating to make yourself more sensitive to insulin and to store less fat.


Stress Management

Stress is an underestimated topic when it comes to losing weight. If you experience too much stress, you will be able to lose weight more slowly, because through stress you will quickly retain fat.

Fast Weight Loss Tip # 12: Avoid Chronic Stress

By stress, you make more of the anti-stress hormone cortisol. If this is short, such as when you startle or if something exciting happens, this is not a problem. However, it becomes a problem if it is chronic/prolonged.

Avoid StressWhen your cortisol levels are high, this leads to fat storage around the abdominal area. In addition, your blood sugar level rises, and this makes weight loss more difficult.

When you follow a crash diet where you consume very few calories you can also suffer from higher stress levels, causing you to produce more cortisol.

Cortisol is not your enemy, because it is the hormone that reduces the harmful effects of stress. Cortisol is not so bad, but a sign that you are too stressed.

In this respect, it can be compared to cholesterol.

An elevated cholesterol is a consequence of an unhealthy lifestyle and tries to help you to ensure that processes in your body run smoothly. Cholesterol is also there to help you and is not your enemy.

Here are a few ways to drastically reduce your stress levels:

  • Meditate: this can reduce your cortisol level by 20%.
  • Plants at home or at work: these can reduce stress by approximately 15>LT##/span##GT##
  • Listen to music
  • Do not do a crash diet
  • Watch TV or a quiet or comical film

Summary tip # 12: avoid chronic stress by sleeping better and relaxing more.


Fast Weight Loss Tip # 13: Adequate Sleep

This tip is in line with tip 12 to relax more so your cortisol level remains low.

Sleeping has a huge impact on the weight loss process. Here are some results from research:

  • 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

A person needs at least 7 hours of sleep. Some need more, but never more than 9 hours.

Good night sleep

Here are some sleep tips:

  • Do not use screens after 20:00 or use the Flux program to filter out blue light, for Android phones use Twilight and with Apple phones Night Shift (already as standard on Apple device after IOS 9.3 update)
  • Do not drink caffeinated drinks in the evening, such as coffee, cola, green tea etc.
  • Use the SleepCycle app to see how you sleep
  • Sleep according to the biorhythm and go to bed at the same times
  • Do not look at the clock if falling asleep does not work, because this leads to stress

Summary tip # 13: sleep sufficient to avoid stress and to better regulate your appetite.


Mentality / mindset

Mentality and mindset are also underestimated topics about losing weight. With the wrong mindset you will only lose weight for one or two weeks and then the yo-yo effect is there again your weight goes up and down.

Fast Weight Loss Tip # 14: Intrinsic or Extrinsic Motivation?

When I talk to people who want to lose weight, I often hear “I have to lose weight”.. I also get this comment often in stories that people ask me on my training app and Facebook page.

The word ‘must’ implies something … namely that it comes from the outside. These people then do not necessarily fall for themselves but for others.

These are two reasons in particular:

  • Lose weight for your partner or others in your immediate environment
  • Lose weight to meet certain social expectations

You are then losing weight for someone else, and that is how you are extrinsically motivated. This should, therefore, be intrinsic motivation. The only one for whom you want to lose weight, be yourself!

So go from “I have to lose weight” to ‘I WANT to lose weight’ and give reasons why you want it. The best you can write this down because the chance that you are going to behave accordingly is greater.

Whats is your WHY


Summary tip # 14: think in terms of ‘I WANT to lose weight’ (intrinsic motivation) instead of ‘I MUST fall off’ (extrinsic motivation).


Fast Weight Loss Tip # 15: Do not see nutrition as filling

Many people see eating as filling their stomach. That is a missed opportunity because the food you eat actually has other goals.

In addition, there are two main goals:

  • Give you new energy
  • Give you new nutrients

If you focus your mindset more on those two goals, you automatically start eating healthier.

A hunger signal is not the sign to fill your stomach but to give yourself the right energy sources, incl. Nutrients.


Summary tip # 15: focus on feeding on energy and nutrients instead of filling your stomach.


Fast Weight Loss Tip # 16: Find Support

To increase the chance of success, finding support is a very good idea.

This way you do not have to do it all alone. You have several options for this:

  • Find a buddy to participate in sports
  • Tell about your weight loss goals to family and friends who may want to support you
  • Join a group, such as a group training or a cooking club

All these ways can provide the necessary extra motivation and inspiration.


Summary tip # 16: find support with friends, family or groups who have the same goal as you.


Fast Weight Loss Tip # 17: Sets Realistic Goals

“Overestimate people what they can do in the short term and underestimate what they can do in the long term.”

Set Realistic weight loss goalsPeople often have unrealistic goals, such as losing a lot of weight in a short time. This way they guarantee a failed attempt because that is impossible.

Yet I understand these people because the whole internet is full of these unrealistic promises. Even if I want to inform people about this, some people completely ignore this message.

Apparently, it is a desire to believe in extremely fast weight loss so large that realistic thinking is no longer possible. It is as if you want to convince a religious person that a God does not exist … you simply will not succeed.

I regularly see that people have very high expectations for the short term, then do not make it and thus lose their motivation.

Meanwhile, they forget the long-term goals, which are often underestimated in terms of expectations. You often see this with starting entrepreneurs: in the first year of their business they want to become a millionaire, but they do not think about how big their company can be if they work for 5 or 10 years.

 

Set realistic weight loss goals and cut them as much as possible so that every small goal you achieve can be seen as a victory over yourself. This allows you to positively reinforce your own behavior.


Summary tip # 17: set realistic goals not to lose your motivation and see every goal achieved (no matter how small) as a victory.


Fast Weight Loss Tip # 18: Persevere with a Diet?

Some people ask me: how do I keep a diet persevere?

Unfortunately, that is the wrong question, because you actually say: the diet I want to do is not fun, how do I keep it up?

That is totally the wrong approach.

A diet is often not fun, because diets often prohibit food that you do want to eat. If you now try to suppress this urge, you are still focused all the time on what you can not eat.

In this way, you actually only think more often about what you do not want. After all, you have to block the thoughts and suppress them when it comes up, and so you are still busy with it all the time. This only increases the urge.

DO NOT EAT CHOCOLATE! DO NOT EAT CHOCOLATE! DO NOT EAT CHOCOLATE!

What do you think about then? Right, chocolate.

That is why you should not think all the time in terms of ‘I want it, but I can not do it’, but rather: ‘I like this, but I do not want it’.


Summary tip # 18: think in terms of ‘I like this, but I do not want it’ instead of ‘I want it, but I can not do it’.


 

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Low Carbohydrate Diet: Explanation, Week Menu, 9 Recipes and 7 Hazards

low carbohydrate diet healthy (Bread, Potato, Pasta, Rice)

Low Carbohydrate Diet: Explanation, Week Menu, 9 Recipes and 7 Hazards

There is a lot of incomplete and incorrect information about the low-carbohydrate diet. That is why I will reveal all scientifically substantiated facts about this popular diet in this comprehensive article.

With the low-carbohydrate diet, you can lose up to 2 kg per week. You will learn in this article which carbohydrates are good and which you should avoid at all costs.

After reading this article you know EVERYTHING that you need to know about the low-carbohydrate diet healthy or Not!

Here is what you will learn:

  • How ‘poor’ the low-carbohydrate diet should be for maximum fat burning
  • 7 possible dangers of the extremely low-carbohydrate diet
  • What are good and bad carbohydrates, including an A food products list
  • What a complete low carbohydrate weekly menu looks like
  • 9 delicious low-carbohydrate diet recipes that can be made quickly

What is a low-carbohydrate diet?

A low-carbohydrate diet is a dietary pattern in which you limit carbohydrates and partially replace them with fats and proteins. Often it is about replacing processed carbohydrates such as cake, candy, soft drinks, white bread, white rice, pasta and processed potato products.

Yet there is a problem in that definition since the term ‘poor’ is far from concrete. On the internet, at least there is hardly any talk about the exact amount of carbohydrates that you then reduce.

To determine exactly what the low-carbohydrate diet entails, we examine a number of things:

  • Why should you follow a low-carbohydrate diet?
  • Are you fat from fats or from carbohydrates?
  • How many carbohydrates do you need per day?
  • Good versus bad carbohydrates
  • What types of low-carbohydrate diets are there?

Why should you follow a low-carbohydrate diet?

The balance in macro nutrients (carbohydrates, proteins and fats) has completely disappeared in our current diet. This is because eating carbohydrates literally rice into the sky!

A 2000 study shows that Western societies derive around 55% of their energy needs from carbohydrates. Fortunately, in some Western countries, this is already less and the average is 45%.

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

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

Carbohydrates Primitive man versus modern man

Incidentally, there is still an important caveat on these percentages …

At the hunter-gatherers, the carbohydrates came from natural sources, such as vegetables, fruit, nuts and seeds. This is in contrast to Western societies where we now also eat processed carbohydrates, which are also called refined or simple carbohydrates.

We are talking about products such as cookies, candy, soft drinks, white bread, white rice, pasta and processed potato products. Later I will discuss the dangers of this.

In the last decades, the consumption of carbohydrates has increased significantly. This increase has roughly three reasons:

  • Processed carbohydrates are very cheap to produce, so attractive to the consumer
  • Governments have labeled (saturated) fats for decades as the enemy in obesity
  • The food industry responds to the addictive effects of processed carbohydrates (high through-eating factor)

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

Historical Diets vs Standard American Diet

 

To summarize: we have never eaten so many (processed) carbohydrates in the history of mankind. We should bring this back into balance by partially replacing carbohydrates with proteins, healthy fats, vegetables and fruit.

Are you getting fat from fats or from carbohydrates?

The American cardiologist Robert Coleman Atkins came in 1972 with the idea of deleting carbohydrates from your diet. This he replaced with proteins and (saturated) fats.

To this day, the majority of health authorities and the media denies its findings. According to them, fats are still the enemy, especially saturated fats such as coconut oil and butter.

But meta-analyzes (a cluster of studies) show that saturated fats are not dangerous.

Contrary to what many people would think, several studies show that a low-carbohydrate diet is more effective than a low-fat diet for weight loss.

This was already known in 1863, by the first popular diet book: Letter on Corpulance by William Banting. A carbohydrate-restricted diet is recommended in people who are overweight and obese, a way that most doctors used successfully at the time.

A study even shows that if you eat 300 calories a day with a low-carbohydrate diet compared to a low-fat diet, you still lose 18% faster.

Why do you lose weigth on a low-carbohydrate diet?

This has mainly four main reasons:

  1. The production of insulin decreases, and fat is only stored when the values are too high
  2. By eating more proteins and fats you become more saturated
  3. The saturation leads to a low feeling of hunger, so you end up consuming fewer calories
  4. Your body is forced to switch from sugar burn (the glucose that you get from carbohydrates) to fat burning

If you look at these reasons, you may want to switch directly to a completely carbohydrate-free diet.

Yet I do not recommend that to you, because it is NEVER smart to completely exclude one of the macro-nutrients from your diet.


In summary: a low-carbohydrate diet is not only twice as effective as a low-fat diet, but it is also easier to maintain.


How many carbohydrates do you need per day?

According to the Nutrition Center, which gets a lot of advice from the Health Council, we would have to get 40 to 70% of our energy from carbohydrates if you want to eat healthily.

I do not find a reference to this statement anywhere. The largest nutritional authority in most western countries does not make source references from their site. You will have to believe them on their word.

And is it smart to take something indiscriminately? Nope!

The Health Council also consists of professors who work for universities. Many of the universities have links with industry and are sponsored in conducting research. It is the conflict of interest in the square!

So in the trash!Trash can

We continue looking for the truth …

The Institute of Medicine recommends that you consume a minimum of 130 grams or carbohydrates per day because according to them this is the average minimum use of glucose that needs every day. I can not find any study (s) for this, but at least they give an explanation.

Unfortunately, their statement is not entirely true.

There are certain neurons in the brain that can only function on glucose, but other parts of the brain do fine with ketones (a by-product in the burning of fat).

If you eat few carbohydrates, some brain parts use ketones as an energy source instead of glucose.

Yet research shows that if you do not eat carbohydrates at all, your body can produce glucose from proteins and fats via a process called gluconeogenesis. This is a cumbersome process, so I do not recommend it.


To sum up: the theory, we would not need any carbohydrates at all. Later I will tell you what possible dangers are behind an extremely low-carbohydrate diet.


Sugar burning versus fat burning

The vast majority of our society are actually “sugar junkies”.

Of course, I do not mean that is offensive, but more like a joke with a core of truth …

What I mean by sugar junkies is that people continuously use glucose (which you get from carbohydrates) as an energy source.

Sugar Junkie


The majority of our society are “sugar junkies”.


The reason for this is that people eat carbohydrates throughout the day. Because of this they hardly burn fat. This is because it is much easier for the body to convert glucose into energy than fats.

I am going to teach you something that is likely to change your vision about carbohydrates, especially processed carbohydrates, possibly for good.


As soon as you take in carbohydrates, your body switches DIRECT to sugar burning and stops burning fat … EXCEPT after exercising!


Do you already understand where this is going?

If it’s okay … because if you want to burn fat all day, there are only two rules:

  1. Eat little to no processed carbohydrates throughout the day
  2. Bulk your carbohydrates after exercise!

Followed: you are a real fat burning machine!

You don’t exercise every day (or maybe almost never)? Then go for a few minutes to jump around, dance, push or whatever before eating carbohydrates.


To burn fat instead of sugar, your body needs to adjust, something that usually lasts 1 to 2 weeks. In this time you can feel dizzy and energy-free, but see that as a good sign!


The reason why this adaptation takes a while is that if you have been eating carbs for years, your body has failed to burn fat.

You can compare it with having a driving license, but have not driven for years. Then you have to regain everything you have learned.

A disadvantage of burning fat is that you can get a bad breath. The by-product of fat burning is ketones, which have no fine smell.


To sum up: most people in our society only burn sugars instead of fats because they continuously eat sugars and carbohydrates.


3 types of low-carbohydrate diets + how much weight you will lose

Normally low-carbohydrate diet: 100-150 grams per day

This, in my opinion, is what you can call the ‘normal’ low-carbohydrate diet. Actually, the term ‘original’ is even better. With this quantity, you go back to the original quantity that hunter-gatherer societies used.

You can still enjoy fruit, nuts, seeds and occasionally a portion of carbohydrates such as oats, quinoa, buckwheat, etc. You could also eat a sandwich every day, a little pasta, a few potatoes or some rice.

In short, with this, you can continue to enjoy in moderation a number of carbohydrate-rich products where you lose fat in the meantime.

Fanatics low carbohydrate diet: 50-100 grams per day

Here you go a step further. You only get your carbohydrates from vegetables, fruit, nuts and seeds and a portion of oats, pasta, potatoes or rice is really nil.

The latter is more of a small addition, such as on a salad.

Extremely low carbohydrate diet: 20-50 grams per day

This is the most extreme variant there is.

Here you can actually only eat products that contain very few carbohydrates such as vegetables, nuts and seeds. In addition, you can still eat a piece of fruit, but it must be low in carbohydrates, and therefore, for example, not a banana.

This is the form in which you have the maximum results in fat burning!

What do you have to think about? See the chart below:

fig-1-low carb-vs-low fat-weight-lost

Most studies of low-fat diets allowed up to 30% of daily calories to come from fat, with one study having a very low-fat diet (<10% daily calories from fat). Studies with low-carbohydrate diets limited carbohydrates to 20 grams/day.

After comparing and summarizing five studies with 447 dieters, the conclusion was that low-carbohydrate, non-energy-restricted diets are at least as effective as low-fat energy-restricted diets after 1 year.

Translation: If you eat vastly fewer carbs, you don’t have to pay all that much attention to your total calories to lose as much weight as you would if you counted your calories and your fat. That being said, you can’t be eating pounds of butter and expect to be skinny.

Foster, GD, et al. Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial. Ann Intern Med. 2010 Aug 3;153(3):147-57.

Another research shows similar results.

Foster GD, et al. A randomized trial of a low-carbohydrate diet for obesity. New England Journal of Medicine, 2003.

Details: 63 individuals were randomized to either a low-fat diet group or a low-carb diet group. The low-fat group was calorie restricted. This study went on for 12 months.

Weight Loss: The low-carb group lost more weight, 7.3% of total body weight, compared to the low-fat group, which lost 4.5%. The difference was statistically significant at 3 and 6 months, but not 12 months.

Low fat vs Low Carb vs Mediterrean Diet

 

 

 

 

 

This diet form is also recommended for people with type 2 diabetes. With this diet, they can in most cases reverse their disease within 8 weeks.


In summary: with an extremely low-carbohydrate diet you can lose about 1 kilo per week, and you have outliers that lose 1.5 kilos per week.


Behind the extreme low-carbohydrate diet there are a few possible dangers …

7 possible dangers with an extremely low carbohydrate diet

inuitAs said, your body does not necessarily need carbohydrates for glucose. This can also be produced by the body from proteins or fats.

There are also peoples such as the Inuit and the Masai who have very little access to plant food but are in excellent condition. In the right image, you see an Inuit family.

The experience in practice for some Westerners is different. There are a number of complaints that can arise with an extremely low carbohydrate diet.

Possible risk # 1: tired and lethargic

When you eat really few carbohydrates, some people report that they experience (very) little energy. This may be because they still have to get used to the diet, but also in the long term, some people feel tired and slow.

Yet there are also people with positive experiences, possibly these are people who do not exercise much. So you should test for yourself to how far you can go, but despite that, I always recommend people to follow a normal low carbohydrate diet of 100-150 grams per day.

Possible danger # 2: psychological complaints

In the long term, an extremely low-carbohydrate diet can lead to psychological problems.

For example, your cognitive function in working memory would be worse compared to a carbohydrate-rich diet.

Possible danger # 3: suffer from muscle soreness

People who do explosive strength training, such as weight lifting, report having too little recovery from their muscles.

This is because when you eat carbohydrates, you produce growth hormones, such as HGH. This amount of hormones is lacking in an extremely low-carbohydrate diet.

If you do not do explosive strength training, this can probably succeed.

Possible danger # 4: eating too little fruit

There are a lot of carbohydrates in fruit. For example, in banana per 100 grams something like 20 grams of carbohydrates, in an apple 14 grams and a strawberry 8 grams. In general, there is less in vegetables, such as 7 grams per 100 grams in a broccoli.

More and more people become fat of fruit because it contains so many sugars, but research shows that you even waste fruit. With every 100 grams of fruit, you lose every day after 6 months, you will eat 300 grams after 6 months, regardless of what you eat differently, do sports or not. Vegetables gave better weight loss results in this study.

If we look purely at health, research shows that the chance of premature mortality (for example due to cancer) is lowest when you eat 300 grams of fruit and 375 grams of vegetables per day. I know what you think: but that is unfeasible!

That is indeed true for most people. With a western diet like in most parts of Europe and the USA, 95% of the population does not even get 200 grams of vegetables a day. Yet this does not detract from this proven fact. Incidentally, you can get far with a big green smoothie.

But suppose you get that 300 grams of fruit from 100 grams of banana, 100 grams of apple and 100 grams of strawberries. Then you come to 45 grams of carbohydrates. With some vegetables, nuts and seeds you can easily get above 50 grams per day.

In short, with an extremely low-carbohydrate diet of 20-50 grams of carbohydrates per day, you do not meet your amount of fruit per day, and you miss essential nutrients.

Did you know that the Australian government started the “Go for 2 + 5” campaign in 2005? You are advised to eat 2 servings of fruit (300 grams) and 5 servings of vegetables per day (375 grams).

Look, that is communicating honestly to your citizens!

This is in contrast to the Nutrition Centers in Western Europe and the USA that keeps it in their Disc of Five with 2 pieces of fruit (200 grams) and 250 grams of vegetables per day.

Possible danger # 5: irregular menstrual cycle

If you follow an extremely low-carbohydrate diet you may get an irregular menstrual cycle or even amenorrhea.

Amenorrhea means that your menstrual cycle has been absent for 3 months. This problem can arise if you consume too few calories, eat too few carbohydrates, weight loss, stress or too much exercise.

Amenorrhea occurs because different hormones drop in level, such as the GnRH hormone, that starts the menstrual cycle.

The evidence that an extreme carbohydrate diet leads to menstrual problems is still scarce and only occurs over a long time.

Possible danger # 6: iodine deficiency

Bread is baked in bread with iodine added. This has been done because the vast majority of caucasian people have an iodine deficiency. The recommended daily allowance is 150 micrograms.

In case of a deficiency of iodine, you can develop an enlarged thyroid gland (called goiter) that can cause diarrhea, palpitations, shortness of breath, etc. (source)

According to the food center, we should therefore not leave bread. Each slice of bread contains 25 micrograms of iodine and at 6 sandwiches you reach 150 mcg.

Yet there are many more alternatives to bread. But you have to be careful that if you leave bread you get enough iodine.

Here is a list of products with the highest iodine content. 

food-salt-content-chart

Possible danger # 7: delayed thyroid gland

When you eat really few carbohydrates, you can get a delayed thyroid gland. This is because you make too little insulin without carbohydrates.

It is true that insulin is the fat storage hormone, but only if it is present in high quantities. Insulin has many more functions.

A delayed thyroid gland will slow down your metabolism.

Here you will find a number of disadvantages. Please note that this is an extreme carbohydrate diet, not a moderate diet.

3 catch of the low-carbohydrate diet

Catch # 1: temporarily feeling bad

Some people think they are getting more energy from low-carbohydrate food, but in the first 1 or 2 weeks, they feel bad.

That is not surprising, because your body has to adapt to your new diet. Because you eat fewer carbohydrates, your body is forced to burn fat. You need 1 to 2 weeks for this adjustment.

So do not be surprised if you temporarily do not feel that good.

Catch # 2: lost weight quickly

In the first week of a low-carbohydrate diet, you can lose a lot of pounds, but that is mainly water/moisture and no fat.

This is because your glycogen (sugar supply) runs out in the first week. Glycogen retains water, so this water also disappears due to the disappearance of the glycogen. The kidneys also lose water.

Only after the first week does you burn fat.

Catch # 3: no diet

The carbohydrate-restricted diet should not be seen as a diet. A diet means a temporary adjustment nowadays, and they always give temporary results.

Originally, ‘diet’ means a ‘habit of living’, but this meaning has since become ‘deteriorated’.

So you can see it better as a low-carbohydrate lifestyle instead of a diet, and to be even more precise … it is basically an unprocessed low-carbohydrate lifestyle.

For the skill, you can shorten it to OKL. So tell your friends: I am working on the OK lifestyle!

Benefits of the low-carbohydrate diet

In summary, the low-carbohydrate diet has the following advantages:

  • Very stable blood sugar level
  • No more dips after a meal
  • Little hunger due to more satiety
  • Constant energy level
  • Easier to maintain than low-fat diets
  • More effective than low-fat diets
  • You are going to burn fat!

Disadvantages of the low-carbohydrate diet

In summary, the low-carbohydrate diet has the following disadvantages:

  • Difficult to sustain in the first 1 to 2 weeks
  • Bad breath due to ketones
  • The 7 possible dangers (already mentioned)

Where are carbohydrates actually in?

This is actually a catch!

Did you know that carbohydrates are actually very healthy?

I understand that I’m confusing you now … but it’s easy to explain.

Fruit, vegetables, nuts and seeds also contain carbohydrates! These are the natural sources of carbohydrates.

This is in contrast to the processed carbohydrates. The major disadvantage of processed carbohydrates is that they are stripped of their fibers, while these fibers inhibit the rise in blood sugar levels.

Carbohydrates also contain hardly any vitamins and minerals. For processed carbs, think of cake, candy, soft drinks, white bread, white rice, pasta and processed potato products.

In addition to the distinction between processed and unprocessed carbohydrates, we also have the difference in fast and slow sugars.

In the vernacular, carbohydrates are actually slow sugars, but fast sugars also belong to the carbohydrates.

The difference between the two is the speed at which the product influences blood sugar levels. The higher it peaks, the more insulin is produced, the greater the chance of fat storage.

Voorbeelden van snelle suikers sterven in (veel) producten zijn toegevoegd, zijn:

  • Sucrose (regular table sugar)
  • Lactose (milk sugar)
  • Fructose (fruit sugar)
  • Etc……

Here you will find sugar names that the food industry uses regularly.

Actually, every ingredient that contains the word sugar ends with ‘ose’, and every ingredient that contains the word syrup or syrup falls under the quick sugars. Here you will find a list of all the sugar names that you prefer to avoid.

The slow sugars often involve starchy products. Starch must first be converted by the body, in contrast to fast sugars. That is why we also call starchy products ‘slow sugars’.

Examples of starchy products are:

  • Cereals such as wheat, corn, rice, but also oats, quinoa and buckwheat
  • Grain products such as pasta, bread, crackers and waffles
  • Root vegetables such as potatoes and beets
  • Processed food such as chips, biscuits and cake

Low carbohydrate diet? Use this food products list

Low Carb Food List

Follow low carbohydrate diet with these recipes examples

In order to keep you as close as possible to a diet, I have worked out a number of recipes for you!

For more detailed cooking instructions and variation tips per recipe, I refer you to The Big Book of Low-Carb Recipes: 365 Fast and Fabulous Dishes for Every Low-Carb Lifestyle 

To help you get started and give an impression of the dishes, I hereby give you a weekly menu. These are for breakfast, lunch and dinner/dinner.

Make sure that all recipes are suitable for 2 people!

9 tasty low-carbohydrate diet recipes

For each meal, namely breakfast, lunch and dinner/supper, I have 3 delicious low-carbohydrate recipes below for you.

Enjoy it!

3 low-carbohydrate breakfast recipes

Breakfast # 1: Omelette with mushrooms, broccoli and cumin

Omelette with mushrooms, broccoli and cumin

What do you need:

  • 2-4 organic eggs
  • 300 g of broccoli
  • 25 g of grated cumin cheese
  • 100 g mixed mushrooms, in slices
  • 2 tsp olive oil

Method:

  • Cook the broccoli al dente. Then rinse immediately under cold water.
  • Heat 1 tsp olive oil in a small frying pan and add the mushrooms. Add salt and pepper to taste.
  • Heat 1 tsp olive oil in another frying pan and break the eggs. Place the cheese around the egg yolks, a part of the broccoli and the mixed mushrooms.
  • Let the eggs solidify and melt the cheese, and then serve on two plates.
  • Garnish with the remaining broccoli.

Breakfast # 2: Oatmeal with walnuts, blueberries and banana

Breakfast # 2: Oatmeal with walnuts, blueberries and banana

What do you need:

  • 400 ml of vegetable milk
  • 100 g oatmeal
  • 1 hand of blueberries fresh or from the freezer, washed
  • 1 banana, in slices

Method:

  • Bring vegetable milk to the boil and add the oatmeal. Let it simmer gently until the porridge thickens.
  • Turn off the heat and let the porridge stand for another 5 minutes. Add the blueberries and the banana and stir.
  • Spoon the porridge into bowls and add some honey if necessary.

Breakfast # 3: Quinoa pancakes with dates and walnuts

Breakfast # 3: Quinoa pancakes with dates and walnuts

What do you need:

  • 2/3 cups of Quinoa
  • 2/3 cups of water
  • 1 egg
  • 1 hand of dates
  • 1 hand of walnuts

Method:

  • Mix the Quinoa, the water and the egg in a bowl and stir well until a uniform paste is formed.
  • Use a frying pan and heat some coconut oil. Use half of the batter to form 1 pancake.
  • Serve the pancakes with the dates and walnuts.

3 low-carbohydrate lunch recipes

Lunch # 1: Slawrap with salmon, avocado and bean sprouts

Lunch # 1: Slawrap with salmon, avocado and bean sprouts

What do you need:

  • 1 head of iceberg
  • 200 grams of smoked salmon
  • 1 avocado
  • 1 bell pepper, a color of your choice
  • 10 mushrooms
  • 1 hand of bean sprouts
  • pepper and salt

Method:

  • Cut the peppers, mushrooms and avocado into pieces.
  • Cut the salmon.
  • Put all the ingredients in a bowl, add the pepper and salt and mix well.
  • Wash the iceberg lettuce and remove 6 nice leaves from the crop.
  • Spoon the mixture onto the lettuce leaves and sprinkle some bean sprouts over it.
  • Fold the wrap and fasten with a skewer.

Lunch # 2: Fried eggs with vegetables

Lunch # 2: Fried eggs with vegetables

What do you need:

  • 2 eggs
  • ½ onion (white or red)
  • ½ clove of garlic
  • 1 cm of fresh ginger
  • ½ stalk of celery
  • 2 carrots
  • 2 mushrooms
  • ½ t turmeric
  • salt and pepper

Method:

  • Beat the eggs and add some salt and pepper.
  • Cut the half onion into rings.
  • Peel the ginger and cut it as finely as possible.
  • Cut the celery and carrot into slices that are as thin as possible.
  • Put everything together and add the garlic (pressed) and the turmeric.
  • Put a dash of oil in the pan and add the beaten eggs. Sprinkle with the ingredients and bake until the omelet comes free from the pan.

Lunch # 3: Apple salad

Lunch # 3: Apple salad

What do you need:

  • 2 apples
  • 1 mandarin, in parts
  • 75 gr of celery
  • 75 gr of celery
  • 175 gr mixed lettuce
  • 1 hand raisins
  • 1/5 lemon, the juice & the peel
  • 1 el stevia
  • 1 tbsp olive oil, Extra Vierge
  • 1 tbsp nut oil
  • Pepper and Salt

Method:

  • Peel the apples and cut into cubes.
  • Then peel the mandarin and use the segments for the salad
  • Cut the celery into strips.
  • Sprinkle the apple slices with half of the lemon juice and lemon zest.
  • Fry the walnuts with 1 tbsp stevia for a sweet taste.
  • Make a dressing of the remaining half of the lemon juice, olive oil, walnut oil and salt and pepper.
  • Add all the ingredients in a large salad bowl

3 low-carbohydrate dinner/supper recipes

Dinner # 1: Stewed leeks with chicken

Dinner # 1: Stewed leeks with chicken

What do you need:

  • 2 thin leeks
  • 1 onion
  • 2 chicken fillets
  • 1 stock cube
  • 1 clove of garlic
  • 2 tbsp olive oil
  • few sprigs of thyme and parsley
  • nutmeg
  • pepper and salt

Method:

  • Cut the dark green from the leeks, chop into rings and rinse the leek.
  • Heat the olive oil in a pan and fry the leeks. Add the sprigs of thyme and parsley.
  • In the meantime, cut the chicken and onion into pieces and squeeze the garlic. Heat in a pan some olive oil and fry the onion for about 3 minutes with the garlic.
  • Then add the chicken and fry it light brown.

Dinner # 2: Broccoli with goat’s cheese and quinoa

Dinner # 2: Broccoli with goat's cheese and quinoa

What do you need:

  • 1/2 broccoli, in rose
  • 1 small pot of lentils
  • 150 grams of rocket
  • 150 grams of soft goat’s cheese
  • 150 grams of quinoa bunch of parsley

Method:

  • Boil the quinoa in about 12 minutes.
  • Put a big splash of olive oil in a frying pan and add the broccoli florets.
  • Meanwhile, put the lentils in a colander and add them to the broccoli.
  • Now add the goat’s cheese to the vegetables and let it melt through.
  • Finally, add the quinoa and the arugula to the pan and the dish is ready to serve!

Dinner # 3: Tuna fillet with steamed vegetables

Dinner # 3: Tuna fillet with steamed vegetables

What do you need:

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

Method:

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

Discover more than 365 low-carbohydrate recipes that are easy to make

Do you want more low-carbohydrate recipes that you prepare in a tasty, simple and varied way?

The Big Book of Low-Carb Recipes: 365 Fast and Fabulous Dishes for Every Low-Carb Lifestyle

The Big Book of Low-Carb Recipes’ is the essential tool for anyone who is interested in controlling their weight by cutting down their intake of carbohydrates. And if you thought that a low-carb lifestyle meant eating unlimited amounts of unhealthy, fatty foods, then think again! The key to success is eating the right type of carb alongside good sources of protein and fat. By focusing on unrefined carbohydrates- and eating these in carefully controlled amounts- you can keep blood sugar levels steady, have heaps of energy, and feel full for longer. Featuring innovative, delicious and nutritionally balanced dishes, ‘The Big Book of Low-Carb Recipes’ provides a safe and responsible blueprint for low-carb eating.

If you are looking for a good food steamer? Check this one out!!

 

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Healthy food for children: 9 ways to make it fun!

Healthy food for children: 9 ways to make it fun!

kids cooking together is fun

Healthy food for children is important. It causes them to grow, helps the brain develop and it helps against getting overweight. That sounds nice, of course, but having kids eat healthily is not always easy. How to teach children how to eat healthily and keep it fun!

 

1. Set a good example

Do you want your children to eat healthy? Then give the good example yourself. Because, kids copy the behavior of their parents. For example, do not skip your breakfast in the morning. It gives you a good start of the day, so that you have the energy to undertake activities. It also ensures that your blood sugar level remains stable.

2. Provide variation

Back to schools lunchbox ideaBy making a variation in the different meals and snacks, you help children to get all the necessary nutrients.

From proteins, minerals and vitamins to fibers, carbohydrates and fats. Moreover, varying products ensures that children get to know different vegetables, fruit types and the like.

Finally, you also keep it exciting and tasty.

For example by repeatedly feeding other food items in the daily lunch box.

3. Make healthy food attractive

Bento spring tulips

It is not just about letting your children taste and smell different things.

The presentation is also important. Just look at unhealthy food like cookies, candy, chips and the like. That often looks super attractive. And that is not for nothing.

Make use of it and serve healthy food for children as delicious as possible. Play with colors. Make fruit and / or vegetable skewers. Cut out vegetables with cookie shapes or serve a meal as a painting that you have prepared with attention.

4. Explain why healthy eating is important

Are your children a bit older? 6 or 7 years? Then you can explain in a simple way why healthy food is important for children and adults.

5. Do your grocery shopping together

webmd_photo_of_family_shopping_fresh_produce_aisleDo you want to prepare healthy food for children? Then regularly do shopping with your kids together.

At the farmer, at the market or (organic) supermarket. It is a fun and good way to get acquainted with healthy (fresh) products with ease.

Have your children choose a new or unknown product every now and then. Naturally justified.

Or say what you are going to eat and ask if they can look for the ingredients together.

 

6. Let your child help with preparing food

 

Let your child help with preparing foodInvolve your children in preparing the meals.

Let them wash the vegetables, weigh products, cut fruit into pieces, stir in the pans, cover the table and so on.

For example, baking a healthy pizza or making ice creams together are also ways to teach children how to eat healthy and tasty at a young age.

 

7. Try new things

Children often do not like all foods.

Do not let that stop you from cooking what you want. Encourage your children to taste Try new foodswhat is on the plate. In addition, stimulate their taste buds by regularly cooking new dishes and putting other products on the table.

Do your children not like it?

Do not get mad.

Punishment often works counterproductive.

Prefer to say that it takes a while before you want something.

Approach it positively.

Give compliments and keep going.

At a certain moment the food is getting better and easier.

8. Eat together at the dinning table

Family eating together at dinner tableCalm and regularity there are children sailing.

Therefore, preferably eat at fixed times. Do that together at the table and eat with attention.

Without distraction from TV, tablet, smartphone and the like.

Just create a wonderful moment of peace for you together.

That is also part of a healthy lifestyle and a healthy diet for children.

 

9. Prohibiting does not help

say no to junk foodIs your child fond of cookies, candy or chips?

Then you can of course prohibit that. But, approach it differently. Make agreements about when you go home.

For example in the weekend on Saturday evening or Sunday afternoon and then make a fun happening.

Serve a tasty cake with the tea or choose a bowl of chips with a glass of juice.

Also try healthy alternatives. Who knows, kids might like it.

wanna have this while you can have these

More about healthy food for children

There are still plenty of ways to think of for your children to eat healthier.

For example, by choosing responsible snacks and serving healthy thirst quenchers as water or tea.

Sufficient and good sleep is also good for your hunger and satiety. Because, are you sleeping too little?

Then you are more hungry.

Oh yes, and do you get your children at school, while playing with friends or a birthday party sweets, snacks and such?

Do not make it too difficult for yourself. It is almost impossible to ban that. Choose healthy food for children at home.

 

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Why am I always tired and have no energy? 6 tips to beat fatigue with your diet!

man looking very tired resting his head on his hand

Why am I always tired and have no energy? 6 tips to beat fatigue with your diet!

Do you have the feeling that you are always tired? That you can not get the most out of your day due to low energy!

Then it might be wise to take a look at your diet. Your diet has a big influence on your health and the amount of energy you have every day.

If you throw rubbish in your car every refueling your car does not run that well. The same applies to your body. If you give your body rubbish as fuel then it does not run that well.

Do you eat enough foods that give you the energy to get through the busy day? Or do you mainly eat a lot of simple carbohydrates and sugar-rich products that give you only a short time? And you eventually burn up.

To give you a helping hand, I give you six ways to defeat your fatigue with this article. Give it a try and maybe that chronic fatigue is over!

1. Feeling tired because of  eating simple carbohydrates

Two cupcakes on a table

Carbohydrates are an easy source of energy for our bodies. But with carbohydrates there are two things that are important:

  • Choose complex carbohydrates
  • do not eat too many carbohydrates

Simple carbohydrates

Simple carbohydrates are products that contain little to no fiber, vitamins and minerals to slow the absorption of the carbohydrate. As a result, the simple carbohydrates are rapidly absorbed into the blood by the body.

This gives a short peak in your sugar level.

After this short peak, you get an energy dip and you can feel very tired. You are often tired after eating.

The properties of simple carbohydrates:

  • a short quick energy peak
  • it costs the body little energy to process the carbohydrate
  • after the peak an energy dip follows, you are tired and you long for carbohydrates again

Simple carbohydrates are products such as:

  • white bread, rusks, pastries, cookies, pasta, pizza, potatoes
  • chocolate, sprinkles, chocolate spread, chocolate milk
  • jam, syrup
  • candy
  • beer, wine, energy drinks, soft drinks and all other beverages containing sugar

Complex carbohydrates

Complex carbohydrates are the opposite of simple carbohydrates. The carbohydrate has a complex structure and is packed with fibers, vitamins and minerals that slow the absorption of carbohydrate in the blood.

The properties of complex carbohydrates:

  • the carbohydrate gradually gives energy
  • it takes the body more energy to process the carbohydrate.
  • due to the slow absorption, the body does not get an energy peak
  • it takes longer before you are hungry again

Examples of complex carbohydrates:

  • vegetables: spinach, endive, broccoli, kale, sprouts, green beans, cucumber, cauliflower, carrots, etc.
  • wholemeal bread, rye bread
  • oatmeal
  • sweet potatoes

Do you eat sandwiches with pasta or other simple carbohydrates all day long? Then perhaps that is the reason that you are always tired.

Your body only receives simple carbohydrates and you go from energy dip to energy dip, which makes you feel tired.

Replace simple with complex carbohydrates

Therefore, try to replace the simple carbohydrates with complex carbohydrates. This is how you replace simple complex carbohydrates:

  • Start the day with a healthy breakfast with lots of protein and complex carbohydrates.
  • Replace all simple complex carbohydrates at lunch and dinner.
  • Take a healthy snack between meals at around 10 am and 3 pm.

Do this for a few days and see if you are still tired.

Do not eat too many carbs. An excess of complex carbohydrates can also cause a fatigue feeling (low on energy). Also, an excess of carbohydrates by the body is very easily stored as fat. Something you probably do not want ..

For more information about the differences between carbohydrates, you can read my article about simple and complex carbohydrates.

2. Always tired due to a lack of magnesium

If your body gets too little magnesium then you have a chance that you always feel tired.

The recommended daily amount of magnesium is around 300-400 mg. And magnesium ensures that all vitamins can do their work. Magnesium controls more than 300 enzymes so that processes in the body go well.

Magnesium deficiency can lead to fatigue. And most people do not meet the recommended daily amount of magnesium per day. And the body is unable to make magnesium itself. Magnesium must, therefore, be completely absorbed via the diet.

So see if you eat enough products that give your body the magnesium it needs. For enough energy and not always tired.

A list of products with magnesium:

  • meat
  • nuts such as almonds and cashew nuts
  • vegetables such as spinach
  • beans like black beans
  • peanut butter

Pay attention to the peanut butter that you take a healthy variant without sugar and cheap oils!

3. Eat enough protein

A broken chicken egg

The body has more work with digesting proteins than with carbohydrates. A meal with lots of protein ensures that you are satisfied for longer and have longer energy.

A good way to start the day is for example by making a big omelet with vegetables and some chicken or meat.

A healthy breakfast with egg

frying pan with egg

An omelet is a super breakfast! It is a healthy breakfast without bread and my personal favorite. I have more energy myself and I am satisfied with a protein-rich breakfast with an egg.

Whether it is a good breakfast for you can be discovered by making it a few mornings. How do you feel about it? Do you have more energy? That way you can see if a protein-rich breakfast is something for you!

The recipe is simple and you have it on the table in a few minutes!

The ingredients:

  • two eggs or 4 proteins if you do not want the yolk
  • 1 yellow bell pepper
  • 100 grams (pre-cut) mushrooms
  • 1-2 slices of turkey or chicken fillet in pieces

Optional:

  • a small teaspoon of chia seed
  • little red pepper

Preparation:

  1. Melt some organic vegetable butter or coconut oil in the pan.
  2. Grab the mushrooms until they are nicely brown and in the meantime cut the peppers into small pieces.
  3. Add the bell peppers and possibly the chia seed and pepper and fry briefly. Beat the eggs in the meantime.
  4. Add the beaten eggs.
  5. Stir frequently and cook until the eggs are tender.

And finished! In 10 minutes a delicious healthy breakfast with egg which gives your fat burning a kickstart!

The recipe delivers a big omelet so it is a recipe without bread. Do you still want bread? Then take one slice of wholemeal bread.

All ingredients in this recipe are specially chosen to get your metabolism and fat burning started. To make it complete, add another tasty cup of green tea. Green tea stimulates fat burning!

With such a breakfast you get enough protein and complex carbohydrates to make a good start with enough energy!

4. No more tired due to sufficient iron

Plate with pieces beef

Another mineral that you should look out for when you have fatigue symptoms is iron. A shortage of iron can also cause fatigue and a faint feeling.

You can eat super healthy. If you have a shortage of iron, you still feel tired.

Especially women have to watch out for sufficient iron. Women lose a lot of iron during menstruation. Therefore, the recommended daily amount of iron for women is about 15 – 18 mg and for men only 8 mg.

Therefore, make sure that you have enough products in your diet that provide your body with iron.

A list of iron-rich foods:

  • Meat such as steak and pork tenderloin
  • Seafood
  • Green vegetables
  • (White) beans
  • Dark chocolate
  • Seeds

5. Fatigue symptoms due to a vitamin B deficiency

A vitamin B deficiency can also lead to fatigue symptoms. Vitamin B is one of the most important vitamins for your body.

It is responsible for the production of red blood cells and proper functioning of the nervous system.

Make sure that you always eat enough products with vitamin B. Vitamin B is only in animal products, such as:

  • Eggs
  • Meat, pork contains a lot of vitamin B1
  • Fish, fatty fish provides vitamin B12
  • Dairy

6. Ensure sufficient Water intake

Water does not directly provide energy for your body. It supports all processes that give your body energy.

If you drink too little water, this can have various negative effects. You can feel tiredness, get headaches or get dizzy.

Make sure that your body gets enough water inside. Try to drink about 1.5 liters of water every day.

If you drink enough you can never confuse thirst for hunger. Something that suits you well if you want to lose weight!

Do this for a few days and feel the difference!

Try to get 1.5 liters from healthy drinks such as water, mineral water, coffee and tea. Skip the soft drink, energy drink and fruit drinks. They are very unhealthy for you!

In this article, I have given you 6 ways to defeat fatigue with food. Take advantage of it and defeat your tiredness!

Check out these protein bars!!

Have many options also Vegetarian, Vegan and Gluten-free!

      

 

 

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How many calories per day can you eat to lose weight? Read it here!

How many calories should you eat to lose weight?

Healthy food plateWe have all been engaged in counting calories during our lives. We do this because we want to lose weight or stay healthy.

Counting calories and how many calories per day you can eat exactly one day keeps us busy.

But how does that work exactly? In this article, I explain everything about what calories are, how you can easily get fewer calories and alternatives for calorie counting.

 

Eating healthy is important

Thinking woman faceDid you know that women spend 2.5 hours per week on average thinking about their diet? And with men, that is still 2 hours per week.

Healthy eating is currently at the center of attention and that makes sense.

By paying attention to healthy eating you prevent illness and you can actually age years, with a greater chance of staying fit and energetic.

 

 

 

What is a calorie?

The best-known method to lose weight or stay on a good weight is to count calories.

Smartwatch around mans wristBut what are calories?

A calorie is an energy unit. Our bodies need the energy to move and keep all physical processes going.

This energy is in our diet. The energy that is released can be measured. To determine how much energy is released by eating a certain product, the term calorie is used.

Now, these days can use a smartwatch to help you to keep track of your calories.

You can compare it with, for example, electricity. There the energy released is called kWh (kilowatt hour).

Other terms that you sometimes encounter are kilocalories. There are 1000 calories in a kilocalorie. The term kilojoule is also used, this is a more modern indication. A kilocalorie is the same as 4.18 kilojoules.

Calories and weight loss

Our body uses energy all day long. But it varies per moment how much energy that is. Walking consumes more energy than sitting still and running up the stairs costs more energy than walking. But even if you do nothing, your muscles and organs check on scale or gain weightconsume energy. That is called: the burning at rest.

When you gain weight, you get too much energy.

Excess energy is stored by your body as fat. Your body is set up so that if it receives an abundance of food (energy), it will preserve it as a future reserve storage. For if there were any low food times.

If you want to lose weight, you will have to make sure that your body burns that fat. This is possible if you give the body less energy than it needs. But how many calories per day can you lose weight?

 

How many calories do you need per day?

How many calories per day do you need to lose weight or to stay on weight? A standard guideline can be given, but it is important to realize that everyone is different.

Everybody is different and there are many factors that play a role in determining the energy requirement.

The following factors play a role in determining the energy requirement:

  • Sex (male / female)
  • Weight
  • Length
  • Metabolism
  • Lifestyle
  • How much you move

On average, a man needs 2500 kilocalories and a woman 2000 kilocalories.

How many calories per day for weight loss?

To lose weight you can reduce calorie intake. Women are often advised to consume around 1500-1700 kilocalories and for Health checkmen that would be 1800-2000. Much less food is only counterproductive.

If, for example, you live on a diet of 1300 kilocalories, you will quickly lose weight, but as soon as you start eating normally, your body immediately stores all that extra nutrition as fat. You will notice that you will gain weight again soon.

In addition, the so-called crash diet can also have negative effects on your health. You get a shortage of nutrients and vitamins.

People often think that they automatically eat healthy food by counting calories, but that is of course not the case. The number of calories has nothing to do with how healthy a product is. You also can not see if you get enough nutrients. Finally, counting calories is partly wet-finger work. It is always difficult to say that it is true what you counted at the end of the day.

Lose weight due to a low-carbohydrate diet

If you want to lose weight you can reduce the number of calories. But that is certainly not the only way. You can also eat fewer carbohydrates.

Different types of fuel

The body can get its fuel from different types of food. In Western countries, the emphasis is mainly on eating carbohydrates. Many nutritionists claim that this is the most efficient and healthy diet to provide your body with energy.

Healthy food plateThere are three groups of food that the body can use as a fuel:

  • Carbohydrates
  • Proteins
  • Fats

Carbohydrates are dietary sugars. Your body can easily use it as a source of energy.

Proteins are chains of amino acids and are used by the body as building blocks for muscles and nerves. Your body’s cells consist of proteins, so in order for them to function properly, you need these proteins. But proteins are also a good source of energy.

Fats can also be used as fuel.

Carbohydrates

In general, your diet consists largely of carbohydrates. These are simple carbohydrates, such as bread, pasta and rice. Or they are complex carbohydrates (wholemeal bread and pasta, brown rice, vegetables and nuts).

The simple carbohydrates give energy quickly, but they cause a peak in blood sugar levels and the sugars are also quickly converted into fat.

Healthy CarbohydratesComplex carbohydrates are generally better for the body. They release their energy more slowly and do not cause a peak in blood sugar levels.

They make you feel fuller for longer. It is the simple carbohydrates that can cause excess weight and increase the risk of diabetes type 2.

A diet based on less (simple) carbohydrates can help to lose weight and reduce the risk of overweight and diabetes. You will then have to choose another source of energy, and that is proteins and fats.

 

Proteins

Proteins are the building blocks of your body. Normally they take up about 15% within a diet. If you eat less carbohydrate, you can increase your intake to 20% to 35%. The advantage of eating more protein is that they reduce appetite. They provide a saturated feeling.

Proteins increase your metabolism. This means that they ensure that your metabolism works faster and more efficiently and that you burn more fat. This causes the burning of about 100 extra calories. If you want to lose weight that is ideal. Your blood sugar level is not affected by proteins, so you will notice that you do not have binge eating or a nice appetite anymore.

If you are going to eat more products with proteins, it is important to pay attention that you get good proteins.

Where are proteins in? A few examples:

  • Meat, poultry and fish: tartar, minced meat, steak, salmon, trout, eggs and dairy.
  • Quinoa, brown rice, oatmeal
  • Nuts and seeds (walnuts, cashews, chia seeds)
  • Vegetable: broccoli, Brussels sprouts, spinach and beans

Healthy proteins optionsYet it is not enough to only pay attention to the amount of protein you eat. There is a difference in the quality of the proteins. To understand that, you need to know that proteins are made up of chains of amino acids. These are shorter or longer chains, which can be combined into complex structures. These are the proteins.

The body can make some amino acids itself, but not all of them. We will have to extract these from our diet and that is called the essential amino acids. You can find it mainly in animal products (meat, fish, eggs and dairy). If you do eat meat, you can assume that you get the essential amino acids.

If you are a vegetarian, you will need to pay close attention to finding a source of essential amino acids that you can eat. You will mainly have to eat seeds, beans and legumes, because these are the richest vegetable sources of protein.

Fats

Healthy FatsHealthy fats are important for the body. Fats have gotten a pretty bad name in recent years, because they would have negative consequences for the body. Yet it is necessary to supply your body with fats and then mainly healthy fats, such as omega-3 and 6. Fats help stabilize blood sugar levels, keep your blood vessels smooth and healthy and make you feel fuller for longer.

Get your healthy fats out of olive oil, coconut oil, avocado and fish (for example salmon). Products such as flax seeds, nuts and eggs also contain healthy fats.

Counting carbohydrates

By counting the number of calories you eat, you can gain insight into how much energy you get inside. According to the guidelines, this is 2500 kilocalories for a man and 2000 for a woman. If you start eating low on carbohydrates, it is better to look at the carbohydrates per day. You can use the following guidelines:

  • To lose weight quickly: 50 – 70 grams of carbohydrates per day
  • To lose weight: 70 – 100 grams of carbohydrates per day
  • To lose weight slowly: 100 – 150 grams of carbohydrates per day

These guidelines give you some guidance, but make sure you do not look at it blindly. Below is an example of what you could eat for breakfast, lunch and dinner.

Lose weight by attuning to your hunger feelings

Calories needed

That we eat too much is partly because we eat too many simple carbohydrates, but also because we have forgotten to listen to our bodies. If we learn to better attune ourselves to this, we can lose weight much more easily. Our body shows very clearly what it needs. A good way to lose weight is to learn to listen to our hunger feeling.

Continuously appetite through too many simple carbohydrates

Why have we forgotten to tune in to the signals from our body? That has everything to do with what we eat. There are too many simple carbohydrates in our diet and these disturb our sense of hunger. That is because carbohydrates are converted into glucose. We do get energy here, but it also increases our blood sugar levels.

In order to cancel this increase again, insulin is produced. As a result, your body ensures that the blood sugar level drops again, but at the same time you also feel your energy level drop. And that makes you feel hungry, while you are actually not hungry.

Eat consciously and without distractions

Eating while distractedA second reason we eat too much is that we do not give our bodies time to give the signal “full”. Often we eat so fast and we are distracted during eating, that we do not notice if we are full enough. As a result, we often eat longer than necessary.

If you switch to a low-carbohydrate diet, you can again learn to tune in to the hunger. By eating more protein and fat, you will experience fewer fluctuations in your blood sugar levels and your hunger will be reliably reliable again.

Proteins also have a positive influence on your appetite:

  • They ensure that less ghrelin (the hunger hormone) is produced. And therefore you will start eating less quickly.
  • In a protein-rich diet, the appetite-suppressing hormone leptin is produced more.
  • Proteins digest more slowly so that you remain saturated longer.

So you are a full longer amount of time and experience less hunger when you eat more proteins and fewer carbohydrates. A low-carbohydrate diet helps you stay tuned to the signals that your body will give. It makes it easier for you to eat healthy amounts.

If you decide to switch to a low-carbohydrate diet, you can choose to keep track of the carbohydrates you are still eating. If you also pay attention to the hunger signals of your body, you will notice that it is relatively easy to lose weight.

The low-carbohydrate diet is also very suitable to stay on weight. You can continue to eat low in carbohydrate because you get all the nutrients, vitamins, minerals and fibers that your body needs. To maintain a healthy weight, you can increase the number of carbohydrates or eat more proteins and fats.

Starting with a low-carbohydrate diet

Your body will use a different source of energy if you start eating protein and fats instead of carbohydrates. That will require some adjustment of your body, and you can see that. The first few days you can feel that you have less energy and that you are more tired. It is also possible that you get a headache. If you are very troubled by this, you can reduce these symptoms by eating a little more carbohydrate. But be aware that this discomfort will be gone within a few days.

Within a week (in some cases two weeks) your body is used to using proteins as a source of energy. It hardly needs any carbohydrates. Now you are going to feel as fit and different as ever, actually even better. Because you have no more dips due to the fluctuations in your blood sugar level, you no longer have to eat. And for the first few weeks, you can lose a lot of weight. Eventually, it will certainly have been worthwhile to switch to a low-carbohydrate diet.

If you want to lose weight, you can focus on counting calories. But that is certainly not the only or even the best way to get rid of pounds. It is much better to tackle your diet: delete simple carbohydrates from your diet and switch to proteins and fats as a source of energy.

There are many other ways to lose weight/fat check my article about intermittent fasting!

 

The Big Book of Low-Carb Recipes: 365 Fast and Fabulous recipes, Buy it now!

 

Important: Leave your reaction and any additions below.

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

Healthy food prepare in kitchen by woman

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

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

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

Then this article is written for you!

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

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

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

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

How can you lose weight quickly?

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

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

 

Apple with measurement per Inch

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

How is that?

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

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

Healthy weight loss tips

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

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

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

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

Healthy weight loss through awareness of your lifestyle

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

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

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

Healthy eating tips by changing your diet

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

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

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

Healthy eating tips by changing your diet

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

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

The healthy way of losing 5 to 10 Kilograms of weight

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

Let’s say the modern western diet …

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

A very bad vicious circle …

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

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

Actually, a healthy diet is very easy.

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

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

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

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

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

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

Healthy eating tips against hunger

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

Hereby 7 healthy eating tips:

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

Healthy weight loss and more drinking

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

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

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

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

 

Healthy weight loss and more exercise

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

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

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

Healthy weight loss and sports

Person on treadmill

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

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

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

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

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

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

       

 

 

Important: Leave your reaction and any additions below.

If you find this blog about losing weight without a diet valuable, share it with your friends, customers, colleagues – Tommy

 

 

 

 

 

 

 

Burning belly fat With Green Smoothies!

Two bottles with Green Smoothie

Burning belly fat With Green Smoothies!

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

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

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

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

Green smoothie with apple and garbage

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

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

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

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

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

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

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

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

 

Is This Recognizable For You?

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

Well, recognizable? I was in that position too.

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

 

When Does The Belly Fat Burn With Green Smoothies?

measurement picture of the waste line

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

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

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

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

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

How Long Should You Keep Drinking Smoothies?

Calendar Dayplanner

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

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

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

Video: Fat Sick And Nearly Dead.

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

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

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

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

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

And how long do you continue this?

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

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

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

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

Benefits of belly fat burning with green smoothies

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

Results You See Through Drinking Green Smoothies

Fitness jump healthy woman at the beach

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

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

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

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

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

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

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

Green smoothies are ideal for breakfast, especially if you are often in a hurry. They are also a good option after a workout, especially with added proteins.

Make sure you invest in a good juicer and a good blender, buy a reliable and tested recipe book for making green smoothies and get started!

A one-off investment, but a lifetime of fun!

Good luck!

 

Feel free to ask your question in a comment on this article.

 

 

 

 

 

 

 

 

 

 

 

How to deal with emotional eating!

How to deal with emotional eating!

7 tips on how to deal with emotional eating!


You were not hungry at all, but you still eat a whole bag of chips. OK, yes, it was also a very stressful week. You hoped the bag of chips would cheer you up. But actually, you are only feeling worse now. Hmm, maybe that bag of licorice can help …

Emotion food, many of us have done it sometimes. We grab for food, not because it is healthy and we are really hungry, but to comfort ourselves. Often we also do it out of habit. It’s very annoying because we really do not want it deep inside. Do you want to stop eating emotion? In this blog, we give 7 tips on how to deal with emotional eating!

 

Wondering if you are an emotion-eater? Check the following points:

  • You do not stop eating as soon as you are full;
  • You eat without really knowing it (unconsciously);
  • Your ‘hunger’ feels urgent or comes on suddenly;
  • You have the strong need for a specific product (e.g. chocolate);
  • You get a feeling of guilt after eating.

 

1. Recognize your excuses

“Do you want a burger too?” “Mmm yes, I love too. I really had a bad day and I will not be fattened by one. Then I will REALLY start eating healthy tomorrow. ”

Do you recognize this too? You want to eat healthily, but still, find an excuse to eat something unhealthy. Many people do this. We are looking for a reason so that we can still get that snack. And often it does not stay with one snack.

It can help to be aware of this for a while. When do you make an excuse to eat unhealthy food? Do you feel rotten at that moment? Do you think you deserve that snack? If you realize what your excuses are, it can help you to not take that food.

 

2. Learn to let go

You have experienced something unpleasant in the past and you keep thinking about it. You do not want to think about it all the time, but you cannot get it out of your mind. That is quite logical because it probably affects your future. And it has shaped you. Only those nasty emotions that come with it, do you make sure that you feel like eating, do not you?

How do you get rid of this? Unfortunately, there is no ready-made solution for this. Often this really needs time. But do you realize: by accepting (at your own pace) what life looks like and what has happened, you learn step by step to deal with your emotions. And that ultimately helps you to stop eating emotionally.

 

3. Work on your self-confidence

You look in the mirror and think: “Pfff … am I this? If only, I were slimmer / taller / more handsome. “And when you step away from the mirror, how do you feel then do you think? You’re probably not happy and full of self-confidence. Maybe you have a feeling in your abdomen and you feel like eating this away.

More self-confidence can help to get rid of emotion-eating. But how do you deal with your uncertainty? Step 1: realize that uncertainty often has to do with fear. Fear that you cannot do something, that you are not good enough. That you make the wrong choices. Or that you are not beautiful or fun. And fear that others will find that too.

Good news: you can overcome fears. And realize, you do not have to be good at everything. Nobody wants yours (except yourself!).


4. Create positive thoughts

A small assignment: pay special attention to your thoughts today. What are you thinking of? Do you think about yourself? Who you are and what you look like? Write down these thoughts and divide them into two groups: positive and negative. What is the final score? Is it more positive? Or is it especially negative?

How to deal with emotional eating!

Did you know that experts estimate that over 70% of our thoughts are negative? Best an eye-opener, is not it? Whether our thoughts are positive or negative, we are often completely unaware of this. Actually, a shame, because those negative thoughts can really get in the way of us.

Do you want to think more positively? Then try to turn your negative thoughts into something positive. And what really helps: start the day with a smile, focus on everything that goes well and be proud of your strong qualities. Then you will automatically shine. And you often already have these negative feelings.

5. DO NOT take this unhealthy snack into your home

If you feel rotten, which snack do you most often catch? Maybe your favorite is a chocolate bar, a roll of cookies or a jar of Ben & Jerry’s? Make sure you do not have your ’emotion snack’ at home. You can desire it, but if you do not have it, you cannot eat it. Or you have to go to the supermarket especially for it.

UnHealthy Snacks

Are you about to get that snack? Then consider how much time, energy and money you have lost. And spend this on something nice. How about walking around with the dog, calling your best friend or watching an episode of your favorite series.

 

6. Find distraction

The solution for not thinking about food anymore? Thinking of something else. If you are busy (with something nice of course!), You have no more space in your head to think about that unhealthy snack. So look for distractions. Our ideas: meet with that hilarious friend, make a difficult puzzle or sing along with music (“I do not need a COOKIE to make me happy”)

7. Go exercise

Physical Activity

Okay, we understand well that sports are probably the last thing you want. You feel bad and just want that snack NOW. But sports can really help you now. That bad mood can actually take you away. The fresh air during jogging, the cheerful music during a Zumba class or the relaxing breathing exercises during yoga. This makes you happier. Not from that snack, because you will not be happier afterward.

Would you like to lose weight? And would you like to be accompanied here?

Please contact:

Twin.Fit Personal Trainer

without obligation.

We are happy to help you, both physically and mentally.