7 Tips for Slow Metabolism / Slow Digestion + Schedule

slow metabolism weight loss

7 Tips for Slow Metabolism / Slow Digestion + Schedule

 

When you want to lose weight there are several things you need to know about. Of course, healthy nutrition and exercise are important. But when you are the type that can lose weight with tremendous difficulty, there is something else you need to know about: metabolism.

Many people (especially women) have a slow metabolism so they can not lose weight for a meter. Less food does not seem to help, and more sport saves a few grams per month. When you have a slow metabolism, it is very important to solve this problem before you even think about something else to deal with.

It is impossible to lose weight as long as your metabolism is not in order.

That is why I am going to teach you in this article what exactly your metabolism is and how you can increase it in a healthy way so that weight loss becomes a lot easier. If you are someone who does not or hardly loses weight while you are already eating a little, this article is for you.

In addition, you will learn in this blog:

  • When you exactly get a slow metabolism
  • What the 7 signs of a slow metabolism are
  • Healthy tips with which you can quickly and easily increase your metabolism
  • A simple scheme to slowly and responsibly accelerate your metabolism WITHOUT gaining weight

What is your metabolism?

When I ask what your definition of ‘metabolism’ is exactly, I bet that you can come up with something. Probably nothing beats the biological substantiation of your definition. But you can feel something inventive about the word ‘metabolism’.

If someone talks about metabolism, you also know exactly what he/she is referring to. So you also know emotionally what a slow metabolism is.

But how it works organically is a complicated story. Let alone that different words are used for the same phenomenon. For example, the words metabolism, metabolism and digestion are often used as synonyms.

On one blog you can read how you can increase your metabolism while they talk about metabolism on the other. Not quite the same.

I will give you a brief summary of what each word means about:

  • Metabolism: this often indicates how many calories your body needs to function normally. When someone wants to increase their metabolism rate, he wants to burn more calories to lose more weight.
  • Body Chemistry.: body chemistry is often used when hormones are involved in an explanation. Often it is used as a synonym for metabolism. Although hormones are certainly involved in lowering or increasing your metabolism, an increase in hormones is often the result of increasing your metabolism. You can swallow/spray hormones to increase your metabolism, but that is not what an average person does. So see this word as something that is used when you talk about a scientific explanation of metabolism.
  • Digestion: this is also used as a synonym for metabolism. But digestion in science means more on your gastrointestinal tract than the caloric consumption of your body’s cells. A slow digestion has nothing to do with your caloric intake. You may have gastric or intestinal abnormalities resulting in something wrong with your digestive system. Although this can cause your weight to increase (or become extremely thin), it is again not the right word to explain the inability to lose weight for 99% of people.

I will, therefore, in this article, mainly talk about the first one to have: a slow metabolic rate


Explaining the exact effect of your metabolism is very complicated and many words are needed. But I will give you the simplified and simplified version here since you want to know how to increase a slow metabolism rather than just what the metabolism entails.

Your metabolism is determined by the amount of energy that all your body cells need together. This is called your basal metabolism. This is the amount of energy you need to function ‘normally’.

However, this need is variable.

  • Do you make more effort? Then your metabolism rises. (source)
  • Do you make less effort? Then your metabolism decreases.

Not only is the amount of effort you made determines the number of calories you consume daily. Also, the amount you eat is extremely decisive for your metabolism. It is the main reason why people get a slow metabolism.

When do you get a slow metabolism?

Imagine that you were still a caveman 10000 years ago. You do not have to study history to know that you did not have any supermarkets back then. And you also understand that you had to hunt and collect your food yourself. Hence, what cavemen are often called ‘hunters and collectors’.

When you have such a lifestyle, you do not always have food. One day you can slaughter a mammoth and eat it for a long time. And another time you do it with two berries a day because there is nothing around you to find.

Your body has thereby learned to adjust your metabolism to your calorie intake:

When a lot of food is available, your body will burn more. After all, your body does not have to be as efficient with calories as metabolism level scalethere is half a mammoth that you can eat.
But when little or no food is available, your body will reduce its metabolism and protect your fat reserves as long as possible.

Your body does not know when you have access to food again. So it goes out of the worst scenario and puts your metabolism at the lowest level.

So if you eat ‘too little’ nowadays, your body will think that no food is available. As a protective mechanism, your metabolism is then almost turned off and you do not lose weight. To lose weight you must eat less … but you should NOT eat too little.

Slowing down your metabolism is not an all-or-nothing story. So it is not that there is a clear limit somewhere where your body switches to ‘survival’ mode.


The less you eat, the lower your metabolism becomes.

The longer you eat too little, the slower your metabolism becomes.


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Signs that your metabolism is affected

Not enough food will, therefore, cause your metabolism to slow down. If you have a hard time losing weight, UNDERTAKING that you eat too little …

… then this is probably the reason why you do not lose weight much. It is a brainteaser that you have to read a few times. He is important to understand.

Below I have made a small overview of the most common symptoms with a delayed metabolism.

All are the logical consequence of far too little food and a body that thinks that no food is available.

# 1 It is very difficult to lose weight

This obviously speaks for itself. If you eat too little, you will not be able to lose weight for a meter. You see this especially in people who are (heavily) below 1500 kcal per day.

I have often experienced that there are people (often women, unfortunately) among the 1000 kcal food because they want to lose weight. Unfortunately, this is precisely why these people do not lose weight.

Do you eat (relatively) healthy and do you exercise a lot and can not lose weight despite all this? Then you probably have a slow metabolism.

# 2 You easily gain weight

When you eat too little, your body will benefit more from weight gain than weight loss.

At such a moment your body is like a sponge that absorbs everything and holds on to what it comes across. Do you get (much) easier weight than you lose? Then chances are that you have a high metabolism.

# 3 You get spontaneous binge eating

This one is not too bad when you eat too much chronically. A logical consequence is that you are hungry as soon as you see, smell or taste food.

Hunger showers only occur when you know that there is food (and you are not satisfied). As soon as you take a bite of food, your body wants more and more to draw on the shortage of energy. The result is that you eat a lot in a short time.

# 4 You are chronically fatigued

Calories are energy. And if you have a lack of it, you will be tired. Do you have a chronic energy shortage because you eat too little?

Then you will be chronically tired. So if you are always tired and lifeless, it can be very good because you eat too little. Are you suddenly giving in to a hunger process? Then you will suddenly notice that you have much more energy as a side effect.

# 5 You often feel cold

When you eat too little, your body will have to deal with the handful of calories that you ingest. Keeping your vital organs cold-temperature-in-houserunning (brain, heart, lungs, kidneys etc) is the most important thing.

The rest of your body is an afterthought at that time. In this way, little energy is sent to your muscles so that you physically have little energy to move and exercise.

But whatever you do is spend less on maintaining your body temperature. Believe it or not but keeping your body on temperature takes a lot of energy.

Instead of “wasting” energy to keep your body’s thermostat at 37 degrees, your body chooses to turn it down.

The result is that it makes you feel cold faster. Which may explain why so many women label themselves as ‘chilies’: they only eat far too few calories.

# 6 You have a low libido

This is also one where you would not think about when you eat too little. Sex is very important to us. For both men and libido men and women close together in bedwomen. But if you eat too little, you will not feel like it. That is not because sex costs so many calories.

To understand this you have to understand a bit back in time and the evolution of us as a human being. Although sex is a good way to improve the bond with your partner … it is primarily biological to make babies.

And if you eat too little, your body organically thinks that you are in an environment where there is little food.

Letting a child grow up in this is certainly not a good idea.

Feeding an extra mouth means that you have to distribute the available calories to more people. And this reduces the chances of survival of both you and the child.

That is why your body decides to lower your libido if you eat too little chronically. Are you noticing that you have suddenly had less sense in sex lately (or even years)? Then it may be due to the lack of calories in your life.

# 7 You feel dejected

Feeling dejected is an overarching effect of having too little energy:

  • Your muscles get little energy so you can not / do not want to move
  • You have little energy for nice conversations
  • Your body has little energy to make fine hormones

The result is that you start to feel depressed and depressed. Again: as soon as you start eating more you will start to feel better. Depression is often seen in evolutionary terms as a survival strategy. By doing little and by sitting down, you save a lot of energy.

7 Healthy tips to increase and improve your metabolism

If you have a slow metabolism, it is annoying but fortunately not the end of the world. Research shows that by eating more you can increase your metabolism. Even if you have eaten too little for years, you can improve your metabolism. It may take weeks before you have increased this.

To make it as good as possible, I have here a list of tips for you.

You also have a video here that can give you a flying start:

# 1 Start eating more (and better) slowly

This is actually the most important tip to improve your metabolism. And hopefully, it is no surprise to you that you have to eat varied-foodmore to increase your metabolism.

By eating more, your body will slowly get used to having more food in stock. It will gradually screw up your metabolism bit by bit.

After all, one day more food does not have to mean anything in evolutionary terms. It may simply be that you have come across a bush of blackberries that you ate at once.

Only when you structurally eat ‘more’ will your body understand that you are now in an environment where calories are not scarce.

To prevent you from doing something wrong, it is good to know what you eat every day for calories and what you need physically. You want to work towards a good 1500+ kcal. Ideally, you eat no less than 300 kcal under your calorie requirement.

# 2 Schedule to improve your metabolism

What you want to prevent, while restoring your metabolism, is that your weight arrives. Your body is a sponge during such a chronic energy shortage. Everything it receives will save it like a sponge.

If you suddenly decide to eat double, your body will store the surplus of calories as fat. You will therefore become fatter even though you want to lose weight by eating more. The trick to prevent this problem is to slowly increase your calorie intake.

For example, if you know that you are now eating 800 kcal per day, it is wise to restore your metabolism by eating 100 kcal more each week.

If you work yourself from 800 kcal to 1500, it means that you need 7 weeks to slowly restore your metabolism.

That’s a good time … but then you get your metabolism back for the rest of your life (if you keep eating enough). That is of course worth the effort. So know what to expect and how long it will take.

Do not try to eat more than 100 kcal per week extra. Do you do this? Then you risk that you will store the ‘excess’ calories as fat. Even if you only eat 100 kcal per week extra, there is a little weight in the short term. But in the longer term, this will go off again.

Do you want to lose weight without delaying your metabolism? Then you can handle it like this:

  • Monday: do you eat your normal calorie requirement
  • Tuesday: you eat 300-500 kcal underneath
  • Wednesday: you eat 300-500 kcal underneath
  • Thursday: do you eat your normal calorie requirement
  • Friday: you eat 300-500 kcal underneath
  • Saturday: do you eat your normal calorie requirement
  • Sunday: do you eat anything you feel like (a so-called cheatday)

# 3 Eat more proteins

When you want to increase your metabolism, eating protein is one of the best things you can do.

It even goes so fast that after a few hours you can already experience the first results. It costs a lot of energy to digest proteins. This is called the thermal effect of proteins (or food in general).

Other macronutrients (proteins, fats, carbohydrates) also have this effect, but the effect on proteins is the greatest:

  • Fats: speed up your metabolism by 0-3%
  • Carbohydrates: accelerate your metabolism by 5-10%
  • Proteins: speed up your metabolism by 15-30%!

Proteins are clearly very important.

Check out my articl about the  Protein-rich diet

In addition, proteins saturate enormously so that you will suffer less from hunger. And to top it all off, a breakfast with lots of protein will take care of the following:

  • People think about eating 60% less often
  • People have 50% less sense in snacks in the evening

Best important things if you want to increase your metabolism and at the same time want to prevent hunger.

Where you take out your proteins makes little difference. You can choose fish, meat, eggs, cheese, dairy products and nuts. Enough tasty products to fill your belly.

# 4 Do strength training

Strength training is my favorite way to increase your metabolism.

Research shows that it can increase your metabolism by 9 to 11%. In addition, the so-called afterburn effect is the highest of

Strength training hand with a dumbbellall sports. how many calories per day.

This is the effect of burning extra calories after training because your metabolism is still running. The longer (and especially more intensively) your sport, the greater this effect.

This makes strength training better than running because you not only burn calories during training but also when the training is over.

In addition, the extra muscle mass will give your curves (and therefore self-image) a boost.

This will make it easier for you to get out of the depressed spiral you might be in.

Also, an advantage of more muscle mass is that you burn more calories during the day.

# 5 Do HIIT Training

In addition to strength training, a short high intensity workout is a very good way to increase your metabolism.

hiit-workout two ladies working outNot only can you lose up to 7 times more fat than with running, but you also grow a nice load of muscle mass, unlike cardio.

HIIT workout
And the beauty is that you do not have to do it often. It is sufficient to do it only 3 to 4 times a week for 20 minutes.

A study has also shown that doing intensive spinning training for 45 minutes causes you to burn an average of 519 kcal.

You also burn another 190 kcal in the 14 hours afterwards by the afterburn effect.

You burn 37% more by actually doing absolutely nothing except to follow a HIIT training.

Other studies show some lower numbers but still show an afterburn effect.

# 6 Make sure you sleep well

Sleep is one of the most important health-related things you can do for your body. When people sleep for only 4 hours a day for 5 days, their metabolism decreases by 2.6%.

That does not sound very good, does it? But here are a few other studies that show the lack of sleep and obesity:

  • A sleep deprivation is related to a 55% higher risk of obesity in adults and 89% in children
  • A lack of sleep leads to fluctuations in the hormones leptin and ghrelin, causing appetite to be poorly regulated
  • When pilots miss 15 hours of sleep in a week, their cortisol level rises by 50-80%

Stress can also have a lot of adverse effects on your fat storage and hunger. Due to prolonged stress, you make it anti! stress hormone cortisol. This hormone mainly leads to fat storage around the belly and makes you feel more like eating.

So make sure you sleep well and take hours. Although it might be tough to say that you do not sleep a lot and if half a robot goes through life, you pay the main prize in the long term.

 

The Bottom Line

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you lose weight and keep it off, while also giving you more energy.

 

Now You Can Slow the Aging Process to A Crawl, Quickly Sculpt The Body You’ve Always Wanted, Plus Make It Look As If You’re Aging ‘Backwards’… And Do It All In Just 90 Minutes A Week

 

TRY OUT THIS PROVEN SYSTEM

 

Important: Leave your reaction and any additions below.

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

 

17 Tips to Quickly Reduce Your High Cholesterol without Medication

reduce high cholesterol without medication

17 Tips to Quickly Reduce Your High Cholesterol without Medication

Do you have too high cholesterol? And do you want to lower your cholesterol in a natural way without cholesterol-inhibiting medicines, such as statins? Then this article is written for you!

There is not as much controversy about nutrition and healthcare as about cholesterol and heart disease and how the risks are related to the diet.

For example, some doctors are convinced that the lowering of cholesterol should be done through medication, while other doctors do not agree with this.

There has been a huge amount of research into cholesterol and the relationship with cardiovascular disease in recent decades.

The most important studies will be discussed in this article and you will also gain more insight into lowering high cholesterol.

This is what you will discover:

  • What doctors say about cholesterol-inhibiting drugs
  • What doctors say about cholesterol-inhibiting drugs
  • How often too high cholesterol occurs in most western countries
  • How often cardiovascular diseases occur in most western countries
  • 12 scientifically proven dietary advice which is good for your cholesterol
  • And much, much more …

What is cholesterol?

Cholesterol is an essential building material of the body. We could not live without cholesterol.

cholesterol molecule-extendedIt is the building block of steroid hormones, bile and vitamin D. Cholesterol is a fatty substance.

On the image opposite, you can see how a cholesterol molecule is built up.

Steroid hormones are caused by changes in the cholesterol molecule. Testosterone, estrogen, cortisol and aldosterone are examples of steroid hormones.

Cholesterol we get for a small part through the food inside. Most of our cholesterol is produced in the body, especially in the liver, after which it is released into the blood.


The liver is able to regulate cholesterol levels, but to a certain extent.


Lipoproteins

Before the cholesterol is delivered to the blood it is packaged in lipoproteins (VLDL). This is necessary to transport it through lipoproteinthe blood to the places in the body where cholesterol is needed. This is because cholesterol is a fat and therefore not soluble in water.

For transport, cholesterol is packaged in small globules of lipoproteins which consist of triglycerides and cholesterol esters.

When we talk about cholesterol in relation to cardiovascular disease, we actually refer to these lipoproteins in which cholesterol is transported through the blood.

For example, the body also uses lipoproteins to transport fat-soluble vitamins through the blood.


We distinguish 3 types of lipoproteins. These are: LDL, HDL, and VLDL


LDL

LDL stands for Low-Density Lipoprotein. LDL is known as the “bad” cholesterol.

arteriosclerosisThe terms bad and good cholesterol are not entirely correct. All cholesterol is the same, the difference is in the lipoprotein in which the cholesterol is packed. You could therefore also speak of ‘bad’ and ‘good’ lipoproteins.

arteriosclerosis. When transporting LDL to the blood vessels it could cause plaque, it easily settles in the walls of arteries.

LDL arises from VLDL due to the shrinkage of the VLDL due to the activity of the lipoprotein lipase.

LDL can be divided into two categories. In small dense LDL (sdLDL or pattern B) and large buoyant LDL (pattern A).


It is sdLDL which (under certain conditions) is associated with an increased risk of atherosclerosis.


HDL

hdl-cholesterolHDL stands for High-Density Lipoprotein and is mainly formed in the liver.

HDL ensures that excess LDL cholesterol can be transported to the liver. It removes excess cholesterol from the vessel walls. After which the HDL can be reused or can be discharged via the stool.

The LDL cholesterol comes through the liver in the intestines after which it can leave the body through the feces.

HDL is also known as the “good” cholesterol.

VLDL

VLDL stands for Very Low-Density Lipoprotein. It consists of cholesterol and triglycerides and serves to transport cholesterol through the blood.

What is high cholesterol?

Cholesterol is said to be too high if the cholesterol values mark an increased risk of arterial calcification (atherosclerosis). If the cholesterol levels are too high, you usually do not notice physical or mental symptoms.

17.9 million people die each year from CVD’s, an estimated 31% of all deaths worldwide. >75% of CVD deaths occur in low-income and middle-income countries. 85% of all CVD deaths are due to heart attacks and strokes.

Cardiovascular diseases (CVDs) are disorders of the heart and blood vessels and include coronary heart disease, cerebrovascular disease, rheumatic heart disease and other conditions. Four out of five CVD deaths are due to heart attacks and strokes. More info you can find on the website of the World Health Organization.

The following values apply to the total cholesterol level:

  • 5 mmol / L or lower = healthy
  • 5 to 6.5 mmol / L = slightly increased
  • 6.5 to 8 mmol / L = increased
  • 8 or higher = greatly increased

The total cholesterol level is the total amount of cholesterol that is transported by different lipoproteins (LDL, HDL).

The total cholesterol level does not say anything about the lipoproteins that are in your blood.

The total cholesterol level is in itself a rather useless marker to determine the risk of cardiovascular disease. A high total cholesterol level says little about the risk of cardiovascular disease because this can also be caused by the good HDL lipoproteins.

To determine whether there is an increased risk, the LDL, HDL cholesterol level and triglyceride content are also examined.

The following values apply to LDL cholesterol:

  • 1.8 mmol / L = target value for heart patients
  • 2.6 mmol / L = an acceptable value for heart patients
  • 2.6 to 3.3 mmol / L = a little too high
  • 3.4 – 4.1 mmol / L = against the upper limit
  • 4.11 – 4.9 mmol / L = too high
  • 4.9 mmol / L or higher = alarmingly high

With a high LDL content, a lot of cholesterol is packed in LDL lipoproteins. A high LDL level is associated with an increased risk of cardiovascular disease.

The following values apply to HDL cholesterol:

  • 1 mmol / L = too low for men
  • 1.3 mmol / L = too low for women
  • 1.3 – 1.5 mmol / L = slightly too low
  • 1.5 mmol / L or higher = good

With a low HDL content, little cholesterol is packed in HDL lipoproteins. A high HDL level is associated with a lower risk of atherosclerosis.

The following values apply to triglycerides (fats in the blood):

  • 1.7 mmol / L or lower = good
  • 1.7 to 2.2 mmol / L = increased
  • 2.3 to 5.6 mmol / L = high
  • 5.6 or higher = seriously high

Because HDL cholesterol carries LDL cholesterol, the cholesterol ratio between these two is important.

As you can see in the above values, LDL cholesterol should be low and HDL cholesterol high. Doctors, therefore, look at the ratio between LDL and HDL cholesterol.

The cholesterol ratio is calculated by dividing the total cholesterol level by the HDL content. The lower this value, the better.

Measure cholesterol

Measure cholesterol

The cholesterol level can be measured by means of a blood test.

For a good image, blood should be taken several times, because the cholesterol level fluctuates naturally.

Causes too high cholesterol

Too high cholesterol is almost always the result of someone’s lifestyle.

1 in 250 people worldwide have Familial Hypercholesterolemia (FH), the high cholesterol is hereditary so that it can be experienced at a young age.

Lifestyle factors that ensure high cholesterol are:

  • food
  • Movement
  • Smoking (smoking lowers the good HDL cholesterol)

Other factors that can increase cholesterol are:

  • Overweight
  • Alcohol
  • Slow working pain gland
  • Diabetes type 2
  • Certain medications

Overweight

obese men cm his bellyOverweight and especially fat that is stored around the stomach increase the cholesterol level.

There is a correlation between a high BMI and a high total cholesterol level. The good HDL cholesterol will decrease with the higher BMI

(here you can calculate your BMI).

The abdominal circumference (belly fat) also has a correlation with a high cholesterol level.

Alcohol

Alcohol is bad for the blood vessels and the heart. If your cholesterol is too high, you are advised to stop drinking alcohol at all.

If you drink 2 or more glasses of alcohol per day, your triglyceride level will increase, which is detrimental to your total cholesterol level.

A slow working thyroid gland

There is a correlation between a slow thyroid gland and a high cholesterol level.

Diabetes type 2

Diabetes type 2 patients have higher cholesterol levels than people without diabetes. Given that type 2 diabetes already involves an increased risk of cardiovascular disease, extra attention should be paid to cholesterol levels.

Medicines

Some medications may have the side effect of increasing cholesterol levels. For example, prednisone is known to have a detrimental effect on cholesterol levels.

How often does high cholesterol occur?

Overall, Europe is the continent with the highest prevalence of the chronic disease, latest statistics show. Europe has the highest prevalence of high cholesterol in the world, with 54% for both men and women. High cholesterol or ‘bad’ cholesterol contributes to 2.6 million deaths per year, worldwide.

Coronary-heart-disease-CHD-prevalence-on-a-world-map

At a younger age, more men than women have too high cholesterol while this is the other way around later in life. This has to do with the transition after which the female body starts to produce less estrogen.

In the RIVM population screening, a value of 6.5 mmol / L cholesterol is seen as high, while the heart foundation assumes a value of 5.0 mmol / L or lower as normal and values of 5 to 6.5 mmol / L already labeled as slightly increased.

What doctors say about cholesterol-inhibiting drugs

statinsCholesterol is a substance that your body makes to fight inflammation.

High cholesterol levels should, therefore, be seen as a marker indicating that something is wrong in the body.

The cholesterol levels can be improved with the aid of cholesterol-inhibiting medicines, but it does not eliminate the cause of the high cholesterol levels.

Some doctors, therefore, wonder whether prescribing cholesterol-inhibiting drugs is the right solution. This group of doctors thinks that it should be better investigated why the body produces more cholesterol so that the problem can be resolved at the source.

If the cholesterol level is not too far removed from the values considered to be healthy, most doctors will only recommend adjustments to your lifestyle.

Only when the cholesterol levels are above a certain level you will also prescribe cholesterol-inhibiting medication.

Robert S. Greenfield, medical director of the MemorialCare Health System, is a proponent of statins and thinks that statins are better able to lower cholesterol than lifestyle changes:


“Diet and weight loss can lower total cholesterol between 10 and 20%. But the most powerful statins in their highest dose can lower cholesterol by 50%, “he says in a personal interview to Healthline (source).


Cholesterol inhibiting medications, however, have side effects that can be experienced as unpleasant. It would, therefore, be better if you could live without these drugs.

Healthy Lifestyle couple on a bicycleQuality-of-lifeHealthy lifestyle advice can have a cholesterol-lowering effect, about this more soon. If you strictly adhere to this lifestyle advice it is possible to lower your cholesterol levels naturally.

What you will actually achieve with this lifestyle advice is to eliminate the causes of high cholesterol.


Not only will you improve your cholesterol levels, but you will also reduce the risk of other diseases such as type 2 diabetes and you will improve the quality of your life, which is, of course, a pleasant side effect.


Medications can help to improve your cholesterol, but if you prefer to first make lifestyle changes to improve your cholesterol levels, try implementing these healthy changes:

Proven lifestyle advice for lower cholesterol

Before you can improve your cholesterol levels with this proven lifestyle advice it is important to rule out that your bad cholesterol values are not caused by a medical condition that has nothing to do with your lifestyle.

Slow thyroid gland

For example, a slow thyroid gland (hypothyroidism) is such a physical condition that can cause total cholesterol and LDL cholesterol to rise.

Familial Hypercholesterolemia

Familial hypercholesterolemia (FH) is a hereditary condition. The cause is a change in the DNA (hereditary material).

At FH the cholesterol level in the blood becomes too high. Cholesterol is a fat-like substance that is important in building the body, digestion and making hormones. The characteristics of FH differ per person.

There is a good kind, the HDL cholesterol, which brings cholesterol back to the liver; and the liver clears it from the blood.

And there is a bad kind, the LDL cholesterol. Normally, the liver ensures that sufficient LDL cholesterol can be removed from the blood. But with FH the liver does this insufficiently. Then there is too much LDL cholesterol in the blood. This can cause blockages in blood vessels. This can lead to cardiovascular problems.

If the blood vessels that supply the heart with oxygen are closed, a heart attack can occur. When this happens at the blood vessels in the brain, someone gets a cerebral infarction (stroke).

Cholesterol can also accumulate in tendons, at knuckles, on the back of the hand, and as a white ring around the iris of the eye. The cholesterol can also accumulate in yellow globules at the eyelids.

We can also say that more than 95% of all diseases that occur in humans are due to lifestyle. For example, lifestyle appears to be more than 200 times more important than the gene that is currently the most commonly associated with type 2 diabetes


Warning beforehand!

Adapting your diet and / or lifestyle with the tips below could cause a significant drop in your cholesterol. So let your cholesterol check regularly if you follow the tips (fanatically). But under no circumstances stop on your own and without the guidance of a doctor with cholesterol-lowering medication.


17 tips to lower high cholesterol

The 4 most important tips for lowering your cholesterol are:

  1. Go lose weight
  2. Avoid refined carbohydrates and sugars
  3. Eat olive oil more often
  4. Eat an avocado every day

Tip # 1: Go lose weight!

Addressing excess weight is good for your cholesterol, according to research.

cholesterol-down-by-losing-weightVarious studies show that a weight loss of 5 to 10% causes lower cholesterol and a decrease in the risk of cardiovascular disease.

In some people, cholesterol may actually go up during weight loss. This can happen especially if you follow a diet with a large caloric restriction.

The cholesterol stored in the fat reserves cannot go anywhere except to the bloodstream. That fat is transported in the bloodstream as fatty acids and triglycerides.

This can interact with other substances in the bloodstream. This is usually temporary in nature. Keep an eye on your cholesterol levels.

Tip # 2: Avoid refined carbohydrates and sugars (+ the truth about saturated fat)

Anything that increases the amount of LDL cholesterol in your blood increases the risk of cardiovascular disease.

From monkey until Generation sugarIt is, interestingly enough, not the saturated fatty acids that cause this. It is the refined carbohydrates and sugars that prove to be responsible for this.

Generation sugar A study from 2014 among 40,000 people found that people who ate the most sugar were 400% more likely to have a heart attack. A can of soda increases the risk of a heart attack by 30%! And here is another study that shows the correlation between carbohydrates and cardiovascular diseases.

We grew up with the idea that saturated fats are bad for us cholesterol. However, there appears to be no scientific link between the increase in the number of heart attacks and the eating of saturated fats.

The Keys study

That saturated fats are bad for your heart and vessels is mainly based on a research from your 60s.

An observation was made in this study. They looked at how many inhabitants of a country died of cardiovascular disease and how much saturated fat was eaten in that country.

Only 22 countries were able to find out how many inhabitants died of cardiovascular diseases. What people ate in those countries was an assumption based on food production in that country, without taking into account the export and import of food.

The Keys Study

In this study, no correlation was found between eating saturated fat and cardiovascular diseases. The researchers scrutinized 6 countries in which this correlation was found. In this way, the assumption that saturated fat is bad can be substantiated. No account was taken of other lifestyle habits such as smoking, exercise and other eating habits such as eating a lot of sugar, carbohydrates, vegetables and fish.

However, this study was a study on which many health organizations and heart foundations based on their recommendations.

I can imagine that if you eat too much saturated fat that this is bad for you. But that is with everything you eat too much. There is often saturated fat in processed products, but I think the processing is unhealthy.

It is also not the case that saturated fat eating is good for your heart.


It is also not the case that saturated fat food is good for your heart and vessels. There is simply an insufficient correlation between eating saturated fat and cardiovascular disease to be able to say that this is bad or good for you.


Do you want to know more about it then I would recommend you to watch this video:

 

In this video, you can see how Dr. Peter Attia uses scientific evidence to show that saturated fats are not bad when claimed. In the video, dozens of studies on saturated fat, cholesterol and cardiovascular diseases are explained.

Tip # 3: Eat olive oil more often

Olive oil, which for a large part consists of the unsaturated fatty acids, has a positive effect on your cholesterol.

Olive oilResearch has shown that olive oil lowers LDL cholesterol. Another study showed that the use of olive oil reduced the need for cholesterol inhibiting drugs.

Use virgin olive oil (extra virgin). This is not heated to get the oil out of the olives. As a result, the olive oil has not oxidized and has retained its protective effect for our body cells.

If you are baking with olive oil, make sure that you do not overheat it, the olive oil will oxidize. Olive oil is not suitable for frying, then it gets too hot, making it harmful to your health.

Tip # 4: Eat an avocado every day

That avocados are healthy you probably already knew. They are a good source of unsaturated fatty acids and dietary fiber. AvocadoThey also help to lower your LDL cholesterol and increase your HDL cholesterol.

In a study, a group of overweight people were given avocados. A control group received no avocados. In the group that consumed avocados, the LDL content went down while this was not the case for the group that did not eat avocados.

Tip # 5: Eat legumes

Legumes such as beans, peas and lentilsLegumes such as beans, peas and lentils are also good for your cholesterol.

A meta-analysis of 26 studies showed that legumes significantly lower LDL cholesterol and reduce the risk of cardiovascular disease.

Another meta-analysis showed that legumes in the diet caused weight loss, without a calorie restriction being imposed. Another good reason to include enough legumes in your eating schedule.

Tip # 6: Eat fatty fish

Fatty fish such as salmon and mackerel are good for HDL cholesterol, against inflammation and they reduce the risk of Salmoncardiovascular disease.

salmon fish can best be eaten grilled, roasted, fried or raw. Deep-fried fish would increase the risk of cardiovascular disease.

In a large study, young adults were followed for 25 years. It turned out that people who ate regularly (not fried) fish least developed the metabolic syndrome.

The metabolic syndrome includes a cluster of symptoms including low HDL values and high blood pressure.

In yet another study, it turned out that regular tuna or another (non-fried) fatty fish food reduced the risk of a heart attack by 27%. While regularly eating fried fish, this risk seemed to increase.

Omega 3 fatty acids are good for the health of heart and blood vessels. Therefore eat a fatty fish such as salmon, mackerel, herring or tuna twice a week.

Tip # 7: Eat nuts

WalnutsNuts, almonds and walnuts in particular, are good for our health and our heart.

Walnuts are rich in healthy omega 3 fatty acids and are linked to a healthy heart.

Nuts also help regulate blood pressure. This study also revealed that eating a portion of nuts every day reduces the risk of a heart attack by 28%.

An analysis of 25 studies showed that the daily eating of 2 or 3 servings of nuts caused a reduction in LDL cholesterol.

Tip # 8: Eat dark chocolate and cocoa

Yes, it really is there. Chocolate and cocoa are good for your cholesterol, it not only lowers LDL cholesterol but also blood raw-chocolatepressure.

Do not run right to the store to buy your favorite (milk) chocolate. In chocolate, too much sugar is processed which in turn is bad for your cholesterol.

You will therefore have to take pure chocolate in which the percentage of cocoa is at least 80% (preferably higher).

It is also good to choose raw chocolate. This chocolate has not been heated so that the antioxidants are much better preserved.

Raw cocoa contains 7 times as many antioxidants than regular chocolate. You can find raw (RAW) chocolate at the natural products / superfoods department.

Tip # 9: Wholemeal products

Wholegrain products, barley and oats in particular, are associated with lowering the risk of cardiovascular disease.

oatmeal-heart shapeA large-scale meta-analysis of 45 studies showed that wholemeal consumption may be associated with a reduced risk of cardiovascular disease, respiratory diseases, type 2 diabetes and cancer.

Eating wholemeal products three times a day causes a reduction of 20% in heart disease or a heart attack. By eating more whole-grain products, the risk of cardiovascular disease decreased even further.

But keep thinking logically: a portion of vegetables is always better than a portion of whole-grain carbohydrates. Limit carbohydrate-rich food up to 1 or 2 times a day.

 

The better carbohydrate sources are oats and barley. These contain beta-glucans, which reduce the LDL cholesterol

Tip # 10: Garlic

Garlic is good for the heart and blood vessels because it lowers the blood pressure.

GarlicHigh blood pressure is, just like high cholesterol, a risk factor for cardiovascular disease. Is your blood pressure too high?

It could also lower LDL cholesterol, but the effect of garlic on LDL is only small.

For a protected effect for the heart, relatively large quantities of garlic are required. You could therefore use garlic supplements.

Tip # 11: Eat fruit

Fruit mixFruit and berries are a nice addition to your diet to keep your heart healthy.

Fruit is rich in dietary fibers which help to lower your LDL values and reduce the risk of cardiovascular disease.

Pectin that occurs in fruits such as grapes, apples and strawberries can reduce cholesterol levels by up to 10%.

Berries such as blueberries, blackberries, raspberries, strawberries and cranberries lower LDL and increase HDL cholesterol.

 

Tip # 12: Eat vegetables

spinachUnder the cup of fruit, you have already read that fruit rich in pectin lowers cholesterol. Vegetables such as eggplants, carrots, potatoes and okra are also rich in pectin.

Green leafy vegetables such as spinach and kale contain lutein and other carotenoids which are incinerated by reducing the risk of heart disease.

This study suggests that lutein provides lower levels of oxidised LDL cholesterol and could prevent cholesterol from binding to the walls of the arteries.

Because vegetables are rich in dietary fiber, contain antioxidants and have few calories, they are a sensible choice if you want to keep your heart healthy.

Tip # 13: Soy products

Soy beansA large meta-analysis showed that soy proteins had a positive effect on the blood values.

There was a decrease in LDL content and an increase in HDL content. Fresh soybeans proved to be more effective than soy supplements.

 

 

Tip # 14: Watch out with sugar

fructose-unhealthyOne study showed that fructose and HFCS (high fructose corn syrup) in particular (forms of sugar) increased triglyceride and ApoB (a marker for LDL) in the blood.

And that within 2 weeks for healthy and young participants who participated in the study.

Make sure that sugars are processed in foodstuffs under all kinds of hidden names such as fructose syrup, fruit sugar, glucose-fructose syrup. Look here for the complete list of sugar pseudonyms.

Ideally, you do not eat any sugar or foods that have sugars added.

The American Heart Association Nutrition Committee advises women not to eat more than 100 calories of added sugars in any case. For men, they have set this upper limit at 150 calories.

Tip # 15: Follow a low-carbohydrate diet

A study shows that following a low-carb diet reduces the risk of arteriosclerosis.

low-carbohydrate diet foodsThis study showed that following a low-carbohydrate diet resulted in lower triglyceride levels and an increase in HDL cholesterol.

In another study in which participants followed a low-carbohydrate diet, different markers and values improved. After 12 weeks, not only 10% excess weight had been lost, but insulin levels had dropped by 50%. The triglyceride values were decreased by 51%, HDL cholesterol was increased by 13% and the cholesterol / HDL-C ratio was improved by 14%.

And the striking thing about this study was that these values all improved while eating 3 times as much saturated fat!

Still not convinced of the positive effect of a low-carbohydrate diet on reducing the risk of cardiovascular disease?

Do you want to follow a low-carbohydrate diet?

If you dig deeper into the aforementioned studies, you will discover that a low-carbohydrate diet for a very small group of people actually causes an increase in cholesterol levels.

This can occur in a ketogenic diet or in paleo diet variants which are very rich in fats. If you want to follow these low-carbohydrate dietary forms then it is important to regularly test your blood.

Tip # 16: Exercise

HIIT TrainingPhysically active belongs to a lifestyle that lowers cholesterol and reduces the risk of cardiovascular disease.

A study showed that high-intensity circuit training is the most effective way to lower blood pressure and improve lipoprotein and triglyceride levels.

Consult with your doctor first if you want to do high-intensity circuit training.

Research showed that aerobic physical exercise improved the metabolism and reduced inflammation.

Tip # 17: Stop smoking

There is now so much evidence that smoking is bad for the heart and blood vessels that there is no doubt about it. We will not go into this in more detail in this article.

Smoking is also associated with lower HDL cholesterol and a high risk of type 2 diabetes.

About cholesterol-rich foods

Eggs are not badFor years it was thought that cholesterol-rich foods, such as eggs, are the main cause of cardiovascular disease.

The cholesterol in our food, however, is only a small part of the cholesterol that is present in our body. There are 40 to 50 grams of cholesterol in our body, the majority of which is produced by our body itself.

It is also not the cholesterol that is bad for us, it is the ‘packaging’ in seafoodswhich the cholesterol is. Cholesterol is packaged in lipoproteins. It is the Low Density Lipoprotein (LDL) which is bad for us.

A study showed that eating cholesterol does not cause cardiovascular disease.

The conclusion of this study was that recommendations about eating health organizations about eating cholesterol rich foods should be reconsidered.

 


Eggs, fish oil, liver, shellfish and sardines are cholesterol rich. Ironically, these foods are among the most healthy foods.


Finally

stress and cholesterolIn addition to high cholesterol, there are many more factors that increase the risk of cardiovascular disease. Think of stress, diabetes, high blood pressure and smoking. In order to reduce the risk of cardiovascular disease, you will therefore need to pay attention to these risk factors in addition to your cholesterol level.

There has been an incredible amount of research into the relationship between cholesterol and cardiovascular disease over the past half century. In this article, we have tried to share the most important conclusions with you in understandable language.

There is much more to say about cholesterol than we have done here, there are even entire books written about it. The information you have read here is a summary of what can be said.

Important: Leave your reaction and any additions below.

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

much water drink per day

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

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

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

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

  • How many liters of water you should drink per day
  • Whether you can lose weight faster with water
  • Drink countless health benefits of water
  • How to prevent water poisoning and dehydration
  • Which foods are good for the moisture balance
  • 5 Tips for preventing fluid retention
  • What you can and can not drink during fasting
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How much water do you have to drink every day?

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

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

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

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

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


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


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

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

Drink plenty of water helps with weight loss?

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

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

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

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

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


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


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

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


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


Advantages of drinking enough water:

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

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

Moisture from food

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

You also get moisture from your food inside.

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

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

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

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

Drinking too much water is unhealthy

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

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

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

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

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


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


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

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

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

  • A headache
  • Nausea
  • Vomit

In severe cases of water poisoning there may be:

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

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

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

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


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


How much water is drinking too much?

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

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

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

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

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

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


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


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

How many liters of water you really need

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

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


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


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

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

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

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

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

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

Daily fixed drinking moments

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

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

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

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

Acid base in balance with water

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

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

Acid base in balance with water

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


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


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

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


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


However, the body has different pH values:

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

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

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

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

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

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

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Drinking a glass of water good for the skin

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

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

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

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

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

Drinking water during fasting

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

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

This burns your body fat and you fall off.

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

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

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

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

How you can lose water weight (fluid retention)

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

However, retaining moisture can be extremely annoying and unattractive.

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

Your body can hold water for various reasons.

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

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

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

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

Other well-working tips are:

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

The most important health benefits of drinking water

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

# 1: Water improves physical performance

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

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

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

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

# 2: Drinking more water is good for the brain

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

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

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

# 3: Drinking water prevents constipation

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

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

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

 

# 4: Water drinking helps against headaches

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

But drinking water can help prevent and treat headaches.

Dehydration can cause headaches and migraine in some people.

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

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

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

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

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Top 16 Lies of Agencies and Regular Media about Nutrition

lies about nutrition pinokkio on the picture with a long nose

Top 16 Lies of Agencies and Regular Media about Nutrition

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

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

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

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

You learn, among other things:

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

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

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

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

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

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

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

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

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

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

it all ads up

# 15: skipping breakfast is bad for you

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

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

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

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

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

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

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

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

From these new studies, it appears that:

Breakfast does not stimulate your metabolism

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

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


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


Skipping breakfast does not cause weight gain

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

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

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


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


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

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

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

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


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


# 14: eating late in the evening makes you fat

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

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

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

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

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

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

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

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

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


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


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

Fruit basketFruit is an important part of a healthy diet.

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

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

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

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

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

Why not?

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

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

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

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

How much fruit is healthy?

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

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

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

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

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


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


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

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

Polyunsaturated fatty acids can be divided into two groups:

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

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

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

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

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

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

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

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

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

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

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

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

Then what? Food!

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

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

what is important for weight loss

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

most important - least important

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

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


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


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

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

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


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


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

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

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

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

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

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

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

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

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


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


# 9: eating too much protein leads to kidney failure

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

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

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

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


When it comes to healthy eating, proteins are indispensable.


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


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


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

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

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

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

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

Symptoms of gluten intolerance are:

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

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

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

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

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


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


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

Eggs

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

It was mainly small studies that arrived.

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

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


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


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


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


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

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

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

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

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

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

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


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


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


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


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

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

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

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

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

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

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

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

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

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

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

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

There are three major pitfalls in my view:

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

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


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


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

good-and-bad-calories

It is true that a calorie is a calorie.

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

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

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

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

Here are the calories per macronutrient:

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

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

Insulin production vs satiety diagram

In this figure you see the following:

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

 

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

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

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


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


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

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

Carbohydrates should be your biggest source of calories.

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

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

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

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

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

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


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


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

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

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

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

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


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


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

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

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

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

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

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

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

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

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

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

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

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

What about the ‘bad’ LDL cholesterol?

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

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

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

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

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

The cause of developing many small LDL particles are:

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

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

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


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

No:

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

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

Yes:

Inflammatory reactions that are increased by eating a lot of:

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

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

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

 

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

 

 

 

 

 

 

 

 

 

 

7 Reasons Why I Lose Weight With Running discourage

can i lose weight with running

7 Reasons Why I Lose Weight With Running discourage

Regular clients and random people in the gym will ask me the following question: “I want to lose weight with running, my girlfriends/friends do that too, or do you advise me to do this?”

And that is a very good question!

There are bizarrely many conflicting messages on the internet about the topic of losing weight with running. One site says that it is effective, but that you have to run at the (relatively) low rate in the fat burning zone.

The other site says you have to run at high speed and another site says that running does not work at all to lose weight.

In this article, you discover the truth! Here is what you will learn:

  • How to burn up to 7 times more with other workouts than running
  • Why you burn more calories at higher intensity
  • What are the risks of running and what the alternatives are
  • Why excessive running can be unhealthy
  • Why you do not get a sexy figure with (excessive) running

ATTENTION: I am talking about losing weight with running, not about your health or fitness with running.

Reason # 1: no optimal fat burning

Most people who run do that to lose weight. But why? Who has said that running is effective for losing weight? And why do couple runningnot you focus on burning fat instead of losing weight because that’s two different things?

Many people read on the internet and hear from people around them that you have to exercise to lose weight. The first thing that comes to mind is cardio like running, cycling etc.

Women especially tend to cardio and run fast, because you would lose weight, especially if your heart rate is in the fat burning zone.

This is in contrast to strength training. Especially women are convinced that they are (fast) muscled by strength training, something that they find aesthetically ugly.

All in all, these theories and arguments sound logical and intuitive, but that does not mean that they are correct …

How you burn 7 times more fat than running

In a study that covered a total of 12 weeks, one group performed cardio three times a week for 30 minutes while another group did 20 minutes of high intensity interval training (abbreviated HIIT) 3 times a week.

The result?

  • Both groups had lost about the same weight, but …
  • The HIIT group lost 7 times more fat than the cardio group!
  • At the same time, the cardio group lost 0.5 kilos of muscle mass while the HIIT group just won 1 kilo

So you see again, losing weight and burning fat can be completely different! It often happens that you lose fat but in the meantime stay at the same weight. That is because muscle mass weighs heavier than fat.

And remember, the HIIT group exercised a total of 60 minutes a week while the cardio group played 90 minutes.

Best exercise for fat loss walking lunges with kettlebell

Another study shows that if women do HIIT three times a week instead of cardio, after 15 weeks:

  1. Significantly more fat percentage has been lost
  2. Significantly more belly fat and fat around the legs have lost

Even if you burn exactly the same amount of calories with HIIT compared to cardio, you still burn more fat in its totality.

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

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

Basically, HIIT turn loses weight with running to shame.

Do you want to lose weight with running? Fine, but your friend who does HIIT:

  • Has a tighter body 7 times faster than you
  • Is 33% less time to train than you
  • Gets a sexier figure than you (read more about this at reason 6)

Buy some good running shoes for your training:

          

Example of a HIIT training

Below is an example of a HIIT, something that you can easily do at home.


Summary reason # 1: losing weight with running is worthless compared to high-intensity interval training (HIIT) because it burns 7 times more fat.


Reason # 2: little afterburn effect

You would think that you burn a lot of calories with running, and that is also the case with other sports. Nevertheless, burning calories during training is not the whole story.

For example, a training also provides extra calorie burning after the training, also called afterburn effect. Officially this is called the excess post-exercise oxygen consumption, abbreviated EPOC.

Afterburn effect diagramWhen your sport is at a higher intensity than running, the afterburn effect is higher. This has been shown in several studies, although these studies are often more than 20 years old and have few participants. Nevertheless, we can assume that if you combine all studies, the data and results are reliable.

Especially with a short training, the percentage of afterburn effect can be very high compared to the total number of calories burned.

There is a 2005 study that assigned participants to two groups. In one group, participants cycled at a constant pace for 3.5 minutes. In the other group, participants were asked to do 3 sprints of 15 seconds each as quickly as possible.


This is what the groups burned during the sporting activity:

  • Cycling group: an average of 29 calories per participant
  • Sprint group: an average of 4 calories per participant

Nevertheless, the burned calories were completely different after the training. Here they are:

  • Cycling group: an average of 39 calories per participant
  • Sprint group: an average of 65 calories per participant

Bizarre huh? So big is the afterburn effect:

  • Cycling group: 26% of the total calorie combustion!
  • Sprint group: 94% of the total calorie combustion!

That’s what you hear … 94% afterburn effect!


Afterburn effect man shows 6pack Of course, there have also been studies for a longer sports duration. In that case the afterburn effect percentage is less, but certainly not negligible.

For example, a study shows that in an intensive spinning training of 45 minutes participants burn an average of 519 calories, with an additional 190 calories after 14 hours. In short, the afterburn effect increases the number of calories burned by nearly 37%! Other studies show somewhat lower numbers.

Strength training has shown that the afterburn effect can last up to 38 hours


Summary reason # 2: in losing weight with running, people often do not take into account the calorie burn after the sport (afterburn effect) and that is higher with a strength training or a training with high intensity.


 

Reason # 3: injury sensitive

Are you overweight and do you want to lose weight? Oops, running involves risks for injuries.

If you are a beginner, you can easily get injured with running anyway, but when you are overweight the chance is only injury sensitive tennis player hurt his kneeincreased.

The reason for this is that it is stressful for the body to catch the blow at every step. Especially if you are not used to it, your ankles, knees and hips may become overloaded.

When you get injured, it may be that you need weeks to recover.

An alternative to running with less injury sensitivity are the following cardio sports:

  • Swimming
  • Cycling or cross trainer
  • Steppen
  • To climb
  • Rowing

Still, start running? Here are some tips to prevent injuries:

  • Wear stable shoes that connect to your feet
  • Little experience? Start calm!
  • Try to land on the front of your foot
  • Build up the intensity of the training slowly
  • Preferably train on a soft surface
  • Do an extensive cooling-down

But as said, running is far from the most effective way to lose weight. You better do a high-intensity interval or do strength training.


Summary reason # 3: losing weight with running entails the risk that your ankles, knees and hips may become overloaded and that you have been injured for weeks.


        

Reason # 4: takes a lot of time

Cardio VS Weight trainingAs I already said on reason 1 is that with 60 minutes of training per week 7 times more fat burned than with 90 minutes of cardio per week.

But it can go a step further, because some people do cardio much longer.

In many cases, people even think “the longer the better”! But that creates a problem, which is number 5.


Summary reason # 4: a workout with high intensity is more effective and costs you less time than trying to lose weight with running.


Reason # 5: creates stress

Running is a sport that some do as long as possible to burn as many calories as possible.

But there is a catch…

With prolonged exercise, which mainly happens with sports that you do at a low intensity such as running, your body enters a stress mode. The result is that the body anti-stress hormone will produce cortisol. The result is that you will hold fat more quickly.

Also in terms of health, you do not necessarily have to walk long …

Research shows that if you run 2 to 15 kilometers per week with a speed of 10 to 12 km per hour when you train 2 to 5 days a week, you are less likely to die prematurely than if you do not move or move less. But do you train more than that? Then it has no effect on premature death.

I suspect that if you really run excessively, you will only increase your premature mortality. There are two arguments for this:

  • If you have a weak heart muscle, health benefits occur in 30 minutes of exercise, but at 60 minutes the effect is counterproductive, especially if you are elderly.
  • Of all people who died in a marathon (only 1 in 100,000 participants), 50% died in the last mile (1.6 kilometers).

shorter workout timesI do not recommend exercising for more than 60 minutes. I even think that 45 minutes is more than enough.

Studies show, as done by the University of Natal, that if you do strength training you get optimal muscle stimulation between 45-60 minutes. At the same time, you maximize testosterone production and minimize cortisol production. Cardio sessions of between 30 and 45 minutes are best for the same reasons.


Summary reason # 5: too long a workout causes stress in your body so you can store fat faster, so keep it up to 60 minutes of sport.


Reason # 6: muscle mass loss

Do you remember the research for reason 1? He said that you burn up to 7 times more fat with HIIT compared to cardio.

But not only that because the cardio group lost 0.5 kilos of muscle mass while the HIIT group just won 1 kilo!

You might be fascinated by …

But just take a look at these pictures below. Would you like to be one of the top people or the bottom one?

running VS strength training-muscle figure

  • Top athletes: sprinters with a lot of muscle mass
  • Lower athletes: runners with little muscle mass.

Who do you find more attractive? What figure would you like?

It seems clear to me that you would rather be one of the upper persons. Maybe not that extreme, I understand that. In any case, you will get a more attractive and sexy figure if you build more muscle mass.

Another advantage of more muscle mass is that you burn more calories during the day.


Summary reason # 6: with running you lose muscle mass, while muscle mass (also for women!) Gives you a sexy figure instead of one that you become a thin blade.


Reason # 7: food has more impact

Various studies show that adjusting your diet is much more important than exercising.

A meta-analysis (from 1997) shows that adjusting your diet is 2 to 3 times as important from all the 25-year-old studies.

More recent studies also show that sports have little impact on weight loss.

Based on the data and experiences of clients who I trained, we can assume about this ratio:

impact nutrition vs movement during weight loss

 

Nutrition: 80 %

Movement (physical activity): 20%

shows calories burn vs calories intake with 2 cocktails


Summary reason # 7: studies show that nutrition has much more impact on losing weight than exercise or sports like running.


Are there any benefits of running?

Of course!

Building stamina and endurance, but …..

As mentioned, this article was about losing weight with running, not improving your health or fitness with running.

Here is a list of advantages of exercise including running:

  • Lowers the chance of obesity
  • Lowers the risk of high blood pressure
  • Lowers psychological stress
  • Improves insulin sensitivity
  • Strengthen your heart, blood vessels and lymph vessels
  • And much more…

There are many benefits of exercise in this study, with this picture as a summary.

Another advantage of cardio is that it can lead to a reduction in visceral fat. Visceral fat is also called organ fat since it is fat that is around your organs.

Visceral fat is associated with type 2 diabetes, high blood pressure, high cholesterol, cardiovascular disease, cancer and many more diseases.

In the end, this client that asked me or can lose weight with just running did not start losing weight and that is a good thing! So did learn there is a better way.

If you don’t like to work-out in a gym check out these sports types of equipment that can use anywhere.

BUY IT HERE!!       

Check out my review about Cross trainer Elliptical machines for home!!!

 

Important: Leave your reaction and any additions below.

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

 

9 Reasons to Do More High Intensity Interval Training (HIIT)

examples high intensity interval training

9 Reasons to Do More High Intensity Interval Training (HIIT)

Start with the right training shoes!!

for a man!                               for a woman!

                 

When the average person hears the word cardio, his heart rate shoots up 30 points and the person wants to get out of their feet. The average athlete and gym visitor would prefer to never do cardio. You probably do not.

And I will not blame you. Because who wants to do something for hours every week without seeing results? Or what can be achieved much faster?

There is a way to burn fat with cardio in a nicer, healthier and short way. That way is called High-Intensity Interval Training. And in this article, I will tell you exactly what it is and I will give you 9 reasons why you should start today.

What is HIIT?

Woman lifting a big tire HIIT trainingHigh Intensity Interval Training (HIIT) is a form of endurance sport that fortunately does not last that long. It is characterized by an alternation of short but powerful moments of effort alternated by even shorter moments of relaxation.

Where regular cardio is characterized by running or walking at a consistent pace over a long period of time, High Intensity Interval Training is characterized by short periods of explosiveness. The regular advice for running is to maximize your self at about 70-80% of your ability. At HIIT you literally and figuratively give the full 100% and then take a break during a short break.

This way of running (if you want to call it that) appears to be much healthier and better for the body from different studies than for hours per week at a moderate pace through the meadows. Why this is, I will share with you later in the article. But first I have to give you a warning.

High Intensity Interval Training is not for everyone

HIIT is unfortunately not possible for every person. Because you give the full 100% during a High Intensity Interval Training, this will be stressful for your entire body. This is, of course, good since you want to burn calories. The more you burn, the more fat you lose and therefore a clothing size smaller.

In addition, you are off to a positive point giving a signal for your body to function better.

But a select group of people can better abandon HIIT or at least build it up very calmly:

  • People with high blood pressure
  • Persons with (congenital) heart problems
  • People with arthritis complaints
  • People with limited mobility

The above list of complaints is not mild. It goes without saying that you have to take extra care with HIIT. It is good to give your full 100% during a cardio training but surviving your training is of course even more important.

You have several options to tackle your High Intensity Interval Training if you suffer from one of the above points:

  • Do it under supervision
  • Doing in groups
  • Warm up and/or stretch
  • Do not go for 100% (80-90% for example)
  • Forming HIIT where you can injure yourself less (cycling instead of running for example)
  • Never increase the duration AND intensity at the same time. Choose one of the two

This makes it possible to do HIIT without injuring yourself. It would be a shame to find a nice form of cardio and after half a training session, you would be out of circulation for half a year. Or worse, of course.

But what are the reasons for doing HIIT at all? I’m going to explain that one by one now.

9 Benefits of HIIT Training

HIIT has many advantages. Both for your money and the amount of time you spend on it. If you have to be convinced, I have listed the 9 best reasons for you here.

Reason # 1: HIIT improves your stamina.

There are few things in the nutrition and sports theory that the scientists agree on. It is therefore not surprising that there are different diets on the market from carbohydrate to low carbohydrate. And the same can be said for fats and proteins. Fortunately, there is one thing that all scientists agree on. And that is that vegetables are healthy.


Now, of course, this blog is not about vegetables but about High Intensity Interval Training. I can tell you that HIIT training are the vegetables in the sports world.


It is really good for almost every aspect of your health. Your endurance as an athlete is one of them.

You may not say it, but the small explosive effort you make will improve your endurance. You read it correctly:

It is not necessary to go through the dust every day as a runner to improve your fitness and endurance.

This has to do with an improvement of your VO2max.

Diabetes Endurance SportsThe VO2max is the amount of oxygen that you can transport per unit of time and use during physical exertion. The higher this is, the better of course. This allows you to make more use of every breath you take.

In the case of a large meta-analysis (an investigation that throws several studies into a pile and draws a conclusion from that) from 2013, it appears that the longer your HIIT training is, the better your VO2max will improve.

Another study showed that after 6 HIIT training your VO2max even doubled. And that in only 10-20 minutes at a time. If you are talking about a good cost-benefit ratio.

The stamina you get is also more applicable in real life. When you have to pull that sporadic sprint to get the bus, you unconsciously do HIIT: you take a short sprint and then have a rest. Depending on your luck, this is on the bus or bus stop.

Reason # 2: HIIT keeps your muscle mass intact

There is only one real reason why you see people doing cardio. This is especially the case in the gym:


People who run on the treadmill or are on the cross trainer want to lose kilos.


And with pounds, I mean kilos of fat and no muscles.

Muscle mass is an important part of your health. You do not have to walk around with 100 kilos, but having too little is certainly not good either. But nowadays that is not the greatest danger.

Wearing too much fat is the biggest problem. Especially visceral fat is a huge risk factor. The more belly fat you have, the higher your chance of:

Here is where HIIT comes around. It turns out that you can lose fat without reducing your muscle mass. And if there is a reduction? Then this is much less than with traditional cardio.

Just look at the pictures below. One is a long distance racer (a traditional runner) and the other is an explosive sprinter (HIIT cardio).

explosive power sprinter

Despite both ‘running’, their physique is different. And you must have a significant eye defect in order to say that one of the two overweight has.

If I asked 100 people which body they would like to have, 9 out of 10 will indicate that of the sprinter. Why? Because the person has a nice and healthy amount of muscles with little fat.

The difference has to do with the kind of combustion what the body undergoes during the training. Here are two variations of:

  • Aerobic combustion
  • Anaerobic burn

Explosive workouts (weight lifting and HIIT) are anaerobic. That means that little / no oxygen is used in the combustion.

Traditional running is just aerobic. With this training, the body has enough time to supply oxygen and make energy from fat … but also muscle mass. As a result, runners are rarely muscled. With HIIT and weight lifting, the body simply does not have the time to break down your muscle mass.

So if you want to look like a sprinter, you have to train like a sprinter. And if you want to keep your hard-earned muscle mass, you need to do HIIT as a form of cardio.

Reason # 3: HIIT increases your metabolism

Your metabolism, and with it your fat burning, can rise in different ways. Eating the right products alone can cause your body to burn more.

This can be due to the fact that your body gets the right vitamins/minerals and on the other hand because what it needs to digest requires a lot of energy to process. This is the case with proteins, for example.

Another good way to increase your metabolism is to do High Intensity Interval Training.

And here is why.

A study carried out in 1994 has shown something very remarkable. During this study, the participants were divided into two groups.

  • 15 week HIIT group
  • 20-week cardio group

You do not have to be a mathematical genius to see that the traditional cardio group has been training for 5 weeks longer. It is therefore not entirely surprising that this group had burned 15,000 kcal more over the entire study.

“But Tommy, you said that HIIT was better”

That’s it too. Because despite the fact that the cardio group had burned 15,000 kcal more, the HIIT group had lost more body fat in less time.

In other words:

The cardio group had to do more and got less. Not exactly my goal in life.

A similar study lasting only 8 weeks showed that the normal cardio group did not lose body fat at all. While the HIIT group went down two percent body fat. Two percent does not sound much but in 8 weeks this is a big presentation.

The remarkable differences of this study are due to the changes in your metabolism that occur.

Reason # 4: HIIT takes little time

You read it above but it is definitely worth it to say it again:

man with a big clockWith HIIT you can achieve the same (or more) in less time than regular cardio.

And who does not want that?

You and I are busy with all the fun things in life. It is indeed true that sports prolong your life expectancy. But if you have to be on the treadmill for 2 hours a day, do not you throw that extra life expectancy right into the trash by sporting them every day?

Realize that an average HIIT session lasts only 20 minutes. If you can not keep that up, then 10 minutes is fine too.

The McMaster University in Canada showed that an 18-minute HIIT training gave the same result as a regular 90-minute training.

You read that correctly. By training just a little bit differently, you can exercise for an hour less. If you like sports, you have to go loose. But most people see sport as an obligation. And if you can do less of an obligation without compromising on the result, then, of course, that is always good.

Reason # 5: HIIT increases the production of growth hormone

Ho, ho, ho. Do not worry. You will not look like a bodybuilder washed out of the root ball by pulling some sprints. But if you want to, HIIT will support you.

Having sufficient muscle mass and hormones is very important. Enough muscle mass, especially when you get older, Arnold Musclesprotects you from accelerated decay.

The lower your total muscle mass is as an older person, the shorter your life expectancy will be. That is one of the many reasons why sports (especially strength training) is important in old age.

In addition, having a healthy testosterone level as a man and woman is important. Few sex hormones in the blood have been linked to, for example, depression. Due to the lack of these hormones, men and women feel depressed. You are less comfortable in your skin. With all the bad consequences.

The third, and not entirely unimportant, an advantage is that sex hormones also contribute to fat burning. Rara why many elderly people get a belly? This has not so much to do with the diet and everything with the number of hormones in the body.

You probably feel it coming, but I still call it:


HIIT increases the number of growth hormones in your body. Both the amount of HGH and testosterone. Something that, by the way, does not do regular running.


What an extra explanation is why a marathon runner looks like he has not eaten for 4 weeks and a sprinter has a lot of muscle.

Reason # 6: HIIT is healthy for your heart

Any idea where the word ‘cardio’ is derived from? No, it is not synonymous with ‘hell’ or ‘physical torture’. It is derived from a medical term:

Cardiovascular system.

Cardio is derived from the Greek cardia. What ‘heart’ means. Vascular is derived from the Greek Vas. This means ‘barrel’.

It is therefore not surprising that you feel that your heart (kardia) is jumping when you do cardio. And it will not surprise you either that doing cardio is good for your heart and blood vessels.

However, there is a big ‘but’.

Physical exercise is healthy for your body as long as it does not take too long. Explosiveness and intensity are not nearly as disastrous for your body (especially your heart) as running for hours at a slow pace.

As primal people we had only two forms of movement:

  • Slow but prolonged walking
  • Sprinting quickly but briefly (HIIT!)

What makes regular running funest is that it combines the top two, making it less healthy for your heart. In addition, you are running fast and long-term. Ideally, you do one or the other. Not a combination of both.

Less healthy does not necessarily mean unhealthy. A study from 2003 shows that every form of exercise is healthy, as long as you do not burden your body for a long time. HIIT lends itself perfectly for that.

Reason # 7: HIIT is not boring

Honest is fair.

I respect people who can put their brain in position 0 day after day and then run for hours. Personally, I like something more exciting and varied in life. And that goes for everything I do.

And you want that too.

You do not want to eat the same thing every day. You do not want to watch the same on TV. Even your favorite movie is no longer fun after the 5th time.

As a human being, we love … no, we yearn for variety.

And do you know what kind of movement does not give you that? Running regularly.

young boy is boredIt is literally nothing more of an hour a day to pretend you are being chased by a lion with a limp leg. You have to run but you do not have to dig out.

Obtaining music of course helps but that proves just how deadly boring the activity is:

You need a distraction to guide you through.

This is quite different with HIIT. You can perform different exercises in a HIIT exercise. Everything from jumping rope to abdominal exercises. You can make it as crazy and varied as you want.

Reason # 8: HIIT can be done anywhere

I have dropped the word gym here and there but I used this purely to sketch a picture of a person or sport. HIIT can do you fine in a gym …

… but this is absolutely not necessary!

Look. It is theoretically possible to run in your living room. Place the bank in the middle and run around it at a good pace. Will, you sweat and huff and puff? Doubtless.

Is this a good argument to use during the discussion “running fine in the living room”?

Not quite.

But as far as HIIT is concerned, this is fine.

It is easy to jump for 3 minutes, followed by 3 minutes of jumping jacks and then 3 minutes of high knees in your living room. And you can literally do all of this on the same square meter.

Not only can you do it anywhere in your house … .ok not every place, the toilet is not particularly useful. But you can also do it at any time of the day. Weather or no weather, you can always train and are not dependent on anything.

In addition, you do not have to bring flashy clothes, shoes or gadgets for the home. You can literally start with HIIT with what you are now wearing. Unless of course, you have stiletto heels.

Reason # 9: Mentally stronger

Running requires actually little mental strength. You have to completely throw your brain to zero and survive the first 20 minutes. Then you will notice that running is not so difficult, but the same remains in difficulty.

4-ways-to-boost-your-willpower-heroHIIT, on the other hand, will teach you how to deal with fatigue, muscle pain and a lot of burning muscles through lactic acid build-up.

In the beginning, this will be a hell. And probably later when you just start to work a bit harder again. Fortunately, this will give you more than just physical benefits.

HIIT will test your perseverance and also strengthen it.

The more you learn not to give up during your training, the more will power you will have outside your training. In the will-power psychology, this is called the ‘spillover effect’.

It turns out that you will train willpower on one level, spread like an oil slick on other surfaces.

If you decide to take extremely cold showers from now on, this will cost a lot of willpower. In the beginning, it is very difficult, but as you do it more often, you become better at it. That is due to increased will power.

In the same period, you will notice that you can, for example, better sustain an HIIT session. Conversely, it also works:

The more and heavier your HIIT session is, the more will power you get in other areas.

This makes it easier, for example, to have a healthier lifestyle, apart from sport. Because of your increased will power, you can more easily say “no” to unhealthy food.

Make no mistake in HIIT

HIIT is not for the delicate souls among us. It sounds fun and easy to train ‘only’ 20 minutes at a time. And that can be fine. But do not see it as an excuse to train less.

HIIT is challenging, heavy and for many people in a positive sense.

But it is definitely worth it. Especially when doing it in a group (crossfit or group lessons at a gym) it is effective. Through the group, you are very challenged and you will also get more out of the training.

This allows you (with a little help) to get more out of yourself. And you will see the results reflected in the mirror.

Sports is the beginning

High Intensity Interval Training is not the only way to burn fat. Sport is one aspect, but nutrition is of course another.

Some training equipment to start your HIIT Training, check below!!

                  

Spice up your work out with some Kettlebell exercise, change your running routine with cycling so bad weather will not be a problem. You wanna have a hard butt try the Vertical Climber Machine and the Professional Aerobic Stepper fit always in a HIIT program.

 

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’.


 

Target 100: The World’s Simplest Weight-Loss Program in 6 Easy Steps

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Is Coffee Healthy or Not? 7 Advantages and 2 Disadvantages In a Row​

Why is coffee healthy

Is Coffee Healthy or Not? 7 Advantages and 2 Disadvantages In a Row

 

If there is one product in the world with a lot of disagreement, then it is coffee. Is the product healthy or unhealthy?

That is a question that concerns many people because coffee is positive in one moment and the other moment negative in the news. But after reading this article you know exactly what the answer to this question is.

In order to make a short and simple mistake with this disagreement, I explain to you which nutrients contain coffee and whether they are healthy or not. You will be amazed at how much nonsense you can find on the internet.

In addition, you will learn in this article:

  • How many cups of coffee a day are healthy
  • What health benefits coffee has
  • Which mistakes most websites make in the field of coffee
  • For which group of people coffee is less healthy
  • What a surprisingly tasty coffee recipe is

Where is coffee made of!

Coffee comes in many shapes and sizes.

This is how we know instant coffee and filter coffee. But you can also drink coffee with milk and sugar.

Instant coffee is coffee in powder form where you only need to pour hot water or warm milk to drink it. This type of coffee is a convenience product that makes the “making” of coffee unnecessary.


The taste is different than filter coffee and that is exactly why most people think filter coffee is much better.


But all types of coffee are made from the coffee bean. The coffee bean is the seed of a coffee plant. In general, the coffee plant grows in tropical areas such as Africa and on islands of the Indian Ocean.

What you might have thought is that coffee is one of the most popular drinks in the world. It is usually drunk hot and often flavored with milk and sugar.


Belgium, Germany and the Netherlands, is in the top 5 largest coffee drinkers in the world, with an average of 8 cups of coffee per day. If you think that is a lot, then you should not live in Finland because there are an average of 12 cups of coffee per day drink.


Buy here a Drip Coffeemaker:  Bodum Pour over Coffee maker with filter

 

Drip coffee maker

How is coffee made?

ripe-and-unripe berriesTo make coffee, ripe berries are harvested and peeled. The seeds are then fermented, washed and dried. The dried coffee beans are roasted, also known as coffee roasting.

To determine whether the berries are ripe, the berries are put in a basin with water. The unripe berries stay afloat while the ripe berries sink.

The ripe coffee berries are then dried in the sun. The beans are roasted after drying. This is done in a special oven until they get the right smell. The coffee beans are then packaged or ground and ready for use.

Coffee is one of the most popular beverages consumed by people from all over the world. In fact, coffee is probably the second most popular drink next to drinking water.

Buy your own green beans coffee roaster here: Green Coffee beans Home coffee Roaster Machine

 

Home coffee roaster

 

 

The nutritional value of coffee

The nutritional value of coffee is an interesting story.

As you know by now, coffee is completely vegetable. Coffee does not deliver calories and yet it contains many healthy substances. Yes, I understand that this sounds weird.

Filter coffee consists of 98.8 percent water. And as you know, water does not deliver calories. Coffee does not contain proteins, carbohydrates, sugars and fats. However, 100 grams of coffee contains 0.1 grams of fiber, but this is therefore negligible.

The oil in coffee beans contains fatty substances called cafestol and kahweol. These oils are stopped at filter coffee by the coffee filter. But in the case of instant coffee, these substances come along and the nutritional value may differ slightly.


What does coffee contain? Coffee contains a small amount of vitamins B1, 2 and 3. In addition, it contains quite a few minerals. It contains potassium, magnesium, calcium and phosphorus. In addition to water, vitamins and minerals, coffee also contains a stimulating substance, better known as caffeine.


If you only look at the nutritional value of coffee, then you can conclude that it is a very healthy drink.

Health benefits of coffee

Then we come to the most important part of this article. Does coffee have health benefits and if so, what. Above you have seen that coffee basically contains no calories, which in itself is an advantage. So you will wonder what makes coffee or healthy if it does not deliver calories to our body.

I will explain that below:

Benefit # 1: Coffee contains caffeine

This is probably the most important advantage of coffee for most people. This is also the biggest reason why most people initially start drinking coffee.

You know …

… you are a student and you have forgotten that you have an important exam tomorrow. You decide to go through the night because otherwise, you can write that exam on your stomach.

To get through all night it is important that you stay awake and focused all night. And that’s where caffeine comes into play.


Caffeine improves concentration and keeps you awake


How about this then?

You take a cup of coffee.  After about half an hour the caffeine starts to work.

cafeïne-per-cupThe stimulating effect is due to the resemblance to the body’s own adenosine substance. Adenosine is a body substance that ensures that you feel sleepy and slows down your nerve activity.

For example, when you go to bed, adenosine binds to receptors so you start to feel drowsy. But when you drink coffee, caffeine binds to these receptors so that adnosine can no longer bind itself and therefore can no longer do its job.

Caffeine does not have an inhibiting effect on the nerve activity, so you actually suppress the sleep feeling.

These receptors are located everywhere in the body so that not only your brain becomes active again but also you:

  • Respiratory
  • Heart
  • Kidneys
  • Intestines

Your blood vessels dilate and your body burns extra fats. As a result, caffeine also has a positive effect on weight loss. But I will come back to that later.

Because caffeine blocks the inhibitor adenosine, caffeine also influences the stimulants serotonin and dopamine in the brain. As a result, they can do their work, making a coffee drinker feel comfortable. This also has a positive effect on cognitive functions.

The effect of caffeine on the concentration capacity, therefore, works from two directions.

Benefit # 2: Coffee contains antioxidants

Yes, coffee also contains antioxidants.

Actually, all plant-based substances on earth contain antioxidants, and that is also the main reason why plant products are so healthy.

Most people are shocked when they read this word because they understand very little about it. That is why I will keep it simple.

Antioxidants are substances that are slightly toxic to the body. When you ingest it, the body tries to actively fight it. This makes our body more efficient in clearing free radicals.

What are free radicals?

Free radicals in our body arise as a by-product of physical processes. This is a natural process and you can not do much about it here. Free radicals then react with healthy cells in our body which damage these cells.

You want to avoid free radicals as much as possible. And that is where antioxidants do their work. Antioxidants ensure that these free radicals are cleaned up so that they can no longer damage healthy body cells.

In addition to the fact that antioxidants clean up these free radicals, antioxidants also ensure that our body itself becomes more efficient in cleaning up pathogens. This has to do with the fact that antioxidants activate our defense mechanisms.

Coffee contains the dust chlorogenic acid, which belongs to the polyphenols. This is an antioxidant that protects the body by activating our immune system

These antioxidants have a lot of positive effects on our health and reduce the chance of many diseases. What brings me right to the next point:

Benefit # 3: It protects against aging diseases

When I say that coffee reduces the chance of many diseases, then, of course, you are curious what these are.


This mainly concerns aging diseases.


What exactly are aging diseases?

Actually, the word says it all, you have a greater chance of certain diseases when you get older. These diseases arise as a by-product of aging. And that is mainly caused by the accumulation of proteins in our body.

When you grow older, the body becomes less efficient in cleaning up certain proteins. As a result, proteins accumulate and they clump together. When they hang around healthy body cells, they choke these healthy cells, causing these cells to die off. This is also called amyloidosis.

This happens more and more as you get older, but because of a bad lifestyle, these kinds of diseases also occur earlier.

Research has now shown that the antioxidants in coffee have a protective effect against Alzheimer’s, Parkinson’s and Type 2 diabetes.

That’s like this:


Coffee contains substances that activate the nrf2 protein in our cells. This protein is a kind of switch that stimulates all kinds of other proteins to clear free radicals. Diseases such as Alzheimer’s, Parkinson’s and Type 2 diabetes are diseases in which an excess of free radicals plays an important role.


Benefit # 4: It helps to reduce muscle pain

For this reason alone, I advise you to drink coffee. Are you still not convinced? Then maybe that will happen after the next tip.

Are you an active athlete and do you often suffer from muscle pain? Even then, coffee can offer a solution.

The intake of caffeine appears to be good against the late form of muscle pain. This form is also called DOMS. This type of muscle pain occurs only after 24 to 48 hours after a workout. This form is caused by microcracks in the connective tissue of the muscle.

muscle pain and muscle growthIn a study, they had a group of men take 5 mg of caffeine per kilogram of body weight. This was followed by a heavy strength training that most likely causes muscle pain. The other group of men did not get caffeine for strength training.

This study subsequently showed that the group taking caffeine before training had less trouble with DOMS muscle pain than the control group.

In addition, caffeine is not wrong in sports as caffeine makes you more active.

Caffeine blocked the receptors for the neurotransmitter adenosine. And these receptors are in every conceivable place in the human body. This increases caffeine your heartbeat and your lungs become more active. Both have a positive effect on your sports performance.

Benefit # 5: It reduces the risk of depression

Depression is a serious mental illness that drastically reduces the quality of life.

Unfortunately, more and more people are struggling with this disease.

As soon as most people experience these feelings, they go to the doctor. He then writes a pill to get rid of those depressive feelings. Now there are many people who benefit from this. And yet it is mainly symptom control. Your serotonin is largely supplemented by these drugs and the cause is not always looked at.


However, what many people do not realize is that a healthy lifestyle can also work wonders for preventing depression. It is true that an unhealthy lifestyle increases the chance of depression


On the other hand, there are also foods that reduce the risk of depression. And you might already guess it because one of those foods is coffee.

Coffee turns out to work wonders. A study at the University of Harvard showed that women who drank more than 4 cups of coffee a day had a 20% less chance of depression.

Another large study showed that people who drank more than 4 cups of coffee per day were 53% less likely to commit suicide due to depression.

What does this have to do with it? Caffeine in coffee affects the serotonin and dopamine system in the brain, making a coffee drinker feel more comfortable. Caffeine causes an increase in dopamine and norepinephrine. And as you probably know, people with depression have a shortage of serotonin and dopamine.

Benefit # 6: Coffee helps with weight loss

That coffee can help in the waste process has to do with two points:

The first is perhaps the simplest. After all, coffee does not contain calories. When you try to lose weight, you must consume fewer calories than your body uses in a day.

weight lossA cup of BLACK 250 ml coffee contains 1 kilocalorie. This is actually negligible. I write black in large letters since milk and sugar naturally contain calories. This is exactly why I advise you to drink black coffee when you are trying to lose weight.

If you think that milk and sugar contain few calories, then you are wrong. And especially since it often does not stay with one cup of coffee in a day. Without knowing it, the calories are tapped. But with black coffee only you do not suffer from this.

Caffeine increases your metabolism

Caffeine causes you to burn more fat. And who does not want that now?

Because caffeine keeps the adenosine receptors occupied, the intestinal tissue becomes active again. Bitches stimulate the functioning of the central nervous system, which then directs signals to the fat cells to tell them to break down fat.

Whatever caffeine does, the hormone is raising adrenaline in the blood. This hormone causes fat cells to be broken down and given to the blood to be used.

For example, research has shown that 300 mg of caffeine per day (about 6 cups of coffee) will burn your 80 kilocalories a day (source).

All in all, it is the ideal drink to drink as it contains hardly to no calories and also stimulates your metabolism.

Do you want more tips to be able to lose weight? Then read the article below:

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

Benefit # 7: Coffee improves good cholesterol

And if you thought that I was finished, you are wrong again.

Cardiovascular disease is the number two cause of death in the Western World. Cancer is namely number 1.

The risk of cardiovascular disease is strongly determined by the cholesterol level in your blood. But in this reasoning, a number of things go wrong for most people. To address these errors, I mention 3 myths below:

Myth 1: Too high cholesterol increases the risk of cardiovascular disease. This is incorrect. The total cholesterol does not say anything about your health. Cholesterol turns out not to be as unhealthy as people thought.

Myth 2: Most of your daily cholesterol comes in through food. This is not correct. Your body makes the most cholesterol itself and you do not get fed by food. That is precisely the reason why saturated fats cannot be unhealthy at all, as was claimed in the past.

Myth 3: The biggest predictor for cardiovascular disease is high LDL cholesterol (bad cholesterol). This is also incorrect. The greatest predictor of cardiovascular disease was found to be low HDL cholesterol (good cholesterol) (4x better predictor). Only when you are over 50 years old does a high LDL cholesterol appear to be a predictor of cardiovascular disease.

All of this was determined in a very large and important study. This is actually a website with all small publications about this research to better understand the big picture. https://www.framinghamheartstudy.org/

The link to coffee

But why I have said this above is because research shows that coffee increases your HDL cholesterol. And that is good news as I have just told you that this is the most important predictor of cardiovascular disease.

All this is due to the healthy antioxidants in coffee. This study showed that 8 cups of coffee per day, the good cholesterol let rise by 7% (source). What also emerged from this research is that 8 cups of coffees reduce the number of proteins that are related to inflammation to 16%.

How much coffee is healthy?

Now that you are now convinced of the power of coffee, it is wise to know how much coffee is actually healthy. In fact, a lot of coffee is used in many studies.

And coffee can certainly also have adverse effects, especially if you drink too much of it. But I have to say that this is very different per person. In addition, habituation also plays a major role.

People who are not used to ingesting caffeine can get side effects with a moderate amount of caffeine.

What side effects do occur when you have drunk too much coffee?

Fear and nervousness. Caffeine blocks the substance adenosine. This substance makes you calm and your brain tired. At the same time, it provides for the release of adrenaline, the fight or flight hormone, which increases your energy. So you can understand that too much caffeine gives you a nervous and anxious feeling.

Insomnia. Caffeine has become so incredibly popular because it keeps you awake. So ideal for that night. But too much caffeine can also ensure that you are awake for a long time and your sleep quality deteriorates. I will come back to this later.

Intestinal problems. If you are a big coffee drinker, then this problem probably sounds familiar to you. Coffee appears to have a laxative effect. With large amounts of coffee, diarrhea can occur.

caffeine-effectThese are the main side effects that result from too much caffeine use. If you almost never or never drink caffeine-rich drinks, drink a maximum of 3 cups of coffee per day. If this goes well, you can of course always expand that.

If you are already used to coffee, I recommend a maximum of 5 cups of coffee per day. If you do not suffer from anything, you can always increase this.

What is important to know is that black coffee is the healthiest. Let milk and sugar stay away. If you only like your coffee with milk and sugar, you should then ideally drink as little coffee as possible. Then the benefits do not outweigh the disadvantages.

 

What are the disadvantages of drinking coffee?

Coffee has many advantages as you have received above. But like every product, coffee also has a number of drawbacks. Fortunately, these are few. So you do not have to worry about having to flush your coffee through the toilet.

Disadvantage # 1: Increased blood pressure

This is a disadvantage that many people know about. But still, this disadvantage nowadays does not seem to be as big as people thought.

Are you completely healthy? Then coffee has little or no effect on your blood pressure. So continue to drink.

In people who hardly consume caffeine, the blood pressure can be slightly increased by the caffeine. This happens especially when you suddenly work two bins of coffee, but this also quickly drops to a normal value.

Especially for people who already have high blood pressure, coffee can increase this for a longer time. For this group, it is therefore wise not to drink caffeine at all.

Disadvantage # 2: It reduces your sleep

Every person needs his beauty sleep. A poor sleep quality ensures that you:

  • Have less willpower
  • More irritable
  • You can concentrate worse

coffee - sleepAnd now you also know that caffeine causes you to stay awake. This is great for in the morning if you have to concentrate the rest of the day, but this is not recommended in the evening.

Caffeine stimulates your nervous system so you can not relax. It counteracts the action of adenosine. And if you drink a cup of coffee just after dinner, chances are you will experience the effect of this in the evening.

For example, research showed that if you drink coffee up to 6 hours before going to bed, this greatly reduced your sleep quality. Not only when consuming caffeine in the evening, but also too much caffeine can cause insomnia.

Disadvantage # 3: There arises tarnish on your teeth

This is not necessarily a health disadvantage, of course. But it is indeed not a nice sight.

Coffee in itself is not bad for your teeth. It does not lead to dental erosion, as with soft drinks. Unless you drink coffee with sugar, that sweet thing can actually affect your teeth.

What happens as soon as you drink coffee is that the discoloration in the tartar and dental plaque attracts which makes your teeth look browner. However, it is a myth that the discoloration really pulls into the teeth itself.

To prevent discoloration, you must remove or prevent tartar as much as possible. You do this by flossing your teeth regularly, brushing them and regularly go to the dentist for control.

To remove the yellow deposit of coffee you do not have to bleach your teeth. Good dental cleaning and polishing of your teeth at the dentist must be sufficient to get rid of the discoloration.

A nice and healthy variation on black coffee

If you want to get more out of your coffee in the morning, I have a nice variation on black coffee here.

At first you will think that it is very dirty, but believe me, it is very tasty.


This drink is also called bulletproof coffee.


Bulletproof coffee consists of black coffee with grass butter and coconut oil. Grass butter and coconut oil are two very healthy saturated fats with both their own advantages.

Coconut oil

Coconut oil contains MCTs. These are fatty acids with a medium chain. Most saturated fats consist of long chain fatty acids. These MCTs are absorbed differently in the human body than the long chains.

Due to the difference in body intake, MCTs show you to consume more energy than long chain fatty acids. For this reason, coconut oil will cause more weight loss.

Grass butter

Grass butter is also a saturated fatty acid. Grass butter is actually cream butter from cows that only eat grass. In grass butter, there is a substance that is also called butyrate. And butyrad appears to have an anti-inflammatory effect on the body. This substance consists of short chain fatty acids, also called SCTs.

These saturated fatty acids appear to improve the cholesterol level in your blood. They let the HDL cholesterol rise, which reduces the risk of cardiovascular disease.

Adding these two fats to your coffee is not only healthy for your heart and blood vessels, but it also lets you lose more weight and lastly it also has a positive effect on your hunger.

This is because fats are the only macronutrients that have no influence on your blood sugar level and therefore do not cause any fluctuation in your insulin level. Insulin is the hormone that for the most part determines your hunger.

How do you make a bulletproof coffee?

bulletproof coffeeYou put a container with black coffee. Then add 10 grams of grass butter and 10 grams of coconut oil. You can also add a pinch of cinnamon for the taste.

You do all this in a blender and mix together as a whole. Then you get a delicious creamy coffee with a layer of foam.

You stay filled longer by this drink, than with only black coffee. Especially when you do intermittent fasting, this is the ideal drink to satisfy your hunger for a longer period of time without causing your insulin level to rise.

There is one side note: because your coffee now drinks with fats, this drink is a lot more caloric than black coffee alone. You must also keep track of these calories as they provide energy for your body. A bulletproof coffee like the example above quickly delivers 160 kilocalories.

I personally like to make my coffee with Moka Pot as you see below!

Buy one here!!  BonVIVO Intenca Stove-Top Italian Espresso Maker, Moka Pot

 

espresso maker

 

 

 

 

 

 

Important: Leave your reaction and any additions below.

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Mediterranean diet benefits! The health benefits, 8 tips and 3 recipes!​

Mediterranean diet benefits! The health benefits, 8 tips and 3 recipes!

Mediterranean diet table with foodAre you looking for a healthy way of eating?

There are so many diets and dietary guidelines that you can hardly see the forest through the trees.

But the Mediterranean diet still stands out. It is not actually a diet, but more a lifestyle and a way of eating.

You eat a lot of vegetables, you choose healthy fats and eat less meat and bread. Is it healthy?

There is a reason why people in the Mediterranean are getting so old!

Greece and Sardinia

There are certain zones in the world where people are very healthy and older than average. These are the so-called blue zones. Here people often become 100 years or older. Two areas are extra here. These are Sardinia in Italy and Ikaria in Greece. The way of eating is an important cause of their good health.

The striking thing is that it is not a single diet. The population of Spain is different from that of Greece or Southern France. So there are a number of nutrients that are used in the diet that are healthy, but the way of eating as a whole is varied. Every kitchen uses other products. You can see that they often eat locally grown vegetables, it is fresh and the quality of the food is high.

The blue zones also have a different life rhythm

Not only does the food differ from yours. The life rhythm is different. It is all a bit more relaxed, people are less stressed. Life is also adapted to the heat in the summer, for example, they keep a siesta. Furthermore, family ties are important and are often eaten together.

Compare this with your high workload, the many appointments on one day, how we have to do everything on time and see our family once every two months. Many people feel alone and experience little support from the environment. In addition to diet, the lifestyle is also important. But with food, you can already achieve a lot for your health.

Map of the world with the Blue zones

The basis of the Mediterranean diet

The Mediterranean diet is based on eating habits from the countries around the Mediterranean Sea. It is true that it mainly goes back to the sixties (because nowadays people in Greece and Spain, for example, are increasingly eating a Western diet). These are the characteristics of the Mediterranean diet:

  • Fresh products of high quality
  • Use of olive oil
  • The basis consists of vegetables, fruit, nuts, whole grains, fish
  • Little red meat
  • As little sugar and processed products as possible

Because the Mediterranean diet is so diverse, you can not easily say which products do and which do not belong. That is also because they make different dishes in each country, have access to different products and draw on different traditions. But that also gives you the opportunity to choose dishes or products from countries that you prefer. This way you can enjoy eating very varied.

Important components in the Mediterranean diet

Vegetables

Many vegetables are used. The basis of the diet is vegetable food. You can eat all kinds of vegetables that you want. In the west, the emphasis is very much on meat and large quantities of it are eaten here. Often people eat around 250 grams of meat per meal in a western diet and this is not recommended in the Mediterranean diet. You can reduce this to 100 grams. In addition, you should only eat red meat once a week.

Showing a range of different vegetables use in the mediterranean kitchen

Wine

Usually, the inhabitants of countries around the Mediterranean drink a glass of red wine with food. We do not recommend drinking wine every day for your health, but occasionally drinking a glass of wine can have a positive effect, for example on blood pressure. Often, water is also drunk with meals.

Olive oil

Vegetables with olive oil

Especially the extra virgin oil is widely used.

In the West, fats are often looked at carefully and we are taught that they are dangerous.

The fats in olive oil are healthy and support a healthy heart.

Eggs and dairy

You can eat in moderation. Yogurt, cheese and milk are used. Where in for example the Netherlands dairy is often central and especially milk and cheese are consumed, this is not the case in the Mediterranean sea areas.

Fish and seafood

Grilled fish on a plate

Fish and seafood are eaten more often than in a western diet. It is recommended to do this twice a week.

You can think of fresh or saltwater fish, mussels, crab and lobster, octopus and the like.

Fish and seafood contain healthy fats and many proteins that contribute to your physical health.

No processed products

Another plus is that as much as possible is chosen for unprocessed products. As a result, you will not encounter products such as soft drinks, candy, white bread and processed meat such as hamburgers and hot dogs.

Light products, which contain chemical sweeteners, also do not fit within the Mediterranean diet.

Carbohydrates

In a western diet, we eat a lot of carbohydrates in a day. You can find them in bread, potatoes, pasta and rice. In the Mediterranean diet, these have a lesser role. Mostly whole grain and unrefined grains are eaten.

Herbs, salt

what type of herbsHealthy and fresh herbs are used, such as basil, thyme and oregano.

The use of salt should be limited.

The Mediterranean diet is a healthier diet than the ‘normal’ western diet. The balance between the different fats is better, it stimulates the activity of the intestines and the pancreas and it contains a lot of fiber for a healthy digestion.

You do not have to count calories if you use the Mediterranean diet. You can eat three meals a day and twice a healthy snack. To learn more about the health benefits of the Mediterranean diet, see the next point in this article.

What can you eat in the Mediterranean diet?

Vegetables: All kinds of vegetables, such as spinach, zucchini, eggplant, carrots, broccoli, tomatoes, cabbage, bell peppers.

healthy food displayFruit: All fruits, such as oranges, bananas, strawberries, grapes, dates, melon, peach, pears, apples.

Nuts and seeds: Walnuts, cashew nuts, hazelnuts, sunflower seeds, pumpkin seeds, pine nuts

Whole grain cereals: oats, barley, maize, rye, wheat, buckwheat.

Herbs and spices: preferably fresh, garlic, basil, oregano, mint, rosemary, nutmeg, pepper.

Meat: red meat in moderation, chicken, turkey, duck.

Fish and seafood: Trout, salmon, mackerel, shrimp, oysters, sardines, mussels.

Legumes and potatoes: Beans, lentils, chickpeas, potatoes and sweet potatoes.

Eggs, dairy and cheese

The health benefits of the Mediterranean diet

This diet has many benefits for your health.

Listed below are the most important:

Longer life span and more health

Research shows that people in the Mediterranean region are on average 20% healthier and they live longer. When you start with it, you can quickly notice the benefits of this way of eating. With the Mediterranean diet, you can actually age years.

Helps with weight loss

woman shows a decrease waistlineAlthough this diet is not specifically meant to lose weight, you will find that you can lose weight simply by choosing healthy products. You eat varied and choose less sugar and processed products.

You also eat fewer carbohydrates and if you eat them, they are healthy. This diet helps to gain and maintain a healthy weight.

You get valuable nutrients

To stay healthy and fit, it is important to follow a diet that is rich in antioxidants, minerals and vitamins.

The Mediterranean diet contains this plenty. Because you eat a lot of vegetables, fruit and legumes you provide your body with everything it needs.

These healthy substances also help to keep dangerous diseases at bay and slow down the aging process.

Reduces the risk of cancer

The monounsaturated fatty acids (omega 3, 6 and 9), large amounts of antioxidants and phytosterols make the Mediterranean diet very healthy and help reduce the risk of cancer.

This applies to colorectal cancer and breast cancer.

Helps prevent diabetes

Diabetes Metabolic diseaseDiabetes is a disease that is increasingly common in many countries globally. According to research from 2015, 1 in 3 people develop diabetes and 50% of the population is already in the early stages of diabetes. A diet that helps keep your blood sugar in balance and prevent diabetes is not a luxury.

Eating simple, fast carbohydrates stimulates diabetes. Fast carbohydrates overreact to the pancreas. It therefore makes insulin even if you get little sugar. Your cells ultimately do not respond to insulin anymore. The result is that your blood sugar level remains constantly too high. Diabetes is a dangerous disease.

With the Mediterranean diet, you get a lot of fiber and slow carbohydrates inside. This ensures that the blood sugar level remains stable. The good fats from olive oil, fish and nuts are also healthy for your heart and blood vessels.

Nutrients from the Mediterranean diet and their effect

Olive oil

Bottle with Olive OilOlive oil is also still mixed with cheaper soy oil or rapeseed oil. That is why it is important to invest in a pure, sun-ripened olive oil.

Only then can you count on added value for your health.

Pure extra virgin olive oil is rich in omega 3, 6 and 9 fatty acids, antioxidants and polyphenols. Unfortunately, these substances are lost when you heat the olive oil.

If you want to bake, you better use virgin olive oil or coconut oil.

What is olive oil good for?

  • Olive oil reduces the amount of triglycerin in blood. This is a bad cholesterol that can block the blood vessels. So olive oil protects the heart and blood vessels.
  • Has a blood pressure lowering effect.
  • Reduces the risk of breast cancer and other forms of cancer.
  • In combination with eating fish, it helps reduce the chance of getting rheumatism by 80%.
  • Helps to prevent osteoporosis

Herbs

Herbs give your meal a lot of flavor, but are also very healthy. They contain vitamins and antioxidants, but often also have a specific effect on our body. For example, peppermint can calm the stomach and help thyme if you suffer from coughing. But herbs contain even more valuable substances.

Mediterranean HerbsHerbs contain the so-called salvestrols. They make this fabric to protect themselves against the dangers of nature: against fungi, insects and bacteria.

The more dangers there are for a plant, the more salvestrols they produce. Salvestrols are covered by the polyphenols and they are healthy for us.

In the Mediterranean diet, you can find a lot of vegetables, fruits and herbs that contain salvestrols.

For example, arugula, aubergines, peppers, mint, sage, thyme and basil. Fruits such as raspberries, pears and prunes also contain salvestrols. Research shows that piperine, which is in black pepper, helps to absorb these polyphenols.

Garlic

Garlic is widely used in the Mediterranean countries. Not only because it makes food spicy and tasty, but also because garlic and the other members of the garlic family (such as onion, shallots and leeks) have very valuable properties.

  • Reducing blood pressure
  • Increase the good cholesterol HDL
  • Help plaque break down in the veins
  • Have an antifungal effect
  • Protect against viruses and bacteria
  • Contain sulfur and selenium that support the liver
  • Reduce the risk of diabetes by improving the sensitivity to insulin of cells

Plate with Salmons

Salmon

Fish is eaten in the countries around the Mediterranean, including salmon. Now almost all types of fish are healthy, but salmon stands out. Packed with healthy fats that protect the heart and blood vessels, rich in omega 3 that helps to lower cholesterol and inhibit inflammation. Omega 3 is good for the skin, for healthy bones and teeth and the immune system.

Regular salmon eating can protect the body against stroke and dementia. Salmon helps in the production of vitamin D, a vitamin that can help prevent depression. Fish contains a lot of proteins, which are important for the development and maintenance of muscles.

Almonds

AlmondsThese nuts can be used as a snack within the Mediterranean diet. They also grow in parts of the Mediterranean.

Spain is one of the largest producers in Europe. Almonds are a good source of fiber and contain a lot of magnesium and vitamin E (an antioxidant that protects your cells and tissues).

They contain little saturated fat, are rich in potassium and help to regulate blood pressure.

As a snack, you can take a handful of almonds, use almond flour to bake cookies or drink almond milk.

Walnuts

Walnut'sThis nut, which is not a nut but a stone fruit, just like a peach, contains the most antioxidants of all nuts.

They also contain many unsaturated fatty acids. This helps to lower the cholesterol level.

Furthermore, they are full of important minerals, such as copper and zinc.

Walnuts are also good for digestion, they contain a lot of fiber. Research shows that they help regulate blood pressure and protect against stress.

The 8 best tips to get everything out of the Mediterranean diet

1. It is recommended to receive at least the following per day or per week:

  • Olive oil: 4 tablespoons per day
  • Vegetables: 200-300 grams per day
  • Nuts: 30 grams per day
  • Legumes: more than three times a week
  • Fatty fish: 3 times a week

2. Healthy snacks are:

  • Fruit
  • A handful of nuts
  • A few carrots
  • Some salad from the day before
  • A bowl of Greek yogurt
  • Pieces of apple with almond butter

3. Base your evening meals on the vegetables you eat.

Carbohydrates in the form of potatoes, rice or pasta are not always necessary. If you do choose, take the whole-wheat version of pasta and rice.

4. Be creative with the preparation of your meals.

You can cook your vegetables, but also stir, steam or grill in the oven.

5. Use herbs to get variety in flavor.

They are healthy, but also give a lot of flavors. You do not have to limit yourself to Mediterranean herbs. Also think of coriander, cinnamon, nutmeg and turmeric.

6. Find products that are produced in your area.

You often find an organic farm that sells fruit and vegetables. Go to the market to buy fresh local produce.

7. Eat three meals a day.

Make sure your breakfast, lunch and dinner are healthy meals. Take a maximum of two snacks. Do not skip your breakfast. Your body needs the energy to start up and get the digestive system going.

8. Does the Mediterranean diet appeal to you and do you want to immerse yourself in the Mediterranean lifestyle?

Pay attention to the following points:

  • Having a goal in your life is important. This can be social, sporting or work-related. But a goal in your life gives direction and satisfaction.
  • Move enough. Do some physical activity
  • Maintain your social network well. Give support to others who need it and ask for help if you need it yourself.
  • Give a lot of attention to your family, invest time and energy into this.
  • Provide as little stress as possible in your life. Keep pause now and then and take the time to get back to yourself.
  • Consider important traditions (or if you do not have them, bring traditions in your life). Celebrate a party, enjoy important moments in your life.

3 easy Mediterranean diet recipes

Below you will find 3 delicious recipes that you can use in the Mediterranean diet:

Olive tapenade

Ingredients

  • Olive tapenade200 grams of black olives, pitted
  • 1 tablespoon capers
  • 2 anchovy fillets
  • Fresh red pepper to taste
  • Some finely cut flat parsley
  • 1 tablespoon of lime juice
  • 8 tablespoons of olive oil

Use a food processor to mix all ingredients except the olive oil. Grind it as nice as you like. Then add the olive oil. The tapenade can be stored for several days in the fridge.

Gratinated fennel

Recipe for 3 people, preparation time 25 minutes

Gratinated fennelIngredients

  • 2 fennel tubers
  • 1 large sweet onion
  • 2 tablespoons of olive oil
  • 1 clove of garlic
  • 4 tablespoons of breadcrumbs
  • Pepper and salt to taste
  • 40 grams of parmesan cheese or pecorino

Turn the oven on and let it preheat to 200 degrees.

Cut the fennel into pieces, you can remove the middle hard part. Cut the onion into thin slices and place the vegetables in an oven dish. Squeeze the garlic above. Drizzle with oil and add pepper and salt to taste. Stir everything together. Sprinkle the breadcrumbs and the cheese over it. Bake in the oven for 20 minutes.

Salad of chicken with walnuts

Recipe for 4 people

Salad of chicken with walnutsIngredients:

  • 1 head lollo rosso lettuce or oak leaf lettuce
  • 75 grams of rocket
  • 400 grams of chicken
  • 400 grams of kidney beans
  • 1 red onion in slices
  • 2 tomatoes in pieces
  • 1 avocado in pieces
  • 100 grams of walnuts
  • Dressing
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon of soy sauce
  • 3 tablespoons of olive oil
  • 1 tablespoon mustard
  • Juice of 1 lemon

Fry the chicken in a pan and let it cool down a bit. Mix all ingredients for the salad. Cut the fried chicken into pieces and add it to the salad. Mix the ingredients for the dressing in a container. Pour the dressing over the salad and enjoy your healthy salad.

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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.

 

Important: Leave your reaction and any additions below.

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