As we age, there is a tendency to lose muscle and gain fat. Most people regard this as a natural part of the aging process. But it doesn’t have to be that way.
Part of the problem is that as we get older, we become more time poor. So we eat more fast food or supermarket pre-packaged food, which means more sugar, more preservative and less protein. We spend a lot more time sitting down and far less getting any sort of exercise. It’s insidious, and before long we feel we are at the point of no return.
But it’s not so. Each of these issues can be tackled. Sometimes, the only way to do that is to pick one thing and tackle it first.
This article will focus on getting more protein.
Protein is an essential muscle-building nutrient. It builds, maintains and repairs all your muscles. And once you start exercising again, it allows your muscles to grow back bigger and stronger between each workout. This article will help you maximize your protein intake by listing 10 of the top protein-rich foods for building up your muscles. Here is my list of the top 10 protein-rich foods available.
In order to make healthier choices at dinner, I give you 8 principles to pursue.
8 Principles For Healthy Dinner
Are you ready for it?
Here are the most important principles for a healthy evening meal:
# 1: Eat Plenty Of Vegetables
Vegetables are known to be good for your health.
Most vegetables contain few calories, but many vitamins, minerals and dietary fibers.
Some vegetables, however, distinguish themselves from the rest with even more proven health benefits.
Vegetables (and fruit) is an important part of a healthy diet and you can eat unlimited.
I give you my favorite vegetables for a healthy evening meal (in random order):
Spinach is full of vitamins and minerals.
A serving of raw spinach (30 grams) provides more than half of your daily vitamin A and full vitamin K requirement.
And all for only 7 calories (source). In addition, spinach has many antioxidants that can help reduce the risk of chronic diseases.
Antioxidants are substances that help prevent oxidative stress by free radicals in the body.
Oxidative damage is considered one of the major causes of aging and many diseases, including cancer (source).
Research has shown that spinach (or a similar leaf vegetable) contains a lot of beta-carotene and lutein. These are two types of antioxidants that can lower the risk of cancer (source).
It also appears that eating spinach can be beneficial for the health of the heart, because it can help with lowering blood pressure (source).
Broccoli is not only delicious at dinner but also very healthy!
It belongs to the crucifer family. Other species that also include kale, white cabbage, cauliflower, etc.
Broccoli contains many dietary fibers, low carbohydrates and is full of antioxidants, vitamins and minerals. Even during the Roman Empire, broccoli was already considered a valuable food.
Broccoli also contains substances such as isothiocyanates and sulfofaran. These are two strong antioxidants that are involved in the stimulation of detoxifying enzymes and protect the structure of DNA (source).
Brocolli is also full of minerals and vitamins, such as vitamin B6 that has a beneficial effect on the heart and brain.
The nutrients in broccoli help keep the heart healthy by preventing heart attacks and strokes and keeping arteries clean. It is also a natural cholesterol and blood pressure reducer.
But broccoli also has healthy effects on the skin.
Vitamin A is abundant in broccoli and important for the health of the skin, the health of the eyes and is even involved in fertility.
Eating broccoli as an evening meal helps with weight loss because it contains a healthy dose of fiber, protein and detoxifying phytochemicals.
These nutrients support a balanced blood sugar level and help you feel fuller for longer.
In addition, broccoli has a low-calorie density and a large volume. This has the advantage that it takes a lot of space in the stomach and you do not have to worry about having eaten too many calories.
With carrots, you can vary endlessly and it is still tasty too.
What about, for example, carrot stew as dinner? Delicious!
Carrots are rich in vitamin A (a serving of 128 grams gives as much as 428% of the recommended daily amount) and vitamin C, vitamin K and potassium.
A carrot also contains beta-carotene, an antioxidant that gives carrots their vibrant orange color and possibly helps reduce the risk of cancer (source).
Are you a fanatical smoker?
Then read along.
Eating carrots can reduce the risk of lung cancer in smokers:
Compared with those who ate carrots at least once a week, smokers who did not eat carrots were three times as likely to develop lung cancer (source).
Not everyone should like Brussels sprouts, they should not be missed at a healthy dinner.
Brussel sprouts are very nutritious and contain a good amount of vitamins and minerals, including vitamin K, vitamin A, vitamin C, folic acid, manganese and potassium.
Brussel sprouts also contain kaempferol, an antioxidant that can be particularly effective in preventing damage to body cells (source).
An animal study shows that eating Brussels sprouts leads to an increase of 15-30% of some enzymes that are responsible for the detoxification process (detoxification), which could reduce the risk of colon cancer (source).
Green peas are considered starchy vegetables.
This means that they contain a higher amount of carbohydrates and calories than non-starchy vegetables.
They can also affect blood sugar levels when consumed in large quantities.
That does not make them loved by everyone who wants to lose weight.
Nevertheless, green peas are incredibly nutritious. A portion of green peas (cooked) corresponds to 200 grams and contains almost 9 grams of fiber, 13 grams of protein and vitamins B1, B2 C, K, phosphorus, iron and zinc.
Because green peas are rich in fiber, they support digestion by strengthening good bacteria in the intestines and promoting regular healthy bowel movements (source).
Green peas also contain saponins, a group of substances that can potentially help fight cancer by reducing tumor growth (source).
Ginger is a powerful carrot that is used as a spice.
It actually occurs everywhere, from vegetable dishes to desserts.
In the past, ginger was also used as a natural medicine for motion sickness.
Why can not ginger be missing with a healthy evening meal? Ginger contains powerful anti-inflammatory properties that can help with arthritis, lupus or gout (source).
In one study, participants with osteoarthritis were treated with a concentrated gem extract. She suffered less from knee pain and relief from other symptoms (source).
It is also thought that ginger can be effective in the treatment of type 2 diabetes.
A study from 2015 looked at the effects of ginger supplements on diabetes. After 3 months the blood sugar level of the group was found to have decreased with ginger (source).
This vegetable is rich in various vitamins and minerals, making it an excellent addition to the evening meal.
Asparagus contains many important nutrients, including selenium, folic acid, vitamin B1, B2, K and vitamin E.
Asparagus is also a good source of dietary fiber. The fibers in asparagus help improve digestion.
The soluble fibers dissolve in our body and bind to glucose, cholesterol and fatty acids. As a result, these substances are absorbed less well and leave the body via the stool.
Red cabbage is one of the oldest types of cabbage and is full of antioxidants.
Half a portion of red cabbage (100 grams) provides almost 90% of the daily vitamin C requirement.
Various animal studies (among rats) show that red cabbage can lower cholesterol levels in the blood and reduce the risk of heart and liver damage (source, source).
The last vegetable I want to discuss here is kale.
Of all healthy vegetables, kale is perhaps one of the most nutritious plant foods there is.
I will only mention the health benefits of kale that are supported by scientific research:
Kale is like other leafy vegetables, very rich in antioxidants. In kale are beta-carotene, vitamin C and various flavonoids and polyphenols (source).
Flavonoids such as quercetin and kaempferol are found in relatively large quantities in kale and also have other important functions.
These substances have been intensively studied in animal studies and have many beneficial effects on health. In animals, they work to reduce blood pressure, reduce inflammation and lower the risk of cancer (source, source).
The vegetables above certainly belong to a healthy dinner. And of course, there are a lot more healthy vegetables that you can eat.
Every vegetable has its own unique nutritional value, variety is the secret of healthy eating.
# 2: Avoid Simple (refined) Carbohydrates
If you regularly surf the internet then you may get the idea that carbohydrates are bad for you.
But carbohydrates are not necessarily bad.
In reality, you need carbohydrates for energy and inhibit the breakdown of body tissue.
We must also make a distinction between slow (complex) carbohydrates and simple carbohydrates.
Do you get enough fiber at dinner? Dietary fibers are extremely important.
It slows the speed at which sugar is absorbed into the bloodstream.
If you eat many foods with fiber, simple carbohydrates are absorbed more slowly in those foods.
This ensures that your blood sugar level remains stable. The brain gets the signal that you are full, so you are less likely to overeat.
Fibers also clean your colon and behave like a kind of brush.
The brush effect of fibers helps to clean up bacteria and other harmful accumulations in your intestines and reduces the risk of colon cancer.
Fiber-rich food is good for a good bowel movement and healthy digestion.
Fibers help you to have a soft and regular bowel movement, which reduces constipation (constipation). It also feeds friendly intestinal bacteria, leading to all kinds of health benefits (source, source).
The recommended daily amount of fiber is 25 grams for women and 38 grams for men (source).
Most people, however, only eat half of that. Fortunately, increasing your fiber intake at dinner is relatively easy.
Examples of high fiber foods that are both healthy and satisfying:
By drinking water, you can also temporarily speed up your metabolism (source).
Several studies show that you burn 24-30% more calories an hour after drinking half a liter of water (source, source). This effect becomes even greater when you drink cold water. Your body then has to burn more energy to warm up the water.
What is healthy to drink during dinner? I’m glad you ask.
Water with lemon
A cup of coffee after dinner cannot hurt either. Make sure you do not add sugar.
Drinking dairy during or after an evening meal is not recommended. Lime is contained in milk, which can affect the absorption of minerals (copper, zinc, iron).
Research shows that iron is better absorbed if calcium is avoided while eating the meal (source). Taking a lot of calcium does not necessarily cause strong bones, because you also need vitamin D, K2, magnesium and silicon for good absorption.
Would you rather drink something from alcohol at dinner? Then keep it with a glass of red wine. Red wine has some health benefits if it is drunk in moderation.
# 6: Cook With The Right Oils
I regularly get the question with which oils and fats you can best bake and roast. I can tell you in advance, it is not a frying fat!
Saturated fatty acids and monounsaturated fatty acids are highly resistant to heating, while oils that are high in polyunsaturated fatty acids can best be avoided (source, source).
My personal top 4 oils and fats for baking and roasting a healthy evening meal:
Oil / grease
Dominant Fatty Acid
Medium or Low Heat
# 7: High Protein Food (for weight loss)
Did you know that your organs, muscles and hormones are all made from proteins?
The protein that is in food is used by every part of our body to recover, grow and function.
Because proteins are involved in so many processes in the body, it is important that you consume enough protein every day during dinner to prevent a lack of protein.
Research shows that eating protein-rich foods has a number of health benefits.
It helps to stabilize blood sugar levels, increase energy levels, support muscles and bones and even increase the metabolism (source).
Another advantage of a protein-rich meal is that you will feel satiated more quickly so that you have less trouble with cravings.
Increasing your protein intake is a great way to quickly lose weight and burn fat.
That makes it, even more, a shame that few people consume enough protein. Proteins and healthy fats are known for their satiating effect. You will be less hungry.
If your goal is to lose weight, I recommend at least 0.8 grams of protein per kilogram of body weight. This is only for people who do sedentary work and are otherwise not very active.
For everyone who does muscle building and fat burning, I recommend eating about 1.7 grams of protein per kilogram of body weight.
You will be surprised how much protein-rich foods you can eat in the evening. Vegetarians and vegans also have enough protein-rich food to choose from.
A protein-rich inspiration for dinner:
Almonds (and other nuts)
Yogurt or kefir
Chicken and turkey
# 8: Avoid Processed Products
Most of the food products we eat today are unfortunately processed.
These are often the products in packages, bags and cans in the supermarket.
Processed foods are unhealthy because salt, sugar and fat are often added.
This is done to sweeten processed food or to increase the taste.
They are not essential nutrients, but they do contain a large number of empty calories. But empty calories are just the tip of the iceberg when it comes to the harmful effects of these additives.
Several studies show that added sugars are bad for health. It can lead to insulin resistance, high triglycerides, increased harmful cholesterol and increased fat deposits in the liver and abdominal cavity (source, source).
Most people do not get health problems from a sugar cube with the coffee, they get it from processed food products and sweet drinks.
Remember that weight gain can only be the first symptom of a much larger health problem that involves eating processed foods.
Therefore, keep it from eating natural foods. Avoid ready-to-eat evening meals that are full of salt and sugars.
Do not forget to read labels: many of these harmful ingredients are also found in foods that at first glance seem ‘healthy’, such as crackers, tomato sauce and salad dressings.
23 Quick & Easy Ideas for a Healthy Lunch + 3 Recipes
Healthy lunch? For many people, they simply skip a healthy lunch or don’t eat at all. Or they take their lunchbox with some slices of white bread with a sweet topping.
Possibly supplemented with yogurt drink or a bottle of soft drink.
The idea may seem good, but lunch can be much healthier.
In this article, I tell you where a healthy lunch should consist of and I give you several healthy lunch tips.
What you will learn is:
What you absolutely must NOT eat and drink during the afternoon
Or a healthy lunch can help with weight loss
10+ ideas for a healthy lunch
Different healthy lunch tips
3 delicious and healthy lunch recipes
The Importance of a Healthy Lunch
You may wonder, what is the importance of lunch? Eating a healthy lunch is important for various reasons.
A healthy lunch gives you the energy to get through the afternoon.
If you do not like breakfast, then lunch is your first meal of the day. That makes a healthy lunch even more important.
I give you a few reasons why you should value a healthy lunch.
Reason # 1: A Healthy Lunch Prevents Snacking
A healthy lunch reduces the chances of snacking later in the day. It is a well-known phenomenon that you will have a good snack if you do not bring lunch, or if your lunch is not enough.
People are more likely to eat unhealthy if no healthy food is available. Preparing your own meals at home ensures that you stick to your diet. This saves both your money and calories because most canteen foods consist of unhealthy foods and empty calories.
For example, a piece of milk chocolate can contain as much carbohydrate like a banana, but banana also contains potassium, vitamins and a lot of dietary fiber. Milk chocolate does not have these nutrients.
In addition, make sure that your lunch is not only healthy, but also filling. And if you still suffer from a grinding stomach when the clock strikes 4 hours, make sure you still have a healthy snack with you.
Reason # 2: A Healthy Lunch Gives You Energy
A lunch consisting of healthy food products ensures that you can still function efficiently during the day.
In addition, a healthy, filling lunch is very important, without sweeteners. Because if you get a lot of simple (refined) carbohydrates, then your blood sugar levels will rise significantly. In response to this, your body starts producing insulin, which does not benefit fat burning again.
Especially people who perform heavy physical work every day have an interest in a healthy lunch. You need energy and important nutrients to concentrate, to have the power to lift those heavy crates, etc.
If you do this kind of hard labor, then a healthy breakfast and healthy lunch are extra important, because you simply need more energy.
Reason # 3: A Healthy Lunch Helps To Keep Your Blood Sugar Level Stable
Carbohydrates that you eat are converted into blood sugar (glucose) in your body. The more simple carbohydrates you eat, the greater the chance that it will be stored as fat because your body will no longer have the chance to burn the surplus.
Carbohydrates in liquid forms, such as soft drinks, are absorbed even faster than simple carbohydrates in solid foods. That makes this kind of drinks a no-go for a healthy lunch.
Your blood sugar level rises, insulin is created, and you then quickly end up in a dip again. Even deeper than before. So you are “forced” to go to the vending machine again.
Not only is this the first step towards conditions such as insulin resistance (pre-stage of type 2 diabetes), it also causes (extra) excess weight, which increases the risk of diabetes.
A study in 175 countries showed that there is a clear correlation between the consumption of sugar and diabetes type 2 (source).
Especially for weight loss and keeping your target weight, it is important that lunch looks healthy.
Bring Your Own Healthy Lunch? Avoid These Products
I have given you a few important reasons why a healthy lunch is important for your health and body weight.
We are going to talk about quick and simple ideas for a healthy lunch. But first I go deeper into an unhealthy lunch. Because what is an unhealthy lunch?
Below I give you a list of food that you should avoid if you want to eat healthily and especially if you also want to drop off:
The following food products do not fit in a healthy lunch:
Fruit juice is often considered healthy.
It is not surprising that people think so since it is natural and seems to contain fruits.
What many people do not realize is that fruit juices are jam-packed with sugars. In fact, fruit juice contains as much sugar and calories as a sweet soda, and sometimes even more! (source).
Probably you look very surprised now, because fruit juices are good for your health? Every day an orange juice for your breakfast or at lunch was still a good choice?
The fruit juices in the store are often sweetened extra, which is not healthy for your blood sugar level and your body weight. The small amounts of vitamins and antioxidants in the juice do not make up a large amount of sugar.
The manufacturers make it even more confusing by not always being honest about what’s in their products.
The fruit juice that you find in the supermarket is not what you think it is. It is labeled as ‘100% pure’, but it is not. After the juice has been squeezed out of the fruit and the dietary fibers have been removed, the juice is usually stored in huge storage tanks several months before it is packaged.
The problem with this process is that it removes the taste of juices, allowing manufacturers to add sweeteners and sugars to reduce the taste lost during processing.
And the juices that are not sweetened, and only contain their own sugars, are also quickly and very inefficiently absorbed by your body. That means that even the most expensive fruit juices in the supermarket no longer resemble freshly squeezed fruit juices. They are in fact sweetened drinks with fruit flavor.
Several studies have shown that daily drinking of fruit juice is associated with an increased risk of overweight and type 2 diabetes (source, source).
Are you going for a healthy lunch? Do not drink fruit juice anymore!
It is better to eat a fruit piece yourself or to put it in the blender. You get the same sugars, but with the fruit’s dietary fibers the sugars are absorbed much slower by your body and you do not get any peaks and valleys in your blood sugar level.
You’ve probably had drunk yogurt breakfast drink before. I also thought that these kinds of yogurt drinks were healthy until I once read the nutritional value on the label.
These yogurt drinks are full of sugars, no less than 43 grams of sugars per 500 ml! In addition, the taste of the strawberry does not come from the tasty red fruit, but from artificial sweeteners.
If you still want to eat dairy, it is best to look for unsweetened, Greek yogurt. For Greek yogurt, go to a health shop or to a bio store. There the products are often (h) honest and fresh, without unnecessary additions.
Snacks and sweets
This is an in store, but would like to mention it for the sake of completeness.
It is very tempting to go to the snack bar around the corner, but if you want to eat healthily and if you want to lose weight, this is a very bad idea.
Snacks and sweets are full of sugars and empty calories. These food products do not saturate and contain no important nutrients that your body needs to function properly.
You probably know them: Those nut bars or granola bars in a green package.
Screaming texts printed on it that eating this bar is the healthiest choice. You would think that such a bar fits perfectly with a healthy lunch.
Unfortunately, the name is misleading again. Do not be tempted by energy bars, or energy bars. Look at the back of the package. Exactly, that very fine print in which the ingredients used is described. The sugar content is enormous, not to mention all those unnecessary additions and E-numbers.
Refined Grain Products
Have you ever considered that not all grains are the same?
For a healthy lunch, it is important to distinguish between whole and refined grains.
Many grains are usually consumed after they have been pulverized into a very fine flour. That makes refined grains unhealthy. They contain no important nutrients and mainly consist of
Important nutrients have been extracted from refined grains, such as fibers, minerals and vitamins. They contain mainly fast carbohydrates (sugars) that are quickly digested by the body.
Do you suffer from overweight? Then you can best leave wheat and other grains and opt for high-protein foods.
This also applies to bread. First of all, white bread is, of course, a big ‘no-go’, but even wholemeal bread you should not eat anymore, or at least to a very limited extent.
Get rid of the idea that bread should be the basis. Be very aware that the bread you buy, even at the bakery, has more additives than you like.
Have you ever thought why one bread gets old faster than the other? Comes through all those preservatives, fats and sugars.
In addition, bread is a bomb of carbohydrates with a very low Glycemic Index (GI). White bread is the bad winner here, but wholemeal bread does not do much better.
What Is A Healthy Lunch?
Lunch can be done in many different ways, but in most cases, people take their lunchbox to work.
There is often a few slices of wholemeal bread with cheese, sweet spreads or meat products.
This is not as healthy as you might think. But what exactly is a healthy lunch?
For your feeling, perhaps nothing remains to eat, but that is certainly not true.
You just need some more thinking, and the idea of letting go that bread is the basis of your breakfast and your lunch.
Healthy Protein-Rich Lunch Ideas
Let’s start with proteins.
Why does a healthy lunch have to contain a lot of protein? Protein is perhaps the most important macronutrient for weight loss and a leaner body.
Proteins can help you lose weight and lose stubborn belly fat.
It works through various mechanisms: high protein intake increases metabolism, reduces appetite and changes different weight-regulating hormones that affect your body weight (source, source, source).
By replacing simple carbohydrates and unhealthy fats with high-quality proteins, you inhibit the hunger hormone ghrelin and stimulate different ‘satiety hormones’ that provide a longer, full feeling.
This leads to the automatic loss of calories and is the main reason that proteins help you to lose weight.
What are high protein foods for a healthy lunch?
Protein-rich foods for a healthy lunch
Beans, lentils, tofu, chickpeas, etc.
Meat / poultry
Chicken, turkey, steak, beef, bacon
Fish / seafood
Salmon, mackerel, tuna, shrimps, herring, etc.
Chestnut mushrooms, shiitakes
Walnuts, cashew nuts, etc.
Healthy Carbohydrate-Rich Lunch Ideas
A healthy lunch does not mean that you do not consume carbohydrates. Carbohydrates also belong (albeit in limited quantities) in a healthy diet. They provide your body with energy (especially for the brain, carbohydrates are important).
When I talk about carbohydrates, I mean, of course, slow (complex) carbohydrates. Slow carbohydrates contain more nutrients than simple carbohydrates.
Because they contain many dietary fibers, they are absorbed more slowly in the body. This also makes slower carbohydrates more filling, which means they are a better option than fast carbohydrates for weight control.
When I talk about good carbohydrate sources for a healthy lunch, I mean:
One of the most common mistakes people make with a healthy diet is that they do not eat enough healthy fats. Fats are often still seen as ‘bad’.
But there is a difference between healthy fats and unhealthy fatty acids (trans fats). The healthy fats in avocado, for example, lower blood pressure and the ‘bad’ LDL-cholesterol (source).
The fats that all scientists agree that they are bad for health are trans fats. In particular, trans fats have been made artificially. Trans fats increase the risk of cardiovascular disease and type 2 diabetes and provide visceral fat (belly fat).
What is also important to know is that both unsaturated fats and saturated fats are good for the absorption of fat-soluble vitamins in the body.
Healthy fats even help in the fight against obesity. By healthy fats I mean in particular monounsaturated fatty acids (s.a. in avocado and nuts) and omega 3 fatty acids (s.a. in fatty fish and flaxseed).
Below are high-fat foods that are healthy and nutritious:
Grass and cream butter, Greek yogurt, goat’s cheese, feta, Parmesan cheese, etc.
You may have noticed that some foods contain a lot of protein and healthy fats. That makes it easy to vary with it.
Delicious healthy lunch recipes are:
Salmon with avocado
Spicy chicken salad
Cauliflower salad with feta
Omelet with salmon and vegetables
Thai tuna salad
Avocado with egg
Vegetarian sushi roll
Bring Healthy Lunch To Work
Last tip for a healthy lunch that you can take easy with you and it remains sustainable.
If you want a healthy lunch, which still looks good in the afternoon, it is imperative that you are going to invest in something here.
Buy some plastic containers. Does not have to be expensive at all. Buy different sizes so that you can take lunch in its entirety, or the different parts separately. In this last way, it is not all one big porridge and it still looks good.
For example, if you bring Greek Yoghurt, you can put the fruit in a separate container. Mix them at the last minute, and you have a delicious lunch.
Lose Weight With A Healthy Lunch
Does a healthy lunch help with losing weight? Hell yes!
Losing weight is a matter of healthy, varied and less food, in combination with a healthy lifestyle.
This can reduce the total caloric intake by 400 calories per day (source, source). That makes eating a healthy lunch even more important, because it is your first meal of the day.
In the video below you see the 5 myths about skipping breakfast:
A healthy lunch with protein contributes to a fuller feeling and prevents the craving for unhealthy food in the afternoon. Healthy fats in a lunch contribute to a satisfying meal and slow carbohydrates are an important source of energy.
So have lunch!
3 Healthy Lunch Recipes
To help you on your way, I have made 3 healthy lunch recipes for you. Healthy recipes that you can easily take with you to work.
Are you ready?
Lunch # 1: Lettuce wrap with salmon, avocado and bean sprouts
What do you need:
1 head of iceberg lettuce
200 grams of smoked salmon
1 bell pepper, a color of your choice
1 hand of bean sprouts
pepper and salt
Cut the peppers, mushrooms and avocado into pieces.
Cut the salmon.
Put all the ingredients in a bowl, add the pepper and salt and mix well.
Wash the iceberg lettuce and remove 6 nice leaves from the crop.
Spoon the mixture onto the lettuce leaves and sprinkle some bean sprouts over it.
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.
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.
It 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.
Before the cholesterol is delivered to the blood it is packaged in lipoproteins (VLDL). This is necessary to transport it through the 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 stands for Low-Density Lipoprotein. LDL is known as the “bad” cholesterol.
The 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 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 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.
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?
Around 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?
Can 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.
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
Many 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:
# 15: skipping breakfast is bad for you
Breakfast 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.