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.

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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.

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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.

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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


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


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.


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 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 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


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.


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.


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


  • 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.

Important: Leave your reaction and any additions below.

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



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

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

kids cooking together is fun

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


1. Set a good example

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

2. Provide variation

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

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

Finally, you also keep it exciting and tasty.

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

3. Make healthy food attractive

Bento spring tulips

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

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

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

4. Explain why healthy eating is important

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

5. Do your grocery shopping together

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

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

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

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


6. Let your child help with preparing food


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

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

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


7. Try new things

Children often do not like all foods.

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

Do your children not like it?

Do not get mad.

Punishment often works counterproductive.

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

Approach it positively.

Give compliments and keep going.

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

8. Eat together at the dinning table

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

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

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

Just create a wonderful moment of peace for you together.

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


9. Prohibiting does not help

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

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

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

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

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

wanna have this while you can have these

More about healthy food for children

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

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

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

Then you are more hungry.

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

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


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Protein-rich Diet plan: Experiences, Schedule, 9 Recipes and 5 Hazards


All kind of protein sources like fish, chicken, nuts and cheese

Protein-rich Diet plan: Experiences, Schedule, 9 Recipes and 5 Hazards

Several studies show that a high protein diet is ideal for rapid weight loss. But how much protein do we actually need and what are the possible dangers in an extremely high protein diet?

Read in this article everything you need to know about the protein-rich diet plan and find out why the most successful diets on the market are based on this diet.

Here is what you will learn:

  • Why you quickly lose weight with the protein diet
  • How much protein you need per day
  • The 5 possible dangers of an extreme protein diet
  • The most important advantages and disadvantages of the protein-rich diet plan
  • 9 delicious protein diet recipes that you can quickly make at home
  •   And much, much more ..

What is a protein-rich diet plan?

Protein diet productsA protein rich diet plan is a dietary pattern in which you mainly consume high-protein foods and significantly reduce the consumption of fats and In the human body, proteins are broken down into amino acids. Some of these amino acids can be produced by the body itself. We call these non-essential amino acids, while we have to get essential amino acids through food.carbohydrates.

Proteins are the main building blocks of the human body and have a crucial role in building and maintaining our muscles, tendons, organs and skin.

But proteins are also indispensable for enzymes, hormones, neurotransmitters and various small molecules that serve important functions.

In general, animal proteins provide us with all essential amino acids in the right proportion to fully utilize them. Animal products such as meat, fish, eggs or dairy products, therefore, play an important role in the protein diet.

If you do not eat any animal food for vegetarian reasons, it will be a lot harder to get all the proteins and essential amino acids that your body needs. Fortunately, there are enough vegetarian sources that also contain a high content of proteins.

Why should you follow a protein-rich diet plan?

young woman happy about her weight lossYou are now thrown to death with all sorts of diets. What makes the protein-rich diet so unique compared to the rest? That is not a bad question to ask at all.

Let me tell you the secret: the most successful diets on the market are based on a high intake of proteins.

Proteins are incredibly important when it comes to losing weight and body fat.

A protein-rich diet can help enormously in the fight against obesity.

First, eating more protein leads to a temporary increase in the metabolism, so you burn more calories.

Second, eating large amounts of protein has a beneficial effect on reducing appetite, preventing you from overeating and getting too many calories.

It has been shown that with a protein-rich diet (of which the total number of calories consists of 25 to 30% of proteins) your metabolism can be increased to 100 calories per day.

The biggest contribution that a protein diet can make to losing weight is that eating protein-rich meals automatically leads to a spontaneous reduction in calorie intake.

Proteins have the greatest effect on hunger and satiety, more than carbohydrates and fats.

High protein versus limit carbs and balance fatIn a study of obese men, food scientists discovered that a diet of 25% of proteins had extremely beneficial effects. The participants felt fuller, felt less the need to snack in the evening and had less obsessive thoughts about food.

Another study investigated the effect of increased protein intake on women. They were given a diet in which the ratio consisted of 30% of proteins. This ensured that they received an average of 441 calories less per day than before. The women lost an average of 5.5 kg of weight in 12 weeks time, by adding more proteins to their diet.

But a higher intake of proteins not only causes weight loss, it also prevents you from becoming (again) thicker. A modest increase from 15% to 18% protein per day can help tremendously to keep people who have lost weight at their target weight.

In short, by eating more protein you make yourself a lot easier to maintain a diet that aims for permanent weight loss.

In the Western world ,people eat on average only 15% of proteins. That can certainly be higher. The vast majority of the energy requirement is derived from (simple) carbohydrates.

from hunters until present day diet


We should bring this back into balance with a healthy relationship between the macronutrients.


Why do you lose weight with the protein rich diet?

Many ‘nutrition experts’ today are still unhappy about the protein diet. It is to be hoped that they will ever contribute because the most recent studies on protein-rich diets really tell a different story.

If your goal is to lose weight, you better follow a protein-rich diet that is based on lean protein sources such as cottage cheese and chicken.

With a protein-rich diet, you lose weight because a daily high protein intake has a lot of advantages when it comes to weight loss and burning of body fat.

A protein diet has a satiating effect and makes you spontaneously eat less, so you get fewer calories. It also helps to temporarily increase your metabolism. In addition, it stimulates the production of the appetite-suppressing hormone peptide YY (PYY) and suppresses the release of the hunger hormone ghrelin.

Do not stop with a high-protein diet if you think you have lost enough weight. Dutch researchers have found that a protein diet can be extremely useful once you have lost weight and want to stay on weight.

With a protein diet, fat people who have successfully lost weight can make their waist circumference even thinner. Of the protein group, only 20% of the participants appeared to have gain weight after the weight loss period. For the non-protein group, this was 40% of the people who had lost weight initially.

a woman with a bowl of salad in her hand and a cm around her waisteWhat you often see with a crash diet is that losing muscle mass is inevitable. Due to the long-term negative energy balance, the body is forced to address proteins as an energy source. This is at the expense of muscle mass. Another side effect of weight loss is that your metabolism decreases.

In other words, you burn fewer calories than before. This is often referred to as ‘starvation mode’ and is the natural response of the body to long-term calorie restriction.

You often see that people want to lose weight with shakes. But often that type of products contains too many proteins that have added a lot of sugars or other junk.

Eating a lot of protein, however, can prevent muscle loss and ensure that your metabolism is not delayed while you burn body fat (source). A high protein intake and strength training are therefore important if you want to prevent muscle loss and burn fat.

Where proteins are actually in?

We obtain proteins from the food we eat. Proteins are both in animal sources and vegetable.

different products where you have proteins in as Fish, Chicken, Meat, Eggs, CheeseThere are a number of food sources that supply proteins in large quantities.

Animal sources and dairy products have the highest amount of protein.

They contain all the essential amino acids needed to make new proteins in the body. On the contrary to plant protein sources that often lack essential amino acids that the body needs.

Animal proteins are mainly found in meat, eggs, poultry, seafood and dairy products. Do go for unprocessed meats such as steak, roast beef, tartar or minced meat. Poultry like chicken and turkey is actually even better. For dairy products, you should think of milk, cheese, paneer and yogurt. Later on, in this blog, I give you a comprehensive protein-rich food products list.

The concentration of proteins in plant sources is normally lower than in animal sources. Yet certain plant foods such as nuts, seeds, beans and legumes can contain enough protein.

It is true that animal protein sources contain a large number of important nutrients that are often lacking in vegetable protein sources.

Then think of:

  • Vitamin B12: Vitamin B12 is mainly found in fish, meat, poultry and dairy products. People who avoid animal foods often have a vitamin B12 deficiency.
  • Vitamin D: Vitamin D is found in oily fish, eggs and dairy. Vitamin D occurs in some plant foods, but some plant foods contain vitamin D, but the type that is found in animal food is better absorbed by the body.
  • Docosahexaenoic acid (DHA): this fatty acid belongs to the omega 3 family and is vital for the eyes and brain. It is mainly found in oily fish species and is difficult to obtain through plant sources.
  • Heme iron: this is also called animal iron and is mainly found in meat, especially red meat. Heme iron is much better absorbed in the body than non-heme iron from plant foods.
  • Zinc: Zinc is mainly found in animal protein sources such as beef, pork and lamb. Zinc from animal protein sources is also more easily absorbed than vegetable sources.

How much protein do you need per day?

“How much protein do I have to eat per day to lose weight?” This question is often asked me. The ‘right’ amount of protein for an individual depends on various factors. Think of physical exercise, age, gender, muscle mass and the current state of health.

First, let me help another misconception out of the world. When I talk about ‘gram protein’, I mean gram of the macronutrient protein, not the number of grams that weigh protein-rich foods such as a chicken leg or piece of salmon.

A chicken leg may weigh 125 grams, but it contains ‘only’ 26 grams of protein. So keep that in mind when you follow a protein diet.

Now the question is how many proteins you have to eat per day:

If your goal is to burn body fat and prevent muscle loss, then it is wise to aim for 0.8 to 1.3 grams of protein per kg of body weight.

Regardless of your height or weight, it means that 30% of your total calories consist of proteins with a protein-rich diet. It is best to spread your protein intake over different meals.

5 possible dangers with an extreme protein rich diet

Protein is the most important nutrient for weight loss and getting a more attractive body. A high protein intake increases the metabolism, reduces appetite and (in a positive sense) changes hormones that influence body weight.

But what happens if you get too much protein? Does an extremely high protein diet also have potential dangers? What are the consequences of eating too much protein?

There are all kinds of stories about the dangers of the protein diet. I searched for you exactly how that is:

Danger # 1: high protein intake to kidney failure or kidney damage

Rumor has it that too many proteins would disrupt the kidneys and even cause kidney failure. It started after doctors gave advice to people with poorly functioning kidneys to follow a diet with a low protein content. But there is a big difference between people with kidney disease and people with healthy kidneys. Research shows that unless you have kidney disease, an extreme protein diet does not have any adverse effects on kidney function.

The two main risk factors for kidney failure are high blood pressure (hypertension) and diabetes. Let a higher protein intake have a positive effect on these risk factors.

However, I advise you not to get more than 50% of your protein diet 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.

Conclusion: there are no indications that an extreme protein diet (up to 2.2 grams of protein per body weight) causes kidney damage in healthy adults.

Danger # 2: getting proteins out of eggs is unhealthy

Eggs are full of proteins and contain important amino acids and a high nutritional value with no less than 13 different vitamins and minerals, healthy unsaturated fats and antioxidants.

However, the Nutrition Center recommends eating eggs daily and recommends eating no more than 2 or 3 eggs per week. Eggs contain a lot of cholesterol and would therefore increase the risk of cardiovascular disease. For a long time, it was thought that eating eggs was not conducive to health.

But because eggs contain cholesterol, that does not mean that the bad cholesterol in the blood is automatically increased. Recently, several studies have shown that the cholesterol of eggs does not increase the bad cholesterol in the blood. Several studies have examined the effects of eggs on the risk of cardiovascular disease and found no connection between the two.

In fact, eggs mainly raise good cholesterol and are NOT associated with an increased risk of cardiovascular disease.
What remains is one of the most nutritious foods in the world that you can eat every day without risk. Eggs contain a high content of all kinds of nutrients and unique antioxidants that protect our eyes

Danger # 3: a high protein rich diet increases the risk of bone loss

Osteoporosis, or bone loss, is a disease characterized by a low bone mass and a deterioration of the bone tissue. Bone decalcification leads to fragile bones and makes the risk of bone fractures a lot bigger.

Some ‘nutrition experts’ claim that a high protein diet leads to the withdrawal of calcium from the bone tissue, which can cause osteoporosis. But do not worry, because your bones are completely safe, even with an extreme protein diet.

A 2011 study looked at various epidemiological and clinical trials and concluded that a high intake of proteins does not have a negative effect on the strength of your bones or increasing the risk of bone fractures. The researchers state that it can even be dangerous for the bones to consume insufficient protein.

Danger # 4: Many proteins cause aging

According to some nutritionists, too many proteins are said to stimulate aging by growth hormones (including IGF-1). Further research among larger research groups is necessary in order to be able to form conclusions about this.

It is true that eating burned meat is often associated with accelerating the aging process. The nutritional theory of aging has shown that the absorption of specific amino acids decreased due to reduced absorption in the intestine.

Danger # 5: you start stinking out of your mouth

A frequently heard complaint of the low-carbohydrate diet and the protein diet is that it causes bad breath. This would be because the human body will mainly appeal to body fat as the main source of energy. This releases all kinds of waste materials (including ketones) which makes you stink out of your mouth.

Fortunately, bad breath is basically not harmful to your health, but it is annoying, of course. You do not want people to drop out spontaneously if you talk enthusiastically about the protein diet.

Simple tips to correct bad breath are:

  • Drink more water, as a result of which waste products are discharged faster.
  • Swallow exova tablets, these tablets neutralize sulfur-containing ingredients and refresh the breath for a long time.
  •  Add a little more carbohydrate to the protein diet.

Is the protein rich diet dangerous?

too much protein harmful?Despite the persistent myth, a high protein diet is not harmful to healthy adults.

There is no scientific evidence that supports these vague claims about eating too many proteins.

For most healthy people, following a high protein diet is generally not harmful.

A protein diet increases the metabolism and has a stronger satiating effect than the other macronutrients. Proteins are your best friend when it comes to weight loss.

Even consuming 5.5 times the recommended daily amount of protein does not lead to an increase in body fat

Research is still being conducted into the effects of a high protein diet in the long term. But based on what we know now is that you absolutely do not have to worry if you decide to go for a high protein diet. If you decide to follow a protein diet, choose your protein wisely.

Go back to the power supply for which we are programmed. As a prehistoric man, we ate a lot of white meat from small animals that move a lot and therefore contain a lot of proteins. While large animals like cattle mainly contain red meat and we rarely caught them (contrary to what is often thought, we were not that good at hunting)

Good protein-rich choices are soy protein, beans, nuts poultry, lean beef, fatty fish and dairy products with low fat content.

Finally, it is important to remember that the weight loss results of a protein diet are temporary if you decide to return to your old way of eating.

Benefits of the protein rich diet

In summary, the protein (rich) diet has the following advantages:

  • Very stable blood sugar level
  • Increasing the metabolism
  • Reduction of appetite and feelings of hunger
  • You spontaneously eat less and get fewer calories inside
  • Positive influence on the hormones that regulate the metabolism and fat burning
  • Minimal loss of muscle mass
  • Your body becomes tighter and more attractive (if you combine sports with losing weight)

Disadvantages of the protein rich diet

In summary, the protein (rich) diet has the following disadvantages:

  • Bad breath due to ketones
  • The 5 possible hazards (already mentioned)
  • Headache and irritation (due to a lack of carbohydrates)
  • Additional proteins can cause an increase in acne
  • A higher consumption of proteins can cause flatulence

Protein rich diet experiences

The many experiences of people who have followed the protein diet are mostly positive. What I often hear and read is that the protein diet suppresses the appetite, so people suffer less from rising hunger attacks and could easily maintain the diet. Most people also love the freedom of many delicious protein dishes, so they did not feel that they were dieting.

Another reason that many people are positive about the protein diet is that the protein diet produces quick weight loss results. An important reason why many diets fail is because people do not see fast results. Because of this, they have a tendency to give up.

The negative experiences of the protein diet are that many people have to get used to killing carbohydrates. This can cause various physical symptoms in the beginning such as dizziness, headache and irritation. A few people also suffered from an increase in acne and pimples.

Follow the protein rich diet? Use this food products list

For a healthy protein-rich meal I advise you to get your proteins from the following animal sources:

  • Eggs
  • Chicken
  • Turkey
  • Cottage cheese
  • Almonds
  • Steak
  • Roast beef
  • Tartar
  • Minced meat
  • salmon
  • Tuna
  • Mackerel
  • Trout
  • Herring
  • Shrimps
  • Tongue
  • Codfish
  • Whey protein (without sugar or sweeteners)

Are you a vegetarian? 

Vegetarian. High Protein: 25 healthy recipes that would make your culinary life more exciting

Then you can get your proteins from these plant sources:

  • Nuts
  • Seeds
  • Mushrooms
  • Sea vegetables such as seaweed or samphire
  • Hemp protein powder

9 tasty protein rich diet recipes

If you are looking for tasty protein-rich meals and inspiration, then you are at the right address here. I have put together 9 tasteful protein diet recipes for you. They are not only full of proteins, but are also healthy and easy to prepare.

3 protein rich diet breakfast recipes

Breakfast # 1: Scrambled eggs with tomato and feta

Scrambled eggs-with-tomato-and-feta

What do you need:

  • 1 teaspoon of coconut oil
  • ½ sliced onion
  • 4 beaten eggs
  • 1 sliced tomato
  • 50 grams of feta goat cheese
  • Salt and pepper to taste

Preparation method:

  • Heat the coconut oil on low heat
  • Put the eggs in the pan stir it together
  • Add the pieces of tomato and feta cheese as soon as the eggs are baked
  • Add pepper and salt to taste

Breakfast # 2: Smoked salmon with eggs

Smoked salmon with eggs

What do you need:

  • 2 tablespoons of coconut oil
  • 2 eggs
  • 2 slices of smoked salmon
  • Salt and pepper
  • (possibly a slice of wholemeal or spelled bread)

Preparation method:

  • Heat the coconut oil on low heat
  • Stir fry the eggs
  • Add slices of smoked salmon
  • Add pepper and salt to taste

Breakfast # 3: Cottage cheese with fruit

Cottage cheese with fruit

What do you need:

  • 100 grams of fresh fruit
  • 50 grams of berries
  • 200 grams full curd

Preparation method:

  • Cut the fruit into pieces
  • Put the low-fat cottage cheese in a bowl
  • Mix the fruit and the berries with the curd cheese

3 protein rich diet lunch recipes

Lunch # 1: Roman salad with chicken

Roman salad with chicken

What do you need:

  • ⅓ cup of red wine vinegar
  • 2 tablespoons of olive oil
  • 1 tablespoon of oregano
  • 1 teaspoon of garlic powder
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 6 cups of sliced Roman lettuce
  • 50 grams of cooked chicken
  • 2 medium-sized tomatoes
  • 1 medium cucumber
  • ½ medium size cut onion
  • 50 grams of black olives
  • ½ crumbled feta cheese

Preparation method:

  • Pour red wine vinegar into a bowl
  • Add lettuce, chicken, tomatoes, cucumber, garlic powder, onion, black olives and feta cheese
  • Mix everything together well

Lunch # 2: Tuna burger with salad

Tuna burger with salad

What do you need:

  • 1 tuna can on water or olive oil
  • 1 tablespoon of coconut oil
  • ½ sliced red pepper
  • 1 boiled egg (without the egg yolk)
  • ½ cup of oats
  • Oregano and ½ onion
  • Lettuce leaves
  • Lettuce dressing (to taste)

Preparation method:

  • Mix the tuna, egg white and dry oats together and place in a pan
  • Heat the coconut oil on low heat
  • Turn the burger around every now and then
  • Add the red pepper
  • Serve the burger with the paprika and salad

Lunch # 3: Boiled egg with cucumber and avocado

Boiled egg with cucumber and avocado

What do you need:

  • 1/4 avocado
  • 1 hard-boiled egg
  • 3 sliced cucumber slices
  • ¼ teaspoon of chili oil
  • Salt and pepper
  • (possibly a slice of wholemeal or spelled bread – can also be roasted)

Preparation method:

  • Boil the egg
  • Spread the avocado on the slice of bread
  • Place egg slices and cucumber slices
  • Add a little bit of chili oil
  • Add pepper and salt to taste

Check my article about the health benefits of avocado!

3 protein rich diet dinner recipes

Dinner # 1: Broccoli with fried salmon pieces

Broccoli with fried salmon pieces

What do you need:

  • 1 medium onion, cut into rings
  • 4 salmon pieces of 100 grams each
  • ½ stalk of broccoli
  • 1/4 teaspoon of salt

Preparation method:

  • Cook the broccoli
  • Fry the smoked salmon with the sliced onions
  • Serve the smoked salmon together with the broccoli

Dinner # 2: Fried shrimp with garlic

Fried shrimp with garlic

What do you need:

  • 10 large king prawns
  • 2 garlic cloves
  • 3 tablespoons of olive oil
  • 1 tbsp lemon juice
  • 4 tablespoons of parsley (chopped)
  • 4 tablespoons of basil (chopped)

Preparation method:

  • Peel the shrimp (leave the tail and head)
  • Heat the oil and fry the shrimp
  • Add garlic and herbs
  • Sprinkle lemon juice over the fried shrimps

Dinner # 3: Tartar with pickle and egg

Tartar with pickle and egg

What do you need:

  • 300 grams of tartar
  • 1 clove of garlic
  • 1 sprig of parsley
  • 2 medium-cut pickles
  • 1 raw egg *
  • Salt and pepper

Preparation method:

  • Cut the parsley fine
  • Serve the tartar together with the pickles and the raw egg
  • Add garlic and parsley
  • Add salt and pepper to taste

* The use of raw eggs is strongly discouraged for children, pregnant women and the elderly.

Quickly burn excess pounds and belly fat!!!!!

Check out the recipes book below!!

Train Your Taste To Trim Your Waist: A Simple Method To Love The Food That Loves You Back



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

man looking very tired resting his head on his hand

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

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

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

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

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

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

1. Feeling tired because of  eating simple carbohydrates

Two cupcakes on a table

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

  • Choose complex carbohydrates
  • do not eat too many carbohydrates

Simple carbohydrates

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

This gives a short peak in your sugar level.

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

The properties of simple carbohydrates:

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

Simple carbohydrates are products such as:

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

Complex carbohydrates

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

The properties of complex carbohydrates:

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

Examples of complex carbohydrates:

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

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

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

Replace simple with complex carbohydrates

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

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

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

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

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

2. Always tired due to a lack of magnesium

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

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

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

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

A list of products with magnesium:

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

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

3. Eat enough protein

A broken chicken egg

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

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

A healthy breakfast with egg

frying pan with egg

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

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

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

The ingredients:

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


  • a small teaspoon of chia seed
  • little red pepper


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

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

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

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

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

4. No more tired due to sufficient iron

Plate with pieces beef

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

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

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

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

A list of iron-rich foods:

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

5. Fatigue symptoms due to a vitamin B deficiency

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

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

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

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

6. Ensure sufficient Water intake

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

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

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

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

Do this for a few days and feel the difference!

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

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

Check out these protein bars!!

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




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

How many calories should you eat to lose weight?

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

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

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


Eating healthy is important

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

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

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




What is a calorie?

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

Smartwatch around mans wristBut what are calories?

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

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

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

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

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

Calories and weight loss

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

When you gain weight, you get too much energy.

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

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


How many calories do you need per day?

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

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

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

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

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

How many calories per day for weight loss?

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

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

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

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

Lose weight due to a low-carbohydrate diet

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

Different types of fuel

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

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

  • Carbohydrates
  • Proteins
  • Fats

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

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

Fats can also be used as fuel.


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

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

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

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

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



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

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

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

Where are proteins in? A few examples:

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

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

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

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


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

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

Counting carbohydrates

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

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

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

Lose weight by attuning to your hunger feelings

Calories needed

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

Continuously appetite through too many simple carbohydrates

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

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

Eat consciously and without distractions

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

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

Proteins also have a positive influence on your appetite:

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

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

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

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

Starting with a low-carbohydrate diet

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

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

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

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


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


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It’s time to start fasting! Intermittent Fasting?

Hungry man


It’s time to start fasting! Intermittent fasting?

Imagine that you have a lot more energy. Your body and mind become healthier and your metabolism works at top-level so that you achieve a better weight? And all without counting calories or eating balanced meals. Does it sound like music to you? Then say hello to the fast.

What is fasting?

Catholics FastingFasting is not the same as starving until you almost lose your life. Many people have this specter when you start on this. It is also not a diet. Literally fasting means that you do not eat or drink anything for a certain period.

It has been done for thousands of years, just think of Ramadan, where only eaten and drunk when the sun is down. Or to the Catholics, who do not eat sweets 40 days before Easter.

When eating, you eat in blocks. It is important to opt for fully-fledged products such as fruit, vegetables, nuts, healthy fats in these blocks.


Different ways to fast

Most people choose to fast in cyclical periods. You eat a period of healthy products, after which you do not eat anything for several hours. This can be done in the following ways:

Intermittent fasting

plate looks like clockIf you choose this form you will eat for 8 to 12 hours.

You can eat as much as you like, provided that it is healthy. It is a fairly easy form of fasting.

For example, you will eat your warm meal at 7.00 pm and then again at 7.00 am (or 11.00 am) the next morning.

This is easy to maintain because you spend many hours sleeping.


Calories restrictions

man wait until can eat againAnother way of fasting is to eat all day, but to limit the number of calories considerably.

You eat 25% of your normal energy intake. Imagine you are used to eating 2000 calories a day. You only eat 500 per day.

This is difficult to sustain for longer.

It is fine to start a few days here, but in the longer term, it might be more convenient to choose a different form of fasting.

5: 2 diet

This is perhaps an alternative to the above. You eat normally five days a week, and two days 500 calories.

week calendar eat 2 days not                                                         

Vegetable and fruit diet

You eat only fruit and vegetables during the day. For dinner, you take a normal, nutritious meal.

a bowl of vegetables and fruit

Why would I want to fast?

Fasting is healthy. It resets the body and boosts your health. I give you a few examples:

Weight control

apple with centimeter aroundPerhaps an open door for you, but it is proven that fasting leads to weight reduction. That can be explained because you get fewer calories.

Fasting stimulates growth hormone

The growth hormone (HGH) is produced in the pituitary gland. It is made during sleep. We need this hormone. It repairs cells and tissue, which is necessary. Another important function of HGH is that the body is stimulated to burn fat. This is useful if you also want to lose weight!

sleeping woman


Inhibition inflammatory processes in the body

Research shows that intermittent fasting helps the body to fight against inflammation and infections. The body becomes healthier.

strong heart

Less chance of type 2 diabetes

Type 2 diabetes is really a disease of affliction, which is becoming more common.

Insulin resistance diagramWhen the blood sugar rises, the pancreas makes insulin. Insulin ensures that blood sugar is converted into energy or fat. If we eat a lot of carbohydrates, the pancreas continually makes insulin.

The cells can become insensitive to insulin. This means that they do not respond, or too little, to the insulin.

The pancreas is going to make even more insulin. There will be a surplus of insulin. The result is that the pancreas becomes exhausted and gets a loss of function.

Type 2 diabetes occurs. You can prevent this by fasting.

You live longer

This is perhaps the best reason to regularly fast. Studies showed that if rats were fasting every day they lived longer than the control group who did not.

Grandparents with the grandchildren

Fasting reduces the triglyceride content

showing artery with LDL and HDLIf the cholesterol level in the blood is too high, the triglycerides are often also increased.

These two together constitute a risk for cardiovascular disease.

By fasting intermittently, you lower both cholesterol and triglyceride levels in the blood and reduce the risk of cardiovascular disease.

How do I handle the fast?

Enthusiastic about fasting? I give you some tips to make it easier.

Check out my other article about different ways of fasting!

1. Decide first which form of fasting you will do

I advise you to start simple. Choose for intimidating fasting. Eat 12 hours and 12 hours. If you do this well you can raise it to 14 hours of fasting or 16 hours of fasting .. I advise you to fast longer than 18 hours.

If you have fasted often you can also do the 5: 2 combination. So 5 days ‘normal’ food and 2 days 500 calories.

2. Set goals

  • What do you want to achieve with fasting?
  • Lose weight?
  • Become more energetic?
  • Being healthier?
  • Better in your own skin?

Write it down and hang it on the fridge for example during fasting.

In a difficult moment you remember why you do it.

3. Create a weekly menu

If you are going to fast, it helps if you know in advance what and when you are going to eat something. Make sure you have it in-house so that you are not tempted to buy (and eat) something else.

4. Listen to your body

Fasting is sometimes quite difficult. Your body has to get used to this and “whines” for tasty or healthy food.

Check out my article about; New habits take time to make it your own.

But listen to the signals from the body! If your, body indicates absolutely something to eat then admit. Do not be tough and just eat something.

There are no strict rules for fasting. If it does not work now, then maybe the next time.

Can anyone just fast?

No!! If you suffer from a serious illness, diabetes or hyperglycemia, you can not just fast.

That can have consequences for your health.

Do you doubt whether fasting is suitable for you? Consult an expert first.


Fasting is not the same as eating nothing at all.

You can do fasting in different ways.

You eat in blocks or in days, interspersed with not eating or severely restricted calorie.

Fasting is a boost to your health. You feel more energetic and healthier.

What are you stopping to fast?



Important: Leave your reaction and any additions below.

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



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What are the health benefits of avocado? + 5 Recipes


Avocado mix

What are the health benefits of avocado?

What makes avocados so popular is the taste and the many health benefits and nutrients they have to offer. What these (proven) health benefits are, you will discover in this article.

The taste is also not entirely unimportant for the success of the avocado. They can greatly enrich all kinds of dishes.

How to enjoy avocado while boosting your health can be read in the 5 recipes with which I will conclude this article.

What you will learn in this article:

  • What the nutritional value of avocados is
  • What the health benefits are
  • That you can also use avocados to care for your skin
  • 5 delicious recipes

What are avocados?

Hash-AvocadoAn avocado is a pear-shaped fruit. They fall into the category of berries. Depending on the variety, they can be 7 to 20 centimeters long and over 2 kilos heavy.

The avocado was cultivated for the first time in Mexico some 2500 years ago.

Most avocados that you find in the western European supermarkets are of the variety ‘Hass’.

The Hass avocado is the most cultivated variety. This is due to its taste, shelf life and high harvest yield.

This Hass avocado weighs between 200 and 300 grams each. The skin is green which turns black-brown during ripening. The peel feels rough and lumpy.

when is the avocado ready to eatIt is often difficult to judge whether an avocado is completely ready to eat.

A trick to find out here is to get the little stick out of the tip of the avocado.

If the avocado is ready to eat, you will see that the spot where the pit was it’s white-green in color.

Avocados almost always are eaten raw. If they are heated (100 degrees or warmer), a molecular reaction takes place which causes the taste to change. They turn brown and start to taste like quinine (a ‘tonic’ taste).

Avocados will therefore never cook or bake you so quickly, though it is possible.

Avocado burritoIf you put avocados on a warm toast or if guacamole does on your burritos then they will not be sufficiently heated to spoil the delicious taste and creamy texture.

The special thing about avocados is that they are rich in fatty acids. They contain, among other things, the healthy omega 3 fatty acids. A fatty acid that you find particularly in foods of animal origin and in seeds and nuts.

Furthermore, minerals, vitamins and dietary fiber are well represented in avocados.

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

Healthy food prepare in kitchen by woman

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

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

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

Then this article is written for you!

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

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

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

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

How can you lose weight quickly?

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

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Ketogenic Diet: Explanation, Diet, 9 Recipes and 4 Hazards

Keto diet food displayed

Ketogenic Diet: Explanation, Diet, 9 Recipes and 4 Hazards

Curious about what a ketogenic dietis and what the keto diet experiences are? Do you want to know what you can eat with the ketogenic diet?

The ketogenic diet, also called keto-diet, is the weight lost method of recent years. With an increasing popularity, the ketogenic diet is back as one of the most popular food trends in the modern world. Not only as a short-term diet that is used for the last kilos but also as a lifestyle to settle for good with the dominance of carbohydrates.

Contrary to what you probably think, the keto diet meals are far from dull and tasteless!

In hitting the state of ketosis gives countless benefits when it comes to lose weight and weight loss. But the keto diet is also controversial and different from a low-carbohydrate diet.

This is what you will learn, among other things:

  • What makes the keto diet so special
  • The best keto diet recipes (including keto breakfast!)
  • Whether the keto diet is dangerous for you
  • The positive and negative keto diet experiences
  • What you can and can not eat with the ketogenic diet
  • And much, much more ….


What is a ketogenic diet?

Ever heard of the ketogenic diet? Probably. It is also called ‘the keto diet’. But what exactly is the keto diet?

Keto-Food-PyramidThe ketogenic diet is a low-carbohydrate diet that focuses on high-fat foods. In other words: you eat a lot of fats and as little carbohydrates as possible.

The keto diet has many similarities with low-carbohydrate diet (think of the popular Atkins diet).

There is, however, a difference between the keto diet and the low-carbohydrate diet:

The low-carbohydrate diet, as the name suggests, focuses primarily on avoiding carbohydrates.

In the keto diet, you mainly emphasize high-fat foods to stimulate fat burning. You drastically reduce the intake of carbohydrates and replace them by eating a lot of fats.

Your body comes through the removal of carbohydrates (carbohydrates are broken down in your body to glucose as an important energy source) after a few days in the metabolic state called ketosis.

Do you make unnecessary mistakes that slow down the weight loss?

Do this test and discover your “Slimming IQ”.

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