Protein-rich Nutrition: Foods that contain most protein​​! Top 35​

foods that contain most protein

Protein-rich Nutrition:  Foods that contain most protein! Top 35

 

No matter what diet you follow, you always need proteins. They are the building blocks of your body. They contain amino acids that your body can not live without.

The immune system needs proteins for the production of antibodies and they are necessary for maintaining and maintaining your muscles. Furthermore, they are involved in your hormone management and important for healthy skin, bones, nails and even your hair.

If you want to lose weight or if you exercise, it is extra important to pay attention to your proteins. Why keep on reading!

What you will read in this article:

  • Why proteins are important during weight loss
  • Why proteins are important as your sport
  • How much protein you need
  • What is the best protein-rich diet

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Why proteins are important during weight loss

There are 3 macronutrients: carbohydrates, fats and proteins.

For a long time, it was thought that you can best lose weight by eating low-fat. The reasoning behind this seemed logical; body fat had to come from fat from the diet, right?

Ironically, obesity and obesity increased enormously when health organizations started giving low-fat guidelines in the 1970s. Manufacturers threw themselves on the production of low-fat and fat-free food.

low-fat vs overweight

With the removal of fat from the food, the taste was also removed. Products were conveniently flavored with cheap sugars. Money in the drawer for the manufacturers and the consumer happy with tasty and low-fat food.


They did not realize that this was the starting shot for a worldwide pandemic of overweight, obesity and welfare diseases such as type 2 diabetes.


Since the nineties, people are slowly becoming aware that added sugars and refined carbohydrates make us fat and not so much the fats. This was the period in which the first low-carbohydrate diets started to supplant traditional low-fat diets.

Many studies have shown that low-carbohydrate diets work better than low-fat diets.

It is precisely the surplus of carbohydrates that our bodies turn into body fat through which we arrive.

Carbohydrates can be seen as the preferred fuel of the body. Your body will first address this energy source before it switches to the burning of fats and proteins.

low-carbohydrate mealBy eating less carbohydrates, such as with the low-carbohydrate diet, you force the body to burn fat too. This is roughly how the low-carbohydrate diet works. If you want to know more about it, in my article on the low-carbohydrate diet I will go into this in more detail.

Nowadays many diets are based on a limitation of the amount of carbohydrates. Examples are the paleo diet, the protein diet, the South Beach diet and the keto diet and there are dozens of them.

What the good diets have in common is that they have included enough protein in the diet. And that is not for nothing.

As said, the body switches to the burning of fats and proteins if it can not get enough energy from carbohydrates. That the body is going to burn fat is exactly what we want, we lose weight.

That the body is also going to burn proteins is something that is not desirable. We really need these proteins to preserve our muscle mass.

I am no bodybuilderNow you might think something along the lines of ‘nice and important, I am not a bodybuilder, I just want to be slim’. But that muscle mass is more important than you might think.

Our metabolism is directly linked to our amount of muscle mass. This is why the average man needs more calories than the average woman; the average man has more muscle mass than the average woman.

The amount of calories we burn per day for a kilo of muscle mass is about 80 kcal, even if you are not active. If you are going to lines then you want to avoid loss of muscle mass as much as possible.


With the loss of muscle mass, your metabolism deteriorates and it becomes increasingly difficult to lose weight.


In order to prevent the loss of muscle mass during the process, it is important that sufficient proteins are included in the diet. Proteins that your body may burn in addition to the proteins for the maintenance of your muscle mass.

Some diets, such as the crash diet, for example, are very focused on losing weight as quickly as possible. Such diets are notorious for having relatively few proteins because of the large calorie restriction. As a result, muscle mass is lost and the metabolism recedes!

There are also other reasons why proteins are important if you want to lose weight. In this way, proteins ensure an increase in metabolism and reduce the appetite. For example, eating protein gives a much better feeling of satiety than eating carbohydrates or fats.

Do not think now that you have to throw yourself completely on the proteins if you want to lose weight. Eating too much protein is not healthy. With a protein diet, you eat a lot of protein. In my article on the protein diet, I discuss the 5 possible dangers of eating a lot of proteins.


For a healthy weight, it is optimal that 30% of the kcal you eat consists of your proteins. This is twice as much as what the average Western diet currently consists of.


Later on, I will give you the foods that are suitable for losing weight and are also high in protein.

Why proteins are important as your sport

I can be shorter about this. Your muscles need proteins to recover and become stronger. It’s that simple.

By training, you get slight damage to the muscle tissue. To be able to repair these damages, proteins are needed. If you train while eating insufficient protein, then:

  • The recovery after the training lasts longer
  • Reduce muscle strength and muscle mass
  • The performance deteriorates

How much protein you need when you exercise depends on the intensity of the sport. During strength training, the muscles will get more damage than with endurance sports, so that more proteins are needed for the recovery.

How much protein do you need

In order to determine your protein requirements, you can use the following guidelines:

  • Non-athlete: 0.8 to 1 gram of protein for every kilogram of body weight
  • Recreation athlete: 1 to 1.2 grams of protein for every kilogram of body weight
  • Endurance athlete: 1.2 to 1.7 grams of protein for every kilogram of body weight
  • Strength athlete: 1.7 to 2.4 grams of protein for every kilogram of body weight

Amount of protein for people who eat vegetarian or vegan

People who only eat plant-based foods need more protein. Later on, I will explain why.

The following guidelines can be used:

  • Non-athlete: 1 to 1.25 grams of protein for every kilogram of body weight
  • Recreation athlete: 1.25 to 1.5 grams of protein for every kilogram of body weight
  • Endurance athlete: 1.5 to 2.1 grams of protein for every kilogram of body weight
  • Strength athlete: 2.1 to 3 grams of protein for every kilogram of body weight

It is not useful to go ‘on safe’ and to eat a lot of proteins. It has no effect, on your recovery, muscle mass or performance, if you eat more protein than you need.


The lower limit of 0.8 grams of protein for every kilogram of body weight can be seen as a minimum amount to prevent deficiencies, not as a value for optimal health.


The best protein food

Enough background information about proteins. You are here because you want to know what the best protein food is. Before we dive into it I will still define what I mean by good protein food.


Good protein-rich food should not contain added sugars or refined carbohydrates in my view.


This means that many protein bars and diet cakes are out, there is often a lot of sugar added for the taste.

Furthermore, the amino acids that make up a protein are important. There are 22 of which the body can make 13 from other amino acids. The remaining 9 must come from the diet and are therefore called essential amino acids.

If a food contains all the essential amino acids and proteins are easily absorbed than we talk about high-quality protein. These are, in particular, the food products of animal origin, which supply our body high-quality protein.

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Protein and vegetarian or vegan food

vegan-protein-sourcesMany plant sources of proteins provide your body with a limited number of different amino acids. This is an important point of attention for people who eat vegetarian or vegan food.

They will not only have to make sure they get enough protein (which is more difficult), they will also have to see if they get all the essential amino acids.

Especially for athletes and in particular for children in growth, extra attention will have to be paid to this.

Ensure that there are enough different amino acids for people who can only eat vegetable food by eating as varied as possible in terms of protein sources. For example, grains contain other amino acids than legumes, for example.

For proteins from many plant foods, it is also true that they are difficult to digest. It is the combination of the amount of amino acids and digestibility that determine the quality of a protein source. Someone who only eats vegetable foods will therefore have to eat more protein. As a guideline, 25% extra proteins can be used.

# 1: Eggs

Egg is the best protein source there is. Eggs contain all amino acids that are also easily absorbed. They are very healthy, eat more eggscheap and are hard-boiled and easy to carry.

Most proteins are in white and most fats are yellow.

Some people therefore only eat the white of the egg. The egg yolk, however, contains many (fat-soluble) vitamins that are lost.


Organic free-range eggs are preferred, these eggs contain more healthy omega 3 fatty acids.


Vitamins contained in eggs are: vitamins A, E, K, B1, B2, B5, B6, folic acid and B12.

Eggs are also a good source of minerals. They contain the following minerals: calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese and selenium.

For a long time, eggs were seen as a health risk rather than a healthy diet, because of cholesterol in eggs. Cholesterol in food, however, hardly affects cholesterol in the bloodstream.

In short, it means that you can simply eat eggs if you have too high cholesterol. It is precisely the added sugars and refined carbohydrates that you should avoid if your cholesterol is too high.

Because eggs have an animal origin, they are not suitable for vegans and lacto vegetarians. They are suitable for ovo-vegetarians, lacto-ovo-vegetarians and pescotarians.

A egg contains 13 grams of protein per 100 grams. Incidentally, for the most part, there is water; 73 grams per 100 grams.

# 2: Chicken fillet

Stuffed chicken breastChicken fillet is the most popular protein-rich food after egg. For example, chicken fillets are on the menu for almost every body builder, next to eggs.

Chicken fillet is as popular as a protein source because it contains a minimal and negligible amount of carbohydrates and fats while it is rich in proteins and essential amino acids.

In addition, chicken fillet is easy to prepare and is suitable for many dishes.

Per 100 grams chicken fillet contains 23 grams of protein.

# 3: Turkey fillet

Turkey fillet and chicken fillet are easy to compare. They can both be prepared and used in the same way. Turkey fillet contains slightly less protein and slightly more fats than chicken fillet.

Per 100 grams turkey fillet contains 21 grams of protein.

# 4: Lean beef

Beef is also very rich in proteins and amino acids. And if you follow a paleo or ketogenic diet, you do not have to go for the

steaklean cuts of beef. The pieces of beef with fat edges are then even desirable.

Beef contains about 22 grams of protein per 100 grams.

Beef is an excellent source of vitamin B12 and of the well-absorbed heme iron. The heme iron from animal products is much better absorbed than the non-heme iron from plant products.


If you can miss the money, then you can best go for organic beef from grass-fed cows that have walked around in the pasture. The meat of these animals contains considerably more good fatty acids, vitamins and antioxidants.


.Beef is also an excellent natural source of creatine. Especially for bodybuilders, this amino acid is important because it promotes performance and muscle volume.

# 5: Squid

Squid is a superior source of high-quality protein. 100g squid accounts for a whopping 30 grams of protein. In addition, such a portion gives you 6 times the recommended daily amount of vitamin B12.


Do not be afraid to buy frozen squid. The freezing of the squid ensures that the meat becomes tender.


# 6: Tuna

Fish is a good animal protein source in addition to meat. Tuna is the most popular fish species as a protein source. This is Tuna healthybecause tuna is low in both fat and calories.

Tuna contains no carbohydrates and less than 1 gram of fat per 100 grams. This minimal amount of fat also consists for a large part of the healthy omega 3 fatty acids (243 mg / 100 grams).

Per 100 grams, tuna is good for 23 grams of high-quality protein. For the rest, tuna consists of water, so that it only supplies 108 kcal per 100 grams.

Tuna contains a healthy dose of vitamins and minerals. Especially the B vitamins are well represented.


Tip: use canned tuna to quickly and easily add protein to your salad.


# 7: Salmon

Salmon should certainly not be missing in your diet. Besides salmon being an excellent source of high quality protein, it is healthy salmonone of the best sources of omega 3 fatty acids.

The best you go for wild salmon. Cultured salmon contains much more omega 6 fatty acids and saturated fatty acids. To benefit from the health effects of omega 3 fatty acids, a good ratio between omega 3 and 6 fatty acids is important. Because many foods already contain a lot of omega-6 fatty acids, you will have to keep them as low as possible and you can better choose wild salmon.

Atlantic wild salmon accounts for 2 grams of omega 3 fatty acids per 100 grams and 20 grams of high-quality protein.

# 8: Parmesan cheese

Looking for a cheese that is extremely rich in protein? Then you can best go for Parmesan cheese. This Italian cheese is Parmesan cheesegood for a whopping 40 grams of protein for every 100 grams!

Parmesan cheese contains 26 grams of fat per 100 grams, which is a lot but little compared to many other types of cheese.

Most cheeses, such as Edam and Gouda, are carbohydrate-free, making them particularly suitable for low-carbohydrate diets. Parmesan cheese, in contrast to many cheeses, contains carbohydrates: 3 grams per 100 grams.

# 9: Anchovies

Anchovies contain as many high-quality proteins as salmon: 20 grams per 100 grams. And almost as many healthy omega 3 fatty acids: 1.5 grams per 100 grams.

# 10: Almonds

Nuts are healthy; they are a good source of vegetable proteins, healthy fatty acids and dietary fiber.

AlmondsAlmonds contain 18 different amino acids. However, in less favorable proportions than animal protein sources such as eggs, meat, poultry and fish.

The best is to eat unroasted almonds. When burning nuts, the healthy fatty acids start to oxidize, causing them to lose part of their health value.

Almonds deliver about 19 grams of protein, 52 grams of fat and 10 grams of carbohydrates per 100 grams.


Because nuts are so rich in fats, they contain a lot of calories. Almonds deliver 609 kcal per 100 grams. If you want to pay attention to your waiste line, then this is something to be reckoned with.


To benefit from the health benefits of almonds, you are fortunate enough to have a hand per day (15 to 30 grams) enough.

Almonds, along with walnuts, are seen by many nutritionists as the most healthy nut species. They are rich in minerals such as magnesium, phosphorus, copper and manganese.

# 11: Hemp protein powder

Hemp seed is a special vegetable protein source. It is a superior vegetarian source of essential amino acids.

Hemp powderAll essential amino acids are present and are also better to digest than the proteins from other vegetable sources such as nuts, grains and legumes.

Hemp seed is also a good source of minerals, vitamins and healthy fatty acids. It even contains more healthy fatty acids than flaxseed.

Hemp seed is already rich in protein (31 grams per 100 grams), but if you want more protein, you can go for hemp protein powder. This is made by pressing the oil out of hemp seed. This separates the fats from the proteins.

The pulp that remains behind is extremely rich in proteins and is the basis for protein powder. You can use this powder for making a protein shake or you do it through a smoothie. This protein powder contains no less than 47 grams of high-quality protein per 100 grams!

# 12: Pork tenderloin

Pork tenderloin is rich in high-quality protein: 23 grams of protein per 100 grams. In addition, it contains no carbohydrates but 3 grams of fat.

If you follow a ketogenic or paleo diet then you can go for the greasy pieces of pork. For example, breakfast bacon contains 15 grams of protein and 38 grams of fat per 100 grams.

# 13: Mackerel

Mackerel, like most fish species, is a good source of high-quality protein. Mackerel contains 24 grams of protein per 100 grams and falls into the category of fatty fish that are rich in the important omega 3 fatty acids.

# 14: Herring

Another fat type of fish that we eat in the Netherlands is herring. Herring is good for about 19 grams of protein per 100 grams and is a very good source of omega 3 fatty acids.

# 15: Shrimp

The nice thing about shrimp is that they do not contain many calories and still deliver a lot of protein. They are good for about 19 grams of high-quality protein per 100 grams.

Shrimps are a good source of omega 3, selenium and vitamin B12.

# 16: Cod

Cod is not a fatty fish species and is therefore an excellent source of low-quality protein. Per 100 grams accounted for 16 Codgrams of protein and only 0.7 grams of fat and 72 kcal.

Despite the fact that cod is a lean fish species, this fish still gives you a healthy dose of omega 3 fatty acids: 450 mg per 100 grams.

Cod, like most species of white fish, is an excellent natural source of iodine.


This is important for people who eat little or no bread because they follow a low-carbohydrate diet or lifestyle.


In case of a deficiency of iodine, the functioning of the thyroid gland deteriorates and the metabolism slows down.

# 17: Walnuts

WalnutsWalnuts have many health benefits. They are good for heart and blood vessels because they are a good source of omega 3 fatty acids, monounsaturated fatty acids and essential fatty acids such as linoleic acid, alpha-linolenic acid and arachidonic acid.

Like all nuts, walnuts are also very high in calories due to the presence of the many fatty acids. They are good for 675 kcal per 100 grams and 14 grams of protein.

# 18: Nuts and peanuts

In addition to almonds and walnuts, there are more nuts that are rich in protein and healthy. These are:

  • Cashew nuts; 18 grams of protein per 100 grams
  • Hazelnuts; 14 grams of protein per 100 grams
  • Macadamia nuts; 9 grams of protein per 100 grams
  • Brazil nuts; 14 grams of protein per 100 grams
  • Pecans; 8 grams of protein per 100 grams
  • Pistachios; 18 grams of protein per 100 grams

To get the most out of the health benefits of nuts, you eat them the best, unroasted and unsalted.


Peanuts are not nuts but legumes. Peanuts are not as healthy as nuts because they contain a lot of omega 6 fatty acids. Ideally you eat just as much omega 3 as omega 6 fatty acids to prevent inflammation. That is why you should not eat too many peanuts and more often nuts.

Peanuts are extremely rich in protein: no less than 26 grams per 100 grams.

# 19: Gouda cheese

Gouda cheeseGouda cheese is available in many varieties, from young 30+ to 48+ and everything in between. The amount of proteins and fats varies, so check the packaging for the exact quantities.

As a guideline you can count on 23 to 30 grams of protein per 100 grams of Gouda cheese.

These are high-quality proteins that provide all essential amino acids.


Because of the high content of saturated fatty acids in cheese, you eat it better in moderation. Cheese made from ‘meadow milk’ contains more healthy omega 3 fatty acids.


# 20: chickpeas

humus-dipChick peas are legumes. Known dishes that serve as a basis are falafel and humus.

Per 100 grams, chickpeas deliver 15 grams of protein and a broad spectrum of different amino acids.

What makes chickpeas so healthy are the many dietary fibers and polyphenols in which it is rich.

By dipping some pieces of raw vegetables, such as cucumber, carrots, peppers and celery, into the humus you have a healthy and protein-rich TV snack.

Thanks to the proteins you get a satisfied feeling and you quiet the appetite.


Pro tip: make your own hummus (with a jar of chickpeas) based on extra virgin olive oil. This is rich in omega 3 and much healthier (and tastier) than sunflower oil (much omega 6) used by humus manufacturers as a basis.


# 21: Oatmeal

oatsOatmeal is probably the healthiest cereal there is. Full of healthy dietary fiber, B vitamins, magnesium, zinc and manganese. And of course proteins! 13 grams for every 100 # 22: Hüttenkäsegrams oatmeal.

Oatmeal is rich in carbohydrates: 63 grams per 100 grams. Fortunately, these are the healthy ‘slow’ carbohydrates so that oatmeal fits a healthy lifestyle.

Oatmeal contains all 9 essential amino acids making it suitable as a meat substitute. However, the proteins are not considered to be of high quality because these proteins are more difficult to digest as proteins of animal origin.

# 22: Hüttenkäse

huttenkase-saladCheese is rich in proteins. A disadvantage is that it is also rich in fat, which makes it caloric.

You have little trouble with hüttenkäse; it contains only 4 grams of fat and 98 kcal per 100 grams. This makes it a nice source of high-quality proteins.

Hüttenkäse is good for 12 grams of protein per 100 grams and is also a good source of calcium and vitamin B12.

# 23: Greek yogurt

Greek yogurtIn the supermarket you will find two types of Greek yogurt: the real Greek yogurt and a kind of fake variety that they call ‘Yoghurt Greek style’.

Yoghurt Greek style contains much less protein than the real Greek yogurt. For the proteins you can go the best, for the more expensive, real Greek yogurt.

Thanks to the many proteins in Greek yogurt, it helps against the feeling of hunger so that you eat fewer calories. And it is also good for your blood glucose.

Greek yogurt contains about 10 grams of high-quality protein per 100 grams while Yoghurt Greek style is around 4 grams.

 


Watch out with Greek yogurt varieties with a taste, to which sugars have been added.


# 24: Milk

People who follow my blog know that I am not enthusiastic about milk, to put it mildly. Nevertheless, milk is a good source of organic milk man drink direct from cowhigh-quality protein.

Milk contains about 3.5 grams of protein per 100 grams. Because many people drink several glasses of milk a day, it does tick with the proteins.

If you want to drink milk, keep it with one or two glasses a day and drink only organic whole milk. This will at least save you from a number of health risks that stick to milk. You can read more about this in my critical dairy review.

Instead of cow’s milk you can also drink goat’s milk or a vegetable milk. Goat milk contains as many proteins as ordinary cow’s milk and has the advantage, among other things, that it gives fewer problems for people with gastrointestinal complaints (such as with IBS).

A vegetable milk substitute that contains a lot of proteins is soy drink. These contain about 3 grams of protein per 100 grams. Be careful with soy drinks with a taste because of the added sugars.

Most vegetable milk replacers, such as almond or rice drink, contain almost no proteins. If you are going to drink it as a substitute for regular milk then you will have to supplement your proteins with other protein sources.

#25: Quinoa

Quinoa is a vegetable food product that not only contains all 9 essential amino acids but of which the proteins are also easily quinoa-saladabsorbable.

And what makes quinoa as a vegetable protein source really special is that the amino acids are present in almost perfect proportions (source, source, source), making it ideal for people who do not want to eat less or less meat.

Uncooked quinoa contains 14 grams of high-quality protein per 100 grams.

Quinoa can be used as an alternative for rice. Like rice, quinoa is a good carbohydrate source. The advantage of the carbohydrates in quinoa is that these carbohydrates are slowly broken down. This makes quinoa fit in a healthy lifestyle.

# 26: Lentils

Lentils are part of the legume family. This member of this family is also rich in proteins. Extremely rich in protein even. They Masala lentilsare one of the best vegetable protein sources and therefore the favorite of many vegetarians.

Uncooked, lentils contain 26 grams of protein per 100 grams. By boiling them, this is reduced to 18 grams per 100 grams due to the absorbed moisture.

All essential amino acids can be found in lentils and they are rich in B vitamins (especially folic acid) and minerals.

Cooked lentils are also good for up to 15 grams of dietary fiber per 100 grams.

The carbohydrates in lentils are difficult for the body to break down into glucose, which is favorable for blood glucose and health.

 

# 27: Kidney beans

In principle, all legumes and beans are rich in protein. Kidney beans I would like to highlight because these beans are particularly rich in protein: 9 grams per 100 grams.

Kidney beans are also a good source of dietary fiber and the starch in kidney beans makes the blood glucose rise more slowly than other starchy foods.

# 28: Pumpkin seeds

Throw away a spoonful of pumpkin seeds through your Greek yogurt. They are good for 7 grams of protein per 100 grams and a good source of fiber and minerals.

What especially makes pumpkin seeds so healthy are the many antioxidants it is rich in. These are good for heart and blood vessels and possibly protect against certain types of cancer.

# 29: Yogurt

I am not that enthusiastic about yogurt, just like about milk. Yoghurt, however, has a big advantage over milk: it contains healthy bacterial cultures that are good for keeping the intestinal flora healthy.


If you want to use yogurt then go for full and organic yogurt and do not eat too much.


Skyr yogurtsRegular yogurt contains about 4 grams of protein per 100 grams. Nowadays there are yogurt varieties that are richer in proteins and therefore, especially for strength athletes, can be worthwhile.

Skyr is popular among strength athletes. This is yogurt Icelandic style. This is naturally rich in protein while it contains no fat.

Skyr is good for 11 grams of high-quality protein per 100 grams.

Sheep milk yogurt can be an alternative to yogurt from cow’s milk. It contains 5 grams of protein per 100 grams.

Another alternative is goat yogurt, which contains 3 grams of protein per 100 grams.

# 30: Cottage cheese

Quark also has the disadvantages of dairy. It is usually richer in protein than milk or yogurt, so you have to eat less.

Cottage cheese is available in dozens of varieties. You can leave all variants with a taste better, these contain added sugars.

Cottage cheese contains about 5 grams of protein per 100 grams, but you also have varieties that are richer in proteins, up to 10 grams of protein per 100 grams.

# 31: Kefir

Kefir is a drink made from fermented milk. Lactic acid bacteria and yeasts break down the lactose (milk sugars) in milk, Kefirresulting in a healthy and protein-rich drink.

Kefir contains 12 probiotic cultures, while yogurt does not exceed 6. These probiotic cultures have a positive effect on health and are important for the balance between good and bad bacteria in the digestive tract.

Because the lactic acid bacteria and yeasts feed on milk sugars and not on proteins, the protein content of kefir is equal to that of milk: about 3.5 grams per 100 grams.

 

# 32: Tofu

fried tofuTofu is made by curdling soymilk. This meat substitute will meet many vegetarians in the fridge.

Tofu is as suitable as meat substitute because it contains all essential amino acids, in addition to important minerals such as iron, magnesium and calcium.

Tofu is neutral in taste so you can actually use it as you would treat cubes of chicken fillet in dishes.

100 grams of tofu gives you 12 grams of protein, 6 grams of fat and 1 gram of carbohydrates.


Be cautious with ready-to-eat meat substitutes that you can buy in the supermarket based on tofu. This often contains unhealthy additives such as sugars, refined carbohydrates and E-numbers.


 

#33: Tempeh

tempehTempeh is made from fermented soybeans. A fungal species that is good for health is used for this, it ensures that the nutrients are better absorbed.

Tempeh does have a distinct taste, unlike tofu. Tempeh, however, does take good flavors so that the taste is good to your hand.

Tempeh is richer in proteins than tofu. It is good for 17 grams of protein per 100 grams. And the beauty is that it provides you with all the essential amino acids.

Because tempeh is made from whole soybeans, it is rich in dietary fiber: 6.5 grams per 100 grams.

# 34: Vegetable

Vegetables usually contain only a small amount of protein. However, a few species stand out in a positive sense:

  • Bean sprouts: 7 grams of protein per 100 grams
  • Kale: 4 grams of protein per 100 grams
  • Brussels sprouts: 4 grams of protein per 100 grams
  • Avocado: 3 grams of protein per 100 grams
  • Spinach: 3 grams of protein per 100 grams
  • Broccoli: 3 grams of protein per 100 grams

# 35: Not healthy but a lot of protein

If you are talking about the proteins, there are other foods that you can eat.

They are not always healthy but they are:

  • Sausages (lots of saturated fats, salt and sometimes also trans fats and E-numbers)
  • Meat products (usually added sugar and / or starch and often also E numbers)
  • Peanuts (you better not eat too much of them, they are rich in omega 6 fatty acids while we need more omega 3 fatty acids)
  • Protein bars (many sugars have been added)
  • Diet shakes (mostly added to sugars)
  • Protein powder (these contain, with a few exceptions, added sugars and / or artificial sweeteners)
  • Fried food such as a chicken corn (trans fats, lots of saturated fat, E-numbers, lots of salt)
  • Ice cream (lots of saturated fat and sugar)
  • Milk drinks, chocolate milk, drinking yoghurt, iced coffee (sweetened with sugars or artificial sweeteners)

Elite Protein

The Bottom Line

The importance of eating enough protein can not be overstated.

It is the simplest, easiest and most delicious way to lose weight and have a better looking body. Period.

 

Important: Leave your reaction and any additions below.

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

 

 

 

 

 

7 Tips for Slow Metabolism / Slow Digestion + Schedule

slow metabolism weight loss

7 Tips for Slow Metabolism / Slow Digestion + Schedule

 

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

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

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

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

In addition, you will learn in this blog:

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

What is your metabolism?

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

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

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

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

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

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

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


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

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

However, this need is variable.

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

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

When do you get a slow metabolism?

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

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

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

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

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

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

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


The less you eat, the lower your metabolism becomes.

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


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Signs that your metabolism is affected

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

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

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

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

# 1 It is very difficult to lose weight

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

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

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

# 2 You easily gain weight

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

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

# 3 You get spontaneous binge eating

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

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

# 4 You are chronically fatigued

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

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

# 5 You often feel cold

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

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

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

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

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

# 6 You have a low libido

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

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

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

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

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

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

# 7 You feel dejected

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

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

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

7 Healthy tips to increase and improve your metabolism

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

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

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

# 1 Start eating more (and better) slowly

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

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

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

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

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

# 2 Schedule to improve your metabolism

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

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

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

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

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

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

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

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

# 3 Eat more proteins

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

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

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

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

Proteins are clearly very important.

Check out my articl about the  Protein-rich diet

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

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

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

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

# 4 Do strength training

Strength training is my favorite way to increase your metabolism.

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

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

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

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

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

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

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

# 5 Do HIIT Training

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

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

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

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

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

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

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

# 6 Make sure you sleep well

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

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

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

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

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

 

The Bottom Line

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

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

 

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

 

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Important: Leave your reaction and any additions below.

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

 

17 Tips to Quickly Reduce Your High Cholesterol without Medication

reduce high cholesterol without medication

17 Tips to Quickly Reduce Your High Cholesterol without Medication

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

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

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

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

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

This is what you will discover:

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

What is cholesterol?

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

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

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

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

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


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


Lipoproteins

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

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

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

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


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


LDL

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

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

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

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

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


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


HDL

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

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

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

HDL is also known as the “good” cholesterol.

VLDL

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

What is high cholesterol?

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

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

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

The following values apply to the total cholesterol level:

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

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

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

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

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

The following values apply to LDL cholesterol:

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

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

The following values apply to HDL cholesterol:

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

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

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

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

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

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

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

Measure cholesterol

Measure cholesterol

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

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

Causes too high cholesterol

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

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

Lifestyle factors that ensure high cholesterol are:

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

Other factors that can increase cholesterol are:

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

Overweight

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

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

(here you can calculate your BMI).

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

Alcohol

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

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

A slow working thyroid gland

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

Diabetes type 2

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

Medicines

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

How often does high cholesterol occur?

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

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

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

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

What doctors say about cholesterol-inhibiting drugs

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

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

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

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

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

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

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


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


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

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

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


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


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

Proven lifestyle advice for lower cholesterol

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

Slow thyroid gland

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

Familial Hypercholesterolemia

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

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

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

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

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

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

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


Warning beforehand!

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


17 tips to lower high cholesterol

The 4 most important tips for lowering your cholesterol are:

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

Tip # 1: Go lose weight!

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

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

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

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

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

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

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

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

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

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

The Keys study

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

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

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

The Keys Study

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

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

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

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


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


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

 

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

Tip # 3: Eat olive oil more often

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

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

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

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

Tip # 4: Eat an avocado every day

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

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

Tip # 5: Eat legumes

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

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

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

Tip # 6: Eat fatty fish

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

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

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

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

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

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

Tip # 7: Eat nuts

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

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

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

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

Tip # 8: Eat dark chocolate and cocoa

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

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

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

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

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

Tip # 9: Wholemeal products

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

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

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

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

 

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

Tip # 10: Garlic

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

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

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

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

Tip # 11: Eat fruit

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

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

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

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

 

Tip # 12: Eat vegetables

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

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

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

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

Tip # 13: Soy products

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

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

 

 

Tip # 14: Watch out with sugar

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

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

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

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

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

Tip # 15: Follow a low-carbohydrate diet

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

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

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

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

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

Do you want to follow a low-carbohydrate diet?

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

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

Tip # 16: Exercise

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

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

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

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

Tip # 17: Stop smoking

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

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

About cholesterol-rich foods

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

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

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

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

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

 


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


Finally

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

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

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

Important: Leave your reaction and any additions below.

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

 

 

12 Tips for Burning Fast Belly Fat + 5 Fatal Mistakes

tips for burning belly fat

12 Tips for Burning Fast Belly Fat + 5 Fatal Mistakes

 

About burning of belly fat or lose it, there is alarmingly much crap on the internet. Many of the tips are outdated, not scientific or rewritten from another site by an author without much knowledge of the subject.

That is why I will give you tips in this article 12 that do REALLY work and are scientifically founded. This is the best article that you will find (maybe ever) about how to lose belly fat or get rid of it!

In this article you discover:

  • Why breakfast is blocking fat burning
  • A way of exercising that burns 7 times more fat than cardio training
  • Why healthy fats stimulate fat burning
  • The 5 main causes of abdominal fat
  • The differences between burning fat for a man and woman
  • How you effectively burn belly fat with little time 3x 20 minutes per week

Let me get right to the point, I give you a warning …

Warning: losing local fat is not possible

It is not possible to lose local fat or lose weight around the abdomen, legs or buttocks. Have you ever seen someone on the beach with overweight but a super flat stomach?

Indeed, such people do not exist, and will never exist. Even with the best weight loss pills in the world, this will not work.

Below you see the most logical transformation per gender:

man-woman transformation

 

A survey shows that the vast majority already knows that local fat loss is not possible. So you can not only reduce fat on your stomach, legs, buttocks or other body parts specifically.

Burn belly fat: differences between men and women

There are a number of differences between men and women when it comes to belly fat.

What is too much belly fat?

To determine whether you have too much belly fat and you actually have to reduce it, you measure the abdominal circumference. The following applies here:

  • Men: too much belly fat if the abdominal circumference is 94 centimeters or more
  • Women: too much belly fat if the abdominal circumference is 80 centimeters or more

In which location do you store belly fat?

When a man stores fat, he does this mainly on the stomach, while women it is on the abdomen, hips and thighs.

For whom is belly fat loss more difficult?

For women, losing belly fat is more difficult, because the female body stores more fat for fertility purposes.

This has evolved evolutionarily to have enough energy for the fetus during the gestational period.

Lose weight on the belly: how do you get a flat and tight stomach?

For men and women working to get a flat and tight stomach is in the same way, only it is more difficult for the woman to make the muscles visible.

Fortunately, that is not such a problem, because almost all women do not necessarily want to look muscular. They want a flat stomach without too much fat.

From which fat percentage do you have a flat stomach?

Here is the rough rule:

  • Men: a fat percentage of approximately 13 to 16%
  • Women: a fat percentage of approximately 19 to 22%

From which fat percentage do your abdominal muscles become visible?

Here is the rough rule:

  • Men: a fat percentage of approximately 12% or less
  • Women: a fat percentage of about 18% or less

Here you see a picture to get an idea of fat percentages in men and women:

fat percentages in men and women

Keep Track YOUR Fitness Level. BEST SMARTWATCH CHECK OUT HERE!

Let us now discuss the 5 FATAL Mistakes that does not or hardly reduce abdominal fat.

Losing weight belly Fat:  Mistake # 1: to lose fat with cardio training

This may come as a shock to you, but if you want to get rid of belly fat or lose fat, cardio (for example running) is not the best way!

It is true that you burn calories from cardio training, but you also pay a price for it. Here are the disadvantages, especially with long-term cardio:

  • A major production of the anti-stress hormone cortisol. This hormone is released as a response to stress and tries to limit the damage that stresses causes as much as possible. However, this hormone leads to fat storage, especially around the abdominal area.
  • A decrease in testosterone, while this hormone stimulates fat burning. And yes, this hormone is also important for women!
  • The effect on insulin sensitivity is rather low, so the fat storage does not necessarily become lower.

Later in this article, I will explain what kind of training you can do better.

Lose weight belly fat mistake # 2: make fat food the enemy

You do not become fat by eating fat. There are also many good fats such as nuts, olive oil, avocado, fatty fish, etc.

These fats contain calories, but give a longer satiated feeling. In addition, they activate insulin to a low level, which only stores fat at too high values.

With some fats like coconut oil, you stimulate the fat burning and you can lose more belly fat and get away. Later in this article, I will further discuss healthy fats.

Losing weight belly fat mistake # 3: losing belly fat with abdominal exercises

Some people think that you only can get a tight stomach (6pack) with abdominal exercises, but that is far from the truth. Your diet is much more important to reduce and lose belly fat.

This reminds me of a well-known pronunciation:


Abs are made in the kitchen!


Abs are made in the kitchen! With abdominal exercises you can make sure that the stomach is less likely to hang, and so that it becomes tighter. Especially after the pregnancy, this can be a godsend.

If you strengthen your abdominal muscles, they can also be more ‘defined’. This means that the shape of the abdominal muscle blocks becomes more visible.

But in addition, abdominal exercises mainly provide stronger abdominal muscles, less chance of low back pain, preventing injuries and improving the balance and stability in daily activities such as standing, walking, sitting, etc.

 

Lose weight belly fat mistake # 4: want to remove belly fat with pills

That this is a mistake seems logical, but still, there are people who believe in fairy tales about quick losing belly fat.

Bubble, bubble, toil and trouble, a flat and tight stomach with a pill!

Do not start this mess! There is a healthy pill that helps to lose belly fat and get a tight stomach, namely the omega 3 pill, but more about that later.

Lose weight belly fat mistake # 5: go on a diet

It is by now a bit tiresome to point people to this, but diets do not work, not even to get a flat stomach!

Approximately 2 out of 3 people even come from a diet, and the other 1/3 loses barely kilos.

Do not start with it!

The five leading causes of belly fat

The cause of too much belly fat and overweight is an unhealthy lifestyle. Nothing more and nothing less! This consists of 5 causes:

  • Consume more calories than burn (note: I discuss exceptions below)
  • Overeating simple/refined/processed carbohydrates
  • Eating processed food
  • No to very little movement
  • Long-term / chronic stress

If you have a flat stomach, that does not necessarily mean that you are healthy! Organ fat, also called visceral fat, is actually worse than the belly fat that you see on the outside.

Organ fat is related to type 2 diabetes, high blood pressure, high cholesterol, cardiovascular disease, cancer and many more diseases.

The following 12 tips to get rid of belly fat below where more is explained per tip … let’s start! Below are the 12 ‘tips’.

Tip # 1: skip breakfast occasionally (important!)


But Tommy, does that slow down your metabolism and that is unhealthy?


No! Far from it even.

The idea that your metabolism slows when you skip a meal has never been scientifically proven. It has always remained a theory and has never been confirmed. It is therefore quite bizarre how deeply rooted this belief is in people. I call this the ‘metabolism myth’.


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


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

Fasting for shorter periods speeds up your metabolism. A study with 11 men shows, for example, that your metabolism accelerates by 14% if you fasting for 3 days. Now that 3 days is debatable, because other studies show that your metabolism remains unchanged in 3 days of fasting.

skip breakfastThat skipping a meal (such as breakfast) is unhealthy, is also a myth. Here a number of scientifically proven health benefits of skipping breakfast at a glance:

  • Your insulin sensitivity increases, making fat burning possible
  • The amount of growth hormone HGH increases, which accelerates fat burning
  • It starts the repair of cells
  • Your blood pressure goes down
  • You extend your life expectancy (up to 30% in rats)
  • And much more…

The idea that breakfast is the most important meal of the day you can throw that in the trash!

The only drawback is that you can get a taste for bad food such as sweets and fast food, so you have to stick to it and then have lunch! With tip 2, 3, 7 and 8 below you can lower your appetite for food. Incidentally, research shows that it is relatively simple to skip eating meals.

But why does skipping breakfast is so good for fat burning?

Good question!

This is pretty easy to explain. Your body uses two energy sources, namely:

Your body can now be in one of the 2 positions:

  • Position 1: sugar burn
  • Position 2: fat burning (also called ketose or fat adapted)

In position 1, the body starts using glucose as an energy source. When the glucose runs out, the body starts to respond to a glucose supply. This is glycogen, which is mainly stored in the liver and muscles.

In position 2 will appeal to body fat stores for energy.


PAY ATTENTION!

To get in position 2, you need 6 to 8 hours NO food! So if you wake up in the morning, after hopefully about 8 hours of sleep, your body is in fat burning mode.

And what do most people do? Right … have breakfast!


You understand now likely that the body immediately switches to position 1, namely the sugar burning. Unfortunately, you no longer burn fat.

The best thing is to skip breakfast occasionally – 1 to 3 times a week – so that your fat burning continues to work. If you have breakfast, I advise you to tip 2.


But Tommy, I have no energy and I get dizzy!


No energy? Nonsense, because you use fats as an energy source and there you can get more than 2 times more energy than sugars because 1 gram of carbohydrates equals 4 kcal while 1 gram of fats equals 9 kcal.

lightheaded dizzyBut it is true that you can get dizzy. That is because your body has always been accustomed to sugar burning and now has to switch. You force your body to burn fat and for that, the body has to adapt. We also call this ketosis, the state in which you burn fat.

Therefore, in the first 1 or 2 weeks that you do this, you will sometimes feel as energyless or dizzy, but not afterward. For the ultimate fat burning, you sport before you go for lunch. I advise you to do that around 12 o’clock.

It is therefore advisable to do the following 1 to 3 times a week:

  1. Skip your breakfast
  2. Exercise/exercise around 11 o’clock (can also do some simple exercises at home)
  3. After the sport, we have a full lunch after 12 o’clock

To burn fat when you are asleep, I advise you not to eat after 8 o’clock in the evening! You eat between 12.00 and 20.00, but you eat as much as you normally would.

The period in which you are allowed to eat is therefore reduced to 8 hours, which is the most regular form of intermittent fasting. This may be difficult to combine with your work and lunch times. So you have to see for yourself how you can do this in a practical way for you.


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


Tip # 2: breakfast with protein

To always skip breakfast is also a bit exaggerated. It is sometimes advisable to surprise your body so that you challenge it, because everything you challenge becomes stronger.

There are three reasons for avoiding carbohydrates in the morning:

  • It ensures that the body stays more in the fat burning position
  • Carbohydrates have a high through-eating factor
  • Carbohydrates ensure a high production of insulin

I am talking about processed carbohydrates such as bread. Incidentally, that does not mean that you can never or cannot eat bread again! See also tip 8.

protein rich breakfastThe reason to eat protein in the morning is that research shows that it gives you a full feeling. Because of this:

  • People think 60% less likely to eat
  • People have 50% less sense in snacks in the evening
  • Eating people more than 400 calories per day less!

So this is an excellent way to get more belly fat away.

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


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


Tip # 3: eat more healthy fats

healthy omega-3 fatsThis sounds contradictory for some people, but you lose more body fat if you eat enough healthy fats and reduce carbohydrates, instead of eating as little fat as possible.

In addition, you should certainly not leave carbohydrates completely. Your brain always needs a little glucose and restore your muscles with glucose. The best source of carbohydrates is vegetables, fruit and oatmeal instead of bread, pasta, potatoes or rice.

It is important to eat the right fats. These are especially the fats that contain omega 3 fatty acids. These have the following advantages:

  • They lower your cortisol level or stress
  • They stimulate fat burning, which reduces your fat percentage
  • They suppress the hunger

Omega 3 fatty acids can be found especially in oily fish if:

  • salmon
  • Mackerel
  • Herring
  • Tuna
  • Sardines

You should eat fatty fish 2 to 3 times a week to get enough omega 3 fatty acids. If you do not make it or eat little or no fish anyway, I advise you to take an omega 3 supplement, in addition to eating healthy fats.

The best supplement for this is Minami Nutrition MorEPA Platinum 60 Softgels. If you still want to use those weight loss pills, they will be most effective! Scientists have determined that these capsules greatly increase fat burning.

How much do you have to take? Science shows that 1000 mg per day is optimal. The 1000 mg should then be EPA and DHA. The percentage of EPA and DHA per capsule (often of 500 mg) is stated on the packaging.

MorEPA soft gels contain the fatty acids EPA and DHA, which have a positive impact on the motivation centers in the brain, so even if you want to exercise this is a good outcome. If you are a vegetarian, you can go for algae oil. If you want a cheaper but also qualitative capsule, you can go for fish oil.

In addition, make sure that you do not use margarine, low-fat margarine and sunflower oil for baking and roasting. Instead, use real butter such as butter, grass butter or coconut oil instead.

Coconut oil, in particular, has many advantages, including the promotion of your metabolism and fat burning. It is a myth that saturated fat like coconut oil is bad for you. Behind that kind of advice, there are often interests of the food industry that want to keep their profits on margarine.


Summary tip # 3: eat more omega 3 fatty acids in the form of fatty fish to burn belly fat faster.


Do some home spinning work-out! Check out the best Spinning bikes HERE!

Tip # 4: do short high-intensity training

I have already said that cardio training has little impact on losing belly fat.

A way of exercising that delivers up to 7x more fat burning is short, high-intensity training. This is a way of exercising where you briefly sport at high intensity, after which you can relax again.

This effect was shown by a study in which one group of short high-intensity training took place over a period of 12 weeks and the other group of cardio. In addition, the short high-intensity training group had gained 1 kilogram of muscle mass, while the cardio group had lost 0.5 kilos of muscle mass!

Another study shows that women who did short high-intensity training three times a week instead of cardio, after 15 weeks:

  • Had an average lower fat percentage than the cardio group
  • Significantly more belly fat and fat around the legs were lost than the cardio group

high intensity trainingEven if you burn the same amount of calories with short high-intensity training as with cardio, you still train much more belly fat away.

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

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


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


For example, you can follow the following schedule for a high-intensity workout:

  • 3 minutes warming up
  • 8 sets of 20 seconds of effort with 60 seconds pause
  • 2 minutes cool down

So you could do 8 sets of 20 seconds of sprint and then every 60 seconds of rest by walking.

Is sprinting nothing for you or are you already a bit older? Then change the schedule into 8 sets of 20 seconds of fast walking and then every 60 seconds of pause. That too is much more effective than continuous walking at the same pace.

If you want to have a nice tight stomach then abdominal muscle training is also very useful.


Summary tip # 4: Do high, short intensity training to burn fat much faster than cardio or running.


Tip # 5: avoid long-term stress

stressful personBy stress, you make more of the anti-stress hormone cortisol. This hormone mainly leads to fat storage around the abdomen and provides more appetite. That is doubly annoying!

When you increase your cortisol level, you get a higher blood sugar level and a slower metabolism. This also blocks your fat burning.

It must be clearly stated that acute stress cannot hurt, that is even good. For example, a short cold shower is fine, despite the body experiencing it as a stressful situation. Not good are long periods of stress, also called chronic stress.

So do the following regularly:

  • Watch TV or a quiet or comical film
  • Have sex
  • Meditation exercises can reduce your cortisol level by 20%
  • Do yoga or breathing exercises
  • Take extensive and relaxing breaks during work
  • Put plants at home or at work, these can reduce stress by about 15>LT##/span##GT##
  • And of course: a wonderful night’s sleep!

Summary tip # 5: avoid prolonged stress by sleeping better and relaxing more.


Tip # 6: look for the cold

There are many benefits of the cold. Unfortunately, this tip is not so popular, something that I’ve already experienced before ????

But the idea is twofold.

  • Immediately expose yourself to intense cold
  • Longer in the cold, such as swimming in cold water

You can realize point 1 by, for example, taking a cold shower. By that, I mean that you will be standing under the cold shower for half to one minute at the end of your shower. The hot tap is therefore completely out!

This stimulates the production of testosterone, which stimulates fat burning. You also put your body in a mode where it burns a lot, so you burn calories, and you also get belly fat away.

But to really burn a lot of extra calories you will have to swim in cold water. With 3 hours of swimming in cold water, for example, you already burn 250 kcal extra calories and that is purely because the body has to warm itself.

taking an ice cold bath

* Disclaimer: Never expose your body to intense cold for more than 5 minutes. The full effect you have long to deal with and longer can lead to hypothermia!


Summary tip # 6: burn extra calories and stimulate fat burning by looking for the cold.


Tip # 7: drink a spinach smoothie

The leafy spinach contains a lot of thylakoids, which reduces the hedonic hunger by 94%. Hedonic hunger is the urge for fat and sweet food. This makes it easier to decline.

Also, spinach activates the satiety hormone leptin, giving you more control over your appetite.

That is why it is advisable to have a spinach smoothie early in the day unless you skip your breakfast.

If you’re doing that spinach smoothie, do the same with a glass of water for more satiety and some good fats such as avocado.

Read more about the benefits from Green Smoothies in my article; Burning belly fat With Green Smoothies!


Summary tip # 7: drink a smoothie with spinach to gain more control over your appetite.


Tip # 8: Do an anything-goes meal

We humans all have a little bit of willpower. That is why a healthy diet is difficult for many to maintain.

If you belong to that group, I recommend an anything-goes meal. Even for the people who do maintain a healthy diet, I recommend it!

An anything-goes meal is a day when you can basically eat anything you want. This is also something that some bodybuilders and bikini models apply, with which they maintain their strict diet.

There are, however, two guidelines:

  • You do not eat more than twice what you normally eat
  • You choose a fixed day in the week such as Sunday

Since you have eaten a lot, I advise you to skip your breakfast the next day!

There are a large number of benefits of an anything-goes meal, namely:

  • Your metabolism accelerates with 6.6% for slim people and 2.7% for people with obesity
  • A higher production of the hormone leptin, giving the brain the signal to burn more belly fat
  • The amount of the hormone ghrelin, which causes a feeling of hunger, decreases for about 3 days
  • You can let go completely!

In short: an anything-goes meal makes it easier to keep maintaining your healthy diet and you can just keep on losing pounds, just like that stubborn belly fat! In this way ‘losing weight quickly’ becomes a lot easier.


Summary tip # 8: on a fixed day in the week, hold an anything-goes meal on which you can eat anything you want!


Tip # 9: do not eat carbohydrates in the evening

As I said, I am not in favor of simple carbohydrates, such as biscuits, sweets, pastries, soft drinks, bread, pasta and rice.

bread-pasta-potatoes-riceThese simple carbohydrates are also called processed or refined carbohydrates because they do not come directly from nature, in contrast to vegetables, fruit, nuts and seeds.

The disadvantage of these foods is that they are quickly converted into sugar in the body. This causes the blood sugar levels to peak and you store more belly fat, while you want to lose it.

I regularly hear people say:


But fruit also contains a lot of sugars!


They contain a lot of fruit sugars indeed, but fruit in its entirety also contains fiber. These fibers cause a slower increase in blood sugar levels.

With simple carbohydrates, there is no question of fiber, so there is nothing to slow down blood sugar, only the insulin in your body!

Research shows that you even waste fruit. Per 100 grams of fruit that you eat per day, you lose 300 grams after 6 months, regardless of what you eat differently, do sports or not. Vegetables gave even better weight loss results in this study.

Especially in the evening, I advise you not to eat refined carbohydrates, as well as healthy fats, are calorie fattening.

For this I give you two reasons:

  • The chance is small that your body will burn these calories in the evening. And what is not burned is stored. So get a scrape off belly fat!
  • If you have already eaten three meals (plus some snacks) one day, you run the risk of going over your daily calorie requirement.

Eating before bed can, therefore, ensure that you take more calories than you really need. This ultimately causes weight gain, and not so much because you eat something in this part of the day.

In any case, I advise you to eat no later than 20:00. Do you still want to eat something? Then keep it with foods that contain as few calories as possible, such as a vegetable soup.

Read more about the low-carbohydrate diet here.


Summary tip # 9: reduce the risk of fat storage by eating no sugars or carbohydrates in the evening. This prevents you from eating more (empty) calories than your body needs on a day.


Tip # 10: drink more water and green tea

Most people drink too little water. There are two major benefits of drinking more water when losing weight:

  • It gives you a feeling of satisfaction that makes you eat excessively quickly
  • It speeds up your metabolism slightly, causing you to burn more fat

I advise you to start the day immediately with a few glasses of water to get your moisture content up to standard.

Then you go over the green tea. Why? Green tea has a number of advantages when it comes to losing weight:

  • A boost in your metabolism, or faster fat burning
  • Theanine in the tea provides more relaxation and that reduces the eating requirement

tea infuserIt turns out that you have to drink quite a few cups a day to make the most of these benefits.

I advise you to buy pure green tea.

Throw a generous amount of green tea in a tea infuser and drink them several cups a day.


Summary tip # 10: give yourself a full feeling and speed up your metabolism by drinking lots of green tea.


Tip # 11: avoid fruit juices

I think you understand that soft drinks are not a product to burn or lose belly fat with it. That is very high in sugar and your blood sugar levels and insulin levels increase considerably.

But fruit juices are also very inadvisable. Yet there are still people who think they are doing well with fruit juices, particularly because of the beautiful marketing spells on the packaging.

Yet there are regular fruit juices that you find in the supermarket, a bowl full of sugar or one of the dozens of hidden names of sugar. Usually, end with the pseudonyms ‘ose’ or contain the term “syrup.”

Fruit juices differ from home-made juices, such as smoothies, because they are stripped of fiber. Due to the lack of fiber, your blood sugar level will rise faster, and you want to avoid it as much as possible.

The best alternative is to make your own green smoothie with fresh fruit and leafy vegetables, like the spinach smoothie mentioned in tip 7.


Summary Tip # 11: do not drink fruit juices because they lack fiber and are very sugary!


Tip # 12: avoid breakfast cereals

There is sugar in the regular but also organic breakfast cereals. Think of muesli and cornflakes.

The best cereal I recommend to eat is oatmeal. A number of benefits of oatmeal:

  • It contains a lot of proteins
  • Your blood sugar level remains low
  • You have been saturated for a long time
  • High-quality oatmeal does not contain gluten

Please note that there are also manufacturers who add sugar or one of the dozens of sugar names to oatmeal. So CHECK the ingredient list! As mentioned, the hiding names usually end in ‘ose’ or contain the term ‘syrup’.


Summary tip # 12: do not eat standard breakfast cereals that are full of sugar!


Finally, you will find below a summary of which foods you should and should not eat in my view in order to slim down healthy and burn belly fat.

It is clear that you can not eat the products in the table unlimited, because then you get too many calories and the chance of losing weight is low.

Overview: nutrients that I recommend

In summary, I recommend in particular to eat this food:

 

                          Fats:                 Carbohydrates: Egg whites:
Fatty fish: salmon, mackerel, herring, tuna, sardines Vegetable – as much as you want! Eggs
Nuts like walnuts – max hand per day Fruit – as much as you want! Poultry
Dark chocolate Oatmeal) Meat
Seeds/seeds such as linseed Quinoa / amaranth Fatty fish
Avocado Buckwheat Shellfish
Coconut oil or ghee Millet
Grass or cream butter Barley
Extra virgin olive oil (cold-pressed) Sweet potato
Unpolished rice/basmati rice

Overview: foods that I advise against

In summary, I recommend in particular to avoid this food:

Fast food
Soft drink
Fruit juices
Regular muesli or corn flakes
Cookies
Candy
Potato chips
Deserts
Pastry
Chocolate

 

You might also like this:

Green Tea Benefits

Is Coffee HEALTHY

 

TRX PRO SUSPENSION KIT

Important: Leave your reaction and any additions below.

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

 

The 8 Hour Diet (and 16 Hours not): Does It Really Work and How Exactly?

Diet eat 8 hours fats 16 hours

The 8 Hour Diet (and 16 Hours not): Does It Really Work and How Exactly?

 

To lose weight it is nowadays very popular to do some form of intermittent fasting. There are many forms to choose from which you can lend a hand to your fat burning. The most popular form is the 8-hour diet.

The benefits of an 8-hour diet would outweigh the disadvantages and the diet also ensure that you can achieve much more results in the area of losing weight. There are even people who claim that you can eat as much as before but will only lose weight through the intermittent fasting process.

Whether this is true is still the question. That’s why I’m going to explain exactly what this article is the 8-hour diet and if you find it useful.

In addition, you will learn in this blog:

  • What intermittent fasting is exactly
  • What are the benefits of the 8-hour diet (and intermittent fasting)
  • What are the disadvantages of this particular eating pattern

What is the 8-hour diet?

If someone told you that there is such a thing as the ‘low-carbohydrate diet’, then you can probably suggest something there.

If someone tells you that he/she started a high-fat diet yesterday, then you can undoubtedly think of a number of products that you can eat with such a diet.

But then you suddenly hear that your best friend has started on the 8-hour diet.

The first thing you probably think is, it:


“What the hell are you eating with this diet? A clock?”


The name of the 8-hour diet is a bit misleading. It has nothing to do with what you eat but more with when you eat something.

You can not really call it a diet because it does not really concern yourself with what you eat. It mainly focuses on the so-called eating window in which you eat or do not eat.

8-hour diet

8 hour diet clock with an obese woman and average weight womanAt the 8-hour diet, you also eat your calories within a period of 8 hours and the rest of the day you do not eat anything. That may sound super heavy and fiercely…

… but that is not the case at all since most of this fast takes place in your sleep.

The 8-hour diet has become one of the most popular forms of intermittent fasting in recent years due to its effectiveness and relative ease.

If you have ever heard someone speak about the subject of intermittent fasting, then in 99% of the cases the person will actually talk about the 8-hour diet.

More explanation does not really require the 8-hour diet.

The principal speaks for itself. But to better understand the effectiveness of this eating pattern, it is good to meet the ‘umbrella’ where this diet comes under:


Intermittent fasting.


What is intermittent fasting?

The most important thing to know is that intermittent fasting is a diet. It does not really focus on what you can eat but only when you eat. You eat between certain hours and then you steady for the rest of the day. It is the intention that you don’t eat ‘for a lot longer‘ than you ‘eat‘.

By combining intermittent fasting with high-quality food (and a slight calorie deficit), you can speed up a lot of weight loss. In addition, it also has other positive effects for your body, your brain and even prolongs your lifespan.

intermittent-fasting-definitionThe main health benefits of intermittent fasting are due to the production of the human growth hormone (HGH Human Growth Hormone) and the improvement of your insulin sensitivity.

In addition, improving your autophagy also plays a role. This is the process whereby your body cleans up its own dead cells and residual waste. When you are constantly eating, your body rarely gets the time to CLEAN everything up.

This allows the accumulation of waste matter and remains of dead cells and thus kill healthy cells. Or even to mutate them into cancer cells.

It has therefore also been shown that periodically a whole day or two can clean up your body to a certain extent. You allow your body during this period the time and opportunity to really clean the body.

Lose weight with intermittent fasting

Intermittent fasting is an ideal way to lose weight. Regardless of which time window you decide to choose. In addition, research shows that it is also easy to maintain when you are working on it.

What makes intermittent fasting even more enjoyable is that recent research has shown that losing weight in this way causes you to burn more fat than when following a regular diet with a large caloric restriction.

Why do you lose more weight with intermittent fasting is quite special. Of course, it can be because you forget to eat more often. Or that you skip meals through the ‘short’ time window. But it also appears that if you continue to eat as many calories as normal, you will also lose weight. You do not necessarily have to eat less to lose weight with the 8-hour diet.

The power of this diet is what positive effects it has on your hormones and improve your insulin sensitivity. The main hormones that play a role here are:

  • The human growth hormone
  • Insulin
  • Norepinephrine

Hormone 1: Human Growth Hormone

By fasting long periods, your levels of human growth hormone (HGH) will increase by as much as 500%.

According to another study, you can even get higher levels. This research showed that it can even increase by 2000% in men and by women by 1300%. But for this, you have to fast for 24 hours or longer. Maybe a bit too long for you but good to keep in mind when you need more hormones in your life;).

The human growth hormone also ensures that you can lose more body fat.

Not only does it ensure that you can lose more fat but can also make more and easier muscle mass. That is ideal since your ‘bad’ mass shrinks more easily and your ‘good’ mass grows more easily. What is also a reason why HGH is now used much more by professional bodybuilders than ‘old school’ testosterone.

Hormone 2: insulin

This is one of the most powerful hormones that your body can make. It also plays an important role in your metabolism. Perhaps it is not surprising that bodybuilders also decide to inject this substance into their buttocks because they can grow more easily.

But as a normal person, you do not want to have as much insulin in your bloodstream. The dust is normally present to ensure that sugars and fats can be stored in your body. This allows you to store what you eat for when you need it.

If you have continuous high insulin levels, your body will often be in ‘storage’ mode instead of ‘burning’ mode. To lose weight, you ideally want to have as low as possible insulin values.

There even appears to be a clear link between chronically high insulin levels and having prevalence or obesity.

A good way to get and keep your chronic insulin levels low (and thus promote fat burning) is to eat low carbohydrate or to do intermittent fasting by, for example, following the 8-hour diet.

A combination of both is of course even better.

Hormone 3: norepinephrine

The hormone norepinephrine is a stress hormone. This is created to make you sharper and more alert. It is the brother of adrenaline chemically.

If you have nothing to eat for a long time (or whole day), your body will produce the hormone norepinephrine from ‘stress’. Because of the stress, you would be able to take action evolutionally faster to find food. In addition, the hormone causes you to release more fat to use this as an energy source.

Because of the effects of norepinephrine, fat burning can increase by up to 14%.

This, of course, makes it a lot easier to lose weight. Especially in combination with the benefits of the decrease of insulin and increase of the human growth hormone.

Benefits of the 8-hour diet

As you have read above, intermittent fasting has a lot of general advantages. Below I will give you some more specific benefits of intermittent fasting that you will also experience with the 8-hour diet.

# 1: losing weight and losing belly fat

Your weight is one of the most important parameters of your overall health. Is your BMI good? Then it will usually mean that woman shows a pants to big around her waist lineyou have little to complain about as a healthy person.

The 8-hour diet is a perfect way to ensure that you lose weight. This is because you create a larger negative energy balance with it.

That is because on the one hand – intentionally or unintentionally – you defeat a meal so that you eat ‘less’ and thus waste.

On the other hand, you burn more calories because your metabolism can accelerate up to 14% through intermittent fasting.

The decreasing insulin values also make it easier to lose weight and even see improvements in type 2 diabetes. That is not a bad side effect.

Research shows that you can lose 3 to 8% of your weight in a period of 3 to 24 weeks. The same study also showed that you can lose 4 to 7% of your waist circumference, which indicates that you lose belly fat.

# 2: recovery of body cells and genes

If you relatively often eat a meal, your body is actually constantly digesting and processing food.

Once you finally are fasting, then your body has the energy (and especially the time) to repair damaged cells, to clean up dead cells and to metabolize the waste that is between the cells.

Research shows that different genes and molecules involved in healthy aging – and your immune system – are positively influenced by a long period of fasting.

Never fasting is like having a car that is constantly on. Because of this, you offer your car (read: body) never rest. Do you really want it? Then it will last a lot longer.

# 3: reduction of oxidative stress and inflammation

Another additional advantage of not eating for a long period is that you will also cause fewer ‘problems’ in your body that normally happen.

Oxidative stress is a biological mechanism that makes you age faster (and is also involved in many chronic diseases). Free radicals released from oxidative stress damage different parts of healthy body cells such as your DNA, proteins and fats.

You often see oxidative stress in people with an unhealthy lifestyle. For example, it is often the result of obesity, low blood sugar levels, smoking and excessive alcohol consumption. But medication, too much exercise and long sunbathing can also cause things to go wrong in your body.

It is fortunate that intermittent fasting can also help with this. Your body improves its resistance to oxidative stress when you do not eat for a long period of time. This is mainly due to the fact that your immune system functions much better by temporarily stopping food.

Also, the number of inflammations is much lower by following a form of intermittent fasting such as the 8-hour diet. Again, this has to do with getting your body a bit of rest, which in the long term reduces the chance of a lot of chronic illness.

# 4: reduces the risk of type 2 diabetes

Type 2 diabetes is one of the biggest health problems the world is currently struggling with.

diabetes-type-2Every year more than 1.5 million people die from the direct effects of type 2 diabetes.

The main reason for this is that people ingest a lot of sugars and at the same time have high insulin levels. As a result, the pancreas is overloaded and at the same time, insulin sensitivity deteriorates rapidly.

Intermittent fasting like the 8-hour diet will cause your blood sugar level to drop and your insulin sensitivity increases. All this by simply not eating several hours a day.

# 5: lowers cancer and Alzheimer’s risk

Your body is not perfect. Cells occasionally go to pieces and parts of them too. If nothing is done, the cells can die completely and even destroy surrounding cells.

alzheimer showing a brainProgrammed cell death (autophagy) is the process by which cells break down broken parts, repair or even “finish” themselves.

Fasting ensures that the autophagy process is set in motion to repair or clean up damaged cells.

This autophagy provides protection against various diseases where cell division and the health of cells are central, such as cancer and Alzheimer’s disease.

There are even studies that allow animals to fast for long periods with promising results.

It is even possible that you can prevent and partly reverse cancer (in animals) by fasting long periods.

A small study in people with Alzheimer’s disease showed that the symptoms of the disease improve enormously by only doing intermittent fasting.

# 6: improves brain function

Alzheimer’s disease is a brain disease and intermittent fasting improves this brain disease. It is therefore not surprising that other functions of the brain improve a lot.

Intermittent fasting can stimulate and promote the growth of new nerve cells – which is, of course, good for your brain function. Also, following the 8-hour diet ensures that you start to make more BDNF (Brain-derived neurotrophic factor).

This substance is involved in forming new synapses in your brain. It is also important for your memory and the learning process.

# 7: it retards aging

This is perhaps one of my favorite side effects of intermittent fasting.

100 years old lady celebrating her birthday

Especially because you do not have to do anything extra for it at all. Following the 8-hour diet can ensure that you live longer and do not age as quickly.

For example, it has turned out that every fasting can ensure that they live 83% longer every day.

It seems anyway that calorie restriction is the best way to extend your life. Especially studies in rats show very good results with caloric restriction.

However, there is no clear and unambiguous evidence in humans for extending your lifespan by means of calorie restriction.

However, intermittent fasting does improve certain health markers (cholesterol, inflammation, oxidative stress) that you can live on in the long term.

So in all probability intermittent fasting also contributes to healthy aging in people.

You will NOT live shorter in the worst case.

The disadvantage of the 8-hour diet?

Following the 8 hour diet has not only benefits. Below I give you three disadvantages that you should know.

# 1 It can be experienced as hard

Hard is obviously a very relative term. But some find the 8-hour diet hard. Especially the beginning is experienced as difficult tired because of your dietafter years ‘normal’ to have eaten.

But if you look at it objectively, the 8-hour diet cannot be hard by nature. You can eat 8 consecutive hours. That may sound little compared to the remaining 16 hours, but it is not.

If you start eating at 11 o’clock at night, you can get rid of your last bite at 7 o’clock in the evening.

Personally, I do not find this particularly difficult. During Ramadan, more than one billion people fast from sunrise to sunset.

That means in the summer months in western Europe that they are not allowed to eat AND drink from 6 in the morning until 10 in the evening. Also no water.

Now that’s difficult.

It takes at most 1 to 2 weeks to get used to the 8-hour diet. But with this, you know that it can possibly be experienced as hard.

# 2 You have to have a structured life

Following intermittent fasting automatically ensures that you have to plan your life much more.

intermittent fasting scheduleYou have to decide when you’re going to ‘eat’ and therefore take this into account with every meal you want to eat.

This also means that spontaneous actions and unscheduled extras do not fit very well in your eating schedule.

In the evening, a quick snack or drink will negatively affect your food window.

Because of this, you have to cancel the fun or decide to start eating much later so that you can grab a bite and drink with friends.

Of course, this is not a disaster but it is something that you have to take into account.

Do you have a hectic life or do many spontaneous dinners take place in your life? Then the 8-hour diet may not be the best diet for you to follow.

# 3 It is not a panacea

How wonderful the 8-hour diet and intermittent fasting also seems …

intensive-training woman… it will not solve all your health problems or overweight.
You will have to eat healthier.

You will have to move more often.

You will have to sleep better.

The 8-hour diet is at best a diet that you can follow to get the most out of a healthy lifestyle.

But it will not be able to correct or improve an unhealthy diet.

There are no shortcuts for a healthy lifestyle.

You really have to make an effort. So do not start the 8-hour diet with the intention to keep eating less healthy and then lose weight.

Perhaps that works in the short term …

… but in the longer term, it is guaranteed to be wrong.

My honest opinion about the 8-hour diet

I can not imagine that someone on earth will find the 8-hour diet difficult. Although it sounds pretty heavy not to eat at 4 o’clock, this turns out to be very bad in practice.

If you decide to take your first bite at 10:00 in the morning, you have to take your last bite at 18:00 in the evening. To make it more practical, you can also start eating at 10:30. Then you have until 18:30 to take your last bite.

As a result, you have an 8-hour eating window and you get stuck for the rest of the day (most of which is your sleep).

Of course, it will take some getting used to in the beginning if you’ve used your whole life to take your first bite at 7 o’clock in the morning and at night before sleeping to eat a curd cheese.

But as with everything in the human body, this will also have to get used to in the long term.

Because intermittent fasting basically has no disadvantages for healthy people AND because you do not have to eat less, it does not have to be experienced as heavy from the ‘hunger’ perspective.

Even if you combine it with a calorie deficit to lose weight (faster), you will find that it does not make your waste process more difficult, but easier.

This is because you spend a lot less time ‘eating’ through your smaller eating window. If you are allowed to eat, you may, for example, eat your 1500 kcal in a relatively short period. Because of this you still get full for your feeling.

The disadvantages of the diet (if you can really count them) fall in that case really to nothing compared to the benefits. I would actually recommend every person on earth to do some form of intermittent fasting as it almost only has benefits.

 

 

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Is Saturated Fat Bad and Unsaturated Good for You? Review + List

is saturated fat actually bad for you (Cheese BBQ)

Is Saturated Fat Bad and Unsaturated Good for You? Review + List

 

We need fat in addition to carbohydrates and proteins as a source of energy. However, one fat is not the other and they have different effects on our health.

Saturated fats have a bad reputation. They would cause heart and vascular disease. And if you think about that, that’s weird. We have been eating saturated fat (meat, eggs) for hundreds of thousands of years, while cardiovascular disease has only been an epidemic for a century. But what do we have to trust? Our common sense or the advice of The Nutrition Center?

I rely on science and searched it for you, I share my findings in this article.

What you will learn more about fats in this article:

  • What types of fat there are
  • What types of fat there are
  • Which types are bad and good for you
  • Why low-fat eating is not healthy
  • What are the foods that contain healthy fats

What types of fat are there?

We can divide the fats into two main groups:

  • Saturated fat
  • Unsaturated fat

If you want to know if saturated fat is bad, or unsaturated fat is good for you, you can also scroll down straight to the summary. If you really want to know all the angles, I would advise you to read this article in its entirety.

It is not possible to avoid saturated fat altogether, as both fats will always be present in fatty foods. It is true that you have foods that are high in unsaturated fat while they are low in saturated fat. So you have an influence on the amount of saturated fat you eat.

The difference between the saturated and the unsaturated fat are the chemical bonds. Saturated fats are fatty acids without double bonds. Unsaturated fatty acids have at least one double bond.

Saturated fatty acids have a solid form at room temperature (usually) while unsaturated fatty acids are (usually) liquid.

Saturated fat

Saturated fatty acids are found in:

  • MeatSaturated fatty acids are found in:
  • Cheese
  • Butter
  • Dairy
  • Coconut oil
  • Cocoa butter
  • Palm oil
  • All foods in which the above foods are processed

The following fatty acids are saturated fatty acids:

  • Arachidic acid
  • Behenic acid
  • Butyric acid
  • Caproic acid
  • Caprylic acid
  • Capric acid
  • Lauric acid
  • Myristic acid
  • Palmitic acid
  • Stearic acid

Many people have grown up with the idea that saturated fats are extremely unhealthy and that you should avoid them at all times. Yet saturated fats are necessary to stay healthy, we really would not be able to do without.


Saturated fats are the building blocks for many hormones that play a role in heart, liver and lung function and are necessary for nerve signal processing and keeping our immune system strong. Saturated fatty acids also form the building blocks for the cell membrane.


Saturated fatty acids are also required for the transport of fat-soluble vitamins (A, D, E and K2) and metabolic processes. These fatty acids also ensure the absorption of minerals.

Saturated fat and cholesterol

Yet saturated fatty acids have a bad name. It all started in the 70s of the last century. In 1977 Dietary Goals for Americans, a connection was made between eating saturated fat and increased cholesterol.

DietaryGoalsFortheUnitedStates1977

Health organizations in other countries took over and manufacturers came on the market with low-fat nutrition.

The theory was that saturated fat increased the (bad) LDL cholesterol. Elevated LDL cholesterol is seen as a risk factor for cardiovascular disease. This theory has never been proven (source) but is nevertheless the recurring theme in many dietary recommendations by health organizations such as The Nutrition Center.

And since elevated LDL cholesterol is a marker for an increased risk of cardiovascular disease, it seemed logical to eat less saturated fat.

Several studies have been conducted into the effect of saturated fat on cholesterol. However, the effect is weak and inconsistent and the investigations have methodological deficiencies.


If saturated fat really has such a big effect on cholesterol then you should be able to prove it easily. However, this is not the case up to now. The relationship between eating saturated fat and the rise of LDL cholesterol is therefore very debatable.


The story with cholesterol is that people with high cholesterol are more likely to have heart disease. This does not mean that cholesterol causes heart disease. Cholesterol is produced by the body to combat inflammation! High cholesterol can, therefore, be seen as a marker that there are problems (inflammation) somewhere in the body.

We also need cholesterol. For example, too low cholesterol is also associated with an increased risk of premature death.


Certain population groups eat an exceptionally large amount of saturated fat. Examples are the Masai (an African nomadic tribe) who drink a lot of full-fat milk and the population of some Polynesian islands that mainly eat coconut and derived products. These populations have healthy cholesterol and cardiovascular diseases do not occur


LDL cholesterol can be divided into two subclasses: small dense LDL (sdLDL) and large buoyant LDL.

sdldl Metabolism

It is the sdLDL cholesterol that is associated with an increased risk of heart disease. Eating saturated fat causes a shift of sdLDL cholesterol particles to the LDL with larger particles (large buoyant LDL). This actually reduces the risk of cardiovascular disease.

In addition, saturated fat provides an increase in good HDL cholesterol.

Cholesterol and low-fat diets

If fats are really that bad for us (like certain health organizations want you to believe) then you should see that in people who low-carbohydrate diet foodsare on a low-fat diet. Yet?

In the past, low-fat diets were the method to lose weight. They are still being followed, but they are being replaced by low-carbohydrate diets that are currently in the upper hand.

The reason is that low-carbohydrate diets are many times more effective and more profitable for health. If you would like to know more about this, I would advise you to read my article about the low-carbohydrate diet.

By regularly measuring the blood levels of people who follow a low-fat diet, you can follow the effects on cholesterol. This has been done in several studies. These studies showed that the poor sdLDL in the blood increased in people who ate low fat. While this decreased in people who had a low-carbohydrate diet.

It is eating a lot of carbohydrates, which causes a rise in bad cholesterol, while low-fat eating causes a decrease in good HDL cholesterol.


From this, you may conclude that low-fat diets are bad for your cholesterol while low-carbohydrate diets are good for cholesterol.


Meta-analysis to saturated fat

Meta-analyzes are a nice method to search for links. The data from multiple studies and studies are thrown into one big meta-analyse scheduleheap.

A meta-analysis was conducted which collected data from 21 studies to look at the relationship between eating saturated fat and cardiovascular disease. The conclusion was that it could not be shown that eating saturated fat increases the risk of cardiovascular disease. For this meta-analysis data were looked at of 348,000 participants who have been followed for 5 to 23 years.

The researchers of two other meta-analyzes came to the same conclusion.

Also in randomized controlled trails the researchers could not find evidence for an increased risk of cardiovascular disease for people who follow the Western diet compared to following a low-fat diet.

Health effects saturated fat

To be able to say something about the health effects of saturated fat, it is good to look at the different fatty acids separately. Every fatty acid has a different effect on health.

# 1: Health effects of palmitic acid

Palmitic acid is the most common saturated fatty acid in our Western diet. About 55% of the saturated fats in our diet come palm tree plantationfrom palmitic acid.

Palm oil is very rich in palmitic acid and it is used in a great number of foods, making it a big part of our diet. So it is often in bread, sauces and snacks. Other sources of palmitic acid are red meat and dairy.

Palmitic acid causes the LDL cholesterol to rise slightly. This is not as serious as it sounds. It is the large LDL particles and not the (harmful) small particles.

Studies have shown that palmitic acid has a negative effect on mood and that you feel less motivated by exercise. This is not favorable for the number of calories you burn, which also appears from studies.

Palm oil – the main source of palmitic acid in our diet – is also rich in omega 6 fatty acids. This is unfavorable to health (more on that later). It is therefore better to leave as many (ready-to-eat) foods with palm oil as possible. With this, you also provide nature with a service, because there are entire rain forests cut down for palm oil plantations.

Palm oil Rainforest cut down natural living for the Orangutans

# 2: health effects of stearic acid

Jar with coconut oilStearic acid is a saturated fatty acid which is also common in our diet. It is the most common saturated fatty acid on palmitic acid in our diet. It is found in animal fats and is found in some vegetable fats such as coconut oil and cocoa butter.

Stearic acid has a neutral to slightly lowering effect on LDL cholesterol.

A focused study showed that stearic acid did not increase the risk of cardiovascular disease.

Part of the stearic acid is converted by the body into the healthy, unsaturated, oleic acid. Oleic acid is also found in olive oil and avocado and is incinerated with reduced inflammation.

# 3: health effects medium chain fatty acids

Lauric acid is a medium-chain fatty acid, this is also referred to as MCTs which stands for Medium Chain Triglycerides or with MCFAs which stands for medium chain fatty acids (the fatty acids in MCTs).

Lauric acid with 12 carbon atoms is the longest in the family of MCTs.

Lauric acid increases the good HDL cholesterol in relation to total cholesterol. This is beneficial because it reduces the risk of cardiovascular disease.

Most vegetable oils contain only traces of lauric acid, while coconut oil and palm kernel oil are rich.

Did you know that your body processes MCTs in a special and lightning-fast way? They take an inward path to conversion to energy. You can read how that works in my article about coconut oil.

In the video below you see whether coconut oil is healthy or not:

Other MCTs are caproic acid, caprylic acid and caproic acid. They are in small quantities in animal fats. Caproic acid makes 5% of the fatty acids from coconut oil and 4% from palm kernel oil.

MCTs, increase (slightly) the metabolism. Certainly compared with saturated fatty acids that consist of long chains (palmitic acid and stearic acid).

Because MCTs promote the burning of calories, they help to lose weight. Yes, really, you read that correctly; fats that help with weight loss.


This, of course, does not mean that you have to stir a few scoops of coconut oil with each meal just to be able to lose weight. Fats are very high in calories and if you are not careful you will soon eat too many calories. What matters is that by replacing saturated fatty acids (such as snacks and ready meals) with MCTs (such as those from coconut oil or butter) your metabolism can improve.


W hat is also a favorable feature of MCTs is that they improve insulin sensitivity. This also helps with weight loss and the prevention of type 2 diabetes.

# 4: health effects myristic acid

Myristic acid is only in few foods and if it is in it is in relatively low quantities. Only in coconut oil and palm kernel oil is it in relatively higher quantities.

Myristic acid will increase LDL cholesterol. This involves the large LDL particles and not the dangerous small particles.

Because coconut oil and palm kernel oil also contain other fatty acids, the effect of myristic acid on the fats in the blood is neutralized.

# 5: health effects short chain fatty acids

Arachidic acid, behenic acid and butyric acid are short-chain fatty acids. These are also indicated with SCFAs, which stands for short-chain fatty acids.

The fatty acids hardly occur in our diet. There are small amounts in dairy and some fermented foods. Yet these fatty acids occur in our body, even if you do not eat dairy or fermented food. This is because the bacteria that live in our intestines produce these fatty acids.

It is the good bacteria that live on fibers that produce these fatty acids.

bacteria-short-chain-acidification

Because these fatty acids are important for our health, it is important that we keep our intestinal flora healthy by including sufficient (fermentable) dietary fiber (prebiotics) in our diet.

Saturated fat and cardiovascular diseases

There is no evidence that eating saturated fat causes cardiovascular disease.


It is, therefore, a mystery to me why the Nutrition Center maintains that saturated fat is bad for heart and blood vessels. But if I have more questions marks about the Nutrition Center.


It is also not the case that eating a lot of saturated fat can reduce the risk of cardiovascular disease. It simply does not affect the risk. What has proven to influence the risk of cardiovascular disease are carbohydrates and another type of fat: trans fats. More about trans fats .

The effect of saturated fat on health is neutral.

However, the effect of certain unsaturated fatty acids on health is positive. This involves omega 3 fatty acids.

This has been proven to contribute to reducing the risk of cardiovascular disease.


In order to reduce the risk of cardiovascular disease, it is better to opt for a diet rich in Omega 3 fatty acids, vegetables, fruit and fewer trans fats.


Differences between saturated, unsaturated fat and trans fat

We have just read that saturated fat, despite its bad reputation, is not that bad at all. Your body needs fat. As a source of energy, for certain body processes and vitamins.

Trans fats

Trans Fat like you find in MC Donald's food etcScientists unanimously agree on artificial trans fats. This should be avoided at all times, like the plague. They are very harmful to your health; they provide inflammation.

This increases the risk of chronic diseases such as cardiovascular disease and type 2 diabetes (in fact all conditions that are covered by the metabolic syndrome).

To indicate how harmful trans fats are, I can tell you that in 2015 the American food and commodities authority gave manufacturers until 2018 the time to dispose of their foods from trans fats.

In a number of European countries such as Austria, Switzerland, Norway, Iceland and Hungary, trans fats are already banned or strict regulations apply. In the Netherlands artificial trans fats are still permitted at this time.

The annoyance of trans fats is that they do not have to be mentioned on the labels of the food packaging. Fortunately, you can recognize them by cries in the manner of ‘partially hardened vegetable fat’, ‘hydrogenated fat’ and ‘part hardened oil’.

Trans Fat are banned cartoonIn a number of European countries such as Austria, Switzerland, Norway, Iceland and Hungary, trans fats are already banned or strict regulations apply.

The Netherlands is a one of the countries where artificial trans fats are still permitted at this time.

The annoyance of trans fats is that they do not have to be mentioned on the labels of the food packaging.

Fortunately, you can recognize them by cries in the manner of ‘partially hardened vegetable fat‘, ‘hydrogenated fat‘ and ‘part hardened oil‘.

Artificial trans fats are created by the industrial processing of unsaturated fatty acids. This is done by food manufacturers to extend the shelf life of fats and to improve the feel and texture in the mouth. They do this by hydrogenating unsaturated fatty acids; adding hydrogen atoms to unsaturated fats. As a result, solid fats are made from liquid oils.

You also have natural trans fats. These are for example in butter. This has not been shown to be harmful to health. For example, artificial trans fats, such as margaine, have been scientifically proven to be harmful to health.

In the image below you can see how margarine is made. The step in yellow is the step where trans fats occur.

Margarine Manufacturing Process

Of course it is great fun for the manufacturers that they can make a hard and cheap vegetable oils a hard fat (such as margarine) which has a longer shelf life and feels better in the mouth. But with this, they also change a healthy oil into a very unhealthy fat. And the annoying thing about this is that you can not tell from the packaging how many trans fats are exactly in it. Therefore, it is best to avoid the best foods with the earlier mentioned cries (such as partially hardened vegetable fat).

Foods where you have to be alert to possible trans fats are:

  • fried food
  • Peanut butter (certain brands)
  • Ready-made meals
  • Potato chips
  • Snack
  • Frozen pizza
  • Coffee creamer
  • Margarine
  • baking and frying

Saturated fat

Saturated fat is usually fixed at room temperature, whereas unsaturated fatty acids are usually just liquid. Foods that contain saturated fats-foodsa relatively large amount of saturated fat have an animal origin.

Examples are red meat, certain parts of the pig and chicken, dairy products such as butter, (full) milk, cottage cheese and cheese.

Some foods with a vegetable origin are also rich in saturated fatty acids. Coconut oil and palm oil stand out in the eye. Palm oil is widely used by the food industry.

As a result, there is often a lot of saturated fat in cakes, cookies and snacks.

Unsaturated fat

Unsaturated fatty acids are known as healthy fatty acids. What is right. They are mainly found in foods with a vegetable linseed oilorigin and to a lesser extent also in certain types of fish.

The unsaturated fatty acids in fish are also of the type (EPA + DHA) that are extremely important for your health.

The unsaturated fatty acids are divided into 2 groups: the polyunsaturated fatty acids and the monounsaturated fatty acids.

Monounsaturated fatty acids are in:

  • Nuts
  • Seeds
  • Avocados
  • Vegetable oils such as olive oil, peanut oil, sunflower oil and rapeseed oil

Polyunsaturated fatty acids are contained in:

  • Fish; oily fish species in particular (salmon, herring, mackerel, sardines)
  • Chia seed
  • Hemp seed and hemp seed oil
  • Walnuts
  • Rapeseed oil
  • Linseed and flaxseed oil

The above polyunsaturated fatty acids are especially rich in omega 3.

The following foods with polyunsaturated fatty acids are especially rich in omega 6:

  • sunflower oil
  • Peanut oil
  • Soya oil
  • Safflower oil
  • Corn oil
  • Margarine
  • Liquid baking and roasting products
  • Peanuts and peanut butter

As far as omega 6 fatty acids are concerned, it is important to know a few things.

Linoleic acid is an omega 6 fatty acid which is essential. The body can not make this itself and it has to come out of the diet. It is in vegetable oils and because margarines and liquid baking and roasting products are made from this, it is also included.

If we do not eat enough omega 6 fatty acids, then we become ill. They are involved in multiple body processes and the prevention of cardiovascular diseases. Children need omega 6 fatty acids for growth.

omega6-omega3-balansDespite the fact that omega 6 fatty acids are healthy, we have to be careful with them. That sounds very contradictory, of course, and I will explain to you how that works; omega 6 fatty acids are pro-inflammation while omega 3 fatty acids are anti-inflammation.

A balance between omega 6 and omega 3 fatty acids is therefore important.

We need inflammation to survive. It protects our body against infections, but it is harmful if there is too much inflammation. In modern society, many people are confronted with chronic diseases (such as cardiovascular disease, type 2 diabetes and cancer) that have inflammation at the basis.

This has to do with our modern diet. What is rich in omega 6 fatty acids and low in omega 3 fatty acids. This while a balanced diet causes a decrease of inflammation.

Sunflower oil don't use itOur Western diet is rich in omega 6 fatty acids because in many foods (cheap) vegetable oils are processed. Think of sunflower oil and margarine that can be found in many foods.

An optimal ratio omega 6 and omega 3 fatty acids is 1: 1 (source). In our Western diet, however, this ratio is 16: 1 (source).

That is why we always advise to focus on more omega 3 and less omega 6.

Not because omega 6 is unhealthy, but because the ratio omega 6 / omega 3 is otherwise unhealthy.

Studies show that if saturated fats in the diet are replaced by omega 6 fatty acids, the risk of cardiovascular disease increases significantly.


I believe that the Nutrition Center is completely wrong on this point. They advise to replace saturated fats for unsaturated fatty acids by replacing, for example, butter with margarine or soft margarine.


Diets high in omega 6 fatty acids have also been shown to provoke depression and violent behavior. This while omega 3 fatty acids improve mental health, such as depression.

You can lower your omega 6 fatty acids in your diet by replacing vegetable oils such as sunflower oil and margarine with coconut oil, butter or olive oil.

You could also replace peanut butter for a nut paste. Peanut butter is very rich in omega 6 while it does not contain omega 3. This is unfavorable. In addition to omega 6, nuts also contain omega 3 fatty acids. Walnuts in particular are a good source of omega 3.

By using as much unprocessed food as possible, you automatically exclude many omega 6 fatty acids. Many processed foods contain vegetable oils rich in omega 6.

Conclusions – summary

We summarize everything with the following points:

  1. There is no evidence that saturated fat causes cardiovascular disease or that less saturated fat causes a reduction in the risk of cardiovascular disease.
  2. Artificial trans fats are very harmful and cause cardiovascular diseases.
  3. The effect of saturated fat on health is neutral while the effect of unsaturated fatty acids is positive.
  4. Omega 3 fatty acids are healthy and reduce the risk of cardiovascular disease.
  5. With unsaturated fatty acids an optimal balance of 1: 1 between omega 6 and omega 3 fatty acids is important to prevent inflammation

A number of nuances have to be made here:

  • Give preference to unsaturated fatty acids, this fact contribute to better health (but do not worry if something is in saturated fat and fry an egg safely in coconut oil).
  • Pay attention to what you replace saturated fats. If, for example, these calories are replaced for refined carbohydrates or added sugars, this is only worse for health! Replace foods rich in saturated fatty acids for foods rich in unsaturated fatty acids (omega 3 fatty acids), proteins or unprocessed (slow) carbohydrate sources such as vegetables or fruit.
  • For unsaturated fatty acids, ensure a good balance between omega 6 and omega 3 fatty acids. A ratio of 1: 1 is optimal. A diet high in omega 6 fatty acids will cause inflammation which increases the risk of chronic diseases.
  • Avoid artificial trans fats at all times. These are very harmful to health and cause inflammation and an increased risk of chronic diseases.

The explanations on these points can be found in this article.

List of saturated fats that you better not eat

Certain foods contain unhealthy additives in addition to saturated fats. It is therefore better to leave it or not to eat too often. It’s about:

  • Pizza; rich in saturated fatty acids and contains a lot of refined carbohydrates. Frozen pizzas also often contain trans fats and other artificial additives.
  • Processed meats; this often includes dextrose or glucose syrup (or other forms of sugar) or starch. This in addition to all kinds of flavors and other E-numbers. Processed meat products are best replaced by unprocessed meats, fish or a vegetable meat substitute such as tofu.
  • Fried food; these contain unsaturated fat and are often rich in omega 6 fatty acids which is unfavorable for a healthy omega 6 – omega 3 balance. Deep-fried food usually also contains trans fat and other artificial additives.
  • Ice cream; this is rich in saturated fat but also very rich in sugars.
  • Pastry; rich in saturated fat, sugars, refined carbohydrates and usually also trans fats.
  • Snacks; rich in saturated fat, refined carbohydrates, often contains trans fat and artificial additives.

List of saturated fats that you can eat

Certain foods contain saturated fat but do not have a negative effect on health (or even a positive effect on health). You can therefore simply eat these without worrying about your health. Examples:

  • Greek yoghurt
  • Full yogurt or cottage cheese
  • Unprocessed meat
  • Unprocessed poultry
  • Unprocessed (fatty) fish and seafood (very healthy)
  • Coconut oil
  • Butter
  • Ghee
  • Full-fat cheese
  • Extra virgin olive oil (very healthy, should use cold for maximum health impact)

Put the emphasis on foods rich in omega 3.

Cooking-Preparing

When preparing meat, poultry or fish you can not fry it but grilling, baking, steaming or cooking. For baking you can best use coconut oil, ghee, butter or olive oil.

In this article I discuss what is good coconut oil and what to look for if you are going to buy it.

Olive oil is also perfect for cold use in, for example, salads. By using it cold, the healthy antioxidants remain the best.

You always can make some healthy oils yourself with this Oil Press Machine;

BAOSHISHAN Household Oil Press Machine Small Oil Press for Press Peanut Sesame Rapeseed Walnut Oil Cold Press Machine

 

                   

Important: Leave your reaction and any additions below.

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Why Almost All Coconut Oil Processed Junk IS + 3 Good Variants

All Coconut oil good

Why Almost All Coconut Oil Processed Junk Is  + 3 Good Variants

You walk through the supermarket and want coconut oil. What do you see? Dozens of brands with fantastic statements like: 100% pure, extra virgin, cold pressed, organic etc. But what does that all mean? And cannot everyone say that about coconut oil?

To answer those questions, I interviewed coconut oil expert Bob Wright, especially for this article. So you can hear first-hand how it really is.

Are you ready with all the contradictions in the media? Discover the truth about coconut oil here!

In this article you will learn:

  • The truth about coconut oil (90% of the products on the market is junk)
  • The REAL reason why authorities may be so negative about coconut oil
  • How you can recognize qualitative virgin coconut oil (and which I recommend to you)
  • What spells on coconut oil are all nonsense and everyone can call (no legislation)
  • The proven health benefits of virgin coconut oil compared to the junk version
  • And much, much more …

Coconut Oil Uses and Benefits – Bob Wright

How bad (copra) coconut oil is made

Coconut oil is still immensely popular and many people are proud that they have replaced coconut oil with vegetable oil. But there are more and more stories and news reports that coconut oil would be unhealthy for you.

How is that exactly?

Copra coconut oil

Why is coconut oil seen by health authorities, such as the Nutrition Center, as unhealthy? The biggest problem is that almost all coconut oil on the market is refined (also known as copra). Let me give you a glimpse into the process of making processed coconut oil.

Mostly in the western world, the kernel (which contains the flesh) is also called the coconut, but that is actually not entirely correct. The whole stone fruit is The Coconut!

The process of copra is that the kernel of the coconut is opened by means of a large knife. Nothing is done with the coconut water that runs out.

There are 2 methods on which the bad copra coconut oil is dried:

  • Oven dried
  • Sun-dried

Method # 1: oven-dried coconut oil

Let’s start with drying in ovens. The half caps of the kernel are put in ovens to dry.

However, if you want the flesh to be well preserved, it must be dried within 4 to 5 hours. In the process of copra, drying in ovens can take up to 2 days, and that is far too long.

The fire in the oven is also fueled with kerosene, which does not benefit the smell and taste of coconut oil because the fire is underneath and the vapors and smoke go up.

Coconut oven exterior

Photo 1: oven from the outside

Coconut oven interior

Photo 2: oven on the inside, cells are placed side by side

oven-cells-heating-with-kerosene

Photo 3: oven on the inside, cells are already lit.

Method # 2: sun-dried coconut oil

The other process of drying is drying outside in the sun. This process takes 3 to 4 days. The problem of drying in the sun is that you do not have sun every day. Some nights can also be damp, which gives mold and bacteria the chance to multiply quickly.

Copra-drying method-single-days-in-the-open-air

Photo 4: sun-dried coconuts are moldy but coconut oil is still made from it

The middle coconut that looks good has been added for the photo I am sure. As you can see, everything has become downright filthy because it has been lying in the sun too long and there have been vermin and birds on it.

three-qualities coconut

Photo 5: 3 categories of coconuts – left shelf life of 6 months, middle 4 months and right 2 months

Sun-dried coconut oil is awfully dirty and is therefore deliberately refined. It is then odorless, colorless and stripped of a lot of nutrients. The only thing you keep through this process is fat.

The reason why coconut oil is manufactured in this way is that it is a cheap way of producing. Many families in Asian countries use copra coconut oil for cooking because it is cheap. People who have more to spend go for a healthier alternative.

And yes, this processed copra coconut oil is also sold in Europe and the US as healthy coconut oil.

Making the right (healthy) way of coconut oil

Because all good nutrients in the processed copra coconut oil have been lost, the use of this coconut oil junk may have a counterproductive effect, with all sorts of increased health risks as a result.

The process of unprocessed virgin coconut oil is fortunately very different.


Virgin coconut oil is a name for pure unprocessed coconut oil that contains a large number of nutrients from the coconut.


Process 1: Cell repulsed with a hammer

All requirements for making virgin coconut oil are very high. First of all, the peel of the kernel is removed. When the peel is off, keep your flesh over with a red peel. That red skins are shaved off leaving you beautiful white flesh.

Process-step-1-ISO-prescription

Process 2: scraped off red skin/layer

Proces-step-2

You keep the beautiful pulp:

Proces-step-3

Process 3: opening and removing coconut water

remove the water

Process 4: grinding machine from large pieces of white coconut meat to coconut grater

Process-step-4-cutter-machine-grind-of-the-large-pieces-white-coconut-fruit-meat-to-coconut-grater

Then it is placed in a dry room where the wet flesh is ground. The dehydrator removes the moisture from the coconut with hot air (temperature up to 40 degrees). They also call this cold-pressed, because the coconut oil is pressed under 55 degrees. In this way, all important nutrients in the coconut oil are retained.

In this way, the coconut meat is handled in a healthy and responsible manner. Obviously, this process takes more time.


The production of copra coconut oil is not looked at anywhere. During the heating and drying of the coconut oil, the temperatures are already too high, so that all important vitamins, polyphenols and minerals are lost. The only thing that matters is that all the oil is removed from it, up to the pulp.


After drying, virgin coconut oil is placed on the cooling table and the temperature is reduced to 28 degrees.

Process 5: Dry the coconut grater in the dehydrator

Dry the coconut grater in the dehydrator   Dry the coconut grater in the dehydrator put it on a table

Process 6: pressing dried coconut rind

Process-step-6-dried-coconut grater-to-the-press-temperature-controlled

Process step-6 filter system

Process 7: filtering

When filtering virgin coconut oil, it goes wrong for many large companies. They press under very high pressure, which means a lot of frictional heat is involved. After all, the production process has to go fast, because money has to be earned.

The disadvantage of this is that the structure of the coconut oil changes. The molecules are partly pulverized by pressing. You will notice this with tests.

This company in Sri Lanka therefore only works on small-scale production, but of high quality. This company is the only company in the world that uses this special filter system in the field of coconut oil.

Which coconut oil is good?

The key question is which virgin coconut oil is good for cooking, baking and roasting. After all, there are so many different coconut oil products on the shelves. But in fact, most coconut oil brands differ little from each other.

The majority is processed and deodorized coconut oil that does nothing for your body. These products only work counterproductively and are possibly the cause of coconut oil being exposed to bad daylight.

The only thing that makes these brands different is the different stickers on the pots. That is what makes the big difference, the content remains the same and that is fat without any nutrients.

But what do you have to buy?


Key features qualitative virgin coconut oil

  • Virgin (cold-pressed) with an ISO number on the packaging
  • Unprocessed (unrefined and not deodorized)
  • In glass jar for sale (less processing and you can view the color)
  • Country of origin is listed
  • There is a manufacturer or supplier on the pot
  • The process of coconut oil can be seen in
    (sayings like 100% raw, cold pressed etc. you better ignore all because everyone can say that without legislation)

Main features of bad copra coconut oil

  • The coconut oil is deodorized
  • The coconut oil is in a plastic package instead of a glass jar
  • The coconut oil is very cheap
  • Snow white at the bottom instead of a brown haze: may indicate excessive heating
  • Only liquefy at approximately 30-33 degrees instead of 25 degrees: can indicate refined
  • Crumbly instead of smooth: can indicate refined
  • Edge with black or green haze: may indicate mold
  • Dirty tasting coconut oil: can indicate mold
  • Strongly scented coconut oil: can indicate added aromas

Of all types of coconut oil in the supermarket, there are 3 brands (possibly even more) that can be recognized as virgin coconut oil and meet the above characteristics.

I have to say that this is more mass production, so the quality can sometimes be slightly different.

What spells on coconut oil are all nonsense

When it comes to coconut oil, do not be fooled when reading a label. Legally, there are no rules, so producers can say what they want.

You can read various health claims on the packaging of coconut oil products. But these cries are actually meaningless claims. Especially coconut oil products made with the copra method can make these health claims impossible.

Let me take a closer look at the discharges on the packaging:

  • 100% pure / 100% natural / raw etc.
  • Organic * – only the origin is organic and only one-time control
  • Extra virgin as this ‘extra’ says nothing legally that with coconut oil, not with olive oil (NVWA)
  • Cold pressed (below 55 degrees) – in the ovens at the pressing there is a higher temperature

Biological says nothing: an inspector comes to check whether the origin of the coconut oil is organic and since pesticides are not necessary, everyone falls under it.

After that, the production process is never subjected to a check. Also, it never looks at how the coconut oil is produced and you can do everything in terms of processing what you want and continue to call it organic.

Health benefits of virgin coconut oil

It is true that coconut fat contains the most saturated fat of all fat and oil types. But saturated fat does not cause increased cholesterol. It is not saturated fat which is bad, but processed (industrial) fat.

Research shows that the risk of cardiovascular disease rises in people who eat trans fats (processed fats) and processed carbohydrates increases, NOT in people who ate saturated fat from unprocessed foods (source).

It is therefore only the question which coconut oil has been used in various studies that have shown that coconut oil is outright bad for you. There is a substantial difference between processed junk as copra coconut oil and virgin coconut oil of high quality.

In two separate rat studies, virgin coconut oil was compared with copra coconut oil and peanut oil (based on peanut). The virgin coconut oil reduced the total cholesterol level, the LDL cholesterol (also called the bad cholesterol), oxidized LDL, triglycerides values and increased the good HDL cholesterol (source). Virgin coconut oil also had beneficial effects on blood clotting and total antioxidant status.

The oxidation of LDL (narrowing and high blood pressure as a result) can be prevented with strong antioxidants, and these are mainly in vegetables, fruit and also in virgin coconut oil.

Coconut oil contains mainly fatty acids from medium chains (MCT, Medium Chain Triglycerides). This is in contrast to most fats. These fatty acids with a medium chain have been shown to be healthy and good to take in diabetes. They lower blood sugar levels and increase insulin sensitivity. With a good coconut oil, there are less long chain fatty acids.

As you know now, ordinary copra coconut oil is mainly made from coconut pulp and dried under very high temperatures. All good nutrients have been lost through the sun- and oven-dried method.

With cold-pressed virgin coconut oil, you largely preserve the good nutrients such as vitamin A, vitamin E, lecithin, carotenes, minerals, polyphenols and phytosterols. And that is precisely what makes virgin coconut oil better and healthier than the refined coconut oil.

Lose weight with coconut oil

There is reasonable evidence that coconut oil can help with weight loss. A study of obese women showed that coconut oil reduces your body weight, BMI and waist circumference. The decrease in waist circumference is most important because you may lose the unhealthy visceral belly fat. In this study, soy oil did not result in a decrease in waist circumference.

The medium chain fatty acids in coconut oil are known to cause moderate consumption (15 to 30 grams) to result in the daily burning of 5% more energy.

Another study showed that the subjects, who ate medium fatty acids at breakfast, consumed less food during lunch. Another advantage is that these fats are used more quickly by the body to produce energy than for the storage of energy (body fat).

In short, the fatty acids in pure unprocessed coconut oil improve blood lipids in both animals and humans and can help you increase your metabolism, support the feeling of satiety and help you lose weight.

Turmeric and Coconut Shot – Cold Pressed Tasty Turmeric and Coconut Drink – (Box Of 9)

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

much water drink per day

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

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

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

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

  • How many liters of water you should drink per day
  • Whether you can lose weight faster with water
  • Drink countless health benefits of water
  • How to prevent water poisoning and dehydration
  • Which foods are good for the moisture balance
  • 5 Tips for preventing fluid retention
  • What you can and can not drink during fasting
Nomader Collapsible Water Bottle with Leakproof Screw Top for Travel, Sports and Outdoors.    BUY IT HERE!!

How much water do you have to drink every day?

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

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

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

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

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


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


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

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

Drink plenty of water helps with weight loss?

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

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

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

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

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


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


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

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


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


Advantages of drinking enough water:

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

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

Moisture from food

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

You also get moisture from your food inside.

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

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

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

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

Drinking too much water is unhealthy

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

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

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

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

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


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


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

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

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

  • A headache
  • Nausea
  • Vomit

In severe cases of water poisoning there may be:

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

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

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

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


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


How much water is drinking too much?

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

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

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

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

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

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


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


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

How many liters of water you really need

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

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


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


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

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

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

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

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

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

Daily fixed drinking moments

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

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

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

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

Acid base in balance with water

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

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

Acid base in balance with water

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


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


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

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


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


However, the body has different pH values:

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

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

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

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

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

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

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Drinking a glass of water good for the skin

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

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

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

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

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

Drinking water during fasting

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

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

This burns your body fat and you fall off.

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

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

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

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

How you can lose water weight (fluid retention)

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

However, retaining moisture can be extremely annoying and unattractive.

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

Your body can hold water for various reasons.

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

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

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

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

Other well-working tips are:

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

The most important health benefits of drinking water

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

# 1: Water improves physical performance

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

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

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

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

# 2: Drinking more water is good for the brain

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

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

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

# 3: Drinking water prevents constipation

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

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

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

 

# 4: Water drinking helps against headaches

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

But drinking water can help prevent and treat headaches.

Dehydration can cause headaches and migraine in some people.

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

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

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

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

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Top 16 Lies of Agencies and Regular Media about Nutrition

lies about nutrition pinokkio on the picture with a long nose

Top 16 Lies of Agencies and Regular Media about Nutrition

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

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

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

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

You learn, among other things:

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

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

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

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

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

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

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

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

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

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

it all ads up

# 15: skipping breakfast is bad for you

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

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

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

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

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

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

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

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

From these new studies, it appears that:

Breakfast does not stimulate your metabolism

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

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


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


Skipping breakfast does not cause weight gain

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

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

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


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


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

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

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

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


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


# 14: eating late in the evening makes you fat

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

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

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

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

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

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

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

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

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


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


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

Fruit basketFruit is an important part of a healthy diet.

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

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

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

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

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

Why not?

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

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

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

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

How much fruit is healthy?

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

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

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

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

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


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


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

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

Polyunsaturated fatty acids can be divided into two groups:

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

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

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

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

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

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

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

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

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

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

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

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

Then what? Food!

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

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

what is important for weight loss

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

most important - least important

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

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


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


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

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

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


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


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

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

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

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

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

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

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

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

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


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


# 9: eating too much protein leads to kidney failure

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

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

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

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


When it comes to healthy eating, proteins are indispensable.


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


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


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

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

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

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

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

Symptoms of gluten intolerance are:

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

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

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

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

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


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


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

Eggs

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

It was mainly small studies that arrived.

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

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


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


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


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


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

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

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

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

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

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

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


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


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


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


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

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

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

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

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

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

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

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

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

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

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

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

There are three major pitfalls in my view:

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

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


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


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

good-and-bad-calories

It is true that a calorie is a calorie.

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

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

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

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

Here are the calories per macronutrient:

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

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

Insulin production vs satiety diagram

In this figure you see the following:

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

 

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

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

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


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


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

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

Carbohydrates should be your biggest source of calories.

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

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

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

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

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

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


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


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

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

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

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

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


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


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

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

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

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

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

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

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

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

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

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

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

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

What about the ‘bad’ LDL cholesterol?

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

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

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

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

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

The cause of developing many small LDL particles are:

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

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

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


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

No:

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

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

Yes:

Inflammatory reactions that are increased by eating a lot of:

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

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

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

 

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

 

 

 

 

 

 

 

 

 

 

10 Tips that Help Build and Improve Your Endurance and Stamina Quickly

condition building

10 Tips that Help Build and Improve Your Endurance and Stamina Quickly

 

Building your condition is an important way to become healthier. When you are in good shape, you are more resistant to disease and you will feel much fitter.

You can build your condition in different ways. You can work on your fitness at home by doing high-intensity interval training, but you can also choose to do endurance sports like running.

Get a pair of good running shoes HERE!

Men shoe  Woman shoes

Many people think that when you want to improve your condition, you have to work on your stamina. But this is not the only thing that improves your condition. Which points improve your condition, even more, I explain in this article.

In addition, you will learn in this article:

  • What are the benefits of having a good condition
  • What you absolutely must do for your training to improve your fitness
  • Which trick you can use to keep your sports full
  • Which way of building up condition is the best and costs the least effort
  • A schedule that helps you to build your fitness

What is your stamina?

If I asked you to tell me exactly what the term stamina means, then you will probably, like 9 out of 10 other people, give the following answer:


The term stamina is used to indicate how long you can sustain a sports exercise. Are you tired after running 400 meters? Then, for example, you have a bad stamina.


But what you really describe above is your physical stamina. In other words, the ability to maintain intensive tension.

Being in good shape has to do with many more things such as:

  • power
  • Stamina
  • Speed
  • Agility
  • Coordination of the muscles

All these points determine whether you have a good or a bad condition.

Now that this is out of the way, you may think that you ended up in the wrong article. That’s why I describe below a number of tips that you need to take into account to improve your stamina. After all, that is what most people want when they look for the term “build stamina”.

But the official translation from stamina to English is “fitness”.

Where everyone thinks that fitness is nothing but strength and a little bit of weight, this word literally shows how fit you are. How fit you are is determined not only by how strong you are but also by all the above points. That is why at the end of this article I also give you tips on how to generally become fitter so that your stamina improves in all areas.

What are the benefits of a good condition?

The physical condition determines how fit, someone is. Someone with a good condition is generally healthier than someone without a good condition.

Besides the fact that you get better stamina when your condition improves, you can also become stronger, more flexible and faster.

But what benefits does a good condition have in the broadest sense of the word?

  • Your body recovers faster after exercise. When the muscles in your body become stronger and your stamina increases, you can have more after every effort.
  • The chance of injuries decreases. The coordination of the muscles increases, reducing the chance of a misstep or the like. Your muscles become stronger, so they can also cope with more blows.
  • You are more resistant to diseases. Your immune system will become stronger by building up your condition. Sports is stressful for your body which makes it stronger. It may sound strange, but because your body gets a little dump during exercise, it can now handle bigger things like the flu better. sports also increases your blood flow, causing the flu to be detected earlier.
  • It reduces the risk of cardiovascular disease. By exercising and improving your fitness, you also train your heart muscle. Your heart muscle transports oxygen to all parts of the body. When it is stronger, more oxygen can be moved and you get a better heart function. This allows your body to function better, your blood pressure drops and your cholesterol levels improve.
  • It increases your stress resistance. Because your heart becomes fitter, you get an improved heart function so you can deal with stress better

If all of the above has not yet convinced you to build your condition, I will not know it anymore. There are literally no drawbacks to improve your condition.

infografic of health benefits of exercise

Now that you know how healthy it is, I am going to teach you how to best build your condition. There are quite a few things that you have to take into account to keep up as long as possible. Let’s start:

Tip # 1: Don’t move to fast

You have decided to work on your condition. Congratulations, this is a very good decision.

This is also the first step toward a healthier life. Admitting that you have to do something about your health is the most important step to change anything at all.


But another important tip that I want to give you is that you should not move to fast.


Most people take too much on their plate and decide to drastically change their lives.

Is this the best way to tackle it?

If you have a lot of willpower then. But unfortunately, most people do not.

how to master willpower. Quote

So take it easy. Do not have too high expectations, you can only work against this in the future.

Have you decided to run? Then start 2 times a week and if this goes well you can expand it to three or four times a week.

This is better than starting running 4 times a week, so that you can not keep track of it and then lose your motivation.

Have you not played in years and do you want to start very calmly? Then it is wise to start walking. You believe it or not, but walking is also very healthy for you.

A small walk of 20 minutes per day can extend your life expectancy by 7 years.

By building things up quietly, you can sustain it longer and keep your motivation longer. A habit is only on average in your system after two months.

 

Tip # 2: Warm up

Above I described that you should not move to fast. The same applies to this tip.

As soon as most people start a new sport, they are running fast. Hup, let gets going!.

Do you want to start running?

You put on your sports shoes and start your running session. But is this the best way?

No, Unfortunately not.

Every athlete should do a warm-up first. And I am not saying this, because there is a true theory behind it.

When I talk about a warm-up, I’m not just talking about a warm-up. The dynamic warm-up is the one that improves your sports performance and reduces the chance of injuries.

I can hear you thinking:

“Tommy, very nice but I’m not really waiting for a warm-up and then you also throw in a warm-up that I do not know …”

It sounds more difficult than it is. There are two types of warm-up, a static and a dynamic one. In a static warm-up, you stretch and stretch exercise in an attitude and hold that posture for a few seconds. In a dynamic warm-up, you do a kind of stretching and stretching exercises in a moving form.

Where the static warm-up worsens your sporting performance, a dynamic warm-up can actually  improve  your sporting performance.

A dynamic warm-up ensures:walking-lunge exercise

  • Increased blood circulation
  • Attendance of your lung ventilation
  • Improve your muscle performance
  • Improve your stamina

A very good example of a dynamic warm-up is the “walking lunge”. This is ideal before you start a running session or start a HIIT workout.

Believe me, you take advantage of it when you do a dynamic warm-up.

Do you want to know more about a dynamic warm-up? Check out this DVD!!

Tip # 3: Provide regularity

This tip fits nicely with tip # 1.

When you build the training slowly, you also get more regularity in your workouts to build your fitness.

Imagine running, as I said you should not move on to fast, so start with twice a week.

When you choose two fixed days in the week to play sports, it is easier to make a habit of this.

This way you do not have to decide on the day itself whether you want to exercise or not. The odds are much greater that you will postpone your sports until the end of the week, and then do not do it at all anymore because it turns out that it does not come up with your other appointments.

You know what they say:


Tomorrow never Comes


sport today tomorrow never comesWrite the fixed days in your diary or make a note of this in your phone. In this way you plan all agreements around it.

You will see that the habit is worn out after a short time and that the threshold for sports has disappeared.

Another good tip is to inform other people about this. For example, indicate that you plan to run in the evening on Mondays and Thursdays and that you can not meet these evenings.

If they are good friends, they will not make appointments with you on these evenings. In addition, it can be an extra stick behind the door because they remind you that you have to exercise on those days.

And you obviously do not want to disappoint the people around you;)

Tip # 4: Choose a sport that you like

It all sounds very logical, and yet there are many people who do not.

You have decided to improve your fitness and want to do this through cardio training in the gym.

But you hate:

  • The gym
  • Running and cycling

And yet you choose this type of sport in the gym. Why?

Most people have the idea that they can best build their fitness through running and have the idea that they do it more often, by going to the gym.

But the opposite is true.

woman on a bicycle outdoorsChoose a sport that you like and you will sustain it many times longer. And it can be any sport that you can think of.

I would even approve bedsport, but then you have to do some work of course;)

  • Do you like swimming? Then go swimming.
  • Do you like cycling? Go cycling.
  • Do you like hockey? Go hockey.

You understand my point. I prefer a sport that you can sustain over the next ten years and maybe less active than running, then you drop out after two weeks because you had to choose the sport that seemed to you the hardest.

Looking for a great road bicycle?

Men’s bicycle Women’s bicycle

Tip # 5: Have a sports buddy

Imagine you choose a sport that you enjoy and you can only practice this sport alone or with a friend, which do you prefer?

two woman sport togetherI thought so. With a friend, of course. But besides the fact that it is fun, it can also be very useful.

We “people” are social beings. This is the whole reason why humanity has become so great. We can work together in large groups without having to really enjoy each other for this. Our entire economy is based on this.

We as people are very afraid to be excluded. We are also the death that other people think negatively about us.

And you can apply this very well to make building a sport (condition) easier for you. You can create situations where you feel miserable if you do not exercise once. And that happens when you disappoint your sports buddy not to exercise:

  • You feel socially obliged to exercise
  • You have someone who can improve your own sports performance by pushing you
  • You have someone to tell your goals and your problems

And when I look around the gym I see a lot of people playing sports together and pushing each other to go over that edge. After the training, they keep a tea party that makes it cozy. All these positive memories ensure that you keep going continuously.

Tip # 6: Adjust your dietary habits

You ended up on this article because you want to improve your condition. But you probably would not have thought that nutrition plays a role in this. So you need to change some nutrition habits.

As I indicated in the introduction, your condition is not only determined by your stamina.

The condition of your stamina indicates how fit, you are. And the best way to really get fit is by getting the right nutrients.

Do you know of those people who first go out to exercise and then eat the burned calories by a piece of chocolate? After all, you have done healthy by exercising so you can now eat something unhealthy to straighten it.

Unfortunately, it does not work that way.

diet-versus-exersiseSports are important, but a healthy diet is even more important. This should actually form your basis.

You can not straighten an unhealthy diet by doing sports. On the contrary, not exercising, is not so bad when you have a healthy diet. So you understand now which is more important.

To get healthy, you can, therefore, best start with your diet. After all, this is the fuel that you put in your body, which you then need to start exercising again.

And exercise becomes a lot more fun and easier when you provide your body with the right fuel.

What does science say about healthy eating and sports to get a healthier body?

There has been a study in which three different groups were tested.

  • Group A: only followed a diet
  • Group B: only followed a sports program
  • Group C: followed both the diet and the sports program

All groups looked at weight loss, BMI, waist size and body fat percentage.

As you might guess, the group that followed both the diet and the training program (group C) had the best results. But what is remarkable is that group A had significantly better values than group B.

For example, group A, who only followed the diet, had 8.5% weight loss with regard to 2.4% weight loss in group B. So following a diet resulted in 3 times more weight loss than if you were only following a sports program. As good as the same values were obtained with BMI, waist size and a decrease in body fat.

There are many more such studies that show how important a healthy diet is for your overall health.

Do you have no idea what a healthy diet is? Then read this article:

mediterranean-diet-benefits-the-health-benefits-8-tips-and-3-recipes

Tip # 7: Take enough rest in between

Chances are that you do not like sports very much. That is exactly why you have been sitting still for a long time.

Now that you have decided to build up your condition, you have to train a number of times a week. This ensures the best result. What most people do next is the following:

“Monday and Tuesday night I have nothing to do? Then I make sure I take these two days to build my condition. ”

Then you sit with your buttocks on the couch for the rest of the week to watch “some tv series” and then start again Monday and Tuesday.

Tip # 1 and # 3 have succeeded well in any case:

  • You do not move too fast
  • You consistently sport on the same days

But you make it extra difficult for your body to fully exercise for two days in a row.

It is much better to build your fitness by spreading your training over the week. This way you can recover well from your first training to be able to get the most out of your second training.

Train, for example, Monday and Thursday or Tuesday and Friday. Please note that you have at least 48 hours of rest before you start the next training.

Tip # 8: Buy the right attributes

Before you start any sport, it is important to find out what you need to practice this sport.

For example, running is a cheap sport. But keep in mind that you have to invest in a pair of good running shoes. And they can get a fair price. Do not think then, I just run with shoes that I have at home, because that’s not going wrong.

And you want to prevent injuries, otherwise, you will be out of circulation for a few months.

running-shoes

If you are planning to work out, then you only need a gym subscription and a good pair of shoes when you want to do cardio.

Do you want a very cheap way to build your home at home? Then you can think of jumping rope.

Only a jump rope is required. No gym subscription, no expensive shoes and no expensive sportswear. The way to build a condition the fastest is to do a high intensity interval training. What exactly this is, I explain to you at the next tip.

You can also choose different group sports to practice. Think of: football, hockey or martial arts. The nice thing about these sports is that you train with other people so you often get more out of your training. You basically do not need a sports buddy anymore.

Tip # 9: Do high-intensity interval training

Many years ago, many people still used long-term training sessions to build their condition. The most common way to build your fitness is running anyway. As soon as someone wanted to improve their condition, the running shoes came out of the closet and you started running long distances.

But nowadays a different kind of training has become much better known, called:


High intensity interval training (HIIT)


HIIT shows that research is just as effective or even more effective for building up a condition compared to endurance training.

This training is characterized by an alternation of short but powerful moments of effort alternated by even shorter moments of relaxation. Regular cardio is characterized by running or walking at a consistent pace over a long period.

The regular advice for endurance training such as running is to exert yourself on about 70-80% of your ability (VO2max = 70%). At HIIT you literally give the full 100% (VO2max = 100%) and then breathe during a short break.

But what many people forget is that HIIT also has many more advantages compared to endurance training. HIIT thus appears:

  • For more muscle building
  • For more fat loss
  • Take less time

When you read the above points, I wonder why you are still debating yourself through long-term running, cycling or swimming. Especially if sports is not your favorite activity.

Do you want to know more about HIIT? Then read the following article:

9-reasons-to-do-more-high-intensity-interval-training-HIIT

Tip # 10: Use an application

You want to start building your condition. If you do not choose team sport and want to train for yourself then chances are you do not know how to do all this on your own …

Fortunately, there are the apps that help you.

Apps are available for almost every conceivable category.

Running applications

If you want to build up your fitness by running, there are many running apps available that will help you on your way. The biggest app available for running is RunKeeper. This app keeps track of the following things for you:

  • Distance
  • time
  • Speed

In addition, this app has several training schedules for a half marathon, a whole marathon, but also for a triathlon available. This app is generally free until you want to use more extensive features, then you have to pay money.

Fitness applications

Do you want to build up your condition and become stronger? Then you can also choose to do strength training in the gym.

The problem, in general, is that most people only have no idea how to train. Many exercises are performed with a wrong posture, causing injuries quickly. Are you willing to pay a lot of money? Then I advise you to hire a personal trainer. Is this too expensive you can possibly download a fitness app.

virtuagym app showing on mobile phoneFor example, the “Virtuagym” Fitness app exists. Virtuagym has more than 2000 exercises that you can practice in the gym. These are all aimed at building muscle mass. It gives you a lot of inspiration for new exercises and shows you exactly how the exercise should be done.

Here you can still look at how a certain attitude should be during the execution of an exercise.

In addition, you also have the app “Tabata timer”. I told Tip # 9 that HIIT is a very good way to build your fitness, increase muscle mass and lose fat.

A Tabata training is based on a HIIT workout. With this training, you will go completely for 20 seconds with a certain exercise and then take 10 seconds of rest.

When you repeat this 8 times you have done a so-called “tabata”.

It has been proven by Izumi Tabata that short but intensive training is better for your endurance than long-term exercise at an average pace. The entire app is free, which of course is nicely taken along.

Health apps

A good diet is the key to a healthier life and ultimately a better condition. With the right nutrients, you can provide your body with the right fuel to improve your sport performance.

But it is of course convenient that you can keep track of everything you eat.

The most important nutrition app is:

  • Myfitnesspal

Here you can find more than 6 million food items, which you can fill in so you know exactly how many calories you get. You will also be told how much carbohydrates, proteins and fats you eat with the different meals and for a day. Ingredients of dishes can be added in quantities (tablespoons, slices etc) as well as in grams.

The free version of this app is so extensive that you never have to purchase the paid version.

Build condition schedule

The final conclusion of this article is that HIIT is the best way to build your fitness and generally become fitter. That is why I also give you a condition diagram based on a HIIT workout.

The workout consists of the following exercises:

Exercise Action (number of seconds) Pause (number of seconds)
 Burpee 30 10
 Push up 30 10
 High knees 30 10
 Jump Lunges 30 10
 Pull ups 30 10
 Knee raises 30 10
  • It is intended that you complete the above schedule 4 times
  • Every round of 6 exercises you are busy for a total of 4 minutes
  • This means that your total HIIT workout lasts only 16 minutes

If you follow this schedule, you can also build up and improve your condition at home. But do not forget the dynamic warm-up beforehand;)

You also can use the TRX Training for a perfect workout anywhere you like! See below where to buy!

TRX Training – Suspension Trainer Basic Kit + Door Anchor, Complete Full Body Workouts Kit for Home and on the Road

TRX training set

Important: Leave your reaction and any additions below.

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