Most people think that eggs and cholesterol are not a good combination. But the truth about eggs, if it is about the effect on your cholesterol level, is much more complex.
Simply saying that eggs are bad for your cholesterol level is part of one of the biggest myths about cholesterol so far.
The good news is that this article will elaborate on the relationship between eggs and cholesterol and that you will learn everything you need to know about this topic in this article.
You will also get more information about how you can check your cholesterol levels, how to maintain the ideal cholesterol level by avoiding foods that are high in cholesterol, how eating low-cholesterol foods can help you, what to do have high LDL cholesterol and more …
As we age, there is a tendency to lose muscle and gain fat. Most people regard this as a natural part of the aging process. But it doesn’t have to be that way.
Part of the problem is that as we get older, we become more time poor. So we eat more fast food or supermarket pre-packaged food, which means more sugar, more preservative and less protein. We spend a lot more time sitting down and far less getting any sort of exercise. It’s insidious, and before long we feel we are at the point of no return.
But it’s not so. Each of these issues can be tackled. Sometimes, the only way to do that is to pick one thing and tackle it first.
This article will focus on getting more protein.
Protein is an essential muscle-building nutrient. It builds, maintains and repairs all your muscles. And once you start exercising again, it allows your muscles to grow back bigger and stronger between each workout. This article will help you maximize your protein intake by listing 10 of the top protein-rich foods for building up your muscles. Here is my list of the top 10 protein-rich foods available.
Which types of nuts are (un) healthy and do they help with weight loss?
Nuts are often touted for their many health benefits. They would be ideal as a snack as well as with weight loss. But to what extent is this true and are all nuts equally healthy?
In this article, I give you everything you need to know about the health benefits of nuts. You also learn my top 9 nuts that are the healthiest to buy. From this list, there is one very healthy and you have to be very careful with one.
In addition, in this article you will learn:
How many nuts can contribute to your weight loss process
How eating fatty nuts will improve your cholesterol levels
The most important ‘value’ to look at when you want to choose which nuts are the healthiest
What is the powerful composition of nuts that makes them one of the healthiest products on earth
Why nuts can ideally be used for one very specific moment in your day (especially during weight loss)
Whether you need to burn nuts or burned without burning – and should you avoid salt or not?
How Many Carbohydrates Per Day Is Optimal (to lose weight)?
To lose weight is best done by eating low carbohydrates. But what is little? And is it unhealthy if you do not eat enough carbohydrates? You will discover the answer to these questions and more here.
After reading this article you know exactly how much carbohydrates you have to eat to change your body into an optimal fat burned machine.
What you will learn in this article:
Why you should not eat a lot of carbohydrates to lose weight
Other benefits of not eating a lot of carbohydrates
Health risks of too few carbohydrates
Calculate the optimal amount of carbohydrates to lose weight
Lose Weight by Eating Low Carbohydrates
There are many roads that lead to Rome, but one is shorter and less bumpy than the other. And so it is with losing weight.
There are many ways to reach your goal weight. In some ways, you will quickly and effortlessly achieve your goal weight while you have to fight for a long time to reach your goal.
The low-carbohydrate diet has emerged over the past decades as the way to quickly and effortlessly achieve your target weight.
So you will lose weight with a low-carbohydrate diet many times faster than with a low-fat diet, and that while you can also keep it better. And that is not only based on a feeling that people have, but scientific research also confirms this (source, source).
People who eat low on carbohydrates report less hunger than those who eat low-fat food (source) and they lose more weight at the same time than with low-fat diets (source).
In short: the low-carbohydrate diet is the most efficient diet to lose weight.
Not completely convinced yet?
Then read this article in which I examine 9 scientific studies. From all these studies, the low-carbohydrate diet time and time again is the winner.
You are of course curious how much carbohydrate you can eat if you want to lose weight. Before going into this, it is important to first consider the different types of carbohydrates.
In order to lose weight, it is also important that you eat the right kind of carbohydrates.
Types of Carbohydrates
That you lose weight by eating low carbohydrates has a physiological reason. It is largely based on lowering your insulin value.
As you probably know, insulin is the hormone that is needed to absorb glucose from your blood. Insulin has many other functions. For example, a high insulin level gives your body the signal to store and retain fat.
After all, high blood glucose is a sign that a lot of energy from the diet has been obtained and that work can be done to expand the energy reserves (read: the fat stores) of the body.
It is clear that you do not want the body to retain fat, or worse, store fat if you want to lose weight. Preventing the body from doing this is, therefore, priority number 1 in the hunt for your ideal weight.
Preventing your body from entering fat-storing & saving mode is done by keeping insulin levels low. These insulin levels are kept low by keeping blood glucose low. What you do by not eating a lot of carbohydrates.
Unfortunately, it is not as simple as it looks at first sight. This has to do with the different effects of different carbohydrate types on blood glucose.
Because certain types of carbohydrates are quickly broken down to glucose, they allow blood glucose to rise faster.
For example, a portion of French fries has a totally different effect on blood glucose than a portion of quinoa. This is due to the speed with which the carbohydrates are broken down to glucose and can be absorbed into the blood.
The fries cause the blood sugars to rise almost 3 times as fast as the quinoa so that the body will have to produce much more insulin. The body always tries to bring the blood sugars down to normal values as quickly as possible.
The rate at which carbohydrates are converted into the glucose is indicated by the glycemic index (GI).
For example, fries have a GI of 95 and quinoa 35.
The lower this GI value the better.
The GI of a foodstuff is determined, among other things, by the complexity of the carbohydrates, the presence of dietary fibers and the preparation. For example, boiled sweet potato has a low GI while deep-fried sweet potato has a high GI.
Cooking a food always gives the lowest GI, by baking the GI is higher and by frying, it is the highest. Cooking is always the best, and the shorter you cook the better for the GI.
N ow you do not have to learn whole tables of GI values by heart if you want to lose weight. If you opt for fresh and unprocessed food and this cook (instead of baking or frying) then you’re good in 99% of the cases.
If something can be eaten raw, you can of course also eat it raw. The less preparation the more difficult the food is to digest, resulting in a slower release of glucose into the bloodstream.
To make it easy for you I have put together which carbohydrate sources you have to avoid if you want to lose weight:
Patat and baked potatoes
Sweets, cookies, bars, pastries
Salts, chips, cocktail nuts
What you can eat, I have also put on a list:
All kinds of vegetables, starchy vegetables such as sweet potato and parsnip in moderation
Legumes and beans
All kinds of fruit, dried fruit in moderation
Whole grain cereals such as oatmeal
Health Benefits of Low-Carbohydrate Eating
Low-carbohydrate eating also has a number of important health benefits that are far greater than just weight loss.
In this way, you reduce the risk of heart and vascular diseases by lowering your blood pressure and cholesterol by lowering your carbohydrate. In addition, you reduce the risk of type 2 diabetes by lowering blood glucose (source, source).
Because with a low-carbohydrate diet you target the abdominal and organ fat very effectively, it is very effective to prevent the metabolic syndrome (source, source, source).
Conditions that fall under the metabolic syndrome include high blood pressure, type 2 diabetes, non-alcoholic liver, cancer and dementia. A characteristic of the metabolic syndrome is too much visceral fat.
Of course, these are all health benefits that are inherent in losing weight in general.
Studies show, however, that low-carbohydrate diets improve health more than traditional diets based on low-fat food (source, source, source).
And for everyone with digestive problems and abdominal complaints: a low-carbohydrate diet reduces the symptoms in many cases by improving the intestinal flora (source).
Your body needs vitamins, minerals, antioxidants and fibers. These are all sourced from vegetables, fruit, seeds and nuts and they all contain carbohydrates.
Deleting vegetables, fruit and nuts from your diet because of the carbohydrates would be a big mistake. You really need these nutrients for your health.
Another issue with little or no carbohydrate eating is that you will feel bad.
A diet that makes you feel bad is difficult to sustain, so the chances are that you will give up at a given moment and lose your motivation to lose weight.
You therefore always need a minimal amount of carbohydrates. Now the big question is, of course, how much exactly?
How do You Determine The Optimal Amount of Carbohydrates?
Now you might have hoped for a quick answer such as: eat 80 grams of carbohydrates per day. And finished. Unfortunately, it is not that simple.
But do not worry, I will quickly get you started.
The optimal amount of carbohydrates depends on a number of factors:
As you can see, there are many variables. You will understand that a small lady in the office burns fewer calories than a bear from a guy working in construction.
With a lower or higher calorie requirement, the carbohydrate requirement depends. The first step is therefore to determine your daily calorie requirement. Fortunately, we have tools for that.
You calculate your daily calorie requirement with a BMT (Basal Metabolic Rate) calculator. Now it is the case that we have the most advanced and comprehensive BMR of the internet. Is that equally good? You can find this calculator here.
Enter your data with this calculator, indicate how much you are moving and choose the target for ‘I want to lose weight’. Now you know exactly how many calories you can eat per day to lose weight.
On the basis of this amount of calories, you can calculate how much carbohydrates you can eat if you want to eat low in carbohydrates.
What you need to know is that 4 kcal equals 1 gram of carbohydrates.
To calculate how many grams of carbohydrates you can eat, we use percentages of your daily calorie requirement if you want to lose weight. Here we can make a subdivision of how strict / fast you want to lose weight in:
Normally low in carbohydrates
Moderately low carbohydrate
Extremely strict low carbohydrate
Good to know: non-fermentable fibers do not really count as carbohydrates even though technically they do. These fibers are not broken down in the intestines and therefore do not provide an energy value. Non-fermentable fibers are for example in vegetables, beans, peas and wheat.
# 1: Normally Low in Carbohydrate
With a normal low-carbohydrate diet you can use the following percentages as a guideline:
40% of fats
A normal low carbohydrate diet is suitable for anyone who wants to lose weight at a reasonable pace while improving health at the same time.
To give an example. Imagine the calculation with the BMR calculator that you can eat 1,600 kcal daily to lose weight. 30% of your calories may come from carbohydrates and 1 gram of carbohydrates is 4 kcal. The calculation is then:
1,600 kcal x 30% = 480 kcal of carbohydrates
480 kcal / 4 kcal / gram = 120 grams of carbohydrates per day
Do you want to know how many carbohydrates there are in a particular food? This is stated on the packaging for packaged foods.
# 2: Reasonably Strict Low-Carbohydrate Diet
With a reasonably strict low-carbohydrate diet you can use the following guideline:
50% of fats
A fairly strict low-carbohydrate diet is suitable for people who want to lose a lot of kilos in a short time. If you follow this diet for a longer period of time, you can get a shortage of vitamins, minerals, antioxidants and fiber because you can eat very little fruit.
A fairly strict low-carbohydrate diet can offer a solution if the excess weight is so high that it poses an acute threat to health.
If you just want to lose a few pounds for cosmetic reasons, I would not advise you to follow a reasonably strict low-carbohydrate diet.
Calorie requirement according to BMR calculator: 1,600 kcal
1,600 kcal x 20% = 320 kcal from carbohydrates
320 kcal / 4 kcal / gram = 80 grams of carbohydrates per day.
# 3: Extremely Strict Low-Carbohydrate Diet
With an extremely strict low-carbohydrate diet you can follow the following guideline:
55% of fats
I would not recommend this extreme form of low-carbohydrate diet unless an acute intervention is required because health is at risk due to severe obesity. Discuss it with your doctor if you think that health is at risk due to obesity.
An extremely strict low-carbohydrate diet can also offer a solution if you really need to lose a few pounds in a short time. Because you are getting married in 2 weeks and you do not fit well within your wedding dress, for example.
It is not exactly the healthiest way to reach your goal weight but sometimes the goal justifies the means.
Calorie requirement according to BMR calculator: 1,600 kcal
1,600 kcal x 10% = 160 kcal from carbohydrates
160 kcal / 4 kcal / gram = 40 grams of carbohydrates per day.
To give you an idea of how severe this is, 40 grams of carbohydrates per day is equivalent to:
3 glasses of milk or
2 glasses of cola or
3 sandwiches or
2 slices of gingerbread or
Half a portion of French fries or
1 pizza slice
After a breakfast of 2 sandwiches and a glass of milk, you are equal to the maximum amount of carbohydrates for the entire day.
Finally, we still have the superlative rate of low-carbohydrate food. We no longer speak about the low-carbohydrate diet but about the ketogenic diet.
In the ketogenic diet, you eat extremely few carbohydrates and it is characterized by an extremely high amount of fat.
In the ketogenic diet the ratio is as follows:
75% of fats
With a ketogenic diet, your body gets in full ketosis. That is a mode in which your body has completely switched to the burning of fats instead of carbohydrates.
When killing fats, ketones are released that the body will use as energy instead of glucose. Ideal for burning the excess fat edges. There are also a few disadvantages to the ketogenic diet, which you can read in my article with the explanation of the ketogenic diet and the 4 dangers.
If you want to know more about low-carbohydrate food, I can recommend the following articles:
Fast vs. Slow Carbohydrates: What Is the Difference – What Are The Best Types
In the food world, there are always two camps. You have the group that hates fats. On the other hand, is the group who hate carbohydrates. But it is not that simple. You have healthy products and unhealthy products from both categories.
For example, on the one hand, you have a chocolate cookie that consists mainly of carbohydrates and sugars. On the other hand, you have an apple, which consists mainly of carbohydrates and sugars. Yet you know that an apple is healthier than a chocolate cookie. What that difference causes you will learn in this article.
In addition, in this article you will learn:
What carbohydrates are and what they are made of
How carbohydrates are absorbed into the human body
What is the difference between fast and slow carbohydrates
Factors that influence the intake rate of a carbohydrate
Why The Ideal Heart Rate for The Fat Burning Zone Does Not Exist
There are a series of stubborn myths in the fitness world. Today I discuss the myth around the ‘ideal’ heartbeat for maximum fat burning, also known as the fat burning zone.
The myth is that if you sport in the right heart rate zone you burn the highest percentage of fat compared to the total number of calories.
That sounds good, probably because the media sometimes uses it. Yet this theory is somewhat misleading. In this article, look at what scientific research says about the fat burning zone.
What you will learn in this article:
Why the ideal heart rate is misleading
How to burn more fat and calories (in less time)
How you can benefit from the after-burn effect
If you look at the older fitness equipment, you sometimes see pictures explaining the fat burning zone.
Here is such a picture:
Burning Cardio Zone
In the yellow zone (maximum fat burn zone), your percentage of weight would burn the most fat.
To get into this zone, you should train at around 60% to 70% of your maximum heart rate.
How do You Calculate The Ideal Heart Rate?
In order to calculate the ideal heart rate, you first need to calculate your maximum heart rate.
The formula is as follows:
220 – current age = maximum heart rate
Suppose you are 40, then the calculation is: 220 – 40 = 180 MHR (max heart rate).
For the maximum fat burning, you would then have to sit between 60 and 70% of this heart rate.
That will be:
Lower heart rate zone limit: 60% of 180 = 108 bpm
Upper heart rate zone limit: 70% of 180 = 126 bpm
In short, the ideal heart rate zone should be between 108 and 126 in this example. In this zone, according to the theory, there would, therefore, be maximum fat burning.
Another common way to calculate your maximum heart rate is 206.9 – (0.67 * age).
Training Less Hard with More Results?
Many old fitness theories have since been disproved, but one that can still be read on many old cardio machines, is the alleged power of the ‘fat burning zone’, that is to say, that with a moderate intensity of a person’s maximum heart rate the optimal level for fat burning is accomplished.
But the fat burning process of our body is much more complex than that. Although the percentage of fat burning may be higher, the total number of calories you burn is less than what would happen if you exercise at a higher intensity.
The theory suggests that you should not train on your maximum heart rate, because at a heart rate of 60-70% you would still burn more fat.
The inattentive people will take this theory for granted, but if you just look further than your nose is long, you will see that it is not quite right.
It is true that you burn more fat percentage-wise, but it is the same as the total fat burning …
We can make that clear with the following example:
Imagine you win a gold bar and you can choose between the following two bars:
1 kilo of 24-carat gold bar (99.9% content) worth $ 40,000
2 kilos of 18-carat gold bar (75% content) worth $ 60,000
Which do you choose? Do you go for the gold bar that has the highest gold content 99.9% or chooses the one that has the most TOTAL value?
Of course, most people choose the gold bar with the highest value. The same principle applies to the fat burning zone. This zone gives you the most fat burning percentage. However, this does not mean that the total fat loss is higher.
Why you do Not Burn Maximum Fat in the Fat Burning Zone
If the ideal heart rate for the fat burning zone is nonsense, you may wonder what is the best way to burn fat.
To tell that I will first have to give some explanation about some terms. Then I will show you a table where you can see exactly that a higher heart ratecauses more fat burning!
We start with the terms …. your body basically has two sources for the energy supply, namely fats and glycogen. Glycogen is a glucose supply in your liver and muscles that were originally glucose and gets you out of carbohydrates. For convenience, you can call glycogen a sugar supply in your body.
So if your sport burns your fats and glycogen, but in what proportion? Well, that has to do with the intensity.
The calculation that refutes the theory
If you train at 65% of your heart rate (fat burning zone), the burning ratio is around 40% fat and 60% glycogen.
On the contrary, if you train at 85% of your heart rate, the ratio is approximately 35% fat and 65% glycogen (source, source, source).
* Since the studies use VO2max instead of MHR I used the formula% MHR = 0.6463 x% VO2max + 37.182 to convert the values.
If you set your sport for 30 minutes, you will burn approximately the following number of calories:
300 calories when you train at 65% of your heart rate *
500 calories when you train at 85% of your heart rate *
* Of course, the number of calories you burn depends on your body characteristics.
The following table shows how many fats, glycogen (sugar supply) and calories you burn completely when you train for 30 minutes on different types of intensity.
30 minutes of training
Fat burning zone (65%)
High intensity (85%)
As you can see in the table, you burn more fat at a high intensity than at the low intensity, despite the fact that you burn more fat in the low intensity.
In the example, you burn 46% more fat calories in the high-intensity variant.
Why you actually Burn more Fats in High Intensity
When people think about burning calories, they are always talking about burning during exercise.
But did you also know that:
You burn calories at rest
You burn more calories after a workout at rest than if you had not trained
That after you burn more calories than you would normally do when you are at rest, we also call the afterburn effect. Officially this is called the excess post-exercise oxygen consumption, abbreviated EPOC (source).
How Big is The Afterburn Effect?
A study from 2005 investigated the afterburn effect (source). In the study, participants were assigned to two groups. In one group, participants cycled at a constant pace for 3.5 minutes. In the other group, participants were asked to do 3 sprints of 15 seconds each as quickly as possible.
This is what the groups burned during the sporting activity:
Cycling group: an average of 29 calories per participant
Sprint group: an average of 4 calories per participant
Yet the burned calories were completely different after the training. Here they are:
Cycling group: an average of 39 calories per participant
Sprint group: an average of 65 calories per participant
Weird huh? So big is the afterburn effect:
Cycling group: 26% of the total calorie combustion!
Sprint group: 94% of the total calorie combustion!
That’s what you hear … 94% afterburn effect!
From another study (source) with a longer sports duration showed that with an intensive spinning training of 45 minutes you burn more calories for no less than 14 hours.
In the 45-minute training, the participants had burned an average of 519 calories, adding an additional 190 calories after 14 hours. In short, the afterburn effect increases the number of calories burned by nearly 37%! Other studies show lower numbers (source, source).
Strength training has shown that the afterburn effect can last up to 38 hours (source).
I think you understand the message … the afterburn effect is not negligible and it is many times higher with high-intensity training. (HIIT)
In short, you know what to do if you want to burn fat! Although … nutrition is still the most important if you want to lose fat and want to be slimmer. Based on research ( source) and practical experience, the impact of food is about 80% compared to 20% sport.
Frequently asked questions about the Fat Burning Zone and Heart Rate Zones
Question 1: Is training at low intensity a waste of your time?
No, not so much because you still burn calories and exercise is healthy! But if you want to burn fat optimally, you can better exercise at high intensity.
Question 2: Can I / should I immediately start exercising at high intensity?
Yes, that is difficult. If you want to burn fat in a short period of time, you can better train at high intensity.
But if you are a beginner, this may be too challenging. Start quietly and build it up. With that idea in mind, you can also start cardio at low intensity first.
The following weeks you will continue to increase it.
Question 3: Can I also exercise for a longer time (eg 60 min) at low intensity so that I can keep up? Will I no longer burn fat in the end?
You can indeed do that. A disadvantage is that you lose muscle mass if you start running for so long. Muscle mass (also for women!) Provides a sexy figure instead of being lean.
So you can certainly do it, but then you do it more for fun and your health than you really burn fat with it.
Question 4: Can you train on more than 85% of your heart rate (zone)?
That depends on how fit you are and your age. A young top athlete can achieve up to 95% of his maximum heart rate with a super fanatical workout.
If you have little experience and you are elderly, a heart rate of 85% is not recommended. It can lead to dizziness and other more fatal consequences.
If you are worried about your maximum heart rate, use a heart rate monitor and discover how far you can go.
Question 5: Is it wise to do a long training at high intensity?
You could do that, but that is generally not recommended. With a longer training session, you will go anti at a given time! create stress hormone cortisol.
The cortisol hormone causes you to hold fat faster.
Overtraining can also have harmful effects on the immune system (source). Training with a high intensity of up to 30 minutes is more than sufficient (source).
Remember that taking a rest is just as important as training yourself (source).
A Good Way to Burn Fat and Calories
Do you want to lose fat, maintain muscle mass and burn most calories in proportion? Then go for interval training! Research shows that a high intensity alternates with short breaks for most fat burning causes (source). This is because all kinds of muscle fibers are used and take full advantage of the afterburn effect.
That does not mean that every workout you do must have a high intensity – this can lead to injuries and physical fatigue – but they also do not all have to have a moderate intensity, especially if weight loss is your ultimate goal.
Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)
Discover how you lose several kilos per week with tasty and easy to make slimming recipes!
Important: Leave your reaction and any additions below.
If you like this blog, share it with your friends, customers, colleagues – Tommy
In order to make healthier choices at dinner, I give you 8 principles to pursue.
8 Principles For Healthy Dinner
Are you ready for it?
Here are the most important principles for a healthy evening meal:
# 1: Eat Plenty Of Vegetables
Vegetables are known to be good for your health.
Most vegetables contain few calories, but many vitamins, minerals and dietary fibers.
Some vegetables, however, distinguish themselves from the rest with even more proven health benefits.
Vegetables (and fruit) is an important part of a healthy diet and you can eat unlimited.
I give you my favorite vegetables for a healthy evening meal (in random order):
Spinach is full of vitamins and minerals.
A serving of raw spinach (30 grams) provides more than half of your daily vitamin A and full vitamin K requirement.
And all for only 7 calories (source). In addition, spinach has many antioxidants that can help reduce the risk of chronic diseases.
Antioxidants are substances that help prevent oxidative stress by free radicals in the body.
Oxidative damage is considered one of the major causes of aging and many diseases, including cancer (source).
Research has shown that spinach (or a similar leaf vegetable) contains a lot of beta-carotene and lutein. These are two types of antioxidants that can lower the risk of cancer (source).
It also appears that eating spinach can be beneficial for the health of the heart, because it can help with lowering blood pressure (source).
Broccoli is not only delicious at dinner but also very healthy!
It belongs to the crucifer family. Other species that also include kale, white cabbage, cauliflower, etc.
Broccoli contains many dietary fibers, low carbohydrates and is full of antioxidants, vitamins and minerals. Even during the Roman Empire, broccoli was already considered a valuable food.
Broccoli also contains substances such as isothiocyanates and sulfofaran. These are two strong antioxidants that are involved in the stimulation of detoxifying enzymes and protect the structure of DNA (source).
Brocolli is also full of minerals and vitamins, such as vitamin B6 that has a beneficial effect on the heart and brain.
The nutrients in broccoli help keep the heart healthy by preventing heart attacks and strokes and keeping arteries clean. It is also a natural cholesterol and blood pressure reducer.
But broccoli also has healthy effects on the skin.
Vitamin A is abundant in broccoli and important for the health of the skin, the health of the eyes and is even involved in fertility.
Eating broccoli as an evening meal helps with weight loss because it contains a healthy dose of fiber, protein and detoxifying phytochemicals.
These nutrients support a balanced blood sugar level and help you feel fuller for longer.
In addition, broccoli has a low-calorie density and a large volume. This has the advantage that it takes a lot of space in the stomach and you do not have to worry about having eaten too many calories.
With carrots, you can vary endlessly and it is still tasty too.
What about, for example, carrot stew as dinner? Delicious!
Carrots are rich in vitamin A (a serving of 128 grams gives as much as 428% of the recommended daily amount) and vitamin C, vitamin K and potassium.
A carrot also contains beta-carotene, an antioxidant that gives carrots their vibrant orange color and possibly helps reduce the risk of cancer (source).
Are you a fanatical smoker?
Then read along.
Eating carrots can reduce the risk of lung cancer in smokers:
Compared with those who ate carrots at least once a week, smokers who did not eat carrots were three times as likely to develop lung cancer (source).
Not everyone should like Brussels sprouts, they should not be missed at a healthy dinner.
Brussel sprouts are very nutritious and contain a good amount of vitamins and minerals, including vitamin K, vitamin A, vitamin C, folic acid, manganese and potassium.
Brussel sprouts also contain kaempferol, an antioxidant that can be particularly effective in preventing damage to body cells (source).
An animal study shows that eating Brussels sprouts leads to an increase of 15-30% of some enzymes that are responsible for the detoxification process (detoxification), which could reduce the risk of colon cancer (source).
Green peas are considered starchy vegetables.
This means that they contain a higher amount of carbohydrates and calories than non-starchy vegetables.
They can also affect blood sugar levels when consumed in large quantities.
That does not make them loved by everyone who wants to lose weight.
Nevertheless, green peas are incredibly nutritious. A portion of green peas (cooked) corresponds to 200 grams and contains almost 9 grams of fiber, 13 grams of protein and vitamins B1, B2 C, K, phosphorus, iron and zinc.
Because green peas are rich in fiber, they support digestion by strengthening good bacteria in the intestines and promoting regular healthy bowel movements (source).
Green peas also contain saponins, a group of substances that can potentially help fight cancer by reducing tumor growth (source).
Ginger is a powerful carrot that is used as a spice.
It actually occurs everywhere, from vegetable dishes to desserts.
In the past, ginger was also used as a natural medicine for motion sickness.
Why can not ginger be missing with a healthy evening meal? Ginger contains powerful anti-inflammatory properties that can help with arthritis, lupus or gout (source).
In one study, participants with osteoarthritis were treated with a concentrated gem extract. She suffered less from knee pain and relief from other symptoms (source).
It is also thought that ginger can be effective in the treatment of type 2 diabetes.
A study from 2015 looked at the effects of ginger supplements on diabetes. After 3 months the blood sugar level of the group was found to have decreased with ginger (source).
This vegetable is rich in various vitamins and minerals, making it an excellent addition to the evening meal.
Asparagus contains many important nutrients, including selenium, folic acid, vitamin B1, B2, K and vitamin E.
Asparagus is also a good source of dietary fiber. The fibers in asparagus help improve digestion.
The soluble fibers dissolve in our body and bind to glucose, cholesterol and fatty acids. As a result, these substances are absorbed less well and leave the body via the stool.
Red cabbage is one of the oldest types of cabbage and is full of antioxidants.
Half a portion of red cabbage (100 grams) provides almost 90% of the daily vitamin C requirement.
Various animal studies (among rats) show that red cabbage can lower cholesterol levels in the blood and reduce the risk of heart and liver damage (source, source).
The last vegetable I want to discuss here is kale.
Of all healthy vegetables, kale is perhaps one of the most nutritious plant foods there is.
I will only mention the health benefits of kale that are supported by scientific research:
Kale is like other leafy vegetables, very rich in antioxidants. In kale are beta-carotene, vitamin C and various flavonoids and polyphenols (source).
Flavonoids such as quercetin and kaempferol are found in relatively large quantities in kale and also have other important functions.
These substances have been intensively studied in animal studies and have many beneficial effects on health. In animals, they work to reduce blood pressure, reduce inflammation and lower the risk of cancer (source, source).
The vegetables above certainly belong to a healthy dinner. And of course, there are a lot more healthy vegetables that you can eat.
Every vegetable has its own unique nutritional value, variety is the secret of healthy eating.
# 2: Avoid Simple (refined) Carbohydrates
If you regularly surf the internet then you may get the idea that carbohydrates are bad for you.
But carbohydrates are not necessarily bad.
In reality, you need carbohydrates for energy and inhibit the breakdown of body tissue.
We must also make a distinction between slow (complex) carbohydrates and simple carbohydrates.
Do you get enough fiber at dinner? Dietary fibers are extremely important.
It slows the speed at which sugar is absorbed into the bloodstream.
If you eat many foods with fiber, simple carbohydrates are absorbed more slowly in those foods.
This ensures that your blood sugar level remains stable. The brain gets the signal that you are full, so you are less likely to overeat.
Fibers also clean your colon and behave like a kind of brush.
The brush effect of fibers helps to clean up bacteria and other harmful accumulations in your intestines and reduces the risk of colon cancer.
Fiber-rich food is good for a good bowel movement and healthy digestion.
Fibers help you to have a soft and regular bowel movement, which reduces constipation (constipation). It also feeds friendly intestinal bacteria, leading to all kinds of health benefits (source, source).
The recommended daily amount of fiber is 25 grams for women and 38 grams for men (source).
Most people, however, only eat half of that. Fortunately, increasing your fiber intake at dinner is relatively easy.
Examples of high fiber foods that are both healthy and satisfying:
By drinking water, you can also temporarily speed up your metabolism (source).
Several studies show that you burn 24-30% more calories an hour after drinking half a liter of water (source, source). This effect becomes even greater when you drink cold water. Your body then has to burn more energy to warm up the water.
What is healthy to drink during dinner? I’m glad you ask.
Water with lemon
A cup of coffee after dinner cannot hurt either. Make sure you do not add sugar.
Drinking dairy during or after an evening meal is not recommended. Lime is contained in milk, which can affect the absorption of minerals (copper, zinc, iron).
Research shows that iron is better absorbed if calcium is avoided while eating the meal (source). Taking a lot of calcium does not necessarily cause strong bones, because you also need vitamin D, K2, magnesium and silicon for good absorption.
Would you rather drink something from alcohol at dinner? Then keep it with a glass of red wine. Red wine has some health benefits if it is drunk in moderation.
# 6: Cook With The Right Oils
I regularly get the question with which oils and fats you can best bake and roast. I can tell you in advance, it is not a frying fat!
Saturated fatty acids and monounsaturated fatty acids are highly resistant to heating, while oils that are high in polyunsaturated fatty acids can best be avoided (source, source).
My personal top 4 oils and fats for baking and roasting a healthy evening meal:
Oil / grease
Dominant Fatty Acid
Medium or Low Heat
# 7: High Protein Food (for weight loss)
Did you know that your organs, muscles and hormones are all made from proteins?
The protein that is in food is used by every part of our body to recover, grow and function.
Because proteins are involved in so many processes in the body, it is important that you consume enough protein every day during dinner to prevent a lack of protein.
Research shows that eating protein-rich foods has a number of health benefits.
It helps to stabilize blood sugar levels, increase energy levels, support muscles and bones and even increase the metabolism (source).
Another advantage of a protein-rich meal is that you will feel satiated more quickly so that you have less trouble with cravings.
Increasing your protein intake is a great way to quickly lose weight and burn fat.
That makes it, even more, a shame that few people consume enough protein. Proteins and healthy fats are known for their satiating effect. You will be less hungry.
If your goal is to lose weight, I recommend at least 0.8 grams of protein per kilogram of body weight. This is only for people who do sedentary work and are otherwise not very active.
For everyone who does muscle building and fat burning, I recommend eating about 1.7 grams of protein per kilogram of body weight.
You will be surprised how much protein-rich foods you can eat in the evening. Vegetarians and vegans also have enough protein-rich food to choose from.
A protein-rich inspiration for dinner:
Almonds (and other nuts)
Yogurt or kefir
Chicken and turkey
# 8: Avoid Processed Products
Most of the food products we eat today are unfortunately processed.
These are often the products in packages, bags and cans in the supermarket.
Processed foods are unhealthy because salt, sugar and fat are often added.
This is done to sweeten processed food or to increase the taste.
They are not essential nutrients, but they do contain a large number of empty calories. But empty calories are just the tip of the iceberg when it comes to the harmful effects of these additives.
Several studies show that added sugars are bad for health. It can lead to insulin resistance, high triglycerides, increased harmful cholesterol and increased fat deposits in the liver and abdominal cavity (source, source).
Most people do not get health problems from a sugar cube with the coffee, they get it from processed food products and sweet drinks.
Remember that weight gain can only be the first symptom of a much larger health problem that involves eating processed foods.
Therefore, keep it from eating natural foods. Avoid ready-to-eat evening meals that are full of salt and sugars.
Do not forget to read labels: many of these harmful ingredients are also found in foods that at first glance seem ‘healthy’, such as crackers, tomato sauce and salad dressings.