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

 

 

 

 

 

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.

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

 

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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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

 

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15 Proven Health Benefits of Green Tea + 3 Variations

what is the health benefits of green tea

15 Proven Health Benefits of Green Tea + 3 Variations

Here is all you need to make a great cup of green tea!!

                   

 

Green tea is healthy they say. Many health claims also do the round.

It would also help with losing weight and burning belly fat.

Is green tea really as healthy as one says? And does it really help to lose weight?

I searched for you what the scientifically proven health benefits of green tea are and share them with you here.

What you will learn in this article:

  • The difference between ordinary tea and green tea
  • How that is with green tea and weight loss
  • What are the proven health benefits of green tea

Finally, I give you a few green tea variation recipes that make green tea even healthier.

What is green tea?

Green tea is made from the same tea leaves as the ‘ordinary’ black tea that we all know.

discovery teaIn the West, more than 90% of tea sales are black tea and it was the only tea type that was drunk in the West for a long time.

In China, Japan and Afghanistan people have been drinking green tea for centuries. Because of the health benefits, it is now increasingly being drunk in the West.

The legend tells us that tea was discovered when the leaves of the tea plant blew in the hot water of the legendary Chinese emperor Shennong. The water started to smell nice, got a tan and tasted good and tea was born.

Green, black and white teas are made from the leaves of the tea plant (the Camellia sinensis). The difference is in the duration of oxidation of the leaves.

To make black tea, the leaves are allowed to oxidize longer. The result is that the leaves turn black but also that the tea will retain its flavor longer, for decades. This made black tea in the past suitable as an export product from the Far East.

oxidation processThe oxidation process is started immediately after the harvest by treating the tea leaves with hot steam. Enzymes in the tea leaves cause the oxidation of polyphenols.

After oxidation, the leaves are rolled and crushed mechanically, after which they are dried and the green tea is ready for use.

To make white tea, unopened leaf buds are used that are dried immediately after steaming. Because white tea is the least processed, it contains the most antioxidants, even more than green tea.

 


An important difference between black and green tea is the way you prepare it. To make black tea, you can use water just off the boil, while for green tea you can use water that is between 70 and 80 degrees Celsius. Otherwise, green tea would become too bitter.


Caffeine in green tea

Green Black teaAs far as caffeine is concerned, it makes no difference whether you drink green or black tea, they both contain the same amount.

If you put a cup of green tea, it will contain about 20 to 50 mg of caffeine. In comparison, a cup of coffee contains about 80 mg of caffeine and a can of cola 40 mg.

Up to 400 mg of caffeine is seen as a safe upper limit. If you drink more than this can give side effects such as:

  • A headache
  • Sleep problems
  • Palpitations
  • Fears
  • Tinnitus
  • Vibrate or tremble
  • Restless
  • Faster irritated

If you are used to drinking a lot of caffeine and you want to reduce this, you will have to deal with withdrawal symptoms. These are:

  • Fatigue
  • A headache
  • Shaking hands

Lose weight with green tea?

Green Tea and lose belly fatIs green tea the panacea that can help you lose weight? Because green tea, thanks to the caffeine, temporarily accelerates your metabolism you would think so. But of course, we want to know what science says about this.

I found three studies that show that drinking green tea causes a decrease in body fat. And especially the cosmetically undesirable and unhealthy belly fat.

From these studies, you may conclude that green tea helps to lose weight when following a diet with calorie restriction.


You can not expect to lose weight by just drinking green tea and just continuing to eat as you always do. It ensures that you lose that little bit extra when you are on the line.


Health benefits green tea

Tea is more than hot water with a taste. The tea leaves release nutrients that are good for health in the hot tea.

What makes green tea so healthy is the antioxidants it is rich in. Antioxidants protect our body against free radicals. An excess of free radicals is harmful to health because they cause oxidation of tissue and body cells. This is because the free radicals react with the DNA in our body cells.

antioxidants-free-radicals

Damage to the DNA of our cells is seen as one of the possible causes of cancer and aging.

Free radicals are caused by air pollution, smoking or sitting in the sun for a long time. Well-known antioxidants are vitamins C and E. The most important antioxidants in green tea are polyphenols such as epigallocatechin gallate (EGCG). These are known as very powerful antioxidants.

English TeaIn order to take full advantage of the antioxidants in green tea, it is best to drink the tea without milk and not like the often English ones do.

By adding milk to your tea, you bring down the antioxidant content. If you follow this blog you will know that I am not such a fan of milk anyway. Why this is so you can read in my critical dairy review.

You also do well to buy green tea of high quality. Research shows a clear correlation between tea of poor quality and fluoride content.

Health benefit # 1: lowers the risk of cancer

Green tea lowers the risk of certain types of cancer. This thanks to the antioxidants it is rich in.

It reduces the risk of the following cancers:

  • Colon cancer
  • Breast cancer
  • Prostate cancer

Green tea may also reduce the risk of other forms of cancer. However, this can not be said with sufficient certainty because more research is needed for this.

The fact that green tea reduces the risk of colorectal cancer can be said with certainty. 29 studies were analyzed and it showed that the risk is reduced by an average of 42%.

The risk of breast cancer is reduced by 20% to 30% by drinking green tea from a meta-analysis.

Less research has been done to reduce the risk of prostate cancer. However, a study shows that the risk is reduced by 48%.

Health benefit # 2: reduces the risk of infections

Green tea works antiviral and antibacterial which lowers the risk of infections and makes you less likely to become infected with viruses such as the influenza virus.

Health benefit # 3: good for oral hygiene

healthy-teethStudies show that green tea inhibits the growth of the bacteria responsible for plaque formation, reducing the risk of caries (tooth decay) and gum disease.

For this bacterial inhibiting effect, it is important that the oral cavity comes into contact with the polyphenols in green tea. You get this touch by drinking green tea.

For this bacterial inhibiting effect, it is important that the oral cavity comes into contact with the polyphenols in green tea. You get this touch by drinking green tea.

Pills with green tea extract will not improve oral hygiene.

Health benefit # 4: good for a fresh breath

Because green tea inhibits the growth of the bacteria in the oral cavity, this will make you less likely to suffer from bad breath.

Health benefit # 5: improvement of brain functions

dopamine brainGreen tea contains caffeine which is known for its stimulating effect. Caffeine causes more neurotransmitters such as dopamine and noradrenaline to be fired.

Caffeine has the effect that it improves your responsiveness, memory and mood.

You also have this effect on coffee, which makes green tea not unique. In addition to caffeine, green tea also contains the amino acid L-theanine. This amino acid increases the production of dopamine and alpha waves in the brain and reduces fear.

Research shows that the combination of caffeine and L-theanine improves the brain functions.

Health benefit # 6: reduces the risk of cardiovascular disease

Given that green tea is rich in antioxidants, you will probably not be surprised that the risk of cardiovascular disease is reduced.

An increased total cholesterol, LDL cholesterol and triglycerides mark an increased risk of cardiovascular disease. It is the oxidation of LDL cholesterol particles causing problems.

Because green tea increases the number of antioxidants in the bloodstream, this helps to prevent oxidation of the LDL cholesterol particles so that the risk of cardiovascular disease is reduced (source, source).

And this is not just a theory. Studies have shown that green tea drinkers have a lower risk of cardiovascular disease, up to 31%.

Health benefit # 7: anti-aging

Cancer and cardiovascular disease are at the top of the list of the most common causes of death in our Western society. Japanese man on ageSince green tea reduces the risk of cancer and cardiovascular disease, the logical consequence is that green tea drinkers live longer. This has been confirmed in studies.

A 6-year study of 14 thousand Japanese people at age showed that the people who drank the most green tea died least often during the period that they were followed.

A larger survey, among 40 thousand adult Japanese, also showed that the largest green tea drinkers lived longer. 11 years they were followed for this study.

This study showed that the largest green tea drinkers died least often from cardiovascular disease or stroke.

Health benefit # 8: lowers the risk of Alzheimer’s and Parkinson’s

Alzheimer’s is the most common form of dementia. This type of dementia starts with forgetfulness and a reduced memory, after which one gets trouble with everyday skills.

Unfortunately, there is still no good treatment for Alzheimer’s and there are also many uncertainties about the development. In any case, it is known that oxidative stress and inflammation play a role in the development of Alzheimer’s disease.

Parkinson is also a disease that can not be cured. In Parkinson’s, less and less dopamine can be produced because a small group of cells in the brain die. In this disease one has difficulty speaking, one tremble and one has stiff arms and legs.

Parkinson’s is the most common neurodegenerative disease after Alzheimer’s disease.

before and after results with CBD oilStudies, in test tubes and on laboratory animals, have shown that green tea has protective effects on neurons in the brain, thereby reducing the risk of Alzheimer’s and Parkinson’s.

In Parkinson’s disease, good results are achieved with a combination of CBD oil and THC oil. This combination of cannabinols causes people with Parkinson’s to relax muscles.

Regarding the incidence of Alzheimer’s, curcumin also has good cards. In my article on turmeric, you can read all about this extremely powerful antioxidant.

Health benefit # 9: lowers the risk of type 2 diabetes

We estimate that in 2018 there are more than 500 million prevalent cases of type 2 diabetes worldwide and the prevalence is comparable between high- and low-income countries. (source)

It is often thought that type 2 diabetes is a chronic disease. However, this is not the case. In many cases, this disease can still be reversed by making (drastic) adjustments to the lifestyle. How to reverse type 2 diabetes can be read here.

Insulin Resistance diagramThe problem with type 2 diabetes is that you are no longer sensitive to insulin. We then speak of an increased insulin resistance and reduced insulin sensitivity. As a result, the pancreas starts to produce more and more insulin, after which it becomes depleted over time and the blood glucose becomes too high.

Studies show that green tea helps to improve insulin sensitivity and thus lower blood glucose (source).

Seven studies have been scrutinized involving a total of 286 thousand people. This study showed that the green tea drinkers had 18% less chance of type 2 diabetes.

 

Health benefit # 10: accelerates metabolism

An acceleration of metabolism is desirable to prevent or prevent obesity. Green tea has this effect on metabolism, even though the evidence for this is not always statistically significant.

A few studies showed that green tea helps to burn fat, especially the fat around the abdomen.

Health benefit # 11: improves performance

This effect is due to the caffeine in green tea. Caffeine improves physical performance because it can make stored fat available as a useful form of energy.

CyclistsStudies show that physical performance improves by 11% to 12% by using caffeine.

Caffeine improves the performance especially for endurance athletes, while this is probably not the case for strength athletes. The positive effects for endurance athletes can be explained by releasing energy from the fat reserves, which is stimulated by caffeine.

 


Because caffeine contains so many foods, the World Anti-Doping Agency removed it from the list of illegal substances in 2004. Which allows you to see caffeine as a legal form of doping.


Health benefit # 12: good for liver function

Green tea can reduce the inflammation caused by liver disease such as a non-alcoholic fatty liver (NAFLD and NASH)

Healthy liver Fatty liver

Health benefit 13: good for the skin

For the care of the skin, it is necessary that the green tea is applied to the skin. Green tea has an anti-aging effect on the skin and helps against acne. It also helps with skin problems such as warts, dermatitis and rosacea.

Health benefit # 14: helps with rheumatoid arthritis

skincare-green-teaIn rheumatoid arthritis, people suffer from chronic inflammation of the joints. Especially the wrist, hand and foot joints can be painful and stiff.

Researchers at the University of Michigan discovered that a substance in green tea reduces the production of molecules that trigger inflammation and joint pain in your immune system.

Another publication shows that a substance in green tea can help protect cartilage and bones, which is beneficial for people with rheumatoid arthritis.

Health benefit # 15: helps with an enlarged prostate (BPH)

A benign enlargement of the prostate is called Benign Prostatic Hyperplasia (BHG). This is something that most men face when they get older. Because the prostate is located around the urethra, this causes problems with urinating.

Green tea variations

cup with green teaSure, you can just make a cup of green tea by simply pulling a tea bag into the hot water. But did you know that with a little effort you can make your green tea even healthier?

I hereby give you my favorite green tea varieties that each guarantee a boost of your health and are also very tasty.

Variant # 1: green ginger tea

Green tea with gingerAs you may have read in my article about ginger, this herb also has a lot of health benefits. Ginger reduces inflammation, lowers cholesterol, prevents cancer and helps with weight loss.

 

With this green ginger tea, we benefit optimally from the health benefits of these two special foods.

 

Ingredients:

  • Ginger root
  • A bag of green tea

Preparation:

  • Cut off about 5 cm from a ginger root and cut the ginger into thin slices.
  • Bring a pan with half a liter of water to the boil and add the slices of ginger. Let it simmer for a minute or 10.
  • Pour the boiled water into a teapot through a sieve and leave a bag of green tea in it.
  • Summer variation tip: make the green ginger tea as described above. Dissolve in the tea, to taste, honey and squeeze half a lemon. Let the tea in the refrigerator cold and serve it with a few ice cubes for a deliciously cool and healthy summer drink.

Variant # 2: green chia seed tea

green chia seed teaCombine the good of chia seeds with the good of green tea.

Chia seed is just like green tea a good source of antioxidants.

In addition, chia seed is good for digestion and reduces blood pressure.

Ingredients:

  • 1 cup of green tea
  • 1 tablespoon chia seed
  • 1 tablespoon of honey (or a sweetener such as a stevia, to taste)

Preparation:

  • Put a cup of tea and let it cool down.
  • Add a tablespoon of chia seed to the tea and allow it to absorb the moisture for 10 minutes to make it gelate.
  • Add a tablespoon of honey and stir well.

Variant # 3: green turmeric tea

Tumeric green teaThe health benefits of turmeric are really mind-blowing.

This herb from the ginger family is perhaps the strongest antioxidant that Mother Nature has to offer us. For example, it is anti-inflammatory, the risk of cardiovascular disease and diabetes is reduced, the immune system is strengthened to name but a few.

In this tea, we combine the goodness of green tea and turmeric. And if you wonder why black pepper and coconut oil is used in this recipe? This is to promote the uptake of curcumin, the active ingredient in turmeric. Black pepper increases the intake of curcumin by as much as 2000%.

Ingredients:

  • 1 turmeric root
  • 1 bag of green tea
  • 1 tablespoon of honey
  • 1 pinch of ground black pepper
  • 1 teaspoon of coconut oil

Preparation:

  • Peel the bottom 2 centimeters of a piece of turmeric root.
  • Grate this bottom 2 centimeter of turmeric root using a cheese grater.
  • Bring half a liter of water to a boil in a pan. After the water boils, remove it from the heat and let it cool for a minute.
  • Put the turmeric in the water and let it soak for 10 minutes.
  • After 10 minutes, pour the turmeric through a sieve into a teapot so that the pieces of turmeric are filtered out.
  • Hang a bag of green tea in the teapot and let it pull for a few minutes.
  • Pour the tea into a cup and add a pinch of ground black pepper, a teaspoon of coconut oil and a tablespoon of honey and stir well.

I drink this on a daily base just before bedtime!

Quickly burn excess pounds and belly fat with simple make slimming recipes

Here is all you need to make a great cup of green tea!!

 

                 

6 Ways to Lose Belly Fat Without Exercise!

 

Important: Leave your reaction and any additions below.

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

 

Low Carbohydrate Diet: Explanation, Week Menu, 9 Recipes and 7 Hazards

low carbohydrate diet healthy (Bread, Potato, Pasta, Rice)

Low Carbohydrate Diet: Explanation, Week Menu, 9 Recipes and 7 Hazards

There is a lot of incomplete and incorrect information about the low-carbohydrate diet. That is why I will reveal all scientifically substantiated facts about this popular diet in this comprehensive article.

With the low-carbohydrate diet, you can lose up to 2 kg per week. You will learn in this article which carbohydrates are good and which you should avoid at all costs.

After reading this article you know EVERYTHING that you need to know about the low-carbohydrate diet healthy or Not!

Here is what you will learn:

  • How ‘poor’ the low-carbohydrate diet should be for maximum fat burning
  • 7 possible dangers of the extremely low-carbohydrate diet
  • What are good and bad carbohydrates, including an A food products list
  • What a complete low carbohydrate weekly menu looks like
  • 9 delicious low-carbohydrate diet recipes that can be made quickly

What is a low-carbohydrate diet?

A low-carbohydrate diet is a dietary pattern in which you limit carbohydrates and partially replace them with fats and proteins. Often it is about replacing processed carbohydrates such as cake, candy, soft drinks, white bread, white rice, pasta and processed potato products.

Yet there is a problem in that definition since the term ‘poor’ is far from concrete. On the internet, at least there is hardly any talk about the exact amount of carbohydrates that you then reduce.

To determine exactly what the low-carbohydrate diet entails, we examine a number of things:

  • Why should you follow a low-carbohydrate diet?
  • Are you fat from fats or from carbohydrates?
  • How many carbohydrates do you need per day?
  • Good versus bad carbohydrates
  • What types of low-carbohydrate diets are there?

Why should you follow a low-carbohydrate diet?

The balance in macro nutrients (carbohydrates, proteins and fats) has completely disappeared in our current diet. This is because eating carbohydrates literally rice into the sky!

A 2000 study shows that Western societies derive around 55% of their energy needs from carbohydrates. Fortunately, in some Western countries, this is already less and the average is 45%.

If we look at the worldwide hunter-gatherer societies from prehistoric times, they never achieved more than 40% of their energy needs from carbohydrates.

See the pie charts below to compare the differences between hunter-gatherers and Western societies in terms of macro-nutrients:

Carbohydrates Primitive man versus modern man

Incidentally, there is still an important caveat on these percentages …

At the hunter-gatherers, the carbohydrates came from natural sources, such as vegetables, fruit, nuts and seeds. This is in contrast to Western societies where we now also eat processed carbohydrates, which are also called refined or simple carbohydrates.

We are talking about products such as cookies, candy, soft drinks, white bread, white rice, pasta and processed potato products. Later I will discuss the dangers of this.

In the last decades, the consumption of carbohydrates has increased significantly. This increase has roughly three reasons:

  • Processed carbohydrates are very cheap to produce, so attractive to the consumer
  • Governments have labeled (saturated) fats for decades as the enemy in obesity
  • The food industry responds to the addictive effects of processed carbohydrates (high through-eating factor)

In my opinion, the governments and the food industry have turned the original food pattern upside down, with the result that the number of people with overweight and type 2 diabetes has also been turned upside down. See here what this reversal looks like:

Historical Diets vs Standard American Diet

 

To summarize: we have never eaten so many (processed) carbohydrates in the history of mankind. We should bring this back into balance by partially replacing carbohydrates with proteins, healthy fats, vegetables and fruit.

Are you getting fat from fats or from carbohydrates?

The American cardiologist Robert Coleman Atkins came in 1972 with the idea of deleting carbohydrates from your diet. This he replaced with proteins and (saturated) fats.

To this day, the majority of health authorities and the media denies its findings. According to them, fats are still the enemy, especially saturated fats such as coconut oil and butter.

But meta-analyzes (a cluster of studies) show that saturated fats are not dangerous.

Contrary to what many people would think, several studies show that a low-carbohydrate diet is more effective than a low-fat diet for weight loss.

This was already known in 1863, by the first popular diet book: Letter on Corpulance by William Banting. A carbohydrate-restricted diet is recommended in people who are overweight and obese, a way that most doctors used successfully at the time.

A study even shows that if you eat 300 calories a day with a low-carbohydrate diet compared to a low-fat diet, you still lose 18% faster.

Why do you lose weigth on a low-carbohydrate diet?

This has mainly four main reasons:

  1. The production of insulin decreases, and fat is only stored when the values are too high
  2. By eating more proteins and fats you become more saturated
  3. The saturation leads to a low feeling of hunger, so you end up consuming fewer calories
  4. Your body is forced to switch from sugar burn (the glucose that you get from carbohydrates) to fat burning

If you look at these reasons, you may want to switch directly to a completely carbohydrate-free diet.

Yet I do not recommend that to you, because it is NEVER smart to completely exclude one of the macro-nutrients from your diet.


In summary: a low-carbohydrate diet is not only twice as effective as a low-fat diet, but it is also easier to maintain.


How many carbohydrates do you need per day?

According to the Nutrition Center, which gets a lot of advice from the Health Council, we would have to get 40 to 70% of our energy from carbohydrates if you want to eat healthily.

I do not find a reference to this statement anywhere. The largest nutritional authority in most western countries does not make source references from their site. You will have to believe them on their word.

And is it smart to take something indiscriminately? Nope!

The Health Council also consists of professors who work for universities. Many of the universities have links with industry and are sponsored in conducting research. It is the conflict of interest in the square!

So in the trash!Trash can

We continue looking for the truth …

The Institute of Medicine recommends that you consume a minimum of 130 grams or carbohydrates per day because according to them this is the average minimum use of glucose that needs every day. I can not find any study (s) for this, but at least they give an explanation.

Unfortunately, their statement is not entirely true.

There are certain neurons in the brain that can only function on glucose, but other parts of the brain do fine with ketones (a by-product in the burning of fat).

If you eat few carbohydrates, some brain parts use ketones as an energy source instead of glucose.

Yet research shows that if you do not eat carbohydrates at all, your body can produce glucose from proteins and fats via a process called gluconeogenesis. This is a cumbersome process, so I do not recommend it.


To sum up: the theory, we would not need any carbohydrates at all. Later I will tell you what possible dangers are behind an extremely low-carbohydrate diet.


Sugar burning versus fat burning

The vast majority of our society are actually “sugar junkies”.

Of course, I do not mean that is offensive, but more like a joke with a core of truth …

What I mean by sugar junkies is that people continuously use glucose (which you get from carbohydrates) as an energy source.

Sugar Junkie


The majority of our society are “sugar junkies”.


The reason for this is that people eat carbohydrates throughout the day. Because of this they hardly burn fat. This is because it is much easier for the body to convert glucose into energy than fats.

I am going to teach you something that is likely to change your vision about carbohydrates, especially processed carbohydrates, possibly for good.


As soon as you take in carbohydrates, your body switches DIRECT to sugar burning and stops burning fat … EXCEPT after exercising!


Do you already understand where this is going?

If it’s okay … because if you want to burn fat all day, there are only two rules:

  1. Eat little to no processed carbohydrates throughout the day
  2. Bulk your carbohydrates after exercise!

Followed: you are a real fat burning machine!

You don’t exercise every day (or maybe almost never)? Then go for a few minutes to jump around, dance, push or whatever before eating carbohydrates.


To burn fat instead of sugar, your body needs to adjust, something that usually lasts 1 to 2 weeks. In this time you can feel dizzy and energy-free, but see that as a good sign!


The reason why this adaptation takes a while is that if you have been eating carbs for years, your body has failed to burn fat.

You can compare it with having a driving license, but have not driven for years. Then you have to regain everything you have learned.

A disadvantage of burning fat is that you can get a bad breath. The by-product of fat burning is ketones, which have no fine smell.


To sum up: most people in our society only burn sugars instead of fats because they continuously eat sugars and carbohydrates.


3 types of low-carbohydrate diets + how much weight you will lose

Normally low-carbohydrate diet: 100-150 grams per day

This, in my opinion, is what you can call the ‘normal’ low-carbohydrate diet. Actually, the term ‘original’ is even better. With this quantity, you go back to the original quantity that hunter-gatherer societies used.

You can still enjoy fruit, nuts, seeds and occasionally a portion of carbohydrates such as oats, quinoa, buckwheat, etc. You could also eat a sandwich every day, a little pasta, a few potatoes or some rice.

In short, with this, you can continue to enjoy in moderation a number of carbohydrate-rich products where you lose fat in the meantime.

Fanatics low carbohydrate diet: 50-100 grams per day

Here you go a step further. You only get your carbohydrates from vegetables, fruit, nuts and seeds and a portion of oats, pasta, potatoes or rice is really nil.

The latter is more of a small addition, such as on a salad.

Extremely low carbohydrate diet: 20-50 grams per day

This is the most extreme variant there is.

Here you can actually only eat products that contain very few carbohydrates such as vegetables, nuts and seeds. In addition, you can still eat a piece of fruit, but it must be low in carbohydrates, and therefore, for example, not a banana.

This is the form in which you have the maximum results in fat burning!

What do you have to think about? See the chart below:

fig-1-low carb-vs-low fat-weight-lost

Most studies of low-fat diets allowed up to 30% of daily calories to come from fat, with one study having a very low-fat diet (<10% daily calories from fat). Studies with low-carbohydrate diets limited carbohydrates to 20 grams/day.

After comparing and summarizing five studies with 447 dieters, the conclusion was that low-carbohydrate, non-energy-restricted diets are at least as effective as low-fat energy-restricted diets after 1 year.

Translation: If you eat vastly fewer carbs, you don’t have to pay all that much attention to your total calories to lose as much weight as you would if you counted your calories and your fat. That being said, you can’t be eating pounds of butter and expect to be skinny.

Foster, GD, et al. Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial. Ann Intern Med. 2010 Aug 3;153(3):147-57.

Another research shows similar results.

Foster GD, et al. A randomized trial of a low-carbohydrate diet for obesity. New England Journal of Medicine, 2003.

Details: 63 individuals were randomized to either a low-fat diet group or a low-carb diet group. The low-fat group was calorie restricted. This study went on for 12 months.

Weight Loss: The low-carb group lost more weight, 7.3% of total body weight, compared to the low-fat group, which lost 4.5%. The difference was statistically significant at 3 and 6 months, but not 12 months.

Low fat vs Low Carb vs Mediterrean Diet

 

 

 

 

 

This diet form is also recommended for people with type 2 diabetes. With this diet, they can in most cases reverse their disease within 8 weeks.


In summary: with an extremely low-carbohydrate diet you can lose about 1 kilo per week, and you have outliers that lose 1.5 kilos per week.


Behind the extreme low-carbohydrate diet there are a few possible dangers …

7 possible dangers with an extremely low carbohydrate diet

inuitAs said, your body does not necessarily need carbohydrates for glucose. This can also be produced by the body from proteins or fats.

There are also peoples such as the Inuit and the Masai who have very little access to plant food but are in excellent condition. In the right image, you see an Inuit family.

The experience in practice for some Westerners is different. There are a number of complaints that can arise with an extremely low carbohydrate diet.

Possible risk # 1: tired and lethargic

When you eat really few carbohydrates, some people report that they experience (very) little energy. This may be because they still have to get used to the diet, but also in the long term, some people feel tired and slow.

Yet there are also people with positive experiences, possibly these are people who do not exercise much. So you should test for yourself to how far you can go, but despite that, I always recommend people to follow a normal low carbohydrate diet of 100-150 grams per day.

Possible danger # 2: psychological complaints

In the long term, an extremely low-carbohydrate diet can lead to psychological problems.

For example, your cognitive function in working memory would be worse compared to a carbohydrate-rich diet.

Possible danger # 3: suffer from muscle soreness

People who do explosive strength training, such as weight lifting, report having too little recovery from their muscles.

This is because when you eat carbohydrates, you produce growth hormones, such as HGH. This amount of hormones is lacking in an extremely low-carbohydrate diet.

If you do not do explosive strength training, this can probably succeed.

Possible danger # 4: eating too little fruit

There are a lot of carbohydrates in fruit. For example, in banana per 100 grams something like 20 grams of carbohydrates, in an apple 14 grams and a strawberry 8 grams. In general, there is less in vegetables, such as 7 grams per 100 grams in a broccoli.

More and more people become fat of fruit because it contains so many sugars, but research shows that you even waste fruit. With every 100 grams of fruit, you lose every day after 6 months, you will eat 300 grams after 6 months, regardless of what you eat differently, do sports or not. Vegetables gave better weight loss results in this study.

If we look purely at health, research shows that the chance of premature mortality (for example due to cancer) is lowest when you eat 300 grams of fruit and 375 grams of vegetables per day. I know what you think: but that is unfeasible!

That is indeed true for most people. With a western diet like in most parts of Europe and the USA, 95% of the population does not even get 200 grams of vegetables a day. Yet this does not detract from this proven fact. Incidentally, you can get far with a big green smoothie.

But suppose you get that 300 grams of fruit from 100 grams of banana, 100 grams of apple and 100 grams of strawberries. Then you come to 45 grams of carbohydrates. With some vegetables, nuts and seeds you can easily get above 50 grams per day.

In short, with an extremely low-carbohydrate diet of 20-50 grams of carbohydrates per day, you do not meet your amount of fruit per day, and you miss essential nutrients.

Did you know that the Australian government started the “Go for 2 + 5” campaign in 2005? You are advised to eat 2 servings of fruit (300 grams) and 5 servings of vegetables per day (375 grams).

Look, that is communicating honestly to your citizens!

This is in contrast to the Nutrition Centers in Western Europe and the USA that keeps it in their Disc of Five with 2 pieces of fruit (200 grams) and 250 grams of vegetables per day.

Possible danger # 5: irregular menstrual cycle

If you follow an extremely low-carbohydrate diet you may get an irregular menstrual cycle or even amenorrhea.

Amenorrhea means that your menstrual cycle has been absent for 3 months. This problem can arise if you consume too few calories, eat too few carbohydrates, weight loss, stress or too much exercise.

Amenorrhea occurs because different hormones drop in level, such as the GnRH hormone, that starts the menstrual cycle.

The evidence that an extreme carbohydrate diet leads to menstrual problems is still scarce and only occurs over a long time.

Possible danger # 6: iodine deficiency

Bread is baked in bread with iodine added. This has been done because the vast majority of caucasian people have an iodine deficiency. The recommended daily allowance is 150 micrograms.

In case of a deficiency of iodine, you can develop an enlarged thyroid gland (called goiter) that can cause diarrhea, palpitations, shortness of breath, etc. (source)

According to the food center, we should therefore not leave bread. Each slice of bread contains 25 micrograms of iodine and at 6 sandwiches you reach 150 mcg.

Yet there are many more alternatives to bread. But you have to be careful that if you leave bread you get enough iodine.

Here is a list of products with the highest iodine content. 

food-salt-content-chart

Possible danger # 7: delayed thyroid gland

When you eat really few carbohydrates, you can get a delayed thyroid gland. This is because you make too little insulin without carbohydrates.

It is true that insulin is the fat storage hormone, but only if it is present in high quantities. Insulin has many more functions.

A delayed thyroid gland will slow down your metabolism.

Here you will find a number of disadvantages. Please note that this is an extreme carbohydrate diet, not a moderate diet.

3 catch of the low-carbohydrate diet

Catch # 1: temporarily feeling bad

Some people think they are getting more energy from low-carbohydrate food, but in the first 1 or 2 weeks, they feel bad.

That is not surprising, because your body has to adapt to your new diet. Because you eat fewer carbohydrates, your body is forced to burn fat. You need 1 to 2 weeks for this adjustment.

So do not be surprised if you temporarily do not feel that good.

Catch # 2: lost weight quickly

In the first week of a low-carbohydrate diet, you can lose a lot of pounds, but that is mainly water/moisture and no fat.

This is because your glycogen (sugar supply) runs out in the first week. Glycogen retains water, so this water also disappears due to the disappearance of the glycogen. The kidneys also lose water.

Only after the first week does you burn fat.

Catch # 3: no diet

The carbohydrate-restricted diet should not be seen as a diet. A diet means a temporary adjustment nowadays, and they always give temporary results.

Originally, ‘diet’ means a ‘habit of living’, but this meaning has since become ‘deteriorated’.

So you can see it better as a low-carbohydrate lifestyle instead of a diet, and to be even more precise … it is basically an unprocessed low-carbohydrate lifestyle.

For the skill, you can shorten it to OKL. So tell your friends: I am working on the OK lifestyle!

Benefits of the low-carbohydrate diet

In summary, the low-carbohydrate diet has the following advantages:

  • Very stable blood sugar level
  • No more dips after a meal
  • Little hunger due to more satiety
  • Constant energy level
  • Easier to maintain than low-fat diets
  • More effective than low-fat diets
  • You are going to burn fat!

Disadvantages of the low-carbohydrate diet

In summary, the low-carbohydrate diet has the following disadvantages:

  • Difficult to sustain in the first 1 to 2 weeks
  • Bad breath due to ketones
  • The 7 possible dangers (already mentioned)

Where are carbohydrates actually in?

This is actually a catch!

Did you know that carbohydrates are actually very healthy?

I understand that I’m confusing you now … but it’s easy to explain.

Fruit, vegetables, nuts and seeds also contain carbohydrates! These are the natural sources of carbohydrates.

This is in contrast to the processed carbohydrates. The major disadvantage of processed carbohydrates is that they are stripped of their fibers, while these fibers inhibit the rise in blood sugar levels.

Carbohydrates also contain hardly any vitamins and minerals. For processed carbs, think of cake, candy, soft drinks, white bread, white rice, pasta and processed potato products.

In addition to the distinction between processed and unprocessed carbohydrates, we also have the difference in fast and slow sugars.

In the vernacular, carbohydrates are actually slow sugars, but fast sugars also belong to the carbohydrates.

The difference between the two is the speed at which the product influences blood sugar levels. The higher it peaks, the more insulin is produced, the greater the chance of fat storage.

Voorbeelden van snelle suikers sterven in (veel) producten zijn toegevoegd, zijn:

  • Sucrose (regular table sugar)
  • Lactose (milk sugar)
  • Fructose (fruit sugar)
  • Etc……

Here you will find sugar names that the food industry uses regularly.

Actually, every ingredient that contains the word sugar ends with ‘ose’, and every ingredient that contains the word syrup or syrup falls under the quick sugars. Here you will find a list of all the sugar names that you prefer to avoid.

The slow sugars often involve starchy products. Starch must first be converted by the body, in contrast to fast sugars. That is why we also call starchy products ‘slow sugars’.

Examples of starchy products are:

  • Cereals such as wheat, corn, rice, but also oats, quinoa and buckwheat
  • Grain products such as pasta, bread, crackers and waffles
  • Root vegetables such as potatoes and beets
  • Processed food such as chips, biscuits and cake

Low carbohydrate diet? Use this food products list

Low Carb Food List

Follow low carbohydrate diet with these recipes examples

In order to keep you as close as possible to a diet, I have worked out a number of recipes for you!

For more detailed cooking instructions and variation tips per recipe, I refer you to The Big Book of Low-Carb Recipes: 365 Fast and Fabulous Dishes for Every Low-Carb Lifestyle 

To help you get started and give an impression of the dishes, I hereby give you a weekly menu. These are for breakfast, lunch and dinner/dinner.

Make sure that all recipes are suitable for 2 people!

9 tasty low-carbohydrate diet recipes

For each meal, namely breakfast, lunch and dinner/supper, I have 3 delicious low-carbohydrate recipes below for you.

Enjoy it!

3 low-carbohydrate breakfast recipes

Breakfast # 1: Omelette with mushrooms, broccoli and cumin

Omelette with mushrooms, broccoli and cumin

What do you need:

  • 2-4 organic eggs
  • 300 g of broccoli
  • 25 g of grated cumin cheese
  • 100 g mixed mushrooms, in slices
  • 2 tsp olive oil

Method:

  • Cook the broccoli al dente. Then rinse immediately under cold water.
  • Heat 1 tsp olive oil in a small frying pan and add the mushrooms. Add salt and pepper to taste.
  • Heat 1 tsp olive oil in another frying pan and break the eggs. Place the cheese around the egg yolks, a part of the broccoli and the mixed mushrooms.
  • Let the eggs solidify and melt the cheese, and then serve on two plates.
  • Garnish with the remaining broccoli.

Breakfast # 2: Oatmeal with walnuts, blueberries and banana

Breakfast # 2: Oatmeal with walnuts, blueberries and banana

What do you need:

  • 400 ml of vegetable milk
  • 100 g oatmeal
  • 1 hand of blueberries fresh or from the freezer, washed
  • 1 banana, in slices

Method:

  • Bring vegetable milk to the boil and add the oatmeal. Let it simmer gently until the porridge thickens.
  • Turn off the heat and let the porridge stand for another 5 minutes. Add the blueberries and the banana and stir.
  • Spoon the porridge into bowls and add some honey if necessary.

Breakfast # 3: Quinoa pancakes with dates and walnuts

Breakfast # 3: Quinoa pancakes with dates and walnuts

What do you need:

  • 2/3 cups of Quinoa
  • 2/3 cups of water
  • 1 egg
  • 1 hand of dates
  • 1 hand of walnuts

Method:

  • Mix the Quinoa, the water and the egg in a bowl and stir well until a uniform paste is formed.
  • Use a frying pan and heat some coconut oil. Use half of the batter to form 1 pancake.
  • Serve the pancakes with the dates and walnuts.

3 low-carbohydrate lunch recipes

Lunch # 1: Slawrap with salmon, avocado and bean sprouts

Lunch # 1: Slawrap with salmon, avocado and bean sprouts

What do you need:

  • 1 head of iceberg
  • 200 grams of smoked salmon
  • 1 avocado
  • 1 bell pepper, a color of your choice
  • 10 mushrooms
  • 1 hand of bean sprouts
  • pepper and salt

Method:

  • Cut the peppers, mushrooms and avocado into pieces.
  • Cut the salmon.
  • Put all the ingredients in a bowl, add the pepper and salt and mix well.
  • Wash the iceberg lettuce and remove 6 nice leaves from the crop.
  • Spoon the mixture onto the lettuce leaves and sprinkle some bean sprouts over it.
  • Fold the wrap and fasten with a skewer.

Lunch # 2: Fried eggs with vegetables

Lunch # 2: Fried eggs with vegetables

What do you need:

  • 2 eggs
  • ½ onion (white or red)
  • ½ clove of garlic
  • 1 cm of fresh ginger
  • ½ stalk of celery
  • 2 carrots
  • 2 mushrooms
  • ½ t turmeric
  • salt and pepper

Method:

  • Beat the eggs and add some salt and pepper.
  • Cut the half onion into rings.
  • Peel the ginger and cut it as finely as possible.
  • Cut the celery and carrot into slices that are as thin as possible.
  • Put everything together and add the garlic (pressed) and the turmeric.
  • Put a dash of oil in the pan and add the beaten eggs. Sprinkle with the ingredients and bake until the omelet comes free from the pan.

Lunch # 3: Apple salad

Lunch # 3: Apple salad

What do you need:

  • 2 apples
  • 1 mandarin, in parts
  • 75 gr of celery
  • 75 gr of celery
  • 175 gr mixed lettuce
  • 1 hand raisins
  • 1/5 lemon, the juice & the peel
  • 1 el stevia
  • 1 tbsp olive oil, Extra Vierge
  • 1 tbsp nut oil
  • Pepper and Salt

Method:

  • Peel the apples and cut into cubes.
  • Then peel the mandarin and use the segments for the salad
  • Cut the celery into strips.
  • Sprinkle the apple slices with half of the lemon juice and lemon zest.
  • Fry the walnuts with 1 tbsp stevia for a sweet taste.
  • Make a dressing of the remaining half of the lemon juice, olive oil, walnut oil and salt and pepper.
  • Add all the ingredients in a large salad bowl

3 low-carbohydrate dinner/supper recipes

Dinner # 1: Stewed leeks with chicken

Dinner # 1: Stewed leeks with chicken

What do you need:

  • 2 thin leeks
  • 1 onion
  • 2 chicken fillets
  • 1 stock cube
  • 1 clove of garlic
  • 2 tbsp olive oil
  • few sprigs of thyme and parsley
  • nutmeg
  • pepper and salt

Method:

  • Cut the dark green from the leeks, chop into rings and rinse the leek.
  • Heat the olive oil in a pan and fry the leeks. Add the sprigs of thyme and parsley.
  • In the meantime, cut the chicken and onion into pieces and squeeze the garlic. Heat in a pan some olive oil and fry the onion for about 3 minutes with the garlic.
  • Then add the chicken and fry it light brown.

Dinner # 2: Broccoli with goat’s cheese and quinoa

Dinner # 2: Broccoli with goat's cheese and quinoa

What do you need:

  • 1/2 broccoli, in rose
  • 1 small pot of lentils
  • 150 grams of rocket
  • 150 grams of soft goat’s cheese
  • 150 grams of quinoa bunch of parsley

Method:

  • Boil the quinoa in about 12 minutes.
  • Put a big splash of olive oil in a frying pan and add the broccoli florets.
  • Meanwhile, put the lentils in a colander and add them to the broccoli.
  • Now add the goat’s cheese to the vegetables and let it melt through.
  • Finally, add the quinoa and the arugula to the pan and the dish is ready to serve!

Dinner # 3: Tuna fillet with steamed vegetables

Dinner # 3: Tuna fillet with steamed vegetables

What do you need:

  • 2 slices of tuna fillet, each 150 g
  • 2 tsp olive oil
  • 2 shallots
  • 1 onion
  • 1 clove of garlic
  • 1 tsp finely chopped parsley
  • 150 g of green beans
  • 150 g of cauliflower

Method:

  • Rub the tuna steaks with the olive oil and let stand for at least 15 minutes.
  • Cut the green beans in half, cut the broccoli into small florets and put them together in a steam basket in a steamer.
  • Peel the shallots and cut into thin parts. Fry them in a pan with some olive oil.
  • Cut the onion into half rings and squeeze the garlic. Add both to the shallots in the pan.
  • Fry the tuna steaks on a grill plate and roast them for about 5-7 minutes
  • Put the steamed vegetables on the plates, serve the tuna steaks and garnish with the shallots, onions and garlic. Sprinkle the parsley over it.

Discover more than 365 low-carbohydrate recipes that are easy to make

Do you want more low-carbohydrate recipes that you prepare in a tasty, simple and varied way?

The Big Book of Low-Carb Recipes: 365 Fast and Fabulous Dishes for Every Low-Carb Lifestyle

The Big Book of Low-Carb Recipes’ is the essential tool for anyone who is interested in controlling their weight by cutting down their intake of carbohydrates. And if you thought that a low-carb lifestyle meant eating unlimited amounts of unhealthy, fatty foods, then think again! The key to success is eating the right type of carb alongside good sources of protein and fat. By focusing on unrefined carbohydrates- and eating these in carefully controlled amounts- you can keep blood sugar levels steady, have heaps of energy, and feel full for longer. Featuring innovative, delicious and nutritionally balanced dishes, ‘The Big Book of Low-Carb Recipes’ provides a safe and responsible blueprint for low-carb eating.

If you are looking for a good food steamer? Check this one out!!

 

Important: Leave your reaction and any additions below.

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

Why is coffee healthy

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

 

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

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

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

In addition, you will learn in this article:

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

Where is coffee made of!

Coffee comes in many shapes and sizes.

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

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


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


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

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


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


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

 

Drip coffee maker

How is coffee made?

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

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

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

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

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

 

Home coffee roaster

 

 

The nutritional value of coffee

The nutritional value of coffee is an interesting story.

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

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

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


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


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

Health benefits of coffee

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

I will explain that below:

Benefit # 1: Coffee contains caffeine

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

You know …

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

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


Caffeine improves concentration and keeps you awake


How about this then?

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

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

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

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

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

  • Respiratory
  • Heart
  • Kidneys
  • Intestines

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

Because caffeine blocks the inhibitor adenosine, caffeine also influences the stimulants serotonin and dopamine in the brain. As a result, they can do their work, making a coffee drinker feel comfortable. This also has a positive effect on cognitive functions.

The effect of caffeine on the concentration capacity, therefore, works from two directions.

Benefit # 2: Coffee contains antioxidants

Yes, coffee also contains antioxidants.

Actually, all plant-based substances on earth contain antioxidants, and that is also the main reason why plant products are so healthy.

Most people are shocked when they read this word because they understand very little about it. That is why I will keep it simple.

Antioxidants are substances that are slightly toxic to the body. When you ingest it, the body tries to actively fight it. This makes our body more efficient in clearing free radicals.

What are free radicals?

Free radicals in our body arise as a by-product of physical processes. This is a natural process and you can not do much about it here. Free radicals then react with healthy cells in our body which damage these cells.

You want to avoid free radicals as much as possible. And that is where antioxidants do their work. Antioxidants ensure that these free radicals are cleaned up so that they can no longer damage healthy body cells.

In addition to the fact that antioxidants clean up these free radicals, antioxidants also ensure that our body itself becomes more efficient in cleaning up pathogens. This has to do with the fact that antioxidants activate our defense mechanisms.

Coffee contains the dust chlorogenic acid, which belongs to the polyphenols. This is an antioxidant that protects the body by activating our immune system

These antioxidants have a lot of positive effects on our health and reduce the chance of many diseases. What brings me right to the next point:

Benefit # 3: It protects against aging diseases

When I say that coffee reduces the chance of many diseases, then, of course, you are curious what these are.


This mainly concerns aging diseases.


What exactly are aging diseases?

Actually, the word says it all, you have a greater chance of certain diseases when you get older. These diseases arise as a by-product of aging. And that is mainly caused by the accumulation of proteins in our body.

When you grow older, the body becomes less efficient in cleaning up certain proteins. As a result, proteins accumulate and they clump together. When they hang around healthy body cells, they choke these healthy cells, causing these cells to die off. This is also called amyloidosis.

This happens more and more as you get older, but because of a bad lifestyle, these kinds of diseases also occur earlier.

Research has now shown that the antioxidants in coffee have a protective effect against Alzheimer’s, Parkinson’s and Type 2 diabetes.

That’s like this:


Coffee contains substances that activate the nrf2 protein in our cells. This protein is a kind of switch that stimulates all kinds of other proteins to clear free radicals. Diseases such as Alzheimer’s, Parkinson’s and Type 2 diabetes are diseases in which an excess of free radicals plays an important role.


Benefit # 4: It helps to reduce muscle pain

For this reason alone, I advise you to drink coffee. Are you still not convinced? Then maybe that will happen after the next tip.

Are you an active athlete and do you often suffer from muscle pain? Even then, coffee can offer a solution.

The intake of caffeine appears to be good against the late form of muscle pain. This form is also called DOMS. This type of muscle pain occurs only after 24 to 48 hours after a workout. This form is caused by microcracks in the connective tissue of the muscle.

muscle pain and muscle growthIn a study, they had a group of men take 5 mg of caffeine per kilogram of body weight. This was followed by a heavy strength training that most likely causes muscle pain. The other group of men did not get caffeine for strength training.

This study subsequently showed that the group taking caffeine before training had less trouble with DOMS muscle pain than the control group.

In addition, caffeine is not wrong in sports as caffeine makes you more active.

Caffeine blocked the receptors for the neurotransmitter adenosine. And these receptors are in every conceivable place in the human body. This increases caffeine your heartbeat and your lungs become more active. Both have a positive effect on your sports performance.

Benefit # 5: It reduces the risk of depression

Depression is a serious mental illness that drastically reduces the quality of life.

Unfortunately, more and more people are struggling with this disease.

As soon as most people experience these feelings, they go to the doctor. He then writes a pill to get rid of those depressive feelings. Now there are many people who benefit from this. And yet it is mainly symptom control. Your serotonin is largely supplemented by these drugs and the cause is not always looked at.


However, what many people do not realize is that a healthy lifestyle can also work wonders for preventing depression. It is true that an unhealthy lifestyle increases the chance of depression


On the other hand, there are also foods that reduce the risk of depression. And you might already guess it because one of those foods is coffee.

Coffee turns out to work wonders. A study at the University of Harvard showed that women who drank more than 4 cups of coffee a day had a 20% less chance of depression.

Another large study showed that people who drank more than 4 cups of coffee per day were 53% less likely to commit suicide due to depression.

What does this have to do with it? Caffeine in coffee affects the serotonin and dopamine system in the brain, making a coffee drinker feel more comfortable. Caffeine causes an increase in dopamine and norepinephrine. And as you probably know, people with depression have a shortage of serotonin and dopamine.

Benefit # 6: Coffee helps with weight loss

That coffee can help in the waste process has to do with two points:

The first is perhaps the simplest. After all, coffee does not contain calories. When you try to lose weight, you must consume fewer calories than your body uses in a day.

weight lossA cup of BLACK 250 ml coffee contains 1 kilocalorie. This is actually negligible. I write black in large letters since milk and sugar naturally contain calories. This is exactly why I advise you to drink black coffee when you are trying to lose weight.

If you think that milk and sugar contain few calories, then you are wrong. And especially since it often does not stay with one cup of coffee in a day. Without knowing it, the calories are tapped. But with black coffee only you do not suffer from this.

Caffeine increases your metabolism

Caffeine causes you to burn more fat. And who does not want that now?

Because caffeine keeps the adenosine receptors occupied, the intestinal tissue becomes active again. Bitches stimulate the functioning of the central nervous system, which then directs signals to the fat cells to tell them to break down fat.

Whatever caffeine does, the hormone is raising adrenaline in the blood. This hormone causes fat cells to be broken down and given to the blood to be used.

For example, research has shown that 300 mg of caffeine per day (about 6 cups of coffee) will burn your 80 kilocalories a day (source).

All in all, it is the ideal drink to drink as it contains hardly to no calories and also stimulates your metabolism.

Do you want more tips to be able to lose weight? Then read the article below:

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

Benefit # 7: Coffee improves good cholesterol

And if you thought that I was finished, you are wrong again.

Cardiovascular disease is the number two cause of death in the Western World. Cancer is namely number 1.

The risk of cardiovascular disease is strongly determined by the cholesterol level in your blood. But in this reasoning, a number of things go wrong for most people. To address these errors, I mention 3 myths below:

Myth 1: Too high cholesterol increases the risk of cardiovascular disease. This is incorrect. The total cholesterol does not say anything about your health. Cholesterol turns out not to be as unhealthy as people thought.

Myth 2: Most of your daily cholesterol comes in through food. This is not correct. Your body makes the most cholesterol itself and you do not get fed by food. That is precisely the reason why saturated fats cannot be unhealthy at all, as was claimed in the past.

Myth 3: The biggest predictor for cardiovascular disease is high LDL cholesterol (bad cholesterol). This is also incorrect. The greatest predictor of cardiovascular disease was found to be low HDL cholesterol (good cholesterol) (4x better predictor). Only when you are over 50 years old does a high LDL cholesterol appear to be a predictor of cardiovascular disease.

All of this was determined in a very large and important study. This is actually a website with all small publications about this research to better understand the big picture. https://www.framinghamheartstudy.org/

The link to coffee

But why I have said this above is because research shows that coffee increases your HDL cholesterol. And that is good news as I have just told you that this is the most important predictor of cardiovascular disease.

All this is due to the healthy antioxidants in coffee. This study showed that 8 cups of coffee per day, the good cholesterol let rise by 7% (source). What also emerged from this research is that 8 cups of coffees reduce the number of proteins that are related to inflammation to 16%.

How much coffee is healthy?

Now that you are now convinced of the power of coffee, it is wise to know how much coffee is actually healthy. In fact, a lot of coffee is used in many studies.

And coffee can certainly also have adverse effects, especially if you drink too much of it. But I have to say that this is very different per person. In addition, habituation also plays a major role.

People who are not used to ingesting caffeine can get side effects with a moderate amount of caffeine.

What side effects do occur when you have drunk too much coffee?

Fear and nervousness. Caffeine blocks the substance adenosine. This substance makes you calm and your brain tired. At the same time, it provides for the release of adrenaline, the fight or flight hormone, which increases your energy. So you can understand that too much caffeine gives you a nervous and anxious feeling.

Insomnia. Caffeine has become so incredibly popular because it keeps you awake. So ideal for that night. But too much caffeine can also ensure that you are awake for a long time and your sleep quality deteriorates. I will come back to this later.

Intestinal problems. If you are a big coffee drinker, then this problem probably sounds familiar to you. Coffee appears to have a laxative effect. With large amounts of coffee, diarrhea can occur.

caffeine-effectThese are the main side effects that result from too much caffeine use. If you almost never or never drink caffeine-rich drinks, drink a maximum of 3 cups of coffee per day. If this goes well, you can of course always expand that.

If you are already used to coffee, I recommend a maximum of 5 cups of coffee per day. If you do not suffer from anything, you can always increase this.

What is important to know is that black coffee is the healthiest. Let milk and sugar stay away. If you only like your coffee with milk and sugar, you should then ideally drink as little coffee as possible. Then the benefits do not outweigh the disadvantages.

 

What are the disadvantages of drinking coffee?

Coffee has many advantages as you have received above. But like every product, coffee also has a number of drawbacks. Fortunately, these are few. So you do not have to worry about having to flush your coffee through the toilet.

Disadvantage # 1: Increased blood pressure

This is a disadvantage that many people know about. But still, this disadvantage nowadays does not seem to be as big as people thought.

Are you completely healthy? Then coffee has little or no effect on your blood pressure. So continue to drink.

In people who hardly consume caffeine, the blood pressure can be slightly increased by the caffeine. This happens especially when you suddenly work two bins of coffee, but this also quickly drops to a normal value.

Especially for people who already have high blood pressure, coffee can increase this for a longer time. For this group, it is therefore wise not to drink caffeine at all.

Disadvantage # 2: It reduces your sleep

Every person needs his beauty sleep. A poor sleep quality ensures that you:

  • Have less willpower
  • More irritable
  • You can concentrate worse

coffee - sleepAnd now you also know that caffeine causes you to stay awake. This is great for in the morning if you have to concentrate the rest of the day, but this is not recommended in the evening.

Caffeine stimulates your nervous system so you can not relax. It counteracts the action of adenosine. And if you drink a cup of coffee just after dinner, chances are you will experience the effect of this in the evening.

For example, research showed that if you drink coffee up to 6 hours before going to bed, this greatly reduced your sleep quality. Not only when consuming caffeine in the evening, but also too much caffeine can cause insomnia.

Disadvantage # 3: There arises tarnish on your teeth

This is not necessarily a health disadvantage, of course. But it is indeed not a nice sight.

Coffee in itself is not bad for your teeth. It does not lead to dental erosion, as with soft drinks. Unless you drink coffee with sugar, that sweet thing can actually affect your teeth.

What happens as soon as you drink coffee is that the discoloration in the tartar and dental plaque attracts which makes your teeth look browner. However, it is a myth that the discoloration really pulls into the teeth itself.

To prevent discoloration, you must remove or prevent tartar as much as possible. You do this by flossing your teeth regularly, brushing them and regularly go to the dentist for control.

To remove the yellow deposit of coffee you do not have to bleach your teeth. Good dental cleaning and polishing of your teeth at the dentist must be sufficient to get rid of the discoloration.

A nice and healthy variation on black coffee

If you want to get more out of your coffee in the morning, I have a nice variation on black coffee here.

At first you will think that it is very dirty, but believe me, it is very tasty.


This drink is also called bulletproof coffee.


Bulletproof coffee consists of black coffee with grass butter and coconut oil. Grass butter and coconut oil are two very healthy saturated fats with both their own advantages.

Coconut oil

Coconut oil contains MCTs. These are fatty acids with a medium chain. Most saturated fats consist of long chain fatty acids. These MCTs are absorbed differently in the human body than the long chains.

Due to the difference in body intake, MCTs show you to consume more energy than long chain fatty acids. For this reason, coconut oil will cause more weight loss.

Grass butter

Grass butter is also a saturated fatty acid. Grass butter is actually cream butter from cows that only eat grass. In grass butter, there is a substance that is also called butyrate. And butyrad appears to have an anti-inflammatory effect on the body. This substance consists of short chain fatty acids, also called SCTs.

These saturated fatty acids appear to improve the cholesterol level in your blood. They let the HDL cholesterol rise, which reduces the risk of cardiovascular disease.

Adding these two fats to your coffee is not only healthy for your heart and blood vessels, but it also lets you lose more weight and lastly it also has a positive effect on your hunger.

This is because fats are the only macronutrients that have no influence on your blood sugar level and therefore do not cause any fluctuation in your insulin level. Insulin is the hormone that for the most part determines your hunger.

How do you make a bulletproof coffee?

bulletproof coffeeYou put a container with black coffee. Then add 10 grams of grass butter and 10 grams of coconut oil. You can also add a pinch of cinnamon for the taste.

You do all this in a blender and mix together as a whole. Then you get a delicious creamy coffee with a layer of foam.

You stay filled longer by this drink, than with only black coffee. Especially when you do intermittent fasting, this is the ideal drink to satisfy your hunger for a longer period of time without causing your insulin level to rise.

There is one side note: because your coffee now drinks with fats, this drink is a lot more caloric than black coffee alone. You must also keep track of these calories as they provide energy for your body. A bulletproof coffee like the example above quickly delivers 160 kilocalories.

I personally like to make my coffee with Moka Pot as you see below!

Buy one here!!  BonVIVO Intenca Stove-Top Italian Espresso Maker, Moka Pot

 

espresso maker

 

 

 

 

 

 

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

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

kids cooking together is fun

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

 

1. Set a good example

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

2. Provide variation

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

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

Finally, you also keep it exciting and tasty.

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

3. Make healthy food attractive

Bento spring tulips

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

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

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

4. Explain why healthy eating is important

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

5. Do your grocery shopping together

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

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

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

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

 

6. Let your child help with preparing food

 

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

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

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

 

7. Try new things

Children often do not like all foods.

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

Do your children not like it?

Do not get mad.

Punishment often works counterproductive.

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

Approach it positively.

Give compliments and keep going.

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

8. Eat together at the dinning table

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

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

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

Just create a wonderful moment of peace for you together.

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

 

9. Prohibiting does not help

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

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

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

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

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

wanna have this while you can have these

More about healthy food for children

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

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

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

Then you are more hungry.

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

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

 

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

 

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

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

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

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

Here is what you will learn:

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

What is a protein-rich diet plan?

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

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

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

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

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

Why should you follow a protein-rich diet plan?

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

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

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

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

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

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


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


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

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

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

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


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


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

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

from hunters until present day diet

 

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

 

Why do you lose weight with the protein rich diet?

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

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

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

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

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


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


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

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

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

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

Where proteins are actually in?

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

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

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

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

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

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

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

Then think of:

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

How much protein do you need per day?

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

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

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

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


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


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

5 possible dangers with an extreme protein rich diet

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

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

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

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

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


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


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

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

Danger # 2: getting proteins out of eggs is unhealthy

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

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

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

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

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

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

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

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

Danger # 4: Many proteins cause aging

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

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

Danger # 5: you start stinking out of your mouth

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

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

Simple tips to correct bad breath are:

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

Is the protein rich diet dangerous?

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

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

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

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


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


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


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


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

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

Benefits of the protein rich diet

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

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

Disadvantages of the protein rich diet

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

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

Protein rich diet experiences

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

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

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

Follow the protein rich diet? Use this food products list

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

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

Are you a vegetarian? 

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

Then you can get your proteins from these plant sources:

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

9 tasty protein rich diet recipes

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

3 protein rich diet breakfast recipes

Breakfast # 1: Scrambled eggs with tomato and feta

Scrambled eggs-with-tomato-and-feta

What do you need:

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

Preparation method:

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

Breakfast # 2: Smoked salmon with eggs

Smoked salmon with eggs

What do you need:

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

Preparation method:

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

Breakfast # 3: Cottage cheese with fruit

Cottage cheese with fruit

What do you need:

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

Preparation method:

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

3 protein rich diet lunch recipes

Lunch # 1: Roman salad with chicken

Roman salad with chicken

What do you need:

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

Preparation method:

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

Lunch # 2: Tuna burger with salad

Tuna burger with salad

What do you need:

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

Preparation method:

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

Lunch # 3: Boiled egg with cucumber and avocado

Boiled egg with cucumber and avocado

What do you need:

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

Preparation method:

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

Check my article about the health benefits of avocado!

3 protein rich diet dinner recipes

Dinner # 1: Broccoli with fried salmon pieces

Broccoli with fried salmon pieces

What do you need:

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

Preparation method:

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

Dinner # 2: Fried shrimp with garlic

Fried shrimp with garlic

What do you need:

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

Preparation method:

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

Dinner # 3: Tartar with pickle and egg

Tartar with pickle and egg

What do you need:

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

Preparation method:

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

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

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

Check out the recipes book below!!

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

          

 

Important: Leave your reaction and any additions below.

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

 

 

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

man looking very tired resting his head on his hand

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

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

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

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

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

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

1. Feeling tired because of  eating simple carbohydrates

Two cupcakes on a table

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

  • Choose complex carbohydrates
  • do not eat too many carbohydrates

Simple carbohydrates

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

This gives a short peak in your sugar level.

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

The properties of simple carbohydrates:

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

Simple carbohydrates are products such as:

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

Complex carbohydrates

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

The properties of complex carbohydrates:

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

Examples of complex carbohydrates:

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

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

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

Replace simple with complex carbohydrates

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

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

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

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

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

2. Always tired due to a lack of magnesium

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

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

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

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

A list of products with magnesium:

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

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

3. Eat enough protein

A broken chicken egg

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

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

A healthy breakfast with egg

frying pan with egg

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

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

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

The ingredients:

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

Optional:

  • a small teaspoon of chia seed
  • little red pepper

Preparation:

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

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

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

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

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

4. No more tired due to sufficient iron

Plate with pieces beef

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

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

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

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

A list of iron-rich foods:

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

5. Fatigue symptoms due to a vitamin B deficiency

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

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

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

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

6. Ensure sufficient Water intake

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

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

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

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

Do this for a few days and feel the difference!

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

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

Check out these protein bars!!

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

      

 

 

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