10 Tips that Help Build and Improve Your Endurance and Stamina Quickly

condition building

10 Tips that Help Build and Improve Your Endurance and Stamina Quickly

 

Building your condition is an important way to become healthier. When you are in good shape, you are more resistant to disease and you will feel much fitter.

You can build your condition in different ways. You can work on your fitness at home by doing high-intensity interval training, but you can also choose to do endurance sports like running.

Get a pair of good running shoes HERE!

Men shoe  Woman shoes

Many people think that when you want to improve your condition, you have to work on your stamina. But this is not the only thing that improves your condition. Which points improve your condition, even more, I explain in this article.

In addition, you will learn in this article:

  • What are the benefits of having a good condition
  • What you absolutely must do for your training to improve your fitness
  • Which trick you can use to keep your sports full
  • Which way of building up condition is the best and costs the least effort
  • A schedule that helps you to build your fitness

What is your stamina?

If I asked you to tell me exactly what the term stamina means, then you will probably, like 9 out of 10 other people, give the following answer:


The term stamina is used to indicate how long you can sustain a sports exercise. Are you tired after running 400 meters? Then, for example, you have a bad stamina.


But what you really describe above is your physical stamina. In other words, the ability to maintain intensive tension.

Being in good shape has to do with many more things such as:

  • power
  • Stamina
  • Speed
  • Agility
  • Coordination of the muscles

All these points determine whether you have a good or a bad condition.

Now that this is out of the way, you may think that you ended up in the wrong article. That’s why I describe below a number of tips that you need to take into account to improve your stamina. After all, that is what most people want when they look for the term “build stamina”.

But the official translation from stamina to English is “fitness”.

Where everyone thinks that fitness is nothing but strength and a little bit of weight, this word literally shows how fit you are. How fit you are is determined not only by how strong you are but also by all the above points. That is why at the end of this article I also give you tips on how to generally become fitter so that your stamina improves in all areas.

What are the benefits of a good condition?

The physical condition determines how fit, someone is. Someone with a good condition is generally healthier than someone without a good condition.

Besides the fact that you get better stamina when your condition improves, you can also become stronger, more flexible and faster.

But what benefits does a good condition have in the broadest sense of the word?

  • Your body recovers faster after exercise. When the muscles in your body become stronger and your stamina increases, you can have more after every effort.
  • The chance of injuries decreases. The coordination of the muscles increases, reducing the chance of a misstep or the like. Your muscles become stronger, so they can also cope with more blows.
  • You are more resistant to diseases. Your immune system will become stronger by building up your condition. Sports is stressful for your body which makes it stronger. It may sound strange, but because your body gets a little dump during exercise, it can now handle bigger things like the flu better. sports also increases your blood flow, causing the flu to be detected earlier.
  • It reduces the risk of cardiovascular disease. By exercising and improving your fitness, you also train your heart muscle. Your heart muscle transports oxygen to all parts of the body. When it is stronger, more oxygen can be moved and you get a better heart function. This allows your body to function better, your blood pressure drops and your cholesterol levels improve.
  • It increases your stress resistance. Because your heart becomes fitter, you get an improved heart function so you can deal with stress better

If all of the above has not yet convinced you to build your condition, I will not know it anymore. There are literally no drawbacks to improve your condition.

infografic of health benefits of exercise

Now that you know how healthy it is, I am going to teach you how to best build your condition. There are quite a few things that you have to take into account to keep up as long as possible. Let’s start:

Tip # 1: Don’t move to fast

You have decided to work on your condition. Congratulations, this is a very good decision.

This is also the first step toward a healthier life. Admitting that you have to do something about your health is the most important step to change anything at all.


But another important tip that I want to give you is that you should not move to fast.


Most people take too much on their plate and decide to drastically change their lives.

Is this the best way to tackle it?

If you have a lot of willpower then. But unfortunately, most people do not.

how to master willpower. Quote

So take it easy. Do not have too high expectations, you can only work against this in the future.

Have you decided to run? Then start 2 times a week and if this goes well you can expand it to three or four times a week.

This is better than starting running 4 times a week, so that you can not keep track of it and then lose your motivation.

Have you not played in years and do you want to start very calmly? Then it is wise to start walking. You believe it or not, but walking is also very healthy for you.

A small walk of 20 minutes per day can extend your life expectancy by 7 years.

By building things up quietly, you can sustain it longer and keep your motivation longer. A habit is only on average in your system after two months.

 

Tip # 2: Warm up

Above I described that you should not move to fast. The same applies to this tip.

As soon as most people start a new sport, they are running fast. Hup, let gets going!.

Do you want to start running?

You put on your sports shoes and start your running session. But is this the best way?

No, Unfortunately not.

Every athlete should do a warm-up first. And I am not saying this, because there is a true theory behind it.

When I talk about a warm-up, I’m not just talking about a warm-up. The dynamic warm-up is the one that improves your sports performance and reduces the chance of injuries.

I can hear you thinking:

“Tommy, very nice but I’m not really waiting for a warm-up and then you also throw in a warm-up that I do not know …”

It sounds more difficult than it is. There are two types of warm-up, a static and a dynamic one. In a static warm-up, you stretch and stretch exercise in an attitude and hold that posture for a few seconds. In a dynamic warm-up, you do a kind of stretching and stretching exercises in a moving form.

Where the static warm-up worsens your sporting performance, a dynamic warm-up can actually  improve  your sporting performance.

A dynamic warm-up ensures:walking-lunge exercise

  • Increased blood circulation
  • Attendance of your lung ventilation
  • Improve your muscle performance
  • Improve your stamina

A very good example of a dynamic warm-up is the “walking lunge”. This is ideal before you start a running session or start a HIIT workout.

Believe me, you take advantage of it when you do a dynamic warm-up.

Do you want to know more about a dynamic warm-up? Check out this DVD!!

Tip # 3: Provide regularity

This tip fits nicely with tip # 1.

When you build the training slowly, you also get more regularity in your workouts to build your fitness.

Imagine running, as I said you should not move on to fast, so start with twice a week.

When you choose two fixed days in the week to play sports, it is easier to make a habit of this.

This way you do not have to decide on the day itself whether you want to exercise or not. The odds are much greater that you will postpone your sports until the end of the week, and then do not do it at all anymore because it turns out that it does not come up with your other appointments.

You know what they say:


Tomorrow never Comes


sport today tomorrow never comesWrite the fixed days in your diary or make a note of this in your phone. In this way you plan all agreements around it.

You will see that the habit is worn out after a short time and that the threshold for sports has disappeared.

Another good tip is to inform other people about this. For example, indicate that you plan to run in the evening on Mondays and Thursdays and that you can not meet these evenings.

If they are good friends, they will not make appointments with you on these evenings. In addition, it can be an extra stick behind the door because they remind you that you have to exercise on those days.

And you obviously do not want to disappoint the people around you;)

Tip # 4: Choose a sport that you like

It all sounds very logical, and yet there are many people who do not.

You have decided to improve your fitness and want to do this through cardio training in the gym.

But you hate:

  • The gym
  • Running and cycling

And yet you choose this type of sport in the gym. Why?

Most people have the idea that they can best build their fitness through running and have the idea that they do it more often, by going to the gym.

But the opposite is true.

woman on a bicycle outdoorsChoose a sport that you like and you will sustain it many times longer. And it can be any sport that you can think of.

I would even approve bedsport, but then you have to do some work of course;)

  • Do you like swimming? Then go swimming.
  • Do you like cycling? Go cycling.
  • Do you like hockey? Go hockey.

You understand my point. I prefer a sport that you can sustain over the next ten years and maybe less active than running, then you drop out after two weeks because you had to choose the sport that seemed to you the hardest.

Looking for a great road bicycle?

Men’s bicycle Women’s bicycle

Tip # 5: Have a sports buddy

Imagine you choose a sport that you enjoy and you can only practice this sport alone or with a friend, which do you prefer?

two woman sport togetherI thought so. With a friend, of course. But besides the fact that it is fun, it can also be very useful.

We “people” are social beings. This is the whole reason why humanity has become so great. We can work together in large groups without having to really enjoy each other for this. Our entire economy is based on this.

We as people are very afraid to be excluded. We are also the death that other people think negatively about us.

And you can apply this very well to make building a sport (condition) easier for you. You can create situations where you feel miserable if you do not exercise once. And that happens when you disappoint your sports buddy not to exercise:

  • You feel socially obliged to exercise
  • You have someone who can improve your own sports performance by pushing you
  • You have someone to tell your goals and your problems

And when I look around the gym I see a lot of people playing sports together and pushing each other to go over that edge. After the training, they keep a tea party that makes it cozy. All these positive memories ensure that you keep going continuously.

Tip # 6: Adjust your dietary habits

You ended up on this article because you want to improve your condition. But you probably would not have thought that nutrition plays a role in this. So you need to change some nutrition habits.

As I indicated in the introduction, your condition is not only determined by your stamina.

The condition of your stamina indicates how fit, you are. And the best way to really get fit is by getting the right nutrients.

Do you know of those people who first go out to exercise and then eat the burned calories by a piece of chocolate? After all, you have done healthy by exercising so you can now eat something unhealthy to straighten it.

Unfortunately, it does not work that way.

diet-versus-exersiseSports are important, but a healthy diet is even more important. This should actually form your basis.

You can not straighten an unhealthy diet by doing sports. On the contrary, not exercising, is not so bad when you have a healthy diet. So you understand now which is more important.

To get healthy, you can, therefore, best start with your diet. After all, this is the fuel that you put in your body, which you then need to start exercising again.

And exercise becomes a lot more fun and easier when you provide your body with the right fuel.

What does science say about healthy eating and sports to get a healthier body?

There has been a study in which three different groups were tested.

  • Group A: only followed a diet
  • Group B: only followed a sports program
  • Group C: followed both the diet and the sports program

All groups looked at weight loss, BMI, waist size and body fat percentage.

As you might guess, the group that followed both the diet and the training program (group C) had the best results. But what is remarkable is that group A had significantly better values than group B.

For example, group A, who only followed the diet, had 8.5% weight loss with regard to 2.4% weight loss in group B. So following a diet resulted in 3 times more weight loss than if you were only following a sports program. As good as the same values were obtained with BMI, waist size and a decrease in body fat.

There are many more such studies that show how important a healthy diet is for your overall health.

Do you have no idea what a healthy diet is? Then read this article:

mediterranean-diet-benefits-the-health-benefits-8-tips-and-3-recipes

Tip # 7: Take enough rest in between

Chances are that you do not like sports very much. That is exactly why you have been sitting still for a long time.

Now that you have decided to build up your condition, you have to train a number of times a week. This ensures the best result. What most people do next is the following:

“Monday and Tuesday night I have nothing to do? Then I make sure I take these two days to build my condition. ”

Then you sit with your buttocks on the couch for the rest of the week to watch “some tv series” and then start again Monday and Tuesday.

Tip # 1 and # 3 have succeeded well in any case:

  • You do not move too fast
  • You consistently sport on the same days

But you make it extra difficult for your body to fully exercise for two days in a row.

It is much better to build your fitness by spreading your training over the week. This way you can recover well from your first training to be able to get the most out of your second training.

Train, for example, Monday and Thursday or Tuesday and Friday. Please note that you have at least 48 hours of rest before you start the next training.

Tip # 8: Buy the right attributes

Before you start any sport, it is important to find out what you need to practice this sport.

For example, running is a cheap sport. But keep in mind that you have to invest in a pair of good running shoes. And they can get a fair price. Do not think then, I just run with shoes that I have at home, because that’s not going wrong.

And you want to prevent injuries, otherwise, you will be out of circulation for a few months.

running-shoes

If you are planning to work out, then you only need a gym subscription and a good pair of shoes when you want to do cardio.

Do you want a very cheap way to build your home at home? Then you can think of jumping rope.

Only a jump rope is required. No gym subscription, no expensive shoes and no expensive sportswear. The way to build a condition the fastest is to do a high intensity interval training. What exactly this is, I explain to you at the next tip.

You can also choose different group sports to practice. Think of: football, hockey or martial arts. The nice thing about these sports is that you train with other people so you often get more out of your training. You basically do not need a sports buddy anymore.

Tip # 9: Do high-intensity interval training

Many years ago, many people still used long-term training sessions to build their condition. The most common way to build your fitness is running anyway. As soon as someone wanted to improve their condition, the running shoes came out of the closet and you started running long distances.

But nowadays a different kind of training has become much better known, called:


High intensity interval training (HIIT)


HIIT shows that research is just as effective or even more effective for building up a condition compared to endurance training.

This training is characterized by an alternation of short but powerful moments of effort alternated by even shorter moments of relaxation. Regular cardio is characterized by running or walking at a consistent pace over a long period.

The regular advice for endurance training such as running is to exert yourself on about 70-80% of your ability (VO2max = 70%). At HIIT you literally give the full 100% (VO2max = 100%) and then breathe during a short break.

But what many people forget is that HIIT also has many more advantages compared to endurance training. HIIT thus appears:

  • For more muscle building
  • For more fat loss
  • Take less time

When you read the above points, I wonder why you are still debating yourself through long-term running, cycling or swimming. Especially if sports is not your favorite activity.

Do you want to know more about HIIT? Then read the following article:

9-reasons-to-do-more-high-intensity-interval-training-HIIT

Tip # 10: Use an application

You want to start building your condition. If you do not choose team sport and want to train for yourself then chances are you do not know how to do all this on your own …

Fortunately, there are the apps that help you.

Apps are available for almost every conceivable category.

Running applications

If you want to build up your fitness by running, there are many running apps available that will help you on your way. The biggest app available for running is RunKeeper. This app keeps track of the following things for you:

  • Distance
  • time
  • Speed

In addition, this app has several training schedules for a half marathon, a whole marathon, but also for a triathlon available. This app is generally free until you want to use more extensive features, then you have to pay money.

Fitness applications

Do you want to build up your condition and become stronger? Then you can also choose to do strength training in the gym.

The problem, in general, is that most people only have no idea how to train. Many exercises are performed with a wrong posture, causing injuries quickly. Are you willing to pay a lot of money? Then I advise you to hire a personal trainer. Is this too expensive you can possibly download a fitness app.

virtuagym app showing on mobile phoneFor example, the “Virtuagym” Fitness app exists. Virtuagym has more than 2000 exercises that you can practice in the gym. These are all aimed at building muscle mass. It gives you a lot of inspiration for new exercises and shows you exactly how the exercise should be done.

Here you can still look at how a certain attitude should be during the execution of an exercise.

In addition, you also have the app “Tabata timer”. I told Tip # 9 that HIIT is a very good way to build your fitness, increase muscle mass and lose fat.

A Tabata training is based on a HIIT workout. With this training, you will go completely for 20 seconds with a certain exercise and then take 10 seconds of rest.

When you repeat this 8 times you have done a so-called “tabata”.

It has been proven by Izumi Tabata that short but intensive training is better for your endurance than long-term exercise at an average pace. The entire app is free, which of course is nicely taken along.

Health apps

A good diet is the key to a healthier life and ultimately a better condition. With the right nutrients, you can provide your body with the right fuel to improve your sport performance.

But it is of course convenient that you can keep track of everything you eat.

The most important nutrition app is:

  • Myfitnesspal

Here you can find more than 6 million food items, which you can fill in so you know exactly how many calories you get. You will also be told how much carbohydrates, proteins and fats you eat with the different meals and for a day. Ingredients of dishes can be added in quantities (tablespoons, slices etc) as well as in grams.

The free version of this app is so extensive that you never have to purchase the paid version.

Build condition schedule

The final conclusion of this article is that HIIT is the best way to build your fitness and generally become fitter. That is why I also give you a condition diagram based on a HIIT workout.

The workout consists of the following exercises:

Exercise Action (number of seconds) Pause (number of seconds)
 Burpee 30 10
 Push up 30 10
 High knees 30 10
 Jump Lunges 30 10
 Pull ups 30 10
 Knee raises 30 10
  • It is intended that you complete the above schedule 4 times
  • Every round of 6 exercises you are busy for a total of 4 minutes
  • This means that your total HIIT workout lasts only 16 minutes

If you follow this schedule, you can also build up and improve your condition at home. But do not forget the dynamic warm-up beforehand;)

You also can use the TRX Training for a perfect workout anywhere you like! See below where to buy!

TRX Training – Suspension Trainer Basic Kit + Door Anchor, Complete Full Body Workouts Kit for Home and on the Road

TRX training set

Important: Leave your reaction and any additions below.

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

 

 

7 Reasons Why I Lose Weight With Running discourage

can i lose weight with running

7 Reasons Why I Lose Weight With Running discourage

Regular clients and random people in the gym will ask me the following question: “I want to lose weight with running, my girlfriends/friends do that too, or do you advise me to do this?”

And that is a very good question!

There are bizarrely many conflicting messages on the internet about the topic of losing weight with running. One site says that it is effective, but that you have to run at the (relatively) low rate in the fat burning zone.

The other site says you have to run at high speed and another site says that running does not work at all to lose weight.

In this article, you discover the truth! Here is what you will learn:

  • How to burn up to 7 times more with other workouts than running
  • Why you burn more calories at higher intensity
  • What are the risks of running and what the alternatives are
  • Why excessive running can be unhealthy
  • Why you do not get a sexy figure with (excessive) running

ATTENTION: I am talking about losing weight with running, not about your health or fitness with running.

Reason # 1: no optimal fat burning

Most people who run do that to lose weight. But why? Who has said that running is effective for losing weight? And why do couple runningnot you focus on burning fat instead of losing weight because that’s two different things?

Many people read on the internet and hear from people around them that you have to exercise to lose weight. The first thing that comes to mind is cardio like running, cycling etc.

Women especially tend to cardio and run fast, because you would lose weight, especially if your heart rate is in the fat burning zone.

This is in contrast to strength training. Especially women are convinced that they are (fast) muscled by strength training, something that they find aesthetically ugly.

All in all, these theories and arguments sound logical and intuitive, but that does not mean that they are correct …

How you burn 7 times more fat than running

In a study that covered a total of 12 weeks, one group performed cardio three times a week for 30 minutes while another group did 20 minutes of high intensity interval training (abbreviated HIIT) 3 times a week.

The result?

  • Both groups had lost about the same weight, but …
  • The HIIT group lost 7 times more fat than the cardio group!
  • At the same time, the cardio group lost 0.5 kilos of muscle mass while the HIIT group just won 1 kilo

So you see again, losing weight and burning fat can be completely different! It often happens that you lose fat but in the meantime stay at the same weight. That is because muscle mass weighs heavier than fat.

And remember, the HIIT group exercised a total of 60 minutes a week while the cardio group played 90 minutes.

Best exercise for fat loss walking lunges with kettlebell

Another study shows that if women do HIIT three times a week instead of cardio, after 15 weeks:

  1. Significantly more fat percentage has been lost
  2. Significantly more belly fat and fat around the legs have lost

Even if you burn exactly the same amount of calories with HIIT compared to cardio, you still burn more fat in its totality.

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

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

Basically, HIIT turn loses weight with running to shame.

Do you want to lose weight with running? Fine, but your friend who does HIIT:

  • Has a tighter body 7 times faster than you
  • Is 33% less time to train than you
  • Gets a sexier figure than you (read more about this at reason 6)

Buy some good running shoes for your training:

          

Example of a HIIT training

Below is an example of a HIIT, something that you can easily do at home.


Summary reason # 1: losing weight with running is worthless compared to high-intensity interval training (HIIT) because it burns 7 times more fat.


Reason # 2: little afterburn effect

You would think that you burn a lot of calories with running, and that is also the case with other sports. Nevertheless, burning calories during training is not the whole story.

For example, a training also provides extra calorie burning after the training, also called afterburn effect. Officially this is called the excess post-exercise oxygen consumption, abbreviated EPOC.

Afterburn effect diagramWhen your sport is at a higher intensity than running, the afterburn effect is higher. This has been shown in several studies, although these studies are often more than 20 years old and have few participants. Nevertheless, we can assume that if you combine all studies, the data and results are reliable.

Especially with a short training, the percentage of afterburn effect can be very high compared to the total number of calories burned.

There is a 2005 study that assigned participants to two groups. In one group, participants cycled at a constant pace for 3.5 minutes. In the other group, participants were asked to do 3 sprints of 15 seconds each as quickly as possible.


This is what the groups burned during the sporting activity:

  • Cycling group: an average of 29 calories per participant
  • Sprint group: an average of 4 calories per participant

Nevertheless, the burned calories were completely different after the training. Here they are:

  • Cycling group: an average of 39 calories per participant
  • Sprint group: an average of 65 calories per participant

Bizarre huh? So big is the afterburn effect:

  • Cycling group: 26% of the total calorie combustion!
  • Sprint group: 94% of the total calorie combustion!

That’s what you hear … 94% afterburn effect!


Afterburn effect man shows 6pack Of course, there have also been studies for a longer sports duration. In that case the afterburn effect percentage is less, but certainly not negligible.

For example, a study shows that in an intensive spinning training of 45 minutes participants burn an average of 519 calories, with an additional 190 calories after 14 hours. In short, the afterburn effect increases the number of calories burned by nearly 37%! Other studies show somewhat lower numbers.

Strength training has shown that the afterburn effect can last up to 38 hours


Summary reason # 2: in losing weight with running, people often do not take into account the calorie burn after the sport (afterburn effect) and that is higher with a strength training or a training with high intensity.


 

Reason # 3: injury sensitive

Are you overweight and do you want to lose weight? Oops, running involves risks for injuries.

If you are a beginner, you can easily get injured with running anyway, but when you are overweight the chance is only injury sensitive tennis player hurt his kneeincreased.

The reason for this is that it is stressful for the body to catch the blow at every step. Especially if you are not used to it, your ankles, knees and hips may become overloaded.

When you get injured, it may be that you need weeks to recover.

An alternative to running with less injury sensitivity are the following cardio sports:

  • Swimming
  • Cycling or cross trainer
  • Steppen
  • To climb
  • Rowing

Still, start running? Here are some tips to prevent injuries:

  • Wear stable shoes that connect to your feet
  • Little experience? Start calm!
  • Try to land on the front of your foot
  • Build up the intensity of the training slowly
  • Preferably train on a soft surface
  • Do an extensive cooling-down

But as said, running is far from the most effective way to lose weight. You better do a high-intensity interval or do strength training.


Summary reason # 3: losing weight with running entails the risk that your ankles, knees and hips may become overloaded and that you have been injured for weeks.


        

Reason # 4: takes a lot of time

Cardio VS Weight trainingAs I already said on reason 1 is that with 60 minutes of training per week 7 times more fat burned than with 90 minutes of cardio per week.

But it can go a step further, because some people do cardio much longer.

In many cases, people even think “the longer the better”! But that creates a problem, which is number 5.


Summary reason # 4: a workout with high intensity is more effective and costs you less time than trying to lose weight with running.


Reason # 5: creates stress

Running is a sport that some do as long as possible to burn as many calories as possible.

But there is a catch…

With prolonged exercise, which mainly happens with sports that you do at a low intensity such as running, your body enters a stress mode. The result is that the body anti-stress hormone will produce cortisol. The result is that you will hold fat more quickly.

Also in terms of health, you do not necessarily have to walk long …

Research shows that if you run 2 to 15 kilometers per week with a speed of 10 to 12 km per hour when you train 2 to 5 days a week, you are less likely to die prematurely than if you do not move or move less. But do you train more than that? Then it has no effect on premature death.

I suspect that if you really run excessively, you will only increase your premature mortality. There are two arguments for this:

  • If you have a weak heart muscle, health benefits occur in 30 minutes of exercise, but at 60 minutes the effect is counterproductive, especially if you are elderly.
  • Of all people who died in a marathon (only 1 in 100,000 participants), 50% died in the last mile (1.6 kilometers).

shorter workout timesI do not recommend exercising for more than 60 minutes. I even think that 45 minutes is more than enough.

Studies show, as done by the University of Natal, that if you do strength training you get optimal muscle stimulation between 45-60 minutes. At the same time, you maximize testosterone production and minimize cortisol production. Cardio sessions of between 30 and 45 minutes are best for the same reasons.


Summary reason # 5: too long a workout causes stress in your body so you can store fat faster, so keep it up to 60 minutes of sport.


Reason # 6: muscle mass loss

Do you remember the research for reason 1? He said that you burn up to 7 times more fat with HIIT compared to cardio.

But not only that because the cardio group lost 0.5 kilos of muscle mass while the HIIT group just won 1 kilo!

You might be fascinated by …

But just take a look at these pictures below. Would you like to be one of the top people or the bottom one?

running VS strength training-muscle figure

  • Top athletes: sprinters with a lot of muscle mass
  • Lower athletes: runners with little muscle mass.

Who do you find more attractive? What figure would you like?

It seems clear to me that you would rather be one of the upper persons. Maybe not that extreme, I understand that. In any case, you will get a more attractive and sexy figure if you build more muscle mass.

Another advantage of more muscle mass is that you burn more calories during the day.


Summary reason # 6: with running you lose muscle mass, while muscle mass (also for women!) Gives you a sexy figure instead of one that you become a thin blade.


Reason # 7: food has more impact

Various studies show that adjusting your diet is much more important than exercising.

A meta-analysis (from 1997) shows that adjusting your diet is 2 to 3 times as important from all the 25-year-old studies.

More recent studies also show that sports have little impact on weight loss.

Based on the data and experiences of clients who I trained, we can assume about this ratio:

impact nutrition vs movement during weight loss

 

Nutrition: 80 %

Movement (physical activity): 20%

shows calories burn vs calories intake with 2 cocktails


Summary reason # 7: studies show that nutrition has much more impact on losing weight than exercise or sports like running.


Are there any benefits of running?

Of course!

Building stamina and endurance, but …..

As mentioned, this article was about losing weight with running, not improving your health or fitness with running.

Here is a list of advantages of exercise including running:

  • Lowers the chance of obesity
  • Lowers the risk of high blood pressure
  • Lowers psychological stress
  • Improves insulin sensitivity
  • Strengthen your heart, blood vessels and lymph vessels
  • And much more…

There are many benefits of exercise in this study, with this picture as a summary.

Another advantage of cardio is that it can lead to a reduction in visceral fat. Visceral fat is also called organ fat since it is fat that is around your organs.

Visceral fat is associated with type 2 diabetes, high blood pressure, high cholesterol, cardiovascular disease, cancer and many more diseases.

In the end, this client that asked me or can lose weight with just running did not start losing weight and that is a good thing! So did learn there is a better way.

If you don’t like to work-out in a gym check out these sports types of equipment that can use anywhere.

BUY IT HERE!!       

Check out my review about Cross trainer Elliptical machines for home!!!

 

Important: Leave your reaction and any additions below.

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

 

9 Reasons to Do More High Intensity Interval Training (HIIT)

examples high intensity interval training

9 Reasons to Do More High Intensity Interval Training (HIIT)

Start with the right training shoes!!

for a man!                               for a woman!

                 

When the average person hears the word cardio, his heart rate shoots up 30 points and the person wants to get out of their feet. The average athlete and gym visitor would prefer to never do cardio. You probably do not.

And I will not blame you. Because who wants to do something for hours every week without seeing results? Or what can be achieved much faster?

There is a way to burn fat with cardio in a nicer, healthier and short way. That way is called High-Intensity Interval Training. And in this article, I will tell you exactly what it is and I will give you 9 reasons why you should start today.

What is HIIT?

Woman lifting a big tire HIIT trainingHigh Intensity Interval Training (HIIT) is a form of endurance sport that fortunately does not last that long. It is characterized by an alternation of short but powerful moments of effort alternated by even shorter moments of relaxation.

Where regular cardio is characterized by running or walking at a consistent pace over a long period of time, High Intensity Interval Training is characterized by short periods of explosiveness. The regular advice for running is to maximize your self at about 70-80% of your ability. At HIIT you literally and figuratively give the full 100% and then take a break during a short break.

This way of running (if you want to call it that) appears to be much healthier and better for the body from different studies than for hours per week at a moderate pace through the meadows. Why this is, I will share with you later in the article. But first I have to give you a warning.

High Intensity Interval Training is not for everyone

HIIT is unfortunately not possible for every person. Because you give the full 100% during a High Intensity Interval Training, this will be stressful for your entire body. This is, of course, good since you want to burn calories. The more you burn, the more fat you lose and therefore a clothing size smaller.

In addition, you are off to a positive point giving a signal for your body to function better.

But a select group of people can better abandon HIIT or at least build it up very calmly:

  • People with high blood pressure
  • Persons with (congenital) heart problems
  • People with arthritis complaints
  • People with limited mobility

The above list of complaints is not mild. It goes without saying that you have to take extra care with HIIT. It is good to give your full 100% during a cardio training but surviving your training is of course even more important.

You have several options to tackle your High Intensity Interval Training if you suffer from one of the above points:

  • Do it under supervision
  • Doing in groups
  • Warm up and/or stretch
  • Do not go for 100% (80-90% for example)
  • Forming HIIT where you can injure yourself less (cycling instead of running for example)
  • Never increase the duration AND intensity at the same time. Choose one of the two

This makes it possible to do HIIT without injuring yourself. It would be a shame to find a nice form of cardio and after half a training session, you would be out of circulation for half a year. Or worse, of course.

But what are the reasons for doing HIIT at all? I’m going to explain that one by one now.

9 Benefits of HIIT Training

HIIT has many advantages. Both for your money and the amount of time you spend on it. If you have to be convinced, I have listed the 9 best reasons for you here.

Reason # 1: HIIT improves your stamina.

There are few things in the nutrition and sports theory that the scientists agree on. It is therefore not surprising that there are different diets on the market from carbohydrate to low carbohydrate. And the same can be said for fats and proteins. Fortunately, there is one thing that all scientists agree on. And that is that vegetables are healthy.


Now, of course, this blog is not about vegetables but about High Intensity Interval Training. I can tell you that HIIT training are the vegetables in the sports world.


It is really good for almost every aspect of your health. Your endurance as an athlete is one of them.

You may not say it, but the small explosive effort you make will improve your endurance. You read it correctly:

It is not necessary to go through the dust every day as a runner to improve your fitness and endurance.

This has to do with an improvement of your VO2max.

Diabetes Endurance SportsThe VO2max is the amount of oxygen that you can transport per unit of time and use during physical exertion. The higher this is, the better of course. This allows you to make more use of every breath you take.

In the case of a large meta-analysis (an investigation that throws several studies into a pile and draws a conclusion from that) from 2013, it appears that the longer your HIIT training is, the better your VO2max will improve.

Another study showed that after 6 HIIT training your VO2max even doubled. And that in only 10-20 minutes at a time. If you are talking about a good cost-benefit ratio.

The stamina you get is also more applicable in real life. When you have to pull that sporadic sprint to get the bus, you unconsciously do HIIT: you take a short sprint and then have a rest. Depending on your luck, this is on the bus or bus stop.

Reason # 2: HIIT keeps your muscle mass intact

There is only one real reason why you see people doing cardio. This is especially the case in the gym:


People who run on the treadmill or are on the cross trainer want to lose kilos.


And with pounds, I mean kilos of fat and no muscles.

Muscle mass is an important part of your health. You do not have to walk around with 100 kilos, but having too little is certainly not good either. But nowadays that is not the greatest danger.

Wearing too much fat is the biggest problem. Especially visceral fat is a huge risk factor. The more belly fat you have, the higher your chance of:

Here is where HIIT comes around. It turns out that you can lose fat without reducing your muscle mass. And if there is a reduction? Then this is much less than with traditional cardio.

Just look at the pictures below. One is a long distance racer (a traditional runner) and the other is an explosive sprinter (HIIT cardio).

explosive power sprinter

Despite both ‘running’, their physique is different. And you must have a significant eye defect in order to say that one of the two overweight has.

If I asked 100 people which body they would like to have, 9 out of 10 will indicate that of the sprinter. Why? Because the person has a nice and healthy amount of muscles with little fat.

The difference has to do with the kind of combustion what the body undergoes during the training. Here are two variations of:

  • Aerobic combustion
  • Anaerobic burn

Explosive workouts (weight lifting and HIIT) are anaerobic. That means that little / no oxygen is used in the combustion.

Traditional running is just aerobic. With this training, the body has enough time to supply oxygen and make energy from fat … but also muscle mass. As a result, runners are rarely muscled. With HIIT and weight lifting, the body simply does not have the time to break down your muscle mass.

So if you want to look like a sprinter, you have to train like a sprinter. And if you want to keep your hard-earned muscle mass, you need to do HIIT as a form of cardio.

Reason # 3: HIIT increases your metabolism

Your metabolism, and with it your fat burning, can rise in different ways. Eating the right products alone can cause your body to burn more.

This can be due to the fact that your body gets the right vitamins/minerals and on the other hand because what it needs to digest requires a lot of energy to process. This is the case with proteins, for example.

Another good way to increase your metabolism is to do High Intensity Interval Training.

And here is why.

A study carried out in 1994 has shown something very remarkable. During this study, the participants were divided into two groups.

  • 15 week HIIT group
  • 20-week cardio group

You do not have to be a mathematical genius to see that the traditional cardio group has been training for 5 weeks longer. It is therefore not entirely surprising that this group had burned 15,000 kcal more over the entire study.

“But Tommy, you said that HIIT was better”

That’s it too. Because despite the fact that the cardio group had burned 15,000 kcal more, the HIIT group had lost more body fat in less time.

In other words:

The cardio group had to do more and got less. Not exactly my goal in life.

A similar study lasting only 8 weeks showed that the normal cardio group did not lose body fat at all. While the HIIT group went down two percent body fat. Two percent does not sound much but in 8 weeks this is a big presentation.

The remarkable differences of this study are due to the changes in your metabolism that occur.

Reason # 4: HIIT takes little time

You read it above but it is definitely worth it to say it again:

man with a big clockWith HIIT you can achieve the same (or more) in less time than regular cardio.

And who does not want that?

You and I are busy with all the fun things in life. It is indeed true that sports prolong your life expectancy. But if you have to be on the treadmill for 2 hours a day, do not you throw that extra life expectancy right into the trash by sporting them every day?

Realize that an average HIIT session lasts only 20 minutes. If you can not keep that up, then 10 minutes is fine too.

The McMaster University in Canada showed that an 18-minute HIIT training gave the same result as a regular 90-minute training.

You read that correctly. By training just a little bit differently, you can exercise for an hour less. If you like sports, you have to go loose. But most people see sport as an obligation. And if you can do less of an obligation without compromising on the result, then, of course, that is always good.

Reason # 5: HIIT increases the production of growth hormone

Ho, ho, ho. Do not worry. You will not look like a bodybuilder washed out of the root ball by pulling some sprints. But if you want to, HIIT will support you.

Having sufficient muscle mass and hormones is very important. Enough muscle mass, especially when you get older, Arnold Musclesprotects you from accelerated decay.

The lower your total muscle mass is as an older person, the shorter your life expectancy will be. That is one of the many reasons why sports (especially strength training) is important in old age.

In addition, having a healthy testosterone level as a man and woman is important. Few sex hormones in the blood have been linked to, for example, depression. Due to the lack of these hormones, men and women feel depressed. You are less comfortable in your skin. With all the bad consequences.

The third, and not entirely unimportant, an advantage is that sex hormones also contribute to fat burning. Rara why many elderly people get a belly? This has not so much to do with the diet and everything with the number of hormones in the body.

You probably feel it coming, but I still call it:


HIIT increases the number of growth hormones in your body. Both the amount of HGH and testosterone. Something that, by the way, does not do regular running.


What an extra explanation is why a marathon runner looks like he has not eaten for 4 weeks and a sprinter has a lot of muscle.

Reason # 6: HIIT is healthy for your heart

Any idea where the word ‘cardio’ is derived from? No, it is not synonymous with ‘hell’ or ‘physical torture’. It is derived from a medical term:

Cardiovascular system.

Cardio is derived from the Greek cardia. What ‘heart’ means. Vascular is derived from the Greek Vas. This means ‘barrel’.

It is therefore not surprising that you feel that your heart (kardia) is jumping when you do cardio. And it will not surprise you either that doing cardio is good for your heart and blood vessels.

However, there is a big ‘but’.

Physical exercise is healthy for your body as long as it does not take too long. Explosiveness and intensity are not nearly as disastrous for your body (especially your heart) as running for hours at a slow pace.

As primal people we had only two forms of movement:

  • Slow but prolonged walking
  • Sprinting quickly but briefly (HIIT!)

What makes regular running funest is that it combines the top two, making it less healthy for your heart. In addition, you are running fast and long-term. Ideally, you do one or the other. Not a combination of both.

Less healthy does not necessarily mean unhealthy. A study from 2003 shows that every form of exercise is healthy, as long as you do not burden your body for a long time. HIIT lends itself perfectly for that.

Reason # 7: HIIT is not boring

Honest is fair.

I respect people who can put their brain in position 0 day after day and then run for hours. Personally, I like something more exciting and varied in life. And that goes for everything I do.

And you want that too.

You do not want to eat the same thing every day. You do not want to watch the same on TV. Even your favorite movie is no longer fun after the 5th time.

As a human being, we love … no, we yearn for variety.

And do you know what kind of movement does not give you that? Running regularly.

young boy is boredIt is literally nothing more of an hour a day to pretend you are being chased by a lion with a limp leg. You have to run but you do not have to dig out.

Obtaining music of course helps but that proves just how deadly boring the activity is:

You need a distraction to guide you through.

This is quite different with HIIT. You can perform different exercises in a HIIT exercise. Everything from jumping rope to abdominal exercises. You can make it as crazy and varied as you want.

Reason # 8: HIIT can be done anywhere

I have dropped the word gym here and there but I used this purely to sketch a picture of a person or sport. HIIT can do you fine in a gym …

… but this is absolutely not necessary!

Look. It is theoretically possible to run in your living room. Place the bank in the middle and run around it at a good pace. Will, you sweat and huff and puff? Doubtless.

Is this a good argument to use during the discussion “running fine in the living room”?

Not quite.

But as far as HIIT is concerned, this is fine.

It is easy to jump for 3 minutes, followed by 3 minutes of jumping jacks and then 3 minutes of high knees in your living room. And you can literally do all of this on the same square meter.

Not only can you do it anywhere in your house … .ok not every place, the toilet is not particularly useful. But you can also do it at any time of the day. Weather or no weather, you can always train and are not dependent on anything.

In addition, you do not have to bring flashy clothes, shoes or gadgets for the home. You can literally start with HIIT with what you are now wearing. Unless of course, you have stiletto heels.

Reason # 9: Mentally stronger

Running requires actually little mental strength. You have to completely throw your brain to zero and survive the first 20 minutes. Then you will notice that running is not so difficult, but the same remains in difficulty.

4-ways-to-boost-your-willpower-heroHIIT, on the other hand, will teach you how to deal with fatigue, muscle pain and a lot of burning muscles through lactic acid build-up.

In the beginning, this will be a hell. And probably later when you just start to work a bit harder again. Fortunately, this will give you more than just physical benefits.

HIIT will test your perseverance and also strengthen it.

The more you learn not to give up during your training, the more will power you will have outside your training. In the will-power psychology, this is called the ‘spillover effect’.

It turns out that you will train willpower on one level, spread like an oil slick on other surfaces.

If you decide to take extremely cold showers from now on, this will cost a lot of willpower. In the beginning, it is very difficult, but as you do it more often, you become better at it. That is due to increased will power.

In the same period, you will notice that you can, for example, better sustain an HIIT session. Conversely, it also works:

The more and heavier your HIIT session is, the more will power you get in other areas.

This makes it easier, for example, to have a healthier lifestyle, apart from sport. Because of your increased will power, you can more easily say “no” to unhealthy food.

Make no mistake in HIIT

HIIT is not for the delicate souls among us. It sounds fun and easy to train ‘only’ 20 minutes at a time. And that can be fine. But do not see it as an excuse to train less.

HIIT is challenging, heavy and for many people in a positive sense.

But it is definitely worth it. Especially when doing it in a group (crossfit or group lessons at a gym) it is effective. Through the group, you are very challenged and you will also get more out of the training.

This allows you (with a little help) to get more out of yourself. And you will see the results reflected in the mirror.

Sports is the beginning

High Intensity Interval Training is not the only way to burn fat. Sport is one aspect, but nutrition is of course another.

Some training equipment to start your HIIT Training, check below!!

                  

Spice up your work out with some Kettlebell exercise, change your running routine with cycling so bad weather will not be a problem. You wanna have a hard butt try the Vertical Climber Machine and the Professional Aerobic Stepper fit always in a HIIT program.

 

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!

      

 

 

Important: Leave your reaction and any additions below.

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

 

 

 

 

It’s time to start fasting! Intermittent Fasting?

Hungry man

 

It’s time to start fasting! Intermittent fasting?

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

What is fasting?

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

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

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

 

Different ways to fast

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

Intermittent fasting

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

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

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

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

 

Calories restrictions

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

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

This is difficult to sustain for longer.

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

5: 2 diet

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

week calendar eat 2 days not                                                         

Vegetable and fruit diet

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

a bowl of vegetables and fruit

Why would I want to fast?

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

Weight control

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

Fasting stimulates growth hormone

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

sleeping woman

 

Inhibition inflammatory processes in the body

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

strong heart

Less chance of type 2 diabetes

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

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

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

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

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

You live longer

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

Grandparents with the grandchildren

Fasting reduces the triglyceride content

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

These two together constitute a risk for cardiovascular disease.

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

How do I handle the fast?

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

Check out my other article about different ways of fasting!

1. Decide first which form of fasting you will do

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

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

2. Set goals

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

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

In a difficult moment you remember why you do it.

3. Create a weekly menu

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

4. Listen to your body

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

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

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

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

Can anyone just fast?

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

That can have consequences for your health.

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

Conclusion

Fasting is not the same as eating nothing at all.

You can do fasting in different ways.

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

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

What are you stopping to fast?

 

 

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

Healthy food prepare in kitchen by woman

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

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

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

Then this article is written for you!

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

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

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

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

How can you lose weight quickly?

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

A permanent weight loss in the long term is almost always based on a change in lifestyle and awareness of the (wrong) eating patterns, making healthy weight loss more feasible in practice.

 

Apple with measurement per Inch

Most diets on the slimming market are not a good way to lose weight in the long term.

How is that?

The vast majority of diets are based on the extreme limitation of caloric intake.

Although most people can lose quite a few kilos in the first few months, a large group will be back to where the start from within five years.

Healthy weight loss tips

For healthy weight loss, it is important to first look critically at your lifestyle and diet.

Are you a Burgundian who loves good food, often has dinner parties outside, does not have time to have breakfast and then goes to snack later in the day?

The better you have an overview of your lifestyle, the better you can discover the wrong eating patterns from it.

Fast and healthy weight loss is possible if you are first prepared to consciously choose a healthy lifestyle that makes healthy weight loss and staying on weight really does not have to be that difficult anymore.

Healthy weight loss through awareness of your lifestyle

With fast and healthy weight loss a change in eating patterns is necessary to simultaneously learn a healthy lifestyle, with which you can achieve your ideal weight faster and healthier.

Healthy losing weight means awareness of the learned (wrong) eating patterns that need to be broken.

Many people are already making the mistake of not taking a healthy breakfast or not eating a breakfast at all, while a healthy breakfast activates the inner motor and starts all body processes, including fat burning !.

Healthy eating tips by changing your diet

Fresh vegetables and fruit, nuts
With a fast and healthy weight loss, a change in eating patterns is necessary to simultaneously learn a healthy lifestyle, with which you can achieve your ideal weight faster and healthier.

Healthy losing weight means awareness of the learned (wrong) eating patterns that need to be broken.

Many people are already making the mistake of not taking a healthy breakfast or not eating at all, while a healthy breakfast activates the inner motor and starts all body processes, including fat burning !.

Healthy eating tips by changing your diet

These 6 tips for healthy weight loss help break a food pattern error:

  1. Never skip your breakfast, but preferably start with a protein-rich breakfast with possibly some fruit and feel the energy flowing through your body. You can always take a cup of coffee with you.
  2. Choose consciously for healthy snacks in the form of fruit, raw vegetables, nuts etc, to avoid getting so hungry that you do not get lunch or dinner.
  3. Teach yourself to drink a lot. Preferably green tea, coffee, lots of water and smoothies. This helps to wash away the waste and also prevents hunger.
  4. Do not get things in the house that you know you can not resist the temptation to eat it. Choose the right alternatives and place them insight in your kitchen cupboard.
  5. Take some raw vegetables, fresh carrots or cucumber or something similar to nibble while cooking, to satisfy the worst hunger, so that you start eating less at the hot meal.
  6. It takes a while for your stomach to give a signal to the brain that the stomach has been filled. Stop when you’ve eaten for 80% and you’re really full afterward.

The healthy way of losing 5 to 10 Kilograms of weight

Bell peper and cherry tomatoDoes your diet consist mainly of (refined) carbohydrates and little protein and fat?

Let’s say the modern western diet …

Then it is not surprising that you are constantly hungry and overweight. At meals with mainly (refined) carbohydrates your body gets a big peak in the sugar level. After this peak, the sugar level drops and you have an uncontrollable urge for new energy (fast carbohydrates).

A very bad vicious circle …

As if this is not enough, your body will make extra insulin with such a meal. This hormone ensures that the sugar from the blood can enter the remaining tissues or is stored as fat.

The Western diet of a lot of (refined) carbohydrates and little protein and fat thus causes uncontrollable hunger and fat storage … Time for a healthier diet.

Actually, a healthy diet is very easy.

No food from the factory full of sugar, salt and industrial fats but a healthy meal that consists of a combination of:

  • Vegetable
  • Meat, fish or poultry
  • Nuts
  • Fruit
  • Berries

Of course, it takes some getting used to switching from the western diet to a diet with more fat and proteins.

This goes against the general consensus that you get fat from eating fat ….

But products with a lot of fat such as nuts, fatty fish, avocados are very healthy and also very tasty. Recent research (l) has shown that the relationship between saturated cardiovascular disease is outdated. When eating products with saturated fat, such as bacon (jummy!), Nothing is wrong with it.

In fact, products with a lot of fat taste very good, satisfy the hunger and provide energy!

Healthy eating tips against hunger

We now know that in healthy weight loss we need to start drinking more, but your stomach also requires food and how do you ensure that you do not have to go hungry all day long?

Hereby 7 healthy eating tips:

  1. Start your day with a piece of fruit and fresh fruit juice. This is the same as the hunger and the fruit sugars give you the same energy to start your day. In doing so, you immediately start your burn process and your body will burn excess fats.
  2. Take a shake instead of a meal. Protein shakes have many health benefits and help you with healthy weight loss.
  3. In between, drink plenty of green tea, water and non-calorie drinks to wash away the waste and get some filling in your stomach
  4. Take a healthy snack around 10 am and 3 pm, because your body asks for it. Think of fruit, raw vegetables, vegetables or nuts, but make sure you’re grinding stomach gets something.
  5. Vary with lunch and dinner and choose a lot of vegetables, because the water content in vegetables also fills, but has much fewer calories than a piece of meat. Alternatives are broth, soups and lots of salads with minimal dressing
  6. Do not eat bread every day and switch to protein-rich food. That also fills your stomach and supports the building of your muscle tissue. Think of low-fat quark, yogurt, probiotics dairy and also work on a healthy intestinal system
  7. Tasty appetite in the evening hours can be remedied by drinking extra and consciously choosing vegetables, fruit or some nuts.

Healthy weight loss and more drinking

When thinking about fast and healthy weight loss, many people think that this goes together with starvation. However, if you approach this consciously and sensibly, this does not necessarily have to be the case.

Glas with lemon waterA common cause is that people drink too little fluid. Then I’m not talking about coffee and soda but about:

  • Green tea
  • Pure Water (Water from the tap if clean in your country)
  • Drinks without calories such as Cristal Clear or Mineral water

By deciding to drink more and certainly with all the snacks that you take, you will get a much faster feeling of saturation, making healthy weight loss go better and you do not go to the wrong things.

 

Healthy weight loss and more exercise

Healthy exercise also requires extra exercise. Just when you want to burn more fat this process goes much faster when you get off the couch and start to move more.

This does not necessarily mean that you have to take a season ticket at the gym, but start by catching the bike more often and not grab the car for every piece of the supermarket. Run up and down the stairs or treat your dog with an extra long walking tour.

This kind of extra activities already gives you a profit on your total fitness and exercise. Be aware of this because healthy weight loss and more exercise reinforce each other.

Healthy weight loss and sports

Person on treadmill

Healthy weight loss is best if you also exercise. Do you do little sporting or not, then build this up. Eating healthy and losing weight is certainly one, but the combination of healthy weight loss and exercise is two.

If you are not a sports fanatic or you are (considerably) overweight, start with swimming, cycling or group sports. Or take a look at the different sports you can do from home such as; spinning, cross training or training on an exercise bike.

Especially the exercise bike is an easy and accessible way to start exercising. My advice for some equipment to use at home: the best home trainer for home if you want to start from home with an exercise bike. But also a cross trainer is fine to start moving. Choose a good cross trainer offer online and you are already on your way.

You can also register at gyms or institutes where a better condition is being worked on in groups. The advantage here is that you are not alone and you also get to know other people who choose healthy living and losing weight. And you can support each other.

This will greatly increase your efforts to fast and healthy weight loss!

Looking for more tips on healthy weight loss than you can check out this article. This is packed with quick waste tips for responsible weight loss.

       

 

 

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

Keto diet food displayed

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

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

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

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

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

This is what you will learn, among other things:

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

 

What is a ketogenic diet?

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

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

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

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

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


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


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


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

Do this test and discover your “Slimming IQ”.


 

What is ketosis?

Ketosis is the state where your body switches to fat reserves as the main source of energy. When this happens, your body becomes very efficient in burning body fat for energy. This process reduces your insulin level and stimulates fat burning.

However, your brain prefers glucose as the main energy source. But because there is insufficient glucose available, the body is forced to look for an alternative energy source.

In the liver, ketones are produced during the degradation process of fatty acids. Ketones provide the brain with energy so that they can continue to function.

Why should you follow a keto diet?

For a long time, low-carbohydrate and high-fat diets have been controversial. It was thought that these types of diets would increase cholesterol and that the risk of cardiovascular disease was increased as a result of the high-fat content.

But times change happily and today eating (healthy) high-fat foods are no longer seen as bad. The ketogenic diet can help you lose much more weight than with a fat-free diet.

The keto diet also has fewer obvious benefits. By the removal of (simple) carbohydrates from your diet, you suffer much less from peaks in your blood sugar level. You mainly eat high-fat food that gives you a feeling of satisfaction.

The main components of our diet are the three macronutrients.

Per gram contains one nutrient more calories than the other:

  1. Protein: ± 4 kcal per 1 gram
  2. Carbohydrates: ± 4 kcal per 1 gram
  3. Fats: ± 9 kcal per 1 gram

On the basis of a simple calculation, you would think that you should lose as little fat as possible to lose weight. After all, they contain the most calories, right? And that’s where the mistake goes! You also have to look at the effect of the type of calorie.

The main effects of the different calories mentioned on the body when it comes to losing weight are:

  • Insulin: a hormone that will store fat if you make too much of it
  • Saturation: the body activates satiety hormones and/or suppresses hunger hormones

Metabolic Pathways: Ketogenesis Diet

 

What you see above is the result of the following:

  • Protein: Mediocre insulin production and Highest satiety feeling
  • Fats: Least insulin production and Moderate satiety
  • Carbohydrates: (important!): Highest insulin production and Lowest satiety feeling

You probably now understand that getting too many calories from carbohydrates is not a sensible idea. You are going to produce the fat storage hormone insulin in large quantities, while in the meantime you are not satisfied with it.

Proteins and fats, on the other hand, have a much stronger satiating effect, so that you are able to maintain the ketogenic diet for longer.

Keto diet as a treatment method against epilepsy

The keto diet has even more benefits than just losing weight.


For children with epilepsy, the ketogenic diet is also very effective to keep their seizures under control.


Approximately 1 in 3 children with epilepsy is poorly responsive to the current epilepsy medication. More than 70% of these children respond well to the keto diet.

After a few weeks, the ketogenic diet appears to be catching on this group of children. The seizures of epilepsy drastically decrease or even disappear completely.

Why would you follow the ketogenic diet?

asparagus-eggs-sausages

The balance in macronutrients (carbohydrates, proteins and fats) has completely disappeared in our current diet. This is because See the pie charts below to compare the differences between hunter-gatherers and Western societies in terms of macro-nutrients:e ating carbohydrates literally reach the sky!

A 2000 study shows that Western societies derive around 55% of their energy needs from carbohydrates.

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:

the differences between hunter-gatherers and Western societies in terms of macro-nutrients:

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:

The Ketogenic food pyramid

The western present food pyramid

 

 

 

 

 

Why do you lose weight with a ketogenic diet?

Eating a lot of simple sugars daily reduces your insulin sensitivity.

Insulin, also called fat storage hormone, plays an important role in the storage of fat. The body can store only a little glucose, the surplus therefore leads to an increase in body fat.

By omitting carbohydrates from your daily diet and focusing mainly on high-fat foods, you lower the insulin level and improve insulin sensitivity. All this ensures that your body is in ketosis and can burn fat better.

Losing weight with the keto diet is mainly due to the following reasons:

  1. The ketogenic diet reduces the production of insulin and keeps the blood sugar level under control.
  2. Eating more proteins and fats ensures that you become saturated faster and longer.
  3. Due to the satiating feeling of protein and high fat diet, you eat fewer calories in a day, which in the long run leads to weight loss.
  4. Your body switches to fat reserves as the main source of energy. This leads to the burning of more body fat.

Another advantage of the keto diet is that ketosis suppresses the increase of the hormone ghrelin.

Ghrelin is also called the ‘hunger hormone’ because it stimulates the appetite. The ghrelin level rises as soon as you lose because the body is biologically programmed to survive.

Is the keto diet dangerous?

 

Keto diet in percentage

Many people panic when they hear that it is mainly fats that run on the keto diet.

Because is eating so many fats not extremely unhealthy? After all, you are what you eat, right?

The truth is a bit more nuanced.

Eating the right (healthy) fats is very important with a ketogenic diet, since fats are no less than 70% of your daily calorie intake.

Omega 3 fatty acids are the most healthy fats that exist and I advise you to eat plenty. You get these healthy fats in by eating a lot of fatty fish. Think of salmon, tuna, herring, etc.


The ideal ratio of omega 3 fatty acids and omega 6 acidification is 1: 1.


 

The omega 6 you quickly get inside with meat, for example, the omega 3 not so fast. That is why it is wise to consume high-fat foods that are rich in omega 3.

Saturated fats should be avoided by people as much as possible. Saturated fats are mainly found in animal products such as full dairy products and fat meat.

But saturated fat is not bad at all as long as it was thought, it is often only in processed products. The newer studies since 2010 show that saturated fats are not associated with heart and vascular diseases or premature deaths.

You should avoid trans fats because these fats are industrially prepared and are very harmful to your health. They increase the risk of insulin resistance (type 2 diabetes) and cardiovascular diseases.

     

Does not the keto diet have any side effects?

Although the ketogenic diet is safe for healthy people, some unpleasant side effects may occur if the body adapts to the diet.

This period that lasts for several days is also called the ‘keto flu’. You may then experience the following side effects:

  • Low Energy
  • More hunger feelings
  • Sleep problems
  • Nausea
  • Digestive problems
  • Reduced sport performance

To minimize keto side effects in the initial period, it is wise to start with a normal low-carbohydrate diet first. This can teach your body to burn more fat until you reach the point of up to 20 to 40 grams of carbohydrates a day.

A ketogenic diet can also change the fluid balance and the number of minerals in your body.

Therefore, try to get the number of minerals below daily to minimize the side effects.

  • 3000-4000 mg of sodium
  • 1000 mg of potassium
  • 300 mg of magnesium

Especially during the beginning of the keto diet, it is important that you continue to eat until you are satisfied.

Do not pay too much attention to counting calories. In the long run, you will lose weight during the ketosis state without having to be aware of applying a calorie restriction.

Benefits of the keto diet

  • It stabilizes blood sugar levels
  • It Increasing insulin sensitivity
  • It inhibits appetite
  • It causes a decrease of the triglyceride values
  • It reducing fat storage and increasing fat burning
  • It improves the cognition
  • It helps reduce epileptic seizures in children with epilepsy
  • It reduces the risk of cancer
  • It slows down the process of dementia (Alzheimer’s)
  • It reduces chronic inflammations

The keto diet is a good weight loss method to lose weight and stimulate the burning of fat.

4 Dangers of the keto diet

The keto diet has, like all other slimming diet, some disadvantages that you need to know before you start.

Danger # 1: fatigue

In the first days of the keto diet, it may be that you have little energy. You feel tired and listless (the so-called ‘keto flu’).

That is not surprising as the body has to adapt to the diet of almost exclusively fats and proteins. It can take up to 2 weeks for your body to fully draw energy from fats.

With so few carbohydrates, it is also a poor diet for active athletes, especially people who do explosive strength training, such as weightlifting, report having too little recovery of their muscles if they eat low carbohydrates. There are people who say that they are doing well on very little glucose, but they are mainly people with a ‘seated lifestyle’.

The brain will always need something of glucose to function properly. The body can also make these from fats and proteins with gluconeogenesis, but that is a cumbersome and energy-consuming process.

The Inuit (Eskimos from Greenland) can do that by the way, but they do not have fruit and vegetables at their disposal with the freezing weather.

Danger # 2: constipation

You can suffer from constipation, or blockages. Not everyone suffers from it, but the chance is present. Fortunately, it is often temporary and can be remedied by drinking enough water, taking magnesium and extra salt (1 to 3 grams per day).

Danger # 3: moisture loss

It is true that with the keto diet you lose a lot of weight because the body is forced to burn fat for energy.

But in addition to fat burning, moisture loss also plays an important role in this.

Carbohydrates retain moisture in the body. Deleting carbohydrates from your diet will result in a fluid loss. This also means that as soon as you start eating carbohydrate-rich meals again, you will retain your fluid.

Danger # 4: a shortage of vitamins and minerals

With the keto diet, you are limited to an extremely low-carbohydrate diet. Often, fruit is the victim, because it contains some carbohydrates.

A medium-sized banana already delivers 33 grams of carbohydrates. In this way, you will soon be above 50 grams of carbohydrates a day.

But avoiding fruit and vegetables can ultimately lead to a shortage of essential nutrients that you need to stay healthy.

Keto diet experiences

The keto diet experiences of people are variable. Many people recognize that they have lost kilos quickly, but that it is difficult to maintain the keto diet in the long term.

The positive experiences that you often hear is that you no longer have to lead to hunger with this diet. You can basically eat what you want, as long as it is low in carbohydrates and rich in fat.


You do not have to count your calories daily with the keto diet. That is quite unique for a slimming diet.


 

In addition, you lose a lot of moisture in the first weeks (due to the abstinence of carbohydrates), so you quickly seem slimmer.

The negative experiences of the ketogenic diet is that your diet is undergoing a drastic change.

Especially in the beginning you suffer from withdrawal symptoms and crave fibers and sugars. These side effects seem fortunately to pass in the long run.

Another point of attention is that it is especially difficult for athletes to keep up. Think of fatigue and loss of muscle strength.

It is not the most ideal diet if you lead an active lifestyle. It is difficult to combine with intensive sports such as strength training, fitness or HIIT training. Training without carbohydrates makes the workout a lot heavier.

weightlifter resting     

The keto diet: what can you eat?

Following a diet becomes a lot easier if you know what you can eat.

The advantage of the keto diet is that your meals do not have to be boring at all. If you like fish and meat, then this is the right diet for you!

For the ketogenic diet you use the following food products:

  • Red meat (beef, horsemeat, hamburgers, bacon, sausage)
  • Poultry (chicken, turkey, duck)
  • Fish (herring, mackerel, salmon, mussels, shrimps, tuna, trout, anchovies)
  • Dairy (butter, all kinds of cheese, whipped cream (non-sugared)
  • Fats (fish oil, linseed oil, coconut oil)
  • Nuts (cashew nuts, almonds, hazelnuts)
  • Vegetables (asparagus, avocado, broccoli, cauliflower, olives)

9 tasty ketogenic diet recipes

To help you get started with the keto diet I have worked out 3 breakfast, 3 lunch and 3 evening recipes for you.

So you have an impression of how such a delicious keto meal will appear per day.

Enjoy your meals!

3 keto diet breakfast recipes

Breakfast # 1: Omelet with avocado, salsa and tomato

Breakfast-1-omelette-with-avocado-salsa-and-tomatoWhat do you need:

  • 2 organic eggs
  • 1 avocado
  • ½ sliced onion
  • ½ pepper
  • 1 tomato
  • Pepper and salt
  • 2 teaspoons of coconut oil

Preparation method:

  • Heat 2 teaspoons of coconut oil and add the eggs.
  • Cut the onion, pepper and tomato into pieces.
  • Add the chopped onion, tomato and pepper.
  • Cover your omelet with avocado.

Breakfast # 2: Yogurt with peanut butter and cocoa powder

Breakfast-2-Yogurt-with-peanut butter-and-cocoa powder-What do you need:

  • 250 grams of sugar-free yogurt
  • ½ tablespoon of peanut butter
  • 1 large teaspoon of cocoa powder
  • ½ teaspoon of stevia

Preparation method:

  • Mix the yoghurt with the peanut butter, cocoa powder and stevia.

Breakfast # 3: Eggs with cheese, salami and fresh spinach

breakfast-3-eggs-with-cheese-salami-and-fresh-spinachWhat do you need:

  • 2 eggs
  • Salt and pepper
  • Grated cheese
  • 3 slices of salami
  • Fresh spinach

Preparation method:

  • Heat 2 teaspoons of coconut oil and add the eggs.
  • Sprinkle some pepper and salt to taste.
  • Add the slices of salami and grated cheese to the pan.
  • Cover your omelet with 150 grams of fresh spinach.

3 keto diet lunch recipes

Lunch # 1: Nuts with celery sticks and cream cheese

celery candy-cream cheese

What do you need:

  • Handful of hazelnuts
  • 6 celery sticks
  • 3 full tablespoons of cream cheese

Preparation method:

  • Dip the celery sticks in the cream cheese for a delicious taste! Eat the nuts in between.

Lunch # 2: Beef meat with vegetables

lunch-2-beef-meat-with-vegetables

What do you need:

  • 200 grams of beef rag
  • 250 grams of frozen vegetables
  • Lunch # 3: Tuna with vegetables2 teaspoons of coconut oil

Preparation method:

  • Defrost the vegetables.
  • Heat 2 teaspoons of coconut oil and fry the beef rump in the pan. Let the vegetables cook until cooked to taste.

 

Lunch # 3: Tuna with vegetables

Lunch-3-tuna-with-vegetablesWhat do you need:

  • 125 grams of tuna can in oil
  • 200 grams of frozen vegetables
  • 2 teaspoons of mayonnaise

Preparation method:

  • Defrost the vegetables.
  • Let the vegetables cook until cooked to taste.
  • Remove the tuna from the tin and put it on a plate.
  • Add 2 teaspoons of mayonnaise to the tuna.
  • Mix the vegetables and tuna well together.

3 keto diet dinner recipes

Dinner # 1: Chicken with pesto, vegetables and cream cheese

chicken with vegetables-What do you need:

  • 300 grams of chicken
  • 1 tablespoon of pesto
  • 1 tomato
  • Bag of stir-fry vegetables
  • A bowl of cream cheese

Preparation method:

  • Fry the chicken until done and sprinkle both sides with pesto.
  • Cook the vegetables.
  • Cut the chicken into pieces and mix the vegetables with tomato.
  • Add cream cheese to your taste.

Dinner # 2: Burgers with mayonnaise

 

2 HamburgersWhat do you need:

  • 2 beef burgers
  • 40 ml of mayonnaise
  • 1 tablespoon of olive oil

Preparation method:

  • Heat 1 tablespoon of olive oil and fry the burgers until tender.
  • Add mayonnaise.

Dinner # 3: Tuna fillet with steamed vegetables

tuna fillet-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

 

Preparation 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.

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

Did you know that research shows that 1 in 3 just gains weight from a diet instead of losing belly fat?

Discover how you lose several kilos per week with tasty and easy to make slimming recipes:

                                

 

Important: Leave your reaction and any additions below.

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8 Proven Health Benefits of Oats (Malts) + 5 Recipes

Oats-fruits-Nuts

Preparation:8 Proven Health Benefits of Oats (Malts) + 5 Recipes

In many supermarkets, you can buy a pack of oatmeal of 500 grams for less than 40 cents. That is a fraction of what you pay for other cereals.

Do not be fooled by this ridiculously low price. Oatmeal is one of the most nutritious foods that exists!

In this article, you will discover why this is so and what the health benefits of oats are.

In this article you will learn:

  • What are oats
  • What is the difference between oats and oatmeal
  • What the nutritional value of oats is
  • What are the health benefits of oats

Finally, I give you some more recipes so you can really enjoy oatmeal.

What is oats?

Oat is a type of grain that has been grown for more than 9,000 years and has its origin in Southwest Asia and Southeastern Fall of the roman empireEurope.

The Romans regarded oats as food for the barbarians and only fed their animals.

Ironically, it was the oat-eating Germanic tribes that eventually defeated the Romans and overthrew the Western Roman Empire.

In the Middle Ages, oatmeal was also used in medicine. It was used against bladder diseases, stomach complaints and problems with the blood vessels. They also used oats to quickly strengthen after diseases.

Currently, oats are the most cultivated and consumed grain in addition to wheat, rice and corn.

Until the 1970s, a lot of oats were eaten in Belgium, Germany and the Netherlands. Not only as breakfast (porridge) but it was also regularly used for lunch and dinner.

Not necessarily because it was considered so healthy, but often out of sheer necessity, it was a cheap way of supplying a large family with food.

Oatmeal, Oats, PorridgeIn the 1970s, oatmeal was supplanted by the rise of other cereals, cornflakes and muesli and foreign dishes based on pasta or rice.

In recent decades, however, oats have been making an impressive comeback. Many people have really rediscovered oatmeal thanks to all its health benefits.

Nowadays many people eat oats (malt) again, which can also be seen in the supermarkets.

There are whole shelves full of all kinds of oats and oatmeal and you will find more and more products in which it is processed.

So you have cookies, smoothies, crackers, macaroni and energy bars with oats.

Difference between oats and oatmeal

All that choice in the supermarket might make you feel dizzy. So you can choose from:

  • Oats
  • Oatmeal
  • Oatmeal with fine flakes
  • Oatmeal with coarse flakes
  • Fiber-rich oatmeal
  • Organic oatmeal
  • Oat flakes
  • Oat flakes coarse
  • Oat flakes fine
  • Express oatmeal
  •  Instant oatmeal
  • Instant oats
  • Free from gluten oatmeal
  • Oatmeal natural
  • Oat bran Sprouted
  •  oat flakes
  • Gluten-free oatmeal
  • Oatmeal Oat groats
  • Oatmeal with various flavors
  • Oat flakes finely roasted Haverflakes
  • Oatmeal with dried fruit

And so you will perhaps encounter more names and cries on the suits. The agreement is in any case that all these varieties of oats are made.

Quaker Oats packageThe differences are in the processing that the oats have undergone and sometimes marketing terms are used for something that is (almost) the same.

For example, Quaker sells ‘Oats express natural oatmeal’.

A mouthful full but it is just fine whole grain oatmealto which they have soy lecithin added so that it does not boil over in the microwave.

How oatmeal is made

For example, oatmeal oats that have undergone the malting process. The oat grain has germinated and then dried.

Pack of rolled oatsThis is done by first removing the chaff from the oat grain. The husk is not edible.

The oats are then soaked in water for 2 days after which germination occurs for 5 days. To stop the germination, the oats are dried and tested.

After drying the root germs are removed and the oats are crushed into flakes.

The resulting oat flakes are suitable for consumption but are often cut into smaller pieces to shorten the cooking time.

The finer the oatmeal, the shorter the cooking time needs to be. Always keep the cooking time indicated on the pack of oatmeal you have bought.

You may need to cook one fine oatmeal for 5 minutes while another fine oatmeal needs only 2 minutes. This is probably more finely cut.

Ready to eat in a few minutes Oats pack

You also have instant oatmeal variants. These are already pre-cooked so they only need to warm up or eat cold.

The disadvantage of some instant oatmeal variants is that sometimes sugar, salt or other seasonings have also been added.

Always read the ingredients list carefully if you buy ready-to-eat oatmeal.

 

What about gluten?

Bread-Cereal-OatsGluten are proteins that occur in wheat, spelled, kamut, rye and barley.

Gluten gives pasta their unique baking quality by ensuring cohesion, viscosity, elasticity and ensuring the absorption of moisture.

For example, gluten-free products such as bread and cake lack these qualities. They are therefore often somewhat sticky or just dry and crumbly.

Many people are sensitive to gluten and get complaints by eating gluten. It is estimated that 5% of the world’s population is sensitive to eating gluten.

Gluten sensitivity

Having bloated feeling'sOatmeal is for people who have gluten sensitivity (Non Celiac Gluten Sensitivity / NCGS) a good alternative to gluten-containing cereals because it is naturally gluten-free.

At NCGS you do get complaints by eating gluten while you have not been diagnosed with celiac disease during a diagnosis.

These can be complaints such as bloating, abdominal pain, headache, fatigue, constipation or diarrhea. By following a gluten-free diet these symptoms disappear.

Contamination with gluten

Harvesting wheat

Keep in mind that oatmeal can contain traces of gluten.

This can happen because contamination with gluten-containing grains can occur somewhere in the production chain.

For example, the oatmeal can be grown on a field which is next to a field with wheat. Some wheat may have grown between the oats.

It may also happen that harvesting is done with a machine that has been used to harvest a gluten-containing grain.

It is also possible that the oats are processed in a factory that also processes gluten-grains.


Can you tolerate small amounts of gluten? Then you probably will not have problems with regular oatmeal with traces of gluten.


 

Gluten-free oatmeal

If you are very sensitive to gluten then you can go to safe and buy the somewhat more expensive gluten-free oatmeal varieties.

From these gluten-free oatmeal variants, the entire production chain is controlled to ensure that there is no contamination with other cereals in your oatmeal.

Celiac disease

gluten-free oatmealPeople with celiac disease can not tolerate any traces of gluten and will always have to go for the gluten-free variants.

These are the packs of oatmeal that expressly state that they are gluten-free and have the gluten-free logo on the packaging.

Most supermarkets do sell gluten-free oatmeal and otherwise, you can go to a nature store.

In people with celiac disease, the mucous membrane of the small intestine is damaged by gluten which causes abdominal complaints, such as diarrhea, constipation and poor stools.

Research shows that people with celiac disease can also tolerate gluten-free oatmeal in the long term.

In a small study involving 106 participants, there was no damage to the wall of the small intestine after 8 years . The participants ate an average of 20 grams of oatmeal per day in this study.

Avenine

OatsA small percentage of people with celiac disease, however, can not tolerate gluten-free oats. This is due to the vegetable storage protein avenine which occurs in oats .

A study showed that 8% of people with celiac disease get a reaction when they eat a lot (100 grams per day) of oats.

Because the reaction was small and without clinical symptoms, the researchers also considered oats to be safe for this group of people, to eat in normal portions.


If you have celiac disease and you are introducing oatmeal into your diet, you will have to experience for yourself how your body reacts to it. Start with a little bit and add this to a normal portion.


 

Nutritional oatmeal

Oatmeal is very nutritious per gram.

The nutritional value of oats (malt) may vary due to the extent to which it has been processed.

Therefore, consult the packaging for the exact nutritional value.

To give you an idea, I have listed below the average nutritional value of coarse oatmeal.

Nutritional value of oatmeal per 100 gramsPlate with oatmeal cookies

Energy                                         379 Kcal
Vet                                                7 grams
Of which saturated                         1 gram
Carbohydrates                            63 grams
Sugars                                          1 grams
Dietary fiber                                10 grams
Protein                                        13 grams

As you can see in this list, oatmeal offers you all macronutrients that your body needs.

Compared to other cereals it gives you the most (healthy) fatty acids and proteins. This while oat gives you the least carbohydrate compared to other cereals.

In addition, oatmeal is a very good source of fiber with no less than 10 grams of fiber per 100 grams. A number of health benefits are due to these fibers. More about that later.

Fatty acid profile of oatmeal

Oat differs from other cereals due to its relatively high-fat content. It consists of almost 7% fatty acids while other cereals consist of 2% to 3% fatty acids.

Fatty acids in oatmeal
Fatty acids                                                                      Per 100 grams
Total fatty acids                                                                      6.5 grams
Saturated fat                                                                          1.1 grams
Of which palmitic acid is                                                            930 mg
Of which stearic acid                                                                   59 mg
Of which lauric acid                                                                     21 mg
Of which myristic acid                                                                 10 mg
Monounsaturated fatty acid                                                   2.0 grams
Of which palmitoleic acid                                                            10 mg
Of which oleic acid                                                             1.98 grams

Polyunsaturated fatty acid                                                    2.3 grams

Of which linoleic acid (omega 6)                                        2.22 grams
Of which alpha-linolenic acid (omega 3)                                    98 mg

Amino acid profile oats

Bowl with Greek yogurt and fruitsBecause oatmeal contains more protein than any other type of cereals, it is interesting to see which amino acids it is made of.

Oatmeal contains no less than 13.1 grams of protein per 100 grams which consist of 18 different amino acids.

Oatmeal contains all 9 essential amino acids, this makes oats suitable as a meat substitute (oatmeal does not contain vitamin B12).

                                       Proteins – amino acids in oats
Amino acids                                                                           Per 100 grams

Proteins, of which:                                                                         13.1 grams
Tryptophan                                                                                         181 mg
Threonine                                                                                           383 mg
Isoleucine                                                                                           502 mg
Leucine                                                                                               982 mg
Lysine                                                                                                 635 mg
Methionine                                                                                          206 mg
Cystine                                                                                                454 mg
Phenylalanine                                                                                     656 mg
Tyrosine                                                                                              396 mg
Valine                                                                                                  687 mg
Arginine                                                                                              849 mg
Histidine                                                                                              273 mg
Alanine                                                                                                561 mg
Asparagic acid                                                                                   1.11 mg
Glutamic acid                                                                                     2.84 mg
Glycine                                                                                               643 mg
Proline                                                                                                454 mg
Serine                                                                                                707 mg

Vitamins in oatmeal

Cereals are a good source of B vitamins, so they are also well represented in oatmeal.

                                             Vitamins in oatmeal
Vitamins                                                                                       Per 100 grams

Thiamine (vitamin B1)                                                                 0.5 mg (31% RDA)
Riboflavin (vitamin B2)                                                                  0.2 mg (9% ADH)
Nicotinic acid (vitamin B3)                                                             1.1 mg (6% ADH)
Pantothenic acid (vitamin B5)                                                      1.1 mg (11% RDA)
Vitamin B60.                                                                                     1 mg (5% RDA)
Folate (vitamin B11)                                                                      33 mcg (8% ADH)
Vitamin E                                                                                        0.4 mg (2% RDA)
Vitamin K                                                                                      2.0 mcg (2% ADH)

Minerals in oatmeal

Oatmeal is rich in minerals just like most cereals.

                                           Minerals in oatmeal
Minerals                                                                                    Per 100 grams

Calcium                                                                                     51 mg (5% ADH)
Iron                                                                                         4.2 mg (23% RDA)
Magnesium                                                                           137 mg (34% ADH)
Phosphor                                                                               416 mg (42% RDA)
Zinc                                                                                        3,6 mg (24% RDA)
Copper                                                                                   0.4 mg (20% RDA)
Manganese,                                                                         3.6 mg (181% RDA)
Potassium                                                                             360 mg (10% RDA)
Selenium                                                                            28.1 mcg (40% ADH)
Sodium                                                                                       6 mg (0% RDA)

Health benefits of oatmeal

Nice all those vitamins and minerals but you are of course curious about the effect of oatmeal on your health.

Oatmeal with Fruit

Oatmeal has a number of amazing positive effects on your health and fits in a lifestyle that is focused on a healthy weight.

Health benefit # 1: supports a healthy weight

A healthy weight is the basis of good health.

OatsBeta glucans are in oats. These are chains of glucose that occur in plant foods. We can not include these dietary fibers, but they do fill us.

They slow down the time the stomach needs to empty. These fibers, therefore, provide an increased feeling of satiety which persists long after the meal.

A hormone that is produced in the intestinal cells is Peptide YY (PYY). The intestinal cells make this in response to food and it creates the feeling of satiety. This hormone is important, as it ensures that you do not eat too much.

Beta-glucans promote the production of PYY that has been shown to reduce caloric intake and reduce the risk of obesity

Glucose after eating Carbs diagramThe type of carbohydrates in oatmeal are of the good type because they are slow carbohydrates. These ensure a slow release of glucose into the blood.

As a result, there is no peak in blood glucose so your body needs to make less insulin.

If there is a lot of insulin in the blood, your body will store fat and hold it. In order to lose weight, it is therefore advantageous not to increase the insulin values too high.

 

Health benefit # 2: lowers blood pressure

The beta-glucans (fibers) that oatmeal is rich are also good for blood pressure. They lower blood pressure.

Health benefit # 3: lowers cholesterol

De bèta-glucanen zorgen ook voor een vermindering van het slechte LDL cholesterol.

Health benefit # 4: reduces the risk of cardiovascular disease

Healthy heart cartoon lifting weightsReducing blood pressure and cholesterol also reduces the risk of cardiovascular disease.

This effect is not exclusive to oatmeal, other whole grains also reduce the risk of cardiovascular disease.

A large-scale meta-analysis showed that wholemeal wheat may be associated with a reduced risk of cardiovascular disease, type 2 diabetes, respiratory diseases, cancer and infectious diseases.

 

Health benefit # 5: improves insulin resistance in diabetics

Insulin ResistanceBeta-glucans reduce insulin resistance in people with type 2 diabetes.

This is beneficial, as a result of which the glucose is better absorbed from the blood, which improves blood glucose.

If you have diabetes then you can best go for oatmeal which is coarse.

Deze koolhydraten worden langzamer afgebroken tot glucose dan die van instant oats of fijne havermout.

 

Health benefit # 6: reduces itching and irritation

The ancient Greeks already bathed in oatmeal for the care of their skin. In the Middle Ages, oats were also used for the Woman with oatmeal facial masktreatment of itching and irritation.

Nowadays, some skincare products are enriched with oats and some beauticians offer cleaning with oat milk.

Research shows that the antioxidant avenanthramide in oats is responsible for the anti-inflammation action which can reduce itching or irritation to the skin.

For the care of the skin, the effect is on applying to the skin, and not on eating oatmeal.

Oats are also used for the treatment of eczema, burns and acne. This is usually done in baths with colloidal oatmeal; a powder that is made by grinding whole oat grains.

The antioxidant avenanthramide also helps to reduce blood pressure by producing nitric oxide that relaxes and dilates blood vessels. This improves blood circulation.

Health benefit # 7: lowers the risk of asthma

bronchial asthma-man with inhalerAsthma is a chronic inflammation of the airways. It is estimated that more than 334 million people worldwide have asthma. It is the most common disease among children.

There are several factors that increase the risk of asthma. The chance is greater if one or both parents have asthma, if there is a smoking during pregnancy or if the child is born prematurely or has a low birth weight.

Researchers have reason to believe that the early offering of solid nutrition increases the risk of developing asthma.

However, there are studies which indicate that the type of solid food that is offered at a young age has an influence. Offering oatmeal at an early age would have a protective effect.

One study indicates that offering oatmeal before the child is 6 months lowers the risk of asthma.

Health benefit # 8: helps with constipation

Constipations- man sitting on the toiletIn constipation, there is a blockage of the large intestine. This causes complaints such as abdominal pain, pain when going to the toilet and bloating. There is constipation if you have stools less than 3 times a week.

Constipation is a common problem, it is estimated that 12% to 19% of people suffer from it.

Often people get constipated later in life, after the age of 65 the number of cases with complaints increases. Other common causes are insufficient drinking, dietary fiber and exercise. Too much stress can also be a cause.

Man on the toilet feeling relievedFiber is important for healthy bowel movements. These give the faeces volume and make it softer to move better through the intestines and prevent them from becoming hard and dry.

Oat bran is the outer casings of oat grains and contains a lot of fiber in addition to a little oil.

In a small-scale study among the elderly in a nursing home, adding oat bran to the diet gave an improvement in constipation complaints

More than half of the participants could stop taking laxatives after a while.

A meta-analysis showed that fibers undoubtedly increase the frequency of bowel movements but that this does not always improve the structure of the stool and the reduction of pain symptoms.


If you suffer from constipation and start eating extra fiber always make sure that you also drink extra water. Otherwise, your complaints will only worsen.


 

Oatmeal and phytic acid

Oatmeal soakingPhytic acid is the storage form for phosphorus in most plant foods.

It occurs in all edible types of grain, seeds, nuts and legumes. It is also found in some types of vegetables that grow under the ground such as carrots and tubers.

In the germination of seeds, phytic acid is broken down and the phosphorus is released so that the young plant can use these nutrients to grow.

The amount of phytic acid in a food differs, but also within the same species. Thus, phytic acid levels are found in almonds which can vary from 0.4% to a whopping 9.4%.

Phytic acid has health properties that are actually at odds with each other. On the one hand, phytic acid is seen as an anti-nutrient, on the other, it is an antioxidant.

Phytic acid as an anti-nutrient

It is seen as an anti-nutrient because it reduces the absorption of certain minerals. This concerns zinc, iron and, to a lesser Oatmeal with cinnamonsextent, calcium.

It could also affect the absorption of magnesium and copper, but this is more controversial.

Iron is important for the formation of hemoglobin so that the red blood cells can carry oxygen through the body. In the case of a severe form of iron deficiency, we speak of anemia.

Oatmeal contains 23% of the daily recommended amount of iron per 100 grams. This is iron in the form of non-heme iron which is found in vegetable foods.

The other form of iron is heme iron. This form only occurs in animal foods and is better absorbed by the body.

Immune systemZinc has many functions in our body. It is especially important for the immune system, protein synthesis and a good function of the reproductive organs. Oats contain 24% of the ADH per 100 grams of zinc.

Calcium is important for the bones and teeth, but also for the proper functioning of the muscles and nerves. Oatmeal contains only 5% of the RDA of calcium per 100 grams.

Phytic acid only reduces the absorption of iron, zinc and calcium that are eaten during the same meal. Eating foods rich in phytic acid does not affect the absorption of these minerals during subsequent meals.

Seeds-nuts-grainIf you eat phytic acid foods (seeds, grains, nuts, legumes) during all your meals, this could lead to shortages of minerals in the long term.

If you eat varied you do not have to worry about getting deficits of iron, zinc or calcium.

In developing countries where people sometimes eat very unilaterally (for example only grains), this is an issue.

 


For sufficient iron in your diet, you can eat better animal foods such as beef, chicken, egg and herring. These contain heme iron which is better absorbed by the body than the non-heme iron from plant foods.


If you eat vegetarian then an iron deficiency is something you should be more aware of.

In any case, it is not a good idea to avoid all food that contains phytic acid. You will then miss a lot of nutrients in your diet.

If you still worry about phytic acid in your food or if you eat vegetarian or vegan, you can do a number of things to reduce the phytic acid in plant foods.

These are:

  • Soaked; you can soak seeds, nuts, grains and legumes in water for a night. This reduces the amount of phytic acid (source, source). The enzyme that breaks down phytic acid is phytase. This enzyme is found in foods containing phytic acid, including oatmeal. Because rye is very rich in phytase, you can possibly add this to the oatmeal so that the phytic acid is better broken down. Keep in mind that rye contains gluten.
  • Germs; By allowing seeds, grains or legumes to germinate, phytic acid is broken down and the phosphorus is released.
  • Fermenting; acids that are released during the fermentation of food promote the breakdown of phytic acid. For example, lactic acid from the grain is broken down by lactic acid in sourdough bread.

The above method can also be combined; soak it first, then germinates and then ferment so that phytic acid can be almost completely degraded.

Phytic acid as a nutrient

But before you get started with the breakdown of phytic acid, it is good to know that phytic acid is not only the enemy but sprouted oatmealalso your friend!

Phytic acid is an antioxidant. This antioxidant protects against kidney stones and possibly cancer.

In summary, you do not have to worry about phytic acid if: you do not eat phyto-acidic foods or are vegetarian at every meal.

Eating oatmeal without letting it soak is fine as long as you do not eat oatmeal every day. Always eat as varied as possible.

Not everything that is called superfood is really a superfood. Sometimes something is completely pryped and it gets very easy to label the superfood label.

Oatmeal recipes

baked oatmealOatmeal porridge is an ‘old-fashioned’ and healthy alternative to bread. Some people can wake you up for porridge, but I also know them who are disgusted by the thought.

Fortunately, you can make so much more with oatmeal. For inspiration, I will share a number of recipes here.

Recipe # 1: porridge with banana and cocoa

Let’s start with traditional oatmeal porridge but with a twist. That porridge does not have to be boring and is very tasty proves this simple recipe.

Oatmeal porridge banana

 

Ingredients:

  • 200 ml of vegetable milk such as unsweetened almond milk or oat milk
  • 50 grams of oat flakes
  • 1 ripe banana
  • 1 tablespoon of cocoa powder
  • 1 teaspoon of cacao nibs

Preparation:

  1. Put the almond milk in a saucepan and bring it to the boil. Then add the oatmeal flakes and let it boil gently on a low heat. Keep the cooking time indicated on the oatmeal pack.
  2. When the oatmeal has finished cooking, add the cocoa powder and stir it.
  3. Cut the banana into segments and stir it through the porridge.
  4. Pour the oatmeal into a dish and let it cool down.
  5. Sprinkle some cacao nibs over the porridge to garnish. Enjoy your meal!

Recipe # 2: oatmeal pancakes

These oatmeal pancakes are deliciously airy and according to many tasters tastier than ‘normal’ pancakes.

Oatmeal pancakes stack

Ingredients:

  • 200 grams of fine oatmeal
  • 200 ml unsweetened almond milk or other vegetable milk
  • 1 egg
  •  Half a teaspoon of vanilla extract
  • Half a teaspoon of baking powder
  • Half a teaspoon of cinnamon powder
  • A pinch of salt (to taste)

Preparation:

  1. Put the oatmeal in a blender and grind it for a minute into a fine and homogeneous flour.
  2. Put the oatmeal in a large bowl and add the baking powder and the cinnamon and mix it together.
  3. Put the egg, vegetable milk and vanilla extract in a bowl and mix well.
  4. Add the wet ingredients to dry ingredients and mix until you have a homogeneous whole. Let it rest for 5 minutes.
  5. Melt some grass butter or coconut oil in a frying pan and spoon half a ladle of batter into the pan.
  6. Zodra zich bubbels beginnen te vormen kan je de pancake omdraaien om de andere kant te bakken tot dat deze mooi goudbruin gekleurd is.

Recipe # 3: oatmeal protein powerhouse

This recipe is particularly suitable for (strength) athletes. All your necessary carbohydrates, proteins and fats in one meal.

oatmeal-banana-almond paste-porridge

Hemp seed and liquid protein from eggs provide the proteins.

The almond paste and the hemp seed provide, in addition to proteins, the healthy fatty acids.

The banana and the oatmeal give your body the necessary carbohydrates.

Ingredients:

  • 50 grams of fine oatmeal
  • 200 ml whole milk, vegetable milk or water
  • Two tablespoons of hemp seed
  • The protein of 1 egg or a dash of ready-made liquid protein from eggs from a bottle
  • 1 tablespoon of almond paste
  • A banana

Preparation:

  1. Cook the oatmeal in a liquid of your choice according to the preparation time on the package.
  2. Finally, add the liquid protein of eggs and the hemp seed. Stir this until the moisture is absorbed by the oatmeal.
  3. Garnish your oatmeal porridge with almond paste, banana wedges and any other extras such as blueberries, currants, pieces of walnut or cocoa nibs.

Variation tips:

Instead of hemp seed, you can also use other protein sources such as whey protein powder, pea protein isolate or brown rice protein. Adjust the amount of protein to your protein requirement.

For your medium-chain fatty acids (Medium Chain Triglycerides) you can still stir one or two teaspoons of coconut oil through the warm oatmeal.

Recipe # 4: oatmeal pizza

Oatmeal pizza

We like to eat healthy food, unfortunately, pizzas do not really fit into a healthy lifestyle.

The problem is the pizza bottom. This is made of flour. These refined carbohydrates cause a huge peak in blood glucose.

By making your own pizza bases made from oatmeal, you can still enjoy this, for many, favorite foods every now and then.

This is what you need to make an oatmeal pizza base yourself:

  • 250 grams of fine oatmeal
  • 60 grams of mozzarella
  • 2 eggs
  • 1 teaspoon of salt (to taste)
  • 1 teaspoon of garlic powder
  • 1 teaspoon dried oregano

The ingredients for the topping:

  • 400 grams of organic chicken thighs
  • Cheese such as mozzarella or Parmesan cheese
  • 1 red onion
  • BBQ sauce or tomato sauce
  • A handful of fresh coriander

Preparation:

  1. Remove the baking trays from the oven and preheat the oven to 200 degrees Celsius.
  2. Put the mozzarella in a food processor to make fine crumbs.
  3. Add the oat flakes, salt, garlic powder, oregano and eggs to the food processor. Mix the whole until you have a nice thick dough.
  4. Place two pieces of baking paper on the baking tray. Divide the dough into 2 pieces on the baking paper. Wet your hands so that the dough does not stick to your hands. Press the dough flat into the desired thickness for your pizza base (the dough will not rise).
  5. Bake the pizza crusts in the preheated oven for 25 minutes.
  6. Meanwhile, cut the chicken thighs into strips and fry them in some olive oil until done.
  7. Clean the onion and cut it fine.
  8. Cut the coriander into fine pieces.
  9. Remove the pizzas from the oven and top them with the BBQ sauce and then with chicken dices, onion and coriander. Drizzle your pizza with your favorite cheese and place the pizzas back in the oven until the cheese has melted.

Recipe # 5: gluten-free oatmeal granola

Do you also like to start the day with a granola?

Oatmeal Granola

The granola’s in the supermarket are often pricey and often contain unwanted additives such as glucose syrup, palm oil, sunflower oil or gluten-based grains such as wheat, barley or rye.

Vegetable oils such as sunflower oil contain a high content of omega 6 fatty acids.


For optimal health, the ratio between omega 6 and omega 3 fatty acids should be 1: 1. Because omega 6 oils are used in many foods, the ratio is already unfavorable.


 

With an excess of omega 6 to the detriment of omega 3, there is an increased risk of diseases that are associated with metabolic syndrome such as cardiovascular diseases.

For this reason, coconut oil is used for this granola. In this article, you can read why coconut oil is so healthy.

And besides, you make the tastiest gluten-free granola yourself.

This is what you need:

  • 500 grams of coarse oatmeal flakes
  • 100 grams of pecans
  • 100 grams of currants
  • 50 grams of pumpkin seed
  • 50 grams of dried cranberries
  • 75 ml of coconut oil
  • 75 ml of honey
  • 1 teaspoon of vanilla extract
  • Half a teaspoon of cinnamon powder

Preparation:

  1. Preheat the oven to 180 degrees Celsius.
  2. Put the oatmeal, nuts, seeds, salt and cinnamon in a large oven dish. Mix this well with a spoon.
  3. Let the coconut oil melt in a pan and pour the liquid coconut oil over the bowl with oatmeal. Add the honey and the vanilla extract too. Mix everything well until all the oatmeal is lightly coated with the oil and honey.
  4. Place the oven dish in the oven. Bake for about 25 minutes until you get a nice golden brown layer. Halfway you can stir the granola for a moment so that all the oatmeal is cooked properly.
  5. First, let the granola cool and harden well. You can then break it into pieces and stir in the currants and cranberries.

granola-Greek-yoghurt-Serve the granola with some full Greek yogurt or a vegetable yogurt or milk of your choice.

You can keep this granola for 2 weeks if you keep it in a refrigerator in a lockable box. You can, of course, vary to your taste with the ingredients.

Nuts which are delicious and healthy for the granola:

  • Almonds
  • Pecans
  • Cashew nuts
  • Hazelnuts
  • Brazil nuts
  • Walnuts

Seeds that are delicious and healthy for the granola:

  • Pumpkin seeds
  • Sunflower seeds
  • Linseed
  • Chia seed
  • Hemp seed

Dried fruits which are delicious and responsible for the granola:

  • Figs
  • Dates
  • Currants
  • Raisins
  • Goji berries
  • Apple
  • Shaved coconut

Enjoy your meal!

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Intermittent Fasting: Explanation, Experiences, 9 Benefits and 10 Schedules Topic/Idea

 

plate looks like a clock

 

Intermittent Fasting: Explanation, Experiences, 9 Benefits and 10 Schedules

To this day I always have people that tell me several times a week that my advice to skip breakfast or dinner once in a while is nonsense. It would be unhealthy and a missed opportunity to speed up your metabolism.

In this article, you will discover that these convictions are at odds with scientific research. I think you will even be surprised at the endless benefits of intermittent fasting.

What you will learn in this article (and much more):

  • What intermittent fasting is
  • Why you can lose weight so well with intermittent fasting
  • What are the 9 health benefits of intermittent fasting
  • How to start intermittent fasting
  • 10 intermittent fasting schema’s

What is intermittent fasting?

Intermittent fasting is not a diet. It does not tell you what you eat but when you eat. You are fasting at certain times and you may only eat at certain times of the day. The period in which you are fasting is always larger than the period in which you eat.

eating plate with note on it 'fasting be back soon'By applying intermittent fasting you can lose weight and it has positive health effects on your body, your brain and it can even help you to live longer!

Many positive health effects of intermittent fasting are due to the increased production of human growth hormone (HGH Human Growth Hormone) and an improvement in insulin sensitivity.

You can practice intermittent fasting with different methods.

A much-applied schedule is by not eating after dinner and then skipping breakfast. But for example, you also can not eat anything for a day.

Depending on the method, the day or week will be divided into periods in which people are fasting and eating.16:8 Daily intermittent fasting schedule

Many people who hear intermittent fasting for the first time have difficulty with the concept and do not believe it. It goes against what we have always been told:

  1. Without breakfast, you make it difficult for you to lose weight because you need breakfast to get your metabolism going
  2. You have to eat 5 to 6 small meals a day so that your metabolism stays active and does not slow down
  3. If you do not eat, your body burns proteins and you lose muscle mass
  4. If you are fasting, your body switches to survival/savings mode

Now it is true that all these points are persistent myths. Let’s take a closer look at these points one by one to see what’s true.

Myth 1: breakfast starts your metabolism

This myth is so stubborn because many people, companies and agencies say that breakfast is the most important meal of the day.

For example, that is what the Nutrition Center calls it breakfast is ‘an indispensable start to the day’ and food manufacturers advertises to start the day with breakfast.

You can imagine that a manufacturer of breakfast cereals, margarine or chocolate spread is not really happy when people go spoon full with cerealsto skip breakfast. They benefit from eating these products as often as possible.

If you hear something often enough then you will automatically believe in it and you do not feel the need to find out whether there is proof of that. Now I am stubborn and I went to find out if there is evidence for the breakfast claims.


My conclusion is that skipping breakfast does not cause a delayed metabolism. It does not matter for your weight whether you skip breakfast.


Myth 2: you have to eat 5 to 6 times a day

The myth is that by eating 5 to 6 times a day you can keep the metabolism going. It is the intention that you eat a snack between the 3 main meals.clock with 5 meals around it

Eating every few hours would prevent your metabolism from getting slower.

For example, there are still enough dietitians who will give you the advice to often eat small portions.

However, there is no scientific evidence that your metabolism is actually getting faster or is being maintained. In fact, it does not matter how often you eat a day for your metabolism.

You burn as many calories as you eat 2 or 3 times a day as if you eat 5 to 6 times a day.

The only argument to often eat small portions is perhaps that you prevent this from getting hungry (the counter-argument is that you will never really be full because you only eat small portions).

What has been proven over often small portions of food is that this reduces insulin sensitivity and that this causes the development of abdominal fat.

Myth 3: you need to eat often for not lose muscle mass

You may have noticed that some bodybuilders take their Tupperware bowls with chicken breast and vegetables everywhere.Bodybuilder with Tupperware

These bodybuilders want to eat their proteins every few hours because they are afraid that they would lose muscle mass.

If you do not do bodybuilding, you may be less concerned about your muscle mass. Yet muscle mass is important for everyone. The amount of muscle mass you have determines your rest metabolism.

If you lose muscle mass, you’re resting metabolism will decrease, which means you gain more weight (fat). Many people and not just bodybuilders are therefore afraid to lose muscle mass.

The fear of losing muscle mass is justified, but the fear that you are already losing muscle mass if you do not eat anything for hours is not right.

Your body stores fat so that it can be used as an energy source when the food is digested.Arnold Muscles

That your body would burn muscle mass instead of fat mass if you do not eat is, therefore, a completely illogical thought and is not how the body works.

For bodybuilders, intermittent fasting has great advantages. This through the production of growth hormones, here more about intermittent fasting and bodybuilding.

 

Myth 4: if you fast, your body goes into the low-power mode

As prehistoric people, we regularly knew periods in which we were forced to fast. If the hunt failed and there was nothing Prehistoric people - evolutionedible to be found.

Evolutionary, our body is therefore provided with a ‘low-power mode’. With this low-energy mode, the body is able to slow down the metabolism.

By slowing down the metabolism, it is more economical to use the fat stores, which increases the likelihood that we will find something edible before we die of starvation.

If you want to lose weight then it is logical that you want to prevent the body from getting into this low-energy mode. Now it is true that the body really does not run into a low-energy mode when you skip a meal, which many people think.

The body does not get into the saver mode until at the earliest after you have eaten nothing for 60 hours. So you can man at dinning table with his head on his empty platenot eat anything for at least 2.5 days before your metabolism slows down.

And now it becomes really interesting; before the body goes into a low-energy mode, the metabolism actually goes up. This can be up to 14% faster

If you do not have anything to eat then the body initially makes hormones that make you more active and want to move. This increased the chances of survival for the primitive man. It made sure that people went looking for food or went hunting.

This invalidates the most important myths surrounding intermittent fasting.

This, of course, is not yet proven that you can lose weight with intermittent fasting and that it has health benefits. More about that further on.

Intermittent fasting a new hype?

Intermittent fasting has become a hype in recent years. Especially in the world of fitness and bodybuilding, it is the way to Athlete show a higher fat % and a body with a lower fat %burn fat and stimulate muscle growth.

Yet fasting is nothing new. It is actually the way of eating that is normal for our body. We have started to move less in recent decades and food is always available everywhere. As a result, we have “faded” the fast.

In the past, most people had physical work while the majority of people are currently working in the service sector and behind a desk.

And as far as food is concerned, we can always go somewhere in the neighborhood 24 hours a day to buy some food.

Hotdog standJust think of the vending machines at the stations, the petrol station which is always open and if you live in a bigger city than you always have the night shops. You never have to be hungry.

Eating on the street has also become normal. Just pay attention to the number of people who are eating something in a busy shopping street. That was unthinkable at the beginning of the last century. Food was something you did at home!

Due to the lack of movement and constant eating, insulin resistance has become a huge health problem. According to many doctors, insulin resistance is the basis of many welfare diseases such as type 2 diabetes.

Our modern lifestyle does not fit our genes that are tuned to the eating and living pattern as we knew it in the late Paleolithic Hunter - Food collectorera (50,000 – 10,000 years ago).

In the late Paleolithic era, we have developed to survive in an environment in which there were large fluctuations of periods during which food could be eaten and periods when necessity had to have fasted.

The theory is that we still need these fluctuations for optimal metabolism. With intermittent fasting, we also imitate the eating pattern of our distant forefathers.

Paleo manAn assumption is that the prehistoric man did not eat in the morning. That people first had to hunt for something to catch or that they first had to search for something vegetable that was edible.

It is assumed that people only returned from the hunt at the end of the afternoon after which they ate together.

 

This diet is mimicked by the intermittent fasting forms in which people skip breakfast and only eat the first meal of the day late in the afternoon.

This is then possibly done with sports at the end of the fasting period to simulate the hunt.

Another assumption is that in prehistoric times the hunt often failed, so we sometimes sat for a day or a few days without food until the hunt succeeded again.

There are also intermittent fasting forms for this diet. You do not eat one or two days of the week with these forms, after which you normally eat the rest of the week.

Paleo diet manAnother diet that is based on how the primeval man ate is the paleo diet. With the paleo diet, however, you follow what the primeval man ate while following intermittent fasting when the primeval man ate.

Intermittent fasting does not prescribe what you can eat though it is advised to eat as healthy as possible.

You can imagine that you do not get along very much to run into the snack bar for fries with ketchup, a hamburger and a milkshake after your fast.

In some cultures, it is otherwise normal to fast. Just think of Ramadan where, during a month, Muslims around the world are fastened between sunrise and sunset.

Lose weight with intermittent fasting

Intermittent fasting is a very suitable method to lose weight. It is also easy to apply and easy to maintain.

Recent research has shown that with intermittent fasting you can lose fat mass more effectively than with a diet with a large calorie restriction.

That you lose weight due to intermittent fasting can be explained because you eat fewer calories by skipping one over multiple meals. However, this is not the whole story behind intermittent fasting.

You will also lose weight with intermittent fasting if you continue to eat as many calories. For example, you eat 1 or 2 large meals instead of 3 normal meals.

This can be explained by the changes in hormone regulation and by improving insulin sensitivity. Important hormones that play a role in intermittent fasting are:

  1. The human growth hormone
  2. Insulin
  3. Noradrenaline

Hormone 1: the human growth hormone

By fasting, the human growth hormone can increase by as much as 500%. According to another study, human growth Bodybuilder with barbellhormone may even increase by 2000% in men and 1300% in women if 24 hours or longer.

The human growth hormone promotes the loss of body fat!

An increase in the human growth hormone, in addition to a promotion of fat burning, also ensures better muscle mass.

Hormone 2: insulin

Insulin is one of the most powerful hormones in our body. It plays an important role in our metabolism.Insuline schedule

Insulin is needed to absorb glucose from the blood, it tells the body when it has to store fat and when it has to stop burning fat.

If you have chronically high insulin levels then it becomes very difficult to lose weight. This is because your body will then continuously receive the signal to store fat.

There is, therefore, a clear link between chronic high insulin values and overweight / obesity

One way to lower your insulin, and thus promote fat burning, is by eating low carbohydrate or by doing intermittent fasting.

Hormone 3: noradrenaline

Norepinephrine is a stress hormone. It is created to make you more alert and the effect is similar to that of adrenaline.group of hunters

If you are without food for a day or longer, your body will produce norepinephrine. Evolutionary this was necessary to ensure that you went looking for food / went hunting.

An effect of noradrenaline is that it gives your body a signal to release fatty acids from the fat cells for burning.

Because of the effects of norepinephrine, your metabolism increases to 14%.

The health effects of intermittent fasting

In addition to a weight loss method, intermittent fasting is also a method to improve health.

Health benefit # 1: losing weight and losing belly fat

woman measuring her waistlineA good weight is an important basis for your health. Do you want to know if you have a healthy weight? Then calculate your BM

 

Intermittent fasting is extremely suitable for losing excess weight (source). This is because you create a large negative energy balance with it.

Calories in

On the one hand, you reduce the number of calories you eat by skipping one or more meals.

Calories out

On the other hand, you increase the number of calories you burn by accelerating your metabolism to 14%.

With intermittent fasting, you will be able to drastically reduce your insulin levels. This is beneficial if you want to lose weight and also helps to prevent type 2 diabetes.

Research shows that you can lose 3% to 8% of your weight in a period of 3 to 24 weeks. The same study showed that participants lost 4% to 7% of their waist circumference, indicating the loss of abdominal fat.

Health benefit # 2: recovery of body cells and genes

If you often eat, your body always needs its energy to digest your food.

When you fast, your body can shift its energy to other tasks such as restoring the cells by removing waste material from the cells.

Research shows, for example, that different genes and molecules involved in longevity and protection against diseases change for the better.

Health benefit # 3: reduction of oxidative stress and inflammation

Inflammation-Diseases-DiagramOxidative stress is partly responsible for the process of aging and many chronic diseases. Free radicals damage all parts of the cell, including DNA, proteins and lipids.

Oxidative stress is often the result of obesity, hypoglycemia, smoking and excessive alcohol use. But also medication, intensive exercise and being in the sun for too long cause oxidative stress.

Intermittent fasting improves the body’s resistance to oxidative stress.

In addition, intermittent fasting reduces inflammation, which is also the basis of many chronic diseases.

Health benefit # 4: reduces the risk of type 2 diabetes

Health organizations see type 2 diabetes as the pandemic that will seriously threaten public health in the 21st century.Quote, It;s all smiles, until you get type 2 diabetes

Every year, 1.5 million people worldwide die from the effects of type 2 diabetes.

Increased blood sugars and increased insulin resistance contribute significantly to the development of type 2 diabetes.

By applying intermittent fasting you can reduce the risk of type 2 diabetes.

This is because with intermittent fasting you reduce both blood sugars and insulin resistance

 

Health benefit # 5: lowers cancer and Alzheimer’s risk

Cells sometimes go broke just like a component in a computer, for example, can go broke. Cells are able to break down and head showing the brainrecycle those broken parts themselves. This process is called autophagy.

By fasting, we initiate the process of autophagy through which damaged cells can recover.

Promoting autophagy offers improved protection against various diseases such as cancer and Alzheimer’s disease.

Although more research is needed among people, studies among animals show that intermittent fasting can prevent cancer.

In a small-scale study of people with Alzheimer’s disease, fasting appeared to improve the symptoms of these diseases.

Health benefit # 6: reduces the risk of cardiovascular disease

cardiovascular diseaseHigh blood pressure, elevated LDL cholesterol, elevated triglycerides, increased inflammation and increased blood sugars have in common that they increase the risk of cardiovascular disease. (Metabolic Syndrome)

With intermittent fasting, it is possible to bring down all these risk factors.

 

Health benefit # 7: improves brain function

Intermittent fasting can promote the growth of new nerve cells which is good for brain function.Albert Einstein

Intermittent fasting also stimulates the production of BDNF (Brain-derived neurotrophic factor).

BDNF is important for the formation of new synapses and important for memory and learning processes.

 

 

Health benefit # 8: anti-aging effects

Intermittent fasting is also popular among people who do everything to get as old as possible, because of the anti-aging effects. Middle age couple enjoying canoeing

In rats, spectacular results are achieved by having them fast every day. Rats live 83% longer if they have to fast every other day.

A ‘proven’ method to live longer is due to caloric restriction. Studies (in rats) show that with intermittent fasting just as good results are achieved as with caloric restriction

It has not yet been proven that intermittent fasting can also extend the lives of people, but given the improvements in all kinds of health markers (such as cholesterol, inflammation, oxidative stress) and animal testing, this is in line with expectations.

Health benefit # 9: more endurance and faster recovery

man jumping robeIn men, the human growth hormone (HGH) can increase by 2000% and in women with 1300% by fasting.

An increase in HGH will result in greater endurance and a faster recovery of muscles after training.

 

 

Starting with intermittent fasting

How you can best start with intermittent fasting depend on the situation at your starting point when you are going to do this.Obese male

Maybe you’ve already read a lot about intermittent fasting and you want to follow the schedules of the online fitness gurus. After all, you want fast results. Like a popular schedule where you have 20 hours of fasting and you have 4 hours to eat and where you do a High-intensity interval training (HIIT) at the end of your fasting period.

Remember that this is not such a good idea if you are in a situation where you are used to eating 6 times a day and doing nothing about the sport.

Your insulin sensitivity is still too low for this and you will feel really bad because of your low blood sugars at the end of your fasting period.

You can recognize low blood sugars from the following symptoms:

  • Dizziness
  • A headache
  • Double or blurred vision
  • Confusion
  • Quickly irritated
  • Feeling Hungry
  • Yawn
  • Transpire
  • Heart Palpitations
  • A Trembling feeling
  • Restlessness

If your blood sugar is really too low, you can lose consciousness or even become in a coma. You do not have to worry about this, this usually only happens with people who have diabetes and need to inject insulin.Woman not feeling well, because of low blood sugar

If you never played sports and you are going to combine intermittent fasting with sports in your fast period, you will feel so bad that you will immediately wonder whether intermittent fasting is something for you.

If you are already used to playing sports and are used to eating low on carbohydrates, it is much easier to switch to a fairly spicy form of intermittent fasting at once.

You will have to let your body get used to fasting slowly. For this, you will have the period in which you have to build up.

If you are used to eating often (5 to 6 times a day) – otherwise you do not feel well – then you can assume that you have low insulin sensitivity, high blood sugars and high insulin levels.

It is best to start preparing for intermittent fasting and to build it up slowly.

A step-by-step plan for intermittent fasting for ‘beginners’:

  • Week 1; stop eating sugars and refined carbohydrates first so that blood sugars and insulin can drop to normal levels.
  • Week 3; go from 6 to 5 meals a day
  • Week 4; go from 5 to 4 eating moments per day
  • Week 5; go from 4 to 3 meals a day.
  • Week 6 or later; only go from 3 to 2 meals a day if you feel good at 3 meals a day

This step-by-step plan is a guideline. For example, if you find yourself having no trouble eating 4 meals, you can go directly to 3 eating moments to experience how your body responds to it.

If you still have trouble making a step, you can simply stay on a certain step longer.

refined carbohydrates or sugarsNormally you should be able to make the next step in 2 weeks at the latest. If this does not work, it is probably because you eat too many refined carbohydrates or sugars at the times that you are allowed to eat. Your blood glucose and insulin are then too disturbed.

In that case, replace part of your carbohydrates with protein-rich food and healthy fats and eat slow carbohydrates. Slow carbohydrates include vegetables, sweet potato, oatmeal, quinoa and silver-leaf rice.

As soon as you are at 2 eating moments per day, you can stretch the fast periods more and more.

You can count the period that you sleep until the fasting period. In order to be able to fast for a long period, breakfast is usually skipped.

Plate with clockImagine having your dinner at 6 pm, after which you will no longer eat snacks. The next morning you skip breakfast and you only eat at lunch again at noon. You have then fasted for 18 hours and all you have to do is skip breakfast.

If you start with intermittent fasting, it is best to continue exercising during your eating period or within a few hours after your last meal. Your body is then provided with enough glucose and glycogen to feel good during exercise.

To take maximum advantage of intermittent fasting, you can start exercising at a certain moment during your fasting period. A good time to do this is if you are used to fasting and exercising.

woman doing body-weight squatsPracticing at the end of your fasting period is best. The amount of human growth hormone is then the highest.

You can plan it so that you can start eating immediately after exercising. This is not necessary but pleasant because you will be hungry after exercise. It must also fit into your schedule, of course.

There are people who exercise in the morning and then only eat again with lunch or dinner. You should feel good about this.

If you really want to burn fat, you achieve the best result by waiting a few hours after your workout.

With sports, you will have exhausted all of your glycogen reserves so you can benefit from a maximum of fat burning for a few more hours.

Intermittent fasting schedules

You can put intermittent fasting in practice according to different schemes.

clock with intermittent fasting scheduleThere is not really a good or bad method if you stick to the guidelines below. The most suitable schedule for everyone is different and must fit with who you are, what your days look like and what your goals are.

For example, a bodybuilder who wants to build lean muscle mass and train hard will feel more comfortable with a certain schedule than someone who has lost the belly.

With intermittent fasting, you always have to make sure that you are stuck for at least 12 hours in a row.

Only after an hour or 12 will the glycogen stores (the energy from carbohydrates/sugars) become empty and your body will burn fat. Depending on your lifestyle, your glycogen stores may be exhausted a little later or earlier.

woman showing extra space between pants and bellyIt is, therefore, best to take advantage of the fat burning process for a few hours each time and, for example, increase the fast to 16 hours or longer. Then you will pack 4 hours or more full fat burning.

It is important that you do not eat or drink carbohydrates or proteins at all during the period of fasting. These will provoke a metabolic reaction so that your blood glucose rises and your body starts to produce insulin.

If, for example, you would smuggle by eating a light cracker in the morning, you would have broken the fast period and the effect of your entire cycle would be much lower than it could have been.

What you possibly can eat is pure fat. Fat does not elicit a metabolic reaction. Coconut oil is a fat that is extremely suitable here.

Coconuts oilCoconut oil contains medium chain fatty acids (MCT). These fatty acids are absorbed directly by the intestines, after which they pass directly through the blood to the liver.

In the liver, these fatty acids are immediately available as a form of energy without having any effect on the blood sugars and thus the production of insulin.

It is necessary during the fast that you keep drinking enough. The best thing is to drink water, green tea or black coffee.

No diet CokeDo not include artificial sweeteners. These are, among other things, in light drinks. Studies have not yet given a definite answer or sweeteners a metabolic reaction that causes the body to produce insulin, but it is plausible (we also know virtually nothing about the long-term effects of sweeteners). Also, do not use coffee milk, this contains lactose (milk sugar).

Many people swear by to start the day with black coffee. Caffeine speeds up the metabolism by another 3 to 11%.

Some people drink bulletproof coffee for breakfast during fasting. This is coffee with a scoop of butter and coconut oil dissolved. These fats give you energy without provoking a metabolic reaction.


Note: these fats are of course calories that reduce the negative energy balance.


Intermittent fasting schedule # 1: 16/8

Man shows 16/8 intermittent fasting clockThe 16/8 schedule is a popular method because it is fairly easy to fit into daily routines and, from a social point of view, you can usually join others.

With this method, you are stuck for 16 consecutive hours, after which you have a time frame of 8 hours when you can eat.

In principle, you repeat this cycle every day of the week, but of course, you are free to let go of this cycle in for example the weekend.

Lunch with co-workersFor the 16/8 schedule, you only have to skip breakfast. Lunch can be enjoyed together with your colleagues and you can eat the evening with the rest of the family.

Imagine eating at 6 pm dinner then you possibly can take another snack or a dessert until 8 pm. In the morning you skip breakfast and at noon you break the fast with lunch. You have then fasted for 16 hours.

After lunch, you can wait with food until dinner, but in the afternoon you can also take a snack if you need it.

Lunch at workWith this schedule, it is the intention that you have 2 or a maximum of 3 eating moments per day. It is not the intention that you go for a snack every hour because it is your eating period.

You are free to give your own twist to this method.

Imagine having lunch with your colleagues at 12 o’clock and you are only at home at 21 o’clock for dinner, then you dip this method into the 15/9 schedule where you have 15 hours and 9 hours to eat.

You can of course also slide with the times you eat. You may prefer to eat between 10 am and 6 pm or between 6 am and 2 pm.

The 16/8 schedule is a suitable method to start with. For example, you start with 12 hours of fast, after which you commit an hour longer each week until you have 16 consecutive hours.

Intermittent fasting schedule # 2: 24 hours of fasting

24 hour intermittent fast plate clockWith this schedule, you will fast one or twice a week for a period of 24 consecutive hours. For example, if you have eaten on Monday evening at 6 pm, your next dinner time will be 6 pm on Tuesday evening.

You can also choose to go from breakfast to breakfast or to fast from lunch to lunch. Whatever makes you feel comfortable, the effect is the same.

If you apply this method to lose weight, it is important that you do not eat more than you would normally eat on the days you eat.

If you are not used to fasting, then it is hard to start with a fasting period of 24 hours. It is better to start with a fasting period from 2 to 4 pm, after which you extend this every time.

Intermittent fasting schedule # 3: The 5: 2 diet

5-2-Diet-scheduleWith this schedule, you eat normally 5 days a week and you do not really have fasting days but 2 days with a calorie restriction.

Technically this is not really a form of intermittent fasting.

The 2 days of calorie restriction may not be consecutive days. For example, you take Thursday and Sunday to fast.

It is intended that men eat 600 kcal and women 500 kcal on the ‘fasting days’.

 

Intermittent fasting scheme # 4: The Warrior Diet

This form of intermittent fasting is really based on how the primeval man ate.

A warrior with the warrior diet bookDuring the hunt one probably found fruit and vegetables which were picked and ate while hunting.

You may, therefore, eat small portions of fruit and raw vegetables during the day. After which you eat one big meal in the evening, when our ancestors returned from a successful yacht.

You have a time frame of 4 hours with the Warrior Diet in which you can eat. You eat fruit and raw vegetables during the fasting period.

In this form of intermittent fasting, it is also encouraged to align your food choices with what the primeval man ate as is done with the paleo diet. This means, among other things, a lot of meat but no grains, dairy and processed food.

Intermittent fasting schedule # 5: Occasionally skipping a meal

Of course, you do not have to have a method or a schedule to fast. You can also just skip a meal now and then, just how it suits you and whether you’re hungry.

man working overtime on his laptopPress work and you have to work overtime? Why would you have a hard time ordering food? Just skip dinner.

Late in bed and actually not really time for breakfast? Skip the breakfast and wait until lunch with food.

Time for dinner but no appetite? Then skip the dinner.

With this ‘method’ you only eat when you are hungry and no longer ‘on the clock’ as you are used to.

The disadvantage of this method is that you can have a week or longer unnoticed in which no meal is skipped and you, therefore, do not have a period in which you are fastened.

Intermittent fasting schedule # 6: every other day

With this schedule, you have a day on which you decide which you alternate with a day on which you can eat.

On and Off logoThis form of intermittent fasting is strangely researched in most studies while this schedule is not popular at all.

A variant of this scheme is that you keep a calorie restriction of 500 kcal per day on your fasting day (or 1/5 part of the normal daily calorie requirement). You then eat normally on your food day.

The most extreme variation on this schedule is that you do not eat anything on the day of fasting which I would like to discourage for beginners. This method is quite heavy and difficult for most people to sustain for a long time. This scheme is ideal if you want to lose a lot in a short time.

After your goal weight is reached you can switch to a milder form of intermittent fasting like the 16/8 method. This is to stay on weight with ease and to continue to benefit from the many health benefits.

Intermittent fasting schedule # 7: Fast-5 Diet

In a period of one day, 24 hours, only food can be eaten within a period of 5 hours. These 5 hours must, of course, be without The fast diet book coverinterruptions.

In the most ideal case, this eating period is between 3 o’clock in the afternoon and 8 o’clock in the evening. This preference stems from the observation that the prehistoric man had the same pattern: during the day there had to be hunted and collected, at the end of the afternoon people returned from hunting after which they could eat.

The Fast-5 Diet is similar to the Warrior Diet. At Fast-5 you have 5 hours to eat and at the Warrior diet for 4 hours. An important difference, however, is that during the day you can eat fruit and raw vegetables at the Warrior Diet and you prescribe what you can eat.

 

Intermittent fasting schedule # 8: One meal a day

One meal per dayThis way of fasting is daily. You eat only one meal during the day. Of course, you have to keep drinking the rest of the day. Preference is given to herbal tea and/or water.

You will understand that this form of intermittent fasting is quite intense. This form is therefore not suitable for beginners in fasting area.

Even bodybuilders often have trouble with this form of intermittent fasting, because they often do not succeed in getting enough proteins and carbohydrates to work in one meal. It will be difficult enough for most of all macronutrients in two meals to work inside.

Intermittent fasting schedule # 9: moderate fasting

Green smoothieWith this form, you have one to three fasting days during the week. These fasting days are less strict than the other forms. During these fasting days you eat and drink, but very low in calories.

In most cases, for example, you only drink smoothies. Mind you: vegetable smoothies and certainly no fruit smoothies!

With this form of intermittent fasting, you will provoke a slight metabolic reaction with the smoothies. There are small amounts of carbohydrates in vegetables. This means you will not fully benefit from the changes in your hormone balance.

Because you do create a large calorie restriction you will be able to lose weight with this schedule. This method is less favorable for the development of muscle mass because you will not benefit optimally from the production of human growth hormone.

Intermittent fasting schedule # 10: 36 hours of fast

Man ready to eat after 36 hours fastingWith this form, you do not eat anything for 36 consecutive hours. For example, you will eat your dinner on Monday at 7 pm, after which you will only eat your breakfast on Wednesday morning at 7 am. You have then fasted for 36 hours. You do this once a week.

This scheme is suitable for burning a lot of fat in a short time and is not suitable for beginners.

More intermittent fasting protocols

The intermittent fasting protocols mentioned here are the most commonly used methods, but in principle, there are infinite variants to be considered. There are also people who occasionally fast 2 or 3 consecutive days. As long as you do not get stuck for longer than 60 hours, you do not have to worry about your metabolism going into loa w-energy mode.

Choose a form of intermittent fasting that fits well with your schedule and that you feel good about. If desired, you can adjust this form to your personal preferences and daily schedule.

What can you eat?

Intermittent fasting determines when you eat and not what you eat, so you can basically eat what you want.

You can imagine that the benefits of intermittent fasting can be largely undone if, after your fasting periods, you deposit on large amounts of junk food.

Hamburger with a sign that says no-junk-food

Because you eat fewer meals than usual, it is extra important that the meals that you eat are as nutritious as possible.

By that I mean not only nutritious with regard to the macronutrients but also with micronutrients such as vitamins, minerals and antioxidants. These will have to come from 1 to 2 meals instead of 3 to 6 per day.

The beneficial effects of intermittent fasting are the lowering of the hormone insulin (with high insulin levels your body will retain fat).

If you are going to eat a lot of refined carbohydrates and added sugars, you will push the insulin up to high altitude during your eating period.

No cookies or sugary candiesTherefore, try to avoid as many refined carbohydrates and added sugars as possible.

If you want a maximum effect of intermittent fasting, stick to the 9 crucial basic guidelines of HappyHealthy’s weight loss method. This prevents high insulin peaks and your body stays in a state where it easily burns fat.

Avoid refined carbohydrates and added sugars as much as possible at all times. These will ensure that fasting is harder to sustain.

After the rapid peak in your blood glucose, a sharp drop will follow quickly, causing hunger. This while you are only at the beginning of your fast period.

It is also good to eat a lot of raw vegetables or vegetables with every meal. The fibers in vegetables ensure that the blood sugars do not rise too quickly and do not give a high peak. You also keep the functioning of the intestines healthy and you feel fuller after the meal.

If you do strength training, you will have to provide sufficient protein in your meals.

Intermittent fasting experiences

showing man before and after pictureOf course, the Internet is a very rewarding source for checking experiences of people who have already used intermittent fasting in their lives.

How did it go?

How do they feel?

Was there a result?

Personally, I know that it definitely makes a positive contribution to my health, but it’s always nice to see this confirmed. A small selection from the many experiences that I found on the inexhaustible internet:


… The first week was difficult, but that constant rumble in my stomach quickly disappeared. I feel a lot fitter now …

… In my eating period, I can now eat everything, without having to feel guilty …

… Because I do not eat in the fast period, I do not think about it either. This gives a lot of rest …

… My cholesterol has dropped so much that I can leave my medication now …

… I am now doing a month of intermittent fasting to train dry. This works much better for me than all the methods I had tried so far …

… I train during my period of fasting and amazingly, I have more energy instead of less …

 


 

Intermittent fasting and bodybuilding

In bodybuilding, dry muscle mass is important; or fat burning and muscle growth. Intermittent fasting meets these two basic needs of bodybuilders.

Muscle growth

barbell curlThe enormous increase in human growth hormone (up to 2000%) works as a kind of natural doping.

In addition to the human growth hormone, testosterone is extremely important for the production of muscle mass.

Research shows that the luteinizing hormone is 67% higher by fasting. The luteinizing hormone is responsible for testosterone production.

From this same study, the testosterone level was found to increase by 180% by fasting.

And now that we are talking about testosterone then it is good to know that food actually lowers your testosterone level. 300 kcal food already ensures that your testosterone level will be reduced by more than 3 hours after the meal. Eating only once or twice a day is, therefore, good to keep your testosterone up to standard.

Burn Fat

By lowering the insulin levels, the body turns into a true fat burned machine

Macro-nutrients

Bulking-FoodFor bodybuilders, the right amount and correct ratio of carbohydrates, proteins and fats are important. The ratio depends on the phase of the training cycle you are in (bulking or cutting).

This does not change anything if you use intermittent fasting.

You can simply eat the number of macronutrients (carbohydrates, proteins and fats) in the ratio that you would otherwise also keep. The only difference is that you will eat it in a shorter time frame.

If you eat less than usual, you run the risk that you can not build muscle mass or that the training will suffer.

Most bodybuilders train at the end of the fast period because the amount of human growth hormone is the highest. By doing an intensive training, you further encourage the production of human growth hormone.

bodybuilder feeling hungryYou do not eat for maximum fat burning immediately after training (even if you are very hungry). Your glycogen stores will be completely drained by the workout while your human growth hormone is peaking.

If you can postpone the meal for a few more hours, you will benefit from a crackling fat burning for several hours.

Bodybuilders sometimes still have the fear that they lose muscle mass due to fasting. They then take proteins in the form of BCAAs (Branched Chain Amino Acids) during the fast period. There is a lot of debate here in the bodybuilding world about whether the BCAAs are sensible and necessary during the fasting period.

BCAAs elicit a metabolic reaction (like all proteins) and with BCAAs you will, therefore, break the fast period. The body converts proteins into glucose through a process called gluconeogenesis, which means that insulin will be produced.

 

When not to do intermittent fasting?

Intermittent fasting is not suitable for:

  • Pregnant women
  • Breastfeeding women
  • Women who are trying to become pregnant
  • Women with chronic stress
  • Women with a history of eating disorders such as anorexia nervosa
  • People who use blood sugar lowering medication
  • People with low blood sugar
  • If you have never followed a diet or have previously exercised

Intermittent fasting during pregnancy

pregnant woman eatingFew studies have been conducted on the effect of intermittent fasting during pregnancy.

The studies that were done were small in structure and sometimes contradict each other but it tends to be better not to do an intermittent fasting during pregnancy. For example, the birth weight of the child could fall out lower.

In any case, it is never a good idea to go to lines if you are pregnant, unless this is considered necessary for medical reasons.

As the pregnancy progresses your caloric needs will go up, you will really have to eat for two.

Intermittent fasting during breastfeeding

In the period that you breastfeed your baby, your body needs about 500 kcal extra every day, in addition to the extra moisture it needs. It is therefore never a good idea to eat less while giving the breast.

Your body needs more calories and you will only feel tired with the risk that you can not give enough milk.


My advice is that you wait with lines until you have finished breastfeeding and switched to bottle feeding. In the meantime, you can focus on eating enough healthy food and sufficient exercise.


Intermittent fasting and getting pregnant

It has never been properly investigated what intermittent fasting with the fertility of women.

Studies have been conducted into the fertility of women during extreme forms of fasting. As with anorexia nervosa or during the winter of hunger from 1944 to 1945.

If a long time has fasted then the menstruation can become irregular or completely absent. These are, of course, situations that can not be compared to a mild form of intermittent fasting where you only skip breakfast.

It is not possible to tell by means of studies whether intermittent fasting affects fertility positively or negatively. That is why it is better not to do an intermittent fasting if you are trying to get pregnant.

Women with chronic stress

Woman having stress at workIn a small-scale study among women, it turned out that a long fixed period of 72 hours caused the cortisol (a stress response hormone) to rise.

If you already suffer from chronic stress (over strain, burnout) then the cortisol values are already too high so intermittent fasting with longer periods of fasting is not recommended.

 

Blood sugar lowering medication

Diabetes medicationMany people with type 2 diabetes are prescribed blood sugar lowering medication. If you are going to do an intermittent fasting while taking these drugs, there is a real risk that the blood glucose will become too low and you will get a hypo.

If you have type 2 diabetes then only use intermittent fasting in consultation with your doctor. He will applaud that you want to tackle your excess weight and will adjust your medication to your intermittent fasting schedule and your progress.

People with low blood sugar

If your blood sugar is regularly too low then you should not do an intermittent fasting. First, make sure your blood sugar is under control for a longer period. In most cases, this will be an adjustment in your diet or stopping certain medicines (if possible).

Difference between men and women

Happy couple eating saladResearch shows that men and women respond differently to intermittent fasting.

This can be explained by the effects of intermittent fasting on our hormones and the differences in hormonal balance between men and women.

In general, you can say that intermittent fasting in men is more effective than in women. This is not to say that intermittent fasting can not be something for women. Some women swear by it.

Every individual is different and you will, therefore, have to try intermittent fasting, whether you are a man or a woman, to find out whether it works for you or not.

Important: Leave your reaction and any additions below.

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10 Scientific ways to be incredibly happy and more healthy!

Happy jump

10 scientific ways to be incredibly happy and more healthy!

Happiness is so interesting because we all have different ideas of what happiness is and what make us happy. But we will all agree on one thing: everyone wants to be happy/happier. Scientists also like to think about the theme of happiness. Below is a list of ten blissful scientific tips.

1. Training has a big effect on our happiness

The New York Times recently published an article about the scientific 7-minute workout. So if you were under the assumption that you do not have time for sports. Seven minutes of your time should succeed?

Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness. Many studies suggest that as we age, we’re constantly losing our stores of dopamine, which is why we need to constantly seek out experiences that release dopamine.

The best way to increase your brain’s dopamine production? Exercise. So run, lift, jump, play — and get happy.

It has been proven that training is an effective way to overcome depression. Shawn Achor refers in his book The Happiness Advantage to a study of three groups of patients with depression. One group is given medication, the second group started training, and the third group did a combination of the two. The results of the study were amazing. Although all three groups initially experienced corresponding improvements, this was completely different in a follow-up test.

The groups were called up six months later for a follow-up. 38 percent of those who had taken medication had become depressed again. The group that had experienced a combination of medication and exercises had a fall of 31 percent. But now comes the surprise: the group that had only done physical exercises, only experienced a drop of 9 percent.

2. Sleep more – you will be less sensitive to negative emotions

We know that sleeping helps us to recover our body. We can better focus on ourselves through a good night’s sleep and we are more productive. And it also appears to be important for our happiness.

A 2015 study of some 2,000 Swedish adults, published in the British Journal of Health Psychology, examined the relationship between a person’s ability to regulate their emotions and the development of insomnia over time. At the beginning of the study, participants’ ability to regulate their emotions seemed to have no effect on their sleeping patterns. But six months and 18 months after the initial survey, the study found that people who were less able to manage their emotions were also more likely to experience persistent insomnia. This happened even for people who began the study without sleeping problems.

In a Walker experiment, students with sleep deprivation tried to memorize a list of words. They could remember 81% of the words with a negative connotation such as cancer. But of words with a positive or neutral connotation such as sunshine or basket, they had only memorized 31%.

The BPS Research Digest also focused on another study that proved that sleep affects the sensitivity to negative emotions. The researchers used a tool that recognized faces during the course day, to investigate how sensitive the participants were to positive and negative emotions in relation to their sleep. Those who went all day without taking an afternoon nap became more sensitive to negative emotions such as fear and anger at the end of the day. Holding a siesta not only blocked these negative emotional reactions, but also turned them into positive reactions, which were reflected in facial expressions.

Of course, the amount of sleep and its quality is also important for the feelings of well-being throughout the day. If one sleeps insufficiently or badly, the brain activity appears to be diminishing.

3. Come to live closer to your work – a short distance is worth more than a big house

Our shuttle to our work has a surprisingly strong impact on our happiness. The fact that we have to cover a long distance from home to our work twice a day, five days a week, appears to have a big effect. With time, we become increasingly unhappy.

According to The Art of Manliness, we have no idea that a long distance to work makes us so unhappy. “While most voluntary conditions do not affect our happiness in the long run because we get used to it, but apparently people never get used to driving back and forth to and from work every day, because traffic is sometimes fixed and sometimes not’. Or as Harvard psychologist Daniel Gilbert puts it: “Driving in traffic is a different hell every day”.

We tend to compensate for this by means of a larger house or a better job, but these compensations do not seem to work. Two Swiss economists who investigated the effect of commuting in relation to happiness discovered that such factors could not possibly negate the misery of long distance.

4. Spend time with your family and friends – do not regret your deathbed

Family time -Grandparents with grandchildrenNo contact with family and friends is in the top 5 where people regret their deathbed. Sufficient research has been done to prove that you are happier if you spend more time with your family and friends.

Social contacts are important even for introverts. Several studies prove that spending time with family and friends has a major impact on how happy we feel. George Vaillant led a 72-year old investigation into the lives of 268 people. In an interview for a newspaper, Vaillant was asked what he had learned from the people of the Grand Study. His answer was: “That the only thing that counts in life is your relationship with other people”.

5. Go outside – luck is at its maximum at a minimum temperature of 13.9 ° C

In The Happiness Advantage, Shawn recommends Achor to spend more time in the open air to increase happiness. Making time to go outside on a beautiful day brings even more benefits: a study discovered that twenty minutes in the open air in good weather not only gives our mood a boost, but also makes it more open-minded and increases our working memory.

This is actually good news for those who struggle to plan new habits in their already full agenda. Twenty minutes is not that long and is fairly easy to fit into a busy schedule, even if it is during the lunch break.

The American Meteorological Association published a study in 2011 that showed that the current temperature has a greater effect on our happiness than, for example, the wind or humidity, or even the average temperature in a day. It has been shown that happiness rises from a temperature of 13.9 ° C, so pay attention to the weather forecast before you go outside.

A British study by the University of Sussex showed that being outdoors, close to the sea, is the perfect place to be happy on a warm, sunny afternoon at weekends. Participants were also happier in a natural environment than in an urban environment.

6. Help others – 100 hours a year is a magic number

It has turned out that offering help to others enriches your life. The perfect time would be 100 hours of help per year, or two hours a week. When we return to Shawn Achor’s book, he says the following about helping others: “When researchers interviewed more than 150 people about their purchases, the money they spent on activities such as concerts or dinners turned out to be much more fun for them. Then delivered the money they had spent on material things, such as shoes, televisions or expensive watches. Spending money on other people causes a boost of happiness, in other words”.

The Journal of Happiness Studies devoted a study to this topic. Participants recalled a purchase for themselves or for someone else and indicated their sense of happiness. Afterward, the participants chose to spend a financial windfall on themselves or on someone else. Participants who spent their money on someone else immediately felt better after they had done this. Happier were also those who chose to spend their windfall on others in the near future.

Spending money on other people makes us happier than buying things for ourselves. But what about spending time on others? A study among German volunteers showed how the volunteers were hit when they cannot mean anything to another person. Shortly after the fall of the Berlin wall, it became clear that the shock of unification had collapsed a large part of the volunteer infrastructure in East Germany. The people who were affected by this turned out to be more unhappy than the group of people who had not experienced any changes in the volunteer work they did. Thus volunteering seems to contribute to the happiness of life.

Buddhism is often associated with meditation, pacifism, and deep Zen quotes. But one aspect of Buddhism that is often overlooked, especially in the West, is the concept of generosity. In fact, despite the popular stereotypes of Buddhism being all about peace and mindfulness, generosity is actually a very crucial part of Buddhism.

7. Smile regularly and think positively – it relieves pain

According to PsyBlog, a Dutch blog about psychology smiles helps us to keep the attention and perform better on a cognitive level. Smiling helps us to feel good so that we can keep our attention better and we are better able to keep an overview. When this idea was tested by Johnson (2010), the results showed that the smiled participants performed better on attention tasks that asked to see the ‘whole forest’ instead of just ‘the trees’.

smiling faceA smile is also a good way to alleviate the pain that we experience in difficult circumstances. Smiling helps reduce stress caused by a painful situation. Psychologists call this a face-feedback hypothesis. Even enforcing a smile while we are not feeling well is already making our mood slightly better.

I always say that a smile can be a practice, a kind of yoga practice. Yoga of the mouth: you just smile even if you don’t feel joy and you’ll see after you smile that you’ll feel differently. Sometimes the mind takes the initiative and sometimes you have to allow the body to take the initiative. Sometimes the spirit leads, and sometimes the body can lead. This is why when you have joy, you naturally smile. But sometimes you can allow the smile to go first.

8. Plan a trip – and you can just stay home

It has turned out that only planning a trip is enough to give us a sense of satisfaction, even if we do not even really go. A study in the Applied Research magazine in Quality of Life showed that employees felt happiest when planning a trip. During the study, it turned out that the happiness effect of pretending to travel took up to eight weeks. Once you had been on vacation, the feeling of happiness quickly dropped to a normal level with most employees.

Researcher Shawn Achor also discovered something interesting about the thoughts: according to a study, people who only thought about their favorite movie immediately increased their endorphin level by 27 percent.

Imagine that you do not have time for a trip at the moment or for an evening of socializing with friends – then at least plan something on the calendar, even if it is a month or a year ahead. When you need a boost of happiness, all you have to do is look at the calendar.

9. Meditation – reprogram your brain to become happier

Meditation is known for increasing our focus, clarity and attention, and for giving us peace. But we are also happier. A study by the research team at the General Hospital of Massachusetts looked at the brain scans of 16 people before and after an eight-week mindfulness course. The results were published in the January issue of Psychiatry Research: it was concluded that the participants who had completed the course showed much more compassion and were more self-aware and that the parts of the brain associated with stress had become significantly smaller.

Meditation literally empties your mind and makes you calm. This has proved to be an effective way to lead a happier life. According to Shawn Achor, meditation makes you happier in the long run.

Relax-alone-meditateStudies show that in the minutes after the meditation, we feel calm and satisfied and that we are also extremely aware of ourselves and are filled with empathy. Studies also show that regular meditation can permanently reprogram our brain to levels of happiness. The fact that we are able to structure our brains through meditation is amazing, but also reassuring, because if we do not feel well today, we know that this is not permanent and that we are able to influence this.

Perhaps more than any other religion, Buddhism is associated with happiness. According to Buddhist thinking, happiness and sorrow are our own responsibility – and completely within our control.

“Buddhists say everything comes from the mind”, says Venerable David Lungtok, a Buddhist monk currently living in Sydney. “If we train our mind properly, happiness will be the result”.

It seems like quite a claim – that mental training can make you happy, no matter what happens to you.

But it’s a claim that’s backed up, not only by two and a half thousand years of religious tradition, but a growing body of research.

10. Be grateful and become incredibly happy

Showing gratitude is, in fact, a simple strategy with major consequences. During an experiment, it turned out that the participants who wrote down daily what they were grateful for, immediately improved their mood. The participants in the gratitude groups felt (almost all) better, compared with the groups that did not. The effect of gratitude was striking. The conscious focus on blessings created emotional and interpersonal benefits.

The Journal of Happiness Studies published the data from a study, in which participants were asked to write letters of gratitude to test how gratitude can influence our feelings of happiness. There were 219 men and women who wrote three times a letter of gratitude for a period of three weeks. The result was that writing a letter of gratitude provided a greater sense of happiness and more satisfaction with one’s own life and that feelings of depression diminished.

Psychologists have corroborated the gratitude-patience link. People with a strong sense of gratitude are more likely to be able to delay gratification, passing on a small reward now in favor of a greater reward later. Developing a sense of gratitude can help shopaholics stop impulse buying, for example.

This shows us that gratitude is also an antidote to greed. Greed often comes from a sense of not having enough, or at least not having as much as everyone else has. Gratitude assures us that what we have is enough; greed and gratitude cannot peacefully coexist, it seems. The same goes for jealousy, regret, resentment, and many other negative emotions.

Another nice fact: getting older also makes you happier

Finally, it is interesting to know that as we grow older, especially when we reach middle age, we often become happier in a natural way. There is still disagreement about how this is done, but scientists have some ideas about it. Researchers discovered that older people who were shown photographs often remembered the happy faces better than the unfortunate ones.

Other studies uncovered that as people get older, they seek out situations that make them happy – for example, by avoiding friends or acquaintances who could negatively affect their mood. Other studies show that older people are better able to deal with grief and loss and are better able to transform their goals in such a way that they lead to more joy in life.

So if you thought that getting older makes you miserable, you now know that the opposite is usually true.

Feel free to ask your question in a comment on this article.