Why the Fat Burning Zone is Nonsense

fat burning zone heart rate

 

Why The Ideal Heart Rate for The Fat Burning Zone Does Not Exist

 

There are a series of stubborn myths in the fitness world. Today I discuss the myth around the ‘ideal’ heartbeat for maximum fat burning, also known as the fat burning zone.

The myth is that if you sport in the right heart rate zone you burn the highest percentage of fat compared to the total number of calories.

That sounds good, probably because the media sometimes uses it. Yet this theory is somewhat misleading. In this article, look at what scientific research says about the fat burning zone.

What you will learn in this article:

  • Why the ideal heart rate is misleading
  • How to burn more fat and calories (in less time)
  • How you can benefit from the after-burn effect

If you look at the older fitness equipment, you sometimes see pictures explaining the fat burning zone. burning zone-cardio

Here is such a picture:

Burning Cardio Zone

In the yellow zone (maximum fat burn zone), your percentage of weight would burn the most fat.

To get into this zone, you should train at around 60% to 70% of your maximum heart rate.

How do You Calculate The Ideal Heart Rate?

In order to calculate the ideal heart rate, you first need to calculate your maximum heart rate.

The formula is as follows:


220 – current age = maximum heart rate


Suppose you are 40, then the calculation is: 220 – 40 = 180 MHR (max heart rate).

For the maximum fat burning, you would then have to sit between 60 and 70% of this heart rate.

That will be:

  • Lower heart rate zone limit: 60% of 180 = 108 bpm
  • Upper heart rate zone limit: 70% of 180 = 126 bpm

In short, the ideal heart rate zone should be between 108 and 126 in this example. In this zone, according to the theory, there would, therefore, be maximum fat burning.


Another common way to calculate your maximum heart rate is 206.9 – (0.67 * age).

Training Less Hard with More Results?

Many old fitness theories have since been disproved, but one that can still be read on many old cardio machines, is the alleged power of the ‘fat burning zone’, that is to say, that with a moderate intensity of a person’s maximum heart rate the optimal level for fat burning is accomplished.

But the fat burning process of our body is much more complex than that. Although the percentage of fat burning may be higher, the total number of calories you burn is less than what would happen if you exercise at a higher intensity.

The theory suggests that you should not train on your maximum heart rate, because at a heart rate of 60-70% you would still burn more fat.

The inattentive people will take this theory for granted, but if you just look further than your nose is long, you will see that it is not quite right.

It is true that you burn more fat percentage-wise, but it is the same as the total fat burning …

We can make that clear with the following example:

Imagine you win a gold bar and you can choose between the following two bars:

  • 1 kilo of 24-carat gold bar (99.9% content) worth $ 40,000
  • 2 kilos of 18-carat gold bar (75% content) worth $ 60,000

Which do you choose? Do you go for the gold bar that has the highest gold content 99.9% or chooses the one that has the most TOTAL value?

Of course, most people choose the gold bar with the highest value. The same principle applies to the fat burning zone. This zone gives you the most fat burning percentage. However, this does not mean that the total fat loss is higher.

Why you do Not Burn Maximum Fat in the Fat Burning Zone

If the ideal heart rate for the fat burning zone is nonsense, you may wonder what is the best way to burn fat.

To tell that I will first have to give some explanation about some terms. Then I will show you a table where you can see exactly that a higher heart rate causes more fat burning!

We start with the terms …. your body basically has two sources for the energy supply, namely fats and glycogen. Glycogen is a glucose supply in your liver and muscles that were originally glucose and gets you out of carbohydrates. For convenience, you can call glycogen a sugar supply in your body.

So if your sport burns your fats and glycogen, but in what proportion? Well, that has to do with the intensity.

The calculation that refutes the theory

  • If you train at 65% of your heart rate (fat burning zone), the burning ratio is around 40% fat and 60% glycogen.
  • On the contrary, if you train at 85% of your heart rate, the ratio is approximately 35% fat and 65% glycogen (source, source, source).

* Since the studies use VO2max instead of MHR I used the formula% MHR = 0.6463 x% VO2max + 37.182 to convert the values.

If you set your sport for 30 minutes, you will burn approximately the following number of calories:

  • 300 calories when you train at 65% of your heart rate *
  • 500 calories when you train at 85% of your heart rate *

* Of course, the number of calories you burn depends on your body characteristics.
The following table shows how many fats, glycogen (sugar supply) and calories you burn completely when you train for 30 minutes on different types of intensity.

30 minutes of trainingFat BurningGlycogen burningTotal calories
Fat burning zone (65%)120 kcal180 kcal300 kcal
High intensity (85%)175 kcal325 kcal500 kcal

As you can see in the table, you burn more fat at a high intensity than at the low intensity, despite the fact that you burn more fat in the low intensity.

In the example, you burn 46% more fat calories in the high-intensity variant.

Why you actually Burn more Fats in High Intensity

When people think about burning calories, they are always talking about burning during exercise.

But did you also know that:

  • You burn calories at rest
  • You burn more calories after a workout at rest than if you had not trained

That after you burn more calories than you would normally do when you are at rest, we also call the afterburn effect. Officially this is called the excess post-exercise oxygen consumption, abbreviated EPOC (source).

How Big is The Afterburn Effect?

A study from 2005 investigated the afterburn effect (source). In the study, participants were assigned to two groups. In one group, participants cycled at a constant pace for 3.5 minutes. In the other group, participants were asked to do 3 sprints of 15 seconds each as quickly as possible.


This is what the groups burned during the sporting activity:

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

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

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

Weird huh? So big is the afterburn effect:

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

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


From another study (source) with a longer sports duration showed that with an intensive spinning training of 45 minutes you burn more calories for no less than 14 hours.

In the 45-minute training, the participants had burned an average of 519 calories, adding an additional 190 calories after 14 hours. In short, the afterburn effect increases the number of calories burned by nearly 37%! Other studies show lower numbers (source, source).

Strength training has shown that the afterburn effect can last up to 38 hours (source).


I think you understand the message … the afterburn effect is not negligible and it is many times higher with high-intensity training. (HIIT)


In short, you know what to do if you want to burn fat! Although … nutrition is still the most important if you want to lose fat and want to be slimmer. Based on research ( source) and practical experience, the impact of food is about 80% compared to 20% sport.

Frequently asked questions about the Fat Burning Zone and Heart Rate Zones

Question 1: Is training at low intensity a waste of your time?

No, not so much because you still burn calories and exercise is healthy! But if you want to burn fat optimally, you can better exercise at high intensity.

Question 2: Can I / should I immediately start exercising at high intensity?

Yes, that is difficult. If you want to burn fat in a short period of time, you can better train at high intensity.

But if you are a beginner, this may be too challenging. Start quietly and build it up. With that idea in mind, you can also start cardio at low intensity first.

The following weeks you will continue to increase it.

Question 3: Can I also exercise for a longer time (eg 60 min) at low intensity so that I can keep up? Will I no longer burn fat in the end?

You can indeed do that. A disadvantage is that you lose muscle mass if you start running for so long. Muscle mass (also for women!) Provides a sexy figure instead of being lean.


So you can certainly do it, but then you do it more for fun and your health than you really burn fat with it.


Question 4: Can you train on more than 85% of your heart rate (zone)?

That depends on how fit you are and your age. A young top athlete can achieve up to 95% of his maximum heart rate with a super fanatical workout.

If you have little experience and you are elderly, a heart rate of 85% is not recommended. It can lead to dizziness and other more fatal consequences.


If you are worried about your maximum heart rate, use a heart rate monitor and discover how far you can go.


Question 5: Is it wise to do a long training at high intensity?

You could do that, but that is generally not recommended. With a longer training session, you will go anti at a given time! create stress hormone cortisol.

The cortisol hormone causes you to hold fat faster.

Overtraining can also have harmful effects on the immune system (source). Training with a high intensity of up to 30 minutes is more than sufficient (source).


Remember that taking a rest is just as important as training yourself (source).


A Good Way to Burn Fat and Calories

Do you want to lose fat, maintain muscle mass and burn most calories in proportion? Then go for interval training! Research shows that a high intensity alternates with short breaks for most fat burning causes (source). This is because all kinds of muscle fibers are used and take full advantage of the afterburn effect.

That does not mean that every workout you do must have a high intensity – this can lead to injuries and physical fatigue – but they also do not all have to have a moderate intensity, especially if weight loss is your ultimate goal.

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

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

Important: Leave your reaction and any additions below.

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

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Top 15 Sports to Burn Calories

best exercises burn calories

Top 15 Sports to Burn Calories

 

15 Most & 15 Least Effective Sports to Burn Calories

Do you want to burn a lot of calories in a short time and thus lose weight? Super, then you find in this article the best sports to burn maximum calories.

I also discuss the worst sports to burn calories, so you also know immediately which sports have little impact.

What you will learn in this article:

  • Whether you should count calories
  • How calories you must burn to lose a kilogram of fat
  • What the afterburn effect is
  • Whether you better eat less or go to work out

We start with a few frequently asked questions about calories.

What you need to know about calories!

What is a calorie?

There is a lot of confusion on the internet about exactly what a calorie is, but the correct definition is:


1 (kilo) calorie is the amount of energy needed to raise the temperature of 1 (kilo) gram of pure water by 1 degree Celsius.


Note: If one is talking about calories, one usually refers to kilocalories (kcal).

How many calories is a kilogram of fat?

This is a frequently asked question. The short answer is approximately 7700 calories (kcal).

How many calories per day can you eat to lose weight?

That depends on your weight, height, age and gender. Here you can use the BMR calculator to calculate how many calories you can eat per day to lose weight.

Do you have to count calories?

Counting calories is half the story when losing weight. There are various reasons why calories can mislead you.

How the calorie burning calculations have come about

  • A weight of 70 kilograms has been assumed
  • It is assumed 30 minutes of training/exercising
  • The calory numbers come from this Harvard page, a reliable source
  • The number of calories has been rounded off for convenience
  • Some sports burn exactly as many calories as others so they actually share a place

Let’s start!

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So You Can Lose Weight Fast with Jumping Rope + Schedule

jump rope lose weight

So You Can Lose Weight Fast with Jumping Rope + Schedule

 

Jumping rope is a low-threshold sport with which you can burn a lot of calories and use all the muscles in your body.

With a jumping rope, you can effectively use your sport to lose weight through a small investment in time.

It is not for nothing that top athletes often jump rope make part of their training routine. It is a very intensive sport and a good way to loosen the muscles.

Forget the gym and use a good training schedule to jump rope to reach your goal weight. I will give you the best tips.

This is what you will learn in this article:

  • Or you can lose weight by jumping rope
  • When jumping rope is not wise
  • The dangers of jumping rope
  • A schedule with which you can build it up

What makes jumping rope a good way to lose weight?

Jumping rope is a very intensive way of moving. It is very tiring to make the small jumps every time. The advantage of this sport compared to many other sports’ is that you use all the muscles in your body. When running, you mainly use the leg muscles.

It is a way of exercising that is easy to plan in your schedule.

Yet you should not think that jumping a couple of minutes a couple of minutes a day is the right training. You can best stick to a tight training schedule. Later in this article, we will discuss an effective training schedule.

How many calories do you burn with jump rope?

Jumping rope calorie loss scheduleA few minutes of jumping rope will cost you a lot of energy. So you can not help but burn a lot of calories.

Here are different theories with different outcomes.

The number of calories you burn per half an hour depends to a large extent on your body weight.

It costs someone of 80 kilos more trouble than someone weighs 60 kilos.

When jumping, a 60-kilogram person burns about 250 Kcal per half hour. You will not achieve this number in most other sports’.

 

Which diets can you use to jump rope?

In some diets, it is not wise to practice intensive sports’. You should be careful with all diets that fall under the heading of a crash diet. You get too little energy to burden your body too heavily. Your body needs fuel to be able to produce energy.

The body also needs nutrients to recover from the effort after exercise.

With a crash diet, you do not get enough food at all, so the body can hardly recover from the strength.

The consequence? You can keep muscle pain for days and even lose muscle mass. Do you want to exercise next to a crash diet? Choose at least for a not too intensive sport.

Most other diets can be easily combined with active sports’. Jumping rope is one of the best sports’ to support the dieting.

Image result for renegade diet picture

Why is jumping rope the ideal sport in combination with losing weight?

Not everyone likes to go to the gym a few times a week to do exercises. Also, due to shame, it is often a big step to take.

The same applies to swim and running. Jump rope can be done in your own home and at your own pace. Of course, the intensity of the sport is also an important advantage of this sport.

Because you also have to put your muscle mass in, you will easily lose weight by jumping the rope. The danger of losing weight is that you also lose muscle mass.

By practicing a sport in which you have to burden your muscles heavily, you ensure that your muscle mass is maintained. Also ensures that you take sufficient high-quality proteins.

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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:

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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.

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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.

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

man looking very tired resting his head on his hand

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

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

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

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

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

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

1. Feeling tired because of  eating simple carbohydrates

Two cupcakes on a table

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

  • Choose complex carbohydrates
  • do not eat too many carbohydrates

Simple carbohydrates

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

This gives a short peak in your sugar level.

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

The properties of simple carbohydrates:

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

Simple carbohydrates are products such as:

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

Complex carbohydrates

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

The properties of complex carbohydrates:

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

Examples of complex carbohydrates:

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

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

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

Replace simple with complex carbohydrates

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

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

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

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

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

2. Always tired due to a lack of magnesium

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

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

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

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

A list of products with magnesium:

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

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

3. Eat enough protein

A broken chicken egg

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

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

A healthy breakfast with egg

frying pan with egg

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

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

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

The ingredients:

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

Optional:

  • a small teaspoon of chia seed
  • little red pepper

Preparation:

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

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

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

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

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

4. No more tired due to sufficient iron

Plate with pieces beef

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

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

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

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

A list of iron-rich foods:

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

5. Fatigue symptoms due to a vitamin B deficiency

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

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

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

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

6. Ensure sufficient Water intake

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

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

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

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

Do this for a few days and feel the difference!

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

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

Check out these protein bars!!

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

      

 

 

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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?

 

 

Important: Leave your reaction and any additions below.

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

 

 

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

Healthy food prepare in kitchen by woman

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

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

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

Then this article is written for you!

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

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

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

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

How can you lose weight quickly?

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

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

Keto diet food displayed

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

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

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

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

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

This is what you will learn, among other things:

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

 

What is a ketogenic diet?

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

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

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

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

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


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


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


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

Do this test and discover your “Slimming IQ”.


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