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


  • a small teaspoon of chia seed
  • little red pepper


  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.


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



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.




Important: Leave your reaction and any additions below.

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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?


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


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.

If you find this blog about ketogenic diet valuable, share it with your friends, customers, colleagues – Tommy




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


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.


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



  • 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


  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


  • 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)


  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.


  • 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


  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


  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


  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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